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carol@inkwellcoaching.com

Crown Point, IN

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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

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

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

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

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

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

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

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

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&

10 Healthy Snacks for Busy People

My family loves snacks. I love snacks.

Who doesn’t love a good snack?

I believe snacking can be an important part of a healthy lifestyle.

When you choose wisely and keep in mind that these calories add to your daily count. 

The secret to incorporating smart snacks into your day takes a little bit of planning and preparation.

Get your grocery list and settle in.

Here are 10 snack ideas that offer health benefits, give you energy and help curb the hunger monster until your next meal.

  1. Mixed Nuts: A handful of mixed nuts provides a good balance of healthy fats, protein, and fiber. Opt for unsalted versions to keep sodium intake low or use a blend of salted and unsalted.
  2. Plain Greek Yogurt with Honey and Berries: Greek yogurt is high in protein, and when paired with berries and a drizzle of honey, it makes for a delicious and nutritious snack.
  3. Apple or Pear Slices with Almond Butter: The combination of crisp apple or pear slices and creamy almond butter offers a satisfying mix of sweetness and healthy fats.
  4. Hummus and Veggie Sticks: Carrot, cucumber, and bell pepper sticks dipped in hummus make for a crunchy, protein-rich snack.
  5. Whole-Grain Crackers with Avocado: Mash some avocado on whole-grain crackers for a snack that’s rich in healthy fats and fiber.
  6. Trail Mix: Make your own trail mix with a blend of nuts, seeds and dried fruit for an energy-boosting snack.
  7. Rice Cakes with Cottage Cheese and Tomato: Top rice cakes with cottage cheese and sliced tomato for a light snack that’s high in protein.
  8. Hard-Boiled Eggs: A portable and protein-packed snack, hard-boiled eggs are easy to prepare in advance and take on the go.
  9. Protein Bars: Look for protein bars with minimal added sugars and a good balance of protein and fiber for a convenient snack option. Or make your own. Email me if you need a recipe. 
  10. Popcorn: I like to pop mine the old-fashioned way. I heat a tablespoonful or so of coconut oil in a pan, add 1/3 cup of corn, cover and occasionally shake the pan to avoid burning. When I’m on the go, individual bags of Skinny Pop are perfect. Be sure to take along your water bottle.

Happy snacking!

And Happy Leap Year Day!

Much love,
Health Coach Carol

“Life is too short not to eat good snacks.”—Author unknown

Saving Dough and a Surprise Cake from Mr. Non-Compliant

Some say it’s expensive to eat healthy.

I believe it’s even more expensive, especially in the long run, to eat unhealthy.

Today I present some tips to help you cut grocery costs AND eat well.

  1. Plan Your Meals: Before you go shopping, plan your meals and snacks for the week. This helps you buy only what you need, reducing impulse purchases and food waste. Don’t go to the store hungry!
  2. Make a Shopping List: Based on your meal plan, create a shopping list. Stick to it to avoid buying unnecessary items that can inflate your grocery bill.
  3. Buy in Season: Purchase fruits and vegetables that are in season. They are often less expensive and fresher than out-of-season produce. For the Midwest in February, look for root vegetables, winter squash and citrus fruits.
  4. Choose Whole Foods: Opt for whole, unprocessed foods like fruits, vegetables, whole grains and lean proteins when you can. They are often cheaper and healthier than processed foods.
  5. Buy Store Brands: Store brands are usually a better value than name brands and are often of similar quality. Don’t hesitate to try them out. For example, my sons prefer a store brand of green olives over a fancy variety.
  6. Use Coupons and Discounts: Look for coupons, discounts and loyalty programs at your local grocery store. Just make sure to use coupons for items you were already planning to buy and avoid the temptation to purchase a convenience food just because you have a coupon.
  7. Buy in Bulk: Purchase non-perishable items like whole grains, dried beans and nuts in bulk. They are usually cheaper in larger quantities. When I purchase a large bag of nuts, I put a portion in an airtight container in the fridge and freeze the rest. This keeps them from turning rancid.
  8. Cook at Home: Preparing meals at home is generally less expensive and healthier than eating out or buying pre-made meals.
  9. Use Leftovers: Plan to use leftovers in your meal planning. For example, leftover grilled chicken can be used in salads, soups or sandwiches.
  10. Limit Meat Consumption: Meat is often one of the most expensive items in the grocery store. Consider having meatless meals a time or two a week, using plant-based proteins like beans and lentils, which are cheaper and heart-healthy.
  11. Freeze Extras: If you find a good deal on perishable items, buy extra and freeze for later use. This works well for fruits, vegetables and lean proteins.
  12. Compare Prices: Pay attention to the price per unit (such as per ounce or per pound) to compare different brands and package sizes. This helps you get the best deal.

Still Celebrating My Birth Month!

And Mr. Non-Compliant made me a fairly compliant and very delicious birthday cake! I love homemade layer cake. I think my love for cake can be traced back to my Austrian grandma who was an excellent baker.

My friends are still sending happy wishes, my sons showered me with flowers, and I admit to being a very spoiled older human being.

I’m grateful and blessed.

Much love,
Health Coach Carol

“Birthdays are nature’s way of telling us to eat more cake.” – Edward Morykwas

My Best Workout Tip for Top Results

Ever wonder how to get the most out of your run or walk or strength training workouts?

It’s the same way you can feel the most productive about your days.

Intention.

Intentionality involves being present and fully engaged in the current activity, making conscious decisions aligned with one’s values and goals.

Let’s say you’re doing strength training exercises to build up your biceps (or any muscle group).

According to a new study, achieving maximal strength requires as much mental effort as physical exertion.

In other words, the more you put into training—including mental effort—the more you’ll get out of it.

When you intentionally focus on those biceps while you’re lifting and lowering those weights, the more benefit your work will have on that muscle.

Of course, if you’re new to an exercise program, simply showing up and moving through your routine with proper form will bring results–even if you’re thinking of your “To Do” list instead of focusing on your movements.

However, if you’ve been training for some time, getting intentional could give you the edge you’re looking for. You can actually think yourself stronger.

Simply imagining yourself contracting your muscles as forcefully as possible will increase your strength.

If you’re going for a run or taking a walk, what is it you’re trying to accomplish today? Never mind that you’re training for a big race in a month or moving in order to lose 10 pounds.

What is this doing for your mindset, body, energy now? Is it fun—or drudgery? If it’s the latter, what can you change about your intention to make it more fulfilling?

Perhaps you’d like to feel powerful, peaceful, relaxed, happy, carefree. Take your pick.

Intention can be applied to all areas of life to experience increased productivity, better decision-making, more meaningful relationships, improved mental health and a deeper sense of fulfillment.

In yoga, we are often encouraged to choose an intention for our practice—one that we can take with us and come back to throughout our day.

What is it that you need today?

Sending love,
Health Coach Carol

“Live with intention. Walk to the edge. Listen hard. Practice wellness. Play with abandon. Laugh. Choose with no regret. Appreciate your friends. Continue to learn. Do what you love. Live as if this is all there is.” –Mary Anne Radmacher

Celebrating the Birth Month Without FOGO

This year’s birth month is a rare one because I get to celebrate for 29 days.

Those of you who get 30, or if you’re REALLY lucky, 31 days, may not appreciate the beauty of this.

Fellow February Birth Month Celebrators Rejoice!

“We are always the same age inside,” said Gertrude Stein, an American writer who also had a February birthday.

That’s how I feel. The number changes each year, yet when I get together with my Delta Gamma (aka DG) sisters from college, we’re still the same in many respects.

Probably because we don’t have FOGO.

Fear Of Getting Older.

Perhaps you’ve heard of FOMO—Fear Of Missing Out.

Those of you who have even a slight case of FOMO probably don’t have FOGO.

In other words, you’re enjoying life, staying active, have a sense of purpose and love deeply.

This is good because FOGO can actually accelerate aging and poor health.

The reason: People who have high age-related anxiety typically participate less in health-promoting activities.

Those who enjoy physical activity tend to have less psychological concerns about aging and less overall aging anxiety.

People who participate in more strengthening activities are less concerned about their physical appearance as it relates to health and fitness with aging. They are also more confident.

Strength training is not only great for maintaining muscle, promoting bone health, and increasing metabolism, it may also serve as a potent anxiety-reducing tool.

If you should experience FOGO, remember that an effective antidote is exercise. Find activities that you enjoy and get moving. Go dancing, garden, take a bike ride, join your friends in a strength training class.

Cheers to celebrating the birth month—and to all my DG sisters who are still 18, sort of.

Much love,
Health Coach Carol

“We don’t stop playing because we grow old. We grow old because we stop playing.” – George Bernard Shaw