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carol@inkwellcoaching.com

Crown Point, IN

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April 18, 2024

The #1 Nutrition Principle

“Red wine is better than white wine!” “Kale is better than spinach!” “GRAINS ARE EVIL!!” Ever feel like good nutrition is just too complic

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Food, Health, In the Garden
April 11, 2024

Angelos Update and Green Thumb Time

If you’ve been following my blog for a few years, you may recall my weekly posts that were written comparing the size of my friend’s baby in utero

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Food, Fun, Health, In the Garden
April 4, 2024

Tips to Get Past the Springtime Slump

Lately, I have this great desire to take a nap every afternoon around…well, anytime between 2 and 5. What is the deal with THAT? Can you relate? One

admink
Food, Health
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

admink
Family, Food, Health, Spiritual
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

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Food, Fun, Health, Personal Development
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,

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Food, Health
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

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Food, Health, In the Garden
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

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Food, Health
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

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Family, Food, Health
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

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Health, Personal Development

Let the Holiday Preparations Begin

November 9, 2023
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Family, Food, Health, Personal Development

If you’re reading this blog post on Thursday, November 9, I have a startling surprise.

THANKSGIVING IS TWO WEEKS FROM TODAY!

Yikes! Maybe it’s just me, however I think most of you will agree that it was October only a night or so ago.

Probably has something to do with the time change.

Anyway, preparing for the holiday season in advance can make a significant difference in how much you enjoy the festivities.

Do you desire calm and fun with minimal stress? 

I’m all in.

Here’s a structured plan to help you get ready for Thanksgiving and all the festivities that follow. Of course, tailor these ideas and timing to suit your needs. Perhaps even focusing on a few of these will ensure a more peaceful holiday season.

Two Weeks Out: Planning and Preparations

  1. Set Your Budget: Determine how much you can spend on food, gifts, decorations, and clothing without overextending. Stick to it to avoid post-holiday financial stress.
  2. Create a Master To-Do List: Write down everything you need to do, from cleaning and decorating to shopping and cooking/baking. Prioritize tasks by their urgency and how long they will take to complete.
  3. Plan Your Menus: Decide what you’ll be serving for each event or meal. Gather recipes and create a comprehensive shopping list, separating perishables from non-perishables.
  4. Begin Deep Cleaning: Tackle one room at a time to avoid getting overwhelmed. Focus on guest areas like bathrooms, guest rooms, and the kitchen.
  5. Prepare Guest Rooms: Wash bed linens, clear closet space, and add thoughtful touches like fresh flowers or reading materials.

One Week Before: Shopping and Advance Preparation

  1. Shop for Non-Perishables: Get all your non-perishable groceries now to avoid the last-minute rush. Check your pantry before you leave to ensure you don’t buy duplicates.
  2. Order Online: To save time, order gifts, decorations, and even groceries online. Take advantage of early Black Friday deals for gifts.
  3. Start Decorating: Get your home holiday-ready at a leisurely pace. Enlist family members to help with hanging lights or trimming the tree.
  4. Prep Your Party Clothes: Ensure your holiday attire is clean and ready. Schedule any necessary alterations or dry cleaning.

The Week of the Event: Final Touches

  1. Buy Perishables: Purchase fresh ingredients closer to the day you’ll need them to ensure they remain fresh.
  2. Cook in Advance: Prepare dishes that can be made ahead and refrigerated or frozen. Pies, sauces, and some side dishes are perfect for this.
  3. Wrap Gifts: Wrap gifts as you buy them to avoid a last-minute wrapping marathon.
  4. Set the Table Early: If you’re hosting a dinner, set your table a day or two in advance.
  5. Plan for Downtime: Amid all the preparation, schedule some downtime to relax and recharge before the celebrations begin. If your regular exercise routine has been off the grid, just do something.

A Few Days Post-Holiday: Recovery and Reflection

  1. Clean Up Gradually: Take down decorations and clean up over a few days rather than all at once.
  2. Reflect on What Worked: Make notes on what went well and what you can improve for next year.

By following a structured plan, you can ensure a smoother, more enjoyable holiday season.

Guess I’d better get busy and take my own advice.

Remember, the key is to start early, pace yourself, and remember the spirit of the holidays is about togetherness and joy, not perfection.

With gratitude and love,
Health Coach Carol

“Thanksgiving dinners take eighteen hours to prepare. They are consumed in twelve minutes. Half-times take twelve minutes. This is not coincidence.” ― Erma Bombeck

Mr. Non-Compliant’s 4 Simple Rules

November 2, 2023
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Family, Food, Health

‘Tis the season for an increase in social gatherings that typically include lots of delicious food—and sometimes an increase in weight.

What to do? (Besides living like a hermit.)

Follow Mr. Non-Compliant’s 4 simple rules.

Many years ago, Mr. Non-Compliant was preparing for a season of eating in restaurants without his health coach’s (aka ME) supervision.

I warned him that he had better not outgrow his clothes.

His response, “Can you give me some simple rules to follow because I’m a guy and I need simple?” 

Of course.

Maybe these will help you too. They can be applied in any food setting, any time of year.

Mr. Non-Compliant’s 4 Simple Rules

  1. Don’t eat the bread, unless it’s  amazing.
  2. Don’t drink alcoholic or sweetened/artificially sweetened beverages. (This gets complicated because of varying amounts of carbohydrates and sugars depending on what the drinks are so I just told him, “No.”)
  3. Don’t eat pasta, unless it’s amazing.
  4. Don’t eat dessert, unless it’s amazing.

He told me he could probably manage 2 out of 4, depending on the situation.

I can live with 2 out of 4. His clothes still fit with 2 out of 4.

Here’s an example of how this works in real life. The bread is already on the table before you’re seated and is nothing special. If it’s a banquet facility and the desserts are on the table prior to the meal being served, they’re probably not amazing. You order a delicious pasta dish and a special beverage that you savor, skipping the bread and dessert.

Or, the bread arrives, fresh out of the oven, along with delectable spreads and whipped butter. The eatery is known for its crème brulée and flourless chocolate cake. On this occasion, you skip the fancy beverage and pasta dish because the bread and dessert win.

What Mr. Non-Compliant doesn’t (hardly ever) do is break every rule in one sitting. And occasionally he even follows 3 out of 4!

He’s also pretty consistent with his workouts. Bonus points.

Making mindful decisions about what you’re going to eat, and not eat, may be the difference between gaining/not gaining weight over time.

Think about how you may feel after consuming a large meal that includes bread, wine, pasta AND a rich dessert. Perhaps you’ve used the term “stuffed” on occasion.

The rules work for Mr. NC because they’re not completely restrictive and he gets to decide how to manage his intake based on the options. Simple.

If you and your Mr. or Mrs. Non-Compliant could use some help getting back on track together, working with couples is one of my specialties. Let’s talk–before the situation gets compounded with the holiday festivities.

I offer personal coaching that fits your specific needs and lifestyle. 

Imagine starting 2024 feeling fit with no New Year’s resolution necessary.

And yes, that’s Mr. Non-Compliant with his fairly compliant and amazing birthday cake. Healthy can be delicious.

Much love,
Health Coach Carol

 “I always get to where I’m going by walking away from where I have been.”—Winnie the Pooh

Pumpkin. It’s Not Just for Lattes

October 26, 2023
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Fun, Health

Pumpkin is not only a hallmark of autumn and Halloween, but it’s also a highly nutritious food that can be incorporated into various dishes.

Pumpkins contain potassium, iron, and vitamins A, B-complex, C and E. Including more pumpkin in your diet may help improve immunity, heart health, eyesight and skin health.

Besides looking very festive, the pumpkin is full of fiber. Fiber helps us stay full longer, maintain blood sugar levels and aids in healthy digestion. 

A small amount of pure, canned pumpkin helps doggy digestion too. Exact amounts depend on the size of your dog.

Often thought of as a vegetable, pumpkin is scientifically a fruit, as it is something edible that a plant produces. Pumpkins grow on a vine; we pick them from the vine, and we don’t eat the vine. A vegetable is a plant that is edible, like a potato or carrot.

Pumpkin purée can obviously be made from fresh pumpkin; however, I prefer to buy the canned variety because it’s much easier. The only ingredient in it is PUMPKIN. Be sure to check the label if you pick the easy route too.

Some ways to incorporate pumpkin purée into your life:

  • Add a couple tablespoons to your protein smoothie. Portion out and freeze the remainder of canned purée in separate baggies to toss in another day or add to a recipe.
  • Stir a few spoonfuls into your warm oatmeal in the morning.
  • Blend it into just about any creamy vegetable soup for added fall flavor or make creamy or broth-based pumpkin soup. Add spices like nutmeg, cinnamon, or cayenne pepper for extra flavor.
  • Mix with equal parts ricotta. Season with salt and pepper. Toss with pasta. Or create a creamy pumpkin pasta sauce using pumpkin puree, garlic, cream (or a dairy-free alternative), and your favorite herbs. Toss it with cooked pasta for a comforting meal.
  • Bake something with pumpkin as the star. Mix up your favorite pumpkin pie filling recipe and bake without a crust. Incorporate pumpkin purée into your recipes for moist and flavorful muffins, bread, pancakes, cookies. 
  • Blend pumpkin purée into your homemade hummus for a unique and healthy dip. It pairs well with pita bread, vegetables, or whole-grain crackers.

And you thought pumpkin was only for those non-compliant lattes.

Fun Candy Info

In case you are wondering, according to a top online candy store, the most popular candy in America is Reese’s Peanut Butter Cups. The worst candy—Circus Peanuts.

Should you overbuy for those darling trick-or-treaters, some places take unopened bags of candy to send to the troops, homeless shelters or charities. Chocolate varieties usually freeze well so that you can enjoy an occasional treat or save for holiday guests.

Wishing you a safe and festive Halloween.

Much love,
Health Coach Carol

“There is magic in the night when pumpkins glow by moonlight.” —Unknown

4 Brazil Nuts a Month to Help Lower LDL

October 19, 2023
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Food, Health

Sounds crazy, right? I recently read about a small study done in Brazil (of course), to see if Brazil nuts helped lower LDL.

 LDL is the “bad” cholesterol that you want to be lower. HDL is the “good” cholesterol that you want to be higher.

Turns out that 4 Brazil nuts eaten only once a month in a single serving, almost immediately lowers LDL cholesterol.

In the study, LDL levels dropped twenty points just nine hours after eating the nuts. And stayed down for a month.

That’s a big deal.

Now, I’m not suggesting that you discontinue your present regimen to lower cholesterol if you’re being treated for high cholesterol.

I am sharing the results of this study because, unless you’re allergic to Brazil nuts, eating 4 of them in one sitting once a month is probably not going to cause you harm.

This regimen is cheap, easy, healthy.

Why do the researchers think this works?

Selenium, a trace mineral, could be part of the answer.

For adults ages 19 and over, the recommended daily amount of selenium is 55 micrograms (mcg). A single Brazil nut contains about 68–91 mcg.

While we need selenium, a little goes a long way, which is why only 4 Brazil nuts per month is the magic number. Too much can cause harm.

Selenium has anti-inflammatory and antioxidant properties, supports thyroid and cognitive function, helps prevent plaque build-up in arteries, helps prevent cancer, especially prostate cancer.

Supplementation is typically not necessary since most of us get our daily requirement of selenium from whole foods like salmon, chicken, mushrooms, eggs, oats, sunflower seeds, turkey, chicken, navy beans.

What else can you do to help lower LDL?

  • Avoid smoking.
  • Consume soluble fiber: Sources include oats, beans, lentils, fruits (like apples and pears), and vegetables (like Brussels sprouts and broccoli).
  • Reduce refined sugars and processed carbohydrates.
  • Consume omega-3 fatty acids: Fatty fish like salmon, mackerel, and sardines are great sources.
  • If you drink alcohol, do so in moderation. For healthy adults, that means up to one drink a day for women and up to two drinks a day for men.
  • Regular exercise can raise HDL cholesterol (the “good” cholesterol) while lowering LDL cholesterol. Aim for at least 30 minutes of moderate-intensity aerobic activity most days of the week.
  • Losing excess weight can lower LDL, especially if weight loss is combined with increased physical activity and dietary changes.
  • Reduce saturated and trans fats: These are found in fried foods, cakes, pies, certain margarines and other processed foods.
  • Eat monounsaturated fats like avocados and extra virgin olive oil.
  • Reduce saturated fat: Limit the intake of foods high in saturated fats, such as red meat, full-fat dairy products, and fried foods.

(Remember, it’s essential to consult with a healthcare provider before making significant changes to your diet or lifestyle, especially if you have underlying health conditions or are on medication.) 

If you’re struggling to lower your LDL and feel overwhelmed, let’s talk. I’m here to help you figure out a plan that is sustainable, even during the holidays.

And yes, Mr. Non-Compliant eats 4 Brazil nuts each month—and ONE donut.

If you have trouble finding Brazil nuts, check out vitacost.com or nuts.com. Store them in the fridge or freezer so that they stay fresh over time.

Much love,
Health Coach Carol

“Eat food. Not too much. Mostly plants.”― Michael Pollan

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