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carol@inkwellcoaching.com

Crown Point, IN

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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

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&

June 19, 2025

Savor the Solstice and Welcome Summer

On June 20 at 10:42 p.m. EST, the sun will reach its highest point in the sky, ushering in the official start of summer in the Northern Hemisphere. Th

June 18, 2025

Summer Solstice Fruit Salad with Mint & Citrus Honey Drizzle

This bright and refreshing fruit salad is perfect for summer gatherings, picnics, or a simple treat to celebrate the season. With a citrus-honey drizz

June 12, 2025

Flossing Beyond the Gums

We all know we should floss—but it turns out this simple daily habit might do more than just protect your smile. More and more research suggests tha

June 4, 2025

The Cancer-Fighting Power of Habits

Every so often, you stumble on two articles in one day that seem to shout the same message from different rooftops. That’s exactly what happened thi

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

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

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

Flossing Beyond the Gums

We all know we should floss—but it turns out this simple daily habit might do more than just protect your smile. More and more research suggests that healthy gums are connected to heart, brain, and blood sugar health.

  1. Oral-Systemic Health Connection

The mouth is not an isolated ecosystem. Chronic gum inflammation (periodontitis) caused by plaque and bacteria can allow harmful microbes and inflammatory cytokines to enter the bloodstream, triggering systemic inflammation.

  • Heart Disease: Multiple studies have found a link between gum disease and a higher risk of atherosclerosis (plaque buildup in arteries). Inflammation from gum disease may contribute to the thickening of arterial walls. Also:
    • A study in Clinical Oral Investigations found periodontitis is associated with a 1.14–1.20x increased risk of cardiovascular disease.
    • The American Heart Association has stated that although a direct causal link hasn’t been proven, there is strong associative evidence between periodontal disease and heart conditions.
    • The more frequently people flossed, the lower their risk of stroke. This dose-dependent relationship remained regardless of people’s brushing habits or regularity with the dentist.
    • Compared to people who flossed more frequently, people who flossed less frequently had increased levels of C-reactive protein (CRP), a marker of inflammation—and a key factor in the development of heart disease. 
  1. Diabetes

Poor oral health can worsen blood sugar control, while elevated blood sugar can increase the risk of gum disease—a vicious cycle. Flossing helps reduce inflammation, making glycemic control easier in those with or at risk for type 2 diabetes.

  1. Cognitive Health

Some studies suggest a connection between gum disease and cognitive decline, including Alzheimer’s. Chronic inflammation and bacterial infiltration (e.g., Porphyromonas gingivalis) may play a role in neurodegeneration.

  • A 2019 study published in Science Advances found evidence of gingipains, toxic enzymes from P. gingivalis, in the brains of Alzheimer’s patients.

🦷 Why Flossing Works

Flossing:

  • Disrupts biofilm that toothbrushes can’t reach.
  • Reduces gum inflammation and bleeding.
  • Helps prevent periodontal pockets (spaces where bacteria thrive).
  • Lowers total body bacterial load and inflammatory mediators.

It’s worth noting that consistency matters more than perfect technique—daily flossing, even if imperfect, shows benefits.

The Hidden Issue: What’s In Your Floss?

Here’s some information that I found surprising and only recently discovered: some common flosses (like Oral-B Glide) are made with PTFE (a type of Teflon) and may contain PFAS, also known as “forever chemicals.” These substances don’t break down in the body and have been linked to hormonal disruption, immune suppression, and even cancer.

It’s a bit ironic to floss for your health while unknowingly exposing yourself to something harmful.

When I think about how many decades I’ve been flossing with regular waxed dental floss, it’s a wonder I’m still around to write about it.

Choosing a Safer Floss 

If you feel inclined to make the switch, look for floss that’s:

  • PFAS-free
  • Made from natural fibers like silk or nylon without chemical coatings
  • Coated in plant-based waxes like beeswax or candelilla

Clean Floss Favorites:

365 by Whole Foods Market Mint Waxed Floss
Affordable, PFAS-free, and coated with beeswax and xylitol. A great everyday option.

Cocofloss
Made from coconut fibers, with plant-based wax and essential oils. Grippy and PFAS-free.

Dr. Tung’s Smart Floss
Expands during use for better cleaning. Coated in natural wax and flavor, PFAS-free.

Radius Natural Silk Floss
Biodegradable silk with candelilla wax. Plastic-free, though not vegan.

Eco-Dent GentleFloss
Nylon-based, vegan waxed, and cruelty-free. Strong, effective, and eco-conscious.

A Note on PFAS and Priorities 

PFAS are found in all kinds of household items, from nonstick pans to waterproof jackets. Choosing a PFAS-free floss can help reduce exposure—but let’s keep it real: flossing consistently, even with conventional floss, is far better than not flossing at all. If a cleaner option fits your lifestyle, great. If not, just keep flossing.

Your gums—and your whole body—will thank you.

To Your Health,
Health Coach Carol

“When they mention great little things in life, they usually forget flossing.”—Scott Simon

The Cancer-Fighting Power of Habits

Every so often, you stumble on two articles in one day that seem to shout the same message from different rooftops. That’s exactly what happened this week—first from The Wall Street Journal, then from Precision Nutrition. The common theme? Exercise and diet aren’t just nice-to-haves when it comes to cancer. They’re powerful players in the fight.

None of this was all that surprising. As a health coach, I’ve long believed that moving more and eating better pave the way to living longer and stronger. But the latest research drives that point home with real numbers that are hard to ignore.

🎯 The Stats That Speak Volumes

Let’s start with the CHALLENGE trial presented at the American Society of Clinical Oncology (ASCO) conference. It followed colorectal cancer patients who had finished treatment. Half joined a structured, coached exercise program; the other half received general health education. After eight years:

  • 37% reduced risk of death in the exercise group
  • 28% fewer cancer recurrences
  • 90% overall survival rate, compared to 83% in the control group 

That’s not just a feel-good story—it’s a wake-up call.

And then there’s the meta-analysis published in Precision Nutrition, which pooled results from 42 studies involving nearly 47,000 adults with cancer—any type, at any stage. It found that those with the highest levels of muscle strength and cardiorespiratory fitness had significantly lower mortality rates, even in advanced stages.

Yes, you read that right: being fit helped people live longer—even with stage 3 or 4 cancer. The more fit you were, the better your odds. That’s a dose-response relationship if I’ve ever seen one.

🥦 But Wait—Food Matters Too

On the nutrition front, a study of colorectal cancer survivors revealed that diets high in inflammatory foods (think processed meats, sugary drinks, and refined carbs) led to poorer outcomes. Meanwhile, those who filled their plates with leafy greens, whole grains, and even coffee or tea fared better.

Melanoma patients undergoing immunotherapy had a 77% response rate when they followed a high-fiber diet—compared to just 29% in those with lower fiber intake.

💪 What This Means—For Everyone

Whether you’re in treatment, in recovery, or simply trying to live preventively, this research underscores something empowering: you’re not powerless.

You may not be able to control your diagnosis, but you can influence your day-to-day habits—and those matter more than we used to think.

🌿 So, What Can You Do?

Here’s the good news: you don’t have to overhaul your entire life. Start small and do what you can:

  • Take daily walks.
  • Add more color to your plate.
  • Focus on fiber and plant-based meals.
  • Strength-train a couple of times per week.
  • Limit ultra-processed foods when possible.

🚶‍♀️ Final Thoughts 

While none of this replaces treatment, it reinforces what many of us in the health space have been saying for years: your daily choices really do matter. Better diet and consistent movement aren’t miracle cures—but they are reliable allies. Whether you’re hoping to prevent disease, support your body during treatment, or thrive after recovery, these simple habits help stack the odds in your favor.

So keep moving, keep nourishing, and remember: every step and every bite counts.

To your health,
Health Coach Carol

 “That (the study results) is on par with the best treatments out there. If this (exercise) were a therapeutic, people would leave the building to go order this drug for their patients on Monday morning.”—Peter Campbell, cancer epidemiologist

“It was just so remarkable, the biological effect of exercise.”—Dr. Christopher Booth, oncologist

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 correspondent who survived a devastating attack in Ukraine. His story is filled with unimaginable pain, loss, and trauma—yet even more so, it’s filled with grit, gratitude, and the unshakeable will to live.

Reading Hall’s account isn’t just a lesson in global conflict or journalism—it’s a masterclass in human resilience.

Most of us won’t experience the kind of battlefield trauma he endured. But in our own way, each of us faces battles. Maybe it’s a diagnosis. A season of grief. Chronic pain. The slow shifts that come with aging. Or simply the exhaustion that can sneak in when you’re always trying to do your best for others while quietly pushing your own needs aside. 

Sometimes, life gives us no logical reason to survive—just something inexplicable. Benjamin Hall captures that beautifully. And it reminds us that there’s often more strength, more courage, in our story than we even know.

That same strength and courage is what I see in clients who decide to walk every morning, even when their joints ache. It’s in the person who starts strength training at 65, not to look younger, but to live better. It’s in every healthy meal cooked at home after a long day when fast food would’ve been easier. That’s the kind of everyday strength that adds up.

Health isn’t just about the number on the scale or the latest diet. It’s about fortifying your mind and spirit so that, when life hits hard—and it will—you’re not just physically prepared, but emotionally grounded.

So today, I invite you to reflect:

  • Where in your life are you showing strength right now?
  • What small decision can you make to reinforce your health—body, mind, or spirit?
  • What’s the quiet force—your “something”—that pulls you forward when life feels heavy?

You don’t need to have all the answers. Sometimes just asking the question opens the door to strength you didn’t know was there.

 

If you feel moved, take a few moments to journal your thoughts—or share a small part of your story with someone you trust. And if you’d like, I’d love to hear from you too. Your strength might be just the encouragement someone else needs today.

You don’t need a battlefield to prove your strength—just the resolve to keep showing up for yourself, one choice at a time. Being resolute isn’t about never falling; it’s about rising again and again. That’s where true health, and true courage, begin.

Much love,
Health Coach Carol

“Nothing about self-discovery is simple or obvious—the journeys we take to truly understand ourselves are long and complex and often wrenching.”—Benjamin Hall

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 dive into the long weekend fun, let’s take a moment to reflect on what this holiday truly represents.

Memorial Day is a time to honor and remember those who gave their lives in service to our country. It’s a solemn and significant reminder of the sacrifices made for our freedoms. As we gather with family and friends, let’s make space to pause, give thanks, and carry a bit of that reverence into how we spend our weekend.

Tips for a Healthy and Enjoyable Memorial Day Weekend 

Long weekends can be full of joy… and full of food, late nights, and forgotten habits. So here are a few tips to help you enjoy the weekend while still feeling your best.

  • Stay Hydrated
    The temps are climbing—well, depending on where you live. At any rate, keep water on hand (infused with lemon, berries, or mint if you want to be festive), especially if you’re enjoying adult beverages or salty foods. A good rule? One glass of water for every alcoholic drink.
  • Balance Your Plate
    It’s easy to go all-in on burgers and chips. Instead, build a better picnic plate—half fruits and veggies, a quarter protein (think grilled chicken, turkey burgers, beans), and a quarter whole grains or a modest portion of pasta or potato salad. And remember my favorite rule when it comes to special treats: only eat it if it’s amazing!
  • Sleep Counts, Even on Holidays
    Holiday weekends can throw off our sleep schedule. If you’re staying up later, aim to limit caffeine mid-afternoon, keep alcohol in check, and carve out a little wind-down time before bed—even if it’s just 10 minutes of quiet.
  • Move Naturally
    Whether it’s a morning walk, a few rounds of cornhole, or tossing a frisbee, movement doesn’t have to be formal. Just keep your body in motion, and your mood will thank you.
  • Keep Food Safe
    If you’re eating outdoors, remember this: Keep cold foods cold, and hot foods hot. Avoid letting perishables sit out for more than 2 hours—or 1 hour if temps are above 90°F. Pack a cooler with plenty of ice or ice packs.

Enjoy the sunshine, the flag-waving parades, the chocolate chip cookies—and the memories. And let’s not forget the brave men and women who made our freedom possible. By incorporating healthy habits into our celebrations, we can pay tribute to their legacy by living our best lives.

White Lies and Wardrobe Rules

Ever heard the old rule about not wearing white before Memorial Day or after Labor Day? 

The rule originated in the late 19th to early 20th century among upper-class Americans. Wealthy families often left the dirty, industrial cities for beach homes or countryside estates. White was practical for the heat and symbolized a break from city life.

It stuck around because fashion magazines and department stores reinforced it. Like many fashion rules, it was based more on tradition and exclusivity than necessity.

These days? Fashion’s more flexible, and that “rule” is as outdated as a 1950s barbecue apron.

Just don’t spill ketchup or mustard on those white shorts.

With gratitude and love,
Health Coach Carol

“Heroism doesn’t always happen in a burst of glory. Sometimes small triumphs and large hearts change the course of history.” — Mary Roach