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carol@inkwellcoaching.com

Schererville, IN

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January 16, 2020

Success is Showing Up

How many times do you schedule your workouts for the week, and one day, you simply don’t want to show up? (Ok, that was me yesterday.) Your heart is

January 9, 2020

When the Body Breaks

Sometimes, in spite of our best efforts, our bodies don’t cooperate. I have friends with replaced hips, knees, and shoulders. Others have asthma, os

December 26, 2019

Getting (Back) into Your Routine

We’ve gotten past the Christmas cookies, candies, and cocktails. It’s now time to get back into your “normal” routine, or figure out what that

December 19, 2019

Unstuffed Pepper Soup

It’s soup weather. It’s almost Christmas. It’s crunch time. You need to eat nutritious food and you’ve get presents to buy, decorating to do,

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

Gluten Free Pumpkin Chocolate Chip Cookes

Ingredients

  • 1 egg
  • 1/3 cup unsweetened, smooth almond butter
  • 1/2 cup canned 100% pumpkin
  • 1/2 cup organic cane sugar
  • 2 tsp pure vanilla extract
  • 2 1/3 cups blanched almond flour
  • 1 tsp baking soda
  • pinch of sea salt
  • 1 tsp ground cinnamon
  • 1 tsp pumpkin pie spice*
  • 1/2 cup dark chocolate chips

Directions

Preheat oven to 350 degrees F. In a large bowl, whisk together egg, almond butter, pumpkin, sugar, and vanilla extract. In a separate bowl, combine the almond flour, baking soda, salt, cinnamon, and pumpkin pie spice. Slowly mix the dry ingredient mixture into the wet ingredients. Combine until cookie dough forms, then stir in the chocolate chips. If dough is too sticky and difficult to work with, chill in the freezer for about 10 minutes.

Once dough is chilled, roll into balls, or use a small cookie scoop. Place scoops on cookie sheets that have been lined with parchment paper, for easy cleanup. Bake for 10-12 minutes, until they are set. Be careful not to overbake. Remove from oven and let set for about 5 minutes. Transfer to wire racks to cool. Store in airtight containers in the refrigerator or freezer. I store my cookies in the freezer, as they are always soft enough to eat immediately.

*Homemade pumpkin pie spice: 1/2 tsp cinnamon, 1/4 tsp ground ginger, 1/8 tsp allspice, 1/8 tsp ground nutmeg

Tips for Your New Year’s Resolve

As we count down to the arrival of another year, most of us have the desire to start fresh with some part of our lives–or all of them.

How about you? Anything you’d like to switch up this year?

I’ve said for a very long time now that resolutions (like diets) don’t work. The reason is because we make those resolutions out of context of real life.

Things can go really well for a few weeks, maybe even a couple months. Then, an aging parent needs additional help, the “senior” dog leaves messes on the carpet (we’ve been dealing with this one lately), or everyone in the family has the stomach flu at the same time.

Real life is the norm. The “perfect” life is a fantasy and we all know it. We pretend it’s REAL, and  then wonder why we lose our resolve.

Some of you may be wondering if your intentions for 2019 stand even the slightest chance of surviving through the winter.

They do if you take into consideration real life.

Here are some tips for maintaining your real-life healthy resolutions:

*Set reasonable goals that set you up for success. Planning to work out an hour a day, seven days week, is not realistic when you are getting started. Schedule two or three “appointments” to exercise in your week. Once it becomes routine, increase the time and/or frequency. Finding activities you enjoy are critical to longevity.

*Include some protein for breakfast. Getting your day off to a good start nutritionally sets you up for good energy and smart choices throughout the entire day.  

*Have about five “go-to” dinner menus that you can get on the table in 30 minutes or less. Keep the necessary ingredients on hand so you can switch into autopilot cooking mode. Save those new recipes you’d like to experiment with for weekends when you may have more time. Meal prepping is extremely helpful to do on weekends as well.

*Focus on one or two habits at a time. A confused mind says “no” and gives up when overwhelm sets in. Trying to do too much all at once is the cause of many resolution failures. Think baby steps.

*Give yourself grace to be imperfect. It’s okay to do what you can do, even if it’s not what you had hoped. Take care of yourself the best you can so you are able to help with the needs of others. You may get the protein in for breakfast, but because of real life stuff, getting to the gym isn’t happening. Let it go and start fresh tomorrow.

Last January I made the intention to meditate on a regular basis. Although I wasn’t perfect, I experienced more focus-on-breathing-in-the-moment times in one year than ever before. Taking time for stillness results in higher productivity, so I’m sticking with it.

If you could use some help finding clarity and figuring out what makes sense for you to work on in 2019, let me know. I’m here to hold you accountable and remind you that what you do on a daily basis matters. This is your life.

Cheers to your best year ever,
Coach Carol

Resolve: firm determination to do something.

The Magic of Passion and Purpose

Health is a priceless commodity. While food and exercise are at the top of the list of contributing to good health, passion and purpose are right up there alongside them.

So, while I’m all about eating lots of vegetables and going to the gym, today I’m focusing on passion and purpose.

Imagine that you have a job that really lights you up—the kind of job that when your feet hit the floor every morning, you are over-the-moon excited to see where the day will lead.

It’s a job that requires making tough decisions, however, it’s one that you feel called to do. You meet and connect with people on a daily basis. In spite of the ups and downs, since no job is free of the roller coaster ride, you absolutely love it.

Then in a single day, it’s over. You’re done.

Some of you have been in this place, and may be there right now. The business of your dreams didn’t make it, or you’ve been let go due to downsizing…or you’re an elected official that didn’t get the votes.

As the spouse of a recently UNelected official who absolutely loved his job and didn’t get the votes, it’s painful. It’s also very public.

It’s tough to be told you cannot do what you love any longer. AND, it’s tough to know that you’re not doing the thing that lights you up.

Today, are you living a life that fulfills your passion and purpose?  

Yes, even in the midst of this busy Christmas season.

I left my job in the pharmacy in 2011 to pursue a calling that led me here. Some days, I’m not sure exactly where “here” even is. It’s that roller coaster ride—and I love it.

Life is short. If you’re not doing the thing that lights you up, why not?

On a recent call with my coach, I had to decide what I was committed to in the coming year.

I’m committed to showing up powerfully for you. As your coach, I’ll help you get back on that roller coaster, even if you aren’t sure whether it’s heading up or down—and especially when you’re too scared to get on at all.

I’ve been there. I get it. And I’m stronger because of it.  

I’d love to help you discover possibility. It’s part of the magic of the season. If you don’t believe me, watch “The Santa Clause” or “A Charlie Brown Christmas” or your favorite Christmas classic.

Believe in the magic of passion and purpose.

Christmas blessings and love,
Carol

 “There is no passion to be found playing small, in settling for a life that is less than the one you are capable of living.”– Nelson Mandela

Consistency, Perseverance, and Toasted Almonds

‘Tis the season to be jolly. So…what if you’re not feeling it?

Some days I’m not. Some days I’d rather stay in bed with the covers pulled over my head.

Sometimes our lives don’t mimic those happy Hallmark Christmas movies with the seemingly perfect endings. Happy couple, cute dog, every light working on the tree.

Wouldn’t it be sweet if we could sometimes rewrite our movie script?    

It’s tough when along with the joyful festivities of the season comes loss; loss of a loved one, job, relationship, pet, health, identity. The list goes on.

The stress of December takes a toll. It can be a challenge to persevere when instead of sending a bowl of lemons, life sends a gigantic lemon tree. But wait. The commercials tell us that we are supposed to be HAPPY!

This is when it is easier to be consistent. It is easier to show up each day and simply do those tasks that are habit—the ones you don’t need to think about.

Recently, in dealing with one of those lemon trees, I felt consistently sad. There was nothing I could do to cheer up and make that old-fashioned lemonade we hear about in the cliché. I just needed time.

It was in this consistent bummer of a mood that I chose to persevere with routine. My logic: If I could get through those things that I didn’t need to think too hard about, perhaps one day I’d get to the other side.

It worked. I trusted the process of consistency and perseverance, and I’m happy to report that I am in much brighter spirits. Falalalala. And, thank you for the prayers.

I know many people who are in a sad place due to one or more of the aforementioned reasons, and the holidays only make it worse.

During this season of Christmas, may we be consistent in showing loving kindness, whether it be to the clerk at Kohl’s, the driver that cut us off, or the friend who lost their loved one.

We may be helping them exchange that lemon tree for a Christmas tree—even if it is the Charlie Brown variety.

 

Toasted Almonds

In a large skillet over low heat, melt about 2 tablespoons of unrefined, organic virgin coconut oil. Add 2 cups of raw almonds. Sauté for about 8 minutes, stirring frequently. Watch closely so they don’t burn. You will hear some popping as the almonds are toasting. Remove from heat and put on a plate covered with a paper towel to absorb the oil. Salt to taste. With all the flavored salts on the market, you could have fun experimenting. For chocolate almonds, after salting, sprinkle some cocoa or cacao powder on while still warm. Stir to coat. Once the nuts have cooled, store in an airtight container. Caution: the chocolate almonds are not sweet.

Tip: When buying large bags of nuts, store in the freezer so they don’t become rancid. Keep smaller quantities in the refrigerator for snacking.

 

“Christmas gift suggestions:

To your enemy, forgiveness.
To an opponent, tolerance.
To a friend, your heart.
To a customer, service.
To all, charity.
To every child, a good example.
To yourself, respect.”

— Oren Arnold, American novelist