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carol@inkwellcoaching.com

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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

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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
May 8, 2025

Swapping Out Black Plastic Kitchen Utensils

This week, a client asked me for safe alternatives to replace the black plastic cooking utensils his wife discarded over three weeks ago. Turns out sh

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Health
May 1, 2025

Scoop Up Fun with Banana Ice Cream

Last week I posted a blog on healthier popsicles. This week I feel it’s only fair to give you a delicious recipe for “nice cream.” “Nice cream

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Food, Fun, Health

Tips for Maintaining Hydration in Winter

January 21, 2025
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Health

When temperatures drop, staying hydrated often falls low on our list of priorities. We naturally drink less water because we don’t feel as thirsty in cold weather as we do in the heat of summer.

However, proper hydration in winter is just as important, especially since the combination of dry air from heaters and low humidity outside can cause your body to lose water without you realizing it.

Here are some practical tips to help you stay hydrated when it’s cold.

1.Drink Warm Beverages

A warm drink can be especially comforting in winter, and it counts toward your hydration goals. Herbal teas, lemon water, or low-sodium broths are great options. They not only keep you hydrated but also help you stay warm. Avoid overloading on caffeinated drinks, as caffeine can have a mild diuretic effect, increasing fluid loss.

2.Incorporate Water-Rich Foods

Soups, stews, and broths are fantastic for hydration and can be packed with nutritious ingredients. Other hydrating foods include fruits like oranges, grapefruit, and pears, as well as vegetables like cucumbers, celery, and spinach.

3.Don’t Forget Electrolytes 

Electrolytes help your body retain fluids and maintain proper hydration. Even in winter, you lose electrolytes through sweat, especially if you’re engaging in outdoor activities like skiing or hiking. To maintain balance, include foods rich in potassium, magnesium, and sodium, such as bananas, leafy greens, and lightly salted nuts. If you’re very active, consider an electrolyte-rich drink, but opt for low-sugar versions or make your own. Electrolyte Recipe

4.Track Your Water Intake

It’s easy to underestimate how much (or how little) water you’re drinking, especially when it’s cold. Consider using a water bottle with measurements or a hydration-tracking app to ensure you’re getting enough fluids throughout the day. Aim for the classic recommendation of about 8 cups of water a day but adjust based on your activity level and climate.

5.Use a Humidifier  

Indoor heating systems tend to dry out the air, leading to increased water loss through your skin and respiratory system. Using a humidifier in your home or office can help combat dryness and keep you more comfortable. While this isn’t a direct form of hydration, it reduces your overall fluid needs and helps your body retain moisture. Keeping mucous membranes hydrated helps you fight off those nasty winter colds. 

That wraps up this week’s hydration tips. Stay tuned for part two next week, where I’ll share five more tips to help you stay hydrated and healthy throughout the winter season.

Whether you’re braving the cold outdoors or enjoying the warmth indoors, staying properly hydrated is key to feeling your best.

Much love,
Health Coach Carol

“Don’t forget to drink water and get some sun. You’re basically a houseplant with more complicated emotions.” –Unknown

The Banning of Red No. 3

January 16, 2025
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Food, Health

It’s about time.

Red No. 3, also known as erythrosine, is a synthetic dye used in food and medications to give a bright red or pink color. It is made from petroleum. In the U.S., it has been used in products like candies, baked goods, frostings, and maraschino cherries.

Red No. 3 was banned by the FDA for use in cosmetics and external drugs in 1990, due to studies linking it to cancer in lab animals. Despite this, it has been used in food and oral medications because regulators argued that the exposure levels in these products are significantly lower than in cosmetics. 

Until now.

Food manufacturers will have until January 2027 to remove the dye from their products, while makers of ingested drugs have until January 2028 to do the same. Some food manufacturers have already reformulated products to remove Red 3.

Many other countries, including Japan, Australia, New Zealand and countries in the European Union, have either already banned or restricted the use of Red No. 3 in food. Lawmakers in Tennessee, Arkansas and Indiana have filed proposals to limit certain dyes, particularly from foods offered in public schools.

Several studies have found that food dyes increase hyperactivity in children with and without ADHD, although some children seem to be more sensitive than others. Some artificial dyes, like Yellow No. 5, have been reported to cause allergic reactions in sensitive individuals, including hives and asthma-like symptoms.

This led to the European Union requiring warning labels on foods containing certain dyes, such as Yellow No. 5 and Red No. 40.

Some foods containing Red No. 3 are candy corn, PEZ, Jelly Belly candies, Conversation Heart candies, toaster pastries, strawberry-flavored milk, some gummy vitamins, certain canned fruit varieties, some cough syrups. Check your labels.

Many manufacturers have started offering naturally colored products using ingredients like beet juice, turmeric, spirulina, and paprika, which don’t carry the same health concerns as artificial dyes. 

 UNREAL makes candy and snacks that are lower in sugar and free from artificial ingredients. Options include chocolate covered nuts, chocolate covered pretzels, chocolate coconut bars, peanut butter cups, chocolate covered gems.

I’ve seen this line of snacks at Whole Foods, Meijer, online, so you can probably find some of these items at your favorite store. Since most of us enjoy a treat on occasion, it’s nice to find a brand that tastes good and is a little bit healthier.

Much love,
Health Coach Carol

“Don’t eat anything your great-grandmother wouldn’t recognize as food.” – Michael Pollan

Basic Electrolyte Drink

January 15, 2025
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Everything Else, Recipes

Here is a basic electrolyte drink recipe that you can vary to please your taste buds. No chemicals and no artificial colors.

Ingredients:

• 2 cups unsweetened pulp free coconut water (with no additives)
• 1/3-1/2 cup fresh squeezed lemon juice (or other citrus such as lime, orange, or combination)
• 2 tsp. raw honey
• 1/8 tsp. Pink Himalayan Salt or high-quality sea salt
• Splash (about ¼ cup) of 100% pomegranate juice, OR tart cherry juice, OR pineapple juice (for tropical piña colada flavor), OR other 100% juice of your choice (with no additives)

Combine ingredients in a large jar, place the lid on and shake well. Refrigerate. Makes 2 servings.

Scroll Less, Savor More

January 9, 2025
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Food, Health

In a world where screens are ever-present—from phones to tablets to televisions—it’s no surprise that they have become regular companions at mealtime.

Whether it’s scrolling through social media, catching up on emails, or binge-watching a favorite show, many of us eat while distracted by screens.

Yes, I too, am guilty of this at times. 

Unfortunately, this habit of distracted eating can lead to overeating, poor digestion, binge eating, or emotional eating.

But what if you could improve your eating habits, digestion, and overall health by simply tuning into your food and turning off the screens? That’s where mindful and intuitive eating come into play.

The Problem with Screens at Mealtime

Screens grab our attention. When we focus on what’s happening on a screen rather than what’s on our plate, we disconnect from our body’s natural hunger and fullness cues. This often results in eating past the point of satiety because we’re not paying attention to how our body feels.

Additionally, what we consume on screens may influence how we eat. Watching stressful news, intense dramas, or emotionally charged content can trigger emotional eating—a response to feelings rather than actual hunger. Instead of listening to our bodies, we may seek comfort in food, which can lead to overeating or making less healthy choices.

Mindful and Intuitive Eating: The Solution

Mindful eating is the practice of paying full attention to your eating experience—the taste, texture, smell, and even the appearance of your food. It involves slowing down and truly savoring each bite, which can make meals more enjoyable and satisfying.

Intuitive eating takes it a step further by encouraging you to listen to your body’s internal cues about when to eat and when to stop. This approach helps you recognize the difference between hunger and emotional cravings, guiding you to make better food choices naturally.

Tips for Practicing Mindful Eating

  1. Turn Off Screens During Meals: Create a screen-free zone at the table. This simple step can make a significant difference in your awareness while eating.
  2. Start with a Couple of Deep Breaths. It slows your nervous system and brings your focus to the present moment.
  3. Eat Slowly: Take your time to chew each bite thoroughly. Not only does this improve digestion, but it also gives your brain time to register when you’re full.
  4. Pause and Check In: Throughout your meal, pause and ask yourself how hungry or full you feel. This helps you stay connected to your body’s signals.
  5. Focus on the Senses: Pay attention to the colors, smells, textures, and flavors of your food. Engaging your senses makes eating a more enjoyable experience and helps you feel more satisfied.
  6. Avoid Multitasking: Try to eat without doing anything else. This means no working, no scrolling, and no TV—just you, your meal, and perhaps other people.

Benefits of Mindful and Intuitive Eating

By adopting these habits, you may notice a range of positive changes: better digestion, greater enjoyment of food, portion control, reduced emotional or binge eating. 

How to Get Started

If going completely screen-free during meals sounds daunting, start small. Try setting aside just one screen-free meal a day. Over time, this can become a healthy habit.

Consider creating a simple mealtime ritual to make the experience more enjoyable. Ideas: ambient lighting, a gratitude prayer, outdoor view. Small actions like these can help you slow down and appreciate your meal.

Mindful and intuitive eating don’t require drastic changes to your diet. Instead, they offer a way to enhance your relationship with food by encouraging you to slow down, savor, and listen to your body. By simply turning off the screens and tuning in to your eating experience, you may find that you naturally eat less, enjoy food more, and feel better overall.

Much love,
Health Coach Carol

“Even if you can’t be totally mindful at every meal, if you can say a blessing, silently if necessary, or offer up a prayer for someone, something beyond yourself and your food, the prayer helps to transform eating into something that affects not only our hunger at that moment but the greater world.” — Mary DeTurris Poust 

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