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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

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

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

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

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

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

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

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

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

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

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’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

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

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!

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 that healthy gums are connected to heart, brain, and blood sugar health.

  1. Oral-Systemic Health Connection

The mouth is not an isolated ecosystem. Chronic gum inflammation (periodontitis) caused by plaque and bacteria can allow harmful microbes and inflammatory cytokines to enter the bloodstream, triggering systemic inflammation.

  • Heart Disease: Multiple studies have found a link between gum disease and a higher risk of atherosclerosis (plaque buildup in arteries). Inflammation from gum disease may contribute to the thickening of arterial walls. Also:
    • A study in Clinical Oral Investigations found periodontitis is associated with a 1.14–1.20x increased risk of cardiovascular disease.
    • The American Heart Association has stated that although a direct causal link hasn’t been proven, there is strong associative evidence between periodontal disease and heart conditions.
    • The more frequently people flossed, the lower their risk of stroke. This dose-dependent relationship remained regardless of people’s brushing habits or regularity with the dentist.
    • Compared to people who flossed more frequently, people who flossed less frequently had increased levels of C-reactive protein (CRP), a marker of inflammation—and a key factor in the development of heart disease. 
  1. Diabetes

Poor oral health can worsen blood sugar control, while elevated blood sugar can increase the risk of gum disease—a vicious cycle. Flossing helps reduce inflammation, making glycemic control easier in those with or at risk for type 2 diabetes.

  1. Cognitive Health

Some studies suggest a connection between gum disease and cognitive decline, including Alzheimer’s. Chronic inflammation and bacterial infiltration (e.g., Porphyromonas gingivalis) may play a role in neurodegeneration.

  • A 2019 study published in Science Advances found evidence of gingipains, toxic enzymes from P. gingivalis, in the brains of Alzheimer’s patients.

🦷 Why Flossing Works

Flossing:

  • Disrupts biofilm that toothbrushes can’t reach.
  • Reduces gum inflammation and bleeding.
  • Helps prevent periodontal pockets (spaces where bacteria thrive).
  • Lowers total body bacterial load and inflammatory mediators.

It’s worth noting that consistency matters more than perfect technique—daily flossing, even if imperfect, shows benefits.

The Hidden Issue: What’s In Your Floss?

Here’s some information that I found surprising and only recently discovered: some common flosses (like Oral-B Glide) are made with PTFE (a type of Teflon) and may contain PFAS, also known as “forever chemicals.” These substances don’t break down in the body and have been linked to hormonal disruption, immune suppression, and even cancer.

It’s a bit ironic to floss for your health while unknowingly exposing yourself to something harmful.

When I think about how many decades I’ve been flossing with regular waxed dental floss, it’s a wonder I’m still around to write about it.

Choosing a Safer Floss 

If you feel inclined to make the switch, look for floss that’s:

  • PFAS-free
  • Made from natural fibers like silk or nylon without chemical coatings
  • Coated in plant-based waxes like beeswax or candelilla

Clean Floss Favorites:

365 by Whole Foods Market Mint Waxed Floss
Affordable, PFAS-free, and coated with beeswax and xylitol. A great everyday option.

Cocofloss
Made from coconut fibers, with plant-based wax and essential oils. Grippy and PFAS-free.

Dr. Tung’s Smart Floss
Expands during use for better cleaning. Coated in natural wax and flavor, PFAS-free.

Radius Natural Silk Floss
Biodegradable silk with candelilla wax. Plastic-free, though not vegan.

Eco-Dent GentleFloss
Nylon-based, vegan waxed, and cruelty-free. Strong, effective, and eco-conscious.

A Note on PFAS and Priorities 

PFAS are found in all kinds of household items, from nonstick pans to waterproof jackets. Choosing a PFAS-free floss can help reduce exposure—but let’s keep it real: flossing consistently, even with conventional floss, is far better than not flossing at all. If a cleaner option fits your lifestyle, great. If not, just keep flossing.

Your gums—and your whole body—will thank you.

To Your Health,
Health Coach Carol

“When they mention great little things in life, they usually forget flossing.”—Scott Simon