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carol@inkwellcoaching.com

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June 4, 2026

Why I’m Loving LolliPeppers™

If you’ve never heard of LolliPeppers™, let me introduce you to your new summer best friend. These are Sunset’s seedless mini sweet pepp

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Food, Fun, Health
May 28, 2026

Eating for Your Body Type

Last week we talked about the three main body types, ectomorph, endomorph, and mesomorph, and how to figure out which one sounds most like you. If you

admink
Food, Health
May 21, 2026

Do You Know Your Body Type

Have you ever noticed that your neighbor can eat pasta every night and never gain a pound, while you look at a breadstick and your jeans get tighter?

admink
Health, Hope
May 14, 2026

Your Body Isn’t Broken, Just Confused

You’ve done everything right. You cleaned up your eating, cut back on sugar, maybe even started walking every morning. And yet… the scale

admink
Food, Health, Hope
May 7, 2026

Eat the Pizza. Here’s How.

Here’s something that might surprise you: pizza is not automatically the enemy of good health. I know. Take a breath. Sit with that idea for a s

admink
Food, Fun, Health
April 29, 2026

Tiny Seeds, Big Story

There’s something about pomegranates that feels a little special. Maybe it’s the color. Maybe it’s the way you have to work just a bit to get to

admink
Food, Fun, Health
April 26, 2026

Chocolate Crunch Protein Balls (No-Bake)

Makes: ~16–20 ballsTime: 10 minutes + 20 minutes chill Ingredients 3/4 to 1 cup rice crisps Note: I use gluten-free chocolate crisps and omit the ch

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Recipes, Treats
April 23, 2026

That Sneaky Sabotage Problem

If eating well, getting to the gym, and sticking with healthy habits were only about knowing what to do, most of us would have it figured out by now.

admink
Family, Food, Fun, Health
April 15, 2026

When Food is Healthy Enough

Fresh off my Arbonne conference, I found myself thinking again about how often we make food harder than it needs to be. After 21 years with a health a

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Food, Health
April 8, 2026

Healthy Foods That Get Overhyped

Some foods, as I mentioned last week, have a rough reputation. Others get treated like they’re on a pedestal. This week let’s cover some foods tha

admink
Food, Health

Why I’m Loving LolliPeppers™

June 4, 2026
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Food, Fun, Health

If you’ve never heard of LolliPeppers™, let me introduce you to your new summer best friend.

These are Sunset’s seedless mini sweet peppers, and yes, you read that right. Seedless. No seeds to scoop out, no seeds flying across the counter, no seeds ending up in places seeds have no business being.

They’re grown by letting the peppers ripen fully on the vine, which is what gives them that naturally sweet flavor. And they achieve all of this without being a GMO product. Win-win.

Small but Mighty in the Nutrition Department 

Don’t let their size fool you. These little guys are loaded with vitamins A and C, nutrients that support your immune system, your eyesight, and even your skin’s collagen production. That last one? Kind of a big deal for us midlife women.

They’re also low in calories (roughly 29 calories per serving) with almost no fat, which makes them a smart snack whether you’re managing your weight or just trying to eat a little cleaner.

A Quick Word on Pepper Colors

Here’s something fun to tuck away: the color of your pepper actually tells you how ripe and how nutritious it is. Red peppers have been on the vine the longest, which means they pack the most vitamins and antioxidants. Green peppers are actually the same pepper, just harvested before they’ve had a chance to fully ripen and sweeten. Orange and yellow fall somewhere in the middle. So if you’re going for maximum nutrition, reach for the red ones first.

So Many Ways to Use Them

Slice them into salads, toss them into a stir-fry, roast them alongside your protein, or serve them whole on a snack board. They’re also the perfect size to fill with hummus or a little goat cheese for a quick, satisfying snack. And since they’re already bite-sized, there’s truly zero prep work involved.

Whether you’re cooking for one or feeding a family, LolliPeppers™ make it easy to get more color and more nutrition on your plate without any fuss.

When Gluten-Free Goes Grande

Recently I attended a beautiful gala dinner. When dessert was served, it was a stunning dome-shaped chocolate mousse with what looked like cookie crumbs, fresh blackberries, and a drizzle of chocolate sauce across the plate. Gorgeous presentation.

But since the staff had been alerted that I’m a gluten-free girl (and by the way, they did a wonderful job) I didn’t get that gorgeous dessert. What I got instead was a GIGANTIC bowl of mixed berries. Not a dainty little custard cup. A bowl so impressively large that the people at the neighboring table actually noticed and came over to give me a hard time about it. Everyone around me had a good laugh. 

I’ll take it as a win. One of my personal rules is to only eat it if it’s AMAZING, and that goes double for desserts. So I was perfectly happy with my berries.

What I was not expecting, however, was for Mr. Non-Compliant (aka my husband) to decide that his mousse was only worth a partial effort, and then start quietly sneaking my berries. Really?

The good news? I still had plenty to take home in a box. My leftover berries were absolutely delicious the next morning.

Much love,
Health Coach Carol

“One cannot think well, love well, sleep well, if one has not dined well.” ~Virginia Woolf

Eating for Your Body Type

May 28, 2026
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Food, Health

Last week we talked about the three main body types, ectomorph, endomorph, and mesomorph, and how to figure out which one sounds most like you. If you missed it, here’s the link https://inkwellcoaching.com/2026/05/21/do-you-know-your-body-type/. It sets the stage for everything we’re about to dig into.

Today we’re getting into the good stuff: what should you actually be eating?

Every bite you take is made up of some combination of protein, carbohydrates, and fat, the three macronutrients. You need all three. The question is just how much of each works best for your body. And that answer looks a little different depending on your body type.

Ectomorphs: Time to Eat More

If you’re an ectomorph, slim build, fast metabolism, hard time gaining weight or muscle, carbohydrates are your best friend. Your body burns through fuel quickly and needs a steady supply to keep up.

Aim for roughly: 50–60% carbs | 25–30% protein | 20–25% fat

In real food terms, think whole grains, sweet potatoes, oats, rice, legumes, and fruit alongside quality proteins like eggs, chicken, fish, Greek yogurt, or plant-based options. Add healthy fats from avocado, nuts, and olive oil. The key is consistency. Don’t skip meals and don’t let yourself run on empty. Your body needs regular refueling to maintain energy and support muscle. A protein and carb snack before or after a workout will serve you well.

Endomorphs: Balance Blood Sugar First

If you’re an endomorph, softer build, slower metabolism, gain weight more easily especially around the middle, your body tends to be more sensitive to carbohydrates. That doesn’t mean carbs are the enemy. It just means the type and amount matter more for you.

Aim for roughly: 30–35% protein | 30–35% fat | 30–35% carbs

Lean into proteins like chicken, turkey, fish, eggs, and legumes. Fill half your plate with non-starchy vegetables like leafy greens, broccoli, cauliflower, zucchini, peppers. Choose carbs wisely, berries, beans, lentils, and small amounts of whole grains over refined carbs and added sugars. Eating every 3 to 4 hours helps keep blood sugar stable and prevents the kind of hunger that leads to grabbing whatever’s closest. Which is never the salad.

Mesomorphs: Balance and Quality Win 

If you’re a mesomorph, naturally athletic build, responds well to both food and exercise, you’ve got a little more flexibility. Your body handles a balanced macro split well and responds quickly to positive changes. That’s the good news.

Aim for roughly: 30–35% protein | 35–40% carbs | 25–30% fat

Lean proteins, complex carbs, plenty of vegetables, and healthy fats at every meal. Timing your nutrition around workouts helps you make the most of your natural advantage. The watchword for mesomorphs? Don’t get complacent. Your body responds well, which means it also responds to neglect.

The Bottom Line

Your body type is a roadmap, not a rulebook. Use it as a starting point to pay attention to what actually feels good, what gives you energy, keeps you satisfied, and helps you feel strong.

And if you’re a midlife woman feeling like the rules have changed on you, they kind of have. But that doesn’t mean you’re stuck. It means you get to learn your body all over again, with a whole lot more wisdom this time around.

Much love,
Health Coach Carol

“The macronutrients of happiness are enjoyment, satisfaction, and purpose.”— Arthur C. Brooks

Do You Know Your Body Type

May 21, 2026
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Health, Hope

Have you ever noticed that your neighbor can eat pasta every night and never gain a pound, while you look at a breadstick and your jeans get tighter? Or maybe you’ve been lifting weights for months and can’t seem to add a single ounce of definition? Before you blame your willpower (or your metabolism), it might be worth looking at something a little more fundamental: your body type.

Way back in the 1940s, a psychologist named William Sheldon introduced the concept of somatotypes. It’s basically a framework for understanding the three general categories of human body builds. While no one is a perfectly textbook example of any single type (most of us are a blend), understanding where you lean can be a game-changer for how you approach food, movement, and energy. 

Let’s break it down.

Ectomorph: The Long and Lean One

Ectomorphs tend to be slim, with a smaller frame, narrower shoulders, and a faster metabolism that burns through calories like a furnace. They often have a harder time gaining weight, whether that’s muscle or fat. If this is you, you may have heard “you’re so lucky!” your whole life. And yes, there are perks. But ectomorphs often struggle with low energy, difficulty building strength, and feeling cold all the time. A sweater is their best friend.

Endomorph: The Curvy, Soft-Shaped One

Endomorphs tend to have a rounder, softer build, a slower metabolism, and gain weight more easily, especially around the hips, waist, and thighs. They often have more natural strength and find it easier to build muscle, but the fat tends to come along for the ride. If you feel like you gain weight just by thinking about dessert, you may lean endomorph.

Mesomorph: The Athletic One in the Middle

Mesomorphs are the body-type lottery winners. They are naturally muscular, with broader shoulders, a defined waist, and a metabolism that tends to respond well to both exercise and diet. They gain muscle and lose fat more easily than the other two types. Many athletes fall into this category. That said, mesomorphs still need to pay attention to what they eat. They’re not immune to lifestyle habits.

So, which one sounds most like you? Chances are you’re nodding at one of these more than the others. Next week, we’re going to talk about what each body type should actually be eating, because knowing your type is only half the fun. The other half is fueling it right.

Happy Memorial Day Weekend! 

Before I sign off, I just want to say that whatever your body type, what really feeds the soul this weekend is time with the people you love.

Whether you’re gathered around a picnic table, watching the Indy 500, firing up the grill, or just enjoying the long weekend in your own backyard, I hope you soak in every bit of it. This weekend is about more than hot dogs and potato salad (no judgement here). It’s about connection, laughter, and making memories that matter.

Be present. Be safe. And have a wonderful Memorial Day weekend. 🏁☀️

Much love,
Health Coach Carol

“Ceremonies are important. But our gratitude has to be more than visits to the troops, and once-a-year Memorial Day ceremonies. We honor the dead best by treating the living well.” ~ Jennifer Granholm

Your Body Isn’t Broken, Just Confused

May 14, 2026
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Food, Health, Hope

You’ve done everything right. You cleaned up your eating, cut back on sugar, maybe even started walking every morning. And yet… the scale isn’t moving, your energy is all over the place, and you’re hungry again an hour after lunch.

So what gives?

Here’s the thing: your body isn’t failing you. It’s just gotten a little mixed up.

Hormones are the big culprits here. Estrogen, cortisol, leptin, insulin. They’re all in constant conversation with each other, and when one goes sideways, the others tend to follow. For women in their 40s and 50s (and honestly, even their 30s), shifting hormone levels can quietly change the way your body processes food, stores fat, and signals hunger. You can be doing everything you’ve always done and suddenly it just… stops working the same way.

And men aren’t off the hook either. (Sorry guys.) Stress hormones and age affect metabolism and hunger cues for everyone.

So what can you do? A few small shifts can start sending your body better signals. 

Pair your carbs. Carbs alone cause blood sugar to spike and crash, which sends hunger hormones into a frenzy. Add protein, healthy fat, or fiber to every meal and your body stays much calmer and more satisfied throughout the day.

Watch the late-night eating. Eating close to bedtime disrupts insulin levels and sleep quality, which throws off almost every other hormone by morning. The kitchen closes earlier than you think!

Think of sleep as a hormone reset button. Poor sleep tanks leptin, your fullness hormone, and spikes ghrelin, your hunger hormone. One bad night can genuinely make you hungrier and more likely to reach for all the wrong things the next day.

None of these are overnight fixes, but they work together. And that’s kind of the whole point. Your body is a system, not a math equation. Confused isn’t broken. It just needs a little guidance to find its way back.

Speaking of the right guidance…

If you’re a woman who feels like your body has been sending you some very confusing signals lately, I have something coming that was made just for you. My Menopause Reset is a four-week course designed to help you understand what’s happening hormonally and give you practical, doable steps to feel better in your own skin.

Know someone who needs this? Share it with a friend. And gentlemen, if there’s a woman in your life who’s been frustrated and searching for answers, passing this along would be a very loving thing to do.

Tell me more about the Reset

Much love,
Health Coach Carol

“Your body hears everything your mind says.” — Naomi Judd