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carol@inkwellcoaching.com

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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
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

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Food, Fun, Health
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

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Food, Health
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

Can Bananas Ruin Your Berry Smoothie?

July 3, 2025
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Food, Health

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. Why is this?”

This was news to me. I sometimes put berries in my protein smoothie along with some banana. They all seem to get along just fine—and I enjoy the taste. 

Here’s the scoop. A small study was done to see what effect the banana, which contains high levels of an enzyme known as polyphenol oxidase or PPO (which causes fruit to turn brown when exposed to oxygen), had on natural flavanols (natural healthy compounds), found in high amounts in berries.

The “small study” was conducted with 8 or 9? (depending on which source I read) healthy males between the ages of 25 and 60. What researchers discovered was that the high PPO content of the banana destroyed the flavanols in the berries.

Flavanol foods include black and green teas, apples, red and black grapes, strawberries, blueberries, blackberries, and cocoa. Flavanols help reduce the risk of diabetes, cardiac diseases, hypertension, and offer a multitude of other health benefits. Flavanols are a good thing.

The bottom line is this. You can still have banana and berries in your smoothie, but you may experience a smaller amount of flavanol absorption. You’ll still get fiber and other nutrients from the berries.

Another option: when you add banana to your smoothie, add a nut butter, or other high PPO fruit like papaya, avocado or pear, instead of berries. If you would like to have a berry smoothie, add low PPO fruits like mango, pineapple, oranges, or Greek yogurt.

Please do not stress about this. The important thing is to enjoy a variety of fruits and vegetables to help maintain your best health.

Cheers!

Happy Independence Day! 

As we celebrate Independence Day, let’s take a moment to reflect on the values of freedom and unity that define our nation. Whether you’re enjoying a festive barbecue, watching fireworks, or spending time with loved ones, I hope you find joy and inspiration in this special day.

Much love,
Health Coach Carol

“All great change in America begins at the dinner table.” — Ronald Reagan

Hot Weather, Cool Tips

June 26, 2025
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Food, Health

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’d share some of my thoughts, based on recent questions, the severe heat, and what not. No long explanations, just enough to hopefully satisfy your curiosity. If you’d like more details on a topic, let me know and I’ll work them into another blog in the future.

Q. Is it okay to keep butter on the counter instead of the fridge?
A. Yes, you can keep butter on the counter for a few days—as long as it’s in a covered container and your kitchen stays cool (below 70°F). Salted butter lasts longer than unsalted at room temp. Depending on your usage, you could keep the bulk of your butter in the fridge and leave enough outside the fridge to last you a few days.

Q. Does fruit count toward my daily intake of water? 
A. Yes, fruit does count toward your daily water intake. Many fruits—like watermelon, strawberries, cantaloupe, peaches, nectarines, and oranges—are over 85% water and help keep you hydrated. They also provide fiber, nutrients and taste delicious!

Q. Can I make a homemade electrolyte drink that helps hydrate in severe heat?
A. Yes.

DIY Electrolyte Drink (Lemon-Lime)

  • 2 cups cold water (or coconut water for extra potassium)
  • Juice of ½ lemon and ½ lime
  • 1-2 teaspoons honey or 100% maple syrup (for quick energy)
  • ⅛ teaspoon salt (preferably sea salt or Himalayan salt)

Stir or shake well, chill, and sip throughout the day.

Q. It can be a challenge to get enough protein, especially when I’m on the go. What are some good protein sources when traveling?
A. Great portable or easy-to-find protein sources for travel include:

  • Jerky (look for low-sugar, nitrate-free options)
  • Nuts and seeds or trail mix
  • Hard-boiled eggs (often sold in convenience stores)
  • Greek yogurt or protein shakes (refrigerated section)
  • String cheese or cheese sticks
  • Roasted chickpeas or edamame snacks
  • Protein bars (check labels for low sugar, high protein or DIY.)
  • Tuna or salmon pouches (no can opener needed!)
  • Peanut butter packets (pair with fruit or crackers)

These are all easy to stash in a cooler bag or find at most gas stations and airports.

Q. How long can picnic food safely sit out? 
A. Perishable foods shouldn’t sit out for more than 2 hours—or 1 hour if it’s over 90°F. Keep a cooler with ice packs handy.

Q: What’s a good snack to beat afternoon heat and hunger?
A: Try chilled cucumber slices with hummus or frozen grapes and a handful of almonds or walnuts—cool, refreshing, and satisfying.

Q: Is it okay to skip meals when it’s hot and I’m not hungry?
A: Listen to your body, but don’t skip nourishment entirely—opt for light, hydrating meals like smoothies, salads, or protein-rich snacks to keep energy steady.

Summer is a season to savor—full of sunshine, simple pleasures, and a slower pace if we let it be. Whether you’re soaking up the outdoors, trying a new seasonal recipe, or just sipping something cool on the porch, may these longer days bring you a break from the rush and a reason to smile.

Much love,
Health Coach Carol

“Summertime, and the living is easy…”—Ella Fitzgerald

Savor the Solstice and Welcome Summer

June 19, 2025
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Food, Fun, Personal Development

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. The summer solstice marks the longest stretch of daylight all year—an invitation from nature to step outside, soak in the warmth and celebrate light, life, and new beginnings.

From joyful traditions to simple seasonal rituals, there are countless ways to mark the first day of summer. Whether you’re looking to connect with nature, gather with friends, or start your own solstice tradition, here are some fun and meaningful ideas to welcome the light.

 

🌿 Reflective & Solo Rituals

Perfect for those who want to honor the solstice in a quiet or personal way.

☀️ Rise with the Sun
Begin the day with a sunrise walk, meditation, or simply a few moments of stillness to welcome the light. 

🧘‍♀️ Sun Salutations
Do a few rounds of yoga sun salutations to connect breath, movement, and sunlight.

📖 Write a Summer Manifesto
Set playful intentions for the season. Think: “Read more fiction,” “Swim in three different lakes,” or “Try something that scares me a little.”

📷 Capture the Light
Take a golden-hour photo walk. Notice how light plays with shadows, colors, and textures as a way of practicing presence.

🌻 Plant Something
Whether it’s a flower, herb, or vegetable, planting something symbolizes growth and connection with the season.

 

🔥 Social & Seasonal Gatherings

Great if you’re celebrating with friends or family.

🔥 Host a Bonfire or Firepit Night
Gather around a fire and reflect, tell stories, or toast marshmallows. Fire represents the strength of the sun.

🧺 Sunset Picnic
Pack seasonal foods (like watermelon, cucumber salad, or grilled veggie wraps) and dine outdoors as the sun sets.

🎶 Make a Summer Playlist
Curate a joyful mix of music to play during your gathering—or turn it into a dance party under the stars.

🌽 Enjoy Seasonal Foods
Make your meal a celebration of what’s fresh: cherries, berries, tomatoes, herbs, corn, and more. Add a festive fruit salad or solstice-inspired mocktail. For a Summer Solstice Fruit Salad recipe, click here. 

 

🌞 Creative & Nature-Based Activities

Fun for all ages and especially great for families or solo adventurers looking for something unique.

🌿 Make a Flower Crown or Nature Mandala
Gather petals, herbs, and leaves to create a wearable crown or a design on the ground—a celebration of beauty and impermanence.

🌞 Create a “Sun Jar”
Decorate a jar filled with fairy lights or a tealight to represent carrying summer’s light with you into the evening.

🔭 Stargazing After Sunset
Once the sun sets, stay outside and take in the stars. The night sky feels even more magical after such a long day of light.

 

Whether you welcome summer with sunrise stillness, a garden picnic, or a bonfire among friends, the solstice is a reminder to slow down and enjoy what this season has to offer. May it be a season of growth, joy, and simple pleasures.

Here’s to longer days, warmer nights, and the small rituals that make them unforgettable.

Much love,
Health Coach Carol

“Summer is the annual permission slip to be lazy. To do nothing and have it count for something. To lie in the grass and count the stars. To sit on a branch and study the clouds.” — Regina Brett

Summer Solstice Fruit Salad with Mint & Citrus Honey Drizzle

June 18, 2025
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Recipes, Salads

This bright and refreshing fruit salad is perfect for summer gatherings, picnics, or a simple treat to celebrate the season. With a citrus-honey drizzle and a touch of fresh mint, it’s as beautiful as it is delicious—and comes together in just minutes.

Feel free to mix and match your favorite summer fruits as they become available.

Ingredients:

  • 1 cup strawberries, sliced
  • 1 cup blueberries
  • 1 cup peaches, diced
  • 1 cup watermelon, cubed
  • 1 kiwi, peeled and sliced
  • A few fresh mint leaves, torn

Citrus Honey Drizzle:

  • Juice of 1 orange
  • Juice of 1 lime
  • 1 Tbsp honey or 100% maple syrup

Instructions:

  1. Combine all fruit in a large bowl.
  2. In a small bowl, whisk together orange juice, lime juice, and honey.
  3. Pour the citrus drizzle over the fruit and gently toss.
  4. Top with fresh mint before serving. Chill for 30 minutes or serve immediately.

Optional: Add edible flowers like pansies for a festive solstice touch!

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