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carol@inkwellcoaching.com

Crown Point, IN

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November 27, 2025

Savor and Give Thanks

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

November 19, 2025

Sip Smart: Healthier Holiday Beverages

The holidays are filled with delicious drinks — peppermint mochas, mulled cider, sparkling punch, eggnog — and while they’re fun to enjoy, they

November 13, 2025

Holiday Prep with More Joy Less Stress

You’ve planned ahead, stocked the pantry, and maybe even tucked a few casseroles in the freezer. Now comes the real challenge — keeping calm once

November 5, 2025

Holiday Prep Made Easy Part 1

November marks the beginning of the holiday season — that cozy, colorful stretch between gratitude and celebration. What’s meant to be joyful can

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

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

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

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

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

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

Tahini-Free Hummus

Most commercially prepared hummus varieties contain tahini (ground sesame paste). For those of you who are not fond of tahini or have an allergy or sensitivity to sesame seeds, this recipe is for you. 

Tahini-Free Hummus

Ingredients:

  • 1 (15.5-ounces) can garbanzo beans, rinsed and drained
  • 1/4 cup extra virgin olive oil
  • Juice from ½ a lemon, about 1 tablespoon
  • 1 teaspoon cumin
  • ¼-½ teaspoon salt
  • Paprika, to garnish (optional)

Instructions:

  1. Combine all ingredients in a food processor or blender.
  2. Blend until smooth.
  3. Taste and adjust seasoning, adding more salt, lemon juice, or additional spices as needed.
  4. Serve immediately or refrigerate in an airtight container. It will keep for about 4 days and can be frozen to extend shelf life.

You can vary the recipe by adding garlic, roasted red peppers, pepper flakes—whatever your taste buds fancy.

A Vibrant Snack Idea: Mini Peppers

When it comes to snacking, few things beat the colorful, crunchy appeal of red, yellow, and orange mini peppers. These little powerhouses are visually stunning and pack a serious nutritional punch, making them the perfect addition to your Health Coach Carol approved eating routine.

Mini peppers are loaded with vitamins, particularly vitamin C, which plays a crucial role in boosting your immune system, improving skin health, and aiding in the absorption of iron. 

These peppers are also rich in vitamin A, which is essential for maintaining good vision, a healthy immune system, and proper organ function. The carotenoids responsible for their bright colors, such as beta-carotene, are powerful antioxidants that help protect your cells from damage and reduce inflammation.

Additionally, mini peppers are low in calories and high in fiber, making them an excellent choice for those looking to maintain a healthy weight. The fiber content helps keep you feeling full longer, supporting digestive health and helping to prevent overeating.

Granted, the regular size peppers are equally nutritious and delicious. However, sometimes I don’t want to use an entire large pepper and saving the balance for another day may not work out so well. (Translation: it turns ugly)

These are a great size for snacking and cutting in small rings to add to salads or stir-fries. I’ve been enjoying them with hummus and almond flour crackers as a light lunch or snack.

Hummus, made from chickpeas, adds a creamy texture and a boost of plant-based protein and healthy fats. This combination keeps you full longer and provides a well-rounded snack that supports muscle repair and energy levels throughout the day.

Almond flour or whole grain crackers offer the perfect crunch while contributing additional fiber and nutrients. 

These snack options are easy to pack and take on the go, making healthy eating convenient and enjoyable. I included some sugar snap peas, also perfect for adding crunch to tossed salads or stir-fries.

So, the next time you need a snack, you may like to give these options a try. Oh, and follow it up with a couple squares of dark chocolate, just for good measure.

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

Power Up Your Day with Protein

How important is it to have protein for breakfast?

Most people tend to eat more protein near the end of the day with breakfast containing the least amount of protein.

Consider a breakfast of a bagel, donut, or piece of toast. Not much protein there.

Studies were done to see what impact eating more protein for breakfast, as well as throughout the day, had on muscle mass, muscle strength, and muscle building. 

Researchers learned that a high protein breakfast was associated with higher lean muscle mass in adults of all ages.

Results were inconclusive when it came to muscle strength and muscle building.

However, there is some limited evidence that evenly spreading out protein intake throughout the day may result in higher muscle mass.

Maintaining muscle mass and strength is important. Doing all we can to preserve it is a good idea.

In simple terms, consider having one to two palm-sized portions of lean protein at every meal, including breakfast.

Protein is highly satiating, which can help control appetite and prevent mid-morning crashes—which can happen when the donut wears off.

Your energy levels may improve, not only in the morning, but throughout the day. There’s also a psychological component in beginning your day with this healthy action.

The key is having a variety of options that offer high protein and that you enjoy. Here are some ideas:

Eggs:

  • Versatile and high in protein, eggs can be boiled, scrambled, or made into an omelet with vegetables.

Greek Yogurt:

  • Rich in protein and probiotics, Greek yogurt can be topped with fresh fruits and nuts for added nutrients.

Cottage Cheese:

  • Cottage cheese is an excellent source of protein and can be paired with fruits or used in smoothies. 

Nuts and Seeds:

  • Walnuts, chia seeds, and flaxseeds can be added to oatmeal, smoothies, or yogurt for a protein boost.

Quinoa:

  • This high-protein grain can be used as a base for breakfast bowls, mixed with vegetables, nuts, and a poached egg.

Lean Meats:

  • Options like turkey or chicken sausage can be included in breakfast wraps or served alongside eggs.

Beans and Legumes:

  • Black beans or chickpeas can be added to breakfast burritos or made into a savory breakfast hash.

Nut Butter:

  • Almond or peanut butter can be spread on whole-grain toast or added to smoothies for a quick protein source.

If you’d like a handout with a variety of healthy protein ideas you can incorporate into your meals, email me and I’ll send it to you!

Whether you choose plant or animal protein, you may like to experiment to learn what you most enjoy and how you feel when you change the amount you consume for breakfast and throughout your day.

Much love,
Health Coach Carol

“When you wake up in the morning, Pooh,” said Piglet at last, “what’s the first thing you say to yourself?” “What’s for breakfast?” said Pooh. “What do you say, Piglet?” “I say, I wonder what’s going to happen exciting today?” said Piglet. Pooh nodded thoughtfully. “It’s the same thing,” he said.” —A. A. Milne

Why the Rage About Ozempic?

We see it advertised everywhere. Commercials, billboards, news articles, social media.

Everywhere.

So, exactly what is it and who is using it?

Ozempic and Wegovy are trade names for semaglutide injectable, given once a week. Ozempic is prescribed to help treat type 2 diabetes. Wegovy is used for weight loss. Rybelsus is the same drug, in oral form, for type 2 diabetes. There are several drugs in this category, including Trulicity and a newer drug, Mounjaro.

These drugs are known as GLP-1 agonists, also known as glucagon-like peptide-1 receptor agonists. They mimic the action of the GLP-1 hormone, which plays a role in glucose metabolism and appetite regulation.

GLP-1 agonists help lower blood sugar levels by increasing insulin secretion in response to meals, decreasing glucagon release, and slowing gastric emptying. The result is reduced HbA1c levels, a marker of long-term blood sugar control. 

These medications help reduce appetite and increase satiety, leading to significant weight loss in many users. They are now approved for chronic weight management in individuals with obesity (Body Mass Index, BMI, of 30 or higher) or overweight (BMI of 25 to 29.9) with related comorbidities. Some of these drugs are indicated for those with cardiovascular disease.

Without insurance or manufacturer discount coupons, Ozempic is somewhere around $1000/month. Wegovy is a bit more expensive and less likely to be covered by insurance since it’s considered a weight loss drug.

These drugs are to be used as an adjunct to changes in dietary and lifestyle habits.

Possible side effects such as nausea, vomiting, diarrhea, and constipation are common, especially when starting the medication or increasing the dose. These side effects often decrease over time as the body adjusts to the medication.

Severe, but rare side effects include pancreatitis, medullary thyroid cancer, worsening diabetes-related retinopathy, intestinal obstruction.

Since these drugs first came out in 2005, researchers are still learning about other potential uses and benefits. Long-term effects of use are obviously still unknown.

Stopping Ozempic can lead to an increase in blood sugar levels, potential weight gain, and the return of other symptoms it was managing. In other words, it’s likely that you’ll end up where you were before the Ozempic, or perhaps worse.

Since each person is unique, there is no best way to manage type 2 diabetes or obesity. Every treatment plan must be individualized to best serve the patient. 

Now when you see something in the news or social media about Ozempic or a similar drug, hopefully you’ll have a better understanding of this topic.

If you’re struggling with weight and/or health issues, a change in diet and lifestyle habits will have an impact. It’s surprising how a few simple changes can make a significant difference.

Email me today if you’d like to discuss what’s possible.

Remember, I live with Mr. Non-Compliant, and he is a work in progress.

Much love,
Health Coach Carol

“Let food be thy medicine, thy medicine shall be thy food.” – Hippocrates, Ancient Greek Physician