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carol@inkwellcoaching.com

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December 12, 2019

The Buzz on Bone Broth

Lately I’ve been using more bone broth, whether it’s Carol-made or a store-bought variety. When comparing bone broth to basic broth or bouillon, b

December 5, 2019

The Peaceful Way to Christmas

The countdown to Christmas has begun. In fact, it started well before we ate the turkey. There are no Christmas decorations adorning our house, althou

November 28, 2019

Happy Thanksgiving

Today is a day my family looks forward to for weeks. We enjoy hanging out, relaxing, cooking, and of course, eating. We typically fry our turkey. This

November 21, 2019

Thanksgiving Tips, Tricks, and Least Liked Classics

One week away from the official start of what many Americans consider to be the holiday season. Since you may not read your emails next Thursday, my s

November 14, 2019

Eating Your Way into 2020

With Thanksgiving only 2 weeks out, and Christmas not far behind, what’s your plan? By that I mean, what is your mindset as you move into the holida

November 7, 2019

The Holidays are Coming, so Relax

This time of year, people tend to be wound pretty tight. The intensity gains momentum as we move into December. My suggestion: slow down, and relax. Y

October 31, 2019

Pears, Pumpkins, and America’s Favorite Halloween Candy

Leave it to the health coach to check out the Halloween favorites. Interestingly, Mr. Non-Compliant is in agreement with the rest of the country. The

October 24, 2019

5 Steps to Improve Memory and Brain Health

Over the past couple of weeks, I tuned in to the 12-day video series, Alzheimer’s – The Science of Prevention. I find this information fascina

October 17, 2019

A Story with Heart

When considering our health, so many times we think about starting better habits on Monday, or after a big celebration, or at the beginning of a new y

October 10, 2019

Ever Get Mad at…You?

I recently saw a post from a wonderful lady we’ll call Ann. (This is not her real name, so you can insert any name you prefer to use here. Maybe you

The Buzz on Bone Broth

Lately I’ve been using more bone broth, whether it’s Carol-made or a store-bought variety.

When comparing bone broth to basic broth or bouillon, bone broth comes out far ahead in the nutritional column, and is interchangeable in most recipes.

For example, here are a few highlights when comparing one 8oz. serving of Swanson chicken bone broth vs. Swanson basic chicken broth:

  • Bone broth has 8 grams of protein 1 gram of protein in basic broth
  • Bone broth has 350mg of sodium 860mg of sodium in basic broth
  • Bone broth has 35 calories 10 calories in basic broth
  • Bone broth has <1 gram of sugar 1 gram of sugar in basic broth

Bone broth is technically stock, since it requires the addition of bones. It is made by simmering bones, herbs, and vegetables for about 16-24 hours. This long simmering process produces a higher content of vitamins and minerals.  

Basic broth is lighter, and more flavorful, as it is cooked for a much shorter amount of time. The flavor comes from the meat, vegetables, and herbs.

They can be used interchangeably, although broth is better suited when the dish depends on the flavor of the liquid. Stock, or bone broth, is a bit thicker, and makes a good base for soups, stews, gravy, and cooking grains and legumes.

To Make Chicken or Turkey Bone Broth

  • Take the leftover chicken/turkey carcass, bones, neck, etc., and put it all in your crock pot.
  • Add a couple roughly chopped carrots, celery stalks, onions, and whole garlic cloves.
  • Thyme, rosemary and/or parsley may be added if desired.
  • Cover with water to within an inch or two from the top.
  • Add 2 Tablespoons of Apple Cider Vinegar. (This helps more nutrients to seep out of the bones and you won’t taste it.)
  • Cover and cook on LOW for 18-24 hours.
  • Remove the solids with a slotted spoon, allowing any stock to drain in another bowl. (There may be quite a bit of stock that collects in the vegetables.)
  • Discard the overcooked vegetables and bones. Run the remaining broth through a small strainer or cheesecloth to remove any leftover solids.

You now have delicious healthy bone broth to sip anytime, use as a soup base, or freeze for future use. This process works for all types of bones. If you get soup bones from your butcher, I read that if you roast the bones before making bone broth, the final product has a richer flavor.  

Note: When making broth from bones, you want to try and use bones that come from well sourced, organically raised, pastured or grass-fed animals, to avoid added hormones and antibiotics, and other nasty additives.

I like to cook my rice in bone broth for added protein and nutrition. A cup of bone broth tastes great as a snack on a cold afternoon, or with lunch.

Thanksgiving day, I tossed my turkey carcass and neck into my crock pot and made the stock. I used the stock the next day in my turkey pot pie. Yes, it was truly amazing!

Consider how making small changes like this, over time, lead to increased vitality and improved overall health.

If you’d like to learn more, contact me today!

Much love,
Carol

“Bone broth delivers a slew of healthy compounds like collagen, glucosamine, chondroitin, hyaluronic acid, plus a whopping 19 amino acids — all of which have been associated with several health benefits, such as improved gut health, joint function, skin elasticity, and a stronger immune system.”—Dr. Josh Axe

The Peaceful Way to Christmas

The countdown to Christmas has begun. In fact, it started well before we ate the turkey.

There are no Christmas decorations adorning our house, although the boxes made it into the family room. We polished off the turkey leftovers yesterday, so I can officially move forward into the Christmas festivities.  

In my mind, there is plenty of time to prepare. Stressing out about the long list of “Must Get Done” is not a good idea.

Here are some tips to help get us through the next few weeks in a calm and peaceful manner:

  • Focus on the reason for this beautiful season. For Christians, the birth of Jesus Christ. For those of you who celebrate Hanukkah, the rededication of the Second Temple in Jerusalem.
  • Have a discussion about what is most important for you and your family. Sometimes what we THINK is important to others, is not a big deal. “We’ve always done it this way” is not a valid reason to continue.
  • In order to prepare for those busy shopping days when you don’t seem to get a break, make the intention NOW to pack your water and some healthy snacks. Planning ahead will help you maintain your energy—and your weight.
  • Remember the breathing technique of exhaling twice as long as you inhale. For example, inhale for four counts, hold for four counts, and exhale for eight counts. Doing this for several cycles is a way to find peace in the moment.  
  • Schedule some exercise into your week. Begin your resolution today to live your healthy life. By doing this, you will feel really good January 1, when most people will be just thinking about it.
  • Write down your list of the really important stuff that needs to happen, and prioritize. On any given day, when everything is a priority, do the thing you most feel like doing. Getting away from the “should” mentality is awesome. You’ll have more fun.
  • Eat lots of fruits, vegetables, and protein, saving the sugary treats for when they are truly AMAZING. Most of the time those store-bought goodies look much better than they taste. Don’t cave and eat them because everyone else is. They probably don’t read my blogs. (Hint: Share my blog with them. Thanks!)
  • Set aside some time each day to pray/meditate on your reasons for celebrating.

I hope your Thanksgiving was fabulous. Our family enjoyed the feast and being together, and the time went by much too quickly. I’m looking forward to repeating the fun in just a few weeks.

Peace,
Carol

“For Christmas this year, try giving less. Start with less attitude. There’s more than enough of that in the world as it is — and people will usually just give it back anyway!”— Anne Bristow

Happy Thanksgiving

Today is a day my family looks forward to for weeks. We enjoy hanging out, relaxing, cooking, and of course, eating.

We typically fry our turkey. This year, we’re changing things up a bit. The bird is going on the charcoal grill.  

Also on the menu:

  • Mashed potatoes (dairy free)
  • Maple glazed sweet potatoes
  • Sautéed green beans
  • Amish stuffing (filled with gluten, for the family)
  • Cranberry sauce with apples (for me)
  • Cranberry jelly out of the can (Mr. Non-Compliant won’t eat real cranberries)
  • Pumpkin pie with CocoWhip (gluten free and dairy free)

I’m going to try my hand at making gravy, since I discovered turkey stock in the freezer.

Sometimes naps happen. It’s a great day, and I’m very thankful.

Whatever Thanksgiving holds for you, I wish you a beautiful, blessed, and gratitude-filled day.

Thank you for reading my Thursday morning blog posts. I appreciate you.

Much love,
Carol

Thanksgiving Tips, Tricks, and Least Liked Classics

One week away from the official start of what many Americans consider to be the holiday season. Since you may not read your emails next Thursday, my special nuggets are hitting the page today.

Turkey
If you’re planning to cook turkey and purchase a frozen bird, you’d best go buy it today. Depending on the size, it could take a week to thaw in your fridge. I typically cook a fresh bird. Surprisingly, I found fresh, organic turkeys at Costco.

Potatoes
Mashed potatoes are a favorite side dish. This year, instead of peeling the potatoes and boiling them for mashing, I’m going to bake them, then peel and mash. Baking dries them out more than boiling, allowing for maximum absorption of the butter and milk, resulting in a fluffier texture. 

If you choose to boil your potatoes for mashing, leave the skins on and boil them whole. Once tender, transfer them to a bowl of ice water for about 20 seconds, The skins will slide off, and you’re ready to mash—a simpler way to peel.

Least Liked Sides
According to a recent survey, canned cranberry sauce is the least liked Thanksgiving food that people eat “just because.” Of course, Mr. Non-Compliant loves the stuff. Apparently a third of households serve it still in the shape of the can.

Chef Jacques Pepin—whose wife loves the canned sauce—slices the jelly on a mandolin. He then lines a martini glass and cuts some of the slices in half for the center, twisting them a bit. It looks like a rose, complete with a sage leaf tucked in the side.

Chef Jacques and I prefer the real thing–cranberry sauce or relish. We agree, that there’s always one in every family who only eats the canned variety.

Green bean casserole came in second in the least liked category. Thankfully, my family prefers sautéed green beans or asparagus. We can actually taste the vegetable, and the sodium content is much lower.

Also on the list: sweet potato casserole, pumpkin pie, and turkey.  

More Tips and Tricks

  • If you really don’t care to eat something, politely pass. Why fill up on food you don’t like?
  • Enjoy your favorite foods, and stop eating before you’re stuffed. Slow down, enjoy being with your family and friends, and save room for your favorite dessert.
  • Only eat it if it’s amazing!
  • Be grateful.
  • Schedule a complimentary call with me, and keep the seasonal weight gain from making its appearance.

 Thanks for reading. Wishing you and your family a beautiful Thanksgiving!

Much love,
Carol

“Thanksgiving is an emotional holiday. People travel thousands of miles to be with people they only see once a year. And then discover once a year is way too often.” – Johnny Carson