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carol@inkwellcoaching.com

Crown Point, IN

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May 29, 2025

Survival and Everyday Strength

There are books you read, and there are books that change you. One that recently left a lasting mark on me is Resolute by Benjamin Hall, a Fox News co

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Health, Hope, Personal Development
May 22, 2025

Celebrate Smart with Memorial Day Tips

As Memorial Day weekend approaches, many of us look forward to picnics, cookouts, family gatherings, and the unofficial start of summer. But before we

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Family, Food, Fun, Health
May 18, 2025

Simple Cucumber-Tomato Salad with Lemon-Herb Dressing

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Salads
May 15, 2025

Busting a Salad Food Myth and Recipe

You may have seen articles or heard claims that cucumbers and tomatoes don’t belong together on your plate or in your salad. The reasons? Some say t

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Food, Health
May 8, 2025

Swapping Out Black Plastic Kitchen Utensils

This week, a client asked me for safe alternatives to replace the black plastic cooking utensils his wife discarded over three weeks ago. Turns out sh

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Health
May 1, 2025

Scoop Up Fun with Banana Ice Cream

Last week I posted a blog on healthier popsicles. This week I feel it’s only fair to give you a delicious recipe for “nice cream.” “Nice cream

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Food, Fun, Health
April 29, 2025

🍨 Non-Dairy Banana Pecan Ice Cream

I purposely stock up on bananas so that I have some ready to toss in my protein smoothies, make banana muffins, or mix up this special treat. When the

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Treats
April 24, 2025

Healthy Popsicles That Make Summer Sweeter

Consider the humble popsicle. A nostalgic symbol of sticky fingers, grass-stained knees, and that sweet relief on a blazing summer day. But here’s t

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Food, Fun, Health
April 16, 2025

Time to Reflect, Release, Move Forward

Whether you celebrate Easter, Passover, or simply welcome the longer, brighter days of spring, this time of year invites reflection. It’s a season o

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Family, Food, Health, Personal Development
April 10, 2025

How to Stop “Night Worrying”

Ever find yourself lying in bed, staring at the ceiling while your mind races through tomorrow’s to-do list, replaying conversations, or wondering i

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Health

Swapping Out Black Plastic Kitchen Utensils

May 8, 2025
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Health

This week, a client asked me for safe alternatives to replace the black plastic cooking utensils his wife discarded over three weeks ago. Turns out she tossed them before investigating safer options.

I asked him what he was cooking with during the last three weeks. Still wondering…

Seems there’s been a bit of tension in their home over this quandary. She’s trying to give their life a complete health makeover and he’s losing it. Health Coach Carol to the rescue. (Now he knows how Mr. Non-Compliant feels.)

Doing our best to live healthy is a never-ending process and it’s impossible to eliminate everything that MAY cause harm. Research is constantly coming out about one more thing/food/activity being toxic and causing cancer.

What we CAN do is make changes a bit at a time.

So, is it Time to Toss Your Black Plastic Kitchen Utensils? 

If you’re cooking with black plastic kitchen utensils, you may want to reconsider. Recent research has raised concerns that many black plastic cooking utensils could contain harmful chemicals, such as flame retardants, which can leach into your food, especially when heated or used on scratched surfaces.

Why Should You Care?

Black plastic utensils often come from recycled electronic materials, making them prone to containing harmful chemicals like brominated flame retardants. These substances are linked to health issues including hormone disruption and increased cancer risk. The hotter and more scratched these utensils get, the more likely these chemicals can contaminate your meals.

Safer Alternatives to Consider

Don’t panic—there are plenty of safer alternatives:

  • Silicone utensils: Look for food-grade, BPA-free silicone brands like Walfos, which are heat-resistant, easy to clean, and safe for your non-stick pans. (My updated Walfos utensils are in the photo.)
  • Wood or Bamboo: Naturally antibacterial and safe at high temperatures, these are excellent alternatives that won’t scratch your cookware.
  • Stainless Steel: Durable, easy to clean, and free of chemical concerns. Just be cautious on non-stick surfaces to avoid scratching.

Quick Tips for a Safer Kitchen and Home

  • Replace black plastic utensils, particularly if they’re scratched or old.
  • Choose products labeled as food-grade, BPA-free, and heat-resistant.
  • Regularly inspect your utensils for wear and tear, replacing them as necessary.
  • It’s also a good idea to opt for toys, food containers, and home items made from safer materials, avoiding black plastic when heat or child use is involved.

Taking these simple steps can help keep your cooking safe and healthy. Now might be a great time for a utensil refresh.

Another Healthy Tip

Now is also a great time to step outside and let spring work its magic. 

Whether you take a brisk walk, a peaceful bike ride, hike a trail, or simply sit quietly and listen to the outdoors, spending time in nature is both healing and grounding.

Fresh air and movement—no matter how gentle—boosts your mood, reduces stress, and supports your overall health.

Sometimes, the best medicine is just outside your door.

Much love and Happy Mother’s Day,
Health Coach Carol

“One of the most tragic things I know about human nature is that all of us tend to put off living. We are all dreaming of some magical rose garden over the horizon — instead of enjoying the roses that are blooming outside our windows today.” — Dale Carnegie

Scoop Up Fun with Banana Ice Cream

May 1, 2025
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Food, Fun, Health

Last week I posted a blog on healthier popsicles. This week I feel it’s only fair to give you a delicious recipe for “nice cream.”

“Nice cream” is for all you non-dairy, trying to minimize processed food and added sugar people. In other words, this recipe probably won’t appeal to those of you on board Mr. Non-Compliant’s train.

Full disclosure: he did eat a small serving and passed on seconds. This was not a problem since I was more than happy to finish it. I didn’t want it to go bad. 😋

For those occasions when you just need something cool, creamy, and a little bit sweet — without feeling like you raided the ice cream truck — this Banana Pecan Ice Cream hits the mark.

No dairy, no added sugar, no long wait times — just real ingredients, blended into frozen bliss. 🍦✨

🍌Banana Pecan Ice Cream

I purposely stock up on bananas so that I have some ready to toss in my protein smoothies, make banana muffins, or mix up this special treat. When the banana is a bit too ripe for my liking, I peel it, break it in half and put it in my banana baggie that lives in the freezer. This non-dairy treat is delicious without the addition of sweetener; however, you may enjoy trying some of the variations. Makes 2 servings, or 1 serving if you’re really craving bananas. 

Ingredients:

  • 2 ripe bananas, sliced and frozen
  • 2–3 tablespoons pecans (plus a few extra for topping)
  • a splash of milk (I use Silk unsweetened coconut milk)
  • Optional: a dash of cinnamon, or a drizzle of maple syrup

Instructions:

  1. Place the frozen banana slices in a food processor or blender.
  2. Blend until creamy, scraping down the sides as needed.
  3. Add the pecans and pulse a few times to incorporate.
  4. Add a splash of your choice of non-dairy milk for easier blending and a hint of cinnamon or maple syrup for extra flavor, if desired.
  5. Scoop, top with extra pecans, and enjoy right away!

Extra Tips:

  • You can make a bigger batch and freeze it for 30–60 minutes if you want it a little firmer like traditional ice cream.
  • Slice bananas thinly before freezing to make blending even quicker.
  • Use a food processor for creamier texture vs. a blender if possible.

Next time your sweet tooth calls, answer with something a little better for you — and just as satisfying.

Much love,
Health Coach Carol

“Bananas are great because they have this unique way of being in the same family as a fruit and a dessert.” —Unknown

🍨 Non-Dairy Banana Pecan Ice Cream

April 29, 2025
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Treats

I purposely stock up on bananas so that I have some ready to toss in my protein smoothies, make banana muffins, or mix up this special treat. When the banana is a bit too ripe for my liking, I peel it, break it in half and put it in my banana baggie that lives in the freezer. This non-dairy treat is delicious without the addition of sweetener; however you may enjoy trying some of the variations. Makes 2 servings, or 1 serving if you’re really craving bananas. 

Ingredients:

  • 2 ripe bananas, sliced and frozen
  • 2–3 tablespoons pecans (plus a few extra for topping)
  • a splash of milk (I use Silk unsweetened coconut milk)
  • Optional: a dash of cinnamon, or a drizzle of maple syrup

Instructions:

  1. Place the frozen banana slices in a blender or food processor.
  2. Blend until creamy, scraping down the sides as needed.
  3. Add the pecans and pulse a few times to incorporate.
  4. Add a splash of your choice of non-dairy milk for easier blending and a hint of cinnamon or maple syrup for extra flavor, if desired.
  5. Scoop, top with extra pecans, and enjoy right away!

Extra Tips:

  • You can make a bigger batch and freeze it for 30–60 minutes if you want it a little firmer like traditional ice cream.
  • Slice bananas thinly before freezing to make blending even quicker.
  • Use a food processor for creamier texture vs. a blender if possible.

🎉 Want to Mix It Up? Here Are Some Fun Variations:

  1. Maple Pecan Banana Ice Cream
  • Add 1–2 teaspoons pure maple syrup while blending for a richer, buttery-sweet flavor.
  • Top with a drizzle of maple syrup and extra chopped pecans before serving.
  1. Chocolate Pecan Banana Ice Cream
  • Add 1 tablespoon unsweetened cocoa powder or a few dark chocolate chips during blending.
  • Or, stir in mini chocolate chips after blending for a chunky texture. 
  1. Cinnamon Toasted Pecan Banana Ice Cream
  • Quickly toast the pecans in a dry skillet for 2–3 minutes before adding.
  • Sprinkle in ½ teaspoon ground cinnamon while blending for a cozy, spiced flavor.
  1. Salted Caramel Banana Ice Cream
  • Add a tiny pinch of sea salt and a drizzle of date syrup or caramel sauce before blending.
  • Top with a few flaky sea salt crystals for a sweet-salty contrast.
  1. Banana Berry Pecan Ice Cream
  • Blend the bananas with a small handful of frozen raspberries, strawberries or blueberries. 
  • Stir in chopped pecans afterward to keep some crunch.
  1. Peanut Butter Banana Pecan Ice Cream
  • Add 1 tablespoon natural peanut butter when blending the bananas.
  • Bonus: peanut butter + pecans = ultra creamy and nutty!
  1. Tropical Banana Ice Cream
  • Blend a few frozen pineapple chunks with the bananas.
  • Stir in pecans at the end for a fun tropical-nutty twist.
  1. Banana Pecan “Chunky Monkey” Style
  • Blend bananas with a few chocolate chunks and walnuts (or pecans) to mimic the popular ice cream flavor.
  • A few mini marshmallows stirred in could make it even more decadent if you want a fun treat version.

Healthy Popsicles That Make Summer Sweeter

April 24, 2025
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Food, Fun, Health

Consider the humble popsicle. A nostalgic symbol of sticky fingers, grass-stained knees, and that sweet relief on a blazing summer day.

But here’s the scoop—popsicles aren’t just for kids anymore. Adults deserve a little frozen fun too. And thanks to some savvy brands and simple ingredients, there are healthier options that ditch the artificial colors, added sugars, and “wait, what is that ingredient?” kind of ingredients.

A client recently asked me if there were healthier popsicles out there—ones that actually taste like fruit because… well, they’re made from real fruit. The good news? Yes, yes, and more yes. Whether you’re looking to refresh a sweaty toddler or reward yourself after a power walk or a gardening session, these freezer pop options are just the thing.

What to Look for in a Healthier Popsicle:        

  • No added sugars – Fruit is sweet enough on its own.
  • No artificial dyes – You don’t need a popsicle that glows brighter than your future.
  • Made with real fruit or 100% fruit juice – Recognizable ingredients are always a win. 
  • No artificial sweeteners – Skip the sneaky stuff like sucralose or aspartame. They may be calorie-free, but they can mess with your taste buds—and your gut.
  • Low calorie (but satisfying) – Especially nice for mindful snackers who want to cool off without a sugar crash.

Better-for-You Brands That Actually Taste Good:

Here are a few popsicle and freezer pop options that pass the “real food” test:

  • GoodPop – Made with organic fruit and no added sugars. Flavors like Strawberry Lemonade or Cherry Limeade feel just right for all ages.
  • DeeBee’s Organics SuperFruit Freezies – These are freezer pops in a tube, made from 100% organic fruit juice and no added sugar. Great for lunchboxes and poolside happy hours.
  • JonnyPops – Creamy or fruity options made with simple ingredients like bananas, strawberries, and real cream (watch for added sugars in some flavors—but they’re generally much cleaner than conventional brands).
  • Outshine Fruit Bars – These are widely available and use fruit and juice as the base. They do contain 12 grams of added sugar but are a better choice than some. Avoid the “no sugar added” variety of these bars as they contain acesulfame potassium (sold under the brands Sunett and Sweet One) and other artificial sweeteners.

While whole fruits are always the gold standard, a popsicle now and then is a fun way to cool off—and these options are a whole lot better than the neon sugar bombs of summers past.

Want to DIY Your Pops? Here’s a Simple Formula:

Blend your favorite fruit (like mango, berries, watermelon, or banana), add a splash of lime or lemon juice, and pour into molds. Freeze and enjoy! Add a little Greek yogurt or coconut milk for a creamier version that feels like dessert.

Because Adults Deserve Popsicles Too 

Let’s face it—adulting is hard. Taxes, laundry, assembling patio furniture… you deserve a popsicle. Whether you’re sitting on the porch swing or hiding from your kids or grandkids behind the fridge door (we see you), a real-fruit freezer pop can be a bright spot in your day.

So go ahead—channel your inner child, grab a popsicle, and make summer just a little cooler.

Much love,
Health Coach Carol

“Popsicles are the frozen memories of childhood summers.” – Unknown

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