1-219-765-8600

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

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 this week—first from The Wall Street Journal, then from Precision Nutrition. The common theme? Exercise and diet aren’t just nice-to-haves when it comes to cancer. They’re powerful players in the fight.

None of this was all that surprising. As a health coach, I’ve long believed that moving more and eating better pave the way to living longer and stronger. But the latest research drives that point home with real numbers that are hard to ignore.

🎯 The Stats That Speak Volumes

Let’s start with the CHALLENGE trial presented at the American Society of Clinical Oncology (ASCO) conference. It followed colorectal cancer patients who had finished treatment. Half joined a structured, coached exercise program; the other half received general health education. After eight years:

  • 37% reduced risk of death in the exercise group
  • 28% fewer cancer recurrences
  • 90% overall survival rate, compared to 83% in the control group 

That’s not just a feel-good story—it’s a wake-up call.

And then there’s the meta-analysis published in Precision Nutrition, which pooled results from 42 studies involving nearly 47,000 adults with cancer—any type, at any stage. It found that those with the highest levels of muscle strength and cardiorespiratory fitness had significantly lower mortality rates, even in advanced stages.

Yes, you read that right: being fit helped people live longer—even with stage 3 or 4 cancer. The more fit you were, the better your odds. That’s a dose-response relationship if I’ve ever seen one.

🥦 But Wait—Food Matters Too

On the nutrition front, a study of colorectal cancer survivors revealed that diets high in inflammatory foods (think processed meats, sugary drinks, and refined carbs) led to poorer outcomes. Meanwhile, those who filled their plates with leafy greens, whole grains, and even coffee or tea fared better.

Melanoma patients undergoing immunotherapy had a 77% response rate when they followed a high-fiber diet—compared to just 29% in those with lower fiber intake.

💪 What This Means—For Everyone

Whether you’re in treatment, in recovery, or simply trying to live preventively, this research underscores something empowering: you’re not powerless.

You may not be able to control your diagnosis, but you can influence your day-to-day habits—and those matter more than we used to think.

🌿 So, What Can You Do?

Here’s the good news: you don’t have to overhaul your entire life. Start small and do what you can:

  • Take daily walks.
  • Add more color to your plate.
  • Focus on fiber and plant-based meals.
  • Strength-train a couple of times per week.
  • Limit ultra-processed foods when possible.

🚶‍♀️ Final Thoughts 

While none of this replaces treatment, it reinforces what many of us in the health space have been saying for years: your daily choices really do matter. Better diet and consistent movement aren’t miracle cures—but they are reliable allies. Whether you’re hoping to prevent disease, support your body during treatment, or thrive after recovery, these simple habits help stack the odds in your favor.

So keep moving, keep nourishing, and remember: every step and every bite counts.

To your health,
Health Coach Carol

 “That (the study results) is on par with the best treatments out there. If this (exercise) were a therapeutic, people would leave the building to go order this drug for their patients on Monday morning.”—Peter Campbell, cancer epidemiologist

“It was just so remarkable, the biological effect of exercise.”—Dr. Christopher Booth, oncologist

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 correspondent who survived a devastating attack in Ukraine. His story is filled with unimaginable pain, loss, and trauma—yet even more so, it’s filled with grit, gratitude, and the unshakeable will to live.

Reading Hall’s account isn’t just a lesson in global conflict or journalism—it’s a masterclass in human resilience.

Most of us won’t experience the kind of battlefield trauma he endured. But in our own way, each of us faces battles. Maybe it’s a diagnosis. A season of grief. Chronic pain. The slow shifts that come with aging. Or simply the exhaustion that can sneak in when you’re always trying to do your best for others while quietly pushing your own needs aside. 

Sometimes, life gives us no logical reason to survive—just something inexplicable. Benjamin Hall captures that beautifully. And it reminds us that there’s often more strength, more courage, in our story than we even know.

That same strength and courage is what I see in clients who decide to walk every morning, even when their joints ache. It’s in the person who starts strength training at 65, not to look younger, but to live better. It’s in every healthy meal cooked at home after a long day when fast food would’ve been easier. That’s the kind of everyday strength that adds up.

Health isn’t just about the number on the scale or the latest diet. It’s about fortifying your mind and spirit so that, when life hits hard—and it will—you’re not just physically prepared, but emotionally grounded.

So today, I invite you to reflect:

  • Where in your life are you showing strength right now?
  • What small decision can you make to reinforce your health—body, mind, or spirit?
  • What’s the quiet force—your “something”—that pulls you forward when life feels heavy?

You don’t need to have all the answers. Sometimes just asking the question opens the door to strength you didn’t know was there.

 

If you feel moved, take a few moments to journal your thoughts—or share a small part of your story with someone you trust. And if you’d like, I’d love to hear from you too. Your strength might be just the encouragement someone else needs today.

You don’t need a battlefield to prove your strength—just the resolve to keep showing up for yourself, one choice at a time. Being resolute isn’t about never falling; it’s about rising again and again. That’s where true health, and true courage, begin.

Much love,
Health Coach Carol

“Nothing about self-discovery is simple or obvious—the journeys we take to truly understand ourselves are long and complex and often wrenching.”—Benjamin Hall

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 dive into the long weekend fun, let’s take a moment to reflect on what this holiday truly represents.

Memorial Day is a time to honor and remember those who gave their lives in service to our country. It’s a solemn and significant reminder of the sacrifices made for our freedoms. As we gather with family and friends, let’s make space to pause, give thanks, and carry a bit of that reverence into how we spend our weekend.

Tips for a Healthy and Enjoyable Memorial Day Weekend 

Long weekends can be full of joy… and full of food, late nights, and forgotten habits. So here are a few tips to help you enjoy the weekend while still feeling your best.

  • Stay Hydrated
    The temps are climbing—well, depending on where you live. At any rate, keep water on hand (infused with lemon, berries, or mint if you want to be festive), especially if you’re enjoying adult beverages or salty foods. A good rule? One glass of water for every alcoholic drink.
  • Balance Your Plate
    It’s easy to go all-in on burgers and chips. Instead, build a better picnic plate—half fruits and veggies, a quarter protein (think grilled chicken, turkey burgers, beans), and a quarter whole grains or a modest portion of pasta or potato salad. And remember my favorite rule when it comes to special treats: only eat it if it’s amazing!
  • Sleep Counts, Even on Holidays
    Holiday weekends can throw off our sleep schedule. If you’re staying up later, aim to limit caffeine mid-afternoon, keep alcohol in check, and carve out a little wind-down time before bed—even if it’s just 10 minutes of quiet.
  • Move Naturally
    Whether it’s a morning walk, a few rounds of cornhole, or tossing a frisbee, movement doesn’t have to be formal. Just keep your body in motion, and your mood will thank you.
  • Keep Food Safe
    If you’re eating outdoors, remember this: Keep cold foods cold, and hot foods hot. Avoid letting perishables sit out for more than 2 hours—or 1 hour if temps are above 90°F. Pack a cooler with plenty of ice or ice packs.

Enjoy the sunshine, the flag-waving parades, the chocolate chip cookies—and the memories. And let’s not forget the brave men and women who made our freedom possible. By incorporating healthy habits into our celebrations, we can pay tribute to their legacy by living our best lives.

White Lies and Wardrobe Rules

Ever heard the old rule about not wearing white before Memorial Day or after Labor Day? 

The rule originated in the late 19th to early 20th century among upper-class Americans. Wealthy families often left the dirty, industrial cities for beach homes or countryside estates. White was practical for the heat and symbolized a break from city life.

It stuck around because fashion magazines and department stores reinforced it. Like many fashion rules, it was based more on tradition and exclusivity than necessity.

These days? Fashion’s more flexible, and that “rule” is as outdated as a 1950s barbecue apron.

Just don’t spill ketchup or mustard on those white shorts.

With gratitude and love,
Health Coach Carol

“Heroism doesn’t always happen in a burst of glory. Sometimes small triumphs and large hearts change the course of history.” — Mary Roach

Simple Cucumber-Tomato Salad with Lemon-Herb Dressing

This is ideal for a summer lunch, picnic, or side dish.

Ingredients:

  • 1 cup cherry or grape tomatoes, halved
  • 1 large cucumber, thinly sliced or diced
  • ¼ small red onion, thinly sliced (optional)
  • 2 tablespoons fresh parsley or dill, chopped
  • 2 tablespoons extra virgin olive oil
  • 1 tablespoon fresh lemon juice
  • Sea salt and black pepper to taste
  • Optional: ¼ cup crumbled feta, goat cheese, or sliced avocado

Instructions:

  1. In a medium bowl, combine the tomatoes, cucumber, red onion, and fresh herbs.
  2. In a small bowl or jar, whisk together the olive oil, lemon juice, salt, and pepper.
  3. Pour the dressing over the veggies and toss gently to combine.
  4. Let sit for 5–10 minutes for flavors to blend. Add feta or avocado if desired and serve immediately.

Why it works:

  • Hydrating from the cucumber
  • Vitamin C from both veggies
  • Lycopene from the tomatoes
  • Better nutrient absorption with the olive oil
  • Zingy herbs and lemon boost flavor without any processed ingredients