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carol@inkwellcoaching.com

Crown Point, IN

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October 15, 2026

Before the Cold Keeps You Inside

Ever sit down after dinner and suddenly realize it’s bedtime? How did that happen? You finished eating, maybe cleaned up the kitchen, sat down f

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Health
October 8, 2026

Sometimes Food is Just Food

I recently found myself on a mission. I wanted to send my son in Florida a batch of homemade cookies. While chocolate chip cookies are his favorite, I

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Family, Food, Fun
October 8, 2026

Chocolate-Orange Slice & Bake Cookies

Gluten-Free/Dairy-Free Adaptation (with options for dairy and gluten tolerant cookie lovers!) Ingredients 1 cup (2 sticks) dairy-free butter, softened

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Recipes, Treats
October 1, 2026

A Little Pumpkin Without the Pumpkin Spice

October is here, so I suppose we can officially talk about pumpkin. I know pumpkin spice has been showing up everywhere since sometime in July, but I

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Food, Health
September 24, 2026

What Fits in Ten Minutes?

Time to switch out the summer wardrobe for fall gear. Buckle up, you’re going to love this one: Mr. Non-Compliant is great about switching out t

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Health
September 16, 2026

What Lights You Up?

Summer officially ends September 22. Here in Indiana, that means changing leaves, cooler mornings, and a shift in our daily routines. Summer’s m

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Health, Personal Development
September 9, 2026

The Beauty in the Cracks

Have you ever had one of those moments when you just know you were supposed to hear something? I had one recently. I was having a conversation with a

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Fun, Health, Hope, Personal Development
September 3, 2026

Too Hot to Cook Eat This

Well, friends…Mother Nature has apparently decided we need to be reminded that summer is still here. It is HOT. Really hot. The kind of hot where wa

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Food, Fun, Health
September 3, 2026

Savory Chicken Salad

This one is a staple in my kitchen. Rotisserie chicken, a creamy dressing, and just enough crunch from the celery and onion make it endlessly versatil

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Recipes, Salads
August 27, 2026

Apparently, There’s a Day for That

Have you ever noticed how there seems to be a “National Day” for just about everything? National Donut Day. National Gardening Day. National Lefto

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Food, Fun

Before the Cold Keeps You Inside

October 15, 2026
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Health

Ever sit down after dinner and suddenly realize it’s bedtime? How did that happen? You finished eating, maybe cleaned up the kitchen, sat down for just a minute, and suddenly the evening is gone.

Here’s an idea. Before you get too comfortable on that couch tonight, put on your shoes and head outside for a short walk. While we’re still enjoying some decent fall weather, it’s a good time to make this a habit you’ll be glad you started when winter rolls around.

A little walk goes a long way.

You don’t need workout clothes, a gym membership, or a playlist that makes you feel like you’re training for a marathon. Just 10 to 15 minutes of walking after dinner can make a difference.

Moving soon (10 to15 minutes) after a meal helps your body manage blood sugar, and those few minutes on your feet add steps to your day. Depending on your pace and stride, you might rack up another 1,000 to 2,000 steps. That’s a pretty good return on 15 minutes, especially if the alternative is settling into your favorite chair for the evening. Bonus: you’ll probably sleep better too.

And if you’ve spent most of the day sitting at a desk, driving, or being sedentary in the house, this is an easy way to get your muscles loosened up. No need to walk fast or go far. The point is to get moving.

Get into the habit before winter arrives.

When the wind is howling, the temperature has dropped, and it’s already dark before dinner is over, a walk doesn’t sound nearly as appealing. Winter has a way of making my couch look even more comfortable.

That’s why starting now matters. You’re giving yourself a head start, so taking a walk after dinner feels like part of your routine rather than one more thing you have to talk yourself into doing.

Think ahead, too. Where could you walk safely when it gets dark earlier? Maybe there’s a well-lit route in your neighborhood, an indoor walking space nearby where you can get your steps in when the weather turns nasty. Wear reflective clothing or carry a light if you’re walking after dark and skip outdoor walks when icy sidewalks or other conditions make them unsafe.

Make it something to look forward to.

Invite your dog, spouse or a neighbor to join you. Or enjoy the fall colors in solitude, simply taking a few quiet minutes away from screens and to-do lists. You may find that a short walk helps you unwind and leaves you ready to enjoy the rest of your evening.

And don’t worry about hitting a certain step count or walking for a particular length of time. Start with 10 minutes and build from there if you like. If the weather doesn’t cooperate, walk indoors instead.

So tonight, before you settle into the couch, try taking a quick walk around the block. Ten minutes is a perfectly good start. Your dinner dishes will probably still be waiting for you when you get back (mine were 😊), but you’ll have a few more steps under your belt and a little movement behind you.

And when winter arrives? You’ll already be in the habit.

Much love,
Health Coach Carol

Sometimes the best thing you can do for tomorrow is take a few steps today.

Sometimes Food is Just Food

October 8, 2026
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Family, Food, Fun

I recently found myself on a mission.

I wanted to send my son in Florida a batch of homemade cookies. While chocolate chip cookies are his favorite, I knew that sending those would result in him receiving one giant chocolate cookie blob. I needed a recipe that would survive being packed up, shipped halfway across the country, and sit in the Florida heat.

So, naturally, I went looking for the perfect recipe.

I wanted something delicious, sturdy enough to travel, and, most importantly, something I knew he would enjoy.

As I thought about it, I realized how much we have complicated food.

We talk about protein, fiber, sugar, calories, ingredients and whether something is “healthy” enough to eat. And those things certainly have their place. I spend plenty of time talking about them myself. 

But sometimes food is just food.

A cookie doesn’t have to be a nutritional powerhouse to have a place in a healthy life.

Food can be nourishment, of course. But it can also be pleasure. It can be tradition. It can be connection. It can be the recipe your grandmother made, something you bake with your kids, or a box of cookies you send to your grown-up child who happens to live in south Florida.

Sometimes the reason we eat something has very little to do with its nutrient profile.

And that’s okay.

I’m not suggesting we abandon the vegetables and live on cookies. Although I’m sure Mr. Non-Compliant would be willing to take on that experiment. 😂

I’m talking about taking some of the pressure off.

We don’t need to make every bite of food justify its existence by being exceptionally nutritious. We can eat a nourishing meal and then enjoy a cookie. We can savor it because it’s fun and delicious, not because we found a way to make it “healthy.”

And then we can move on.

No guilt. No compensation. No promise to be “good” tomorrow. 

Just enjoying the cookie.

So, after a little recipe testing, I found one that I think is worth sharing. It passed the Florida heat test, and his co-workers liked them too. The recipe is gluten and dairy free because of food sensitivities, but you can make them with your standard ingredients.

Whether you’re baking these to ship to someone you love or simply keeping them in your own cookie jar, I hope you’ll enjoy them for what they are…amazing chocolate cookies.

Get the chocolate cookie recipe here 

Much love,
Health Coach Carol

“Sometimes food is nourishment. Sometimes food is connection. And sometimes food is just an amazing chocolate cookie.”— Health Coach Carol

Chocolate-Orange Slice & Bake Cookies

October 8, 2026
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Recipes, Treats

Gluten-Free/Dairy-Free Adaptation (with options for dairy and gluten tolerant cookie lovers!)

Ingredients

  • 1 cup (2 sticks) dairy-free butter, softened (or real butter)
  • ¾ cup granulated sugar
  • ¼ cup packed light brown sugar
  • 1 large egg
  • 1 teaspoon vanilla extract
  • ½ teaspoon orange extract
  • Zest of 2 medium oranges
  • 2 cups King Arthur Measure for Measure Gluten-Free Flour (or all-purpose flour)
  • ½ cup unsweetened cocoa powder
  • 1 teaspoon baking powder
  • ¼ teaspoon salt
  • 1 teaspoon of espresso powder (ordered from Amazon)
  • ¾ cup dairy-free dark chocolate, finely chopped or mini chips (optional)

Directions

  1. Preheat oven to 350°F
  2. Cream the butter and sugars until light and fluffy (2–3 minutes).
  3. Beat in the egg, vanilla, orange extract, and orange zest.
  4. Whisk together the flour, cocoa, baking powder, salt, and espresso powder.
  5. Gradually add the dry ingredients to the butter mixture.
  6. Fold in the chopped chocolate if adding.
  7. Divide the dough in half and shape into two logs, about 2 inches in diameter.
  8. Wrap well and refrigerate at least 2 hours or overnight. (Overnight gives a richer orange flavor.)
  9. Slice into ¼-inch-thick cookies.
  10. Bake at 350°F for 10–12 minutes, just until the edges are set.
  11. Let the cookies cool on the baking sheet for about 5 minutes before transferring to a cooling rack.

A note about the espresso powder. It won’t make the cookies taste like coffee, but it deepens the chocolate flavor beautifully and makes the orange taste even brighter. It’s one of those little bakery tricks that’s worth knowing.

My favorite way to enjoy these is right out of the freezer. They’re a bit chewy and take a bit longer to eat.

 

A Little Pumpkin Without the Pumpkin Spice

October 1, 2026
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Food, Health

October is here, so I suppose we can officially talk about pumpkin.

I know pumpkin spice has been showing up everywhere since sometime in July, but I prefer to let October have its moment. And rather than jumping straight into pumpkin everything, I’m starting small.

With pumpkin seeds aka pepitas.

But there’s another reason I’ve been thinking about them lately: sleep.

Earlier this week, I shared a reminder on social media about getting some early morning light. Ideally, step outside within an hour of waking and let your eyes take in some natural daylight. Even on a cloudy morning, there is considerably more light outside than there is indoors, and that morning light helps reinforce your body’s natural sleep-wake rhythm. 

In other words, something as simple as stepping outside in the morning can help set the stage for better sleep later.

And then, at the other end of the day, there are pumpkin seeds.

Pumpkin seeds are a particularly good source of magnesium, a mineral that plays many important roles in the body. Magnesium is often mentioned when we talk about sleep, although research on magnesium itself as a sleep aid is still mixed.

I don’t think of pumpkin seeds as a sleep remedy. I think of them as a tasty, nourishing food that can be part of a healthy evening snack when the hunger monster strikes.

One of my favorite combinations is pumpkin seeds with dried tart cherries.

The pumpkin seeds provide protein, healthy fats and magnesium, while tart cherries naturally contain melatonin, a hormone involved in regulating our sleep-wake cycle. Again, neither one is a magic ticket to dreamland. But together, they make a simple little snack that can fit nicely into a sleep-supportive routine.

And the best part? No pumpkin guts required.

I keep raw pumpkin seeds seasoned only with sea salt in my fridge. They’re crunchy, satisfying and ready to eat. Toss a small handful with a few dried cherries and you have an easy evening snack. You can also sprinkle pumpkin seeds over oatmeal or yogurt, toss them into a salad, or add them to trail mix. 

So perhaps this is my gentle introduction to pumpkin season.

No pumpkin spice latte. No pumpkin pie. No pumpkin bread.

Just a little morning light… and a little pumpkin seed at night.

Sweet dreams,
Health Coach Carol

“Life starts all over again when it gets crisp in the fall.” ~ F. Scott Fitzgerald