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carol@inkwellcoaching.com

1020 Woodhollow Drive, Schererville, IN

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June 13, 2019

Ten of My Best Tips

Q. What to blog about when I have too many ideas flying around my brain and I simply am not able to choose? A. Tips that cover a variety of topics, wi

June 6, 2019

The Joys of June…and Strawberries

Along with June come some fun celebrations. Besides the new season of life celebrated by many graduates (and parents, now free of tuition payments), a

May 30, 2019

Avocado Toast

Shake up your morning and your taste buds with an order of avocado toast. I’ve seen this on some menus, and it’s a quick and easy dish to make at

May 23, 2019

Float Your Troubles Away

There are many ways to improve your state of mind and health that have nothing to do with food. Floating is one of them. Floating therapy is the relax

May 16, 2019

Fitness Made Simple

When you boil it all down, getting fit is really very simple. Here’s the secret: Create a habit that leads you in the direction of improving your he

May 9, 2019

I Ate Raw Cookie Dough

As I was making a batch of gluten free chocolate chip cookies, I caught myself swiping my finger along the inside of the bowl. I then proceeded to lic

May 2, 2019

Delay, Don’t Deny

Welcome to May, the month of lilacs, celebrating mom, and getting out the summer wardrobe. If the mention of summer wardrobe makes you break out in a

April 25, 2019

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

April 19, 2019

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

April 18, 2019

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

We Fry a Turkey

Yes, you read that correctly. The Slager family fries a turkey (or two) each year to celebrate Thanksgiving.

I know. Fried food is not a healthy option. My boys come home to celebrate and it’s their favorite. We fry the turkey, and it’s AMAZING!

We enjoy this delicacy once a year. I advise you to do the same with whatever your favorites are. Thoroughly enjoy them. Our health walk is not one of deprivation. It is one of abundance and choice.     

So many times we eat because it’s time. We eat because it’s there. We eat because we’re bored, stressed, sad, lonely, just because. We eat too much, and it’s not even that good. 

This Thanksgiving, how about we eat because we are enjoying every delicious bite with gratitude. How about we eat slowly, stop BEFORE we are bursting at our seams, and focus on our relationships.

That being said, here are a few safety tips in case you’d like to attempt frying a turkey this year.

  • Place your fryer away from any buildings to avoid a fire.
  • Keep children and pets a safe distance from the frying area.
  • Have your turkey at room temperature and dry off any moisture.
  • Make sure your oil is the correct temperature to fry the turkey.
  • SLOWLY lower the bird into the hot oil, and wear gloves. My husband spends several minutes lowering the turkey into the oil, so it doesn’t spatter or cause the oil to overflow.
  • Check your time. Frying a turkey is a very quick way to cook it.
  • Allow the turkey to rest once it’s cooked. By doing this, you don’t loose the juices.

Whatever foods you enjoy this Thanksgiving, I wish you the best. In case you’re wondering, we eat pumpkin pie too!

Thanks for reading and following my blog.

“If the only prayer you ever say in your entire life is thank you, it will be enough.” –Meister Eckhart

A Fun Day of Celebrations

I find it quite curious that the day after many folks around the world celebrate Halloween, we find ourselves with more than we bargained for on November 1.

Christians, celebrate All Saints’ Day, also known as All Hallows’ Day, in honor of all saints known and unknown.

I recently learned that November 1 is also World Vegan Day, and November is World Vegan Month. In case you’re not up on the specifics, Veganism is a type of vegetarian diet that excludes meat, eggs, dairy products and all other animal-derived ingredients.  

And if that’s not enough, today is Give Up Your Shoulds Day, a day to give up thinking about something you “should” do. For example, perhaps you are thinking, I SHOULD go to the gym. Whether you go to the gym or not, the idea behind this holiday is to let go of the thought that is burdening you. In this case, the “should” of going to the gym. The point is to lessen our stress and ease our minds by practicing the art of not “shoulding” ourselves to death.

There’s more–National Author’s Day. Celebrate this day by writing your favorite author, if he/she is still living, and flying the American flag. Another fun thing to do is ask your friends their favorite author, and what books those authors have written. You may find your way to the library later to check out one of them.

Ladies, this one will be a big hit with you: because it’s the first Thursday of November, today
is National Men Make Dinner Day. (Guys, please don’t hate me. I’m merely the blogger.) Better warn him early, or you’ll be making reservations later. I think most men are pretty good at grilling a steak, however that will not work if they’re celebrating World Vegan Day. 

Today holds so much possibility. Whatever you do, make today great. And if your special guy needs help planning dinner, I’m here to help. Just don’t make him feel as though it’s something he “should” do.

“There is no greater agony than bearing an untold story inside you.”― Maya Angelou

Healthy Diet = Brighter Brain

The age-old question I hear is this, “What is the best diet for me?”

Although some people have food sensitivities or allergies, there is a way of eating that works well for brain health, cardiovascular health, diabetes prevention, and overall good health for a majority of the population.

The Mediterranean diet is the winner that keeps showing up in much of my research. This diet includes:

  • mostly plant-based food (legumes, nuts, seeds, vegetables, fruits, whole grains)     
  • eating poultry and wild-caught fish at least twice a week
  • eating primarily olive oil (extra-virgin, cold-pressed)
  • limited red meats and sugars

What makes it so effective? Some argue that it’s the olive oil; others the fact that it consists of high vegetable, low meat intake; perhaps it’s due to the reduction of processed foods and sugar.

I believe it’s a combination of all of the above.

At any rate, because this way of eating decreases inflammation, it helps protect the body from diseases related to chronic inflammation: obesity, type 2 diabetes, dementia (such as Alzheimer’s, Parkinson’s), heart disease, depression, and cancer.

People in the Mediterranean region seem happy and full of life. It’s important to note that it’s a combination of their lifestyle factors and their unprocessed diets that has promoted their longevity and low rates of disease for centuries.

According to the Harvard School of Public Health, “Together with regular physical activity and not smoking, our analyses suggests that over 80 percent of coronary heart disease, 70 percent of stroke, and 90 percent of type 2 diabetes can be avoided by healthy food choices that are consistent with the traditional Mediterranean diet.”

Wow, pretty impressive!

As we approach the holiday season, make a plan now that you can realistically follow so a resolution about “eating better,” “losing weight,” or “going to the gym,” doesn’t show up on your 2019 list.

If you’re not sure what that would look like, or how to begin, I’m here to help. Please do not wait until you’re feeling the misery of too many Christmas cookies. Send me an email today. Together, we can make this your brightest holiday season ever!

“Let your food be your medicine and let your medicine be your food.”–Hippocrates

Warm Up with a Frittata

It’s that time of year when it actually feels good to turn on the oven. The warmth in the kitchen helps take the bite out of the chilly morning air.

In honor of the season, I’m sharing a delicious recipe for a frittata. It reminds me of quiche, only no crust.  

I love this recipe for many reasons:

*It’s full of protein and will keep your body fueled and energized for hours.
*It’s nutrient dense. This frittata packs a punch of good stuff that leads you toward good health. Remember, whatever you do moves you toward better—or not so good—health. There is no such thing as neutral.
*It is simple, quick, and delicious!

In fact, it is so good that I think I will serve it this weekend to my guests. This is also good reheated as leftovers for another day—for breakfast, snack, lunch, or even dinner.

Possible accompaniments: avocado (good fat), fresh berries (low in sugar and great antioxidants), or a green salad (perfect if this is for lunch or dinner).

Enjoy!

Fall Frittata

8 ounces organic uncured turkey bacon, diced
2 green onions, including much of the green, diced
1 bunch asparagus, chopped into similar size pieces
8 large eggs
¼ teaspoon sea salt
½ teaspoon freshly ground black pepper
¼ teaspoon paprika
1 avocado, sliced

Preheat oven to 350°. Cook the bacon over medium-high heat until lightly browned, about 2-3 minutes. Add onions and asparagus and cook another 2-3 minutes or until onions are translucent. Remove from heat. Whisk eggs in a bowl. Slowly add bacon mixture to eggs. Season with salt and pepper. Pour egg mixture into a prepared pie pan that has been lightly oiled with coconut oil. Bake for 25-35 minutes until browned and cooked through. Let cool on a wire rack for about 15 minutes before serving. Sprinkle with paprika and garnish with avocado slices. Makes 4 servings.

You may substitute another vegetable if you can’t find fresh asparagus. Consider broccoli, spinach, mushrooms, or whatever looks good in the produce department.   

“Notice how the trees do not cling to their leaves. Fall is about releasing the old to make way for the new.”