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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

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 special nuggets are hitting the page today.

Turkey
If you’re planning to cook turkey and purchase a frozen bird, you’d best go buy it today. Depending on the size, it could take a week to thaw in your fridge. I typically cook a fresh bird. Surprisingly, I found fresh, organic turkeys at Costco.

Potatoes
Mashed potatoes are a favorite side dish. This year, instead of peeling the potatoes and boiling them for mashing, I’m going to bake them, then peel and mash. Baking dries them out more than boiling, allowing for maximum absorption of the butter and milk, resulting in a fluffier texture. 

If you choose to boil your potatoes for mashing, leave the skins on and boil them whole. Once tender, transfer them to a bowl of ice water for about 20 seconds, The skins will slide off, and you’re ready to mash—a simpler way to peel.

Least Liked Sides
According to a recent survey, canned cranberry sauce is the least liked Thanksgiving food that people eat “just because.” Of course, Mr. Non-Compliant loves the stuff. Apparently a third of households serve it still in the shape of the can.

Chef Jacques Pepin—whose wife loves the canned sauce—slices the jelly on a mandolin. He then lines a martini glass and cuts some of the slices in half for the center, twisting them a bit. It looks like a rose, complete with a sage leaf tucked in the side.

Chef Jacques and I prefer the real thing–cranberry sauce or relish. We agree, that there’s always one in every family who only eats the canned variety.

Green bean casserole came in second in the least liked category. Thankfully, my family prefers sautéed green beans or asparagus. We can actually taste the vegetable, and the sodium content is much lower.

Also on the list: sweet potato casserole, pumpkin pie, and turkey.  

More Tips and Tricks

  • If you really don’t care to eat something, politely pass. Why fill up on food you don’t like?
  • Enjoy your favorite foods, and stop eating before you’re stuffed. Slow down, enjoy being with your family and friends, and save room for your favorite dessert.
  • Only eat it if it’s amazing!
  • Be grateful.
  • Schedule a complimentary call with me, and keep the seasonal weight gain from making its appearance.

 Thanks for reading. Wishing you and your family a beautiful Thanksgiving!

Much love,
Carol

“Thanksgiving is an emotional holiday. People travel thousands of miles to be with people they only see once a year. And then discover once a year is way too often.” – Johnny Carson

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 holiday season?

Are you prepared to make self-care a priority?

Now is the time to decide how you’ll begin 2020. How about a fresh start that is actually a continuum of today?

Be advised: deciding to NOT think about how you’ll eat, move, and enjoy your holidays, is in itself, a decision. Heading into January with the idea that you’ll start living healthier after the parties, is not the best self-care.  

I’ve heard the same line for years. “Once the holidays are over, I’ll eat right and go to the gym.”

Every decision you make either moves your health in a positive direction or a negative direction. There is no neutral.

I’m not saying you need to avoid all the fun stuff. I, too, enjoy the parties and special treats that make their appearance for a few brief weeks. My goal is to keep my eating on track 80% of the time. The other 20%…

Use moderation and choose wisely. Save your sugary treat consumption for something really special and amazing—like grandma’s nutroll. Be aware of drinking your calories. The dinner rolls simply take up stomach space that may better be served eating a piece of homemade pumpkin pie. Stop eating before you’re full and avoid misery.

Get your sleep, drink your water, stick with your workout regimen, and decide how you’ll maneuver the party before you arrive. Eat a small nutritious snack or drink a small protein shake before you go so you’re not tempted to overeat. It’s tough to nibble and make conversation anyway. Enjoy one favorite cocktail or glass of wine, then switch to sparkling or plain water with lemon.

There will be times when you deviate from your plan. When that happens, begin again. Avoid the temptation to wait until a later date. Your life is happening now.  

If you have a pattern of falling into the holiday eating trap, I’d like to help. Send me an email. Make 2020 the year you feel really good about your body January 1. It’s a great way to ring in the New Year.

Much love,
Carol

“To eat is a necessity, but to eat intelligently is an art.” ― François de La Rochefoucauld

The Holidays are Coming, so Relax

This time of year, people tend to be wound pretty tight. The intensity gains momentum as we move into December. My suggestion: slow down, and relax.

You may think this sounds crazy, so let’s analyze the facts:

  • Stress causes LOTS of health problems and can sometimes make us cranky.
  • When we feel rushed, we tend to make mistakes, forget important details and even get hurt.
  • Sleep deprivation contributes to us being less productive in the long run, throws off our hormones, and has the potential to help us gain weight.
  • We make poor food choices when we don’t plan ahead, giving us one more thing to feel guilty about.
  • Our exercise routine is likely to get pushed aside because we think we are much too busy for self-care, when actually the exercise will help us feel better.
  • Working, shopping, decorating, entertaining are all more enjoyable when we are able to go through the process in a calm, relaxed manner.    

Whether you choose to be uptight or relaxed, time will pass just the same. Thanksgiving dinner will come and go whether you are a frazzled mess or lighthearted and calm. Everything will be ok, and it won’t be perfect.

Here are some ideas to help you RELAX your way into 2020:

  • When you feel anxious, focus on your breathing. Take some slow, deep, breaths by breathing in for a count of four, holding for four, and exhaling for eight. Try to take breaths that go into your belly. Doing this little exercise for even a minute or two will allow you to drop into the present.
  • Allow more time than you think you need for your tasks. By doing this, you won’t feel rushed and you might even enjoy the process.
  • Plan a few minutes at the end of the day for quiet time. Do some light reading, listen to your favorite music, or sit and pet your dog.  
  • When you have lots to accomplish and feel stressed, ASK for help. Are there other members of your family who can run and pick up the item you forgot at the store, or wrap the last-minute gift? This small favor may give you a chance to sit for 5 minutes and breathe.
  • Exercise when you think you don’t have time. You do have time and you will feel much better because you did.
  • Do something fun that makes you happy.

If you need help sorting it out, let me know. We’ll create a plan for you to begin the New Year feeling great!

Blessings and love,
Health Coach Carol

“Almost everything will work again if you unplug it for a few minutes…Including you.” — Anne Lamott

Pears, Pumpkins, and America’s Favorite Halloween Candy

Leave it to the health coach to check out the Halloween favorites. Interestingly, Mr. Non-Compliant is in agreement with the rest of the country.

The top Halloween candy is Reese’s Peanut Butter Cups. Second place goes to Snickers, and M&Ms are third. Any tricksters that show up at my door will be receiving Reese’s or M&Ms, if the candy doesn’t mysteriously disappear before then. Mr. NC, I’m watching you…  

I know, shame on me for not giving out apples or some other healthy snack. I’ve considered handing out bags of peanuts, but then there’s the allergy thing. When I was young, I wasn’t allowed to eat the apples because of the razor blade risk.

It’s tricky.

My advice: before you eat the treats or send out the little ones, eat a meal that includes a vegetable or two and a helping of chicken, beef, or some other protein. Lay down some good stuff first.

The more nutritious food you eat, the less sugar you’ll consume because you’re full. Moderation.

‘Tis the season of pears and pumpkins, both of which (surprise!) are ranked above Reese’s PB Cups in nutrition and health benefits. They provide fiber, essential vitamins and minerals, antioxidants, protect against certain diseases, and are weight-loss friendly.

Pears come in lots of varieties and are priced right because of their seasonal abundance. Leave them at room temperature until they ripen to your liking, then eat or refrigerate. They’ll stay good for several days under refrigeration.

 

Mixed Greens with Pears, Goat Cheese and Pecans

To your favorite variety of mixed greens, add pear slices, crumbled goat cheese and pecans. Toss with extra virgin olive oil and balsamic vinegar to taste. If you have extra time, you could toast the pecans. Dried cranberries make a sweet addition. The blend of flavors makes this taste like a fancy salad, yet I sometimes eat it for lunch. It is quick and easy to toss together.

 

Pumpkin is in everything these days: coffee, ice cream, creamer, pies, and the list goes on. Beware, along with the pumpkin is probably lots of sugar.   

Basic canned pumpkin is very versatile and offers the health benefits I mentioned above. I like to add a couple tablespoons to my protein smoothies for a fall treat. Tastes great and no added sugar.

If you’d like another pumpkin recipe, check out Gluten Free Pumpkin Pancakes. They make a great breakfast or snack.

Remember to freeze those leftover treats and enjoy them occasionally. Keep in mind that this health thing is not an all-or-none sport, and everything matters. Eat your salad.

Happy Haunting Halloween!
Health Coach Carol

“The universe is full of magical things patiently waiting for our wits to grow sharper.”– Eden Phillpots