1-219-765-8600

carol@inkwellcoaching.com

Crown Point, IN

mobile-logo
Top
August 28, 2025

7 Late Summer Wellness Tips

The nights and days are cooler. Darkness comes earlier. The sky looks like fall. I even saw some leaves in Michigan that had turned brilliant red. How

admink
Blog
August 21, 2025

What to Do with All That Zucchini

Yesterday, my friend Lisa presented me with a zucchini that looked as though it had taken growth hormones. It was gigantic! She told me that she grate

admink
Food, Fun, Health
August 14, 2025

Echoes of Summer

Can you feel the shift? The days are steamy–yet the calendar is getting a bit crowded with commitments that pair better with the cooler days of

admink
Food, Fun, Health
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

admink
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

Recharging After Your Vacation

July 30, 2025
0
0
Food, Health

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 great time in a different setting and come back to a host of responsibilities. Mail to go through (mostly junk), bills to catch up on, a garden to weed (depending on the time of year), laundry, grocery shopping, children to get to school, appointments, meal planning, work to go to, and more.

No WONDER we’re tired and need another vacation!!

Not only that, because we’ve been on holiday, our bodies need to recalibrate from a host of other possibilities.

🧳 Post-Vacation Fatigue: Why It Happens 

  • Jet lag or disrupted circadian rhythms
  • Overeating and sugar overload (perhaps Mr. Non-Compliant ate a few too many donuts)
  • Less hydration, more alcohol or caffeine
  • Sleep in unfamiliar places (hotel sleep is rarely ideal)
  • Emotional/social burnout from group travel (friends are sometimes SO MUCH FUN)
  • The “letdown effect” (your body crashes after a stretch of fun or adrenaline)
  • Facing all those back-home responsibilities

🔄 What You Can Do About It:

🥦 1. Fuel to Feel Better

  • Focus on fresh produce, lean protein, and whole grains
  • Cut back on sugar and alcohol for a few days
  • Try a simple “reset” meal plan—think hydration, fiber, and light meals

💧 2. Hydrate Like You Mean It

  • Drink plenty of water and add electrolytes if needed
  • Herbal teas can help digestion and relaxation
  • Avoid jumping straight back to heavy caffeine use

🛏 3. Prioritize Sleep (and not just early bedtime) 

  • Re-establish a calming nighttime routine
  • Get morning sunlight to reset your body clock
  • Allow naps if you need them—but not too late in the day

🧘‍♀️ 4. Move Gently

  • Don’t jump into intense workouts right away (one of my favorite tips)
  • Go for walks, stretch, or do yoga to ease back into movement
  • Movement helps with digestion, circulation, and sleep—all key to feeling better

🧠 5. Reset Your Mindset

  • Don’t despair if you feel “off” for a few days—it’s normal—you’re normal
  • Reframe the return: instead of “back to the grind,” try “back to routine = stability”
  • Reflect on the good parts of the trip to keep the mood lift without the exhaustion
  • Plan a lunch date with a friend or date-night with your significant other so that you have something to look forward to

You don’t need a complete detox or bootcamp to bounce back. Do what you can and know that you’ll be back in the swing of things soon—planning your next fabulous vacation.

Sending love,
Health Coach Carol

“No man needs a vacation so much as the man who has just had one.”– Elbert Hubbard

Traveler’s Guide to Food and Fitness

July 20, 2025
0
0
Food, Fun, Health

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 guest in their city or country. My memories of summer vacations with our boys are the best.

Whether you enjoy hiking the mountains, basking on tropical beaches, or relaxing at a lakeside cabin, it is possible to have a great time and not toss your health and fitness goals out the window. Completely, anyway.

Yes, you want to experience the local fare wherever you visit, so definitely make allowances for that. At the same time, you want to feel good and enjoy every day to the fullest. With some planning and the right mindset, you can have that cake AND eat it too, without overthinking it.

Choose what suits you from these ideas to help enhance your travel adventures, wherever they lead.

🧳 Smart Packing for Healthy Travel

Think of it as your “Wellness Bag.” 

  • Mini resistance bands or a jump rope (lightweight and versatile)
  • Collapsible water bottle – stay hydrated, save space
  • Portable snacks (see next section)
  • Electrolyte packets or magnesium for hydration + sleep support
  • Travel-size sunscreen, insect repellant, and hand wipes – small things that can make a big difference in your comfort
  • App or playlist downloaded that helps you meditate, breathe, or move

🥜 Healthy Snacks to Bring Along

Whether you’re in a car, airport, or hotel, having good snacks on hand is key:

  • Nuts or trail mix (DIY or low-sugar varieties)
  • Protein bars with clean ingredients
  • Nut butter packets
  • Jerky (look for low-sodium, nitrate-free options)
  • Roasted chickpeas or edamame
  • Fresh fruit that travels well: apples, oranges, grapes
  • Rice cakes/crackers + hummus or tuna packets if you’re packing a cooler

Pro Tip: Pack your snacks like a little gift to your future self—it helps reduce temptation when fatigue sets in.

🥗 Navigating Meals on the Go

Airport or Roadside Dining Tips:

  • Look for grilled options over fried
  • Prioritize protein and fiber to stay full
  • Skip the giant soda, grab sparkling water or unsweetened tea
  • When all else fails: buy a banana and a bag of nuts—better than fast food regret

Hotel Breakfast Buffets:

  • Start with protein: eggs, Greek yogurt, nut butter
  • Add fruit or veggies (yes, even on vacation!)
  • Beware of the sugar trap of muffins, DONUTS (especially noted for Mr. Non-Compliant), waffles, juices—try to balance

🏋️ Fitness on the Fly 

Stay Active Without a Gym:

  • 10-minute hotel room bodyweight circuit (squats, lunges, push-ups, planks)
  • Take the stairs, walk instead of Uber when possible
  • Explore the area by bike, kayak, or hike
  • Morning yoga or stretching on the balcony, patio, or beach
  • Use apps like Nike Training Club or FitOn for on-the-go workouts

💡 Mindset Tips for Travel Wellness

  • Progress, not perfection: Aim to feel energized by your choices, not restricted
  • Pick 1-2 non-negotiables (like daily movement or staying hydrated)
  • Let the location inspire you—move the way the locals do
  • Enjoy without guilt. That gelato in Italy or beignet in New Orleans? Savor it. You know my rule, “Only eat it if it’s AMAZING!”

Be flexible with everything and most importantly, have the BEST time! And in case you happen to overdo while you’re on your adventure, next week I’ll blog on how to deal with post-vacation fatigue.

Much love,
Health Coach Carol

“Summer is singing with joy, and the beaches are inviting you with dancing waves.”
– Debasish Mridha

The Peach vs. Nectarine Debate

July 16, 2025
0
0
Food, Health

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 characteristics.

So, what’s the difference?

The main distinction comes down to texture:

  • Peaches have thicker, fuzzy skin and softer flesh.
  • Nectarines are smooth-skinned and slightly firmer. They are typically smaller than peaches. Nectarines are peaches without fuzz. 

The difference is caused by one single gene. Nutritionally, they’re pretty much neck and neck—both low in calories, contain vitamin C, potassium, fiber, antioxidants, and a sweet way to stay hydrated thanks to their high water content.

How are they similar?

They are stone fruits because they contain a large, hard pit. Both have freestone, clingstone, or semi-freestone pits, plus yellow or white flesh.

Freestone fruits contain pits that are easy to remove, while the pits of clingstone fruits are hard to separate from the flesh. Semi-freestone peaches or nectarines are a hybrid of the first two.

White peaches and white nectarines are sweeter than their yellow counterparts due to their lower acidity. Their sweetness increases with ripeness.

When I first bring them home, they’re usually hard as rocks. I let my peaches and nectarines sit out at room temperature until they are just slightly soft to the touch. Then I put them in the fridge to prevent spoilage.

Ways to enjoy them

They’re the perfect snack just as they are—raw, juicy, delicious.

Peaches tend to be a bit juicier and softer, perfect for cobblers, pies, jams, salsas, or fresh slices over yogurt. Nectarines often have a firmer bite and a slightly tangier flavor, making them great for grilling or slicing into salads.

More Ideas 

  • Add sliced nectarines to a spinach and goat cheese salad. 
  • Make a peach salsa with red onion, jalapeño, lime, and cilantro.
  • Grill nectarines and top with a dollop of Greek yogurt and honey for dessert.
  • Toss into your smoothie.
  • Add to your oatmeal or yogurt.

Whichever you prefer, now is the time to enjoy these sweet, sun-ripened gems while they’re at their peak.

And let that juice roll down your chin.

Much summer love,
Health Coach Carol

An apple is an excellent thing—until you have tried a peach. —George du Maurier

The Dog Days of Summer

July 9, 2025
0
0
Food, Fun, Health

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 tends to be the hottest, muggiest, most sweltering stretch of the season. There are sometimes periods of drought and severe thunderstorms.

Why “Dog Days” and not cat or lion or some other animal? The timing aligns with the period when the star Sirius (the “Dog Star”) rises and sets with the sun. This naming began with the ancient Greeks and Romans.

(Next time you’re on a game show and this question pops up for the big bucks, you can thank me.)

Ways to Celebrate the Dog Days (instead of grumbling about them) 

🌞 Cool Down, Old-School Style:
Enjoy frozen treats like homemade popsicles, fruit sorbets, or even classic ice cream sandwiches. Check out my previous blog for healthy options. Click blog link here.

🐾 Honor the Dogs of Summer:
Pamper your pooch with a special outing—early morning walks, splash time in a kiddie pool, or a pup-friendly frozen treat.

🌿 Take It Slow:
Embrace the slower pace (even for a brief break in your workday) by lounging with a good book, a wide-brimmed hat, and a refreshing drink (think: cucumber-mint water or herbal iced tea). Go fishing, take a vacation, staycation, or weekend getaway. Stretch out in a hammock and take a nap.

🌅 Catch a Sunrise or Sunset:
Since midday can be sweltering, aim for early mornings or evenings to be outside—perfect times for gentle walks, bike rides, gardening, or stargazing. Go to an evening baseball game.

🎶 Throw a “Dog Days” Gathering:
Host a casual backyard gathering with easy summer fare—grilled veggies, chilled salads, and ice-cold lemonade. 

The Dog Days remind us to slow down, savor summer’s golden glow, and maybe take life just a little less seriously—because even the hottest days eventually give way to cooler ones.

Much love,
Health Coach Carol

“Roll out those lazy, hazy, crazy days of summer/Those days of soda and pretzels and beer/Roll out those lazy, hazy, crazy days of summer/You’ll wish that summer could always be here.” —Words & Music by Charles Tobias & Hans Carste

« Previous Page