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carol@inkwellcoaching.com

Crown Point, IN

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August 7, 2025

August Anxiety. Sunscreen vs. School Bells

This time of year, I feel a mixture of emotions. On the one hand, summer is in full swing. The flowers are thriving, temperatures still soar, and ther

July 30, 2025

Recharging After Your Vacation

Have you ever returned home from a vacation and thought to yourself, “Gee, I could use a vacation.”? I know I have. It seems wrong. We have such a

July 20, 2025

Traveler’s Guide to Food and Fitness

Summer vacations. I’ve always been a big fan of vacations any time of year. They are SO FUN, and people are usually very nice to you when you’re a

July 16, 2025

The Peach vs. Nectarine Debate

I love them both. Lately I’ve been wondering about their slight differences, which sent me down the rabbit hole of looking into their unique charact

July 9, 2025

The Dog Days of Summer

How often I’ve heard this phrase, yet never knew that Dog Days were official. Turns out, the Dog Days of Summer run from July 3 to August 11. This t

July 3, 2025

Can Bananas Ruin Your Berry Smoothie?

This past week I received an email with this question: “I recently read an article about bananas reducing the nutrition of the berries in a smoothie

June 26, 2025

Hot Weather, Cool Tips

Lots of ideas swirling around in my head today—to which Mr. Non-Compliant would say, “Uh Oh!” Since I couldn’t decide on one topic, thought I&

June 19, 2025

Savor the Solstice and Welcome Summer

On June 20 at 10:42 p.m. EST, the sun will reach its highest point in the sky, ushering in the official start of summer in the Northern Hemisphere. Th

June 18, 2025

Summer Solstice Fruit Salad with Mint & Citrus Honey Drizzle

This bright and refreshing fruit salad is perfect for summer gatherings, picnics, or a simple treat to celebrate the season. With a citrus-honey drizz

June 12, 2025

Flossing Beyond the Gums

We all know we should floss—but it turns out this simple daily habit might do more than just protect your smile. More and more research suggests tha

August Anxiety. Sunscreen vs. School Bells

This time of year, I feel a mixture of emotions. On the one hand, summer is in full swing. The flowers are thriving, temperatures still soar, and there’s lots of daylight to enjoy.

Then there’s the other hand. School supplies are on sale everywhere. Families are sneaking in that last vacation or day at the beach before the school bus shows up (for some) next week.

If you have school-age children at home, I’m guessing you are right here with me. Although my boys are grown and I no longer must get them ready to go back to school, the nostalgia of those days hits me every year. 

From my own childhood, I recall getting to shop for the just-right lunch box, book bag, a slew of No.2 pencils, big soft erasers, notebooks, and saddle shoes. I loved this time of year.

Still do.

I shop the back-to-school aisles. Just this week I had to stock up on wide-rule notebooks and, have so far, managed to resist buying fun colored gel pens and highlighters.

There’s still time.

If you happen to be dealing with some mood or emotional shifts, here are some tips to help you—and me–enjoy the transition.

Mood & Emotional Support Tips for the August “In-Between”

Acknowledge the Weirdness
Simply recognizing that this season can feel emotionally off—even if you don’t have school-aged kids—is validating. You’re responding to a subtle but real shift in energy, routines, and social cues.

Stick to a Simple Morning Routine
Having a consistent start to your day (even just 10–15 minutes) can create a sense of grounding when everything else feels in flux. A glass of lemon water, a short walk, writing morning pages, meditating, or stretching can set a calmer tone. Choose what feels right for you.

Limit Over-Scheduling
With calendars filling up again, it’s easy to feel overwhelmed. Give yourself permission to say no or keep a couple evenings unscheduled to preserve that summer spaciousness.

Get Some Morning Light
Early morning light exposure helps reset your circadian rhythm, boosts serotonin levels and supports better sleep—key factors in managing mood, anxiety, and energy during seasonal transitions.

Keep Moving but Keep It Gentle
You might not feel like intense workouts when it’s hot or when your mood dips—and that’s okay. A short walk, light yoga, or dancing around the kitchen still gives your brain a dose of feel-good endorphins.

Enjoy the Little Things 
Small pleasures—like buying fresh peaches, walking barefoot in the grass, or catching a summer sunset—can lift your mood and anchor you in the present, instead of mourning the nearing end of summer.

Stay Hydrated & Eat Light When It’s Hot
You already know this, but it’s important. Dehydration can amplify fatigue and mood swings. So can heavy meals in hot weather. Think hydrating foods (melons, cucumbers), cool salads, or small meals more frequently to avoid energy crashes.

Protect Your Sleep
This is BIG: longer daylight can tempt us to stay up late, but earlier obligations (like back-to-work or school schedules) make it harder to catch up. Start winding down a bit earlier—even if it’s just by 15 minutes. Small, incremental changes add up.

Talk to a Friend
Knowing that time marches on for everyone can help ease the transition. We are social creatures and community is vital. Phone a friend or meet, even if it’s for a brief walk or coffee date.

Next week, we’ll talk about what to eat when it’s too hot to cook, how to hold onto those summer vibes without losing your footing, and small ways to feel more like yourself again—even when school buses are back on the roads.

Please drive carefully and keep an eye out for darting children.

Much love,
Health Coach Carol

“The first day of school is our second New Year’s. It is our day to make resolutions, to look backward to former lapses and triumphs and to look ahead, usually with a mix of anxiety and hope, to the year to come.”– Mark Edmundon

Recharging After Your Vacation

Have you ever returned home from a vacation and thought to yourself, “Gee, I could use a vacation.”?

I know I have. It seems wrong. We have such a great time in a different setting and come back to a host of responsibilities. Mail to go through (mostly junk), bills to catch up on, a garden to weed (depending on the time of year), laundry, grocery shopping, children to get to school, appointments, meal planning, work to go to, and more.

No WONDER we’re tired and need another vacation!!

Not only that, because we’ve been on holiday, our bodies need to recalibrate from a host of other possibilities.

🧳 Post-Vacation Fatigue: Why It Happens 

  • Jet lag or disrupted circadian rhythms
  • Overeating and sugar overload (perhaps Mr. Non-Compliant ate a few too many donuts)
  • Less hydration, more alcohol or caffeine
  • Sleep in unfamiliar places (hotel sleep is rarely ideal)
  • Emotional/social burnout from group travel (friends are sometimes SO MUCH FUN)
  • The “letdown effect” (your body crashes after a stretch of fun or adrenaline)
  • Facing all those back-home responsibilities

🔄 What You Can Do About It:

🥦 1. Fuel to Feel Better

  • Focus on fresh produce, lean protein, and whole grains
  • Cut back on sugar and alcohol for a few days
  • Try a simple “reset” meal plan—think hydration, fiber, and light meals

💧 2. Hydrate Like You Mean It

  • Drink plenty of water and add electrolytes if needed
  • Herbal teas can help digestion and relaxation
  • Avoid jumping straight back to heavy caffeine use

🛏 3. Prioritize Sleep (and not just early bedtime) 

  • Re-establish a calming nighttime routine
  • Get morning sunlight to reset your body clock
  • Allow naps if you need them—but not too late in the day

🧘‍♀️ 4. Move Gently

  • Don’t jump into intense workouts right away (one of my favorite tips)
  • Go for walks, stretch, or do yoga to ease back into movement
  • Movement helps with digestion, circulation, and sleep—all key to feeling better

🧠 5. Reset Your Mindset

  • Don’t despair if you feel “off” for a few days—it’s normal—you’re normal
  • Reframe the return: instead of “back to the grind,” try “back to routine = stability”
  • Reflect on the good parts of the trip to keep the mood lift without the exhaustion
  • Plan a lunch date with a friend or date-night with your significant other so that you have something to look forward to

You don’t need a complete detox or bootcamp to bounce back. Do what you can and know that you’ll be back in the swing of things soon—planning your next fabulous vacation.

Sending love,
Health Coach Carol

“No man needs a vacation so much as the man who has just had one.”– Elbert Hubbard

Traveler’s Guide to Food and Fitness

Summer vacations. I’ve always been a big fan of vacations any time of year. They are SO FUN, and people are usually very nice to you when you’re a guest in their city or country. My memories of summer vacations with our boys are the best.

Whether you enjoy hiking the mountains, basking on tropical beaches, or relaxing at a lakeside cabin, it is possible to have a great time and not toss your health and fitness goals out the window. Completely, anyway.

Yes, you want to experience the local fare wherever you visit, so definitely make allowances for that. At the same time, you want to feel good and enjoy every day to the fullest. With some planning and the right mindset, you can have that cake AND eat it too, without overthinking it.

Choose what suits you from these ideas to help enhance your travel adventures, wherever they lead.

🧳 Smart Packing for Healthy Travel

Think of it as your “Wellness Bag.” 

  • Mini resistance bands or a jump rope (lightweight and versatile)
  • Collapsible water bottle – stay hydrated, save space
  • Portable snacks (see next section)
  • Electrolyte packets or magnesium for hydration + sleep support
  • Travel-size sunscreen, insect repellant, and hand wipes – small things that can make a big difference in your comfort
  • App or playlist downloaded that helps you meditate, breathe, or move

🥜 Healthy Snacks to Bring Along

Whether you’re in a car, airport, or hotel, having good snacks on hand is key:

  • Nuts or trail mix (DIY or low-sugar varieties)
  • Protein bars with clean ingredients
  • Nut butter packets
  • Jerky (look for low-sodium, nitrate-free options)
  • Roasted chickpeas or edamame
  • Fresh fruit that travels well: apples, oranges, grapes
  • Rice cakes/crackers + hummus or tuna packets if you’re packing a cooler

Pro Tip: Pack your snacks like a little gift to your future self—it helps reduce temptation when fatigue sets in.

🥗 Navigating Meals on the Go

Airport or Roadside Dining Tips:

  • Look for grilled options over fried
  • Prioritize protein and fiber to stay full
  • Skip the giant soda, grab sparkling water or unsweetened tea
  • When all else fails: buy a banana and a bag of nuts—better than fast food regret

Hotel Breakfast Buffets:

  • Start with protein: eggs, Greek yogurt, nut butter
  • Add fruit or veggies (yes, even on vacation!)
  • Beware of the sugar trap of muffins, DONUTS (especially noted for Mr. Non-Compliant), waffles, juices—try to balance

🏋️ Fitness on the Fly 

Stay Active Without a Gym:

  • 10-minute hotel room bodyweight circuit (squats, lunges, push-ups, planks)
  • Take the stairs, walk instead of Uber when possible
  • Explore the area by bike, kayak, or hike
  • Morning yoga or stretching on the balcony, patio, or beach
  • Use apps like Nike Training Club or FitOn for on-the-go workouts

💡 Mindset Tips for Travel Wellness

  • Progress, not perfection: Aim to feel energized by your choices, not restricted
  • Pick 1-2 non-negotiables (like daily movement or staying hydrated)
  • Let the location inspire you—move the way the locals do
  • Enjoy without guilt. That gelato in Italy or beignet in New Orleans? Savor it. You know my rule, “Only eat it if it’s AMAZING!”

Be flexible with everything and most importantly, have the BEST time! And in case you happen to overdo while you’re on your adventure, next week I’ll blog on how to deal with post-vacation fatigue.

Much love,
Health Coach Carol

“Summer is singing with joy, and the beaches are inviting you with dancing waves.”
Debasish Mridha

The Peach vs. Nectarine Debate

I love them both. Lately I’ve been wondering about their slight differences, which sent me down the rabbit hole of looking into their unique characteristics.

So, what’s the difference?

The main distinction comes down to texture:

  • Peaches have thicker, fuzzy skin and softer flesh.
  • Nectarines are smooth-skinned and slightly firmer. They are typically smaller than peaches. Nectarines are peaches without fuzz. 

The difference is caused by one single gene. Nutritionally, they’re pretty much neck and neck—both low in calories, contain vitamin C, potassium, fiber, antioxidants, and a sweet way to stay hydrated thanks to their high water content.

How are they similar?

They are stone fruits because they contain a large, hard pit. Both have freestone, clingstone, or semi-freestone pits, plus yellow or white flesh.

Freestone fruits contain pits that are easy to remove, while the pits of clingstone fruits are hard to separate from the flesh. Semi-freestone peaches or nectarines are a hybrid of the first two.

White peaches and white nectarines are sweeter than their yellow counterparts due to their lower acidity. Their sweetness increases with ripeness.

When I first bring them home, they’re usually hard as rocks. I let my peaches and nectarines sit out at room temperature until they are just slightly soft to the touch. Then I put them in the fridge to prevent spoilage.

Ways to enjoy them

They’re the perfect snack just as they are—raw, juicy, delicious.

Peaches tend to be a bit juicier and softer, perfect for cobblers, pies, jams, salsas, or fresh slices over yogurt. Nectarines often have a firmer bite and a slightly tangier flavor, making them great for grilling or slicing into salads.

More Ideas 

  • Add sliced nectarines to a spinach and goat cheese salad. 
  • Make a peach salsa with red onion, jalapeño, lime, and cilantro.
  • Grill nectarines and top with a dollop of Greek yogurt and honey for dessert.
  • Toss into your smoothie.
  • Add to your oatmeal or yogurt.

Whichever you prefer, now is the time to enjoy these sweet, sun-ripened gems while they’re at their peak.

And let that juice roll down your chin.

Much summer love,
Health Coach Carol

An apple is an excellent thing—until you have tried a peach. —George du Maurier