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carol@inkwellcoaching.com

Crown Point, IN

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November 13, 2025

Holiday Prep with More Joy Less Stress

You’ve planned ahead, stocked the pantry, and maybe even tucked a few casseroles in the freezer. Now comes the real challenge — keeping calm once

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Christmas, Family, Health
November 5, 2025

Holiday Prep Made Easy Part 1

November marks the beginning of the holiday season — that cozy, colorful stretch between gratitude and celebration. What’s meant to be joyful can

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Christmas, Family, Health
October 30, 2025

🎃 Candy, Cravings & Finding the Sweet Spot

When it comes to Halloween, even the healthiest among us have a soft spot for something sweet. Whether it’s plain M&M’s (Mr. Non-Compliant’s

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Fun, Health
October 23, 2025

Your Autumn Reset Guide

It’s almost that time again — when we fall back an hour and suddenly, the evenings feel longer and darker. Daylight Saving Time ends on Sunday, No

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Health
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

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Friendship, Health
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

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Food, Health
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

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Food, Health
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

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Food, Health
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

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Health, Hope
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

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Food, Health, Hope

Eating for Winter Wellness

December 28, 2023
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Food, Health

Last week your favorite health coach wrote about the need to include foods that provide energy and warmth to best thrive in cold winter climates.

Hearty soups and stews, lentils, hearty grains, warm spices, herbal teas, root vegetables and protein-rich foods are excellent choices.

Today I offer you more tips to keep your “digestive fire” alive and well.     

  • Emphasize whole, natural and fresh foods, eaten to 80% fullness for optimal digestion.
  • Consume moist foods and good fats like olive oil or ghee to address winter dryness, particularly for skin health.
  • Finish evening meals about 3 hours before bedtime to ensure proper digestion. Try to eat smaller amounts later in the day.
  • Avoid fasting to maintain muscle mass and body tissues.
  • Encourage more home-cooked meals for quality control and nourishment.
  • Avoid eating on the go and only eat when truly hungry, not out of boredom.
  • Limit intake of dry foods like popcorn, chips and crackers and choose cooked vegetables over raw salads. (This is a tough one for me since I’m a salad-a-day girl. Oh, and I occasionally indulge in popcorn and a home movie.)
  • Add cinnamon, cloves, nutmeg and/or ginger to your cold protein smoothies to “warm” them up for winter

These guidelines are a starting point. Experiment and adjust dietary choices to find what works best for you.

Eating in this way, focused on health and overall well-being, promotes an ideal plan for weight maintenance or weight loss.

Remember this mantra: How can I do just a little bit better?

Much love,
Health Coach Carol

”Winter is the time for comfort, for good food and warmth, for the touch of a friendly hand, and for a talk beside the fire: it is the time for home” – Edith Sitwell

Embracing Winter Solstice

December 21, 2023
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Christmas, Food, Health, Personal Development

Welcome to Winter, which officially kicks off this evening, December 21st at 9:27pm CST.

In that moment, we are tilted as far away from the Sun as possible, resulting in the Sun taking its lowest and shortest path through the sky.

Winter Solstice.

In many cultures, the Winter Solstice symbolizes the rebirth of the sun and is often associated with renewal and new beginnings.

Monday, I attended a Winter Solstice Retreat presented by my friend Theuressa, Tea & Yoga. 

We were given the opportunity to reflect on our celebrations (highlights, peak experiences) and challenges (obstacles to connection, areas of potential growth, change) for the year.

While this week may be a bit crazy for you, (I’m still working on decorating the tree) perhaps before the New Year you can carve out a bit of time to reflect on the past 12 months.

Consider what’s working in your life and what needs to change.

What do you need to release? What will you continue doing? What new habits or adventures would you like to begin? How will you bring those changes about?  

Schedule a bit of quiet time to sketch out your plans.

Craving Warm and Comforting Foods?

With winter, we crave more substantial foods for energy and warmth. Our bodies need warm, moist foods like soups, stews and protein-rich foods.

The “digestive fire” we build in cold weather is crucial for health, immunity, weight management and overall well-being. Because this fire is strong in winter, we tend to be hungrier.

See, it’s not your imagination, you really ARE hungrier. I know I am.

This is the season to include spices like fresh ginger, cinnamon, nutmeg, turmeric, cloves and warm, herbal teas.

Plan to enjoy regular and more warm meals that include lentils, beans, whole grains and grounding (root) vegetables like beets, carrots, turnips, sweet potatoes. Avoid cold, raw food and drink.

Think of eating foods that provide comfort and energy and feel like a cozy bear hug.

A note of caution: avoid ultra-processed foods, artificial ingredients, refined sugar– and be careful not to overdo those delicious Christmas cookies.

I know–they’re AMAZING!

Well, do the best you can and remember to save some for Santa, served with a warm glass of oat milk.

I’ll share a few more ideas on winter eating next week.

Wishing you a season full of light, blessings, and your favorite celebrations.

Sending you love and a cozy bear hug,
Health Coach Carol

“There are two ways of spreading the light; to be the candle or the mirror that reflects it.”—Edith Wharton

Trim the Tree, Savor the Season, Eat Green Beans

December 14, 2023
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Christmas, Family, Food

It’s an interesting holiday season.

Perhaps part of the reason is because we are experiencing the shortest Advent possible. The latest that the First Sunday of Advent can fall is December 3rd.

That’s what happened.

If you feel as though you have less time to prepare for Christmas than you did last year, it’s because you really do have less time to prepare for Christmas. 

As is usually the case, some are finished decorating, sending cards, shopping, baking, etc. (If this is you, congratulations!)

And then there are the rest of us.

I’ve heard from some of you that it doesn’t even “feel” like Christmas or Hanukkah.

Many of us are trying to finish (or begin) decorating, bake that first Christmas cookie or buy a few gifts.

Some are missing loved ones.

Here’s Health Coach Carol’s idea:

Today, if you’re feeling a bit “off” your holiday spirit game, think about one thing you can do that would make you happy—or at least put a big smile on your face. Do that thing.

It may not have anything to do with the holidays, or maybe you’ll watch “It’s a Wonderful Life” and hang stockings for Santa to fill.

Or maybe you’ll make some green beans.

If you choose that last option, here’s a tasty and simple recipe for you to try. I made it for Thanksgiving and will make it for our Christmas dinner too.

My family gives it a “thumbs up.” Yes, even Mr. Non-Compliant eats these green beans happily.

Hope this recipe will at least make you smile.

Bon appétit!
Health Coach Carol

Stovetop Green Beans and Mushrooms

(The following recipe was written for and published in a 2022 Holiday Guide in The Northwest Indiana Times.)

Ingredients

  • 2 tablespoons extra virgin olive oil
  • 1 small, sweet onion, thinly sliced
  • 8 ounces baby bella, cremini, or button mushrooms, thinly sliced 
  • 1/4 teaspoon salt
  • 1 1/4 pounds green beans, stem ends trimmed
  • 1/4 cup chicken, turkey, or vegetable broth

Directions

Heat the oil in a large skillet over medium heat, swirling it around to coat the pan. Add the onion, mushrooms, and salt. Sauté until all the liquid has evaporated from the mushrooms and they are beginning to brown, about 10 minutes. Add the green beans to the pan and stir to evenly distribute the onions and mushrooms. Pour the broth over the vegetables and cover the pan. Let cook, covered, until almost tender, about 10 minutes. Turn off the heat and let stand, still covered, for another 5 minutes. Serve the green beans in a serving dish or shallow bowl, pouring the mushrooms and onions over the top. Serves 6.

 

  “Remember, George: no man is a failure who has friends.”—Clarence the Angel

Stovetop Green Beans and Mushrooms

December 14, 2023
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Everything Else, Recipes

(The following recipe was written for and published in a 2022 Holiday Guide in The Northwest Indiana Times.)

Ingredients

  • 2 tablespoons extra virgin olive oil
  • 1 small, sweet onion, thinly sliced
  • 8 ounces baby bella, cremini, or button mushrooms, thinly sliced   
  • 1/4 teaspoon salt
  • 1 1/4 pounds green beans, stem ends trimmed
  • 1/4 cup chicken, turkey, or vegetable broth

Directions

Heat the oil in a large skillet over medium heat, swirling it around to coat the pan. Add the onion, mushrooms, and salt. Sauté until all the liquid has evaporated from the mushrooms and they are beginning to brown, about 10 minutes. Add the green beans to the pan and stir to evenly distribute the onions and mushrooms. Pour the broth over the vegetables and cover the pan. Let cook, covered, until almost tender, about 10 minutes. Turn off the heat and let stand, still covered, for another 5 minutes. Serve the green beans in a serving dish or shallow bowl, pouring the mushrooms and onions over the top. Serves 6.

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