1-219-765-8600

carol@inkwellcoaching.com

Crown Point, IN

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October 16, 2025

Good Friends, Good Health, Great Life

Some people call it “girl time,” others call it “guy time.” You may even call it a party. Whatever you call it, spending time with friends doe

October 9, 2025

🥣 Warm Foods to Take the Chill Off Fall

As the Midwest air turns crisp and daylight fades earlier, it’s natural to crave warmth — both in what we wear and what we eat. Fall invites us to

October 2, 2025

A Star Ingredient for Flavorful Meals

In last week’s blog, I wrote about a variety of spices that add warmth to fall dishes. I had a question from a reader about how to use star anise. S

September 25, 2025

Fall Spices That Warm the Season

As the air turns crisp and leaves begin to scatter the sidewalks, many of us automatically think of pumpkin spice. It seems to be in everything from l

September 18, 2025

When Healthy Habits Don’t Add Up

You exercise regularly. Your plate is full of colorful fruits and vegetables. You’ve swapped fried foods for lean protein, cut back on sugar, and ev

September 11, 2025

How to Eat Healthier at Any Restaurant

Eating out doesn’t have to derail your health goals. Whether you’re grabbing a bite at your favorite local diner or trying a new international bis

September 4, 2025

Mr. Corn Visits Indiana

It’s that time of year again when my dear cousin, Roger, visits from Florida. He visits now because the sweet corn is amazing here in Indiana. For y

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

Turning Down the Dial on Stress

Stress management often involves trying to eliminate stressors.

John McEnroe, the famous tennis player, often smashed his racket when a match wasn’t going his way.

Somebody should have told Mr. McEnroe that it wasn’t the tennis racket that was the actual stressor.

A healthy lifestyle coach would argue that sometimes, enhancing your recovery is just as vital as reducing stress. 

Recovery involves regaining and restoring what’s been lost, leading you back to a state of well-being, health and performance. This sounds ideal, but the challenge arises when you feel too swamped to add even beneficial activities to your routine.

Like during the month of December, perhaps?

If you’re feeling as though your calendar blew up when you took your last bite of turkey, I’m right there with you.

This is where the “dial method” becomes useful.

Instead of an on-off switch approach to stress management, think of it as a dial. Imagine a continuum of stress recovery, ranging from a few minutes of restorative activities to dedicating substantial time to relaxation and self-care.

Picture a dial with levels 1 through 10, where Level 1 might be spending five minutes with your pet, Level 6 might be 15 minutes in Nature daily and Level 10 could involve creating a lifestyle centered around relaxation and mindfulness.

This method, recommended by health coaches, emphasizes gradual improvements in your recovery and stress management practices.

To apply this concept, first assess your baseline. Are you starting at a low level, perhaps a 1 or 2, in your recovery practices? Acknowledge this without judgment—it’s simply your starting point.

What does just a little bit better look like?

You might try:

  • Incorporating five minutes of journaling into your nightly routine.
  • Committing to a 10-minute morning walk three times a week for sunlight and fresh air.
  • Practicing one minute of deep breathing daily.

By gradually dialing up your recovery activities, you can more effectively manage stress.

This approach acknowledges that while removing stressors is important, building resilience through recovery is equally vital.

As you embark on this journey towards managing stress better, remember that “Level 10” is more of an ideal than a realistic goal for many. That, however, is exactly the point.

The beauty of this approach lies in the numerous levels in between, offering a range of options that you can tailor to suit your needs.

These levels are not set in stone but are flexible guidelines to inspire your personal wellness journey.

For those who find themselves particularly overwhelmed, it’s worth noting that sometimes the most opportune moment to start a new stress management practice is precisely when your schedule seems too full.

It might sound counterintuitive, but integrating small, manageable practices into your busiest days can set a foundation that feels effortless to maintain, or even enhance, when life eventually slows down. 

And, if life continues at a relentless pace, adopting these practices sooner rather than later ensures you’re not postponing essential self-care while waiting for a mythical “perfect time.”

The goal is to start where you are, with what you have, and gradually build a more resilient, peaceful lifestyle, one step at a time.

 And if you feel stuck on the low end of your recovery dial, email me and we’ll create a stress management practice tailored to your needs.

Calm and Christmas Cookies,
Health Coach Carol

“As we struggle with shopping lists and invitations, compounded by December’s bad weather, it is good to be reminded that there are people in our lives who are worth this aggravation, and people to whom we are worth the same.”—Donald Westlake

Making Your Holidays Healthier and Happier

The holiday season, spanning from Thanksgiving to New Year’s, is often synonymous with joy and celebration…stress, anxiety and perhaps a bit of weight gain. Balancing holiday indulgence with healthy habits is key to enjoying this festive time without compromising your well-being. Here are some tips from your favorite health coach to help you navigate the coming weeks. Try incorporating a couple of them (or more, if it feels manageable) into your holiday routine for a healthier and happier transition into 2024. 

Mindful Celebrations
The cornerstone of a healthy holiday is mindful eating. The array of tempting dishes and desserts can often lead to overindulgence. Practicing mindfulness involves savoring each bite and being aware of your body’s signals of fullness. Instead of grazing mindlessly, choose your favorite dishes and enjoy them in moderation. This also applies to alcoholic beverages and sugary drinks.

Portion Control: Your Secret Weapon
A practical tip for managing portions is to use smaller plates during holiday feasts. This naturally limits the amount of food you can take, helping to control calorie intake without feeling deprived.

Hydration: More Than Just Water
Staying hydrated is crucial, but it’s not just about water. Herbal teas can be a great way to keep warm and hydrated without adding calories. They can also be a soothing way to manage holiday stress.

Physical Activity: Every Bit Counts
Incorporating physical activity into your holiday routine can be a game-changer. It doesn’t have to be a rigorous gym session. According to healthy lifestyle coaches, a family walk, dance-off with kids or yoga session are all beneficial. These activities burn calories and help reduce stress.

Consistent Meals: Your Daily Anchor
Maintaining regular mealtimes can prevent overeating during big holiday dinners. Skipping meals often leads to overeating later. Regular, balanced meals can stabilize your metabolism and energy levels.

Healthy Recipe Tweaks
Get creative with holiday cooking by making healthy substitutions in traditional recipes. Use whole grains, reduce sugar or try plant-based alternatives. These small changes as advised in nutrition coaching programs can make a big difference in the nutritional value of your meals without sacrificing taste.

Sleep: Don’t Compromise
Never underestimate the power of a good night’s sleep, especially during the hustle and bustle of the holidays. Adequate sleep is vital for maintaining healthy metabolism and mood.

Stress Management: Essential for Well-being
The holiday season can be overwhelming. Incorporate stress-reducing practices like meditation, deep breathing or simply taking a quiet moment for yourself. Remember, it’s okay to say no to social obligations that feel too demanding. 

Planning: Your Strategy for Success
A little planning goes a long way. Plan your meals, shopping, decorating, exercise and even your relaxation time. This approach helps in avoiding last-minute stress and impulsive eating.

Fostering Connections
Focus on the essence of the holiday season – connections and gratitude. Spending quality time with loved ones or engaging in community service can enrich your holiday experience, shifting the focus from food to meaningful interactions.

Much love,
Health Coach Carol

“A year from now you may wish you had started today.” – Karen Lamb

Mr. Non-Compliant is at it Again

What did he do now, you ask? Better yet, what did he EAT?

Apparently, Home Depot has the hot dog wagon working again. Mr. Non-Compliant was shopping (yeh, right) and smelled the dogs all through the store. (Ick, I’d scurry out of there.)

This is where I commend his actions.

The smell got to him, and he HAD to have a hot dog. Rather than eating a hardware store hot dog, he went down the street to Portillo’s to enjoy an AMAZING hot dog.

Mr. NC’s “amazing” claim, as I’ve never eaten a Portillo’s hot dog. 

It’s taken over 40 years, but he has this rule down.

Health Coach Carol’s Rule: If you’re going to eat something that is not going to take your health in a positive direction, it had better be AMAZING. And you had better savor every bite.

If it isn’t amazing, skip it.

You have my permission to toss out a stale donut, ignore a dry piece of cake or pass on greasy French fries.

You deserve amazing.

Our Traditional Thanksgiving Menu

Mr. Non-Compliant’s grilling the turkey over charcoal. I’m making the sides—mashed potatoes, sweet potato casserole, real cranberry sauce (for me), jellied cranberry sauce (out of the can, for Mr. NC), green beans with mushrooms, stuffing and of course, pumpkin pie with CocoWhip. All are gluten and dairy free. 

Saturday, I make turkey pot pie.

And yes, we savor every amazing bite.

Thank you for faithfully following my blog this year. I appreciate you!  

Wishing you and yours a day of amazing food, happy times, and many blessings.

With much gratitude and love,
Health Coach Carol

“Be grateful for your life, every detail of it, and your face will come to shine like a sun, and everyone who sees it will be made glad and peaceful.”–Rumi

Savor the Flavors Gratefully

You may recall that last week I shared a timetable to help you calmly and methodically prepare for Thanksgiving.

If you haven’t quite managed to move into action, never fear. You still have time.

Probably my greatest piece of advice for those of you in charge of the BIG dinner, is to make sure that your frozen turkey (or large roast, ham, whatever) is defrosted in time to cook. A 15-pound turkey will not defrost in the fridge overnight.

If you forget, you and your guests will be eating take-out. Or lots of sides and pie, which may not be all bad. 

So, how many of you have eaten WAAAY too much at your Thanksgiving meal to the point where the waistband on your pants is too tight?

Go ahead, raise those hands high.

I’m thinking most, if not all of us, have been miserable at least once.

Besides the list making, shopping, cooking, cleaning, now is the time to consider mindset.

 No judgement here.

The idea is to have a plan and stick to your plan.

How would you like to celebrate Thanksgiving?

Here are a couple options.

Option #1. Eat and enjoy freely, because Thanksgiving is once a year and it’ll be another year before I get to eat all this yummy food again. I’ll wear elastic-waisted pants and not feel guilty about it. I’m ok feeling overserved.

Option #2. There are so many favorites. I’ll take a small serving of each, slowly savor every bite and stop eating before I’m too full because I also like a bit of pie(s). The pie is always tastier when I’m not overserved. It’s even better about an hour or so later.

Again, no judgement. You decide how you’ll enjoy your Thanksgiving.

The point is that whatever option you choose, you won’t feel bad or have food regret later that day–or the next.

Helpful food substitutions from your Health Coach

People with food sensitivities, allergies or extremely strict eaters, probably won’t stray off course since doing so can produce unpleasant reactions.

Here are a few tips to help you be the hostess with the mostest when it comes to keeping your food sensitive guests happy and healthy.

  • When baking (or making gravy), regular wheat flour can usually be replaced with gluten free flours like Namaste or King Arthur 1:1 GF flour substitute.
  • Instead of cow milk try coconut, almond or oat milk.
  • Use more natural sweeteners like raw honey or 100% maple syrup in place of cane sugar. When I use sugar, I often cut the amount I add to baked goods by about 10% without any noticeable difference in quality or taste. (Shhhh, please don’t tell Mr. Non-Compliant.)
  • Offer at least one vegetable that’s seasoned simply, without a creamy sauce or cheese. 
  • Tossed salad greens with lots of other veggies added in could be a mainstay for some eaters, with or without turkey. Offer dressing, nuts and/or croutons on the side.
  • Ask your guests ahead of time if there are any dietary restrictions. Everyone will feel more at ease, especially you.

Email me if you need help finding healthier alternatives. Making changes that enhance flavor while reducing calories and increasing nutritional value is one of my specialties.

Wishing you a blessed week.

With gratitude and love,
Health Coach Carol

“Thanksgiving creates abundance.” —Ann Voskamp