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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

Italian Sausage and Gnocchi Soup

Makes about 6 servings   

Ingredients

  • 2 tablespoons extra virgin olive oil or avocado oil
  • 1 pound bulk Italian sausage (or other ground meat)
  • 1 medium onion, chopped
  • 1 red bell pepper, chopped
  • 2 generous handfuls of fresh green beans, cut in 1-inch pieces
  • 4 cups beef bone broth (or beef stock)
  • 1 can (14 ½ oz.) diced tomatoes with juice
  • 1 teaspoon dried basil
  • 1 teaspoon dried parsley flakes
  • Small package of your favorite gnocchi (I used potato gnocchi)
  • Salt and pepper to taste

Directions

Heat oil in a large saucepan or soup pot over medium heat. Cook sausage, onion and pepper until sausage is no longer pink and vegetables are tender, breaking sausage into crumbles; drain if there’s excess grease. Add green beans, broth, tomatoes, basil and parsley; bring to a boil. Cook, covered, until beans are tender, about 10-12 minutes. Stir in gnocchi and return to a boil. When gnocchi are cooked, soup’s on.

Got Stress? Try Sleep

Whew! Another Thanksgiving celebration in the books. Hope you enjoyed some great family time along with your traditional as well as some non-traditional dishes.

If you’ve done any shopping online or in a store during the year, you’re probably getting way too many dings on your phone to “hurry and take advantage of the biggest savings of the year” on just about everything.

We hadn’t even finished doing the dishes on Thanksgiving Day when the Black Friday sales started happening. In fact, many of the deals were advertised well in advance of turkey day.

And now, Cyber Monday is giving us “one more chance” to get our shopping done—all week.

 Seems as though everything is getting pushed up quicker in the calendar.   

Between the retail craziness, holiday social events, work, family responsibilities and getting to the grocery, the stress level may be a bit on the rise. For everyone.

The solution?

Get your sleep.

I read about a study that raised this question: Is stress worse because of a lack of sleep, or do we not sleep due to stress?

One feeds the other, creating a vicious cycle.

Participants in the study recorded results to some specific questions daily for at least 30 days in a row.

The conclusion of this particular study: lack of rest contributed to a higher stress level the following day.

Now, a different study with a different group may come up with the opposite result.

However, here’s the takeaway.

During this especially stressful time of year, getting your sleep is a priority. Most adults need 7-9 hours each night.

When so many things are vying for our attention, sometimes we simply have to stop and go to bed.

Complicated things often seem simpler after a good night’s rest.

I think about the days when my boys were very young and missed their naps. Or when they got a bit older and spent the night at someone’s house. They were severely sleep deprived.     

Tired kids are usually cranky kids. Babies cry and get fussy when they’re tired. We’d cry too sometimes if we could get away with it. 

Stress is easier to manage when we’re rested. We can’t control how others drive or the extra demands that show up in a day. We can control how we handle it.

Plus, getting proper rest helps build your immune system so that you stay healthy.

The next time you consider burning the candle at both ends, remember that it’s painful to get burned.

Sweet dreams,
Health Coach Carol

“It is a common experience that a problem difficult at night is resolved in the morning after the committee of sleep has worked on it.” — John Steinbeck

Pumpkin Pie or Pumpkin Caramel Flan

Last week I’d mentioned that Mr. Non-Compliant seemed to have designs on a pumpkin caramel flan.

Turns out that he left the flan recipe out because he thought I would enjoy it. I used to think that flan was a plain and rather unexciting dessert.

As I’ve matured, I enjoy a taste of it now and then. He’s always loved it. 

Guess he’s got more mature taste buds than me.

When I asked him what he’d prefer for today’s dessert he replied, “Pumpkin pie, of course!” He’s a purist and adding pumpkin and caramel to flan is, well, very wrong.

That’s what I thought. Lucky for both of us, I made pumpkin pie.

He’s grilling the turkey over charcoal. I’m making the sides—mashed potatoes, sweet potato casserole, cranberry sauce, cranberry jelly (out of the can, for Mr. NC), green beans with mushrooms, gluten free stuffing and of course, pumpkin pie.

It’s our traditional Thanksgiving meal.

Saturday I will make the traditional turkey pot pie.

It’s all amazing.

Thank you for faithfully following my blog this year. I appreciate you!

Wishing you and yours a day of amazing food, happy times, and many blessings.

With much gratitude and love,
Carol

“My wish, for you, is that this life becomes all that you want it to… And while you’re out there getting where you’re getting to I hope you know somebody loves you, and wants the same things too.”—Rascal Flatts

Tips for Thanksgiving Preparations

So much to do, so little time.

I bet I’m not the only one who’s thinking this right now.

However, I’ve always managed to get everything done enough so that we could enjoy a delicious (and fairly compliant) Thanksgiving meal. Interesting how that works.

We are one week away from the big day, and there is plenty of time to calmly prepare for the feast.

Here are some tips to help you. And yes, I plan on taking my own advice.

  1. Take about 10-20 minutes to make a list of what must happen in order for you to be ready for Thanksgiving festivities. This could include things like when you’ll grocery shop, menu planning, getting your house in order, food assignments if you’re hosting a pitch-in, decorating. Plan your work, then work your plan.
  2. Usually there is competition for refrigerator space once I bring home the turkey. If you can relate, toss items out now that are outdated and taking up valuable space. Eat or freeze leftovers that you won’t need once you enjoy the feast. This will help eliminate frustration a week from now.   
  3. Don’t underestimate the power of 10 minutes here and there throughout your day. While there may be the temptation to sit idle or scroll social media, return to your To Do list and knock off a simple chore. Another option is to relax and intentionally make that your idle or social media time. Planning to waste time is not time wasted.
  4. Remember to plan your meals for the days prior to and after Thanksgiving. Make sure you have the necessary ingredients to make the turkey pot pie, for example. Ok, that is specifically a reminder for me since it’s our Saturday dinner tradition. Have fresh fruit and vegetables handy for lighter snacking to help offset all that pie.
  5. When you start to feel panicky, go do something physical. Take a walk or run, vacuum, head to the gym, rake leaves (I have plenty if you need some to rake). Or practice some deep breathing exercises to calm you.
  6. If you have a frozen turkey, allow 1 day in the fridge for each 4-5 lbs. for thawing. I ordered a fresh turkey from Whole Foods and scheduled the pickup time online. Easy!
  7. Ask for specific help when you need it. People are usually happy to help you if they know what to do.
  8. Still too much to do, cook, prepare? Get real and cut back. Let go of perfection. You’ll have a more enjoyable day with family and friends.
  9. No matter what happens, be grateful.
  10. If you found this post to be helpful, please share it with your friends. They’ll be happy that you thought about them.

So that stinker Mr. Non-Compliant (my hubby) left me a recipe for pumpkin caramel flan. He loves pumpkin pie and he loves flan. Looks as though he’ll have to choose because he’s only getting ONE dessert. 

Guess he figured that it doesn’t hurt to ask.

I’m betting he’ll stick with the pie. Stay tuned…

Wishing you a blessed pre-Thanksgiving week.

Much love,
Health Coach Carol

“Everything changed when I switched from saying ‘I have to do this’ to ‘I GET to do this.'” — Charlotte Eriksson