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carol@inkwellcoaching.com

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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

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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
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

🎃 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”

Your Autumn Reset Guide

October 23, 2025
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Health

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, November 2 at 2:00am when clocks are set back one hour. 

While that extra hour of sleep sounds dreamy, the time shift can leave us feeling a bit sluggish or out of sync for a few days. The good news? A few small tweaks can help you reset your rhythm and feel more energized as we head into November.

With just over a week to prepare, you can ease into the change, so it doesn’t throw you off balance. Try heading to bed and waking up about 15 minutes earlier each day. It’s a simple way to help your body adjust to the new rhythm.

Next, soak up some morning light. Sunlight is your body’s natural wake-up call — it helps regulate your sleep hormones and boost your mood. Step outside for a few minutes first thing, even if it’s chilly. A brisk walk or a few deep breaths in the fresh air can make a big difference in how alert you feel all day.

Movement, of course, is another secret weapon. Get outside and move — rake leaves (there’s always plenty of them), walk the dog, or take a quick stroll through your neighborhood. Regular exercise, even in shorter bursts, helps reset your internal clock and keeps your energy steady. Plus, fall is a perfect time to enjoy the crisp air and colorful scenery.

As the days cool down, warm yourself from the inside out. Cozy, nourishing meals — think soups, roasted vegetables, and herbal teas — help you feel grounded and satisfied. Try sipping a mug of chamomile or cinnamon tea in the evening to signal that it’s time to wind down. 

And don’t forget to reset your space. Swap lighter summer décor for soft throws, warm lighting, simmer a small pot of water with orange slices and cinnamon sticks for a brief, natural scent boost. Creating a cozy environment can make those darker evenings feel comforting instead of dreary.

Finally, use this seasonal shift as a moment to reflect and refocus. What habits are helping you feel your best? What can you release before the holidays rush in? The time change is nature’s gentle reminder to slow down, rest well, and find your balance again.

With gratitude for the pause,
Health Coach Carol

“The great benefit of slowing down is reclaiming the time and tranquility to make meaningful connections – with people, with culture, with work, with nature, with our own bodies and minds.” ~ Carl Honoré

Good Friends, Good Health, Great Life

October 16, 2025
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Friendship, Health

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 does something magical for your mood — and maybe even your lifespan.

Think about it: laughter, movement, and connection all rolled into one. Whether you’re walking the neighborhood trail, meeting for a workout, or catching up over coffee, there’s something powerful about being with people who just get you. 

Friendship feeds us in ways no supplement or medication ever could. A long chat with someone who’s known you for decades, or a spontaneous phone call that turns into a deep conversation, can lift the weight of a stressful day. There’s a reason it feels so good. Our brains release feel-good hormones like oxytocin when we connect. We literally feel better when we spend time with people we care about.

And here’s a fun fact: research shows that people with strong social ties are about 50% more likely to live longer than those who feel isolated. Can a supplement promise that?

The longest-running happiness study from Harvard found that close relationships — more than money or fame — are the key to living a good life. That simple truth puts things in perspective: what really nourishes us might be less about what’s on our plate and more about who’s sitting across from us.

The beauty of friendships is that they don’t have to be constant to be meaningful. You know those friends you can go months, or even years, without seeing, and when you finally get together, it’s like no time has passed? Those relationships remind us that real connection isn’t about frequency; it’s about authenticity. They ground us, reminding us of what truly matters and how much we’ve shared along the way.

And if you’ve ever worked out with a friend, you know the energy is different. You push a little harder. You laugh a little more. You show up because she (or he) is showing up. Movement becomes less of a “should” and more of a shared experience — something to look forward to instead of one more task on the to-do list. It can even by FUN! 

As we move through different chapters of life, friendships may ebb and flow, but they remain one of the most life-affirming investments we can make. So, call or write (yes, like on note paper) that friend you’ve been meaning to reach out to. Plan that walk, that lunch, that workout. Now is the perfect time.

Because in the end, the best kind of longevity might just come from laughing so hard with your friends that you lose track of time.

To good friends,
Health Coach Carol

“A friend is someone who helps you up when you’re down, and if they can’t, they lay down beside you and listen.” ~ Winnie the Pooh

🥣 Warm Foods to Take the Chill Off Fall

October 9, 2025
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Food, Health

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 shift from cool, refreshing foods to dishes that comfort, nourish, and ground us.

(For those of you reading this in warmer climates, perhaps when your days and nights get cooler, these ideas will be better received.)

This is the season to embrace warming foods like root vegetables, oats, and warming spices that balance the cool, dry air of fall. Think of it as nature’s way of nudging you toward the foods you need most right now.

Maybe start your morning with something hearty and soothing: a bowl of steel-cut oats topped with cinnamon, pears, and walnuts; or a warm protein latte with a dash of turmeric or pumpkin spice.

For lunch or dinner, swap out cold salads for roasted or simmered dishes. Try roasting a sheet pan of sweet potatoes, carrots, and beets drizzled with olive oil and sprinkled with thyme. Or simmer a pot of lentil or chicken soup with garlic, ginger, and a splash of lemon — a simple, nourishing meal that delivers comfort and immune support.

I sometimes add Millet & Brown Rice Ramen Noodles to bone broth as a light lunch or snack. It warms me and satisfies my need for carbs (that seems to have increased lately).

Whole grains such as farro, quinoa, or barley provide the kind of slow-burning energy your body needs this time of year. Serve them warm in bowls with roasted veggies and a crumble of feta or drizzle of tahini-lemon dressing. You could also make your grain bowl with roasted root vegetables, chickpeas, and a dollop of hummus — finished with olive oil, lemon juice, and a pinch of smoked paprika. These bowls are filling and nutritious, without being heavy.

And don’t forget, cinnamon, cardamom, nutmeg, cumin, and ginger don’t just add flavor — they gently warm the body. Even a sprinkle can transform an ordinary meal into one that feels like fall in a bowl.

🍂 Try This: Roast cubed sweet potatoes, parsnips, and Brussels sprouts with a drizzle of olive oil, sprinkle of cinnamon, and pinch of sea salt. Serve warm with quinoa or over greens for an easy, earthy fall bowl.

Eating with the season is one of the simplest ways to feel your best — and fall offers plenty of delicious inspiration. Here’s to good food and good health.

Be well,
Health Coach Carol

“And all at once, summer collapsed into fall.” ~ Oscar Wilde

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