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carol@inkwellcoaching.com

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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

admink
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

admink
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

admink
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

admink
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,

admink
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

admink
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

admink
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

admink
Family, Food, Health
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

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Health, Personal Development

Celebrating the Spring Equinox

March 21, 2024
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Food, Fun, Health, Personal Development

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 Hemisphere and the autumn season in the Southern Hemisphere.

The word equinox comes from the Latin words for “equal night”—aequus (equal) and nox (night). On the equinox, the length of day and night is nearly equal in all parts of the world.

Although the temperatures may not yet feel spring-like, we have survived another dark and dreary winter. 

The spring equinox marks a pivotal point in the year’s cycle, symbolizing balance, rebirth and new beginnings.

Some ways to celebrate

Embrace Balance in Your Life. Now is a good time to reflect on the equilibrium between work and play, activity and rest, giving and receiving. Do any adjustments need to be made?

Rebirth and Renewal. Spring is synonymous with rebirth and renewal. Use this time to declutter your space and mind, letting go of anything that no longer serves you.

Celebrate Growth and New Beginnings. The sprouting of new life in nature is a powerful reminder of our own capacity for growth and transformation. Set new goals or start a new project that aligns with your aspirations for the coming months. Think of it as another opportunity to wipe the slate clean, like the New Year. Embrace the energy of new beginnings and the potential for personal transformation.

Connect with Nature. Yesterday I took part in a walking meditation with a small group. We wandered through the woods and mud, listening, seeing, smelling, grounding and connecting with Nature. It was a magical way to celebrate the arrival (finally!) of spring. I highly recommend that you spend some time outdoors in the next several days doing whatever it is that brings you peace. 

Celebrate with Seasonal Foods. After my walk, I celebrated by braising leeks, topping them with goat cheese. That is NOT Mr. Non-Compliant’s way of celebrating at all, but since he wasn’t around, I didn’t have to hear him gag at the sight of my spring leeks. Prepare a dish that you enjoy and have been missing all winter. If your Mr. or Mrs. Non-Compliant complains, eat it anyway. In an upcoming blog post I’ll share some Ayurvedic foods and tips that complement warmer weather and help you feel lighter.

Reflect and Recharge. Use this time of transition to reflect on the past months and recharge your batteries. Is there something that you had planned to do during the winter months that didn’t quite happen? Perhaps you can recommit to that project now or put it out of your mind because it wasn’t as important as you once thought. Find ways to rejuvenate your spirit and enjoy the vibrant energy of spring.

Happy Spring Equinox!

Much love,
Health Coach Carol

“And into the forest I go to lose my mind and find my soul.”— John Muir

10 Muscle Building Tips for Women

March 14, 2024
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Food, Health

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, food is the other factor that plays an important role.

In fact, when it comes to transforming your body, you need to move AND choose your food with your specific fitness goals in mind. 

(Guys, this may not be of interest to you. If that’s the case, please pass it along to the important women in your life who may like to learn more on this topic.)

Here are 10 simple tips to help you build muscle.

  1. Protein is Key: Adequate protein intake is necessary for optimal muscle building. Try incorporating a source of protein in every meal, such as chicken, lean meat, fish, tofu, legumes, dairy products and/or vegetarian sources like pea or hemp. Strength training women should aim for 1.7 to 1.8 grams protein per kilogram of bodyweight (or 0.77 to 0.82 grams per pound of bodyweight) each day. For example, total daily protein intake should be 108 to 115 grams of protein for a 140-pound woman.
  2. Don’t Skip Carbs: Carbohydrates are essential for energy, especially for those who work out regularly. They also help prevent protein breakdown. Choose healthy carbs such as whole grains, fruits and vegetables.
  3. Healthy Fats: These are necessary for hormone production and overall health. Avocados, nuts, seeds and olive oil are great options.
  4. Hydration is Important: Water is crucial for muscle recovery and overall health.
  5. Timing Matters: Eat meals containing 25 grams of complete protein regularly throughout the day. One palm-sized portion of chicken for example, will give you about 20-30 grams of protein. Protein supplements often offer 20-25 grams of protein per serving. Enjoy a balanced meal or snack with protein and carbs or protein smoothie shortly after a workout to aid in muscle recovery.
  6. Portion Control: Be mindful of portion sizes and eat according to your activity level and goals.
  7. Listen to Your Body: Listen to your body and adjust your diet based on how you feel and the progress you’re making. Those of you with certain health conditions may not be able to consume the amount of protein suggested here. Check with your healthcare provider to determine the best plan for your specific condition.
  8. Consistency is Key: Building muscle takes time and consistency, both in workouts and nutrition. Stay the course and you’ll see and feel results.
  9. Avoid Overly Restrictive Diets: If you’re trying to lose weight be careful not to cut calories too drastically, as it can lead to muscle loss instead of gain. Combining resistance training with a surplus of calories is the best way to build the most muscle and strength. 
  10. Consider Supplements Wisely: While whole foods should be the focus, supplements like whey protein or rice/pea protein blend or BCAAs (branched-chain amino acids) can be helpful if used appropriately.

Vegans/vegetarians may have additional requirements based on their unique nutritional needs.

If you need guidance with building muscle and becoming your strongest, healthiest, most confident self, shoot me an email and we’ll create the best plan for you—WITHOUT dieting.

Much love,
Health Coach Carol

“Life is not easy for any of us. But what of that? We must have perseverance and, above all, confidence in ourselves. We must believe we are gifted for something and that this thing must be attained.” – Marie Curie

A Taste of Spring

March 7, 2024
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Food, Health, In the Garden

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 delicious fruit is prized for being a novelty more than a health food. It has a higher amount of fiber, Vitamin C, and calcium than the average orange, mostly due to its massive size. Since the fruit is produced with low-acid levels, Sumo oranges could be an option for those who don’t tolerate acidic foods well.  

For more details about the Sumo, here’s the link to my blog on this topic:

https://inkwellcoaching.com/2020/03/12/the-scoop-on-the-sumo/

They’re only around through April, so now is their time. I’ve seen them at a couple of grocery stores in my area.

Faith Like a Flower

My crocuses and daffodils are blooming, so spring must be close. I’ve learned over the years that they are smarter than me. I always think that they’re popping up way too early for their own good.

Faith like a flower. Working on it.

Thinking of flowers, here’s an idea that I’ve mentioned before on how to acquire a free little bouquet. 

In your spring cleaning, when you find old vases or containers that are suitable for flower arrangements, stop by your local florist and hand them over with a big smile on your face.

When I do this, the owner says, “Why, thank you. Would you like a bouquet of fresh flowers for dropping these by?”

Well, of course.

Love it.

If your florist doesn’t offer, just ask. It’s a good trade.

Freshen Up Your Fridge

Once you have your bouquet of flowers, you may feel inspired to clean out your fridge.

I know some of you do this each week before garbage day.

However, if it’s been a few weeks since you’ve looked in some of those take-out and leftover containers, you may want to take a peek at what’s growing—or just toss. Same goes for expired or wilted food.

Wipe the drawers, shelves, and sides of the internal compartment with a mild solution of your dish soap and water or mix a solution of one-part baking soda and seven parts water. Stay away from commercial cleaners that could transfer scent or chemicals to your food.

Ensure that your refrigerator is set to the proper temperature, typically between 35°F and 38°F to keep food fresh and safe.

Place an open box of baking soda in the back of the fridge to absorb odors. Replace it every three months for ongoing freshness.

Remember to clean the exterior of the fridge, including the top, sides and front. For stainless steel surfaces, use a cleaner specifically designed for stainless steel to avoid streaks.

Dust and vacuum the refrigerator coils (usually located at the back or bottom of the appliance) to ensure efficient operation.

If the thought of cleaning out your entire fridge feels like too much at once, break it into smaller projects. It may be easier to clean out a couple shelves or compartments a day. You may even feel inspired to move on to the freezer. 

When you restock, stick with as many fresh whole foods as possible. Beware of foods with mile-long ingredient labels that you need cheaters to read.

Wishing you beautiful days ahead,
Health Coach Carol

“The older I grow the more do I love spring and spring flowers. Is it so with you?”—Emily Dickinson

10 Healthy Snacks for Busy People

February 29, 2024
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Food, Health

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 choose wisely and keep in mind that these calories add to your daily count. 

The secret to incorporating smart snacks into your day takes a little bit of planning and preparation.

Get your grocery list and settle in.

Here are 10 snack ideas that offer health benefits, give you energy and help curb the hunger monster until your next meal.

  1. Mixed Nuts: A handful of mixed nuts provides a good balance of healthy fats, protein, and fiber. Opt for unsalted versions to keep sodium intake low or use a blend of salted and unsalted.
  2. Plain Greek Yogurt with Honey and Berries: Greek yogurt is high in protein, and when paired with berries and a drizzle of honey, it makes for a delicious and nutritious snack.
  3. Apple or Pear Slices with Almond Butter: The combination of crisp apple or pear slices and creamy almond butter offers a satisfying mix of sweetness and healthy fats.
  4. Hummus and Veggie Sticks: Carrot, cucumber, and bell pepper sticks dipped in hummus make for a crunchy, protein-rich snack.
  5. Whole-Grain Crackers with Avocado: Mash some avocado on whole-grain crackers for a snack that’s rich in healthy fats and fiber.
  6. Trail Mix: Make your own trail mix with a blend of nuts, seeds and dried fruit for an energy-boosting snack.
  7. Rice Cakes with Cottage Cheese and Tomato: Top rice cakes with cottage cheese and sliced tomato for a light snack that’s high in protein.
  8. Hard-Boiled Eggs: A portable and protein-packed snack, hard-boiled eggs are easy to prepare in advance and take on the go.
  9. Protein Bars: Look for protein bars with minimal added sugars and a good balance of protein and fiber for a convenient snack option. Or make your own. Email me if you need a recipe. 
  10. Popcorn: I like to pop mine the old-fashioned way. I heat a tablespoonful or so of coconut oil in a pan, add 1/3 cup of corn, cover and occasionally shake the pan to avoid burning. When I’m on the go, individual bags of Skinny Pop are perfect. Be sure to take along your water bottle.

Happy snacking!

And Happy Leap Year Day!

Much love,
Health Coach Carol

“Life is too short not to eat good snacks.”—Author unknown

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