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carol@inkwellcoaching.com

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October 16, 2025

Good Friends, Good Health, Great Life

Some people call it “girl time,” others call it “guy time.” You may even call it a party. Whatever you call it, spending time with friends doe

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Friendship, Health
October 9, 2025

🥣 Warm Foods to Take the Chill Off Fall

As the Midwest air turns crisp and daylight fades earlier, it’s natural to crave warmth — both in what we wear and what we eat. Fall invites us to

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Food, Health
October 2, 2025

A Star Ingredient for Flavorful Meals

In last week’s blog, I wrote about a variety of spices that add warmth to fall dishes. I had a question from a reader about how to use star anise. S

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Food, Health
September 25, 2025

Fall Spices That Warm the Season

As the air turns crisp and leaves begin to scatter the sidewalks, many of us automatically think of pumpkin spice. It seems to be in everything from l

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Food, Health
September 18, 2025

When Healthy Habits Don’t Add Up

You exercise regularly. Your plate is full of colorful fruits and vegetables. You’ve swapped fried foods for lean protein, cut back on sugar, and ev

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Health, Hope
September 11, 2025

How to Eat Healthier at Any Restaurant

Eating out doesn’t have to derail your health goals. Whether you’re grabbing a bite at your favorite local diner or trying a new international bis

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Food, Health, Hope
September 4, 2025

Mr. Corn Visits Indiana

It’s that time of year again when my dear cousin, Roger, visits from Florida. He visits now because the sweet corn is amazing here in Indiana. For y

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Blog
August 28, 2025

7 Late Summer Wellness Tips

The nights and days are cooler. Darkness comes earlier. The sky looks like fall. I even saw some leaves in Michigan that had turned brilliant red. How

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Blog
August 21, 2025

What to Do with All That Zucchini

Yesterday, my friend Lisa presented me with a zucchini that looked as though it had taken growth hormones. It was gigantic! She told me that she grate

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Food, Fun, Health
August 14, 2025

Echoes of Summer

Can you feel the shift? The days are steamy–yet the calendar is getting a bit crowded with commitments that pair better with the cooler days of

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Food, Fun, Health

Continuing Your Winter Hydration Journey

January 29, 2025
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Health

Last week, I shared five essential tips to help you stay hydrated during the colder months. This week, we’re diving into five more practical ways to keep your body well-hydrated and feeling its best, even when the temperatures drop.

1. Carry a Thermos

A thermos filled with warm water or herbal tea can be a game-changer when you’re on the go. Whether you’re heading to work or out for a winter walk, having a warm, hydrating beverage at hand makes it easier to keep sipping throughout the day.   

2. Add a Splash of Flavor

If plain water feels unappealing during the cold months, try infusing it with natural flavors. Add slices of citrus fruits, fresh ginger, or a cinnamon stick for a warming, flavorful twist. You can also try warm fruit-infused waters as a tasty alternative.

3. Pay Attention to Signs of Dehydration

In winter, it’s easy to overlook the signs of dehydration because we don’t associate cold weather with water loss. Watch for common symptoms such as dry skin, chapped lips, fatigue, dizziness, and dark-colored urine. If you notice these signs, increase your water intake.

4. Hydrate Before and After Outdoor Activities

Cold weather often masks how much you’re sweating during outdoor activities. Whether you’re shoveling snow, skiing, or simply walking, be sure to drink water before and after to replenish lost fluids. You may not feel as thirsty, but your body still needs hydration. 

5. Set Hydration Reminders

If you tend to forget to drink water during the day, setting reminders can help. Use your phone or smartwatch to prompt you to take sips regularly. Drinking small amounts consistently is better than waiting until you’re very thirsty.

Staying hydrated in winter is essential for maintaining energy, supporting your immune system, and keeping your skin healthy. By incorporating warm beverages, water-rich foods, and mindful hydration practices into your routine, you can ensure you’re meeting your body’s needs, even when it’s cold outside.

Stay warm, stay hydrated, and make winter wellness a priority.

Much love,
Health Coach Carol

“What good is the warmth of summer, without the cold of winter to give it sweetness.” ― John Steinbeck

Tips for Maintaining Hydration in Winter

January 21, 2025
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Health

When temperatures drop, staying hydrated often falls low on our list of priorities. We naturally drink less water because we don’t feel as thirsty in cold weather as we do in the heat of summer.

However, proper hydration in winter is just as important, especially since the combination of dry air from heaters and low humidity outside can cause your body to lose water without you realizing it.

Here are some practical tips to help you stay hydrated when it’s cold.

1.Drink Warm Beverages

A warm drink can be especially comforting in winter, and it counts toward your hydration goals. Herbal teas, lemon water, or low-sodium broths are great options. They not only keep you hydrated but also help you stay warm. Avoid overloading on caffeinated drinks, as caffeine can have a mild diuretic effect, increasing fluid loss.

2.Incorporate Water-Rich Foods

Soups, stews, and broths are fantastic for hydration and can be packed with nutritious ingredients. Other hydrating foods include fruits like oranges, grapefruit, and pears, as well as vegetables like cucumbers, celery, and spinach.

3.Don’t Forget Electrolytes 

Electrolytes help your body retain fluids and maintain proper hydration. Even in winter, you lose electrolytes through sweat, especially if you’re engaging in outdoor activities like skiing or hiking. To maintain balance, include foods rich in potassium, magnesium, and sodium, such as bananas, leafy greens, and lightly salted nuts. If you’re very active, consider an electrolyte-rich drink, but opt for low-sugar versions or make your own. Electrolyte Recipe

4.Track Your Water Intake

It’s easy to underestimate how much (or how little) water you’re drinking, especially when it’s cold. Consider using a water bottle with measurements or a hydration-tracking app to ensure you’re getting enough fluids throughout the day. Aim for the classic recommendation of about 8 cups of water a day but adjust based on your activity level and climate.

5.Use a Humidifier  

Indoor heating systems tend to dry out the air, leading to increased water loss through your skin and respiratory system. Using a humidifier in your home or office can help combat dryness and keep you more comfortable. While this isn’t a direct form of hydration, it reduces your overall fluid needs and helps your body retain moisture. Keeping mucous membranes hydrated helps you fight off those nasty winter colds. 

That wraps up this week’s hydration tips. Stay tuned for part two next week, where I’ll share five more tips to help you stay hydrated and healthy throughout the winter season.

Whether you’re braving the cold outdoors or enjoying the warmth indoors, staying properly hydrated is key to feeling your best.

Much love,
Health Coach Carol

“Don’t forget to drink water and get some sun. You’re basically a houseplant with more complicated emotions.” –Unknown

The Banning of Red No. 3

January 16, 2025
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Food, Health

It’s about time.

Red No. 3, also known as erythrosine, is a synthetic dye used in food and medications to give a bright red or pink color. It is made from petroleum. In the U.S., it has been used in products like candies, baked goods, frostings, and maraschino cherries.

Red No. 3 was banned by the FDA for use in cosmetics and external drugs in 1990, due to studies linking it to cancer in lab animals. Despite this, it has been used in food and oral medications because regulators argued that the exposure levels in these products are significantly lower than in cosmetics. 

Until now.

Food manufacturers will have until January 2027 to remove the dye from their products, while makers of ingested drugs have until January 2028 to do the same. Some food manufacturers have already reformulated products to remove Red 3.

Many other countries, including Japan, Australia, New Zealand and countries in the European Union, have either already banned or restricted the use of Red No. 3 in food. Lawmakers in Tennessee, Arkansas and Indiana have filed proposals to limit certain dyes, particularly from foods offered in public schools.

Several studies have found that food dyes increase hyperactivity in children with and without ADHD, although some children seem to be more sensitive than others. Some artificial dyes, like Yellow No. 5, have been reported to cause allergic reactions in sensitive individuals, including hives and asthma-like symptoms.

This led to the European Union requiring warning labels on foods containing certain dyes, such as Yellow No. 5 and Red No. 40.

Some foods containing Red No. 3 are candy corn, PEZ, Jelly Belly candies, Conversation Heart candies, toaster pastries, strawberry-flavored milk, some gummy vitamins, certain canned fruit varieties, some cough syrups. Check your labels.

Many manufacturers have started offering naturally colored products using ingredients like beet juice, turmeric, spirulina, and paprika, which don’t carry the same health concerns as artificial dyes. 

 UNREAL makes candy and snacks that are lower in sugar and free from artificial ingredients. Options include chocolate covered nuts, chocolate covered pretzels, chocolate coconut bars, peanut butter cups, chocolate covered gems.

I’ve seen this line of snacks at Whole Foods, Meijer, online, so you can probably find some of these items at your favorite store. Since most of us enjoy a treat on occasion, it’s nice to find a brand that tastes good and is a little bit healthier.

Much love,
Health Coach Carol

“Don’t eat anything your great-grandmother wouldn’t recognize as food.” – Michael Pollan

Basic Electrolyte Drink

January 15, 2025
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Everything Else, Recipes

Here is a basic electrolyte drink recipe that you can vary to please your taste buds. No chemicals and no artificial colors.

Ingredients:

• 2 cups unsweetened pulp free coconut water (with no additives)
• 1/3-1/2 cup fresh squeezed lemon juice (or other citrus such as lime, orange, or combination)
• 2 tsp. raw honey
• 1/8 tsp. Pink Himalayan Salt or high-quality sea salt
• Splash (about ¼ cup) of 100% pomegranate juice, OR tart cherry juice, OR pineapple juice (for tropical piña colada flavor), OR other 100% juice of your choice (with no additives)

Combine ingredients in a large jar, place the lid on and shake well. Refrigerate. Makes 2 servings.

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