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carol@inkwellcoaching.com

Crown Point, IN

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June 18, 2026

Savor the Solstice and Embrace Summer

On Sunday, June 21 at 4:24 A.M. ET, the sun will reach its highest point in the sky, ushering in the official start of summer in the Northern Hemisphe

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Family, Fun
June 11, 2026

Smart Swaps that Feel Like a Treat

Do you ever find yourself standing in the kitchen around 3 p.m., staring into the pantry or fridge, wondering why nothing looks good…and yet you kee

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Food, Fun, Health
June 4, 2026

Why I’m Loving LolliPeppers™

If you’ve never heard of LolliPeppers™, let me introduce you to your new summer best friend. These are Sunset’s seedless mini sweet pepp

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Food, Fun, Health
May 28, 2026

Eating for Your Body Type

Last week we talked about the three main body types, ectomorph, endomorph, and mesomorph, and how to figure out which one sounds most like you. If you

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Food, Health
May 21, 2026

Do You Know Your Body Type

Have you ever noticed that your neighbor can eat pasta every night and never gain a pound, while you look at a breadstick and your jeans get tighter?

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Health, Hope
May 14, 2026

Your Body Isn’t Broken, Just Confused

You’ve done everything right. You cleaned up your eating, cut back on sugar, maybe even started walking every morning. And yet… the scale

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Food, Health, Hope
May 7, 2026

Eat the Pizza. Here’s How.

Here’s something that might surprise you: pizza is not automatically the enemy of good health. I know. Take a breath. Sit with that idea for a s

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Food, Fun, Health
April 29, 2026

Tiny Seeds, Big Story

There’s something about pomegranates that feels a little special. Maybe it’s the color. Maybe it’s the way you have to work just a bit to get to

admink
Food, Fun, Health
April 26, 2026

Chocolate Crunch Protein Balls (No-Bake)

Makes: ~16–20 ballsTime: 10 minutes + 20 minutes chill Ingredients 3/4 to 1 cup rice crisps Note: I use gluten-free chocolate crisps and omit the ch

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Recipes, Treats
April 23, 2026

That Sneaky Sabotage Problem

If eating well, getting to the gym, and sticking with healthy habits were only about knowing what to do, most of us would have it figured out by now.

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Family, Food, Fun, Health

10 Simple Tips to Ease into Fall

October 10, 2024
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Food, Health

Fall is officially here. I know this not only from the calendar and fewer hours of daylight, but by the temperature of my house when I wake up in the morning.

BRRRR!

Oh, and I’m already cleaning up leaves in my flowerbeds and around the yard. Seems like just yesterday that we were enjoying the long days of summer. Ahhh…. sweet memories. 

At any rate, it seems like I can’t get enough sleep either. I know it’s the shift in seasons since this happens every year.

Perhaps some of you can relate. The change to cold and darker days messes with us.

What to do? Here are 10 simple tips to help ease the transition into the chilly days and nights of autumn.

  1. Warm, Cooked Meals: Favor warm, nourishing meals like soups, stews, and cooked grains. For breakfast, try cooked grains like oatmeal, cream of rice, cream of wheat.
  2. Root Vegetables: Incorporate grounding foods like sweet potatoes, carrots, beets, and squashes. These vegetables are naturally warming and provide stable energy.
  3. Spices: Use warming spices such as ginger, cinnamon, cumin, turmeric, and black pepper in your cooking. These spices ignite the digestive fire and help keep the body warm.
  4. Warm Beverages: Drink herbal teas like ginger tea, cinnamon tea, or cumin, coriander and fennel tea to promote proper digestion. (Click here for a recipe to make your own CCF brew.) Sipping warm water throughout the day is also beneficial. Avoid cold drinks.
  5. Consistent Routine: Fall can feel ungrounding, so establishing a daily routine for eating, sleeping, and exercising is important to create stability.
  6. Restorative Sleep: Try to go to bed early and wake up early to stay aligned with the season. (This is one I need to practice.)
  7. Slow Down: Fall is a time to reduce activity and focus on introspection and rest. Avoid multitasking and aim to simplify your schedule.
  8. Fall Colors: Embrace the beauty of the season and incorporate warm, grounding colors into your wardrobe, like deep reds, oranges, yellows, and earthy tones (browns, rusts, olive greens), to help you feel more connected to the comforting rhythms of fall.
  9. Grounding Rituals: Spend time outside in nature to ground yourself, whether through gentle walks, gardening, or just sitting in a park. This helps align your energy with the grounding qualities of fall.
  10. Warm Clothing: Dress in layers with warm, soft fabrics like wool and cotton to keep your body warm and cozy.   

As the leaves change and the air turns crisp, taking small, intentional steps can make all the difference in how we transition into the cooler months. Whether it’s through the foods we eat, the colors we wear, or the mindful rituals we practice, tuning into nature’s rhythms brings a sense of balance and peace.

Need some help getting started with your fall routine? Shoot me an email and we’ll create a plan together.

Much love,
Health Coach Carol

“Autumn shows us how beautiful it is to let things go.” — Unknown

Cumin, Coriander, Fennel (CCF) Tea

October 10, 2024
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Everything Else, Recipes

To make a cup of CCF tea (Cumin, Coriander, and Fennel tea) using seeds, follow this simple recipe:

Ingredients:

  • 1/2 teaspoon cumin seeds
  • 1/2 teaspoon coriander seeds
  • 1/2 teaspoon fennel seeds
  • 2 cups of water
  • May add ginger and/or cinnamon for extra warmth 

Instructions:

  1. Measure the Seeds: Take 1/2 teaspoon each of cumin, coriander, and fennel seeds.
  2. Boil Water: Bring 2 cups of water to a boil in a saucepan.
  3. Add the Seeds: Once the water is boiling, add the cumin, coriander, and fennel seeds to the water.
  4. Simmer: Reduce the heat to low and let the seeds simmer in the water for about 5–10 minutes.
  5. Strain and Serve: After simmering, strain the tea into a cup to remove the seeds, and it’s ready to drink.

You can enjoy this tea warm prior to meals or in-between. Drink it up to 2–3 times a day to help with digestion and balance, especially during seasonal transitions like fall.

Goat Milk, Goat Cheese, and the Bliss of Goat Yoga

October 3, 2024
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Food, Fun, Health

Goat cheese and goat milk offer several health benefits that make them appealing alternatives to cow’s milk and cheese, especially if cow milk doesn’t agree with you.

Easier to Digest: Goat cheese/milk contains less lactose and has smaller fat globules compared to cow’s milk, which makes it easier for people with lactose intolerance or dairy sensitivities to digest. The casein protein in goat cheese is also less likely to cause allergic reactions.

Lower in Calories and Fat: Goat cheese tends to have fewer calories and fat compared to cow’s milk cheese, making it a good option for those looking to reduce their intake of saturated fats. 

Rich in Nutrients: It’s packed with calcium, vitamin D, and protein, which are important for bone health, muscle function, and overall well-being. Goat cheese also contains probiotics, which support gut health and digestion.

Healthy Fats: Goat cheese is high in medium-chain fatty acids (MCFAs), which are easier for the body to metabolize and may have positive effects on cholesterol levels. It is also higher in the MCFAs caproic acid, caprylic acid and capric acid. This is one reason why goat’s milk products have a more tart flavor to compared to cow’s milk.

Dessert Idea: Spread goat cheese on thin slices of fresh peaches or pears, top with a sprinkle of nuts and a drizzle of honey for a light, refreshing dessert.

The Bliss of Goat Yoga

Last Saturday I had the opportunity to visit the countryside and experience Goat Yoga. It’s something I’ve wanted to do for several years and can now cross it off my bucket list.

Of course, Mr. Non-Compliant, as well as many of my friends, do not understand why anyone would even consider doing goat yoga—or regular yoga for that matter.

I loved it. You can take the girl out of the country…and I didn’t even mind washing all the farm stuff off my yoga mat after class.

There was more playing with the cute little baby goats than there was yoga, which is what I expected.

I learned that goats are a lot like teenagers, as one minute they like their food and the next minute they turn up their noses. Same goes for their affection of certain people.

They tend to be skittish. Some are good being held (for about 2 seconds) and others run off when you put out your hand, no matter what kind of food you have to offer. 

Goats do not have upper front teeth, so they don’t bite. It’s a good idea to be aware of the horns, as they may use those as a defense mechanism, if provoked. None were.

They are playful, gentle animals and bring joy, fun, and laughter to a yoga practice.

I highly recommend yoga with goats. And yes, they will jump on your back when enticed with goat food or animal crackers.

The entire outdoor experience of being in the country on a beautiful fall day with other yoga/goat fans, was wonderful.

Namaste,
Health Coach Carol

“In the silence, I could hear the distinct sound of goats maa-ing in the barn. Lying there listening to them made me smile, too. I`d always loved goats – every one of them different from every other one, and all of them goofy and playful.” — Steve Watkins  

5 Stars for Bibibop

September 25, 2024
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Food, Health

Bibibop, pronounced bee-bee-bop, is an Asian-inspired fast-casual restaurant, specializing in Korean bowls.

It offers healthy, fresh, delicious, whole food options.

When you have a taste for fresh food and aren’t in the mood to cook, or you are traveling, Bibibop is an excellent choice for taste and health.

I first encountered Bibibop in Indianapolis. There is now a location in Munster, Indiana, just a short distance from my home.

Mr. Non-Compliant and I had lunch there this week and it is amazing. Even Mr. NC likes it! 

Best Bibibop news: It is 100% gluten-free. Each location maintains a certification from the Gluten Intolerance Group specifically for restaurants with gluten free options.

A discovery I made while working on this blog post is the App “Find Me Gluten Free.” This free app uses your current location to find restaurants that have GF options. Very helpful.

Here’s the scoop on Bibibop’s food.

Health Benefits: Bibibop is known for offering nutrient-dense options, focusing on balance and fresh ingredients. They offer bases like purple rice, organic tofu, and fresh vegetables, making it ideal for those seeking whole foods, plant-based meals, or gluten-free options.

Tastiness: Flavorful sauces (like sesame ginger and sriracha) make their bowls stand out. The ingredients are simple but well-prepared, and you can customize your bowl with various healthy toppings, so there’s a lot of flavor variety. And yes, all Bibibop’s sauces are gluten-free. The soy sauce they use is GFCO-certified tamari.

Health Tip: Opt for purple rice or salad bases, add plenty of veggies, and choose lean proteins like grilled chicken or tofu to keep your bowl healthy yet satisfying. Although, you really can’t go wrong with any of the choices.

I’ve even had the gluten-free chocolate chip cookie. It was very tasty–just in case you feel a bit too healthy after you finish your bowl.

Similarly, there is Qdoba and Chipotle.

Qdoba is Mexican-inspired fast-casual with customizable burritos, bowls, and tacos. Qdoba’s menu offers protein-rich options like grilled steak and chicken. They also have fresh salsas and vegetables, whole grains like brown rice, and beans for fiber and nutrients.

Chipotle is Mexican-inspired fast-casual with a focus on sustainable and ethically sourced ingredients. Chipotle emphasizes fresh, minimally processed ingredients, with options like organic tofu (Sofritas), grilled meats, and a wide range of vegetables. Their rice and beans provide a solid source of fiber, and their emphasis on hormone-free meat adds appeal for health-conscious customers.

A word of caution: beware of overindulging in queso and guacamole. These add-ons can greatly increase your calorie count. Food can be so very sneaky.

Qdoba and Chipotle provide gluten-free options but require some caution due to potential cross-contamination.

When I get hungry and am away from home, these types of eateries make me very happy.

To your well-being,
Health Coach Carol

“BIBIBOP grew out of a dream to serve others, serve our community and serve you. Our brand was founded on ‘strengthening our neighbor’ – to me, that means giving guests our very best, just as my friend’s family served me. We can always offer a smile and a hot meal.”—Charley Shin, Bibibop Founder & CEO

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