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carol@inkwellcoaching.com

Crown Point, IN

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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&

admink
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

admink
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
May 15, 2025

Busting a Salad Food Myth and Recipe

You may have seen articles or heard claims that cucumbers and tomatoes don’t belong together on your plate or in your salad. The reasons? Some say t

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Food, Health

🍨 Non-Dairy Banana Pecan Ice Cream

April 29, 2025
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Treats

I purposely stock up on bananas so that I have some ready to toss in my protein smoothies, make banana muffins, or mix up this special treat. When the banana is a bit too ripe for my liking, I peel it, break it in half and put it in my banana baggie that lives in the freezer. This non-dairy treat is delicious without the addition of sweetener; however you may enjoy trying some of the variations. Makes 2 servings, or 1 serving if you’re really craving bananas. 

Ingredients:

  • 2 ripe bananas, sliced and frozen
  • 2–3 tablespoons pecans (plus a few extra for topping)
  • a splash of milk (I use Silk unsweetened coconut milk)
  • Optional: a dash of cinnamon, or a drizzle of maple syrup

Instructions:

  1. Place the frozen banana slices in a blender or food processor.
  2. Blend until creamy, scraping down the sides as needed.
  3. Add the pecans and pulse a few times to incorporate.
  4. Add a splash of your choice of non-dairy milk for easier blending and a hint of cinnamon or maple syrup for extra flavor, if desired.
  5. Scoop, top with extra pecans, and enjoy right away!

Extra Tips:

  • You can make a bigger batch and freeze it for 30–60 minutes if you want it a little firmer like traditional ice cream.
  • Slice bananas thinly before freezing to make blending even quicker.
  • Use a food processor for creamier texture vs. a blender if possible.

🎉 Want to Mix It Up? Here Are Some Fun Variations:

  1. Maple Pecan Banana Ice Cream
  • Add 1–2 teaspoons pure maple syrup while blending for a richer, buttery-sweet flavor.
  • Top with a drizzle of maple syrup and extra chopped pecans before serving.
  1. Chocolate Pecan Banana Ice Cream
  • Add 1 tablespoon unsweetened cocoa powder or a few dark chocolate chips during blending.
  • Or, stir in mini chocolate chips after blending for a chunky texture. 
  1. Cinnamon Toasted Pecan Banana Ice Cream
  • Quickly toast the pecans in a dry skillet for 2–3 minutes before adding.
  • Sprinkle in ½ teaspoon ground cinnamon while blending for a cozy, spiced flavor.
  1. Salted Caramel Banana Ice Cream
  • Add a tiny pinch of sea salt and a drizzle of date syrup or caramel sauce before blending.
  • Top with a few flaky sea salt crystals for a sweet-salty contrast.
  1. Banana Berry Pecan Ice Cream
  • Blend the bananas with a small handful of frozen raspberries, strawberries or blueberries. 
  • Stir in chopped pecans afterward to keep some crunch.
  1. Peanut Butter Banana Pecan Ice Cream
  • Add 1 tablespoon natural peanut butter when blending the bananas.
  • Bonus: peanut butter + pecans = ultra creamy and nutty!
  1. Tropical Banana Ice Cream
  • Blend a few frozen pineapple chunks with the bananas.
  • Stir in pecans at the end for a fun tropical-nutty twist.
  1. Banana Pecan “Chunky Monkey” Style
  • Blend bananas with a few chocolate chunks and walnuts (or pecans) to mimic the popular ice cream flavor.
  • A few mini marshmallows stirred in could make it even more decadent if you want a fun treat version.

Healthy Popsicles That Make Summer Sweeter

April 24, 2025
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Food, Fun, Health

Consider the humble popsicle. A nostalgic symbol of sticky fingers, grass-stained knees, and that sweet relief on a blazing summer day.

But here’s the scoop—popsicles aren’t just for kids anymore. Adults deserve a little frozen fun too. And thanks to some savvy brands and simple ingredients, there are healthier options that ditch the artificial colors, added sugars, and “wait, what is that ingredient?” kind of ingredients.

A client recently asked me if there were healthier popsicles out there—ones that actually taste like fruit because… well, they’re made from real fruit. The good news? Yes, yes, and more yes. Whether you’re looking to refresh a sweaty toddler or reward yourself after a power walk or a gardening session, these freezer pop options are just the thing.

What to Look for in a Healthier Popsicle:        

  • No added sugars – Fruit is sweet enough on its own.
  • No artificial dyes – You don’t need a popsicle that glows brighter than your future.
  • Made with real fruit or 100% fruit juice – Recognizable ingredients are always a win. 
  • No artificial sweeteners – Skip the sneaky stuff like sucralose or aspartame. They may be calorie-free, but they can mess with your taste buds—and your gut.
  • Low calorie (but satisfying) – Especially nice for mindful snackers who want to cool off without a sugar crash.

Better-for-You Brands That Actually Taste Good:

Here are a few popsicle and freezer pop options that pass the “real food” test:

  • GoodPop – Made with organic fruit and no added sugars. Flavors like Strawberry Lemonade or Cherry Limeade feel just right for all ages.
  • DeeBee’s Organics SuperFruit Freezies – These are freezer pops in a tube, made from 100% organic fruit juice and no added sugar. Great for lunchboxes and poolside happy hours.
  • JonnyPops – Creamy or fruity options made with simple ingredients like bananas, strawberries, and real cream (watch for added sugars in some flavors—but they’re generally much cleaner than conventional brands).
  • Outshine Fruit Bars – These are widely available and use fruit and juice as the base. They do contain 12 grams of added sugar but are a better choice than some. Avoid the “no sugar added” variety of these bars as they contain acesulfame potassium (sold under the brands Sunett and Sweet One) and other artificial sweeteners.

While whole fruits are always the gold standard, a popsicle now and then is a fun way to cool off—and these options are a whole lot better than the neon sugar bombs of summers past.

Want to DIY Your Pops? Here’s a Simple Formula:

Blend your favorite fruit (like mango, berries, watermelon, or banana), add a splash of lime or lemon juice, and pour into molds. Freeze and enjoy! Add a little Greek yogurt or coconut milk for a creamier version that feels like dessert.

Because Adults Deserve Popsicles Too 

Let’s face it—adulting is hard. Taxes, laundry, assembling patio furniture… you deserve a popsicle. Whether you’re sitting on the porch swing or hiding from your kids or grandkids behind the fridge door (we see you), a real-fruit freezer pop can be a bright spot in your day.

So go ahead—channel your inner child, grab a popsicle, and make summer just a little cooler.

Much love,
Health Coach Carol

“Popsicles are the frozen memories of childhood summers.” – Unknown

Time to Reflect, Release, Move Forward

April 16, 2025
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Family, Food, Health, Personal Development

Whether you celebrate Easter, Passover, or simply welcome the longer, brighter days of spring, this time of year invites reflection. It’s a season of hope, renewal, and the promise of new beginnings. For some, that message is deeply spiritual. For others, it’s found in the blooming trees, longer walks, and fresh perspective.

For those of you who are doing some sort of Lenten fast, you are almost complete.

Whether you’ve given up sweets, alcohol, toxic people, television, Facebook, meat, or a multitude of other possibilities, you’ve had the fortitude (and faith) to stay the course, or most of it, for 40+ days.

You now know what is possible—what you’re capable of—when you decide. 

Before Sunday, take inventory of how you feel. Has your life become richer in some way because you chose to fast from something that may not be serving you?

Are you more at peace? Do you feel better physically, mentally, spiritually, and/or emotionally?

Periodically, it’s important to “check-in” and look at what is, and isn’t working, in your life. A shift in season can be the nudge we need to check in with ourselves.

This does not need to be involved or take lots of time.

When you are finished with your assessment, decide what makes sense for you moving forward.

It’s always good to simply name (what you did) and notice (how it has changed your life). You may not notice any difference, and that’s okay.

If you have, you may choose to continue the fast you’ve been on, at least to some degree.

For those of you who have been actively doing something different, you may choose to continue your new habit.

🌱 Move Forward: Small Ways to Begin Again

Here are a few “fresh start” ideas in case you feel stuck:

  • Try a new recipe this week (see brunch list below!)
  • Set a 10-minute timer and tackle a task you’ve been putting off.
  • Add one uplifting habit—stretching when you wake up, journaling, calling or writing a friend, drinking more water.

Moving forward doesn’t have to mean reinventing yourself. It can be one small step toward feeling lighter, stronger, or more at peace.

Need help creating a plan to stay the course? Send me an email and we’ll set up a call.

 🥗 Healthy & Delicious Easter Brunch Ideas

Great for gatherings or a solo spring celebration:

  1. Veggie Frittata with Herbs – Eggs, spinach, bell pepper, mushrooms, and fresh dill or chives. 
  2. Spring Green Salad with Citrus – Arugula, snap peas, avocado, radish, and a lemon vinaigrette.
  3. Yogurt Parfaits in Mason Jars – Layer Greek yogurt, fresh berries, and a sprinkle of granola or chopped walnuts.
  4. Smoked Salmon Cucumber Bites – Cucumber slices topped with smoked salmon, a dab of Greek yogurt or dairy-free spread, and fresh dill.
  5. Fruit Platter with Mint & Lime – Melon, berries, pineapple, fresh mint for brightness, and a squeeze of lime.
  6. Sparkling Citrus Water – Water with orange slices, lemon, and mint for a festive, non-alcoholic beverage.
  7. Mini Quinoa Bowls – Quinoa with roasted veggies and a drizzle of tahini-lemon dressing.

However you mark this weekend—through faith, family, food, or simply time in nature—may it be a gentle reminder that renewal is always possible. Whether you’re clearing out a closet or clearing your mind, taking a small step forward can be a powerful act of self-care. Here’s to brighter days, lighter loads, and fresh starts—one breath, one bite, and one moment at a time.

I wish you and your family a Happy and Blessed Easter or Passover. Oh, and careful not to over-indulge on chocolate bunnies.

Much love,
Health Coach Carol

“He died not for men, but for each man. If each man had been the only man made, He would have done no less.” – C. S. Lewis   

How to Stop “Night Worrying”

April 10, 2025
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Health

Ever find yourself lying in bed, staring at the ceiling while your mind races through tomorrow’s to-do list, replaying conversations, or wondering if you forgot to pay a bill? You’re not alone.

The result: Instead of enjoying a deep slumber, we start chewing on our anxieties—but without solving or effectively processing anything.

For many adults, getting quality sleep is more about quieting the mind than counting sheep.

One simple, effective tool? The bedtime brain dump. It’s not fancy, and it doesn’t require a special app. All you need is a pen, a few minutes, and the willingness to let your thoughts spill onto paper. Here’s an example of how it works—and why it can help you sleep more soundly tonight. 

Brain Dump – Just Before Bed

  • Respond to Jim’s email before lunch.
  • The boss wants to talk to me. Will I lose my job?
  • That new neighbor’s dog has a funny bark.
  • What was that quote I liked from the podcast this morning?
  • Should I switch to decaf after lunch?
  • I miss biking—should pull mine out this weekend.
  • I’m trying to cram too much into my days and need to cut back on something.
  • Buy dog food tomorrow and pick up a birthday card for Lisa.

Your brain was designed to think—but it doesn’t have to do it all night long. Even thoughts that seem silly or disconnected can weigh on the mind.  A quick brain dump before bed can be the release valve your mind needs to stop spinning and settle down.

Simple, right?

It can work really well, but the biggest challenge: Getting yourself to actually do it.

Call it a 14-day challenge that takes just five minutes a night. That tiny time investment could save you a whole lot of tossing and turning.

Of course, like anything, maybe it’ll work for you—and maybe it won’t. But there’s only one way to know for sure.

So, grab a notebook, keep it by your nightstand, and give yourself a place to unload your thoughts. (This is also handy if you wake up in the night and think of something you need to remember in the morning.) You might be surprised how much more restful sleep feels when your brain isn’t busy being your overnight assistant. 

✅ Tip: Don’t overthink it. A brain dump isn’t about crafting beautiful sentences—it’s about clearing space. Spelling, grammar, and organization don’t matter here. Just write it out and let it go.

Shoot me an email if you’d like me to send you the Bedtime Brain Dump Worksheet.

**Sweet dreams start with a clear mind.**📝💤

Much love,
Health Coach Carol

“Let gratitude be the pillow upon which you kneel to say your nightly prayer.” –Maya Angelou

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