1-219-765-8600

carol@inkwellcoaching.com

1020 Woodhollow Drive, Schererville, IN

Top
October 17, 2019

A Story with Heart

When considering our health, so many times we think about starting better habits on Monday, or after a big celebration, or at the beginning of a new y

October 10, 2019

Ever Get Mad at…You?

I recently saw a post from a wonderful lady we’ll call Ann. (This is not her real name, so you can insert any name you prefer to use here. Maybe you

October 2, 2019

Managing Inherited Behaviors

Ice cream is still my favorite food. It has been my favorite food my entire life, as far back as I can recall. I firmly believe that my fondness for i

September 29, 2019

Fresh fruits and veggies, fish, good fats make healthy eating delicious

(The following article first appeared in the February 14, 2018 issue of Get Healthy, a publication of The Northwest Indiana Times. Online version) T

September 26, 2019

Applause for Your Consistency

Today, I acknowledge and applaud you for your commitment to consistency. Whether you consistently make a conscious effort to consume more vegetables f

September 19, 2019

No Time? Quick Meal Ideas

No time. Can you relate? I’ve been feeling the crunch of more scheduled evening events—and I no longer have kids going back to school! As I sat lo

September 12, 2019

The Biggest Nutritional Challenge

When it comes to losing weight and improving nutrition, what is the #1 challenge? Go ahead, take a guess. If your answer is, “I don’t know what I

September 5, 2019

Mr. Non-Compliant Ate Gross Greens

Miracles do happen and life is full of surprises. If your loved one is not keen on eating as healthy as you’d like, keep the faith. I offer you a st

August 28, 2019

The Other 84% of Health

In last week’s blog, I mentioned water intake, slower eating, and increased movement. Did you pick up on the fact that I never suggested WHAT to eat

August 21, 2019

Back to School, Back to Basics

When we break it down, practicing healthy habits is rather elementary. It can also seem rather complicated. Since school is back in session, I figured

The Art of Floating

New to Northwest Indiana is Float Sixty. Since going for a float seemed like a great way to practice meditation and relaxation, I decided to give it a try. This is a wellness practice that in order to report on, I had to first experience.

I made my appointment online and was fortunate enough to get in the same day. This was something new for me, so I was pretty excited and a bit nervous, all at once.

What is floating therapy? It is the relaxation practice of being buoyant in approximately 10 inches of water in a solution of 1,000 pounds of magnesium sulfate—also known as Epsom Salts.

You have choices when it comes to your float. You may float in a float tank or a float room. I chose a float room, so I had my own small pool.

My personal float suite had a shower with all the necessary amenities: ear plugs, shower gel, shampoo, conditioner, and towel. A shower is taken prior to, and after, a float. The suite was a very peaceful and quiet space.

Upon entering the pool and closing that door, it took a few minutes for the light to go out. Except for the blue glow of the pool light, I was in complete quiet and darkness—for sixty glorious minutes.

I did not fall asleep, but some people do. Benefits from my float:

  • My headache disappeared
  • I experienced mental clarity
  • I felt lighter and happier
  • Better nighttime sleep

As I sat in the post float room drinking my herbal tea, I felt very calm and relaxed. If you are not a tea fan, you may have water. However, the tea is delicious and I recommend you give it a try. The Float Sixty tea infuser is charming—when you see it you’ll smile.

Who could benefit from floating? Everyone! The list of potential benefits is quite impressive, partly because of the magnesium salts. Magnesium helps soothe muscles, reduce inflammation and release toxins.

The overall experience was fabulous and I’m looking forward to my next float.

“To make the right choices in life, you have to get in touch with your soul. To do this, you need to experience solitude, which most people are afraid of, because in the silence you hear the truth and know the solutions.”― Deepak Chopra

P.S. First Time Floats are $60 for sixty minutes. You may book an appointment by phone (844.float.60) or online at floatsixty.com. When you select First Time Float, and use my VIP code INKWELL (case sensitive) or tell them I sent you, you’ll save $5. Happy Floating!

Easy(er) Food Transformations with Mr. Non-Compliant

Some folks think that eating healthy is hard and boring. Really? Say it isn’t so.

It isn’t so.

There is an easier way. Rather than following a food plan that may include foods you don’t particularly like and meal prep that is ridiculous, try the “just a little bit better” plan.

Take breakfast for instance. This is a true story, of how Mr. Non-Compliant has made subtle changes over time.

What Mr. Non-Compliant Used to Eat for Breakfast   

  • Orange or grapefruit juice
  • Frosted Mini-Wheats (or some similar cereal) with 2% milk
  • Toast or English muffin with butter and jelly
  • A cup of coffee with a bit of cream

 What Mr. Non-Compliant Now Eats for Breakfast

  • Grapefruit or fresh strawberries or some other fresh fruit
  • Egg sandwich consisting of two eggs, slice of Co-Jack cheese, shaved ham or leftover meatloaf, on a piece of Italian toast or English muffin OR
  • A bowl of Greek yogurt with natural granola OR
  • Malt-O-Meal, toast and hard boiled egg or protein shake
  • A cup of coffee with a bit of cream

He eats a breakfast that is tasty and he enjoys. Why is it better now?

  • By eating fresh fruit instead of drinking juice, he is consuming less sugar, and getting fiber, which is more filling and satisfying
  • In every instance, there is more protein
  • Fewer preservatives and sugars by omitting cold cereal
  • Less refined carbohydrates (that tend to raise blood sugar levels)

BENEFITS: he has more energy through the morning, stays full longer, and has increased his nutrient intake.

Could he do just a little bit better?

YES. Some days, he does, when the eggs are scrambled with sautéed spinach, mushrooms and sweet peppers. Adding vegetables is always a good idea.

However, sometimes he eats a donut.

So, if your typical breakfast is a coffee-something loaded with whipped cream and sugar and some type of sweet roll, you could switch to a basic coffee with a single dose of cream and sugar. Instead of the sweet roll, how about a whole grain muffin and hard boiled egg?

Just do a little bit better. When you practice this over time, one meal at a time, it won’t seem hard and boring after all.

“Healthy eating is a way of life, so it’s important to establish routines that are simple, realistically, and ultimately livable. “–Arthur Agatston

New Life

I love this time of year. Spring, Easter, crocuses, daffodils, buds on trees, coloring Easter eggs, and the smell in the air after an early morning rain—or 3-day rain, which sometimes happens here in the Midwest. It’s a time of new beginnings, new life.      

The egg, which is often hard-boiled then colored for Easter, represents new life, fertility and rebirth in many cultures around the world. For Christians, the Easter egg is symbolic of the resurrection of Jesus Christ.

As a child, I remember my grandma and her friends ornately decorating the eggs. They’d use wax to draw a design, and then color them until they were perfect! I didn’t want to crack them they were so beautiful.

These days, my hubby colors the eggs with the ever-popular PAAS Egg Decorating Kit. Our big problem each year is the same—trying to peel them so they don’t look massacred by the time we get finished.

I’ve tried all kinds of tricks to help the peels “slide right off.” What I have determined is that you cannot hard-boil fresh eggs and expect them to peel easily. So, if you’re reading this and have not yet purchased your eggs for coloring, you are in trouble. Good luck.

Eggs are a healthy food, and that includes the yolk. Most of the nutrients and vitamins are found there. One egg contains about 6 grams of protein, vitamins A, B12, D, riboflavin (B2), pantothenic acid, folate, some antioxidants, and cholesterol. Wait, what? Cholesterol? Relax; the cholesterol in the egg does not raise blood cholesterol. YAH!

As we celebrate this time of new life, what would you like to make new? If you’re ready to break up with a habit that’s weighing you down or create a new habit that will positively affect your life, there is no time like the present.

Begin today. Take that walk, eat more vegetables, do those push-ups, drink your water, skip the soda. Do, or don’t do, that ONE thing that will make you feel new. Remember, I’m right here, cheering you on!

“This is the day the Lord has made; let us rejoice and be glad in it.”– Psalm 118:24

 

Savor the Good Stuff

This past weekend, my dear beloved, aka Mr. Non-Compliant, made me the most delicious Birth Month Cake. I refer to it as the Birth Year Cake, so we have agreed to disagree. Since my birthday is in February, the Birth Year concept offers much grace.

My cake was yellow with chocolate frosting, made with real, organic ingredients. Oh, and most importantly, he made it with LOVE. The best part was that my boys and some friends were in town to share it.

The point of this is that I savored every bite, including the ice cream that came along for the ride. This indulgence is one of my very favorite treats.

One of the tricks of eating in a healthy manner over the long haul, is to savor the good stuff. Every bite of that cake was a reminder for me of birthdays past when my mom or grandma made me a cake. It was as much about reliving a childhood memory as it was about the food. And, it was amazing.

How many experiences are the same for you? You make the apple pie the same way your grandma did, and the smell of it baking warms your heart. The Easter breads and nutrolls remind you of a time when no one said much about gluten.

This week, whether you are enjoying a simple cup of coffee, spinach salad, or homemade Birth Month cake, practice the art of enjoyment. Whatever you choose to eat and drink must be worthy of nourishing the only body you have.

Sometimes circumstances dictate food options that are not ideal. Do the best you can and choose to enjoy whatever it is that you’re eating. And when you are presented with the most wonderful treat that’s made with love, allow gratitude to fill your heart and savor the moment. Oh, and share.

“Cakes are healthy too, you just eat a small slice.” –Mary Berry