1-219-765-8600

carol@inkwellcoaching.com

1020 Woodhollow Drive, Schererville, IN

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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

October 2, 2019

Managing Inherited Behaviors

Ice cream is still my favorite food. It has been my favorite food my entire life, as far back as I can recall. I firmly believe that my fondness for i

September 29, 2019

Fresh fruits and veggies, fish, good fats make healthy eating delicious

(The following article first appeared in the February 14, 2018 issue of Get Healthy, a publication of The Northwest Indiana Times. Online version) T

September 26, 2019

Applause for Your Consistency

Today, I acknowledge and applaud you for your commitment to consistency. Whether you consistently make a conscious effort to consume more vegetables f

September 19, 2019

No Time? Quick Meal Ideas

No time. Can you relate? I’ve been feeling the crunch of more scheduled evening events—and I no longer have kids going back to school! As I sat lo

September 12, 2019

The Biggest Nutritional Challenge

When it comes to losing weight and improving nutrition, what is the #1 challenge? Go ahead, take a guess. If your answer is, “I don’t know what I

September 5, 2019

Mr. Non-Compliant Ate Gross Greens

Miracles do happen and life is full of surprises. If your loved one is not keen on eating as healthy as you’d like, keep the faith. I offer you a st

August 28, 2019

The Other 84% of Health

In last week’s blog, I mentioned water intake, slower eating, and increased movement. Did you pick up on the fact that I never suggested WHAT to eat

August 21, 2019

Back to School, Back to Basics

When we break it down, practicing healthy habits is rather elementary. It can also seem rather complicated. Since school is back in session, I figured

How Do You Celebrate Spring?

I find the recent arrival of spring weather to be motivating.

For example, my “To Do” list includes, and is not limited to:

  • Clear away fall leaves that keep appearing in the tulip beds
  • Prepare my vegetable garden for planting
  • Toss some pansies into a planter
  • Wash windows
  • Hang out at the park with Sophie (the dog)

This is all in addition to the regular daily stuff that happens. 

And I feel the need to get it all done NOW. Can you relate?  

My guess is that I’m not alone here. My guess is that this similar way of thinking shows up when getting (back) onboard the health and fitness train.

Yep, let’s hit the gym, cut out all the sugar and caffeine, stock the vegetable bin full of vegetables we’ve never heard of, and cut out the snacks.

All at once. All in order to wear those summer clothes that are about to make their seasonal appearance.

AGH! Does it really need to be this way?

Answer: No, it doesn’t.

Consider this: What could you do today to feel better about how you look and feel, without stressing over the process and feeling deprived?

Ideas: (Choose ONE)

  • Drink one less cup of coffee, with a little less sugar
  • Enjoy your snack of a small tossed salad instead of Oreos and milk
  • Take a short walk during your lunch break or after dinner—with your dog if you have one
  • Take your refillable water bottle with you everywhere and remember to drink the water
  • Eat your sandwich open face with only one piece of bread and extra lettuce

It is possible to enjoy your life (and food!) and get results that are impactful for you. 

Be realistic. Be honest. Be patient.

Just as I must break my spring chores down into increments, (except for going to the park with Sophie) so must you break down your health goals into smaller, achievable ones.  

If you get stuck and need help with your plan, I’m here to help. Send me an email and we’ll schedule a free strategy session to get you wearing your seasonal favorites.

Live abundantly,
Carol

 “The first step towards getting somewhere is to decide that you are not going to stay where you are.” —J. Pierpont Morgan

Frittata in a Mug

Serves 1

  • ½ cup packed fresh baby spinach leaves
  • 2 Tablespoons water
  • 2 large eggs
  • 2 Tablespoons cottage cheese
  • ¼ cup grated cheese
  • 4 grape or cherry tomatoes, halved
  • pinch of sea salt
  • black pepper to taste

Combine the spinach and water in a microwave-safe mug or ramekin. Microwave on full power for 1 minute. Drain off excess water.

Stir in the remaining ingredients with a fork until everything is combined. Microwave on high power for 30 seconds. Stir, then microwave for another 60-90 seconds or until eggs are set to your liking.

Alternatives

Use any vegetables you have on hand that you would typically mix in scrambled eggs or an omelet. Ideas: green onions, mushrooms, ham, sweet peppers, hot peppers, etc. I happened to be out of tomatoes when I made it, which is why you can’t find them in the photo. 🙂

If you avoid dairy, omit the cheeses and add in more vegetables or use a dairy free cheese.

Top with avocado slices or salsa.

Celebrate New Life

About two decades or so ago, a construction worker appeared at my pharmacy consultation window looking for advice.

He needed help falling asleep, and he was looking for it in the form of a drug. I walked around to the front of the pharmacy, as I often did, in order to have a more private conversation. I escaped momentarily from the ringing phones, drive-thru bells, and as many other distractions as possible.

My focus was on this patient and his specific challenge, and I shifted into health/life coach mode.

The questions that I presented to him:

*What is happening in your life currently that is unsettling?

*How are your relationships?

*Even though you have a physical job, do you get any recreational exercise?

*How much caffeine or alcohol do you consume, and when is that happening in your day?

*What does your bedtime routine look like, and is it consistent?

*Does your life bring you happiness and fulfillment?

Together, we brought to light that the relationship with his girlfriend was making him crazy, which stressed him out, which sent him to the local bar, which led to an increase in alcohol consumption, which led to rotten sleep habits. His life was not fulfilling, nor was it making him happy. He was not living healthy, and he wanted a new life.

He left without buying a sleep-aid, after giving me a big bear hug of thanks.

In that brief conversation, we got real, and he found clarity.

When asked how long I’ve been practicing as a health/life coach, I realize I’ve been at it as long as I’ve been a pharmacist.

Your health is about what you eat, how much you move and so much more. It’s about your life.

The only life you have is NOW. Let’s get real about that.

What’s holding you back from being who you need to be in order to stare down those Twinkies, jelly beans, and various food addictions?

What if you could eliminate some current habits and let go of those medications?

What if…we had a real conversation so you could get really clear about what it would take to enjoy your life today, as opposed to “someday, when…?”

As we approach Easter Sunday and the celebration of new life, I’d love to help you figure out what “new life” looks like for you. Email me and we’ll schedule a call—my Easter gift to you.

Easter blessings,
Carol

“You make a new life by making new choices.”—Sean Stephenson

Good Snacks

As I mentioned last week, I had to put together some serious snacks to get me through a busy weekend. I was highly successful!

Here’s what I packed in my GIGANTIC snack bag to keep my energy high and my taste buds happy.

*Homemade trail mix: In a large baggie, I tossed together homemade fried almonds (sauté raw almonds in coconut oil for about 8 minutes, drain on paper towel and salt as desired), raw walnuts and pecans, dry roasted macadamia nuts, dried blueberries, chocolate chips (or cacao nibs to minimize sugar). This snack goes everywhere, except in extreme heat, due to the chocolate. It contains lots of omega-3 fatty acids, fiber, and nutrients.  

*Hard boiled eggs with smoked sea salt flakes

*Cut apples drizzled with fresh lemon juice

*Dark chocolate bars (85% cocoa)

*Tangerines (Cuties, because they peel easily and are seedless)

*Bananas

*Lots of water

*Greek yogurt, high in protein and low in sugar. I found individual servings of Siggi’s brand in berry and vanilla that were pretty good. I typically buy 5% Fage in a large container for economical reasons, and add fresh fruit and a bit of honey. For convenience sake, I went with individual servings.

*Apricot and almond patties, called Fit Fit Fruit and Nut Bites, made from sun-dried apricot paste and almond pieces. There’s no added sugar, however dried fruit is high in natural sugar. These offer quick energy and satisfy a sweet tooth.  

*The GFB Gluten Free Bites in dark chocolate coconut. These come in individual packages with two bites per package. Each package contains 4 grams of protein. The GFB also satisfy the sweet tooth and offer energy in convenient packages for life on the go.

*Leftover gluten free pancake sandwiches with peanut butter in between. Even cold, these were delicious and made my growly stomach simmer down.

When you have busy days, it helps to have snacks and water with you in case the hungry monster shows up. Being prepared is one of the best ways to keep your healthy eating habits in check.

Being healthy includes many aspects of your life, in addition to what you eat and how much you move. Figuring out the entire picture is what we accomplish together. If some component of your life is out of whack, let’s talk.

To your health,
Carol

 “I always pack a travel snack bag. You don’t want to get stuck without snacks no matter where you go!”– Busy Philipps