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carol@inkwellcoaching.com

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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

admink
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

admink
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

admink
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

admink
Food, Fun, Health
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

admink
Food, Health
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&

admink
Food, Health
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

admink
Food, Fun, Personal Development
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

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Recipes, Salads
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

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Health

Time to Get Grounded

June 27, 2024
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Health

There are times when these lazy days of summer are anything but. I’m hearing how busy many of you are, how quickly time seems to pass, and oh my goodness, it’ll be Christmas before we know it.

STOP!!!

While it’s impossible to shirk all your responsibilities, a bit of grounding will do you some good.

Grounding, also known as earthing, is a practice that involves reconnecting with the Earth’s natural energy by making direct contact with the ground.

This can be done by walking or standing barefoot on grass, sand, or soil. 

Connecting directly with the earth helps reduce anxiety, stress, and offers healing in the form of boosting the immune system, reducing inflammation, improving sleep, and feeling good. About 30-40 minutes a day brings benefits.

Other forms of grounding include gardening and swimming in natural waters. (Yes, there are grounding sheets and mats, but it’s summer. Go outdoors.)

The Earth’s surface has a natural, subtle electric charge. When you make direct contact with the ground, you absorb these electrons, which can act as antioxidants and reduce inflammation.

While you’re grounding, focus on what you hear, see, smell. This means no listening to music or podcasts on your airpods. Practice the challenge of being fully present. Do the best you can to let go of your “shoulds” for this brief period of time.

Everything on your “To Do” list will still be waiting for you, but you’ll have a much better attitude and feel calmer.

Be consistent. Make grounding a regular part of your routine to experience the most benefits.

Enhance the effects of grounding by combining it with other wellness practices such as yoga, meditation, or deep breathing exercises. 

You may also like to try Forest Bathing. Inspired by the Japanese practice of Shinrin-yoku, forest bathing involves immersing yourself in a forest environment, engaging all your senses, and experiencing the healing benefits of nature.

By incorporating grounding practices into your daily life, you can foster a deeper connection with nature, improve your overall well-being, and enjoy the numerous health benefits associated with this simple yet powerful practice.

Sending you love,
Health Coach Carol

“Feeling rooted in the earth is soothing to the body, and it is our connection to the earth that gives us our most basic sense of belonging, home, resilience, and safety.” ― Jessica Moore

Embrace the Splendor of Summer Solstice

June 20, 2024
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Fun, Hope, Personal Development

Happy Summer Solstice!

Today, June 20th at 3:50 pm CDT, we welcome the Summer Solstice. It is the official beginning of summer in the Northern Hemisphere, occurring when Earth arrives at the point in its orbit where the North Pole is at its maximum tilt toward the Sun, resulting in the day with the most daylight of the calendar year. 

Fun fact to impress your friends and family: It’s the earliest solstice since June 20, 1796, when George Washington was president and there were only 16 states in the Union.

The summer solstice celebrates the return of the light of the sun and that same light that shines within all of humanity. Traditionally, people also celebrated renewal, life, the potential for a good harvest, inner and outer abundance, and ascension.

Summer nights spark my memories of catching lightening bugs as a kid and putting then in a jar. I’d punch holes in the lid so they could breathe, and they’d twinkle in my room as I fell asleep.

I’m still fascinated by those little creatures, but now I leave them twinkling outside.

Here are some ways you could celebrate the beginning of summer:

  • Plant a small herb or flower garden
  • Go to the beach
  • Build a bonfire and make S’mores
  • Do yoga and include some sun salutations
  • Enjoy being outdoors and do nothing at all
  • Review and renew goals then set intentions to build upon
  • Begin something new
  • Reread a favorite book
  • Include a Salmon Dill Niçoise Salad in your special feast
  • Be happy and grateful
  • Hang out with your favorite people and enjoy much laughter

In many ways, June 20th can take on the feel of a New Year.

May you be abundantly blessed,
Health Coach Carol

 “It is the Summer Solstice. The earth rejoices in abundance and light, and so do we.”–Deborah Blake

Refreshing Drink Recipes to Beat the Heat

June 13, 2024
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Fun, Health

As the summer sun reaches its peak, staying hydrated is more important than ever. But who says hydration has to be boring?

Here are some simple recipes that are low in sugar and offer a nice change of pace from water.

Cucumber Mint Sparkler

A drink that’s as refreshing as a cool breeze on a hot day, this delightful beverage combines the crispness of cucumber with the invigorating flavor of mint and effervescence of sparkling water. It’s light, refreshing and perfect for sipping on a lazy afternoon or serving at your next summer gathering. 

Ingredients:

  • 1 cucumber, thinly sliced
  • Fresh mint leaves
  • Sparkling water
  • Ice cubes
  • Lime wedges (optional)

Instructions:

  1. Add cucumber slices and mint leaves to a pitcher.
  2. Fill the pitcher with sparkling water.
  3. Serve over ice cubes.
  4. Garnish with lime wedges if desired.

Watermelon Cooler

With the natural sweetness of watermelon, a hint of lime, and the freshness of mint, this drink perfectly captures the essence of summer in a glass.

Ingredients:

  • 2 cups watermelon chunks (seedless)
  • Juice of 1 lime
  • Fresh mint leaves
  • Cold water or sparkling water
  • Ice cubes

Instructions:

  1. Blend the watermelon chunks until smooth.
  2. Strain the watermelon juice to remove any pulp.
  3. Add lime juice and a few fresh mint leaves.
  4. Dilute with cold water or sparkling water to taste.
  5. Serve over ice cubes.

Berry Infused Water

Say goodbye to sugary drinks and hello to a healthier, tastier way to hydrate. This vibrant drink not only quenches your thirst but also provides a burst of antioxidants and vitamins from the berries.

Ingredients:

  • 1 cup mixed berries (strawberries, blueberries, raspberries)
  • Fresh basil or mint leaves
  • Cold water
  • Ice cubes

Instructions:

  1. Add mixed berries and fresh basil or mint leaves to a large jug.
  2. Fill the jug with cold water.
  3. Let it sit in the fridge for at least an hour to infuse.
  4. Serve over ice cubes.                   

Coconut Lime Refresher  

Take a “mini vacation” on a sweltering afternoon with this cool, tropical drink. It will quench your thirst, lift your spirits and replenish your electrolytes.

Ingredients:

  • 1 cup coconut water
  • Juice of 2 limes
  • Sparkling water
  • Fresh mint leaves
  • Ice cubes

Instructions:

  1. Mix coconut water and lime juice in a glass.
  2. Top with sparkling water.
  3. Add fresh mint leaves.
  4. Serve over ice cubes.

Cheers to a season of delicious sips and sunny days~

Much love,
Health Coach Carol

 “Rest is not idleness, and to lie sometimes on the grass under trees on a summer’s day, listening to the murmur of the water, or watching the clouds float across the sky, is by no means a waste of time.” — John Lubbock

Fun and Healthy Summer Snacks

June 6, 2024
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Food, Fun, Health

Summer is the perfect time to enjoy fresh, light, and delicious snacks that not only keep you cool but also pack a nutritional punch. Here are some fun and healthy summer snacks to enjoy under the sun:

  1. Watermelon Feta Skewers

Watermelon is a quintessential summer fruit and pairing it with feta creates a delightful contrast of sweet and savory. Simply cube watermelon and feta, then skewer them alternately. Add a sprinkle of fresh mint for an extra burst of flavor.

  1. Greek Yogurt Parfaits

Layer plain Greek yogurt with your favorite summer fruits like berries, peaches, and mangoes. Add a sprinkle of granola and a drizzle of honey for a satisfying crunch and touch of sweetness. Greek yogurt provides protein and probiotics, making it a healthy and refreshing treat. 

  1. Veggie Rolls

Use thinly sliced cucumber or zucchini as a wrap and fill with hummus, shredded carrots, bell peppers, and a slice of avocado. These veggie rolls are crunchy, hydrating, and full of vitamins and fiber.

  1. Frozen Grapes

A simple yet incredibly refreshing snack, frozen grapes are perfect for hot summer days. Wash and dry grapes, then spread them on a baking sheet and freeze until solid. They’re sweet, bite-sized, and fun to eat.

  1. Fruit and Nut Butter Boats

Slice a banana or an apple in half lengthwise, then spread with your favorite nut butter (peanut, almond, or cashew). Top with granola, chia seeds, and a drizzle of honey for added crunch and sweetness.

  1. Homemade Popsicles

Blend your favorite fruits with a bit of coconut water or juice and pour into popsicle molds. Freeze until solid and enjoy a refreshing, hydrating treat without any added sugars or artificial ingredients.

  1. Trail Mix

Create your own trail mix with a mix of nuts, seeds, dried fruits, and a few dark chocolate chips for a sweet touch. It’s perfect for on-the-go snacking and provides a balanced mix of healthy fats, protein, and carbohydrates.

  1. Caprese Skewers

Skewer cherry tomatoes, fresh basil leaves, and mozzarella balls. Drizzle with balsamic glaze for a classic and elegant summer snack that’s as nutritious as it is delicious.

  1. Chia Seed Pudding

Mix ½ cup chia seeds with 1 ½ cups almond milk (or milk of your choice), a touch of vanilla extract and honey. Let it sit overnight in the refrigerator. In the morning, you’ll have a creamy, nutrient-rich pudding. Top with fresh berries or a dollop of coconut yogurt for extra flavor. 

Tips for Enjoying Summer Snacks

  • Stay Hydrated: Incorporate water-rich foods like cucumbers, watermelon, and strawberries to help stay hydrated.
  • Choose Fresh Ingredients: Take advantage of seasonal produce for the best flavors and nutritional benefits.
  • Keep it Simple: Summer is all about easy and quick preparations, so choose snacks that don’t require much cooking or prep time.

Enjoy these healthy and fun snacks all summer long and relish the vibrant flavors and nourishment they bring to your warm-weather adventures.

Much love,
Health Coach Carol

“The road to enlightenment is long and difficult, and you should try not to forget snacks and magazines.” —Anne Lamott

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