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carol@inkwellcoaching.com

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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

admink
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

admink
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
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

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

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

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