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carol@inkwellcoaching.com

Crown Point, IN

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October 30, 2025

🎃 Candy, Cravings & Finding the Sweet Spot

When it comes to Halloween, even the healthiest among us have a soft spot for something sweet. Whether it’s plain M&M’s (Mr. Non-Compliant’s

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Fun, Health
October 23, 2025

Your Autumn Reset Guide

It’s almost that time again — when we fall back an hour and suddenly, the evenings feel longer and darker. Daylight Saving Time ends on Sunday, No

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Health
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

Cumin, Coriander, Fennel (CCF) Tea

October 10, 2024
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Everything Else, Recipes

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.

Goat Milk, Goat Cheese, and the Bliss of Goat Yoga

October 3, 2024
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Food, Fun, Health

Goat cheese and goat milk offer several health benefits that make them appealing alternatives to cow’s milk and cheese, especially if cow milk doesn’t agree with you.

Easier to Digest: Goat cheese/milk contains less lactose and has smaller fat globules compared to cow’s milk, which makes it easier for people with lactose intolerance or dairy sensitivities to digest. The casein protein in goat cheese is also less likely to cause allergic reactions.

Lower in Calories and Fat: Goat cheese tends to have fewer calories and fat compared to cow’s milk cheese, making it a good option for those looking to reduce their intake of saturated fats. 

Rich in Nutrients: It’s packed with calcium, vitamin D, and protein, which are important for bone health, muscle function, and overall well-being. Goat cheese also contains probiotics, which support gut health and digestion.

Healthy Fats: Goat cheese is high in medium-chain fatty acids (MCFAs), which are easier for the body to metabolize and may have positive effects on cholesterol levels. It is also higher in the MCFAs caproic acid, caprylic acid and capric acid. This is one reason why goat’s milk products have a more tart flavor to compared to cow’s milk.

Dessert Idea: Spread goat cheese on thin slices of fresh peaches or pears, top with a sprinkle of nuts and a drizzle of honey for a light, refreshing dessert.

The Bliss of Goat Yoga

Last Saturday I had the opportunity to visit the countryside and experience Goat Yoga. It’s something I’ve wanted to do for several years and can now cross it off my bucket list.

Of course, Mr. Non-Compliant, as well as many of my friends, do not understand why anyone would even consider doing goat yoga—or regular yoga for that matter.

I loved it. You can take the girl out of the country…and I didn’t even mind washing all the farm stuff off my yoga mat after class.

There was more playing with the cute little baby goats than there was yoga, which is what I expected.

I learned that goats are a lot like teenagers, as one minute they like their food and the next minute they turn up their noses. Same goes for their affection of certain people.

They tend to be skittish. Some are good being held (for about 2 seconds) and others run off when you put out your hand, no matter what kind of food you have to offer. 

Goats do not have upper front teeth, so they don’t bite. It’s a good idea to be aware of the horns, as they may use those as a defense mechanism, if provoked. None were.

They are playful, gentle animals and bring joy, fun, and laughter to a yoga practice.

I highly recommend yoga with goats. And yes, they will jump on your back when enticed with goat food or animal crackers.

The entire outdoor experience of being in the country on a beautiful fall day with other yoga/goat fans, was wonderful.

Namaste,
Health Coach Carol

“In the silence, I could hear the distinct sound of goats maa-ing in the barn. Lying there listening to them made me smile, too. I`d always loved goats – every one of them different from every other one, and all of them goofy and playful.” — Steve Watkins  

5 Stars for Bibibop

September 25, 2024
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Food, Health

Bibibop, pronounced bee-bee-bop, is an Asian-inspired fast-casual restaurant, specializing in Korean bowls.

It offers healthy, fresh, delicious, whole food options.

When you have a taste for fresh food and aren’t in the mood to cook, or you are traveling, Bibibop is an excellent choice for taste and health.

I first encountered Bibibop in Indianapolis. There is now a location in Munster, Indiana, just a short distance from my home.

Mr. Non-Compliant and I had lunch there this week and it is amazing. Even Mr. NC likes it! 

Best Bibibop news: It is 100% gluten-free. Each location maintains a certification from the Gluten Intolerance Group specifically for restaurants with gluten free options.

A discovery I made while working on this blog post is the App “Find Me Gluten Free.” This free app uses your current location to find restaurants that have GF options. Very helpful.

Here’s the scoop on Bibibop’s food.

Health Benefits: Bibibop is known for offering nutrient-dense options, focusing on balance and fresh ingredients. They offer bases like purple rice, organic tofu, and fresh vegetables, making it ideal for those seeking whole foods, plant-based meals, or gluten-free options.

Tastiness: Flavorful sauces (like sesame ginger and sriracha) make their bowls stand out. The ingredients are simple but well-prepared, and you can customize your bowl with various healthy toppings, so there’s a lot of flavor variety. And yes, all Bibibop’s sauces are gluten-free. The soy sauce they use is GFCO-certified tamari.

Health Tip: Opt for purple rice or salad bases, add plenty of veggies, and choose lean proteins like grilled chicken or tofu to keep your bowl healthy yet satisfying. Although, you really can’t go wrong with any of the choices.

I’ve even had the gluten-free chocolate chip cookie. It was very tasty–just in case you feel a bit too healthy after you finish your bowl.

Similarly, there is Qdoba and Chipotle.

Qdoba is Mexican-inspired fast-casual with customizable burritos, bowls, and tacos. Qdoba’s menu offers protein-rich options like grilled steak and chicken. They also have fresh salsas and vegetables, whole grains like brown rice, and beans for fiber and nutrients.

Chipotle is Mexican-inspired fast-casual with a focus on sustainable and ethically sourced ingredients. Chipotle emphasizes fresh, minimally processed ingredients, with options like organic tofu (Sofritas), grilled meats, and a wide range of vegetables. Their rice and beans provide a solid source of fiber, and their emphasis on hormone-free meat adds appeal for health-conscious customers.

A word of caution: beware of overindulging in queso and guacamole. These add-ons can greatly increase your calorie count. Food can be so very sneaky.

Qdoba and Chipotle provide gluten-free options but require some caution due to potential cross-contamination.

When I get hungry and am away from home, these types of eateries make me very happy.

To your well-being,
Health Coach Carol

“BIBIBOP grew out of a dream to serve others, serve our community and serve you. Our brand was founded on ‘strengthening our neighbor’ – to me, that means giving guests our very best, just as my friend’s family served me. We can always offer a smile and a hot meal.”—Charley Shin, Bibibop Founder & CEO

Blueprint for Longevity

September 19, 2024
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Health

Longevity.

What longevity IS: healthy aging, quality of life, vitality.

What it’s NOT: living forever, specific age, never aging.

Here’s an interesting nugget. About 20% of longevity is determined by genetics. 

This means that about 80% is due to outside influences such as lifestyle and environmental factors.

Here’s a quick review of some things we can do to help add life to our years. It’s never too soon or too late to make some adjustments.

  • Nutrition. The Mediterranean diet is generally a good way to ensure a balance of nutrients and fiber. It is primarily plant-based, includes whole foods, omits ultra-processed foods and added sugars.
  • Sleep. Quality sleep of 7-9 hours a night is optimal.
  • Moving. Movement is vital, especially consistent resistance training. Countless studies show the benefits of any type of movement that you’re able to manage. If time is an issue, consider exercise snacks. Taking 5-10 minutes several times throughout your day to move is a good thing.
  • Chronic Stress. This leads to chronic disease and affects sleep. Exercise helps relieve stress, as does eating a balanced diet, deep breathing, spending time with friends, family, and in nature.
  • Social Interaction. More social interactions improve mental and physical health, increasing longevity. Social isolation can lead to depression and ill health. Have fun with your friends!
  • Purposeful living. We all need a reason to get out of bed in the morning. Practice Ikigai, pronounced “ee-kee-guy,” a Japanese concept that unites the joy of life with a sense of purpose.

As you can see, each one affects another.

Trying to get them all on track at the same time is like trying to get all the octopus tentacles under a blanket at one time. About the time you think you’ve got them all covered, another tentacle pops out.

It can be frustrating.

Idea: if several of these factors could use some improvement, choose one to focus on for a time. Once you have it down, work on another.

Longevity is about enjoying the life in your years. 

This is why Mr. Non-Compliant occasionally enjoys a donut. He also eats his vegetables and exercises.

One of my blog readers (who is vying for Mr. Non-Compliant’s title) sent me the cartoon. It seemed to fit with this week’s topic.

If you could use some coaching on a step you can take today to help increase your longevity, shoot me an email and we’ll figure out the best plan for you.

Much love,
Health Coach Carol

“It’s paradoxical that the idea of living a long life appeals to everyone, but the idea of getting old doesn’t appeal to anyone.” – Andy Rooney

 

 

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