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carol@inkwellcoaching.com

Crown Point, IN

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April 2, 2025

Four Cheers for Angelos and a Birthday Recipe to Reel You In

If you’ve been following my blog for several years, you may recall my weekly posts that were written comparing the size of my friend’s baby in ute

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Family, Food, Fun, Health
March 27, 2025

Springtime Tips for Home and Health

Spring is here, bringing longer days, warmer sunshine, and the perfect opportunity to refresh our spaces and our diets. Just as nature renews itself,

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Food, Health
March 20, 2025

Spring into Spring

The spring (vernal) equinox happens on Thursday, March 20 at 5:01 A.M. EDT, marking the moment when the sun crosses directly over the Earth’s eq

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Food, Health
March 12, 2025

Natural Ways to Tackle Seasonal Allergies

Seasonal allergies occur when your immune system mistakenly identifies harmless substances—like pollen from trees, grasses, or weeds—as dangerous

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Food, Health
March 6, 2025

Why Extra Virgin Olive Oil is the Kitchen MVP

When it comes to cooking oils, not all are created equal. While seed and vegetable oils like soybean, corn, safflower, and canola are common in proces

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Food, Health
February 27, 2025

Are You Stuck in the “I’ll Start Tomorrow” Loop?

Ever told yourself, “That’s it! Tomorrow, I’m eating healthy!” And then tomorrow shows up, and you think, “Eh, maybe next week.” Guess wha

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Food, Health, Personal Development
February 20, 2025

Simplifying Dinner with HelloFresh

I recently stayed with a friend and when I offered to cook dinner, she presented me with a brown paper bag that said “HelloFresh” on the outside.

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Food, Health
February 13, 2025

Celebrating the Birth Month

Yes, it is that time again when I capitalize on the celebration of the birth month. After all, why should all the excitement of a birthday be packed i

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Food, Fun
February 5, 2025

Power Up with Protein

Many people aren’t getting enough protein—especially as they age. While it’s often associated with bodybuilders and gym fanatics, protein is ess

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Food, Health
January 29, 2025

Continuing Your Winter Hydration Journey

Last week, I shared five essential tips to help you stay hydrated during the colder months. This week, we’re diving into five more practical ways to

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Health

Navigating the Holiday Weekend Deliciously

June 30, 2022
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Family, Food, Friendship

Happy almost 4th of July weekend!

The celebrations are about to begin. Parades, barbecues, picnics, watermelon, fireworks, adult beverages, and probably a brownie or 12.

Enjoy your gatherings and do not obsess about the food. The more you tell yourself that you “can’t” have something, the more you want it. 

Here’s a tip: instead of putting food restrictions on yourself, add a few more nutrient-rich foods to your life.

Consider enjoying that special food, in moderation and only if it’s amazing. In addition to that, have some type of salad, grilled chicken or other lean protein, and watermelon or fruit salad.

When you feel satisfied by treating yourself to something that you crave or really enjoy, it’s easier to eat the “good for you foods” as well.

Moderation is good.

Denial is the pits.

Creating a happy, healthy lifestyle in small increments is much easier than going on diet after diet and having a habit of “starting over” every Monday morning.

It’s About More Than the Food

As you gather with family and friends in the days ahead, keep in mind that your social health—your relationships—are important to your overall health.

Those who have strong, positive, relationships and bonds tend to thrive.

Hopefully the people you surround yourself with are supportive of your goals. 

If you need a new strategy, let me know. We’ll figure out a plan together.

Blessings and love,
Health Coach Carol

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

Bananas, Ice Cream, and Goody…Remembering Sophie

June 22, 2022
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Family, Food, Grief, Loss, Love

July 28, 2006, was the day our family adopted Sophie Slager, or put another way, the day she became the little princess of our household.

Part Cocker Spaniel and part mystery dog, she was a little bit of a thing that had been unadopted by another family the day before.

We were told that she was about a year old. Since she chewed a few too many of my shoes, I’m guessing that she was a bit younger.

Like us humankind, she had a few favorite foods that could easily have been consumed in excess, resulting in weight gain, or at least some type of digestive distress. 

Bananas

High in potassium and fiber, no one could eat a banana in the house without her being fully aware.

If she was sleeping in another room, she would wake up and sniff her way to the kitchen and scam the end piece from whoever was eating it.

Even the frozen chunks that I added to my smoothie would get her attention, no matter how quickly I tried to blend them in.

There have been times in recent days that in order not to disturb the sleeping Sophie, we’d forgo peeling open a banana.

The nose always knew.

Ice Cream

We often traveled with Sophie and in each location, we’d make our way to the local ice cream parlor.

I’d go in and decide on my flavor selection while Mr. Non-Compliant looked after her. I’d come out and take over the position. He’d go in and place the order. She knew the routine well.

Sophie would not take her eyes off us as we enjoyed every creamy, delicious bite. We are “ice cream in the cup” people, and she wanted to make sure that she got any leftovers.

She’d lick the cups so clean that they looked unused. I was often accused of not leaving her enough. She and I were cut from the same ice cream loving mold.

We all like our special treats. Moderation in all things.

Goody

Her normal food was a protein-rich blend of kibble with freeze dried raw mixed in.  Of course, it was grain free and contained organic fruits and vegetables. She always picked out the goody first, (the freeze dried raw) then decided if she was going to finish the remaining kibble.

Just like a kid, eating the favorites, then moving the rest of it around in a mess until it finally gets eaten under duress, or put away for another meal.

I think she liked the goody best because it was soft, chewy, and maybe had a better flavor than the other kibble. I don’t care to try it, although it probably fits in with my food criteria.

She’d always cock her head up in a very distinct way as she chewed the goody and look around to see who was watching her eat. She made us laugh. 

Dogs, like people, have distinct personalities and are often characters. They make life interesting and have a way of stealing our hearts.

Sophie certainly stole ours. We miss our little banana, ice cream, goody loving girl.  

Sophie Slager
Circa December 2005 – June 20, 2022

Much love,
Health Coach Carol

“Dogs leave pawprints on our hearts” – Author Unknown

Easy Ideas for Dad’s Day Dinner

June 16, 2022
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Family, Food, Health

Happy Father’s Day weekend to all the dads in my blog audience! In your honor, I’m sharing a few ideas to accompany those steaks on the grill, or salmon, if you prefer.

(That’s a little joke because NEVER would be the day when Mr. Non-Compliant would choose salmon over steak to celebrate his special day, even though he likes salmon.) 

I don’t know about you, but I prefer to sit and relax with the family and not spend much time in the kitchen doing prep work. That being the case, I’m tossing out some very simple ideas that don’t require much effort.

Whether the dad in your life wants steak, chicken, hamburgers, or even salmon, hopefully you’ll find a side dish that will be just the right accompaniment, with minimal kitchen time.

SAUTÉED MUSHROOMS

Clean a pound or so of cremini mushrooms. (All mushrooms absorb water like sponges. Only rinse them if they’re going into a salad or soup. If you’re pan-frying, just rub them down with a damp paper towel or brush them with a pastry brush.) Sauté in olive oil or butter over low-medium heat until slightly brown.

SAUTÉED ONIONS

Since it’s Vidalia season slice up a few and sauté them until they’re brown and delicious.

TOSSED SALAD

Combine several varieties of greens and add any combination of tomatoes, cucumbers, green onions, shredded carrots, zucchini, radishes, etc. Toss with a simple dressing of extra virgin olive oil, fresh lemon juice, salt and pepper, or favorite dressing.

QUINOA SALAD

Here’s a link to a recipe that you could make the day before. Easy peasy. Quinoa Tabbouleh Salad

BAKED POTATOES

While you could make any potato variation, this is the easiest. Scrub potatoes, coat with olive oil and kosher salt, wrap in foil, and bake. You could even put these on the grill so that you don’t have to heat up your kitchen.

FRUIT SALAD

Yes, this takes a bit of effort to make. However, a friend of mine once told me that he enjoyed a fruit salad because someone put a lot of love into cutting up all that fruit. Enough said.   

If you’re looking for something special to make for dad and need some help figuring out how or what to make, I’m here to help. Shoot me an email and we’ll come up with a dish that is just right.

This weekend, Mr. Non-Compliant gets a free pass with his food choices. I’ll try to maintain silence.

Happy weekend!

Sending you love,
Health Coach Carol

 “And so God created dads so that there would forever be bedtime-story-readers and cover-tuckers, shoulder-carriers at parades and star-pointers on clear nights, bike-riding coaches and driving instructors, love-providers and proud protectors. And He saw that it was good.” —Melvina Young

The Clean Fifteen and a 5-Minute Habit

June 9, 2022
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Food, Health

Last week I covered the Dirty Dozen— the Environmental Working Group’s (EWG) 12 recommended fruits and vegetables that should be organic whenever possible, due to the excessive pesticide use.

This week, I’ll give you the list of the Clean Fifteen—those fruits and vegetables that are low in pesticides. 

You may choose to buy organics in this list, however it’s not as critical. When budgeting for groceries, you may want to spend the extra money on those that are listed in the dirty dozen and save money by choosing the conventional produce listed here.

The Clean Fifteen

  1. Avocados
  2. Sweet corn*
  3. Pineapple
  4. Onions
  5. Papaya*
  6. Sweet peas (frozen)
  7. Asparagus
  8. Honeydew melon
  9. Kiwi
  10. Cabbage
  11. Mushrooms
  12. Cantaloupe
  13. Mangoes
  14. Watermelon
  15. Sweet potatoes

* A small amount of sweet corn, papaya and summer squash sold in the United States is produced from genetically modified seeds. Buy organic varieties of these crops if you want to avoid genetically modified produce.

 When I shop, if the organic variety of what I’m looking for is of good quality, I’ll buy it. If it looks sad, or if it’s not available, I’ll buy conventional. I do my best to avoid conventional when buying produce on the Dirty Dozen list.

Buying local produce in stores and from farmers markets is fresher and more nutritious than produce shipped from afar. At farmers markets, you can inquire as to whether the produce is grown organically. Many times, it is.

A Healthy 5-Minute Habit

My most recent 5-minute healthy habit is one that is perfect for summer. I’ve been putting together a fruit salad after dinner as our dessert. 

It’s a sweet treat that is full of nutrients, fiber, and very satisfying.

Any combination of fruit works. Pick up what looks good when you shop and have fun tossing it together in different ways.

Much love,
Health Coach Carol

“Knowledge is knowing that a tomato is a fruit; wisdom is not putting it in a fruit salad.”—Miles Kington

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