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carol@inkwellcoaching.com

Schererville, IN

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January 23, 2020

Keep it Simple

It’s that magical time of year. According to Runner’s World, most resolutions concerning health and fitness were over and done last Sunday, Januar

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

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

5 Steps to Improve Memory and Brain Health

Over the past couple of weeks, I tuned in to the 12-day video series, Alzheimer’s – The Science of Prevention. I find this information fascinating and very important for many reasons:

  • I watched my mother’s health decline from this disease for over a decade
  • There is currently no cure that comes in the form of pharmaceuticals
  • Seeking health through food and lifestyle choices is my passion
  • If I can avoid putting my loved ones through this pain, I will

Much of what I learned from the series, I’ve heard from other experts in the field before. Here’s the really good news: there is HOPE, no matter what your genetics may, or may not, indicate. Having the genes for Alzheimer’s, or not, does not determine whether or not you get the disease.  

It is never too early or too late, to take charge of your brain’s health. We can improve brain function at any age with lifestyle changes.

Dr. David Perlmutter, author of Grain Brain, and host of this series, explains that we can experience improved cognitive function by making changes today. Knowledge is power.

While Alzheimer’s prevention is multi-faceted, here are 5 steps you can take to make sure you’re on the right track for a healthy brain.

  1. Practice eating a brain smart diet that is low in sugar and refined carbohydrates. I know, this is a real challenge for most people, especially with Halloween candy in every aisle of the grocery, and Christmas cookies on the horizon. PRACTICE cutting back, or totally cut out, whichever is easier. Replace those sweets with fresh fruit. Eat one AMAZING cookie instead of 3. At least be conscious of what you’re eating and begin to notice your intake of non-vegetable carbohydrates—bread, pasta, treats, sodas, and the like.
  2. Get some exercise. Moving our bodies gets blood and oxygen and nutrients to our brains. This is important. If you are on an exercise regimen that hits at least 150 minutes a week, stick with it. If not, begin walking a little each day. Increase, as you’re able. The key in habitual exercise is doing something fun that makes you happy. Get creative and figure out what works best.
  3. Find a way to de-stress daily, even for 5 minutes. Exercise counts, so that could be a 2 for 1. Sweet! Try a meditation practice. There are lots of guided meditations online that are free. (I like the CALM app.) Read, pray, do yoga, listen to your favorite music, spend time with friends. Do what helps you feel less frazzled.
  4. Get quality, restorative, sleep. Sleep is Nature’s brain tonic. You can’t lose weight when you’re sleep deprived, since certain hormones get out of whack. Poor decisions are made. It messes up your immune system. And lots more. The goal is 7 to 9 hours of quality sleep every night. It’s like a shampoo for your brain. Sleep is sacred.   
  5. Challenge your brain. Learning at every age is critical: a foreign language (apps like Duolingo are helpful for this), a musical instrument, a new hobby such as painting or sewing, play chess.

There are lots of things you can do TODAY to improve the health of your brain. Choose ONE and practice until it’s a habit. Then choose something else. Do not feel overwhelmed and do nothing.

This is not all or none. Every little bit counts!

To Brain Health,
Carol

P.S. This entire series will replay all weekend long from 12:00 noon Friday, October 25th – October 27th at 11:59 PM! I’ll put the link on my Inkwell Healthy Lifestyles Facebook page on Friday morning, so you can learn for yourself how we can control the health of our brains!

“If we could put exercise benefits in a pill form, it’d be the most powerful pill that we have in existence. Walking shoes are more, or as effective, as a pill for Alzheimer’s.” –Alzheimer’s – The Science of Prevention.

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 year, or…

I received an email after posting last week’s blog that sends a very clear message. That being the case, today’s guest blog is written by Mike, with permission.

Carol,

Good morning, Sunshine. Boy, you seem to know what to say and when to say it. I recently got out of the hospital after having an angioplasty on three of my arteries. One was 90%, the others were 80% and 60 % blocked (tell Mr. Non-Compliant that one). Anyway, I thank the Lord that I am here today. I had NO symptoms at all. They found it with a heart scan.

I’m thankful that our paths crossed. You have been an inspiration to me many times. Now I am on a strict diet of NO pork, red meat, no dairy and very limited carbs. I can have all the turkey breast, chicken and veggies I want– actually it’s not too bad. Also, I will be starting an exercise program after my cardiologist gives me the ok. 

When you are laying in bed in the ICU at 4am, you have a lot of time to reflect and finally realize: your mistakes in life; to turn toward the Lord for strength in getting through your trials; to quit relying solely on self; to realize you have had a support group this whole time that truly cares for you. 

If it’s possible for me to convey one message to people from this experience, it would be to love your family and friends with all your heart, put them before work or money, and make the changes in your habits that your body is telling you to make while you can.  

I was very blessed that this turned out the way it did. I was a walking dead man and did not know it.

I very much look forward to attending another of your classes. Tell Mr. NC hello and to get it together.

Mike 

Thanks, Mike, for sharing your story.

Blessings and love,
Carol

Love your family and friends with all your heart, put them before work or money, and make the changes in your habits that your body is telling you to make while you can.”–Mike

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 yours?)

She was extremely angry with herself for getting stuck OUT of her normal exercise routine—for two months.

As I followed this post along, others kept jumping in with similar feelings. Angry, mad, hating oneself–you get the idea. Falling out of a routine that helps us feel good mentally, physically, and emotionally, is the pits. It’s REALLY hard to get back in the groove.  

My word of the day: GRACE. Give yourself grace for being human. Give yourself grace for messing up. Give yourself grace because someone else could use some too.

We are SO good at beating ourselves up for messing up. I do believe we are better at forgiving others than we are at forgiving ourselves.

If you can relate, understand that we are all in this camp at one time or another. We are on a great roll (not the kind you eat) with eating nutritional food, moving, getting plenty of sleep, and then—BAM! Real life hits and we lose it.

In times such as these, give yourself the grace to do the next right thing. Maybe that means lacing up your favorite snappy sneakers and walking around the block for 5 minutes.

Or maybe you make a tossed salad for lunch and add one other vegetable into the mix. 

Or maybe you eat one cookie instead of 10.

The alternative: keep mentally beating yourself up.

You choose. You decide how you’d like to live your life today. Yes, you may mess up again tomorrow, or you may add another 5 minutes to your walk.

Do the next right thing. Trust me on this. You’ll feel happier, snappier, and more alive. And while you’re at it, encourage your friends to do the same. Sharing grace makes the world a happier place.

Stuck and can’t decide the next right thing? I’ll help you sort it out. Send me an email, as that is the next right thing.

Much love,
Carol

“Laughter is the key that grace has arrived.”– Anne Lamott (one of my favorite authors who admits to messing up sometimes)