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carol@inkwellcoaching.com

Crown Point, IN

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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
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

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Family, Health, Personal Development
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

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Food, Health
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

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Food, Fun, Health
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

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Food, Health
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

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Food, Fun, Health

Post-Thanksgiving Mini Reset

December 5, 2024
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Christmas, Food, Fun, Health

Thanksgiving may have left you feeling a little too much like the stuffed turkey centerpiece.

If you’re ready to shake off the sluggishness before more holiday celebrating, a mini reset can help you recharge, rebalance, and feel like yourself again in just a few days.

Join me as we do just a little bit more of the following… (even if you don’t do it all, do what you can) …for at least 3 days. You may get into a habit that lasts even longer.

1. Pack Your Plate with Fruits and Veggies

After a Thanksgiving filled with rich dishes, it’s time to focus on the natural goodness of fruits and vegetables. These nutrient powerhouses are packed with fiber to aid digestion and vitamins to boost energy. Start your day with a colorful smoothie or load your lunch and dinner plates with vibrant salads, steamed greens, and roasted veggies.

2. Prioritize Lean Protein

Protein helps repair and rebuild your body while keeping you satisfied. Lean sources like chicken breast, fish, eggs, tofu, or beans can keep you full without weighing you down. Try a veggie-packed stir-fry with grilled chicken or a hearty lentil soup.

3. Hydrate, Hydrate, Hydrate

Water is essential for flushing out toxins, improving blood flow and aiding in digestion. Aim for at least 8 glasses a day and more, depending on your size, activity level, metabolism, climate.

4. Pause the Treats and Alcohol

Taking a short break from sweets and alcohol can help stabilize blood sugar levels and curb cravings. Replace sugary drinks with herbal teas or sparkling water infused with fresh fruit for a festive touch.

5. Move Your Body

A little movement goes a long way in beating that post-Thanksgiving bloat. A brisk walk, strength training class, or even a fun Zumba workout can boost circulation and energize your day.

6. Rest and Rejuvenate

Quality sleep is key to feeling your best. Aim for 7-9 hours of sleep each night to restore your body and mind.

This mini reset is all about giving your body the care it deserves.

Give it a try. Chances are you’ll feel refreshed, re-energized, and ready to enjoy the rest of the holiday season with a renewed sense of balance.

And once you’re back on track, it’s time to do some baking.

Cookies, Cookies, Cookies. Save the Date!

Mark your calendar and plan to join the fun on Tuesday, December 17th at 5:00pm central (that’s 6pm eastern) for The Amazing Cookie Bake with Health Coach Carol on Zoom. 

Note: feel free to join our Zoom anytime between 5 and 5:30 to start baking.

Here’s how it works. Decide what cookie you’d like to bake and gather your ingredients prior to that day. Let me know via email that you’d like to join me and the other cookie bakers, and I’ll send you the special Zoom link earlier that day. We connect, meet other “bakers” from all around the country, and start baking. Coaching tips may even come into the conversation. We share laughs and the types of cookies we’re making. At the end of our time together, we get to eat our own cookies and maybe share recipes.

Hope you can join me!

Much love,
Health Coach Carol

“As we struggle with shopping lists and invitations, compounded by December’s bad weather, it is good to be reminded that there are people in our lives who are worth this aggravation, and people to whom we are worth the same.”–Donald E. Westlake 

Savor, Stroll, and Stay Thankful

November 28, 2024
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Family, Food, Fun, Health

Thanksgiving.

A time to enjoy the company of loved ones, share stories, and of course, indulge in delicious food.

Here’s a tip to help you savor the day even more: do not be concerned about skipping your favorite treats. Enjoy them all.

Choose a small amount of the foods and drinks you love most, and slowly savor every bite and sip.

Relish the rich flavors and delightful textures as you recall happy memories that make this day special. 

And when the meal is over, consider lacing up your walking shoes for a light stroll.

Walking after a meal, even for as little as 10–15 minutes, aids in digestion and helps muscles use glucose from the bloodstream for energy. This reduces post-meal blood sugar spikes, which can be beneficial for people with diabetes, pre-diabetes, or anyone looking to maintain stable blood sugar levels.

Plus, it’s a wonderful opportunity to connect with family or enjoy a peaceful moment in nature.

Tips for Post-Meal Walking:

  • Timing: Aim to walk within 30 minutes after a meal, when blood sugar levels are rising.
  • Duration: Even 10–15 minutes of walking can make a difference, though 30 minutes is optimal for overall health.
  • Intensity: Keep it light to moderate—enough to elevate your heart rate slightly but still allow you to carry on a conversation.

Incorporating a post-meal walk into your Thanksgiving plans could be a simple, enjoyable way to balance indulgence with well-being.

Are You Interested?

Several years ago, I hosted The Amazing Cookie Bake with Health Coach Carol. Using Zoom, those in attendance enjoyed baking the cookie of their choice in their own kitchen.

It was fun to be part of this very interactive experience. When we were done, all attendees had a batch of cookies baked. 

Email me if this is something you’re interested in. If there’s a good response, I’ll schedule it and let you know the particulars next week.

Thank you for faithfully following my blog this year. I appreciate you!

Wishing you and yours a day of amazing food, happy times, and many blessings.

With much gratitude and love,
Health Coach Carol

“What if today, we were just grateful for everything?”—Charlie Brown

Gobble Up These Thanksgiving Preparation Tips

November 19, 2024
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Food

Thanksgiving is a time for gratitude, gathering, and indulging in an amazing feast.

However, hosting can sometimes feel more like a marathon than a celebration. Between juggling the turkey, sides, and desserts, it’s easy to feel overwhelmed.

The key to a stress-free holiday?

Smart planning and a few creative tricks to streamline the process. From prepping dishes days in advance to setting the table early and organizing a foolproof cooking timeline, there are plenty of ways to make the big day easier.

With these Thanksgiving preparation tips, you’ll spend less time in the kitchen and more time enjoying the moments that matter. 

Create a Master Thanksgiving/Holiday Grocery List
I have a master list (Word document) for my holiday grocery shopping that I update as necessary. It saves time because I typically make the same recipes for Thanksgiving and Christmas. If I decide to make something new, it’s quicker and easier to update the list rather than creating it from scratch. Organize your grocery list by sections of the store to streamline your trip. Double-check pantry staples like flour, sugar, and spices to avoid unnecessary trips to the store and last-minute panic.

Create a Detailed Timeline
Start by listing all the dishes you’ll serve and work backward from dinnertime. Assign tasks to specific days, such as grocery shopping the weekend before, prepping veggies two days out, and baking desserts the day before.

Make and Freeze
Many dishes, like cookies, bread rolls, and casseroles, freeze beautifully. Prepare these a week or so in advance and freeze them. On Thanksgiving morning, you’ll just need to reheat.

Pre-Chop Ingredients
Dice onions, celery, and other veggies ahead of time and store them in labeled containers in the fridge. This will save you from the last-minute scramble when making stuffing, soups, or casseroles.

Prep Serving Dishes
Assign each dish to a serving bowl or platter ahead of time, and label them with sticky notes. This makes plating quicker and ensures you have everything you need. This also gives you time to clean any dishes that may have gotten a bit dusty since the last holiday celebration.

Set the Table Early
If you’re hosting, set your table a day or two in advance. Include everything from plates and utensils to any decorative touches or place cards.

Cook in Batches
If you’re making dishes that can be doubled, such as soups or stuffing, prepare extra and freeze half for a quick dinner later during the busy holiday season.

Thaw the Turkey
If you buy a frozen bird, allow it to thaw in the refrigerator. Thawing time is about 24 hours for every 5 pounds of turkey.

Outsource Some Items
If you’re hosting, don’t feel obligated to make every single dish. Ask guests to bring appetizers, drinks, or desserts, lightening your workload and adding variety to the meal. 

Use a Thanksgiving Binder or Folder
Keep all your recipes, shopping lists, special notes, and a timeline in one place. Reuse and refine it each year for even smoother preparation.

Test New Recipes
If you’re trying out a new dish, make it in advance to work out any kinks and ensure it’s something you’ll be happy serving on the big day.

Schedule Breaks
Set aside a few moments on Thanksgiving Day to recharge—grab a glass of lemon water, sip on your favorite coffee or tea, and take a breather before the festivities begin.

With a little planning, Thanksgiving can be as enjoyable to host as it is to celebrate. By prepping ahead and working smarter, not harder, you’ll have more time to savor the food, the laughter, and the joy of the day.

Happy Thanksgiving Prep Week!

Much love,
Health Coach Carol

“Thanksgiving dinners take 18 hours to prepare. They are consumed in 12 minutes. Half-times take 12 minutes. This is not a coincidence.” –Erma Bombeck

Mediterranean Feel-Good Soups for Fall

November 14, 2024
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Food, Health

As we transition from fall into the holidays, staying mindful of our health goals can help us enjoy the season without feeling run down or overwhelmed.

One way to do that is with delicious, protein, and nutrient- packed soups that bring the rich flavors of the Mediterranean right to your table.

These recipe ideas are designed to be as nourishing as they are satisfying, offering a simple way to stay full, energized, and ready for whatever the holiday season brings.

Tips for Making Healthy and Delicious Soups for Chilly Days  

  1. Use Lean Proteins – Lean proteins, such as chicken breast, turkey, or fish, are classic in Mediterranean cooking and help keep saturated fats low while boosting the protein content of soups. Plant-based options, like chickpeas and lentils, also fit well into Mediterranean dishes. 
  2. Add Mediterranean Flavors with Herbs and Spices – Incorporate herbs like rosemary, thyme, and oregano to give soups an aromatic boost. Garlic, onion, and a touch of olive oil will create a fragrant base while adding depth and anti-inflammatory benefits.
  3. Incorporate Nutrient-Rich Vegetables – Classic Mediterranean vegetables like spinach, tomatoes, zucchini, and peppers are packed with antioxidants and vitamins that complement the protein content and create a well-rounded, nutritious meal.
  4. Top with Healthy Fats – A drizzle of olive oil or a sprinkle of nuts and seeds on top adds healthy fats, which enhance satiety and support heart health.
  5. Batch Cooking for Convenience – Make a big pot of soup and freeze portions for easy, nutrient-dense meals throughout the week.

Here’s a basic recipe that you can make your own by adding your favorite veggies, seasonings—even your choice of pasta. I’ve used garbanzo bean or gluten-free brown rice pastas that are delicious. Even Mr. Non-Compliant likes them!

Lemon Chicken & Orzo Soup  

This Mediterranean twist on classic chicken soup includes orzo and lemon for a refreshing, cozy meal rich in nutrients, protein, and flavor. 

Ingredients:

  • 1 tbsp olive oil
  • 1 lb boneless, skinless chicken breast, cubed
  • 1 medium onion, diced
  • 2 cloves garlic, minced
  • 1 large carrot, diced
  • 1 celery stalk, diced
  • 4 cups low-sodium chicken broth
  • 1/2 cup orzo (or other small pasta)
  • Juice and zest of 1 lemon
  • 1 tsp dried oregano
  • Salt and pepper, to taste
  • Fresh dill or parsley, for garnish

Instructions:

  1. Heat olive oil in a large pot over medium heat. Add chicken pieces and cook until browned, about 5–7 minutes. Remove and set aside.
  2. In the same pot, add onion, garlic, carrot, and celery, cooking until softened, about 5 minutes.
  3. Pour in chicken broth and bring to a boil. Add orzo, chicken, lemon zest, lemon juice, and oregano.
  4. Reduce to a simmer and cook for 10–12 minutes, or until orzo is tender.
  5. Season with salt and pepper. Garnish with fresh dill or parsley before serving.

Grab your favorite bowl, fill it up with flavor, and savor the feeling of staying on track, one delicious spoonful at a time.

Sending love,
Health Coach Carol

“The secret ingredient to every meal is love. And also garlic.”—Michael Sorrentino

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