1-219-765-8600

carol@inkwellcoaching.com

Schererville, IN

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March 26, 2020

Cauliflower is the New Kale

Cauliflower. You know it as my least favorite vegetable. I realized something was up when I came to breakfast one recent morning and there was a cauli

March 19, 2020

The Loss of Routine

First of all, I pray that you and your loved ones are safe and well. I also pray that you have whatever you need to get through today: patience, food,

March 12, 2020

The Scoop on the Sumo

In recent weeks, the Sumo orange has come into my life. If you are a fan of citrus, you’ll enjoy learning a bit about this juicy, seedless, ultra-sw

March 4, 2020

Can You Hear Me Now?

Recently, my church sponsored a health fair. Representatives from AccuQuest Hearing Centers were among the many vendors. Since I sometimes think that

February 27, 2020

Create More Time

When we think about time, it’s the one resource we will never get back. We can earn more money, buy more things, and make new friends. Time? It is f

February 20, 2020

Busting the Willpower Myth

If I only had a nickel for the number of times I’ve heard, “I don’t have any willpower.” Let that crazy belief go and let’s move on.  Eatin

February 13, 2020

In Celebration of the Birth Month

I love this time of year, because I get to celebrate my birth month. While some shy away from birthdays, let alone birth months, I embrace it. The age

February 6, 2020

Stop Trying

In the past week, I’ve heard about lots of folks trying to do lots of good things. “I’m going to try to get back to the gym tomorrow.” “I’

January 30, 2020

She Ate All the Chips

I ran into JJ (initials used to protect identity) at the gym the other morning. Upon seeing her, she confessed that she recently ate an entire bag of

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

What’s Your Intention for 2020?

Each year, I choose a word or intention that sets the stage for the days and weeks ahead.

Entering 2020, my world is full of POSSIBILITY.

Possibility came about as I reflected on the rollercoaster ride of 2019. I’m sure you’ve noticed, each year typically offers a crazy mix, with hopefully more happenings on the fun, arms-in-the-air, part of the ride.  

We’re always learning, evolving, and risking, as long as we’re thriving and truly living. With the many surprises comes possibility.

When I try something new, I see what’s possible. Playing it safe may feel more secure, however, that’s not my intention.

So, what do I see as my possibility for 2020?

  • Creating and executing opportunities that have a positive impact on my community
  •  Increasing my knowledge by reading a minimum of one book a month
  •  Practicing more Instant Pot recipes for fun—ok, all kinds of recipes—and posting them on my   website for you to enjoy
  •  Taking additional professional courses to enhance the coaching experience I provide
  •  Maintaining the “Give it a try and see what happens” attitude about life
  •  Remember that since I’m a human being, not a human doing, I’d best BE still for a time
  •  Any idea, any dream, anything, has possibility. How fun is that?

Perhaps you’d like to choose a word or intention that has significant and transformative meaning for you. If so, spend some time with it, and journal about it at least 3 times a week throughout the year.  

Here’s another possibility: If improving your health is an intention you’re committed to, I’m here to coach and support you.

With me by your side, you will:

  • Love the food you eat
  • Re-establish abundance in your thinking around food
  • Balance your blood sugar
  • Drop those lingering excess pounds
  • Be happy in your body!

My special New Year bonus: Book your NO OBLIGATION exploratory call by Saturday 1/4 and receive an extra kitchen coaching session with your program.

AND: When you schedule your call by 1/4 you’ll receive 10% off your customized 6-month coaching program!

Schedule your NO OBLIGATION call to learn more TODAY! 

This is the opportunity to shift your mindset around food, health, and fitness, for good.

May this year be full of possibility for you.

Much love,
Carol

“Start by doing what is necessary, then what is possible, and suddenly you are doing the impossible.”― St. Francis Of Assisi

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 looks like.

Where and how to begin?

Simply. If it feels monumental, you’re not alone. It’s typical to feel a bit of a let down after all the holiday hoopla.

Of course, some of you may be waiting until January 2, 2020 to drop out of hoopla. You’ll be well prepared.  

Get back to basics. If you have a gym membership, make a manageable commitment to get there. Choose one or two days a week to go and do SOMETHING. Keep that commitment. It’s a date with you to feel happier, healthier, relieve post-holiday blues, and have some fun.   

Having an accountability buddy helps. When you tell another person you’re going to do something, it’s more apt to happen.

If you don’t do the gym routine, figure out what you’ll enjoy, that gets, and keeps, you moving—dance, practice yoga, walk, do Zumba, run, bike.

Pull out your calendar now and figure out what you’ll do. If you get stuck, email me and I’ll help you. Tell me your plan. You’ll have to keep your word.  

Remember, make your plan a realistic one. Start slowly and build up to doing a little more, a little at a time. Be patient with yourself. When things don’t go the way you plan, visualize a clean slate and do the next right thing.

Wishing you a really good week. Celebrate the season of merriment, friendships, and the close of another year, by getting into a routine that serves you well.

You’re worth investing in. And you do have the time.

Cheers to making the last days of 2019 memorable.

Much love,
Carol 

“I hope that in this year to come, you make mistakes. Because if you are making mistakes, then you are making new things, trying new things, learning, living, pushing yourself, changing yourself, changing your world. You’re doing things you’ve never done before, and more importantly, you’re doing something.”– Neil Gaiman

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, and cookies to bake. What’s for dinner?

Here’s a recipe that’s simple, quick, and delicious. Makes about 6 servings in under an hour.  

Unstuffed Pepper Soup

  • 1 pound lean ground beef (organic, grass-fed, preferred)
  • 2 Tablespoons avocado oil, divided
  • Salt and freshly ground pepper
  • 1 small yellow onion, chopped
  • 1 red bell pepper, chopped
  • 1 orange bell pepper, chopped (or any color combination of bell peppers)
  • 2 cloves garlic, pressed
  • 2 (14.5 oz.) cans petite diced tomatoes (may use fire roasted)
  • 1 (15 oz.) can tomato sauce
  • 2 cups beef bone broth (or beef broth)
  • ½ tsp. dried basil
  • ¼ tsp. dried oregano
  • 1/2 cup (or so) Cabernet Sauvignon or other red wine (optional)
  • 1 cup uncooked organic white or brown rice

In a large pot, heat 1 Tbsp. avocado oil over medium heat, then add beef, salt and pepper. Brown the beef, stirring occasionally and breaking it up. Drain beef by using a slotted spoon to put it onto a plate lined with paper towel to absorb excess fat. Set aside. Remove any fat from pan.

Heat remaining 1 Tbsp. oil in pot and add onions and peppers. Sauté about 8 to 10 minutes. Add garlic and sauté about 30 seconds longer.

Add tomatoes, tomato sauce, beef bone broth, basil, oregano, wine, and cooked beef. Season with salt and pepper to taste. Bring to a light boil, then reduce heat to low, cover and simmer, stirring occasionally, about 30 minutes.

While soup simmers, cook rice according to package directions. I like to cook the rice in beef bone broth for added protein and nutrition.

When soup is done, serve in individual bowls, adding desired amount of rice to each bowl. By storing the soup and rice in separate containers, and adding rice upon serving, it doesn’t get mushy when you have leftovers.

Note: If you have leftover wine from the holidays, freeze in ice cube trays and add to soups, stews, or other recipes, for added flavor.

Merry Christmas!

Much love,
Carol

“No man is a failure who has friends.” — It’s a Wonderful Life

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, bone broth comes out far ahead in the nutritional column, and is interchangeable in most recipes.

For example, here are a few highlights when comparing one 8oz. serving of Swanson chicken bone broth vs. Swanson basic chicken broth:

  • Bone broth has 8 grams of protein 1 gram of protein in basic broth
  • Bone broth has 350mg of sodium 860mg of sodium in basic broth
  • Bone broth has 35 calories 10 calories in basic broth
  • Bone broth has <1 gram of sugar 1 gram of sugar in basic broth

Bone broth is technically stock, since it requires the addition of bones. It is made by simmering bones, herbs, and vegetables for about 16-24 hours. This long simmering process produces a higher content of vitamins and minerals.  

Basic broth is lighter, and more flavorful, as it is cooked for a much shorter amount of time. The flavor comes from the meat, vegetables, and herbs.

They can be used interchangeably, although broth is better suited when the dish depends on the flavor of the liquid. Stock, or bone broth, is a bit thicker, and makes a good base for soups, stews, gravy, and cooking grains and legumes.

To Make Chicken or Turkey Bone Broth

  • Take the leftover chicken/turkey carcass, bones, neck, etc., and put it all in your crock pot.
  • Add a couple roughly chopped carrots, celery stalks, onions, and whole garlic cloves.
  • Thyme, rosemary and/or parsley may be added if desired.
  • Cover with water to within an inch or two from the top.
  • Add 2 Tablespoons of Apple Cider Vinegar. (This helps more nutrients to seep out of the bones and you won’t taste it.)
  • Cover and cook on LOW for 18-24 hours.
  • Remove the solids with a slotted spoon, allowing any stock to drain in another bowl. (There may be quite a bit of stock that collects in the vegetables.)
  • Discard the overcooked vegetables and bones. Run the remaining broth through a small strainer or cheesecloth to remove any leftover solids.

You now have delicious healthy bone broth to sip anytime, use as a soup base, or freeze for future use. This process works for all types of bones. If you get soup bones from your butcher, I read that if you roast the bones before making bone broth, the final product has a richer flavor.  

Note: When making broth from bones, you want to try and use bones that come from well sourced, organically raised, pastured or grass-fed animals, to avoid added hormones and antibiotics, and other nasty additives.

I like to cook my rice in bone broth for added protein and nutrition. A cup of bone broth tastes great as a snack on a cold afternoon, or with lunch.

Thanksgiving day, I tossed my turkey carcass and neck into my crock pot and made the stock. I used the stock the next day in my turkey pot pie. Yes, it was truly amazing!

Consider how making small changes like this, over time, lead to increased vitality and improved overall health.

If you’d like to learn more, contact me today!

Much love,
Carol

“Bone broth delivers a slew of healthy compounds like collagen, glucosamine, chondroitin, hyaluronic acid, plus a whopping 19 amino acids — all of which have been associated with several health benefits, such as improved gut health, joint function, skin elasticity, and a stronger immune system.”—Dr. Josh Axe