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carol@inkwellcoaching.com

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February 25, 2026

Why You Want a Nap After Lunch

You know the moment. It’s mid-afternoon. You’re doing fine… and then suddenly you’re not. Your energy drops like a phone battery at 12%. Your

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Food, Health
February 19, 2026

Evening Snacking, Emotional Snacking, Snack Menu

Week 1 was the “why” behind cravings. Week 2 is the “what now.” Use a simple Snack Menu, set up your environment, and handle evening/comfort s

admink
Food, Health
February 12, 2026

Snack Strategy for Cravings

Quick note before we dive into cravings: I mentioned resistant starch last week, and several of you wanted more clarity. Here you go. Resistant starch

admink
Food, Health
February 4, 2026

5 Fun Fiber Facts and My Birthday

Fiber isn’t flashy. It doesn’t have a trendy hashtag. But it is a quiet overachiever–supporting digestion, heart health, steadier energy, an

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Food, Fun, Health
January 29, 2026

The Great Fiber Upgrade–Made Easy

Fiber doesn’t get the glamor of protein or the buzz of probiotics, but it quietly supports a long list of things we care about–steady energy,

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Food, Health
January 22, 2026

State Snack Spotlight

Quick–what’s Indiana’s official state snack? If your brain immediately went to something fried at a fair, you’re not alone. But the answer

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Food, Fun, Health
January 15, 2026

It’s Sumo Time!

In recent weeks, the Sumo Citrus orange has found its way back into my life. If you’re a citrus fan, you’ll understand why people get a little dra

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Food, Health
January 8, 2026

The Heavy Feeling Reset (No Diet Required)

If you’ve been feeling a little… heavy lately, you’re not alone. And I don’t just mean weight. I mean that puffy, sluggish, “my clothes feel

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Food, Health
January 1, 2026

The Power of a Simple Pause

Another new year. No pressure. No resolutions required. Just a fresh page and the opportunity to begin again. Together. If you’re thinking about imp

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Health, Personal Development
December 25, 2025

Christmas Traditions and Togetherness

For those who celebrate Christmas, this day has a way of inviting us into a slower pace, even if just for a moment. The world quiets down (along with

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Christmas, Family, Food, Love

Why You Want a Nap After Lunch

February 25, 2026
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Food, Health

You know the moment.

It’s mid-afternoon. You’re doing fine… and then suddenly you’re not.

Your energy drops like a phone battery at 12%. Your focus gets fuzzy. Your mood gets a little spicy. And the snack cravings show up like they pay rent. 😄

If you’ve ever thought, “Why do I feel like I need a nap after lunch?”–you’re not alone. The 2 to 4 PM slump is real, and it happens to a lot of people for a few very normal reasons.

Let’s break it down.

1) Your body has a natural “dip” built in

Humans aren’t meant to run at full speed from sunrise to bedtime. Most of us experience a natural circadian dip in the early afternoon. Even if you slept well, your body still tends to hit a lower-energy pocket during this window.

So yes… sometimes it’s not you being unmotivated. It’s biology doing biology things.

2) Lunch might be setting you up for a crash (without you realizing it) 

This is the big one.

If lunch is mostly quick carbs (sandwich on white bread, muffin, cereal, chips, just fruit, etc.), your blood sugar can rise quickly… and then drop quickly.

That drop can feel like:

  • sleepiness
  • brain fog
  • irritability
  • “I need something sweet right now”
  • “I could lay down on this office floor and sleep, honestly.”

Even a “healthy” lunch can cause this if it’s missing the things that keep energy steady: protein, fiber, and healthy fat.

3) The lunch gap: too little… or too late

Another common pattern: lunch is either too small or pushed too late because you’re busy.

Then by mid-afternoon, your body is basically saying:
“Hello. I would like fuel. Immediately.”

And when you wait too long, your brain usually doesn’t crave grilled chicken and broccoli. It craves fast energy–aka sugar and refined carbs.

4) Stress drains energy faster than we think

If your day has been packed with problem-solving, meetings, decision-making, emotional stuff, or nonstop “go-go-go”… your nervous system can feel like it’s been running a marathon.

Stress hormones can mess with appetite and blood sugar, and mental fatigue can look a lot like physical fatigue.

So you might not need a nap… you might need a break.

Or a snack that actually works.

5) Dehydration and too much caffeine (plot twist)

Sometimes the slump is partly dehydration, especially in winter when we don’t feel as thirsty.

And sometimes it’s the caffeine roller coaster:

  • coffee early
  • not enough food
  • energy dips
  • more coffee
  • shaky/tired combo later

(We’ll talk caffeine timing next week, because a few small tweaks can make a big difference.)

A quick “Slump Check” for today

Quick carb vs. Balanced lunch plate

Before you blame yourself, ask:

  1. Did I eat enough at lunch?
  2. Did lunch include protein + fiber?
  3. Have I had water today?
  4. Has my stress level been… a lot?
  5. Have I been sitting for hours without a break?

You don’t need perfect habits to fix this. You just need a little awareness, because the afternoon slump is usually a pattern problem, not a “willpower problem.”

Tiny takeaway (because I like simple)

If you remember nothing else this week, remember this:

The slump is often your body asking for either better fuel… or a better pause.

Next week I’ll give you easy “slump solutions” (no complicated meal prep required): lunch upgrades, snack strategy, 5-minute movement, and caffeine timing that won’t backfire.

Until then… if you hit that 3 PM wall today, don’t panic.
Just consider it a clue. 😉

To your steady energy,
Health Coach Carol

“Almost everything will work again if you unplug it for a few minutes, including you.” – Anne Lamott

Evening Snacking, Emotional Snacking, Snack Menu

February 19, 2026
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Food, Health

Week 1 was the “why” behind cravings. Week 2 is the “what now.” Use a simple Snack Menu, set up your environment, and handle evening/comfort snacking without guilt (or mindless munching).

Why Cravings Feel Different at Night

Afternoon cravings are often about fuel (not enough protein/fiber earlier). Evening cravings are often about relief.

At the end of the day you might be:

  • tired
  • stressed
  • seeking comfort
  • finally slowing down (and noticing you’re hungry)
  • used to a snack as part of your routine

Step One: Figure Out What Kind of “Hungry” It Is 

Before you snack, ask:

Am I hungry… or am I:

  • Tired (need a break?)
  • Stressed (need a reset?)
  • Bored (need something interesting?)
  • Needing comfort (looking for a little soothing?)
  • Under-fed (need more protein/real food?)

Sometimes food is comfort. The goal isn’t to eliminate comfort eating; it’s to notice it and choose it on purpose.

The “Snack Menu” (So You Don’t Have to Think)

When you’re hungry, the best snack is the one you can choose quickly.

Pick 2 snacks from each category and keep ingredients on hand.

Sweet-ish choices

  • Greek yogurt + berries + walnuts
  • Cottage cheese + fruit
  • Apple + peanut butter
  • Banana + nuts
  • Chia added to yogurt + fruit

Savory choices

  • Hummus + veggies + a few whole-grain crackers 
  • Turkey or ham roll-ups + baby carrots
  • Hard-boiled eggs + fruit
  • Tuna packet + cucumber slices
  • Edamame + fruit

Crunchy choices

  • Popcorn + string cheese
  • Roasted chickpeas + fruit
  • Nuts + an orange
  • Whole-grain crackers + cheese
  • Veggies + guacamole

Key idea: a plan is better than perfect.

The Evening Snack “Fork in the Road”

If you are truly hungry

Choose a snack that feels like a mini-meal so you don’t keep prowling the kitchen.

Mini-meal snack ideas:

  • Greek yogurt + berries + nuts
  • Cottage cheese + fruit
  • 1–2 eggs + fruit
  • Hummus + veggies + crackers
  • Small smoothie with protein + fruit

If it’s comfort or habit

Try this 3-step approach:

  1. Pause: “What do I actually need right now?”
  2. Support: tea, stretching, a shower, journaling, a quick tidy-up, or a 5-minute walk
  3. Choose on purpose: If you still want the snack, have it. Sit down and enjoy it (no standing at the counter)

A small tweak that helps: decide your “kitchen closing time” most nights (even if it’s simply “after I brush my teeth”).

Make the Healthy Choice the Easy Choice

If evening snacking is your biggest challenge, it’s not about willpower. Start with setup.

Set yourself up in 5 minutes

  • Put your “go-to snacks” at eye level in the fridge
  • Put treats out of sight (higher shelf or back of pantry)
  • Pre-portion a few snack options (even two days’ worth helps)
  • Keep a “comfort drink” option ready (mint tea, decaf, broth, sparkling water)

When the good option is easy, your future self wins.

Store-Bought Shortcuts (Because Real Life Happens)

If you need grab-and-go, here are smart picks that fit your snack strategy:

  • Single-serve Greek yogurt or cottage cheese   
  • Cheese sticks + fruit
  • Hummus cups + veggies
  • Tuna or salmon packets
  • Roasted edamame or chickpeas
  • Nuts or trail mix (portion it if it’s easy to overdo)

Quick tip: if it’s mostly carbs, pair it with protein.

Your Week 2 Challenge

Pick ONE option for the next 7 days:

  • Keep two go-to snacks ready in the fridge
  • Use the check-in before evening snacking
  • Sit down for your snack (no scrolling, no standing) at least 3 times this week

Small changes done consistently beat big changes done once.

You don’t need to stop snacking. You just need a snack plan that works with your life, especially when you’re tired and want comfort.

In case you missed it, here’s the link to a video I did on smart snacking at bedtime. Smart Snacking Video

Much love,
Health Coach Carol

“The road to enlightenment is long and difficult, and you should try not to forget snacks and magazines.” ~ Anne Lamott

Snack Strategy for Cravings

February 12, 2026
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Food, Health

Quick note before we dive into cravings: I mentioned resistant starch last week, and several of you wanted more clarity. Here you go.

Resistant starch is a type of carbohydrate that resists digestion in your small intestine. Instead of spiking your blood sugar quickly, it travels to your large intestine where your gut bacteria ferment it–kind of like a fiber “helper.”

Is resistant starch a good thing?

For most people, yes. Resistant starch can support steadier energy, better fullness, and gut health. The only “not so great” part is that if you add a lot too fast, it can cause gas or bloating (because your gut bugs are throwing a party). 

Where you’ll find it  

  • Slightly green bananas
  • Cooked-and-cooled potatoes or rice (think potato salad or leftover rice)
  • Beans and lentils
  • Whole grains like oats and barley

Simple takeaway: Resistant starch is generally a win. Increase gradually and drink enough water.

Snack Strategy for Cravings

Cravings aren’t a character flaw. They’re usually a message. And the message is often one of these:

1) You didn’t eat enough earlier

If breakfast was just coffee (or coffee and a bite of something), your body will “invoice you” later, usually around 3pm.
Fix: Make lunch more “anchored” with protein + fiber (more on that below).

2) Your snack is basically a mini-dessert

Some snacks are delicious… and about as filling as a greeting card. If your go-to is mostly refined carbs (cookies, marshmallows, crackers, pretzels, granola bar), cravings return fast.
Fix: Upgrade your snack using the Snack Formula below.

3) You’re tired, stressed, or overstimulated

Stress cravings are real cravings. Your brain is trying to self-soothe.
Fix: Use a quick pause (takes 10 seconds).

4) You’re under-hydrated

Mild dehydration can feel like hunger, especially in winter when thirst cues are quieter.
Fix: Try water first, then snack if you’re still hungry.

The Snack Formula (This Is the Whole Game)

If you want a snack that actually “works,” build it like this:

Protein + Fiber (or Produce) + Optional Healthy Fat

Why it works: it slows digestion, steadies blood sugar, and keeps you full longer.

Real Life Snack Combos (Pick Your Style) 

Sweet-ish

  • Greek yogurt (plain) + berries + walnuts
  • Cottage cheese + pineapple or berries
  • Apple + peanut butter
  • Protein smoothie (small) + cinnamon
  • Chia pudding (or chia added to yogurt)

Savory

  • Hummus + veggies + a few whole-grain crackers
  • Turkey/ham roll-ups + baby carrots
  • Hard-boiled eggs + grapes
  • Tuna packet + cucumber slices
  • Edamame + fruit

Crunchy cravings

  • Popcorn + string cheese
  • Roasted chickpeas + fruit
  • Nuts + an orange

The 10-Second Craving Pause

Before you snack, ask:

Am I hungry… or am I:

  • Tired (need a break?)
  • Stressed (need a reset?)
  • Bored (need something interesting?)
  • Needing comfort (looking for a little soothing?)
  • Under-fed (need more protein/real food?)

(Sometimes food is comfort–and that’s human. The goal isn’t to eliminate comfort eating; it’s to notice it and choose it consciously.)

If you’re truly hungry: snack on purpose (no guilt).
If you’re not: take a 2-minute break–walk, stretch, or make tea–then decide. 

A Simple Plan for This Week

Try this for 5 to 7 days:

  • Plan 2 “go-to” snacks you like (one sweet, one savory)
  • Pair carbs with protein (no naked carbs)
  • Use the Craving Pause once per day–not to be perfect, just to notice

You don’t need willpower. You need a snack plan that doesn’t leave you hangry.

Next week I’ll share a “Snack Menu” plus easy store-bought options and what to do about evening snacking (the one that whispers, “Just a little something…”)

In the meantime, here’s a link to a video I did addressing smart snacking at bedtime. It may help some of you get better sleep! Smart Snacking Video

Much love,
Health Coach Carol

“Everyone I know is looking for solace, hope and a tasty snack.” ~ Maira Kalman

5 Fun Fiber Facts and My Birthday

February 4, 2026
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Food, Fun, Health

Fiber isn’t flashy. It doesn’t have a trendy hashtag. But it is a quiet overachiever–supporting digestion, heart health, steadier energy, and that “I feel satisfied after I eat” feeling we all appreciate.

So let’s make fiber fun (or at least more fun than you’d expect). Here are a few facts you can use at the dinner table, at book club, or when you’re trying to talk yourself into adding berries to breakfast.

Fun Fiber Fact #1: Green vs. ripe bananas

A medium banana has about 3 grams of fiber, whether it’s greenish or perfectly ripe.
But greener bananas usually have more resistant starch–a type of starch that acts a lot like fiber in the body (it’s not fully digested and can be friendly to your gut). As the banana ripens, resistant starch decreases and sweetness increases.

Translation: greener banana = less sweet + more “slow-and-steady” fuel.

Fun Fiber Fact #2: Popcorn math (because it’s our Official State Snack)

Popcorn is a whole grain snack, and 3 cups of air-popped popcorn gives you about 3 grams of fiber.
So…

  • Want ~6 grams of fiber from popcorn? Aim for about 6 cups.
  • Want ~10 grams? That’s around 9–10 cups. (That’s a lot of popcorn!)

Totally doable for movie night. Less practical if you’re snacking while standing at the pantry door. 😉

Fun Fiber Fact #3: Can fiber help with weight loss?

Fiber isn’t magic, but it can be a very helpful teammate.

High-fiber meals often help you feel fuller longer, which can mean fewer snack attacks and less “mysterious hunger” an hour after lunch. Research consistently connects higher fiber intake with easier weight management (mainly because of satisfaction and lower overall calorie intake–not because fiber is doing anything dramatic in your metabolism).

Translation: fiber doesn’t “burn fat,” but it can help you stay on track without feeling deprived.

Fun Fiber Fact #4: If it grew from the ground, it has fiber

Fiber comes from plant foods: fruits, veggies, beans/lentils, whole grains, nuts, seeds.

If it had a face… it doesn’t have fiber.
(That doesn’t mean animal foods are “bad” –it just means plant foods need to show up regularly.)

Fun Fiber Fact #5: The cook-then-cool trick

When you cook and then cool foods like potatoes, rice, or pasta, some of the starch can shift into more resistant starch. (Hello, leftover potato salad and next-day rice bowl.)

Easy “fiber boosters” that don’t taste like cardboard

If you want a few quick wins:

  • 1 Tbsp chia seeds in yogurt/oatmeal
  • ½ cup beans added to soup, salad, or taco bowls
  • 1 cup raspberries/blackberries
  • 3 cups air-popped popcorn

A gentle reminder (from your digestive system)
If you increase fiber, do it gradually… and drink water. Fiber loves water. Without it, things can get a little… uncooperative.

Let’s Celebrate My Birth Month 

As usual, I’m celebrating my entire birth month–because why should kids be the only ones who get birthday parties? 🥳

And it’s a good time to reflect: what’s working, what’s not, and what still feels aligned with who I am today. What needs to go? Birthdays remind me to be intentional with the time I have.

If you want to join me in the celebrating, make it simple: pick one small upgrade you’ll enjoy this month–more walks, a lunch date, a fun class, a new recipe… or a cozy bowl of popcorn while you watch your favorite movie. Bonus upgrade question: What’s one thing you could drop, and one thing you could add, to make life feel a little more aligned?

Celebrating together,
Health Coach Carol

“If you got a chance, take it, take it while you got a chance. If you got a dream, chase it, ’cause a dream won’t chase you back. If you’re gonna love somebody, hold ’em as long and as strong and as close as you can. ‘Til you can’t.”—Cody Johnson, “Til You Can’t”