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carol@inkwellcoaching.com

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April 25, 2024

Is Too Much Protein Dangerous?

Twenty-five years ago, there was plenty of skepticism about protein. After all, bodybuilders ate lots of it—and they experimented with all kinds of

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Food, Health
April 18, 2024

The #1 Nutrition Principle

“Red wine is better than white wine!” “Kale is better than spinach!” “GRAINS ARE EVIL!!” Ever feel like good nutrition is just too complic

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Food, Health, In the Garden
April 11, 2024

Angelos Update and Green Thumb Time

If you’ve been following my blog for a few years, you may recall my weekly posts that were written comparing the size of my friend’s baby in utero

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Food, Fun, Health, In the Garden
April 4, 2024

Tips to Get Past the Springtime Slump

Lately, I have this great desire to take a nap every afternoon around…well, anytime between 2 and 5. What is the deal with THAT? Can you relate? One

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Food, Health
March 28, 2024

The Miracle of Breath and Easter

Today while I was busy breathing, doing my best to focus on my breath and not what I would blog about this week, I was flooded with a thought that sho

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Family, Food, Health, Spiritual
March 21, 2024

Celebrating the Spring Equinox

This year the spring equinox occurred on March 19 at 11:06 P.M. EDT. That was the astronomical beginning of the spring season in the Northern Hemisph

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Food, Fun, Health, Personal Development
March 14, 2024

10 Muscle Building Tips for Women

Most women I talk with would like to build more muscle and lose more fat. While strength or resistance training is a key component to building muscle,

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Food, Health
March 7, 2024

A Taste of Spring

In case you’ve been missing out on some of the most delectable oranges, this is your friendly reminder that we are in the midst of SUMO season. This

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Food, Health, In the Garden
February 29, 2024

10 Healthy Snacks for Busy People

My family loves snacks. I love snacks. Who doesn’t love a good snack? I believe snacking can be an important part of a healthy lifestyle. When you c

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Food, Health
February 21, 2024

Saving Dough and a Surprise Cake from Mr. Non-Compliant

Some say it’s expensive to eat healthy. I believe it’s even more expensive, especially in the long run, to eat unhealthy. Today I present some tip

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Family, Food, Health

Score a Free Doughnut on Friday

June 1, 2023
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Food, Fun, Health

Friday, June 2nd is National Donut Day.

And it’s Gina’s birthday.

Happy National Donut Day! Happy Birthday, Gina!

We’re finally in the month of summer and my peonies are in their glory—white, pink and red blooms abound. There is much to celebrate.

Back to the free doughnut topic, in case you’re a fan. 

Dunkin’ Donuts is offering a free classic donut of your choice with the purchase of any drink on their menu on Friday, June 2nd.

There may be other donut deals, so be sure to ask at your local bakery if you’d like to be part of the celebration.

You can bet Mr. Non-Compliant will read this blog post and check into it.

He’s all about a doughnut—but only if it’s amazing.

Amazing is better than free.

Since doughnuts are not a health food, (I know you know this because you’ve been reading my blog posts) it’s best to limit intake. On National Donut Day, if you must indulge, make it amazing.

Curious as to the correct spelling of doughnut? Here’s the scoop:

“Dictionaries and popular style guides like the AP Stylebook list doughnut as the preferred spelling. However, donut is a common variation in the United States. It’s less common in official settings but is still fully acceptable.”

There you have it. Consider yourself to be a donut expert, at least on Friday.

Brew a Tastier Cup of Coffee

As I was thinking about donuts, my mind wandered to thoughts of coffee. If I were going to enjoy a donut, I’d want an amazing cup of coffee to accompany it.

This past weekend, I deep-cleaned my coffee maker. 

NI’m sure my coffee will be tastier now.

When was the last time you deep-cleaned your coffee maker?

If you’re like me and that task gets overlooked on a regular basis, follow these simple steps to deep-clean your coffee maker. You use distilled white vinegar. If you need some, let me know. I overbought.

Be sure all the water is out of the water chamber before beginning.

Step 1: Pour
Pour equal parts distilled white vinegar and water into your coffee maker’s water chamber.

Step 2: Brew
With the basket and filter chamber empty, activate the switch to brew.

Step 3: Stop and Sit
When half the liquid has brewed, turn off the coffee maker and let the solution sit for about an hour.

Step 4: Resume
When an hour is up, turn the coffee maker on again to finish the cycle.

Step 5: Rinse and Repeat
Discard the solution and run several brew cycles with clean water until the smell of vinegar is gone.

It’s advised to repeat this procedure every month to enjoy delicious coffee and extend the life of your coffee maker. (Wash the carafe, basket and filter with warm, soapy water after each use.)

Better put it in the calendar or it won’t happen.

Wishing you a beautiful June weekend.

Much love,
Health Coach Carol

“I choked on a carrot this afternoon and all I could think was ‘I bet a donut wouldn’t have done this to me.’ ”–Anonymous

Raw Honey is Good

May 25, 2023
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Food, Health

I’m with Winnie the Pooh when it comes to honey.

Although, I don’t recommend eating pawfuls of it from a honey pot.

To get honey’s natural health benefits, look for raw or unpasteurized.

Raw honey has some healing properties (may help with sore throats, stomach flu, digestion), strengthens the immune system and has antiseptic properties when applied to wounds, burns, and other skin conditions. Raw honey is Nature’s Neosporin. 

Local raw honey may be beneficial for pollen allergies. Any raw honey that is harvested nearby where the same sort of plants are blooming at roughly the same time can be considered local. Try taking a teaspoonful daily.

Bees really are very busy. A colony of bees can visit up to 50 million flowers each day, with as many as 60,000 bees in each colony.

To make honey, worker honeybees fly up to 5km searching for flowers and their sweet nectar. Usually, they’ll visit between 50 and 100 flowers per trip.

This explains why there are so many benefits to enjoying raw honey. Botanicals have provided healing properties for centuries. Bees are gathering all this goodness to make their unique blend of honey.

Impressive.

Tip: Young kids are more prone to acute coughs because they’re still developing their immune systems. If your two-year-old develops a cough, give them honey. Mix a teaspoon into warm water and give it to your child to drink daily until the cough has gone away. Children under the age of 2 should not consume honey, as there could be bacteria present that could make them sick.

A teaspoon of raw honey added to your lemon water, herbal tea, drizzled over fruit or Greek yogurt, or enjoyed on its own, is a healthy way to sweeten up your day and get a boost of energy. 

Recipe alert: I like to add my teaspoon of honey to a salad of mixed greens, blueberries or pear slices, goat cheese, walnuts, extra virgin olive oil and lemon juice. Toss to combine.

I’m thankful for bees. And their honey.

Much love,
Health Coach Carol

“A day without a friend is like a pot without a single drop of honey left inside.”– A. A. Milne     

Savor the Season

May 17, 2023
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Health, In the Garden

Here in the Midwest, it’s finally safe to plant flowers and vegetables without fear of frost.

We hope. I’m going to risk it.

The daffodils and tulips are done for another year. My lilac bushes are fragrant and their beauty is short-lived.

My peonies are going to open in the next week or so, depending on the warmth of our days. 

I have rhubarb growing that’s ready to be harvested and made into something tasty. Fortunately, it returns faithfully each year.

The flowers, vegetables and herbs are calling my name. It’s a beautiful time of year.

If you enjoy fresh herbs and vegetables, I encourage you to plant a garden.

You may not have much space; however, you may be able to have a few herb pots on a sunny patio or tuck a tomato plant or two into your flower bed.

Have fun getting creative.

It’s fascinating to see what develops from a plant when you add some water and sunshine.

If you’re an accomplished gardener, then you’re most likely well ahead of the game. You have your garden mapped out, have seedlings started in a warm window and will enjoy your first tomato by early July, if not sooner.

My dad always planted a huge garden. I didn’t appreciate it as a kid on the farm, since I had the chore of weeding. Swore I’d never grow up and plant a garden.

Never say never and never swear.

Although I’m not the meticulous gardener that he was, I do the best I can and enjoy whatever happens to grow. I now find satisfaction even in the weeding. It’s a wonderful form of meditation for me. 

Guess I’ve grown up to be my father, the farmer’s, daughter.

Whatever beauty you find this spring, take time to enjoy it. The seasons pass much too quickly.

Sending you love,
Health Coach Carol

“The glory of gardening: hands in the dirt, head in the sun, heart with nature. To nurture a garden is to feed not just the body, but the soul.” – Alfred Austin  

A Simple Morning Ritual

May 11, 2023
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Health

If you’ve watched television recently, perhaps you’ve noticed that not a commercial segment passes without the mention of a prescription drug.

Or at least it seems that way to me.

Sometimes several drugs are mentioned before regular programming resumes.

The list of side effects seems just as bad, if not worse, than the ailment that the drug is supposed to cure.

There was a day when drug companies were not allowed to market on television or in magazines.

Obviously, times have changed.

As pharmacist turned health coach, this is disturbing.

Of course, I’m thankful that there are so many treatments available for acute and chronic illnesses and diseases.

In my ideal world, we’d see more commercials that encourage a life of quality using alternative practices, such as food and exercise.

When was the last time you saw a commercial about the healing effects of fresh fruits and vegetables? 

Exactly.

Bet you remember the last time you saw a commercial for a fast-food restaurant.

Thanks for reading to this point and please hang with me. I’ll hop off my soapbox now and get to the good stuff.

I’ve been practicing this morning ritual for months. I am the experiment, along with my family.

When results are positive, I share it with you.

 First thing in the morning, drink 16 ounces of lemon water. You can enjoy it throughout the day as well, however it’s the perfect way to hydrate and rid your body of excess toxins that have accumulated while sleeping.

Here’s the recipe: Squeeze ½ a fresh lemon (or 2 limes) in 16 ounces (2 cups) of room temperature or cool water.

Wait 15-30 minutes before consuming any other food or drink. Some of you (and I used to do this) may be adding the lemon juice to warm or hot water. Benefits of the lemon juice are optimal in room temperature or cold water.

By the way, even Mr. Non-Compliant is going along with this healthy habit.

Benefits are numerous and include:

  • Hydration with vitamins and minerals, so also excellent before and after exercise
  • Increased vitality for mind and body
  • Aids in weight loss
  • Strengthens the immune system
  • Helps improve digestion and reduces acid reflux and kidney stones
  • Alkalizes the body, which may be beneficial for relieving chronic pain, boosting bone health and protecting against disease
  • Keeps skin glowing
  • And much, much more 

If desired, you can add one teaspoon each RAW honey and freshly grated ginger to the lemon water. This is even more healing.

Note: While some may have concern about tooth enamel, lemons and limes are highly alkalizing in your mouth and body. If you’re nervous, drink it before brushing your teeth, use a straw, rinse or brush after drinking. Keep in mind that coffee, red wine and tea weaken tooth enamel, as well as orange juice, sodas (diet and regular), some sports drinks, foods with a high sugar and starch content.

Cheers to the lovely lemon.

Much love,
Health Coach Carol 

“Lemon water is the perfect way to hydrate, purify, and revitalize your body each morning. Water coming straight from the tap or a bottle has lost its vitality and its innate living structure. By adding fresh squeezed lemon juice, you “wake up” the water and bring it back to life. This allows it to travel more deeply into your tissues and cells and carry the essential nutrients and compounds you need in order to thrive.”—Anthony William

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