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carol@inkwellcoaching.com

Crown Point, IN

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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

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

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,

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

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

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

February 14, 2024

My Best Workout Tip for Top Results

Ever wonder how to get the most out of your run or walk or strength training workouts? It’s the same way you can feel the most productive about your

February 8, 2024

Celebrating the Birth Month Without FOGO

This year’s birth month is a rare one because I get to celebrate for 29 days. Those of you who get 30, or if you’re REALLY lucky, 31 days, may not

February 1, 2024

How to Stick with Exercise

Work is really busy. Or your kid is going through a “phase.” Or it’s chocolate season. Any number of obstacles, distractions, and competing dema

January 24, 2024

Find the Right Foods for You

You know what it’s like to create a pump-up playlist, right? You compile a list of songs that—when they come on—make you say: “Yes, I feel lik

Wishing You a Happy, Healthy 2023

It’s that time of year when we think about starting something new.

Perhaps even a resolution. Or three.

Here’s a tip: decide on a small daily action that you are highly committed to sticking with, rather than a big resolution.

Something measurable and specific, like starting each day with a glass of water. (Rather than losing weight.)

Trying one new-to-you vegetable a month. (Instead of eating healthier.)

Or reading a book about an interesting person or topic for 10 minutes most days. (As opposed to reading 20 books a year.)

By choosing one small, committed action that you can stick with, you’ll experience change that lasts. 

And leads to you being your best.

Another option is to choose a word that you’d like to live into for 2023. I’ve yet to choose my word.

I’ll be spending some quiet time in the next few days to reflect on the past year and consider my plan for the next one.

Perhaps you’d like to set time aside to review the year and all that you’ve experienced. What went well and what would you like to do differently?

I wish you all the best as we move into 2023 together.

Much love,
Health Coach Carol

“Tomorrow is the first blank page of a 365-page book. Write a good one.”—Brad Paisley

Hachiya, Winter and the Movie

Curiosity got the best of me. This week I tried the heart-shaped Hachiya persimmon fruit. 

I allowed it to sit for several days to ensure that it was fully ripe.

Since the peeling was tough and came off easily, I removed it. The fruit was soft and sweet and reminded me of a mango in flavor and texture. 

The idea of baking something with persimmon floated through my head, however since I have yet to bake a single Christmas cookie and am still in the process of decorating the tree, I let that idea keep floating along.

And Mr. Non-Compliant isn’t a fan. I’d best stick with baking traditional goodies like chocolate chip cookies. Mr. NC tells me that Santa likes those best.

I don’t have the heart to tell him that chocolate chip cookies aren’t Christmas cookies…oh well.

As I look out my window onto Persimmon Street, I wonder if anyone who lives on that street has ever tried a persimmon.

Curious.

Welcome Winter

It’s officially winter and the forecast for the next couple of days is right in line with the seasonal shift.

Lots of blowing snow followed by extreme cold.

Apparently, everyone in my neck of the Region is listening to the forecast. Thinking that I’d beat the crowds at the grocery store yesterday morning (around 9:00), I was shocked to find the parking lot packed and the lines so long that I couldn’t see the end.

After surveying the situation, I decided to revisit later in the day when I wasn’t trying to play beat the clock.

If you still need to shop, remember to view it as an opportunity to practice the art of patience.

Movie Update

For the record, the votes were split as to whether Die Hard is a Christmas movie. Since in my family the vote is 3:1, I gained a little ground with the 50/50 split.

Thank you for participating in this important process. We agree to disagree, or we agree, depending on which stance you take.

As you celebrate the season, savor the flavors of all the deliciousness that accompanies the festivities.

When it comes to the goodies, chose wisely and only eat it if it’s AMAZING! 

I wish you and your family a Merry Christmas and Happy Hanukkah.

Be careful out there.

Much love,
Health Coach Carol

“Winter is the time for comfort, for good food and warmth, for the touch of a friendly hand and for a talk beside the fire: it is the time for home.” –-Edith Sitwell

Persimmon, Christmas Movies and Compassion

Intrigued by seeing persimmon fruit in the produce section of the grocery store, I decided to be adventurous.

The Fuyu variety that I found are about the size of tomatoes. When choosing persimmons, select those that are deep red or orange, have glossy, smooth skin and have their green leaves intact.

I bought two not knowing anything about them. We ate one a few days after purchase and the other sat for about 5 more days.

The first one was firm and sweet, however the second one was sweeter with more of a honey flavor. It probably had time to ripen, since I kept it at room temperature. Refrigeration stops further ripening. 

Cut persimmon like you would an apple, by removing the green stem, inner core and slicing into bite-size pieces. The skin is a little tough—good fiber.

Persimmons have lots of important nutrients, are a good source of fiber, promote heart health, support healthy vision, reduce inflammation and aid in digestion.

When I shared one with Mr. Non-Compliant, he asked “So why would I eat this instead of an apple, if it’s like eating an apple?”

My response, “It’s good to add variety to your diet to get lots of nutrients and experience adventures in eating.”

He ate it. I think he then pulled out the container of M&M’s. More variety and adventure, I’m guessing.

I’ll be buying more of these. Persimmon would be delicious in a salad with greens, goat cheese, walnuts or pecans, extra virgin olive oil and balsamic vinegar. Great eye appeal too.

You could also add this attractive fruit to hot cereal, smoothies, baked goods, yogurt. 

If you choose the heart-shaped Hachiya persimmons, they must be fully ripe to be enjoyable. This variety is on the mushy side and is well-suited for chutneys, pies and puddings.

Christmas Movies

When you think of Christmas movies, what comes to mind? The Santa Clause, Home Alone, It’s a Wonderful Life, Elf, to name a few. The dispute in our home is whether or not Die Hard is in this category.

I vote NO. I’m outnumbered.

Curiously, what do YOU think? I’d love to know. Is Die Hard a Christmas movie?

I’d like to settle this once and for all.

Thanks for your input. (Please vote NO.)

Compassion

It’s that time of year when life can feel a bit crazier than normal. As our patience is tested to the extreme, may we all be more compassionate and offer others grace.

We never know what our neighbor or fellow driver may be dealing with.

Remember to drink your water, eat some vegetables and get sleep. It’ll be easier to find compassion for the rest of humanityand for yourself.

Sending you love,
Health Coach Carol

“If you want others to be happy, practice compassion. If you want to be happy, practice compassion.” — Dalai Lama

5 Tips to Help Calm Holiday Overwhelm

In conversation, I’m hearing the sentiment of overwhelm from just about everyone.

Too much. Too many. Not enough time.

Decorations, parties, gift wrapping, cards, playing chauffeur, appointments, work. Time for you—WHAT?

Let’s be realistic. Stuff has to get done and somebody’s got to do it. Odds are good that someone is YOU. 

I’ll be brief, since I know you’re in a rush to get to the next email or pack a lunch or something.

Here are 5 tips to help you through the craziness, and a link to my yummy, easy, “great for leftovers” Italian Sausage and Gnocchi Soup recipe.

  1. Laugh and commiserate with friends. My calendar book (no, I still don’t use my phone because I like paper and ink) looks like it belongs to a 5-year-old with all the cross outs and rewrites. Whatever. Having some silly time over a meal with good friends is great therapy to relieve stress. Guess what? They’re all stressed too. Get the commentary (aka whining) about it out of your system and move on. You’ll feel better.
  1. Eat a salad. You’re hungry, short on time, not in the mood for anything in particular and need to eat. When this describes my life (most days), I eat a salad. You get a good load of vegetables into your day. Toss in any leftover chicken or meat for extra protein. If you have a hard-boiled egg, that works too. Keep salad supplies on hand so that it’s easy to throw together. FYI, I buy mixed greens in the box or bag for convenience. That’s cheating, you say? No, it’s a shortcut. I typically follow the salad with a bit of dark chocolate.
  1. Sleep. I covered this topic in last week’s blog, but in case you forgot, sleep is important to not feel as stressed. Everything is better when we’re well rested. Resist the temptation to stay up way too late. You’ll feel grumpy the next day and your family and friend won’t like you so much.
  1. Stay grounded. Remember to use the practices that work for you, whether it’s prayer, meditation, exercise, vacuuming, scrubbing toilets, all of the aforementioned. My attitude about cleaning changed when I realized I could pretend I’m in silent retreat as I pray and clean my home at the same time. No plane ticket required. 
  1. Be okay with good enough. Usually everything gets done just in the nick of time. While you may have some expectations that fall flat, it’s probably not a crisis. Enjoy the season and let go of perfectionism. When a day feels too burdensome, revisit tips 1 through 4.

Here’s a link to the recipe I promised. It’s quick and easy when you’re in a hurry and need a hearty meal.

Italian Sausage and Gnocchi Soup

Cheers to you,
Health Coach Carol

“All is calm all is bright.”