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carol@inkwellcoaching.com

Crown Point, IN

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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

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Food, Health
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

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Food, Health
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

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Food, Health
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

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Health, Hope
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

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Food, Health, Hope
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

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Blog
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

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Blog
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

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Food, Fun, Health
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

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Food, Fun, Health
August 7, 2025

August Anxiety. Sunscreen vs. School Bells

This time of year, I feel a mixture of emotions. On the one hand, summer is in full swing. The flowers are thriving, temperatures still soar, and ther

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Family, Health, Personal Development

The Biggest Nutritional Challenge

September 12, 2019
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Health

When it comes to losing weight and improving nutrition, what is the #1 challenge? Go ahead, take a guess.

If your answer is, “I don’t know what I should eat,” you’d be kicked off the game show. In fact, that challenge doesn’t even make the top 10.

The #1 nutritional challenge is (drumroll please): Emotional and stress eating.

If that was your guess, congratulations! Although, if that WAS your guess, is it because that is YOUR struggle?

You are obviously not alone. Who doesn’t have “stuff?”    

Let’s face it. Most folks know that eating a side of grilled vegetables is preferable over a side of fried onion rings. Even Mr. Non-Compliant!

Trouble happens when you are upset about (work, a relationship, the weather, etc.) and go for the entire carton of ice cream. Yep, I’ve been there…

There are lots of situations that lead us down the road of stress eating.

In most instances, what keeps people from hitting their health and weight goals has to do with behavior patterns that keep recurring. When we don’t deal with the behavior, nothing changes—long term, anyway.

It is necessary to determine what’s pushing those emotional and stress eating buttons, if you truly want to experience success.

To my point, “It’s always about more than the food.”

Today, I challenge you: If you’re stuck, what’s going to move you in the right direction?

The bad news is that there are many facets that go into the weight loss equation: meal planning, sweet tooth, eating out, cravings—to name a few.  

The good news is that it’s possible to solve these in a way that won’t make you—or your family–crazy.

If it’s time for you to get past whatever it is that’s preventing you from moving ahead with your health and life goals, let me know. Together, we’ll explore what’s working and what’s not and uncover obstacles that are keeping you from achieving your most optimal state of health and wellness.

Send me an email and we’ll set up a time for your complimentary coaching session.

NOW is the time to feel the excitement of knowing EXACTLY what to do next to create the health you truly desire.

Blessings and love,
Carol

“Now is the time to fix the next ten years.”—Jim Rohn

Mr. Non-Compliant Ate Gross Greens

September 5, 2019
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Family, Food, Health, Hope

Miracles do happen and life is full of surprises.

If your loved one is not keen on eating as healthy as you’d like, keep the faith. I offer you a story of hope.

The other day, Mr. Non-Compliant (aka my husband), and I, were having dinner. I’d ordered sea bass served on a bed of boiled greens. He ordered rack of lamb.

I carefully removed the skin and bones, and the fish literally melted in my mouth. It was amazing.

After several bites, I tried the greens. They resembled spinach–sort of—and provided a bed for the fish. (See photo)  

One bite sent me into a nasty face and a verbal “BLAGH.” This had to be the most bitter, vile, vegetable I’d ever tasted. I like cauliflower better—and most of you know where THAT vegetable rates.

I applied a liberal amount of lemon juice, salt, and pepper, then gave it one more shot. NO WAY was I going to eat anymore. I continued to enjoy the fish.

Mr. NC then decided to take a bite of the gross greens, expressing his disbelief that they could be that bad. He finished them off, making me a member of the “Clean Plater’s Club.”

As I looked at him in the most horrified way, he smiled back and replied most innocently, “What?”

I shook my head. As we left the restaurant, I wondered when the aliens would return my M&M, donut-loving husband to me.

Still waiting….

 

Mr. NC offers the rest of the story:

So the Health and Wellness Coach didn’t like her veggies. When she told me she was writing about this, I said the story could probably use balance, so here I am, back from the alien convention.

As I’m sure you know, I have a reputation for going off the rails as it relates to Coach Carol’s dietary beliefs. But as she says, “Eat it if it’s amazing.” I just believe that M&M’s and donuts are amazing!

Anyway, vegetables were always boiled when I was a kid—a bit bland. Carol however, broils or sautés them with seasoning so that they’re actually a terrific compliment to the meal. (Be sure to check out her vegetable recipes on her website.)

So I was obviously surprised when she recoiled over the vegetables being too strong – since they were served with a very mild fish that needed something with a punch!  

The one vegetable that I’ve always liked is spinach and this was very similar but stronger, and nicely seasoned too. I don’t understand what the issue was. It was a perfect compliment. But then I wouldn’t be Mr. NC if I didn’t go off the rails.

By the way, if you see me eating something that I shouldn’t, no need to tell me you won’t tell Carol. I need you to be sure to tell her. After all, I have a reputation to maintain!

Much love,
Carol and Mr. NC

“Only eat it if it’s amazing!”—Health Coach Carol

The Other 84% of Health

August 28, 2019
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Food, Health, Personal Development

In last week’s blog, I mentioned water intake, slower eating, and increased movement. Did you pick up on the fact that I never suggested WHAT to eat?

This week, I invite you to look at all the habits you are living into throughout your day. The way you live plays into how, why, where, when, and even what, you eat.

Food and fitness, the physical aspects of health, determine only 16% of your success in achieving your optimal health goals.  

Yes, you read that correctly. On the surface, dropping the pizza and getting off the couch may help you drop some pounds, lower your cholesterol, and give you more energy.

That’s a step in the right direction, if you find contentment with whatever you choose to eat and do instead.

However, if you feel as though you’re living life in food and exercise prison, you will never be able to maintain whatever it is you have achieved, for any sustainable length of time.

Which is why losing the weight and getting healthy is always about more than the food.

In order for you to reach your optimal health goals, we must also consider the other 84% of the total picture:

  • Relational: Do you feel connected to others? Do you feel as though you belong?
  • Existential: Is there meaning and purpose to your life?
  • Mental: Are you alert and focused? Do you continue to learn and challenge yourself?
  • Emotional: Do you feel a variety of emotions and express them appropriately?
  • Environmental: Do all your environments (work, home, social, etc.) support your best health and wellbeing?

All of these areas play into the total picture. This is the reason why diets are typically not effective on their own. There’s always more.

As you review your habits—food and otherwise—look for clues to help you figure out what may be keeping you stuck. And, celebrate those areas you’ve transformed that are helping you move ahead!  

If you feel as though you keep hitting a brick wall, I invite you to email me and we’ll set up a time to figure it out.

By the way, this conversation is complimentary. Together, we will identify the most powerful action you can take immediately to feel balanced and energetic.

To your best life,
Carol

“Happiness is not a matter of intensity but of balance, order, rhythm and harmony.”—Thomas Merton

Back to School, Back to Basics

August 21, 2019
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Health

When we break it down, practicing healthy habits is rather elementary. It can also seem rather complicated.

Since school is back in session, I figured it’s the perfect time to get back to basics. Here’s a simple review of the ABC’s of getting your weight, energy, and health, in check. And don’t get scared, there aren’t as many basics as there are letters of the alphabet.

My first basic for consideration: Are you drinking plenty of water? The usual response I hear is, “probably not.”    

Before you do anything crazy, really get your water intake to a level that works for your body. A good quantity to begin with is your weight divided by two, in ounces. Some days, you may need more.

Signs of dehydration include headache, fatigue, muscle cramps, and foggy thinking, just to name a few.

When you feel hungry, first have a glass of water, since sometimes you are really thirsty—or bored. Start your day by drinking one to two glasses of water, and always take your water when you leave home.

The next basic is to slow down your eating and savor the experience. Being aware of what and when you’re eating may be a wake-up call. (“Gee, did I really just eat the entire bag of chips? Oops.”)

Are you truly hungry? Is what you’re eating delighting your taste buds? Or are you wolfing down whatever is within reach?

Spend about 20 minutes eating your meals. If that seems like an eternity, add a couple minutes at a time until you reach the goal. Enjoy the food and the people you are sharing the meal with. If you typically eat alone, plan some meals during the week with a friend.   

Closing out today’s lesson with the reminder to move. A gym membership is not a requirement to do this. Consider activities that sound fun and are easy to accomplish, and go from there. Begin by doing something once or twice a week. When it works to increase that goal, go for it.

When we do something in life with intention and commitment, it’s a game changer—even if it seems simple.

Have fun playing your game.

Much love,
Carol

P.S. Need some help with your game? If you’re ready to be intentional and committed, let’s talk. Send me an email and we’ll get started.

“Most people fail not because of a lack of desire but because of a lack of commitment.”— Vince Lombardi

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