1-219-765-8600

carol@inkwellcoaching.com

Crown Point, IN

Top
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

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

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

July 20, 2025

Traveler’s Guide to Food and Fitness

Summer vacations. I’ve always been a big fan of vacations any time of year. They are SO FUN, and people are usually very nice to you when you’re a

July 16, 2025

The Peach vs. Nectarine Debate

I love them both. Lately I’ve been wondering about their slight differences, which sent me down the rabbit hole of looking into their unique charact

July 9, 2025

The Dog Days of Summer

How often I’ve heard this phrase, yet never knew that Dog Days were official. Turns out, the Dog Days of Summer run from July 3 to August 11. This t

July 3, 2025

Can Bananas Ruin Your Berry Smoothie?

This past week I received an email with this question: “I recently read an article about bananas reducing the nutrition of the berries in a smoothie

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&

Tips for a Sluggish Thyroid

Lately, I’ve been getting lots of questions about the little gland known as the thyroid.

It seems to be underperforming for many of you.

Hypothyroidism—a.k.a. low thyroid—is way more prevalent in women than men.

And it’s no fun: Along with a host of difficult symptoms—fatigue, low mood, constipation, dry skin, fertility issues—a low-functioning thyroid can slow metabolic rate, making it easier to gain weight (and harder to lose it).

In fact, research suggests that people with mild to moderate hypothyroidism may experience a metabolic slowdown of 140 to 360 calories a day.

As if weight loss wasn’t hard enough, right?   

However, if you do have hypothyroidism, it doesn’t mean you should double-down on restriction, willpower, and strenuous gym labor.

That often fails.

Here’s what to do instead.

(And by the way, this is a good process for anyone looking to lose weight and/or improve their health.)

Nail the basics.

Many people with hypothyroidism want to start with fairly intense and specific dietary changes they’ve read about on the internet.

Like most, those with hypothyroidism typically benefit more from simpler strategies, done with high consistency: Emphasize minimally processed foods, get regular physical activity, prioritize sleep, and eat slowly and mindfully.

(If these sound too basic, ask yourself how well you’re doing all these things consistently now.)

Target specific nutrition issues.

Several deficiencies can contribute to hypothyroidism, making weight loss—and better health overall—harder.

Some common deficiencies that contribute to thyroid function include: iodine, iron, selenium, copper, zinc, and tyrosine. Eating a wide variety of whole foods is a great place to start when attempting to fill those nutritional gaps.

I can easily get stuck in a rut, eating the same fruits and vegetables day after day. Challenge yourself to be adventurous and try something “new” each week.

Or, if you’ve not been very consistent eating whole foods in general, begin today to make this a priority.

Envision a hopeful future—then take action.

Develop a crystal-clear vision of what a healthier you looks like. Then begin embodying it. 

Action often drives motivation, not the other way around.

While every case is unique, practicing these simple strategies is a good way to begin to help your thyroid work more effectively.

If you’d like to continue the conversation on the topic of hypothyroidism and how it’s specifically affecting you, send me an email so that we can figure out a time to connect.

Much love,
Health Coach Carol

“When Diet Is Wrong, Medicine Is Of No Use. When Diet Is Correct, Medicine Is Of No Need.” – Ayurvedic Proverb

Healthy Anytime Toast

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

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. 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