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carol@inkwellcoaching.com

1020 Woodhollow Drive, Schererville, IN

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February 14, 2019

Love, Snacks, and a Recipe for You

Last Sunday, Float Sixty Northwest Indiana held a “Fit February Love Yourself Wellness Event.” In attendance were a variety of local businesses al

February 7, 2019

Birthday, Birth Month, Birth Year

Yes, friends, it is that time again. Another birthday is heading straight my way, and it’s a pretty big one. The BIG SIX-O. It is my official duty t

January 31, 2019

High Fructose Corn Syrup

The other day I was searching for ketchup without high fructose corn syrup, also known as HFCS. I bet I spent at least 10 minutes reading labels until

January 24, 2019

No Excuses

You’ve made your plan to get to the gym. It’s important for many reasons. Oh, but it’s been a long day and you remember that you need to run to

January 17, 2019

Now is Your Time

Are you waiting for the perfect time to deal with your nutrition, fitness, and health? If so, when is that time? Next week? Once you have a break in y

January 10, 2019

Perspective

The other day I headed to the gym to do a cardio step class. I’m a huge fan of classes—for the obvious social reasons. They also push me to work h

January 3, 2019

Keeping it Simple

Happy First Week of 2019! Now that the celebrations are a fond memory, I am ready to settle myself down and focus on a daily routine that brings me ev

December 30, 2018

Gluten Free Bread

Ingredients 3 1/2 cups Namaste Foods Perfect Flour Blend 1 1/2 cups milk, any kind (I like unsweetened, plain almond milk) 1 Tbsp cider vinegar 2 Tbsp

December 30, 2018

Gluten Free Pumpkin Chocolate Chip Cookes

Ingredients 1 egg 1/3 cup unsweetened, smooth almond butter 1/2 cup canned 100% pumpkin 1/2 cup organic cane sugar 2 tsp pure vanilla extract 2 1/3 cu

December 27, 2018

Tips for Your New Year’s Resolve

As we count down to the arrival of another year, most of us have the desire to start fresh with some part of our lives–or all of them. How about

Gluten Free Pumpkin Bread

When you are looking for a special pumpkin treat on the healthier side, this is perfect!

  • 3/4 cup canned pumpkin puree
  • 1/2 cup coconut flour
  • 1/2 cup melted coconut oil
  • 6 eggs
  • 2 tsp vanilla extract
  • 1/4 cup honey
  • 1 tsp cinnamon
  • 1 tsp nutmeg
  • 1 tsp allspice
  • 1/2 tsp baking powder
  • 1/2 cup chopped walnuts (optional)
  • 1/2 cup chocolate chips (optional)

Preheat oven to 400 degrees F.  Combine coconut flour, spices and baking powder.  In a separate bowl, combine all remaining ingredients except nuts and chocolate chips until well blended.  Add the flour mixture to the pumpkin mixture and blend well.  If you wish,  fold in the nuts and/or chocolate chips until evenly blended.  Grease a loaf pan with coconut or olive oil and add the batter.  Bake for 40-45 minutes or until a toothpick inserted in the center comes out clean.  Allow to cool and remove from pan.

 

Why We Need to Retreat

Retreat:  a period of withdrawal from worldly activities for prayer and meditation;  withdrawal into privacy or seclusion, a place for this. (Oxford American Dictionary)

One of my earliest memories of taking retreat is from my college days, as a Delta Gamma pledge going on “walk-out.”  My pledge class left campus one Friday afternoon to go somewhere secret and spend the weekend together.  Our pledge trainer came with, along with a couple other active members we deemed worthy.  We had a blast.  Of course, we had some fraternity education that was supposed to prepare us to become full-fledged members, but what I remember most was the camaraderie and unity we felt as we cocooned from the world.  Oh, and lots of great food!

In the days since then, I have been on an engaged couples retreat, Cursillo retreats, girlfriend getaway retreats, spa weekend retreat, one-day spiritual retreats, and business women retreats.  My most recent retreat was with about twenty business women at a camp located near the snowy Dunes of Michigan.  What a special gift to spend the bulk of an entire winter weekend learning from some of the best leaders and spirited entrepreneurs in Northwest Indiana.

As is typical of retreats, new friendships were cultivated that would have otherwise never had an opportunity to begin.  The practicality of spending the time necessary to really get to know these women just would not happen in the course of “business as usual.”  When we briefly break away from family, work, grocery shopping, laundry, etc, our minds settle into a different realm that is more open to change, friendship, and clarity.  We learn that we are not alone in having bigger-than-life dreams and the courage necessary to bring them to fruition.  Although each of us is on a unique journey, we all encounter a few lions, tigers and bears along the way.

In closing, if you have never gone on retreat, make a plan to go away.  If you have gone on retreat, make a plan to go away.  Why?  In between the moonlit hikes, snowball fights, laughter and tears, you will experience a renewal of Spirit that can only come from withdrawal from the world.  Oh, and lots of great food! 

“In order to understand the world, one has to get away from it on occasion.”  Albert Camus

Avoiding Holiday Eater’s Remorse

One week before the beloved holiday of Thanksgiving, and the official kick-off of a one month food fest.  How do we get through it without adding an additional ten pounds of holiday around the waist?  

Make the decision today to simply raise your level of awareness about what you decide to eat.  Be conscious.  What typically happens is that we just go along for the holiday joy ride and choose to think about facing the music of health and fitness come January.  (Just so you know, I will be here to support you and will not utter any words such as “I told you so.” Promise.)

Sugar is one of the biggest bad boys this time of year.  Between all those delicious sugar cookies, the stress of buying the right gifts, lack of sleep, cleaning the house, change in schedules, and more, our immune systems take a beating.  We get a cold at the most inopportune time. 

Plan to enjoy some of those cookies, but be conscious of that choice.  Fill your days with lean protein, fruits, and vegetables.  When you have a fun event, enjoy a moderate amount of those special holiday foods you love, and really savor those moments.

Sticking with your exercise routine is also a great plan.  This will alleviate some stress and help offset the extra indulgences.  If you don’t have a routine, now would be a great time to begin.  (As long as you have clearance from your physician to exercise.) 

We are all in this together.  Let us support and encourage one another to take care.

“Dear friend, I pray that you may enjoy good health and that all may go well with you, even as your soul is getting along well.”  3John 2 NIV

The Art of Slowing Down

“Sometimes you have to go slow in order to go fast.”

How many times have we heard this phrase?  This thinking has been cited by many; however my quote today is from Chris Brady in his book A Month of ITALY Rediscovering the Art of Vacation.  This is a great read about family, Italy, food, travel, and the art of slowing down.  So much of our life is spent going as fast as we can to get to the next event, job, task or soccer game, that we lose sight of today.

Yes, we all have commitments and schedules and responsibilities.  These have a tendency to rule our lives.  The challenge lies in breaking the cycle of crazy to enjoy the moment.  I have watched loved ones get so caught up in the stress of day-to-day life that it caused illness.  The best antidote?  Slow down; take a vacation; RELAX. 

If you are at the breaking point, schedule some time away somewhere.  There are so many great getaways not far from home, no matter where you call home.  Make a plan and go.  It doesn’t need to be Italy and it doesn’t need to be for a month.  Although, that would be delightful!

Even as you go through the day, schedule some time to sit outside and bask in the warmth of the summer sun, take a walk, or sit on your front porch.  Look around and simply enjoy being.  Slow down, and see what a difference in makes in the grand scheme of your day, of your life.  Have you ever heard anyone at the end of their earthly existence wishing they had worked more? 

“We do not know the true value of our moments until they have undergone the test of memory.”  Georges Duhamel