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carol@inkwellcoaching.com

Schererville, IN

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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

November 7, 2019

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. Y

October 31, 2019

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

October 24, 2019

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 fascina

October 17, 2019

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 y

October 10, 2019

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 you

January’s Healthy Lifestyle Habit

Closeup of message stones on white background.

Welcome to a NEW YEAR, and the possibility of a NEW YOU. The thing that is fun about the beginning of something is the hope that it can be better—that WE can be better.   The other side of that thinking is that MOST people are resistant to change. We get comfortable doing things the way we have always done them and the thought of mixing it up, even if it gives us a better result, can be SCARY.

Here is my proposition for the “Healthier You” that you may be searching for. I am going to offer you an idea of ONE new habit each month from now until December 2016. (That sounds like a long time from now, but don’t blink…)

So, let’s say you start with January’s habit today. Are you going to see some amazingly crazy change in your health and weight in the next week? NO! Over the course of the next 12 months, if you develop even a few of the habits I introduce, will you see a change in your health and your weight. YES!

What I am offering is “the slight edge” principle.  (The Slight Edge by Jeff Olson is a MUST READ!)  It’s not the monumental things we do that radically change our lives, but the little things we choose to do—or NOT do—day in and day out. In every aspect of life, we are either going in a positive or negative direction based on our choices that day. We never stay stagnant.

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This month’s habit is to drink your water. Sounds easy, right? Maybe not so much. The easiest formula I have learned is to take your weight and divide it in half. You need that many ounces of water in a day to stay hydrated. This does not take into account what happens when you exercise for an hour, are in the sun, or if you drink lots of caffeine (each cup of a caffeinated beverage means you need two additional glasses of water to stay hydrated).

Room temperature water is easiest on the body, but do whatever works. Yes, herbal teas count, and any liquid that does not have caffeine or sugar or fake sugar. (Caffeine is a diuretic, is addictive and is not a healthy additive for some. Sugar has no redeeming benefits, except that it tastes good. It is as addictive as heroin. Fake sugars are chemicals that wreak havoc with us on lots of levels. All of these are topics for future Blogs!) Add a slice of lemon, lime, orange or float a strawberry. Put up post-it notes to remind you. Drink it in your favorite glass or mug or container that measures how much you have. Always take water in the car. This is the month you make water a priority in your life and figure out what you need to do to stay hydrated. You will feel better. Sometimes when you think you are hungry, you are really thirsty. Try water first. A great tip is to drink 8 to 16 ounces when you first wake up. It’s like extra credit before you even get your day going.

Oh, and be sure to LIKE my Inkwell Healthy Lifestyles Facebook page for reminders and other healthy tips to stay on the positive side of living well.

“With true friends . . . even water drunk together is sweet enough.” Chinese Proverb

‘Tis the Season for the Crock-Pot (falalalala,lalalala)

So much to do, so little time. As daylight hours diminish and our “To Do” lists expand, the idea of cooking dinner may seem a bit daunting. With a bit of planning, the good old crock-pot can save the day. Some of you may now refer to this appliance as a slow cooker. It works in the same manner, but term usage could possibly indicate your age bracket. Speak carefully…

I recall getting my very first Rival crock-pot as a wedding gift. Since that was back in the early 80’s, the common crock did not come out of the base. Clean up was tough, since it is not a good idea to get the electrical cord in the dishwater. Thank goodness for technology, since I now have a larger model that: 1) holds more food and 2) has a removable crock for easy cleaning. Yes, I am truly spoiled.

This is the time of year when I tend to use this appliance more frequently. What could be more welcoming than coming home on a cold day to some hot soup that smells and tastes great? Ok, maybe a happy greeting from the family dog.

Here are a couple of ideas to try. If possible, make extra so you have dinner for another day and/or some lunches. If you are cooking for one, freeze in individual serving sizes and you will save yourself some work in the days and weeks ahead.     chicken-1001751_640Chicken:
*Take a 3-4 pound roasting chicken, remove any inside parts; rinse and pat dry.
*Sprinkle with salt, pepper and your favorite flavors such as garlic powder, paprika (adds color), poultry seasoning; or rosemary and thyme.
*Place in the crock-pot or slow cooker. Cover and cook on Low for 8 hours (or High for 4 hours).

I have done this without adding any liquid and it comes out fine; or you could add ½ cup of water or chicken broth, especially if you are planning to cook the chicken on High. (so it doesn’t stick to the pot)

For a more complete meal, put the following vegetables on the bottom of the pot and then add the chicken with seasonings:
*3 carrots, sliced
*2 onions, sliced
*2-3 potatoes or sweet potatoes, peeled and sliced
Add ½ cup of water or chicken broth. Cover and cook on Low for 8 hours (or High for 4 hours).
The vegetables should be tender and the chicken should easily fall off the bone.

Check out my Recipe page for another crock-pot meal!

“If more of us valued food and cheer and song above hoarded gold, it would be a merrier world.” -J.R.R. Tolkien

P.S. Don’t make another New Year’s resolution that will go by the wayside after a month or two.  If you are looking for a system to help you stay healthier, lose weight and have more energy as we move into the new year, contact me today!

Beef Vegetable Soup (Crock-Pot)

You will need:             frog-929341_640
32 oz. organic beef broth/stock
2 small onions, chopped
3 stalks of celery, chopped
3 carrots, sliced
2 potatoes, peeled and diced
1 sweet potato, peeled and diced
1-14½ oz. can diced tomatoes with juice
½ tsp. pepper
1 tsp. salt (optional)
2 cups frozen green beans
12 oz. package frozen soup mix vegetables
1/4 cup quinoa
1 pound ground beef, browned and drained

At the end of cooking time:
¼ cup butter, melted
¼ cup flour (use brown rice flour or gluten-free flour blend if you avoid gluten)  

Directions:
Put all ingredients in the crock-pot, except the butter and flour. Cover and cook on Low for 8 to 10 hours (High for 4 to 5 hours).

One hour before serving, make a roux by melting the ¼ cup butter in a small saucepan, then stirring in the ¼ cup flour, until smooth. Add this mixture to the soup and stir. Cook the soup on High until it thickens a bit.

For variety you could:
*Substitute ground turkey or ground chicken for the beef (and use chicken broth in place of beef. I have never done this, but why not?) Or, finely diced chuck roast, browned.
*Add different vegetables

Hints:
*I usually double this recipe so I have plenty of leftovers
*Brown your ground beef (or ground turkey or chicken) ahead of time and freeze so you can put this together quickly on another day.
*No time to chop vegetables? No problem. Use a couple bags of frozen soup mix or other vegetables you like. It will be tastier than any soup that comes out of a can or box.

Choose Now

An announcement was made at my gym the other day that as of January 1, 2016 thru the end of March, no one would be allowed to come late to class. The reason for this is that the classes are quite crowded for those three months and it is not safe to have people walking around lots of moving bodies. That makes sense to me. Then I wondered about the other nine months of the year. Where do those people go?

AHA moment! The New Year’s resolutions wear off and people go back to their all-too-familiar habit of being too busy to go to the gym. I will give some folks the benefit of the doubt that the weather gets nicer come April so they are more apt to walk, run or bike outdoors. What are your thoughts? Has this ever been you?

In my pharmacy practice, I was often asked to recommend a diet aid. Naturally, I began asking questions about that person’s lifestyle and usually came to the conclusion that the best diet aid was none at all. Long-lasting results come from changing habits and lifestyle. Practice, practice, practice leads to a healthier you.

I challenge you to begin now to make subtle changes that you can sustain through December into 2016. Now is the time to think differently about your health and wellness. Why spend another month being upset about the way you are taking care (or not) of yourself?

What ONE thing can you do differently to feel better today? Drink more water? Let go of the sweets? Honor your workout schedule?

I will be giving some tips on my “Inkwell Healthy Lifestyles” Facebook page. Please “Like” it so you don’t miss out on an idea that could change the way you feel and look, come January 1. Oh, and don’t be late for class.

“If you truly want to change your life, you must first be willing to change your mind.” Donald Altman

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P.S. If you’re tired of the holiday weight gain and dread November thru December year after year, let’s hop on the phone and I’ll share some ideas with you so you can thoroughly enjoy the abundance without it showing up on the scale.  Contact me today!  Now is your time!

I can’t wait to speak with you and take you from dreading this festive time of year to truly cherishing and appreciating it again.