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carol@inkwellcoaching.com

1020 Woodhollow Drive, Schererville, IN

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December 6, 2018

Slow Down to Speed Up

This mantra seems counterintuitive, especially since there are only 19 days until Christmas. Yet, it hit me during a recent time of stillness. It also

November 29, 2018

Always Do Something

It’s time to embrace imperfection. Yes, you read that correctly. Today, we are going to consider doing some things imperfectly, rather than not

November 14, 2018

We Fry a Turkey

Yes, you read that correctly. The Slager family fries a turkey (or two) each year to celebrate Thanksgiving. I know. Fried food is not a healthy optio

November 1, 2018

A Fun Day of Celebrations

I find it quite curious that the day after many folks around the world celebrate Halloween, we find ourselves with more than we bargained for on Novem

October 25, 2018

Healthy Diet = Brighter Brain

The age-old question I hear is this, “What is the best diet for me?” Although some people have food sensitivities or allergies, there is a way of

October 18, 2018

Warm Up with a Frittata

It’s that time of year when it actually feels good to turn on the oven. The warmth in the kitchen helps take the bite out of the chilly morning air.

October 18, 2018

Fall Frittata

8 ounces organic uncured turkey bacon, diced (I like Applegate brand)      2 green onions, including much of the green, diced 1 bunch asparagus, ch

October 11, 2018

Embracing the Uncomfortable

Today’s topic hit me like a brick when I was doing just that–embracing the uncomfortable. Why would anyone do such a crazy thing? It hardly ma

October 4, 2018

Farewell, Flag Pants

“You’re getting a little wide in the beam, aren’t you kid?” Those words literally kicked me into the basement of reality and sadness, all

September 27, 2018

Share the Love

Today, give some positive encouragement to another human being. This person may be a workout buddy, neighbor, co-worker, friend, family member, strang

You Can’t Out Train a Bad Diet

Fitness begins with food. Why? Because you can’t out train a bad diet.

When it comes to diet vs. exercise, you need both for best results.

CLICK HERE to watch an official experiment of pizza vs. cardio

I did my own experiment as well, so I could share my personal results. Here’s how it played out.

I spent 30 minutes on the rowing machine, doing some interval sprints to push up the calories I would burn. At the end of my workout, I had expended approximately 200 calories.

Just for the fun of it, I did 30 minutes on the stair-stepper another day. My arms were moving too so that I would use up even more of those calories I would be consuming later in the day. Once again, the result was about 200 calories expended.

The good news: If I eat one-half cup of ice cream, I only consume about 140 calories, depending on the flavor.

The bad news: When I do eat ice cream, I doubt it’s one-half cup…I’m being honest here. It’s probably more like one cup. YIKES! So much for my workout negating my splurge.

The BOTTOM LINE: Workouts are good for mental clarity, cardiovascular health, better mood, improving self-esteem, reducing stress, boosting your immune system, improving eating habits, increasing energy, and much much more! However, eating a treat or indulging in a big meal because you “earned” it, is setting yourself up for disappointment when you’re expecting a fat loss.

Coming up next week: Tips on how to manage the diet vs. exercise puzzle.

(Important Note: Do not begin a new exercise routine without first checking with your physician!) 

“Just like keeping a healthy diet is important to maintaining a healthy lifestyle, eating the right foods is just as important for getting the most out of your workout.”--Marcus Samuelsson

The Art of Floating

New to Northwest Indiana is Float Sixty. Since going for a float seemed like a great way to practice meditation and relaxation, I decided to give it a try. This is a wellness practice that in order to report on, I had to first experience.

I made my appointment online and was fortunate enough to get in the same day. This was something new for me, so I was pretty excited and a bit nervous, all at once.

What is floating therapy? It is the relaxation practice of being buoyant in approximately 10 inches of water in a solution of 1,000 pounds of magnesium sulfate—also known as Epsom Salts.

You have choices when it comes to your float. You may float in a float tank or a float room. I chose a float room, so I had my own small pool.

My personal float suite had a shower with all the necessary amenities: ear plugs, shower gel, shampoo, conditioner, and towel. A shower is taken prior to, and after, a float. The suite was a very peaceful and quiet space.

Upon entering the pool and closing that door, it took a few minutes for the light to go out. Except for the blue glow of the pool light, I was in complete quiet and darkness—for sixty glorious minutes.

I did not fall asleep, but some people do. Benefits from my float:

  • My headache disappeared
  • I experienced mental clarity
  • I felt lighter and happier
  • Better nighttime sleep

As I sat in the post float room drinking my herbal tea, I felt very calm and relaxed. If you are not a tea fan, you may have water. However, the tea is delicious and I recommend you give it a try. The Float Sixty tea infuser is charming—when you see it you’ll smile.

Who could benefit from floating? Everyone! The list of potential benefits is quite impressive, partly because of the magnesium salts. Magnesium helps soothe muscles, reduce inflammation and release toxins.

The overall experience was fabulous and I’m looking forward to my next float.

“To make the right choices in life, you have to get in touch with your soul. To do this, you need to experience solitude, which most people are afraid of, because in the silence you hear the truth and know the solutions.”― Deepak Chopra

P.S. First Time Floats are $60 for sixty minutes. You may book an appointment by phone (844.float.60) or online at floatsixty.com. When you select First Time Float, and use my VIP code INKWELL (case sensitive) or tell them I sent you, you’ll save $5. Happy Floating!

Easy(er) Food Transformations with Mr. Non-Compliant

Some folks think that eating healthy is hard and boring. Really? Say it isn’t so.

It isn’t so.

There is an easier way. Rather than following a food plan that may include foods you don’t particularly like and meal prep that is ridiculous, try the “just a little bit better” plan.

Take breakfast for instance. This is a true story, of how Mr. Non-Compliant has made subtle changes over time.

What Mr. Non-Compliant Used to Eat for Breakfast   

  • Orange or grapefruit juice
  • Frosted Mini-Wheats (or some similar cereal) with 2% milk
  • Toast or English muffin with butter and jelly
  • A cup of coffee with a bit of cream

 What Mr. Non-Compliant Now Eats for Breakfast

  • Grapefruit or fresh strawberries or some other fresh fruit
  • Egg sandwich consisting of two eggs, slice of Co-Jack cheese, shaved ham or leftover meatloaf, on a piece of Italian toast or English muffin OR
  • A bowl of Greek yogurt with natural granola OR
  • Malt-O-Meal, toast and hard boiled egg or protein shake
  • A cup of coffee with a bit of cream

He eats a breakfast that is tasty and he enjoys. Why is it better now?

  • By eating fresh fruit instead of drinking juice, he is consuming less sugar, and getting fiber, which is more filling and satisfying
  • In every instance, there is more protein
  • Fewer preservatives and sugars by omitting cold cereal
  • Less refined carbohydrates (that tend to raise blood sugar levels)

BENEFITS: he has more energy through the morning, stays full longer, and has increased his nutrient intake.

Could he do just a little bit better?

YES. Some days, he does, when the eggs are scrambled with sautéed spinach, mushrooms and sweet peppers. Adding vegetables is always a good idea.

However, sometimes he eats a donut.

So, if your typical breakfast is a coffee-something loaded with whipped cream and sugar and some type of sweet roll, you could switch to a basic coffee with a single dose of cream and sugar. Instead of the sweet roll, how about a whole grain muffin and hard boiled egg?

Just do a little bit better. When you practice this over time, one meal at a time, it won’t seem hard and boring after all.

“Healthy eating is a way of life, so it’s important to establish routines that are simple, realistically, and ultimately livable. “–Arthur Agatston

New Life

I love this time of year. Spring, Easter, crocuses, daffodils, buds on trees, coloring Easter eggs, and the smell in the air after an early morning rain—or 3-day rain, which sometimes happens here in the Midwest. It’s a time of new beginnings, new life.      

The egg, which is often hard-boiled then colored for Easter, represents new life, fertility and rebirth in many cultures around the world. For Christians, the Easter egg is symbolic of the resurrection of Jesus Christ.

As a child, I remember my grandma and her friends ornately decorating the eggs. They’d use wax to draw a design, and then color them until they were perfect! I didn’t want to crack them they were so beautiful.

These days, my hubby colors the eggs with the ever-popular PAAS Egg Decorating Kit. Our big problem each year is the same—trying to peel them so they don’t look massacred by the time we get finished.

I’ve tried all kinds of tricks to help the peels “slide right off.” What I have determined is that you cannot hard-boil fresh eggs and expect them to peel easily. So, if you’re reading this and have not yet purchased your eggs for coloring, you are in trouble. Good luck.

Eggs are a healthy food, and that includes the yolk. Most of the nutrients and vitamins are found there. One egg contains about 6 grams of protein, vitamins A, B12, D, riboflavin (B2), pantothenic acid, folate, some antioxidants, and cholesterol. Wait, what? Cholesterol? Relax; the cholesterol in the egg does not raise blood cholesterol. YAH!

As we celebrate this time of new life, what would you like to make new? If you’re ready to break up with a habit that’s weighing you down or create a new habit that will positively affect your life, there is no time like the present.

Begin today. Take that walk, eat more vegetables, do those push-ups, drink your water, skip the soda. Do, or don’t do, that ONE thing that will make you feel new. Remember, I’m right here, cheering you on!

“This is the day the Lord has made; let us rejoice and be glad in it.”– Psalm 118:24