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carol@inkwellcoaching.com

Crown Point, IN

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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

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Food, Fun, Health
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

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Food, Health
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

July’s Outdoor Delights

July 6, 2023
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Family, Fun, Health, In the Garden

Mr. Non-Compliant and I have been taking lots of walks lately. In fact, we have an ongoing friendly competition concerning our daily step count.

He usually wins.

Here’s why. We don’t have devices that attach to our bodies to record such statistics. We only go by the (free) ActivityTracker app. It works just fine, except for one thing.

I don’t always have my phone on me. Mr. NC usually does.

Therefore, he wins the step count most of the time because my phone sits on a non-moving surface.

Perhaps I need to attach my phone to a neighbor dog who takes lots of walks. 

Just kidding—that would be cheating.

At any rate, the good news is that we’ve increased our activity level. And we get to spend more time together.

Last week we discovered a yard with a beautiful vegetable garden, several varieties of fruit trees and grape vines with baby grapes.

We’re obviously not speed walking. If you’re not spending much time enjoying the outdoors, I invite you to begin doing so.

Too warm? Try getting out early or late in the day.

Need a walking partner? Find one who will encourage you to get out even when you may not be in the mood.

Walking with a buddy is a win on many levels. You can solve world problems, keep one another on pace, notice the beauty of Nature from a different perspective–all while you’re improving your health.

If you prefer to run, go for it.

Do what you can and enjoy what you do.

Grapes Are Good

Grapes are a delicious and versatile fruit that also pack a nutritional punch. Bursting with flavor, grapes can be enjoyed as a healthy snack or incorporated into a variety of meals.

Grapes contain vitamins C, K, and various B vitamins. They are also a good source of minerals like potassium and copper. Rich in powerful antioxidants, they help protect the body against oxidative stress and inflammation.

They are a good source of dietary fiber, promoting healthy digestion and supporting weight management. With high water content, grapes contribute to your daily hydration needs. 

Enjoy them on their own, in a fruit salad, paired with goat or your favorite cheeses, added to chicken or any salad, frozen as a summer treat.

Make grape salsa: Combine chopped grapes, red onion, cilantro, lime juice, and a touch of jalapeño for a unique salsa that pairs well with grilled fish or chicken.

Roasting grapes brings out their natural sweetness and adds a caramelized flavor. They can be served as a topping for yogurt, oatmeal, or even roasted meats.

Wishing you a joyous July,
Health Coach Carol

“July is a picnic and a red canoe and a sunburned neck and a softball game and ice tinkling in a tall glass.” – Hal Borland

Delightfully Delicious Rainier Cherries

June 29, 2023
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Family, Food, Fun, Health

Rainier cherries, with their vibrant golden hue and succulent sweetness, are truly a delight to behold.

Now is the time to enjoy this unique fruit since the growing season is brief.

The growing season for Rainier cherries typically occurs during the summer months, from late June to early August. July 11th is Rainier Cherry Day. 

Washington state is one of the major producers of Rainier cherries due to its ideal growing conditions. They require a certain number of chill hours during winter to initiate fruit production, followed by warm temperatures during the growing season to ensure proper ripening.

Rainier cherries are a favorite of mine. My father-in-law loved them and I think of him every time I see them in the store.

One of the ways I celebrated Father’s Day was to enjoy some cherries in his honor.

Fun fact: The Rainier cherry is named after Mount Rainier in Washington state, where it was developed in the late 1950s by crossing the Bing and Van cherry varieties.

These cherries are not only good, they’re also good for you.

  • They are a great source of essential vitamins, including vitamin C, which supports the immune system, and vitamin A, which is beneficial for eye health.
  • They contain dietary fiber, which aids in digestion and helps maintain a healthy digestive system.
  • Rainier cherries are low in calories and fat, making them an excellent choice for those watching their weight or seeking a guilt-free snack.
  • They also contain antioxidants, such as anthocyanins, which have been associated with various health benefits, including reducing inflammation and protecting against chronic diseases.

Rainier cherries are known for their exceptional sweetness, which is slightly milder and less tart compared to other cherry varieties.

These cherries are often described as having a flavor reminiscent of honey or nectar, with hints of citrus notes. Their delectable taste makes them a true summer treat.

When selecting Rainier cherries, look for plump, firm fruits with a bright yellow color and no blemishes. They should feel slightly soft when gently squeezed.

Indulge in this seasonal delight and savor the essence of summer.

Fourth of July Celebration: A Time for Cookouts, Family, and Fireworks

One of the highlights of this festive day is gathering with loved ones for a classic American cookout.

Backyards, parks, and beaches come alive with the aroma of sizzling hamburgers, hot dogs, and juicy steaks on the grill.

I’m not sure what Mr. Non-Compliant will be grilling on Tuesday, however I do know that it will be amazing!

Beyond the cookouts, fireworks, and flags, the Fourth of July is a time for reflection and gratitude.

As the sun sets and the fireworks conclude, may your celebration leave lasting memories of joy, togetherness, and patriotism.  

Happy Birthday, America!

Sending love,
Health Coach Carol

“May we think of freedom, not as the right to do as we please, but as the opportunity to do what is right.” — Peter Marshall

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

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