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carol@inkwellcoaching.com

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December 18, 2025

Why Winter Has Us Craving Carbs

It’s one week before Christmas, it’s cold, and I’ve noticed something about my meals lately: I’m eating more carbs. Not the cookie-tray kind (

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Christmas, Food, Health
December 11, 2025

The 7-Minute Stress Reset

The two weeks before Christmas can feel like one long to-do list—shopping, cooking, baking, wrapping, gifting, card-writing, hosting, emailing, and

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Christmas, Health
December 4, 2025

Simple Habits for a Healthy December

The week after Thanksgiving can feel like a blur—leftover pie in the fridge, holiday calendars filling up quickly, and the quiet hum of Christmas pr

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Christmas, Food, Health
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

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Family, Food, Health
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

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Christmas, Health
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

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Christmas, Family, Health
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

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Christmas, Family, Health
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

Sip Smart: Healthier Holiday Beverages

November 19, 2025
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Christmas, Health

The holidays are filled with delicious drinks — peppermint mochas, mulled cider, sparkling punch, eggnog — and while they’re fun to enjoy, they can be a challenge if you’re living with diabetes or simply looking to cut back on sugar and calories. This week a reader asked about lighter, healthier beverage choices, and it’s a great question. With so many sweet sips circulating this time of year, it’s easy for sugar to sneak in quickly. This strategy may help you save some liquid calories so that you can enjoy a Christmas cookie instead.

My number one piece of advice? Choose one favorite holiday drink and truly savor it, preferably with a small meal or protein-rich snack. Pairing your beverage with food helps slow absorption and prevents blood sugar from shooting up.

Here are some other simple, satisfying ways to enjoy the season without overdoing the sweetness:

Choose Drinks That Feel Festive Without Added Sugar
You don’t have to sacrifice flavor to make a smart choice. Sparkling water with citrus slices, herbal teas like peppermint or cinnamon, or even warm water with lemon and a cinnamon stick can feel just as seasonal as the sugary versions. A few pretty garnishes — fresh cranberries, rosemary, orange peel, or a cinnamon stick — add that holiday touch without extra calories.

Be Mindful of “Healthy” Drinks That Aren’t So Healthy
Some beverages sound wholesome but pack more sugar than expected. Kombucha, chai lattes, flavored creamers, mulled cider, and even some “skinny” cocktail mixes can sneak in a lot of sweetness. When possible, choose unsweetened versions or dilute with extra water or unsweetened almond milk.

Try a Simple Holiday Mocktail
A fun glass and a garnish go a long way. Create a cran-lime spritzer: 3 ounces of unsweetened cranberry juice topped with sparkling water and a squeeze of lime. Garnish with fresh cranberries or rosemary. Or try a pomegranate–orange fizz made with a splash of 100% pomegranate juice, fizzy water, and an orange slice. Both feel festive but keep the sugar content minimal.

Give Your Coffee or Tea a “Half-Sweet” Makeover
If you enjoy a daily sweetened drink, try slowly reducing the sugar over a couple of weeks. Going from 2 teaspoons to 1½ to 1 can make a noticeable difference — and you may be surprised by how your taste buds adapt.

If You Choose Alcohol, Sip It Strategically
For those who drink, sticking to clear spirits with soda water, dry wines, and low-sugar mixers can help. Always pair alcohol with food, sip slowly, and alternate each drink with water to keep blood sugar and hydration steady.

Hydrate First — It Really Helps
Dehydration can mimic cravings. Drinking 8–12 ounces of water before you reach for a holiday beverage often takes the edge off and helps you decide what you truly want. 

Make Water Seasonal
Holiday-inspired infusions make everyday water feel special: orange + clove, pear slices + vanilla bean, mint + lime, or cucumber + frozen cranberries. Pretty, refreshing, and naturally low in sugar.

The best part? You don’t have to skip your favorites. A little intention — and a few smart swaps — help you enjoy the season while keeping your energy and blood sugar steady.

If you’d like more ideas or want a few simple holiday beverage recipes, just hit reply. I love hearing from you!

Savor the season,
Health Coach Carol

“Nothing would be more tiresome than eating and drinking if God had not made them a pleasure as well as a necessity.” ~ Voltaire

Holiday Prep with More Joy Less Stress

November 13, 2025
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Christmas, Family, Health

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 the celebrations begin. From parties, decorating, and shopping to unexpected guests and full calendars, it’s easy to slip from merry to frazzled. Here are some ways to stay grounded, energized, and present all season long.

Set a Realistic Social Calendar 
You don’t need to attend every event or say yes to every invitation. Protecting your time and energy is part of self-care. Try designating one or two “no-plan” days each week for rest, errands, or spontaneous fun. Use it to regroup — tidy up, do laundry, enjoy leftovers, or watch your favorite holiday movie. These short pauses help you recover energy and prevent that “holiday blur” feeling by the time New Year’s rolls around. Built-in buffer days often become the calmest, most enjoyable moments of the season.

Make a “Do-Less” List
Before the holidays take over your schedule, try this simple mindset shift. Alongside your to-do list, try creating a do-less list. Jot down the things you can skip this season — maybe it’s baking five kinds of cookies, saying yes to every invitation, or wrapping every gift with matching ribbon. Letting go of excess opens space for more peace.

Keep Meals Simple and Nourishing
When you’re surrounded by sweets and rich foods, balance is your best friend. Keep easy, nutrient-rich options on hand — things like soups, roasted veggies, Greek yogurt with fruit, or a quick protein shake. A few balanced meals between parties help your body reset and your digestion stay happy. Remember to drink your water! Sparkling water counts too. I like to mix tart cherry juice with mine for a festive beverage anytime.

Keep Moving
You don’t need long workouts to stay active. And if you miss your favorite workout during this busy season, don’t beat yourself up over it. Instead, spend ten minutes stretching, take a brisk neighborhood walk, or run the vacuum. Moving your body clears the mind, is energizing, and helps manage holiday stress. 

Gratitude Check-Ins
If something goes off-plan — and odds are at some point it will — let it go. The best memories are often the imperfect ones. Take a minute each day to notice the blessings — a good laugh, a warm meal, a kind word. Gratitude keeps the focus on what’s meaningful and reminds you that perfection isn’t the goal — presence is.

A good plan: Stay centered, savor and share the simple joys, and remind yourself that calm is a beautiful gift you can give (and receive).

Much love,
Health Coach Carol

“The joy of brightening other lives, bearing each others’ burdens, easing others’ loads and supplanting empty hearts and lives with generous gifts becomes for us the magic of the holidays.” – W. C. Jones

Holiday Prep Made Easy Part 1

November 5, 2025
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Christmas, Family, Health

November marks the beginning of the holiday season — that cozy, colorful stretch between gratitude and celebration. What’s meant to be joyful can sometimes be stressful, with juggling shopping lists, guests, decorating, menus, and endless errands. Here’s the happy news. A little preparation now can help you glide through the upcoming holidays with more calm, connection, and confidence.

Start With a Vision
Before diving into lists, take a breath and picture what you truly want this season to feel like. Warm and cozy at home? Parties with family, friends, and laughter? More mindful and less hurried? Having a vision helps guide your plans so you can say yes to what matters and no to what drains you.

Take Inventory and Plan Ahead
Check your pantry and freezer before the holiday rush. Toss expired spices and stock up on staples like flour, baking powder, nuts, and olive oil—everything you need to make and bake your favorites. Map out your menus for gatherings and casual meals alike — and think about what can be made ahead and frozen. Soups, casseroles, and cookie dough freeze beautifully, saving you time later.

Simplify Gift Giving
Now’s the time to organize your gift list. Consider homemade or memory-making gifts — something to eat, wear, read, or do. These thoughtful touches often mean more than the latest gadget and can be planned or made early.

Create Calm at Home
A quick declutter of key spaces before the décor goes up can make your home feel peaceful and welcoming. Add cozy touches like a soft throw or twinkle lights that set a festive mood without adding chaos.

Schedule Mini-Resets 
Even the best-laid plans can leave you feeling scattered. That’s where mini-resets come in — one or two days between events to reset your body and mind. Think hydration, lean proteins, veggies, light movement, and early bedtime. These quick pauses help you feel refreshed, keep your energy steady, and prevent a “holiday hangover” that comes from doing too much too fast.

Progress, Not Perfection
The holidays don’t have to be picture-perfect to be meaningful. Real life is nothing like a Hallmark movie. A little forethought — and a few mini-resets along the way — can make all the difference between feeling frazzled and fully present.

Be sure to check out next week’s blog post for more tips on keeping the holidays merry, peaceful, and bright.

Much love,
Health Coach Carol

“Thankfulness creates gratitude which generates contentment that causes peace.” – Todd Stocker

🎃 Candy, Cravings & Finding the Sweet Spot

October 30, 2025
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Fun, Health

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 favorite), peanut butter cups (Mr. NC’s second favorite), or those nostalgic candy corn triangles (love them or loathe them), there’s something about October 31st that brings out the kid in all of us.

But let’s be realistic — what starts as “just one fun-size Snickers” (Mr. NC’s third favorite) can turn into a full-on candy raid if we’re not paying attention. Between leftover trick-or-treat bowls and breakroom candy stashes, it’s easy to let small bites add up fast.

The good news? You don’t have to skip the fun to stay on track. With a little planning (and a dash of restraint), you can enjoy your favorite treats without the sugar hangover. 

🍬 Be Selective with Your Sweets
Instead of sampling everything, pick two or three candies you truly love — the ones that make Halloween feel like Halloween. Eat them slowly, savor them, and skip the rest. Mindful indulgence feels a lot better than mindless munching.

🎯 Portion Like a Pro
Those “fun-size” bars are called that for a reason — one or two pieces can satisfy your craving without derailing your day. Pair your candy with a handful of almonds or enjoy your treat after a meal to balance the sugar hit.

🧙‍♀️ Out of Sight, Out of Mind
Once Halloween night is over, don’t keep the candy bowl within arm’s reach. Tuck it away or donate leftovers to a local charity or community drive. When treats aren’t staring you down from the counter, you’re far less tempted to snack.

🕸️ Fuel Before the Festivities
Heading out with trick-or-treaters or greeting visitors at the door? Eat a balanced meal first — something with lean protein, veggies, and complex carbs. A satisfied stomach makes it easier to resist grabbing “just one more mini bar.”

👻 Have a Plan for the Leftovers
Use extras creatively — freeze some candy for future baking projects, chop them into small bits for a controlled dessert topping, or portion out one piece per day as a post-dinner treat. 

Halloween is a fun holiday and enjoying a few sweet bites can absolutely fit into a healthy lifestyle. Treat yourself without letting the treats take over.

Here’s a link to an entertaining Halloween video that includes a recipe for a healthier popcorn treat. It’ll brighten up your day! Click here

Happy treats, no tricks,
Health Coach Carol

“Each year, the Great Pumpkin rises out of the pumpkin patch that he thinks is the most sincere” ~ Charles M. Schulz, “It’s the Great Pumpkin, Charlie Brown”

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