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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

Veggies rooted in vitamins, antioxidants, fiber add punch to diet

(The following article was written for and published in the September 16,  2022 edition of Get Healthy, a publication of The Northwest Indiana Times.)

As we notice cooler nights and fall skies, our appetites shift to heartier meals. Soups and stews slowly work their way into our meal plans along with a variety of root vegetables. A change from the delicate greens of summer, these vegetables offer a variety of health benefits as they find their way into some of our favorite comfort foods.

A root vegetable is the underground, edible portion of a plant. Root vegetables include potatoes, carrots, beets, sweet potatoes, onions, shallots, radishes, daikons (white radish), turnips, jicama (Mexican turnip), yams, fennel, Jerusalem artichokes (sunchokes), rutabagas, parsnips and celeriac (celery root). Turmeric, garlic and ginger are also root vegetables. 

A good source of complex carbohydrates, antioxidants and nutrients, this vegetable group may even get the occasional nod from carb counters. Many people, including athletes, children, those needing to gain weight or those who are very active, often feel better when they include a moderate amount of these unprocessed carbohydrates in their diets. For those individuals who have trouble digesting various grains, root vegetables are an option and do not contain gluten. Because of their high fiber content, many of them are considered low-glycemic foods since their rate of absorption is relatively slow.

White potatoes (Russets, Yukons) are a favorite and give you more potassium than a banana or sweet potato, as well as antioxidants and manganese. To get the most nutrients from potatoes, eat the skins and do not deep fry them (sorry French fry lovers). One of my favorite ways to prepare potatoes: Scrub the skins and pat dry; coat with extra virgin olive oil and sprinkle with kosher salt; bake on a pan lined with parchment or on a baking stone, until tender. Serve with a drizzle of olive oil and/or plain Greek yogurt in place of sour cream. Garnish with parsley, chives or your favorite sautéed veggies.

Sweet potatoes are rich in beta-carotene. Beta-carotene, found in plants, is converted to vitamin A, then utilized in the body. Like white potatoes, sweet potatoes also contain vitamin C, antioxidants and a host of beneficial plant chemicals or phytochemicals. The more colorful the vegetable, the higher the phytochemicals. Red-fleshed or purple-fleshed potatoes contain phytochemicals comparable to Brussels sprouts, blueberries or spinach.

Carrots are another big winner in the beta-carotene department. They get their color from antioxidants known as carotenoids that protect eyes and skin. Eaten raw, they rank low on glycemic index (GI). GI is a bit higher for cooked carrots and highest for puréed. Dip raw carrots in hummus for a snack. They are delicious cooked in stir-fries, soups, stews and roasted as a side dish.

Onions are high in vitamin C, antioxidants and fiber. They are closely related to chives, garlic, scallions, shallots and leeks. Used to flavor a variety of cuisines, the taste can range from mild and sweet to strong and sharp, depending on the variety and season. Red and yellow onions are higher in antioxidants than white varieties. 

Beets seem to be gaining more attention due to their nitrite content. Nitrites naturally found in beets are easily used by the body to aid in muscle recovery, improve circulation, lower inflammation and increase physical performance. This is of particular benefit to athletes. Beets help detoxify the body and contain the highest amount of antioxidants. Broccoli and peppers, while not root vegetables, tie with beets in the antioxidant category.

Root vegetables may help with weight loss due to fiber content, which helps you feel full for a longer period of time. Compared to grains, many are lower in calories and less likely to cause a drastic spike in blood sugar when eaten with a balanced meal. Antioxidants help reduce inflammation, thereby reducing the risk of various diseases such as cancer, heart disease and dementia. These vegetables help curb carb and sweet cravings without lots of sugar often found in processed foods. A variety of roasted root vegetables makes a great anytime snack. Consider adding an extra root vegetable or two to your favorite soup or stew.

Roasted Root Vegetables

Ingredients

  • 2 pounds (or so) of various root vegetables, peeled or scrubbed and cut into 1-inch pieces. Carrots, potatoes/sweet potatoes, red onions, beets, turnips, whatever combination you like best, or try a “new” vegetable
  • 1 head garlic, cloves separated and peeled
  • Extra virgin olive oil
  • Kosher salt
  • Ground black pepper
  • Balsamic vinegar (optional)

Directions

Preheat oven to 400°F. Toss cut vegetables and garlic cloves in a bowl with a light coating of extra virgin olive oil and salt, and pepper to taste. Spread the vegetables in a single layer on a baking sheet or stoneware pan (my favorite) or two, depending on the amount of vegetables you have. Roast the vegetables until tender and golden brown, stirring occasionally, about 45 minutes to 1 hour. If desired, drizzle with extra virgin olive oil or balsamic vinegar for more flavor, before serving.

Food, Music, and Pumpkin Everything

If you recall, last week I suggested that you listen to classical music while enjoying your dinner. This week, I read an interesting article pertaining to music and food.

A recent study in the journal Appetite revealed that when people listen to any kind of music while eating—even up-tempo selections—they ate more slowly than when they ate in silence. 

Good to know.

Why is it important to eat slowly?

To review, it’s good to spend at least 15-20 minutes enjoying your meal. It takes that long for your stomach to get the signal from your brain that it’s being fed.

I admit, this is a challenge for me.

Practice focusing on your snack or meal, and really taste the food. Conversing with those you are sharing the meal with will help you eat slower. Set down your utensils between bites.

If you customarily eat in 5 minutes, slow down and eat for 6 minutes. Set a timer. Practice slowing down a little at a time until you master this.

Turn off the TV. Remove the distractions. Turn on your favorite music. Savor the flavors.

Eating slowly is one way to improve your health and your relationship with food without even changing WHAT you’re eating.

Pretty sneaky if you’re asking me.

The eat slowly tip goes hand-in-hand with the stop at 80% full tip. When you eat slowly, you are in tune to when you’re almost full, rather than eating until you’re full, then minutes later, too full.

Conscious eating rather than mindless eating.

Practice.

We can’t control much in our day. Most of us can control our eating patterns.

 

NOW You Can Celebrate Fall and Pumpkin Everything

Happy Fall! Time to get out your favorite sweaters, jeans, and cowgirl (or cowboy) boots. 

I may have to add some canned pumpkin to my protein smoothie to celebrate.

CAUTION: Beware of hundreds of calories, sugar and fat grams in those pumpkin coffee drinks that have lots of everything else and little coffee. If you’re interested in learning more about this topic, check out the article I wrote for Get Healthy last November.

https://inkwellcoaching.com/2022/09/21/a-lotta-latte/

 

Feeling Stuck?

Sometimes it seems as though we make a bit of progress with dropping the weight, the cholesterol, the blood sugar, and then, the holidays or stress or life happens, and we’re right back where we started.

Or we even lose ground.

It happens. It’s depressing. It’s hard.

You begin. Again.

The holiday season and accompanying festivities are rapidly approaching. What if you were ready to head into them with confidence, knowing that your weight and health would improve during that time frame?

What if you had a coach to support you when days get tough, and you want to give up? What if you had someone to help you figure out what to cook and eat, especially during busy, stress-filled days?

If you’re feeling stuck and you’re not sure how to even begin, we need to talk.

Now is your time. Today is your day. Seize it.

Happy pumpkin everything,
Health Coach Carol

 “Advice from a pumpkin: be well-rounded, get plenty of sunshine, give thanks for life’s bounty, have thick skin, keep growing, be outstanding in your field, think big.” — Unknown

A Lotta Latte

(The following article was written for and published in the November 2021 issue of Get Healthy magazine, a publication of The Northwest Indiana Times.)

I was introduced to coffee at about the age of 4. My parents and I were visiting family in southern Indiana. Having gotten up quite early one morning, I went straight to the kitchen. My Uncle Lowell poured me a cup of coffee—black—and we proceeded to have conversation, mostly about how my mother would have a fit if she caught me drinking coffee. I doubt I really liked the taste. What I really liked was that I was getting away with being very adult. This was back in the day when the only options for flavoring coffee were with the addition of cream and/or sugar. Specialty coffee drinks now available in coffee and donut shops, drive-thru restaurants, as well as up-scale eateries, have added a new dimension to the coffee menu of old. Today’s numerous specialty coffees, as well as their lengthy names, may even be a bit intimidating to those of us who brew and drink our coffee at home.

Coffee drinkers have noted some health benefits such as increased energy (due to the caffeine), improved mood and physical performance. Coffee contains a high amount of disease-fighting antioxidants and may contribute to lowered risk of type 2 diabetes, dementia, Parkinson’s disease, Alzheimer’s, liver and colorectal cancers, as well as increased longevity. If you’re not a coffee drinker, not to worry, as there are numerous foods that offer similar benefits.

During this holiday season there may be more occasions to stop by your favorite coffee shop for a boost of much-needed energy or to socialize over coffee with friends. I thought this month would be an appropriate time to bring you the following information. Keep in mind that I am merely the messenger and have been known to occasionally enjoy a fancy coffee.

One cup of black coffee contains a negligible number of calories, anywhere from zero to five. The calories and fat begin to add up as you mix in sugar, cream, syrups, and other ingredients. Depending on the extravagance of your coffee drink, which ends up containing very little coffee, you would come out ahead nutritionally and calorie-wise if you enjoyed a meal instead. It’s easy to discount beverages when it comes to considering our total food intake for a day. Drinker beware.

For example, one shop offers a frozen 20-ounce butter caramel flavored drink with whole milk. The nutritional breakdown: 880 calories, 11 grams fat (7 saturated), 184 grams carbohydrates (175 grams are sugar), 11 grams protein. Surprisingly, you could have a bacon egg and cheese on a croissant, and a chocolate-frosted donut with sprinkles—and you’d come in at only 830 calories. This drink contains nearly 3 cups of cream and sweetened condensed milk. According to the American Heart Association, men should consume no more than 36 grams (9 teaspoons) of added sugar in a day. Women should consume no more than 25 grams (6 teaspoons).

Perhaps you very innocently order a small fancy coffee. After all, it’s small. Prepare for more shocking statistics. A small sugar cookie latte has 230 calories, 6 grams fat (3.5 saturated), and 35 grams sugar. Ingredients besides coffee include high-fructose corn syrup, four artificial colors, and “sugar cookie flavored swirl syrup.” Instead, you could have had a cup of coffee lightened with whole milk and a real sugar cookie for a mere 205 calories.

Even a small café mocha packs a whopping 340 calories, 11 grams fat (7 saturated), and 42 grams sugar. A sugar overdose, more artificial ingredients, and let’s be honest—no real health benefits from this cup of “coffee.” However, by choosing a small café au lait made with whole milk and an ounce of 70% or more dark chocolate, you’re doing something better for your health. You still get the energy boost from the caffeine plus the enjoyment of eating chocolate. Dark chocolate, like coffee, contains antioxidants and your calorie intake is under 200 with this pairing.

There are numerous fancy “coffee” drinks that have the capability of sabotaging your healthy eating plan and causing some unwanted pounds to sneak up on you. Would you prefer to eat your treat calories in the form of a couple Christmas cookies or enjoy them in a “coffee?” Some of these drinks would best be categorized as desserts, but don’t tell the coffee shops I told you. I enjoy meeting friends at a specialty coffee shop now and then and imbibing in my favorite coffee drink. Of course, this is after I eat a salad.

Did You Know?

DID YOU KNOW that September is Classical Music Month?

If classical isn’t your thing, keep in mind that if not for Bach, Mozart, and Beethoven, we’d not enjoy the music of Paul McCartney, Elvis, Elton John, and Hans Zimmer.

I typically listen to classical music when I write, since songs with words are a distraction.

Classical for Studying is one of my favorites. You may like to give it a try next time you have to focus on a project, and you can’t be tempted to sing along. 

At least this month anyway.

You may also discover that it helps reduce your stress level. It’s calming. Could be helpful for Self-Improvement Month—also in September. (See last week’s blog if you missed it.)

A piece that you may recognize is “Eine Kleine Nachtmusik” by W.A Mozart. Also known as “A Little Night Music” and “Serenade No. 13.”

A September activity: Play classical music in the background during dinner one evening. You might even like it. Choose Classical for Relaxation to help slow down your eating.

Speaking of Eating

DID YOU KNOW that sometimes migraines, headaches, anxiety, hives, rashes, acne, depression, digestive disturbances, brain fog, and much more can be caused be a food sensitivity?

The trick is determining WHAT food group could be guilty of causing trouble.

Of course, serious illness should be ruled out by a doctor. However, if there seems to be no organic cause, consider what you’re eating.

Common foods that people are sensitive to include cow’s milk, gluten, eggs, yeast, MSG, food colorings, preservatives, corn, soy, caffeine, alcohol, and fermented foods. 

And this list isn’t complete.

Add stress, lack of sleep, hormonal changes, environmental allergens such as fragrance and chemicals, and it’s tough to know where to begin.

If this is you or someone you love, I’d like to help. It may be simpler than you think.

We’ll begin the process of figuring out the puzzle together.

Sending you some classical love,
Health Coach Carol

“Where words fail, music speaks.”– Hans Christian Andersen