1-219-765-8600

carol@inkwellcoaching.com

Crown Point, IN

mobile-logo
Top
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

admink
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

admink
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
April 2, 2026

Six Foods With a Reputation Problem

Some foods have terrible PR. They are not trendy. They are not glamorous. They are not showing up in beautiful little bowls on social media with chia

admink
Food, Fun, Health
March 26, 2026

Post-Workout Protein Without the Panic

For years, fitness culture has pushed the same message: if you do a strength workout, you had better get protein into your body within 30 minutes or y

admink
Food, Health
March 18, 2026

Mind the Gap, But Don’t Live There

I recently read The Gap and the Gain by Dan Sullivan and Dr. Benjamin Hardy, and I think it is one of those books that can help just about anyone in j

admink
Health
March 4, 2026

Stop the 3PM Snack Spiral

Stop the 3PM Snack Spiral Last week we talked about why the 2 to 4 PM slump hits so many of us: a natural energy dip, lunch patterns that don’t hold

admink
Food, Health

Eat the Pizza. Here’s How.

May 7, 2026
0
0
Food, Fun, Health

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 second. And no, I have not become Mrs. Non-Compliant.

Tomato sauce is rich in lycopene, a powerful antioxidant. Veggie toppings bring fiber and vitamins. Even the crust can work in your favor depending on what you choose. Pizza has never really been the problem. The toppings, the portion, and how often we eat it? That’s where things can go a bit sideways. 

 

Toppings Make or Break It

A pizza loaded with sausage, pepperoni, ham, and extra cheese is a completely different meal than one topped with roasted vegetables or a little grilled chicken. Load up on colorful veggies, go easy on the heavy meats, and keep the cheese at a reasonable amount. That one shift changes the whole nutrition picture.

And the crust matters too. Cauliflower crust (which is gluten-free) is my personal favorite. It’s lighter, lower in carbs, and really satisfying. Gluten-free crusts are a wonderful option if you have a sensitivity. Whole wheat adds a bit of fiber. And thin vs. thick? Choose wisely. At any rate, a smarter crust gives you a better foundation before you add a single topping.

 

Start With a Salad. Seriously.

Eat a big green salad before the pizza arrives. It takes the edge off your hunger, adds fiber, and means you’ll naturally eat a little less pizza, no willpower required. You’re not suffering through dinner. You’re just starting it in a smarter order. Greens, colorful veggies, a light dressing. Simple as that.

 

A Slice or Two Is Plenty

One or two slices alongside a salad is a genuinely satisfying meal. If you’re not sharing with a crowd, go ahead and plan for leftovers before dinner is over. Cold pizza the next day is one of life’s simple pleasures, and it reheats beautifully. A bonus meal that’s already waiting for you? Yes, please. 

 

Keep It as a Treat, Not a Habit

Pizza nights are fun and social and a little celebratory. That’s exactly what they should be. Enjoy pizza occasionally, make a few thoughtful choices when you do, and it fits right into a healthy lifestyle. No guilt required. Just good pizza, enjoyed the right way.

Much love,
Health Coach Carol

“Every pizza is a personal pizza if you try hard and believe in yourself.” ~Bill Murray

Tiny Seeds, Big Story

April 29, 2026
0
0
Food, Fun, Health

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 those jewel-like seeds, known as arils. (I find this process a little intimidating, messy, and they stain… so as you can see from the photo, I buy them “ready-to-eat.” Aldi had them this week.)
Or maybe it’s the fact that they’ve been around for a very long time, showing up in ancient texts, including the Bible, as a symbol of abundance, beauty, and even healing.

Not bad for something that looks like it belongs in a piece of jewelry.

A Fruit with a Story

Pomegranates weren’t just admired for their looks. They were often associated with nourishment and vitality, something we can still appreciate today, even if we’re just tossing them into a breakfast bowl.

And speaking of bowls…

The other day, I had one of those “what sounds good?” moments and ended up putting together something that was delicious and took about five minutes:

  • Creamy yogurt (I used plain goat yogurt, but you can also use plain Greek yogurt, like Chobani)
  • A heaping spoonful of pomegranate arils
  • Fresh blackberries
  • Honey
  • A sprinkle of something crunchy (granola, nuts… whatever you have)

Any combination of berries and crunch works here.

Protein from the yogurt, fiber and antioxidants from the fruit, and just enough texture to make it feel like a real meal–one that stays with me longer than 20 minutes.

Why Pomegranates Still Hold Their Own

Without getting too deep into the science, pomegranates are known for their antioxidant content, which contributes to overall health in a variety of ways. From supporting heart health to helping the body handle everyday stress a little better, and even offering anti-inflammatory benefits, they’re a great addition to your food rotation.

✨ Other Simple (and Delicious) Ways to Enjoy Pomegranates

  • Toss them into a salad
    Think mixed greens, a little feta or goat cheese, maybe some walnuts. The pop of sweetness with something savory is so good.
  • Sprinkle over avocado toast
    It sounds a little unexpected, but the creamy + crunchy + juicy combo really works.
  • Add to roasted vegetables
    Try them over roasted carrots, sweet potatoes, or even Brussels sprouts. It instantly makes the dish feel a little more interesting.
  • Stir into cottage cheese or oatmeal
    An easy way to switch things up if you’re in a breakfast rut.
  • Drop into sparkling water
    A handful of arils in a glass of bubbly water feels a little fun and a little fancy without trying too hard.
  • Pair with dark chocolate
    If you want something that leans dessert, this is a great combo. Sweet, slightly tart, and satisfying.

A Little Something Extra 

If you’re in the mood for something a bit more snack-like (or want to keep that protein going later in the day), this is where some protein treat snacks come in.

They’re one of those “make once, enjoy all week” options that help take the edge off cravings, especially when the afternoon rolls around and something sweet starts calling your name. Keep them refrigerated or freeze them if you want them to last a little longer.

👉 You can grab the recipe here: Protein Treats

They pair surprisingly well with a bowl like this. Sort of like dessert with benefits.

Bringing It All Together

Pomegranates may have a long history, but they fit easily into everyday life, especially when you buy the arils already extracted from the fruit.

A quick breakfast.
A simple snack.
A small way to add something colorful, flavorful, and nourishing to your day.

Cheers to healthy that’s both tasty and simple.

Much love,
Health Coach Carol

“Life is like a pomegranate; you must crack it open to see the treasures inside.”–Miriam Kain

Chocolate Crunch Protein Balls (No-Bake)

April 26, 2026
0
0
Recipes, Treats

Makes: ~16–20 balls
Time: 10 minutes + 20 minutes chill

Ingredients

  • 3/4 to 1 cup rice crisps
    Note: I use gluten-free chocolate crisps and omit the chocolate chips.       
  • 3/4 cup chocolate protein
  • 1/4 cup mini chocolate chips (optional)
  • 1/2 cup almond butter or sunflower butter
  • 1/3 cup honey or maple syrup
  • Pinch of salt (optional but recommended)

Optional add-ins

  • 2–3 Tbsp dried cranberries or cherries, chopped small

If you need a little extra liquid (choose one)

Add 1–2 Tbsp at a time, only if the mixture won’t hold together:

  • Unsweetened almond milk (or any milk)
  • Water (works fine—neutral)
  • A splash of brewed coffee (nice with chocolate!)
  • Extra honey/maple syrup (adds sweetness + stickiness)

Directions

  1. Mix the sticky base: In a medium bowl, stir together almond/sunflower butter + honey/maple until smooth.
  2. Add protein powder: Stir in the protein powder until it starts looking thick and doughy.
  3. Fold in crunch: Gently fold in rice crisps and mini chocolate chips (and cranberries or cherries if using).
  4. Adjust texture:
    • If it’s too dry/crumbly, add your chosen liquid 1 Tbsp at a time.
    • If it’s too sticky, add 1–2 Tbsp more protein powder or a small handful of rice crisps.
  5. Roll: Scoop about 1 Tbsp and roll into balls.
  6. Chill: Refrigerate 20–30 minutes to firm up.

Storage

  • Fridge: 5–7 days
  • Freezer: up to 2 months (great for grab-and-go)

Easy “Flavor Combo” suggestions

  • Chocolate-Cinnamon Crunch: vanilla protein + cinnamon + mini chips
  • Mocha Crunch: chocolate protein + espresso powder + cacao nibs
  • Trail Mix Balls: vanilla protein + chopped nuts + cranberries + coconut
  • Cherry Almond: chocolate protein + dried cherries + almond extract
  • Raspberry Brownie: chocolate protein + cocoa + crushed freeze-dried raspberries

NOTE: Protein powders come in all varieties. Find one that is easy for you to digest and that tastes good. Expect to pay more for a high-quality protein, i.e., whey protein from grass-fed cows, vegan proteins that are non-GMO and certified gluten-free. Some protein powders have been found to contain heavy metals. If you need assistance, let me know and I’ll give you a more personalized recommendation.

 

That Sneaky Sabotage Problem

April 23, 2026
0
0
Family, Food, Fun, Health

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.

But that is not usually the problem.

Most people know the basics. Eat more whole foods. Move your body. Drink your water. Go to bed earlier. The hard part is doing those things consistently when real life and other people get involved.

Sometimes sabotage shows up in small, almost silly ways. A spouse brings home takeout when you planned to cook. A friend insists dessert is part of the evening. A social group always seems to gather around fried appetizers and drinks. Nobody is trying to ruin your life. Still, it can be just enough to knock you off course. Again. 

Usually, this kind of sabotage is not mean-spirited. It is habit. It is convenience. It is love wrapped in food. It is other people feeling more comfortable when you join them in choices they are already making.

And if we are being honest, sometimes we are not exactly dragged into it. Sometimes we even go willingly.

That is why it helps to expect these moments instead of being surprised by them.

The goal is not perfection. The goal is to minimize the damage.

That may mean choosing a restaurant with grilled, fresh options instead of one where everything is fried. It may mean bringing home two AMAZING donuts instead of six. (My rule: only eat it if it’s AMAZING!)  Ordering the burger but skipping the fries. Sharing dessert instead of having one all to yourself. Small decisions like these can keep a fun moment from turning into a weekend-long derail.

It also helps to say something kindly and clearly. “That sounds good, but let’s pick a place with a few lighter options too.” Or “Bring something home if you want, but don’t bring me my favorite unless you want me to eat it.” Sometimes people are not sabotaging you on purpose. They just keep doing what they have always done.

And when things do go off track a bit, try not to turn one choice into a full collapse. A heavier dinner out does not mean the whole day is ruined. Missing one workout does not mean the week is lost. Healthy living gets a lot easier when you learn how to recover quickly instead of spiraling.

Because here is the truth: it is not one dinner, one dessert, or one skipped workout that causes the trouble. It is when those moments keep repeating without any awareness or plan. 

So, if your spouse, your friends, or your social life occasionally nudge you off course, you are not alone. This happens all the time. The answer is not to become rigid or no fun. It is to be a little smarter, a little more honest, and a little more prepared.

Healthy living is not about avoiding sabotage completely.

It is about being just wise enough to soften the blow.

Much love,
Health Coach Carol

 “People who love to eat are always the best people.”—Julia Child