1-219-765-8600

carol@inkwellcoaching.com

Crown Point, IN

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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

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

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,

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

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

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

February 14, 2024

My Best Workout Tip for Top Results

Ever wonder how to get the most out of your run or walk or strength training workouts? It’s the same way you can feel the most productive about your

February 8, 2024

Celebrating the Birth Month Without FOGO

This year’s birth month is a rare one because I get to celebrate for 29 days. Those of you who get 30, or if you’re REALLY lucky, 31 days, may not

February 1, 2024

How to Stick with Exercise

Work is really busy. Or your kid is going through a “phase.” Or it’s chocolate season. Any number of obstacles, distractions, and competing dema

January 24, 2024

Find the Right Foods for You

You know what it’s like to create a pump-up playlist, right? You compile a list of songs that—when they come on—make you say: “Yes, I feel lik

Stovetop Green Beans and Mushrooms

(The following recipe was written for and published in a 2022 Holiday Guide in The Northwest Indiana Times.)

Ingredients

  • 2 tablespoons extra virgin olive oil
  • 1 small, sweet onion, thinly sliced
  • 8 ounces baby bella, cremini, or button mushrooms, thinly sliced   
  • 1/4 teaspoon salt
  • 1 1/4 pounds green beans, stem ends trimmed
  • 1/4 cup chicken, turkey, or vegetable broth

Directions

Heat the oil in a large skillet over medium heat, swirling it around to coat the pan. Add the onion, mushrooms, and salt. Sauté until all the liquid has evaporated from the mushrooms and they are beginning to brown, about 10 minutes. Add the green beans to the pan and stir to evenly distribute the onions and mushrooms. Pour the broth over the vegetables and cover the pan. Let cook, covered, until almost tender, about 10 minutes. Turn off the heat and let stand, still covered, for another 5 minutes. Serve the green beans in a serving dish or shallow bowl, pouring the mushrooms and onions over the top. Serves 6.

Turning Down the Dial on Stress

Stress management often involves trying to eliminate stressors.

John McEnroe, the famous tennis player, often smashed his racket when a match wasn’t going his way.

Somebody should have told Mr. McEnroe that it wasn’t the tennis racket that was the actual stressor.

A healthy lifestyle coach would argue that sometimes, enhancing your recovery is just as vital as reducing stress. 

Recovery involves regaining and restoring what’s been lost, leading you back to a state of well-being, health and performance. This sounds ideal, but the challenge arises when you feel too swamped to add even beneficial activities to your routine.

Like during the month of December, perhaps?

If you’re feeling as though your calendar blew up when you took your last bite of turkey, I’m right there with you.

This is where the “dial method” becomes useful.

Instead of an on-off switch approach to stress management, think of it as a dial. Imagine a continuum of stress recovery, ranging from a few minutes of restorative activities to dedicating substantial time to relaxation and self-care.

Picture a dial with levels 1 through 10, where Level 1 might be spending five minutes with your pet, Level 6 might be 15 minutes in Nature daily and Level 10 could involve creating a lifestyle centered around relaxation and mindfulness.

This method, recommended by health coaches, emphasizes gradual improvements in your recovery and stress management practices.

To apply this concept, first assess your baseline. Are you starting at a low level, perhaps a 1 or 2, in your recovery practices? Acknowledge this without judgment—it’s simply your starting point.

What does just a little bit better look like?

You might try:

  • Incorporating five minutes of journaling into your nightly routine.
  • Committing to a 10-minute morning walk three times a week for sunlight and fresh air.
  • Practicing one minute of deep breathing daily.

By gradually dialing up your recovery activities, you can more effectively manage stress.

This approach acknowledges that while removing stressors is important, building resilience through recovery is equally vital.

As you embark on this journey towards managing stress better, remember that “Level 10” is more of an ideal than a realistic goal for many. That, however, is exactly the point.

The beauty of this approach lies in the numerous levels in between, offering a range of options that you can tailor to suit your needs.

These levels are not set in stone but are flexible guidelines to inspire your personal wellness journey.

For those who find themselves particularly overwhelmed, it’s worth noting that sometimes the most opportune moment to start a new stress management practice is precisely when your schedule seems too full.

It might sound counterintuitive, but integrating small, manageable practices into your busiest days can set a foundation that feels effortless to maintain, or even enhance, when life eventually slows down. 

And, if life continues at a relentless pace, adopting these practices sooner rather than later ensures you’re not postponing essential self-care while waiting for a mythical “perfect time.”

The goal is to start where you are, with what you have, and gradually build a more resilient, peaceful lifestyle, one step at a time.

 And if you feel stuck on the low end of your recovery dial, email me and we’ll create a stress management practice tailored to your needs.

Calm and Christmas Cookies,
Health Coach Carol

“As we struggle with shopping lists and invitations, compounded by December’s bad weather, it is good to be reminded that there are people in our lives who are worth this aggravation, and people to whom we are worth the same.”—Donald Westlake

Making Your Holidays Healthier and Happier

The holiday season, spanning from Thanksgiving to New Year’s, is often synonymous with joy and celebration…stress, anxiety and perhaps a bit of weight gain. Balancing holiday indulgence with healthy habits is key to enjoying this festive time without compromising your well-being. Here are some tips from your favorite health coach to help you navigate the coming weeks. Try incorporating a couple of them (or more, if it feels manageable) into your holiday routine for a healthier and happier transition into 2024. 

Mindful Celebrations
The cornerstone of a healthy holiday is mindful eating. The array of tempting dishes and desserts can often lead to overindulgence. Practicing mindfulness involves savoring each bite and being aware of your body’s signals of fullness. Instead of grazing mindlessly, choose your favorite dishes and enjoy them in moderation. This also applies to alcoholic beverages and sugary drinks.

Portion Control: Your Secret Weapon
A practical tip for managing portions is to use smaller plates during holiday feasts. This naturally limits the amount of food you can take, helping to control calorie intake without feeling deprived.

Hydration: More Than Just Water
Staying hydrated is crucial, but it’s not just about water. Herbal teas can be a great way to keep warm and hydrated without adding calories. They can also be a soothing way to manage holiday stress.

Physical Activity: Every Bit Counts
Incorporating physical activity into your holiday routine can be a game-changer. It doesn’t have to be a rigorous gym session. According to healthy lifestyle coaches, a family walk, dance-off with kids or yoga session are all beneficial. These activities burn calories and help reduce stress.

Consistent Meals: Your Daily Anchor
Maintaining regular mealtimes can prevent overeating during big holiday dinners. Skipping meals often leads to overeating later. Regular, balanced meals can stabilize your metabolism and energy levels.

Healthy Recipe Tweaks
Get creative with holiday cooking by making healthy substitutions in traditional recipes. Use whole grains, reduce sugar or try plant-based alternatives. These small changes as advised in nutrition coaching programs can make a big difference in the nutritional value of your meals without sacrificing taste.

Sleep: Don’t Compromise
Never underestimate the power of a good night’s sleep, especially during the hustle and bustle of the holidays. Adequate sleep is vital for maintaining healthy metabolism and mood.

Stress Management: Essential for Well-being
The holiday season can be overwhelming. Incorporate stress-reducing practices like meditation, deep breathing or simply taking a quiet moment for yourself. Remember, it’s okay to say no to social obligations that feel too demanding. 

Planning: Your Strategy for Success
A little planning goes a long way. Plan your meals, shopping, decorating, exercise and even your relaxation time. This approach helps in avoiding last-minute stress and impulsive eating.

Fostering Connections
Focus on the essence of the holiday season – connections and gratitude. Spending quality time with loved ones or engaging in community service can enrich your holiday experience, shifting the focus from food to meaningful interactions.

Much love,
Health Coach Carol

“A year from now you may wish you had started today.” – Karen Lamb

Mr. Non-Compliant is at it Again

What did he do now, you ask? Better yet, what did he EAT?

Apparently, Home Depot has the hot dog wagon working again. Mr. Non-Compliant was shopping (yeh, right) and smelled the dogs all through the store. (Ick, I’d scurry out of there.)

This is where I commend his actions.

The smell got to him, and he HAD to have a hot dog. Rather than eating a hardware store hot dog, he went down the street to Portillo’s to enjoy an AMAZING hot dog.

Mr. NC’s “amazing” claim, as I’ve never eaten a Portillo’s hot dog. 

It’s taken over 40 years, but he has this rule down.

Health Coach Carol’s Rule: If you’re going to eat something that is not going to take your health in a positive direction, it had better be AMAZING. And you had better savor every bite.

If it isn’t amazing, skip it.

You have my permission to toss out a stale donut, ignore a dry piece of cake or pass on greasy French fries.

You deserve amazing.

Our Traditional Thanksgiving Menu

Mr. Non-Compliant’s grilling the turkey over charcoal. I’m making the sides—mashed potatoes, sweet potato casserole, real cranberry sauce (for me), jellied cranberry sauce (out of the can, for Mr. NC), green beans with mushrooms, stuffing and of course, pumpkin pie with CocoWhip. All are gluten and dairy free. 

Saturday, I make turkey pot pie.

And yes, we savor every amazing bite.

Thank you for faithfully following my blog this year. I appreciate you!  

Wishing you and yours a day of amazing food, happy times, and many blessings.

With much gratitude and love,
Health Coach Carol

“Be grateful for your life, every detail of it, and your face will come to shine like a sun, and everyone who sees it will be made glad and peaceful.”–Rumi