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carol@inkwellcoaching.com

Crown Point, IN

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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

June 4, 2025

The Cancer-Fighting Power of Habits

Every so often, you stumble on two articles in one day that seem to shout the same message from different rooftops. That’s exactly what happened thi

May 29, 2025

Survival and Everyday Strength

There are books you read, and there are books that change you. One that recently left a lasting mark on me is Resolute by Benjamin Hall, a Fox News co

May 22, 2025

Celebrate Smart with Memorial Day Tips

As Memorial Day weekend approaches, many of us look forward to picnics, cookouts, family gatherings, and the unofficial start of summer. But before we

May 15, 2025

Busting a Salad Food Myth and Recipe

You may have seen articles or heard claims that cucumbers and tomatoes don’t belong together on your plate or in your salad. The reasons? Some say t

Not a Vegetable Fan? Read This

It’s not just kids that wrinkle their nose at a plate of green stuff.

Lots of fully-grown adults feel the same—inclined to hide their Brussels sprouts under their seat cushion or sneak them to the dog–if no one was watching.

If that’s you, it’s not a character flaw.

While many vegetables verge on sweet (like carrots, peas, beets), others have dominant bitter tones (think: kale, endives, rapini, and yep, Brussels sprouts).

Most animals—including humans—have a natural aversion to bitter flavors. 

And some have a stronger aversion than others.

About a quarter of people are “supertasters”—folks who are extremely sensitive to all flavors, including bitter compounds in many vegetables.

So if you’ve never liked vegetables, and actually, just prefer bland foods overall (pass the buttered noodles, please)…

…You might be a supertaster.

Or maybe you just haven’t eaten vegetables prepared in a way that appeals to you… yet.

Not liking vegetables doesn’t make you inherently unhealthy, but it probably does make it harder for you to, well, eat more vegetables.

If you want to eat more veggies because of all the health benefits they offer but you’re also thinking, “I’d rather eat a sock,” try this three-step game plan.

1️. Challenge

Hit up a grocery store with a decent produce selection, or a restaurant with some unique plant-based dishes and pick a vegetable you normally wouldn’t eat.

Maybe you haven’t tried a certain veggie since you were eight and wrote it off as disgusting.

Or maybe you’ve just never tried a [insert new-to-you vegetable here].

Then [cue chanting] do it, do it, do it.

Eat it and see what happens. It’s an experiment. Or a dare, if you prefer.

Even if you don’t love your first experience, try to stay open-minded: Research suggests we may need to try new foods many times before we learn to like them.

(You might surprise yourself though.)

2️. Complement

 Combine vegetables with other foods to harmonize (or at least tone down) those bitter flavors.

Toss some Brussels sprouts to the roasting pan with your sweet potatoes. Some people who despise steamed broccoli love roasted broccoli.

Mix spinach into your ramen bowl. Add spice, herbs, or lemon juice.

3️. Cushion

Certain flavors can magically turn the bitter volume down.

Sweet and fatty flavors, especially, can interfere with your brain’s perception of bitterness.

Excellent cushions include honey, maple syrup, olive oil, toasted nuts or seeds, and butter.

Here are a few sample combos for inspiration:

  • Kale with tahini and lemon juice
  • Radicchio with goat cheese, peppers, and honey
  • Asparagus with garlic, feta, avocado, and lemon
  • Brussels sprouts with bacon and onions
  • Broccoli with balsamic vinegar and olive oil
  • Endive with mirin and walnuts

Not everyone needs to eat the same way.

For example, a heaping spinach or kale salad may not appeal to your palate or dietary goals. 

But most people benefit from eating a variety of plants regularly.

Try different things and find a roster of vegetables that:

✅ You digest well

✅ You can afford and access

✅ You find reasonably delicious prepared in the right way

Your vegetable team is out there. Good luck.

If you need help with this, email me and we’ll figure out some new ideas together.

Much love,
Health Coach Carol

 “Life expectancy would grow by leaps and bounds if green vegetables smelled as good as bacon.” — Doug Larson

How Safe is Your Cinnamon?

I’m a huge cinnamon fan. I shake it in my coffee, smoothies, muffins, stewed apples, and of course, pumpkin pie.

Years ago I mixed it with a little sugar and made cinnamon toast. 

Imagine my shock when I learned that some brands have unsafe levels of lead, a heavy metal that has no business being in a human. (Shout out to Paulette who gave me the tip on this bit of news. Thanks!)

This is a legitimate concern which is why I’m sharing it with you in case you missed it in your news feed.

Consumer Reports tested 36 ground cinnamon products and spice blends containing cinnamon. Of those, 12 of them contained unsafe lead levels. One-quarter teaspoon of any of these brands has more lead than a person should consume in a day.

Heavy metals can accumulate in the body, remain for years, causing serious health issues.

Here is a list of the 12 brands with the highest lead levels, listed from highest lead content on down. If you have one of these in your spice cabinet, throw it out immediately. (Fortunately, the cinnamon I use is not listed.)

  • Paras Cinnamon Powder
  • EGN Cinnamon Powder
  • Mimi’s Products Ground Cinnamon
  • Bowl & Basket Ground Cinnamon
  • Rani Brand Ground Cinnamon
  • Zara Foods Cinnamon Powder
  • Three Rivers Cinnamon Stick Powder
  • Yu Yee Brand Five Spice Powder
  • BaiLiFeng Five Spice Powder
  • Spicy King Five Spices Powder
  • Badia Cinnamon Powder
  • Deep Cinnamon Powder

Here is the list of the 6 cleanest cinnamon brands, containing no lead or posing the lowest risk.

  • 365 Whole Foods Market Ground Cinnamon
  • 365 Whole Foods Market Organic Ground Cinnamon
  • Loisa Organic Cinnamon
  • Morton & Bassett San Francisco Organic Cinnamon
  • Sadaf Cinnamon Powder
  • Sadaf Seven Spice blend

As we dive into the season of pumpkin spice everything, cinnamon is likely finding its way into more of your favorite treats. Enjoy the cozy comfort of clean cinnamon in all its deliciousness.

Sending love,
Health Coach Carol

“I can’t tell you enough about cinnamon. Cinnamon is an awesome spice to use and it goes great with something like apples in the morning or in a mixture of fruit or in your oatmeal or even in your cereal.”– Emeril Lagasse

10 Simple Tips to Ease into Fall

Fall is officially here. I know this not only from the calendar and fewer hours of daylight, but by the temperature of my house when I wake up in the morning.

BRRRR!

Oh, and I’m already cleaning up leaves in my flowerbeds and around the yard. Seems like just yesterday that we were enjoying the long days of summer. Ahhh…. sweet memories. 

At any rate, it seems like I can’t get enough sleep either. I know it’s the shift in seasons since this happens every year.

Perhaps some of you can relate. The change to cold and darker days messes with us.

What to do? Here are 10 simple tips to help ease the transition into the chilly days and nights of autumn.

  1. Warm, Cooked Meals: Favor warm, nourishing meals like soups, stews, and cooked grains. For breakfast, try cooked grains like oatmeal, cream of rice, cream of wheat.
  2. Root Vegetables: Incorporate grounding foods like sweet potatoes, carrots, beets, and squashes. These vegetables are naturally warming and provide stable energy.
  3. Spices: Use warming spices such as ginger, cinnamon, cumin, turmeric, and black pepper in your cooking. These spices ignite the digestive fire and help keep the body warm.
  4. Warm Beverages: Drink herbal teas like ginger tea, cinnamon tea, or cumin, coriander and fennel tea to promote proper digestion. (Click here for a recipe to make your own CCF brew.) Sipping warm water throughout the day is also beneficial. Avoid cold drinks.
  5. Consistent Routine: Fall can feel ungrounding, so establishing a daily routine for eating, sleeping, and exercising is important to create stability.
  6. Restorative Sleep: Try to go to bed early and wake up early to stay aligned with the season. (This is one I need to practice.)
  7. Slow Down: Fall is a time to reduce activity and focus on introspection and rest. Avoid multitasking and aim to simplify your schedule.
  8. Fall Colors: Embrace the beauty of the season and incorporate warm, grounding colors into your wardrobe, like deep reds, oranges, yellows, and earthy tones (browns, rusts, olive greens), to help you feel more connected to the comforting rhythms of fall.
  9. Grounding Rituals: Spend time outside in nature to ground yourself, whether through gentle walks, gardening, or just sitting in a park. This helps align your energy with the grounding qualities of fall.
  10. Warm Clothing: Dress in layers with warm, soft fabrics like wool and cotton to keep your body warm and cozy.   

As the leaves change and the air turns crisp, taking small, intentional steps can make all the difference in how we transition into the cooler months. Whether it’s through the foods we eat, the colors we wear, or the mindful rituals we practice, tuning into nature’s rhythms brings a sense of balance and peace.

Need some help getting started with your fall routine? Shoot me an email and we’ll create a plan together.

Much love,
Health Coach Carol

“Autumn shows us how beautiful it is to let things go.” — Unknown

Cumin, Coriander, Fennel (CCF) Tea

To make a cup of CCF tea (Cumin, Coriander, and Fennel tea) using seeds, follow this simple recipe:

Ingredients:

  • 1/2 teaspoon cumin seeds
  • 1/2 teaspoon coriander seeds
  • 1/2 teaspoon fennel seeds
  • 2 cups of water
  • May add ginger and/or cinnamon for extra warmth 

Instructions:

  1. Measure the Seeds: Take 1/2 teaspoon each of cumin, coriander, and fennel seeds.
  2. Boil Water: Bring 2 cups of water to a boil in a saucepan.
  3. Add the Seeds: Once the water is boiling, add the cumin, coriander, and fennel seeds to the water.
  4. Simmer: Reduce the heat to low and let the seeds simmer in the water for about 5–10 minutes.
  5. Strain and Serve: After simmering, strain the tea into a cup to remove the seeds, and it’s ready to drink.

You can enjoy this tea warm prior to meals or in-between. Drink it up to 2–3 times a day to help with digestion and balance, especially during seasonal transitions like fall.