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carol@inkwellcoaching.com

Schererville, IN

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January 16, 2020

Success is Showing Up

How many times do you schedule your workouts for the week, and one day, you simply don’t want to show up? (Ok, that was me yesterday.) Your heart is

January 9, 2020

When the Body Breaks

Sometimes, in spite of our best efforts, our bodies don’t cooperate. I have friends with replaced hips, knees, and shoulders. Others have asthma, os

December 26, 2019

Getting (Back) into Your Routine

We’ve gotten past the Christmas cookies, candies, and cocktails. It’s now time to get back into your “normal” routine, or figure out what that

December 19, 2019

Unstuffed Pepper Soup

It’s soup weather. It’s almost Christmas. It’s crunch time. You need to eat nutritious food and you’ve get presents to buy, decorating to do,

December 12, 2019

The Buzz on Bone Broth

Lately I’ve been using more bone broth, whether it’s Carol-made or a store-bought variety. When comparing bone broth to basic broth or bouillon, b

December 5, 2019

The Peaceful Way to Christmas

The countdown to Christmas has begun. In fact, it started well before we ate the turkey. There are no Christmas decorations adorning our house, althou

November 28, 2019

Happy Thanksgiving

Today is a day my family looks forward to for weeks. We enjoy hanging out, relaxing, cooking, and of course, eating. We typically fry our turkey. This

November 21, 2019

Thanksgiving Tips, Tricks, and Least Liked Classics

One week away from the official start of what many Americans consider to be the holiday season. Since you may not read your emails next Thursday, my s

November 14, 2019

Eating Your Way into 2020

With Thanksgiving only 2 weeks out, and Christmas not far behind, what’s your plan? By that I mean, what is your mindset as you move into the holida

You Can’t Out Train a Bad Diet

Fitness begins with food. Why? Because you can’t out train a bad diet.

When it comes to diet vs. exercise, you need both for best results.

CLICK HERE to watch an official experiment of pizza vs. cardio

I did my own experiment as well, so I could share my personal results. Here’s how it played out.

I spent 30 minutes on the rowing machine, doing some interval sprints to push up the calories I would burn. At the end of my workout, I had expended approximately 200 calories.

Just for the fun of it, I did 30 minutes on the stair-stepper another day. My arms were moving too so that I would use up even more of those calories I would be consuming later in the day. Once again, the result was about 200 calories expended.

The good news: If I eat one-half cup of ice cream, I only consume about 140 calories, depending on the flavor.

The bad news: When I do eat ice cream, I doubt it’s one-half cup…I’m being honest here. It’s probably more like one cup. YIKES! So much for my workout negating my splurge.

The BOTTOM LINE: Workouts are good for mental clarity, cardiovascular health, better mood, improving self-esteem, reducing stress, boosting your immune system, improving eating habits, increasing energy, and much much more! However, eating a treat or indulging in a big meal because you “earned” it, is setting yourself up for disappointment when you’re expecting a fat loss.

Coming up next week: Tips on how to manage the diet vs. exercise puzzle.

(Important Note: Do not begin a new exercise routine without first checking with your physician!) 

“Just like keeping a healthy diet is important to maintaining a healthy lifestyle, eating the right foods is just as important for getting the most out of your workout.”--Marcus Samuelsson

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