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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
June 18, 2025

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

You may have seen articles or heard claims that cucumbers and tomatoes don’t belong together on your plate or in your salad. The reasons? Some say t

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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

Embracing the Summer Solstice: Reflect, Renew, Rejoice

June 22, 2023
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Fun, Health, In the Garden, Personal Development

Yesterday we celebrated the summer solstice, heralding the onset of summer and embracing the sun’s longest appearance of the year.

I can FINALLY put away my heavy sweaters in exchange for lightweight t-shirts.

As we find ourselves at the halfway point of the calendar, it’s the perfect opportunity to pause, re-examine our lives, and make any changes that are needed to better align with our dreams and aspirations.

In other words, pretend it’s the New Year and time for a fresh start.  

Keep what’s working, let go of what isn’t.  

Consider the summer solstice as a catalyst for personal growth. Here are some simple yet meaningful ways to celebrate the arrival of summer. 

1. Reflect on the First Half of the Year

The summer solstice serves as a natural checkpoint to evaluate the progress we have made to date and assess if we are on track with our goals and desires. Take time to reflect on various aspects of your life—relationships, career, health, personal growth—and ask yourself meaningful questions. What accomplishments have you achieved? What challenges have you faced? Are you content with the direction you are heading? Use this reflection as a foundation to identify areas that require attention and improvement.

2. Set Intentions and Goals

Now is the ideal time to set new intentions and goals for the upcoming months. Consider what changes you would like to make, what habits you wish to cultivate, and what experiences you hope to have. Be specific and realistic, breaking down larger goals into actionable steps. Writing down your intentions and regularly revisiting them will help you stay focused and motivated throughout the rest of the year.

3. Embrace Nature

Connecting with nature is an integral part of celebrating the summer solstice. Engage in activities that allow you to immerse yourself in the beauty of the outdoors. Take leisurely walks in a nearby park or at the beach, visit a local garden, plan a picnic. Spending time outdoors may inspire you and give you a fresh perspective on all that’s possible.

4. Cultivate a Reading Ritual

Summertime offers the perfect opportunity to indulge in the joy of reading, just for the fun of it. Choose a book in any genre that will allow you to relax and destress. Commit to spending quality time outside turning its pages.

5. Engage in Mindful Gardening

Planting flowers or tending to a small garden can be a therapeutic and symbolic act on the summer solstice.    Connecting with the earth through gardening serves as a metaphor for personal growth. Even though some garden centers have reduced their prices since it’s late in the planting season, you can still find flowers, vegetables and herbs that will thrive in a loving environment. Just this week I bought some tomato plants and flowers for half the original price.

6. Dine Al Fresco

Savoring a meal outdoors can be a delightful way to celebrate summer. Whether it’s a picnic in the park, a backyard barbecue, or a quiet dinner on the patio, take advantage of the longer daylight hours and enjoy the pleasures of al fresco dining.

May this solstice be a catalyst for reflection, renewal and rejoicing.

Much love,
Health Coach Carol

“The summer solstice is a time for strength and vitality for action and movement.” ― Carole Carlton

Fun Ways to Replenish Electrolytes

June 15, 2023
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Family, Food, Fun, Health

In a world where commercial sports drinks like Powerade and Gatorade often take center stage, it’s time to shine the spotlight on some naturally hydrating superstars.

If you’re looking to replenish your electrolytes after a tough workout or simply beat the summer heat, you may want to give these refreshing alternatives a try.

  1. Coconut water is nature’s tropical delight when it comes to replenishing electrolytes. Packed with potassium, magnesium, and sodium, coconut water quenches your thirst and helps restore those precious electrolytes. It’s like a tropical vacation in a bottle.
  2. Nothing screams summer quite like biting into a juicy slice of watermelon. Did you know that this delicious fruit is also an excellent source of hydration? With its high water content, watermelon not only helps quench your thirst but provides a natural source of electrolytes like potassium. Be sure to pack this gem in the picnic basket or cooler when you head to the beach. 
  3. Citrus fruits like lemons, limes, oranges and grapefruits add a burst of tangy flavor and offer a citrusy twist to your electrolyte replenishment routine. Add to water or enjoy as is. Packed with potassium, magnesium, and vitamin C, these fruits help keep you hydrated while adding a zesty kick to your hydration game.
  4. Cucumber-mint infused water is cool and revitalizing. Pair cucumber slices with mint leaves in a pitcher of water and let the magic happen. This natural water blend is incredibly refreshing and provides a subtle way to replenish electrolytes. It’s perfect for those who prefer a light, crisp drink on a hot day.
  5. Herbal teas offer a delightful twist on traditional hydration. Opt for herbal blends like hibiscus or chamomile, which not only provide some interesting flavors but also offer natural electrolytes. Sip on a cup of iced herbal tea and let its calming and hydrating properties bring a few moments of peace to your day.

From coconut water’s tropical island flavor to watermelon’s juicy goodness, these options offer a fun and flavorful way to keep your electrolytes in check.

Sunday, June 18th is Father’s Day!

In case you need a reminder, this is it.

You still have time to plan dad’s favorite meal or get him the perfect gift.

Mr. Non-Compliant will be grilling some form of protein since he’s the grill master of the household. I’m in charge of the veggies, of course.

Wishing all you dad’s a fabulous day of family, fun and favorite foods! 

Much love,
Health Coach Carol

“When my father didn’t have my hand, he had my back.” —Linda Poindexter

Some Coffee Caffeine Chatter

June 8, 2023
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Fun, Health

I hope those of you who love donuts enjoyed your special day last week. Mr. Non-Compliant was caught savoring a blueberry sour cream donut from Rise’n Roll.

He said it was amazing and is considering having another one before next year’s donut day celebration. 

If you see him at Rise’n Roll, be sure to take a picture and let me know.

For my coffee lovers, here’s a tidbit that you may find interesting.

Light roast coffee tends to be slightly higher in caffeine content than dark roast when measuring scoop for scoop.

Some studies have shown a difference of 9 mg of caffeine (per half cup) between light and dark roast coffee, with lighter roasts containing the larger amounts.

Because the light roast beans spend less time in the roasting process, they are slightly smaller than medium and dark roast beans. Therefore, when measuring by volume, you’ll get more coffee beans per scoop with light roast. More beans equals more caffeine.

When measured by weight, the difference is insignificant.

Another tidbit: Dark roast coffee is less acidic than light and medium roast. If you suffer from heartburn or other digestive issues, dark roast may be a better option.

I am a fan of Lifeboost Coffee. It’s organic, low acid, roasted fresh in small batches when you order, 3rd party tested for molds, bacteria, heavy metals, pesticides and 400 other toxins.

There are a variety of coffee flavors to choose from, although I find the basic dark roast to be delightful.

If you enjoy coffee and must avoid it due to its acid producing qualities, or if you are searching for a “clean” coffee, you may want to give Lifeboost a try. Check it out at www.lifeboostcoffee.com

Cheers!

Much love,
Health Coach Carol

 “I wake up some mornings and sit and have my coffee and look out at my beautiful garden, and I go, ‘Remember how good this is. Because you can lose it.'” —Jim Carrey 

Score a Free Doughnut on Friday

June 1, 2023
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Food, Fun, Health

Friday, June 2nd is National Donut Day.

And it’s Gina’s birthday.

Happy National Donut Day! Happy Birthday, Gina!

We’re finally in the month of summer and my peonies are in their glory—white, pink and red blooms abound. There is much to celebrate.

Back to the free doughnut topic, in case you’re a fan. 

Dunkin’ Donuts is offering a free classic donut of your choice with the purchase of any drink on their menu on Friday, June 2nd.

There may be other donut deals, so be sure to ask at your local bakery if you’d like to be part of the celebration.

You can bet Mr. Non-Compliant will read this blog post and check into it.

He’s all about a doughnut—but only if it’s amazing.

Amazing is better than free.

Since doughnuts are not a health food, (I know you know this because you’ve been reading my blog posts) it’s best to limit intake. On National Donut Day, if you must indulge, make it amazing.

Curious as to the correct spelling of doughnut? Here’s the scoop:

“Dictionaries and popular style guides like the AP Stylebook list doughnut as the preferred spelling. However, donut is a common variation in the United States. It’s less common in official settings but is still fully acceptable.”

There you have it. Consider yourself to be a donut expert, at least on Friday.

Brew a Tastier Cup of Coffee

As I was thinking about donuts, my mind wandered to thoughts of coffee. If I were going to enjoy a donut, I’d want an amazing cup of coffee to accompany it.

This past weekend, I deep-cleaned my coffee maker. 

NI’m sure my coffee will be tastier now.

When was the last time you deep-cleaned your coffee maker?

If you’re like me and that task gets overlooked on a regular basis, follow these simple steps to deep-clean your coffee maker. You use distilled white vinegar. If you need some, let me know. I overbought.

Be sure all the water is out of the water chamber before beginning.

Step 1: Pour
Pour equal parts distilled white vinegar and water into your coffee maker’s water chamber.

Step 2: Brew
With the basket and filter chamber empty, activate the switch to brew.

Step 3: Stop and Sit
When half the liquid has brewed, turn off the coffee maker and let the solution sit for about an hour.

Step 4: Resume
When an hour is up, turn the coffee maker on again to finish the cycle.

Step 5: Rinse and Repeat
Discard the solution and run several brew cycles with clean water until the smell of vinegar is gone.

It’s advised to repeat this procedure every month to enjoy delicious coffee and extend the life of your coffee maker. (Wash the carafe, basket and filter with warm, soapy water after each use.)

Better put it in the calendar or it won’t happen.

Wishing you a beautiful June weekend.

Much love,
Health Coach Carol

“I choked on a carrot this afternoon and all I could think was ‘I bet a donut wouldn’t have done this to me.’ ”–Anonymous

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