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carol@inkwellcoaching.com

Crown Point, IN

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October 16, 2025

Good Friends, Good Health, Great Life

Some people call it “girl time,” others call it “guy time.” You may even call it a party. Whatever you call it, spending time with friends doe

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Friendship, Health
October 9, 2025

🥣 Warm Foods to Take the Chill Off Fall

As the Midwest air turns crisp and daylight fades earlier, it’s natural to crave warmth — both in what we wear and what we eat. Fall invites us to

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Food, Health
October 2, 2025

A Star Ingredient for Flavorful Meals

In last week’s blog, I wrote about a variety of spices that add warmth to fall dishes. I had a question from a reader about how to use star anise. S

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Food, Health
September 25, 2025

Fall Spices That Warm the Season

As the air turns crisp and leaves begin to scatter the sidewalks, many of us automatically think of pumpkin spice. It seems to be in everything from l

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Food, Health
September 18, 2025

When Healthy Habits Don’t Add Up

You exercise regularly. Your plate is full of colorful fruits and vegetables. You’ve swapped fried foods for lean protein, cut back on sugar, and ev

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Health, Hope
September 11, 2025

How to Eat Healthier at Any Restaurant

Eating out doesn’t have to derail your health goals. Whether you’re grabbing a bite at your favorite local diner or trying a new international bis

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Food, Health, Hope
September 4, 2025

Mr. Corn Visits Indiana

It’s that time of year again when my dear cousin, Roger, visits from Florida. He visits now because the sweet corn is amazing here in Indiana. For y

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Blog
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

Traveler’s Guide to Food and Fitness

July 20, 2025
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Food, Fun, Health

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 guest in their city or country. My memories of summer vacations with our boys are the best.

Whether you enjoy hiking the mountains, basking on tropical beaches, or relaxing at a lakeside cabin, it is possible to have a great time and not toss your health and fitness goals out the window. Completely, anyway.

Yes, you want to experience the local fare wherever you visit, so definitely make allowances for that. At the same time, you want to feel good and enjoy every day to the fullest. With some planning and the right mindset, you can have that cake AND eat it too, without overthinking it.

Choose what suits you from these ideas to help enhance your travel adventures, wherever they lead.

🧳 Smart Packing for Healthy Travel

Think of it as your “Wellness Bag.” 

  • Mini resistance bands or a jump rope (lightweight and versatile)
  • Collapsible water bottle – stay hydrated, save space
  • Portable snacks (see next section)
  • Electrolyte packets or magnesium for hydration + sleep support
  • Travel-size sunscreen, insect repellant, and hand wipes – small things that can make a big difference in your comfort
  • App or playlist downloaded that helps you meditate, breathe, or move

🥜 Healthy Snacks to Bring Along

Whether you’re in a car, airport, or hotel, having good snacks on hand is key:

  • Nuts or trail mix (DIY or low-sugar varieties)
  • Protein bars with clean ingredients
  • Nut butter packets
  • Jerky (look for low-sodium, nitrate-free options)
  • Roasted chickpeas or edamame
  • Fresh fruit that travels well: apples, oranges, grapes
  • Rice cakes/crackers + hummus or tuna packets if you’re packing a cooler

Pro Tip: Pack your snacks like a little gift to your future self—it helps reduce temptation when fatigue sets in.

🥗 Navigating Meals on the Go

Airport or Roadside Dining Tips:

  • Look for grilled options over fried
  • Prioritize protein and fiber to stay full
  • Skip the giant soda, grab sparkling water or unsweetened tea
  • When all else fails: buy a banana and a bag of nuts—better than fast food regret

Hotel Breakfast Buffets:

  • Start with protein: eggs, Greek yogurt, nut butter
  • Add fruit or veggies (yes, even on vacation!)
  • Beware of the sugar trap of muffins, DONUTS (especially noted for Mr. Non-Compliant), waffles, juices—try to balance

🏋️ Fitness on the Fly 

Stay Active Without a Gym:

  • 10-minute hotel room bodyweight circuit (squats, lunges, push-ups, planks)
  • Take the stairs, walk instead of Uber when possible
  • Explore the area by bike, kayak, or hike
  • Morning yoga or stretching on the balcony, patio, or beach
  • Use apps like Nike Training Club or FitOn for on-the-go workouts

💡 Mindset Tips for Travel Wellness

  • Progress, not perfection: Aim to feel energized by your choices, not restricted
  • Pick 1-2 non-negotiables (like daily movement or staying hydrated)
  • Let the location inspire you—move the way the locals do
  • Enjoy without guilt. That gelato in Italy or beignet in New Orleans? Savor it. You know my rule, “Only eat it if it’s AMAZING!”

Be flexible with everything and most importantly, have the BEST time! And in case you happen to overdo while you’re on your adventure, next week I’ll blog on how to deal with post-vacation fatigue.

Much love,
Health Coach Carol

“Summer is singing with joy, and the beaches are inviting you with dancing waves.”
– Debasish Mridha

The Peach vs. Nectarine Debate

July 16, 2025
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Food, Health

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 characteristics.

So, what’s the difference?

The main distinction comes down to texture:

  • Peaches have thicker, fuzzy skin and softer flesh.
  • Nectarines are smooth-skinned and slightly firmer. They are typically smaller than peaches. Nectarines are peaches without fuzz. 

The difference is caused by one single gene. Nutritionally, they’re pretty much neck and neck—both low in calories, contain vitamin C, potassium, fiber, antioxidants, and a sweet way to stay hydrated thanks to their high water content.

How are they similar?

They are stone fruits because they contain a large, hard pit. Both have freestone, clingstone, or semi-freestone pits, plus yellow or white flesh.

Freestone fruits contain pits that are easy to remove, while the pits of clingstone fruits are hard to separate from the flesh. Semi-freestone peaches or nectarines are a hybrid of the first two.

White peaches and white nectarines are sweeter than their yellow counterparts due to their lower acidity. Their sweetness increases with ripeness.

When I first bring them home, they’re usually hard as rocks. I let my peaches and nectarines sit out at room temperature until they are just slightly soft to the touch. Then I put them in the fridge to prevent spoilage.

Ways to enjoy them

They’re the perfect snack just as they are—raw, juicy, delicious.

Peaches tend to be a bit juicier and softer, perfect for cobblers, pies, jams, salsas, or fresh slices over yogurt. Nectarines often have a firmer bite and a slightly tangier flavor, making them great for grilling or slicing into salads.

More Ideas 

  • Add sliced nectarines to a spinach and goat cheese salad. 
  • Make a peach salsa with red onion, jalapeño, lime, and cilantro.
  • Grill nectarines and top with a dollop of Greek yogurt and honey for dessert.
  • Toss into your smoothie.
  • Add to your oatmeal or yogurt.

Whichever you prefer, now is the time to enjoy these sweet, sun-ripened gems while they’re at their peak.

And let that juice roll down your chin.

Much summer love,
Health Coach Carol

An apple is an excellent thing—until you have tried a peach. —George du Maurier

The Dog Days of Summer

July 9, 2025
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Food, Fun, Health

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 tends to be the hottest, muggiest, most sweltering stretch of the season. There are sometimes periods of drought and severe thunderstorms.

Why “Dog Days” and not cat or lion or some other animal? The timing aligns with the period when the star Sirius (the “Dog Star”) rises and sets with the sun. This naming began with the ancient Greeks and Romans.

(Next time you’re on a game show and this question pops up for the big bucks, you can thank me.)

Ways to Celebrate the Dog Days (instead of grumbling about them) 

🌞 Cool Down, Old-School Style:
Enjoy frozen treats like homemade popsicles, fruit sorbets, or even classic ice cream sandwiches. Check out my previous blog for healthy options. Click blog link here.

🐾 Honor the Dogs of Summer:
Pamper your pooch with a special outing—early morning walks, splash time in a kiddie pool, or a pup-friendly frozen treat.

🌿 Take It Slow:
Embrace the slower pace (even for a brief break in your workday) by lounging with a good book, a wide-brimmed hat, and a refreshing drink (think: cucumber-mint water or herbal iced tea). Go fishing, take a vacation, staycation, or weekend getaway. Stretch out in a hammock and take a nap.

🌅 Catch a Sunrise or Sunset:
Since midday can be sweltering, aim for early mornings or evenings to be outside—perfect times for gentle walks, bike rides, gardening, or stargazing. Go to an evening baseball game.

🎶 Throw a “Dog Days” Gathering:
Host a casual backyard gathering with easy summer fare—grilled veggies, chilled salads, and ice-cold lemonade. 

The Dog Days remind us to slow down, savor summer’s golden glow, and maybe take life just a little less seriously—because even the hottest days eventually give way to cooler ones.

Much love,
Health Coach Carol

“Roll out those lazy, hazy, crazy days of summer/Those days of soda and pretzels and beer/Roll out those lazy, hazy, crazy days of summer/You’ll wish that summer could always be here.” —Words & Music by Charles Tobias & Hans Carste

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

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