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carol@inkwellcoaching.com

Crown Point, IN

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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&

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Food, Health
June 19, 2025

Savor the Solstice and Welcome Summer

On June 20 at 10:42 p.m. EST, the sun will reach its highest point in the sky, ushering in the official start of summer in the Northern Hemisphere. Th

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Food, Fun, Personal Development
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Summer Solstice Fruit Salad with Mint & Citrus Honey Drizzle

This bright and refreshing fruit salad is perfect for summer gatherings, picnics, or a simple treat to celebrate the season. With a citrus-honey drizz

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Recipes, Salads
June 12, 2025

Flossing Beyond the Gums

We all know we should floss—but it turns out this simple daily habit might do more than just protect your smile. More and more research suggests tha

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Health
June 4, 2025

The Cancer-Fighting Power of Habits

Every so often, you stumble on two articles in one day that seem to shout the same message from different rooftops. That’s exactly what happened thi

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Blog
May 29, 2025

Survival and Everyday Strength

There are books you read, and there are books that change you. One that recently left a lasting mark on me is Resolute by Benjamin Hall, a Fox News co

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Health, Hope, Personal Development
May 22, 2025

Celebrate Smart with Memorial Day Tips

As Memorial Day weekend approaches, many of us look forward to picnics, cookouts, family gatherings, and the unofficial start of summer. But before we

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Family, Food, Fun, Health
May 18, 2025

Simple Cucumber-Tomato Salad with Lemon-Herb Dressing

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Salads
May 15, 2025

Busting a Salad Food Myth and Recipe

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Food, Health
May 8, 2025

Swapping Out Black Plastic Kitchen Utensils

This week, a client asked me for safe alternatives to replace the black plastic cooking utensils his wife discarded over three weeks ago. Turns out sh

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Health

Healthy Anytime Toast

August 17, 2023
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Food, Health

Since my encounter with bar food last week, I’ve been focused on eating more plants.

I came across this idea to enjoy “toast” and get more veggies into my life at the same time.

Sweet potato toast.

The potato slice serves as the “toast,” upon which you pile on whatever sweet or savory toppings you like. It’s both delicious—and nutritious. (Sweet potatoes are loaded with healthful nutrients, particularly vitamin A and vitamin C.) 

How to Make It

Ingredients

  • 1 large sweet potato, scrubbed and cut into ¼” lengthwise slices (will yield about 4-6 slices)
  • 2 tsp olive oil

Directions

  • Preheat the oven to 400°F and line a baking tray with parchment paper.
  • Place potato slices in a bowl and toss with olive oil.
  • Arrange slices on a baking tray, being careful not to crowd them.
  • Place in the oven and bake for 15 minutes. Remove from the oven, flip the slices, and bake for 10 more minutes.
  • Once the “toasts” are baked, top them as you choose.

Some topping ideas:

🧀 🐟 Ricotta & smoked salmon (Tip: Add thinly sliced onions and a sprinkling of capers for some textural and flavor contrast.)

🥑 Avocado, goat cheese and tomato slices. This is what I topped my “toasts” with. Tastier than expected and had to have seconds. I would have smashed my avocado to make eating easier, but it wasn’t quite ripe enough.

🌰 🍓 Nut butter & berries

Leftover cooked sweet potato slices can be stored in the fridge for up to 4 days.

To reheat, sweet potato slices can actually be toasted in a toaster, as you would bread. I reheated mine in the microwave and that worked well too.

Depending on your toppings, these make the perfect snack or light meal.

Have fun getting creative with your toppings!

As we shift into another season…

Trying to create your new routine as we move into fall? Stuck with eating habits that just aren’t serving you? Need a reset and not sure how to begin?

Shoot me an email. We’ll set up a time to connect. I’ll help you get on the path to your best health—and life.

Much love,
Health Coach Carol

“Summer should get a speeding ticket.” —Unknown

Confessions from The Antler

August 10, 2023
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Food, Fun, Health

What does one eat when in a bar?

Bar food, of course.

The bar options: The Brown Bear vs. The Antler: Horniest Bar Around (There were deer heads with antlers gracing the walls. On the antlers hung Mardi Gras beads. Unique décor, indeed.)

They’re directly across the street from each other in a small Michigan town where the restaurant choices are limited.

Mr. Non-Compliant and I opted for The Antler. With the crowd outside, it was winning over The Brown Bear.

If you’re going to eat bar food, go for the best.

The wait was such that we took the first available spot—2 seats at the bar.

We’ve learned that eating at the bar can be quite entertaining. We meet some fun people.

And we typically get quick service because the bartender is right there to take our order.

Now the big decision. WHAT to order?

Much to my surprise, Mr. NC had a burger, fries and a SALAD!

Was he feverish? Or was he up to something?

Hmmm.

I went all out—a burger with sautéed mushrooms and onions on a gluten free bun. My side? After inquiring about the vegetable combo, I went with the sweet potato waffle fries for that extra Vitamin A.

Yes, I could have chosen mixed greens with dried cherries and sunflower seeds as my entrée. This, too, is bar food when it’s on the menu.

Don’t get worried. I haven’t lost my mind. Earlier that same day I enjoyed a huge, tossed salad and a fresh peach.

I’ll be just fine.

Which leads me to the 80/20 rule.

You don’t have to eat perfectly 100% of the time to improve your health. 

Making smart choices at least 80% of the time is doable, sustainable and will help you reach your health and fitness goals.

And it will keep you from going on an eating binge because you’ve been denying yourself a favorite food for what feels like forever.

80/20. Give it a try and see what happens.

Much love,
Health Coach Carol

“Moderation. Small Helpings. Sample A Little Bit Of Everything. These Are The Secrets Of Happiness And Good Health.” –Julia Child

6 Ways to Enjoy a Staycation at Home

August 3, 2023
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Food, Fun, Health

August. Already.

Is summer slipping by too quickly? Feel as though you’ve not experienced enough lazy days? Can’t manage to get away for one reason or another?

 Staycation retreats at home can be a wonderful way to relax, recharge, and pamper yourself without the hassle of traveling.

The key, as in everything, is to plan your day, then stick to your plan. No exceptions. 

Note: If you have children at home, plan something that you’ll all enjoy, or have your staycation when they go back to school.

Here are some ideas.

  1. Have a spa day. The day before, clear your immediate environment (and your calendar) of any clutter to create a sense of calm and tranquility. Make sure you have the necessary ingredients ready for your meals and snacks. That morning, create a delicious and nutritious smoothie using a variety of fruits and greens. For example, try a spinach-banana-pineapple or berry-mint smoothie. Turn on your favorite soothing music and prepare a luxurious bath with Epsom salts or your favorite products. Give yourself a facial. Make a hearty salad with mixed greens, cherry tomatoes, cucumber, avocado, and a lemon juice and olive oil dressing for lunch. Sit inside or outside and enjoy doing nothing. Hide your phone and computer for the day. Drink plenty of water and herbal tea. Do some easy stretching or yoga. Need a cat nap? Take one for 20-30 minutes. Read, write or watch a favorite movie. Beat the heat with a cold tomato-based gazpacho soup loaded with vegetables and herbs for your dinner. Layer Greek yogurt with fresh fruits like berries, mangoes, and kiwi for a refreshing and healthy dessert. It’s your day to relax, so you get to plan it any way you choose.
  2. Plan an entire day of movie-watching. Have a movie marathon with your favorite films or explore new genres. Make popcorn and wear your comfiest clothes. Hide your phone and computer for the day.
  3. Spend time in Nature. Take leisurely walks in nearby parks or nature preserves to reconnect with Mother Earth. Spend the day at the beach or sit by a stream or lake and daydream. During the evening, stargaze and identify constellations. Eat your meals al fresco. Hide your phone and computer for the day.
  4. Explore Local Cuisine: Order takeout to be delivered or cook dishes from various local restaurants to experience different cuisines without leaving your home. If you enjoy being in the kitchen, cook some dishes that you’ve been wanting to try and never have the time. Hide your phone and computer for the day—use only when you need to call for takeout.
  5. Reading Retreat: Dive into a pile of books you’ve been wanting to read, creating a cozy reading nook. Have your snacks ready. Hide your phone and computer for the day. 
  6. Creative Pursuits: Engage in hobbies like painting, writing, crafting, gardening or playing a musical instrument. Is there something that you’ve been putting off that you’d like to do? Now is the time to get started—which is always the toughest part. Hide your phone and computer for the day.

Remember, the key to a successful staycation retreat is to create an environment that allows you to relax, indulge in self-care, and escape from daily routines. Tailor your activities to your preferences and take the time to truly enjoy each moment. Happy staycation!

Much love,
Health Coach Carol

“Just lying on my couch with the warm sun on my face is enough to make my staycation at home a wonderful experience.”—author unknown

The Wonder of Apricots

July 26, 2023
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Food, Health

When I think about the abundant fruits of summer, apricots make the list.

Although some of you may not be fans, I ask that you consider giving this dainty little fruit another taste.

If your current rating for them is thumbs down, consider cutting an apricot into your next fruit salad so that you can ease into the flavor and texture of it.

When selecting apricots, look for those that are plump, firm, and have a deep orange color. Avoid those that are too hard or too soft. Ripe apricots should have a sweet aroma and yield slightly to gentle pressure.

Like peaches and nectarines, they can ripen once you get them home. If they’re not quite the way you like them, store your apricots at room temperature for a couple days or so, checking them daily. Refrigerate to stop further ripening.

Of course, as with all fruits and veggies, there are some delicious health benefits.

  1. Nutrient-rich: Apricots are a good source of vitamins and minerals, including vitamin A, vitamin C, vitamin E, potassium, and dietary fiber. They are low in calories and contain no saturated fats, making them a healthy addition to your diet.
  2. Rich in Antioxidants: Apricots are rich in antioxidants like beta-carotene and lycopene, which help protect the body’s cells from damage caused by free radicals. These antioxidants may contribute to better overall health and reduce the risk of chronic diseases.
  3. Eye Health: The high levels of beta-carotene in apricots are beneficial for eye health and may help prevent age-related macular degeneration.
  4. Heart Health: The potassium content in apricots supports heart health by helping to regulate blood pressure and reduce the risk of cardiovascular diseases.
  5. Digestive Health: Apricots contain dietary fiber, which aids digestion and promotes bowel regularity.

The peak season for apricots varies depending on the region and the specific variety. Generally, fresh apricots are available during late spring and early summer, typically from May to July in the Northern Hemisphere. During this time, you’ll find the most flavorful and sweet apricots.

There are many different apricot varieties, each with its unique characteristics, flavors, and uses. Some popular apricot varieties include:

  1. Blenheim: Known for its excellent flavor and sweetness, Blenheim apricots are widely grown in California.
  2. Moorpark: This variety has a rich and sweet taste and is commonly used for drying due to its high sugar content.
  3. Royal/Royalty: These apricots are reddish orange with a sweet and tangy flavor.
  4. Tomcot: Large, orange fruit with firm, sweet flesh. Slightly tart, old-time apricot flavor.
  5. Goldrich: This variety has a smooth texture and is favored for its sweetness.
  6. Harlayne: A late-ripening apricot with a delicate flavor.

I happened to discover Le Crème Apricots when I was at Whole Foods and decided to give them a try. 

They’re grown in Washington and are a white fleshed apricot. When I brought them home, they were too firm to eat.

Now they’re just right—sweet, juicy, delicious.

Much love,
Health Coach Carol

 “Five tender apricots in a blue bowl, a brief and exact promise of things to come.”– Frances Mayes

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