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carol@inkwellcoaching.com

Crown Point, IN

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June 18, 2026

Savor the Solstice and Embrace Summer

On Sunday, June 21 at 4:24 A.M. ET, the sun will reach its highest point in the sky, ushering in the official start of summer in the Northern Hemisphe

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Family, Fun
June 11, 2026

Smart Swaps that Feel Like a Treat

Do you ever find yourself standing in the kitchen around 3 p.m., staring into the pantry or fridge, wondering why nothing looks good…and yet you kee

admink
Food, Fun, Health
June 4, 2026

Why I’m Loving LolliPeppers™

If you’ve never heard of LolliPeppers™, let me introduce you to your new summer best friend. These are Sunset’s seedless mini sweet pepp

admink
Food, Fun, Health
May 28, 2026

Eating for Your Body Type

Last week we talked about the three main body types, ectomorph, endomorph, and mesomorph, and how to figure out which one sounds most like you. If you

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Food, Health
May 21, 2026

Do You Know Your Body Type

Have you ever noticed that your neighbor can eat pasta every night and never gain a pound, while you look at a breadstick and your jeans get tighter?

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Health, Hope
May 14, 2026

Your Body Isn’t Broken, Just Confused

You’ve done everything right. You cleaned up your eating, cut back on sugar, maybe even started walking every morning. And yet… the scale

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Food, Health, Hope
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

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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

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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.

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Family, Food, Fun, Health

Survival and Everyday Strength

May 29, 2025
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Health, Hope, Personal Development

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 correspondent who survived a devastating attack in Ukraine. His story is filled with unimaginable pain, loss, and trauma—yet even more so, it’s filled with grit, gratitude, and the unshakeable will to live.

Reading Hall’s account isn’t just a lesson in global conflict or journalism—it’s a masterclass in human resilience.

Most of us won’t experience the kind of battlefield trauma he endured. But in our own way, each of us faces battles. Maybe it’s a diagnosis. A season of grief. Chronic pain. The slow shifts that come with aging. Or simply the exhaustion that can sneak in when you’re always trying to do your best for others while quietly pushing your own needs aside. 

Sometimes, life gives us no logical reason to survive—just something inexplicable. Benjamin Hall captures that beautifully. And it reminds us that there’s often more strength, more courage, in our story than we even know.

That same strength and courage is what I see in clients who decide to walk every morning, even when their joints ache. It’s in the person who starts strength training at 65, not to look younger, but to live better. It’s in every healthy meal cooked at home after a long day when fast food would’ve been easier. That’s the kind of everyday strength that adds up.

Health isn’t just about the number on the scale or the latest diet. It’s about fortifying your mind and spirit so that, when life hits hard—and it will—you’re not just physically prepared, but emotionally grounded.

So today, I invite you to reflect:

  • Where in your life are you showing strength right now?
  • What small decision can you make to reinforce your health—body, mind, or spirit?
  • What’s the quiet force—your “something”—that pulls you forward when life feels heavy?

You don’t need to have all the answers. Sometimes just asking the question opens the door to strength you didn’t know was there.

 

If you feel moved, take a few moments to journal your thoughts—or share a small part of your story with someone you trust. And if you’d like, I’d love to hear from you too. Your strength might be just the encouragement someone else needs today.

You don’t need a battlefield to prove your strength—just the resolve to keep showing up for yourself, one choice at a time. Being resolute isn’t about never falling; it’s about rising again and again. That’s where true health, and true courage, begin.

Much love,
Health Coach Carol

“Nothing about self-discovery is simple or obvious—the journeys we take to truly understand ourselves are long and complex and often wrenching.”—Benjamin Hall

Celebrate Smart with Memorial Day Tips

May 22, 2025
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Family, Food, Fun, Health

As Memorial Day weekend approaches, many of us look forward to picnics, cookouts, family gatherings, and the unofficial start of summer. But before we dive into the long weekend fun, let’s take a moment to reflect on what this holiday truly represents.

Memorial Day is a time to honor and remember those who gave their lives in service to our country. It’s a solemn and significant reminder of the sacrifices made for our freedoms. As we gather with family and friends, let’s make space to pause, give thanks, and carry a bit of that reverence into how we spend our weekend.

Tips for a Healthy and Enjoyable Memorial Day Weekend 

Long weekends can be full of joy… and full of food, late nights, and forgotten habits. So here are a few tips to help you enjoy the weekend while still feeling your best.

  • Stay Hydrated
    The temps are climbing—well, depending on where you live. At any rate, keep water on hand (infused with lemon, berries, or mint if you want to be festive), especially if you’re enjoying adult beverages or salty foods. A good rule? One glass of water for every alcoholic drink.
  • Balance Your Plate
    It’s easy to go all-in on burgers and chips. Instead, build a better picnic plate—half fruits and veggies, a quarter protein (think grilled chicken, turkey burgers, beans), and a quarter whole grains or a modest portion of pasta or potato salad. And remember my favorite rule when it comes to special treats: only eat it if it’s amazing!
  • Sleep Counts, Even on Holidays
    Holiday weekends can throw off our sleep schedule. If you’re staying up later, aim to limit caffeine mid-afternoon, keep alcohol in check, and carve out a little wind-down time before bed—even if it’s just 10 minutes of quiet.
  • Move Naturally
    Whether it’s a morning walk, a few rounds of cornhole, or tossing a frisbee, movement doesn’t have to be formal. Just keep your body in motion, and your mood will thank you.
  • Keep Food Safe
    If you’re eating outdoors, remember this: Keep cold foods cold, and hot foods hot. Avoid letting perishables sit out for more than 2 hours—or 1 hour if temps are above 90°F. Pack a cooler with plenty of ice or ice packs.

Enjoy the sunshine, the flag-waving parades, the chocolate chip cookies—and the memories. And let’s not forget the brave men and women who made our freedom possible. By incorporating healthy habits into our celebrations, we can pay tribute to their legacy by living our best lives.

White Lies and Wardrobe Rules

Ever heard the old rule about not wearing white before Memorial Day or after Labor Day? 

The rule originated in the late 19th to early 20th century among upper-class Americans. Wealthy families often left the dirty, industrial cities for beach homes or countryside estates. White was practical for the heat and symbolized a break from city life.

It stuck around because fashion magazines and department stores reinforced it. Like many fashion rules, it was based more on tradition and exclusivity than necessity.

These days? Fashion’s more flexible, and that “rule” is as outdated as a 1950s barbecue apron.

Just don’t spill ketchup or mustard on those white shorts.

With gratitude and love,
Health Coach Carol

“Heroism doesn’t always happen in a burst of glory. Sometimes small triumphs and large hearts change the course of history.” — Mary Roach

Simple Cucumber-Tomato Salad with Lemon-Herb Dressing

May 18, 2025
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Salads

This is ideal for a summer lunch, picnic, or side dish.

Ingredients:

  • 1 cup cherry or grape tomatoes, halved
  • 1 large cucumber, thinly sliced or diced
  • ¼ small red onion, thinly sliced (optional)
  • 2 tablespoons fresh parsley or dill, chopped
  • 2 tablespoons extra virgin olive oil
  • 1 tablespoon fresh lemon juice
  • Sea salt and black pepper to taste
  • Optional: ¼ cup crumbled feta, goat cheese, or sliced avocado

Instructions:

  1. In a medium bowl, combine the tomatoes, cucumber, red onion, and fresh herbs.
  2. In a small bowl or jar, whisk together the olive oil, lemon juice, salt, and pepper.
  3. Pour the dressing over the veggies and toss gently to combine.
  4. Let sit for 5–10 minutes for flavors to blend. Add feta or avocado if desired and serve immediately.

Why it works:

  • Hydrating from the cucumber
  • Vitamin C from both veggies
  • Lycopene from the tomatoes
  • Better nutrient absorption with the olive oil
  • Zingy herbs and lemon boost flavor without any processed ingredients

Busting a Salad Food Myth and Recipe

May 15, 2025
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Food, Health

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 they digest at different rates or that an enzyme in cucumbers destroys vitamin C in tomatoes, making the combo hard on digestion or less nutritious.

In Ayurveda (an ancient system of health and healing from India that focuses on balance in the body, mind, and spirit) and other traditional systems, it’s believed that mixing foods with opposing qualities—like cool cucumbers and warm tomatoes—can make digestion less efficient and upset your body’s balance. 

Here’s what you really need to know:

🥒🍅 Yes, cucumbers do contain an enzyme called ascorbic acid oxidase, which can break down vitamin C. But this happens slowly and only in specific conditions. In a fresh salad, the effect is minimal and doesn’t cancel out the health benefits.

💪 Your digestive system is made to handle a mix of foods. Unless you have a personal sensitivity, most people don’t experience any issues from this classic combo.

🌿 In fact, pairing different veggies—like cucumbers and tomatoes—can help you get a wider range of nutrients. Add a little olive oil, and you’ll even boost your absorption of lycopene from tomatoes!

An Ayurvedic tip: If you find that raw salads don’t sit well with you, or you tend to feel bloated or sluggish after eating them, you might want to enjoy these veggies separately or add some digestive-friendly spices like cumin or black pepper.

For those of you who love this combo, here’s a recipe for the season. This is ideal for a summer lunch, picnic, or side dish.

Simple Cucumber-Tomato Salad with Lemon-Herb Dressing

Ingredients:

  • 1 cup cherry or grape tomatoes, halved
  • 1 large cucumber, thinly sliced or diced
  • ¼ small red onion, thinly sliced (optional)
  • 2 tablespoons fresh parsley or dill, chopped
  • 2 tablespoons extra virgin olive oil
  • 1 tablespoon fresh lemon juice
  • Sea salt and black pepper to taste
  • Optional: ¼ cup crumbled feta, goat cheese, or sliced avocado

Instructions:

  1. In a medium bowl, combine the tomatoes, cucumber, red onion, and fresh herbs.
  2. In a small bowl or jar, whisk together the olive oil, lemon juice, salt, and pepper.
  3. Pour the dressing over the veggies and toss gently to combine.
  4. Let sit for 5–10 minutes for flavors to blend. Add feta or avocado if desired and serve immediately. 

Why it works:

  • Hydrating from the cucumber
  • Vitamin C from both veggies
  • Lycopene from the tomatoes
  • Better nutrient absorption with the olive oil
  • Zingy herbs and lemon boost flavor without any processed ingredients

At the end of the day, food is meant to nourish and bring enjoyment. If you love the fresh crunch of cucumbers with the juicy burst of tomatoes, there’s no need to overthink it. Trust your body, be attentive to how you feel, and enjoy the delicious simplicity of whole foods.

Much love,
Health Coach Carol

“Three tomatoes are walking down the street-a poppa tomato, a mamma tomato, and a little baby tomato. Baby tomato starts lagging behind. Poppa tomato gets angry, goes over to the baby tomato, and smooshes him and says, Catch up.” — Uma Thurman

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