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carol@inkwellcoaching.com

Crown Point, IN

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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
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

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Blog
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

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Blog
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

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Food, Fun, Health
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

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Food, Fun, Health
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

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Family, Health, Personal Development
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

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Food, Health

Mr. Non-Compliant is at it Again

November 22, 2023
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Family, Food, Fun, Health

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

November 16, 2023
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Food, Health

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

Let the Holiday Preparations Begin

November 9, 2023
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Family, Food, Health, Personal Development

If you’re reading this blog post on Thursday, November 9, I have a startling surprise.

THANKSGIVING IS TWO WEEKS FROM TODAY!

Yikes! Maybe it’s just me, however I think most of you will agree that it was October only a night or so ago.

Probably has something to do with the time change.

Anyway, preparing for the holiday season in advance can make a significant difference in how much you enjoy the festivities.

Do you desire calm and fun with minimal stress? 

I’m all in.

Here’s a structured plan to help you get ready for Thanksgiving and all the festivities that follow. Of course, tailor these ideas and timing to suit your needs. Perhaps even focusing on a few of these will ensure a more peaceful holiday season.

Two Weeks Out: Planning and Preparations

  1. Set Your Budget: Determine how much you can spend on food, gifts, decorations, and clothing without overextending. Stick to it to avoid post-holiday financial stress.
  2. Create a Master To-Do List: Write down everything you need to do, from cleaning and decorating to shopping and cooking/baking. Prioritize tasks by their urgency and how long they will take to complete.
  3. Plan Your Menus: Decide what you’ll be serving for each event or meal. Gather recipes and create a comprehensive shopping list, separating perishables from non-perishables.
  4. Begin Deep Cleaning: Tackle one room at a time to avoid getting overwhelmed. Focus on guest areas like bathrooms, guest rooms, and the kitchen.
  5. Prepare Guest Rooms: Wash bed linens, clear closet space, and add thoughtful touches like fresh flowers or reading materials.

One Week Before: Shopping and Advance Preparation

  1. Shop for Non-Perishables: Get all your non-perishable groceries now to avoid the last-minute rush. Check your pantry before you leave to ensure you don’t buy duplicates.
  2. Order Online: To save time, order gifts, decorations, and even groceries online. Take advantage of early Black Friday deals for gifts.
  3. Start Decorating: Get your home holiday-ready at a leisurely pace. Enlist family members to help with hanging lights or trimming the tree.
  4. Prep Your Party Clothes: Ensure your holiday attire is clean and ready. Schedule any necessary alterations or dry cleaning.

The Week of the Event: Final Touches

  1. Buy Perishables: Purchase fresh ingredients closer to the day you’ll need them to ensure they remain fresh.
  2. Cook in Advance: Prepare dishes that can be made ahead and refrigerated or frozen. Pies, sauces, and some side dishes are perfect for this.
  3. Wrap Gifts: Wrap gifts as you buy them to avoid a last-minute wrapping marathon.
  4. Set the Table Early: If you’re hosting a dinner, set your table a day or two in advance.
  5. Plan for Downtime: Amid all the preparation, schedule some downtime to relax and recharge before the celebrations begin. If your regular exercise routine has been off the grid, just do something.

A Few Days Post-Holiday: Recovery and Reflection

  1. Clean Up Gradually: Take down decorations and clean up over a few days rather than all at once.
  2. Reflect on What Worked: Make notes on what went well and what you can improve for next year.

By following a structured plan, you can ensure a smoother, more enjoyable holiday season.

Guess I’d better get busy and take my own advice.

Remember, the key is to start early, pace yourself, and remember the spirit of the holidays is about togetherness and joy, not perfection.

With gratitude and love,
Health Coach Carol

“Thanksgiving dinners take eighteen hours to prepare. They are consumed in twelve minutes. Half-times take twelve minutes. This is not coincidence.” ― Erma Bombeck

Mr. Non-Compliant’s 4 Simple Rules

November 2, 2023
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Family, Food, Health

‘Tis the season for an increase in social gatherings that typically include lots of delicious food—and sometimes an increase in weight.

What to do? (Besides living like a hermit.)

Follow Mr. Non-Compliant’s 4 simple rules.

Many years ago, Mr. Non-Compliant was preparing for a season of eating in restaurants without his health coach’s (aka ME) supervision.

I warned him that he had better not outgrow his clothes.

His response, “Can you give me some simple rules to follow because I’m a guy and I need simple?” 

Of course.

Maybe these will help you too. They can be applied in any food setting, any time of year.

Mr. Non-Compliant’s 4 Simple Rules

  1. Don’t eat the bread, unless it’s  amazing.
  2. Don’t drink alcoholic or sweetened/artificially sweetened beverages. (This gets complicated because of varying amounts of carbohydrates and sugars depending on what the drinks are so I just told him, “No.”)
  3. Don’t eat pasta, unless it’s amazing.
  4. Don’t eat dessert, unless it’s amazing.

He told me he could probably manage 2 out of 4, depending on the situation.

I can live with 2 out of 4. His clothes still fit with 2 out of 4.

Here’s an example of how this works in real life. The bread is already on the table before you’re seated and is nothing special. If it’s a banquet facility and the desserts are on the table prior to the meal being served, they’re probably not amazing. You order a delicious pasta dish and a special beverage that you savor, skipping the bread and dessert.

Or, the bread arrives, fresh out of the oven, along with delectable spreads and whipped butter. The eatery is known for its crème brulée and flourless chocolate cake. On this occasion, you skip the fancy beverage and pasta dish because the bread and dessert win.

What Mr. Non-Compliant doesn’t (hardly ever) do is break every rule in one sitting. And occasionally he even follows 3 out of 4!

He’s also pretty consistent with his workouts. Bonus points.

Making mindful decisions about what you’re going to eat, and not eat, may be the difference between gaining/not gaining weight over time.

Think about how you may feel after consuming a large meal that includes bread, wine, pasta AND a rich dessert. Perhaps you’ve used the term “stuffed” on occasion.

The rules work for Mr. NC because they’re not completely restrictive and he gets to decide how to manage his intake based on the options. Simple.

If you and your Mr. or Mrs. Non-Compliant could use some help getting back on track together, working with couples is one of my specialties. Let’s talk–before the situation gets compounded with the holiday festivities.

I offer personal coaching that fits your specific needs and lifestyle. 

Imagine starting 2024 feeling fit with no New Year’s resolution necessary.

And yes, that’s Mr. Non-Compliant with his fairly compliant and amazing birthday cake. Healthy can be delicious.

Much love,
Health Coach Carol

 “I always get to where I’m going by walking away from where I have been.”—Winnie the Pooh

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