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carol@inkwellcoaching.com

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April 25, 2024

Is Too Much Protein Dangerous?

Twenty-five years ago, there was plenty of skepticism about protein. After all, bodybuilders ate lots of it—and they experimented with all kinds of

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Food, Health
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

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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

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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

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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

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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,

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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

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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

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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

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Family, Food, Health

Diets vs. Intuitive Eating

October 14, 2021
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Food, Health

Diet: a regimen of eating and drinking sparingly so as to reduce one’s weight; to eat sparingly or according to prescribed rules. (Merriam-Webster)

Intuitive Eating: rejects diet culture, a set of beliefs that values thinness, appearance, and shape above health and well-being.

This past weekend I attended an introductory workshop on Intuitive Eating. While I was familiar with some of the Intuitive Eating principles prior to this, I learned some details that I thought you’d find interesting.

For those of you who have discovered a diet that is working well for you, congratulations! 95% of diets fail over the long term and often promote weight gain, so you are a rare success story.   

There are 10 principles of Intuitive Eating that are to be done in order. Master principle #1, then move on and master principle #2, and so on.

The #1 principle: Reject the Diet Mentality

This principle alone could take some time, patience, and a good dose of self-compassion to master.

If you’ve ever failed at a diet, it’s not your fault. You were set up to fail from Day One. Odds are good that dieting has interfered with your life to some degree.

This is a big principle, which is why it’s the first one.

Principle #2: Honor Your Hunger

How does your body KNOW when you’re hungry? What happens within the boundaries of a typical diet if you get hungry when you’re not supposed to?

Principle #3: Make Peace with Food

Do you experience guilt when you enjoy an amazing piece of cake, or suppress a craving for ice cream until you end up eating an entire carton? The only restrictions with IE are those due to food allergies or other medical reasons.

Principle #4: Challenge the Food Police

Eliminate the terms “good” and “bad” foods, and “cheat meals.” Were you told to “clean your plate” as a child? I was. These words are probably still “policing” us today.     

Principle #5: Discover the Satisfaction Factor

How often do you eat on the run, over the sink, or while watching television? When you do, you rob yourself of the pleasure and satisfaction found in the eating experience.

I’ll tell you about the last 5 principles next week and offer a blend of eating alternatives. In the meantime, if you’d like to learn more about Intuitive Eating, check out Intuitive Eating: A Revolutionary Anti-Diet Approach, by Evelyn Tribole and Elyse Resch.

Consider what this anti-diet way of eating could mean for you. Could you be open to new ideas and what is possible?

If you’d like to take a deeper dive into any of these principles, shoot me an email.

Sending you love,
Health Coach Carol

P.S. I was informed that October 13, was National M&M’s Day and shared the news with Mr. Non-Compliant. I know there are some of you who are always looking out for him. Perhaps he practices Intuitive Eating.

“If you don’t love it, don’t eat it, and if you love it, savor it.” —Evelyn Tribole

This Weather is Making Me Tired

October 7, 2021
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Food, Health, Hope

Some of us haven’t seen the sun in…well, days. There’s been so much rain that I’ve been looking around town to see if anyone is building an ark.

 Temperatures may swing from eighty degrees during the day to the fifties (or lower) at night. Do I run the air-conditioner or turn on the heat?

My favorite is open windows and fresh air. 

Then there’s the all-important question of WHAT TO WEAR? First it’s cold, then it’s hot, then…?

AGHHH!

Another uncontrollable stress (like you need one more stressor)—the change in season. Summer to fall seems to be the toughest on a body.

Unless, of course, you live in a part of the country that’s more temperate. Lucky you.

Oh, AND I read an article about video conferencing calls (like Zoom) being HUGE energy zappers, especially if you keep your camera on and are a woman or a new employee. (Keep reading. I’ll share the WHY of this later.)

All this creates the perfect environment for complacency, mindless eating, and the desire for a few too many comfort foods and/or drinks.

What to do?

Well, I’ve considered binge-watching funny movies and napping, which could be therapeutic for one rainy day. Any more than that could lead to hibernation. Not good.

More ideas to help beat the drab weather blues:

  • Stick with your exercise routine. Moving will help you feel more energetic and give you a mental boost. If you don’t have a routine, now is a good time to start something that you’ve only been thinking about.
  • Pay attention to what you’re eating and drinking. Sugar and caffeine may give you a temporary boost, and then you’ll crash. Noticing what and how much you’re consuming may explain some of your fatigue and moodiness, if that’s an issue.
  • Take a vacation if possible, or at least a one-day getaway to someplace interesting.
  • Do something nice for someone. You’ll both feel happy.
  • Eat an extra serving of vegetables.
  • Make sure you’re getting restful sleep. 7-8 hours is ideal.
  • Listen to your favorite music.
  • Make a pot of soup.
  • Take a mental health day, binge watch movies, and nap.
  • If you’re on Zoom or some other video conferencing platform much of your day, see if you can turn off your camera, at least some of the time. Being in front of a camera gives a heightened sense of being watched and is more draining than meeting in person or having a phone call. Women feel the pressure of having a positive camera appearance more than men, and new employees are more concerned with making a good impression than veterans.

If none of these suggestions work for you, be patient. Eventually the sun will shine, and we’ll be well into snappy sweater weather.

Peace and pumpkins,
Health Coach Carol

“Wherever you go, no matter what the weather, always bring your own sunshine.”—Anthony J D’Angelo 

Knocking Excuses Down for the Loss

September 30, 2021
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Food, Fun, Health

If you’ve been reading my blog for the past year, you probably recall the weekly countdown to the birth of baby Angelos. We followed his size in the womb relative to the size of various kinds of produce until his birth, March 30, 2021.

Yes, that was 6 months ago today. He’s way cuter than any pumpkin in the pumpkin patch and weighs as much as some of them! 

His parents have adapted quite well to the changes brought about by his birth. Mom is in the process of getting her pre-Angelos body back and is very excited about her new BlendJet.

Seriously. Who is busier than a new mom when it comes to getting in shape?

No sleep, no “me” time, no routine, no more fitting into your wardrobe. The list goes on.

At any rate, she told me this week about the BlendJet: the original portable blender.

It’s portable, powerful, USB-rechargeable, and self-cleaning. This cordless, water-resistant, quiet, BPA-free blender is perfect for mixing smoothies, protein shakes, baby food, dressings, and more.

How do I know? She was so excited about this gadget, I had to get one too.

It is pretty cool—and fun. Lots of colors to choose from.

It’s perfect because you can toss in all your ingredients and be on your way. Just push the button and it will blend while you’re sitting at a stoplight. Drink at your leisure.

Our new mom has found this to be life changing. “No more excuses,” she told me. “It’s so easy, and fun.”

Whether she’s mixing a protein shake for breakfast or pureeing a meal for Angelos, this has simplified her life tremendously.

Getting fit can be fun.

I think it should be called FunJet, which is actually an airline and vacation brand. While this is a huge stretch of the imagination, it is easier to operate and clean than a big blender with lots of parts. 

Menu planning, daily walks, and consistent meals. She’s knocked down all excuses and is now fitting into her wardrobe again.

“No excuses” weight loss for the win. Cheers and applause.

If you’d like to check out the BlendJet for yourself, click the link that I posted on my Inkwell Healthy Lifestyles FB page.

While large heavy-duty blenders have their role in the kitchen, I think the BlendJet could make a welcome Christmas gift for folks on the go who claim that they have no time to eat healthy.

Peace and Pumpkins,
Health Coach Carol

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

Have Fun While Staying the Course

September 23, 2021
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Food, Fun, Health, Hope

Yes, it truly is possible to do both. Many believe it’s an EITHER, OR situation.

This past week I received the following text:

“Down 1 pound 🙂 And I went out to eat with people a total of five days in a row. That was crazy. But I ate as healthy as I could, and I increased my steps.”

Win. Win.

Applause all around.

How does that happen? Here’s how. 

This person:

  1. Has an inspired reason for getting fit. When challenges show up, she calls forth the emotion of WHY it matters.
  2. Looks at the online menu before heading to the restaurant and decides exactly what she’ll order. Since the decision has already been made, there’s no falling for a meal that will bring about regrets at some future time.
  3. Takes into account other foods eaten throughout the day in order to balance out her nutritional needs.
  4. Has seen good results with increased movement to go along with her food choices.
  5. Enjoys her friends and the spontaneity of living life in the moment. While we tend to think there will be “another opportunity,” there are no guarantees.
  6. Understands that slow and steady wins the race. Patience pays off when dropping pounds by way of making habit changes that are sustainable for years to come.
  7. Finds it easy to follow the guidelines she has set for herself that are resulting in better health and fitness.
  8. Doesn’t mindlessly snack in the evenings out of boredom or habit. If she’s truly hungry, a small smart snack is the choice rather than a non-nutritional option.
  9. Knows that the scale is only one way to measure improved fitness. Her energy is good, and she is She is aware of the foods that make her feel less than her best and avoids them.
  10. Is in service to others as well as herself.

Many times, we tell ourselves that we can’t possibly enjoy going out with friends or celebrating happy occasions and still stick to our plan. 

That’s simply not the case.

You can. You decide. You’re worth it.

If you’re looking to improve some facet of your life, I encourage you to spend a few moments to figure out one thing you can do today to make the shift.

Then do that thing. Do it again tomorrow, and the next day, and the next. See what happens.

I love good news and I love a good challenge. Feel free to email me your win win and your challenges. I will celebrate you.

Much love,
Carol

“Without hope, I wouldn’t even try. Hope lifts me to consider new possibilities so I can stay the course of my desire, no matter what.”—Sharon Weil

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