1-219-765-8600

carol@inkwellcoaching.com

Crown Point, IN

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July 9, 2025

The Dog Days of Summer

How often I’ve heard this phrase, yet never knew that Dog Days were official. Turns out, the Dog Days of Summer run from July 3 to August 11. This t

July 3, 2025

Can Bananas Ruin Your Berry Smoothie?

This past week I received an email with this question: “I recently read an article about bananas reducing the nutrition of the berries in a smoothie

June 26, 2025

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&

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

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

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

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

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

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

The Power of Citrus

Merry Christmas and Happy Hanukkah! I wish you continued celebrations with your family and friends during this special season.

As we enjoy the rich indulgences of the holidays, winter citrus offers a vibrant way to refresh your body and mood.

Packed with immune-boosting vitamin C, fiber, and a host of antioxidants, fruits like oranges, grapefruits, clementines, lemons, and limes can brighten up your plate—and your outlook. 

A zesty boost for your health, winter citrus fruits are not only delicious but also versatile and nutrient dense.

Their natural sweetness satisfies cravings while providing a refreshing alternative to sugary treats. Plus, the burst of vitamin C supports your immune system—perfect for warding off winter colds.

Their high water content helps keep you hydrated, something we all need after busy holiday celebrations—and post-holiday workouts.

Simple Ways to Enjoy Citrus

  • Snack Smart: Keep a bowl of clementines on the counter for a quick, peel-and-go snack.
  • Elevate Your Meals: Add orange segments to a salad with spinach, avocado, and walnuts, or top roasted Brussels sprouts with a squeeze of lemon for a tangy finish.
  • Citrus-Inspired Drinks: Make a refreshing grapefruit spritzer by mixing fresh grapefruit juice with sparkling water and a sprig of rosemary.

Citrus Honey Vinaigrette

A tangy, lightly sweet dressing perfect for salads or roasted vegetables. 
Ingredients:

  • Juice of 1 orange
  • 1 tbsp lemon juice
  • 1 tsp Dijon mustard
  • 1 tbsp honey or maple syrup
  • 3 tbsp olive oil
  • Salt and pepper to taste

Instructions:

  1. Whisk together the orange juice, lemon juice, mustard, and honey in a bowl.
  2. Slowly drizzle in olive oil while whisking until emulsified.
  3. Season with salt and pepper, and drizzle over your favorite salad.

Embrace the power of citrus to refresh and rejuvenate your body during and after the holidays.

These vibrant fruits remind us that even in the darkness of winter, we can enjoy freshness and energy—one bite at a time.

Much love,
Health Coach Carol

“I love fresh citrus and always keep lemons, limes, and oranges on hand; they come in handy for spritzing up quickly grilled meats, seafoods, and vegetables, especially when followed up by a quick drizzle of extra virgin olive oil.”—Emeril Lagasse

Easy Holiday Baking and Cooking Substitutes

Holiday meals are about bringing people together, but when some guests have food sensitivities or allergies, it can feel like a challenge to make everyone feel included.

The good news is that with a little creativity and planning, you can serve up dishes that are both safe and delicious. Whether it’s gluten-free baking or dairy-free cooking, these simple swaps will help you prepare allergy-friendly holiday fare that everyone can enjoy. 

 Gluten-Free Substitutes

  • Gluten-Free All-Purpose Flour Blends: Convenient 1:1 swap for traditional flour in most recipes. I’ve used King Arthur and Namaste brands and they work great.
  • Almond Flour: Great for cookies and cakes, often in combination with GF flour blends, adds a nutty flavor.
  • Thickening Agents: Instead of flour for gravy, use cornstarch or arrowroot powder.

Dairy-Free Substitutes

  • Almond Milk, Oat Milk, or Coconut Milk: These work well for baking, cooking, and creamy soups.
  • For richness in recipes like mashed potatoes or sauces, use full-fat canned coconut milk or cashew cream.
  • Coconut Oil: Great for baking instead of butter, adds a slight coconut flavor.
  • Extra Virgin Olive Oil: Works well in savory recipes like stuffing or bread.
  • Vegan Butter: Offers a closer taste to dairy butter and is excellent for cookies and pastries.
  • For recipes needing heavy cream, try a blend of coconut cream and plant-based milk.
  • Use nut-based cheeses (cashew or almond-based) to mimic cheese flavors in dishes like casseroles. 

Egg-Free Baking

  • Bob’s Red Mill Egg Replacer
  • Bananas: For every egg required, use 1/4 cup mashed ripe banana. For every two tablespoons of ripe banana, reduce a tablespoon of sugar.
  • Unsweetened Applesauce: Use 1/4 cup to replace an egg in cakes or cookies.
  • Condensed Milk: Replace one egg with 1/4 cup of condensed milk at room temperature. When baking, it’s best to use your ingredients at room temperature unless otherwise specified.

Low-Sugar or Sugar-Free Options

  • Use maple syrup, honey, or coconut sugar as alternatives to white sugar in baked goods. Be aware that the liquid options may affect product texture, are not always a 1:1 swap, and require decreasing other liquids in the recipe. In other words, research is advised.
  • For a sugar-free option, erythritol and monk fruit blend works well.
  • Dates, mashed bananas, or applesauce can add natural sweetness to desserts.
  • Use 10% less sugar in most baked goods without affecting texture and flavor.

Holiday-Specific Dish Substitutions  

  • Stuffing: Use gluten-free bread or cornbread and replace butter with olive oil or vegan butter.
  • Mashed Potatoes: Substitute dairy milk with oat milk and butter with olive oil or vegan butter.
  • Pie Crust: Use a gluten-free flour blend or almond flour for the crust and vegan butter for binding.
  • Gravy: Thicken with cornstarch or arrowroot instead of flour and use plant-based milk or stock for creaminess.

These swaps not only make your holiday dishes more inclusive but also delicious enough for everyone to enjoy, regardless of dietary needs.

If you need help with a substitution, shoot me an email and we’ll figure it out together. 

Wishing you and your loved ones a Merry Christmas and Happy Hanukkah!

Much love,
Health Coach Carol

“It is not how much we do, but how much love we put in the doing. It is not how much we give but how much love we put into giving.”– Mother Teresa 

Doorstep Dining Done Right

‘Tis the season of parties, buffets, Christmas cookies and oodles of joyful gatherings that include delicious, even healthy, food.

At the same time, there are those who are not eating well for a number of reasons.

Whether due to an illness, lack of desire or ability to prepare meals, hectic lifestyle, dietary restrictions, or any other reason, there’s a simple solution.

MEALS ON WHEELS!

Did you know that MEALS ON WHEELS serves clients of ALL ages? 

There is no age or financial requirement. Meals here in Northwest Indiana are $5.99 each, with additional funding available for those who qualify.

One hot meal is delivered Monday through Friday. Frozen meals are also available in packs of 5 or 7.

Three main diet types are offered: Heart Healthy, Sugar-Friendly, and Renal. Puree and Mechanical soft options are also available. There are over 20 other diet modifications available to meet specific nutritional needs.

The culinary team creates delicious, nutritious meals using high-quality ingredients. Seasonal menus feature daily entrée choices that blend comforting classics with modern flavors.

Think about how this can help you or someone you know.

Yes, MEALS ON WHEELS may help your neighbor who is just getting home from the hospital or the senior citizen who is not able to cook.

But it may also benefit your friend who lives alone, works lots of hours and is trying to eat healthier. How about your pregnant neighbor who is dealing with gestational diabetes? Or perhaps a family with crazy schedules who could benefit by having some prepared frozen meals on hand that taste good.

MEALS ON WHEELS is for EVERYONE!

To sign up for meals here in NW Indiana (and even some counties a bit south), call client services at 219-756-3663. To learn more, go to www.mownwi.org.

Should you have a desire to volunteer, MOW would be happy to train you and have you join their team. Let me know if you’re interested and I’ll connect you with the right person.

Final call for The Amazing Cookie Bake!

Cookies, Cookies, Cookies.

Mark your calendar and plan to join the fun on Tuesday, December 17th at 5:00pm central (that’s 6pm eastern) for The Amazing Cookie Bake with Health Coach Carol on Zoom. 

Note: feel free to join our Zoom anytime between 5 and 5:30 to start baking.

Here’s how it works. Decide what cookie you’d like to bake and gather your ingredients prior to that day. Let me know via email that you’d like to join me and the other cookie bakers, and I’ll send you the special Zoom link earlier that day. We connect, meet other “bakers” from all around the country, and start baking. Coaching tips may even come into the conversation. We share laughs and the types of cookies we’re making. At the end of our time together, we get to eat our own cookies and maybe share recipes.

Hope you can join me!

Much love,
Health Coach Carol

“Funny, how one good cookie could calm the mind and even elevate a troubled soul.” — Dean Koontz

Post-Thanksgiving Mini Reset

Thanksgiving may have left you feeling a little too much like the stuffed turkey centerpiece.

If you’re ready to shake off the sluggishness before more holiday celebrating, a mini reset can help you recharge, rebalance, and feel like yourself again in just a few days.

Join me as we do just a little bit more of the following… (even if you don’t do it all, do what you can) …for at least 3 days. You may get into a habit that lasts even longer.

1. Pack Your Plate with Fruits and Veggies

After a Thanksgiving filled with rich dishes, it’s time to focus on the natural goodness of fruits and vegetables. These nutrient powerhouses are packed with fiber to aid digestion and vitamins to boost energy. Start your day with a colorful smoothie or load your lunch and dinner plates with vibrant salads, steamed greens, and roasted veggies.

2. Prioritize Lean Protein

Protein helps repair and rebuild your body while keeping you satisfied. Lean sources like chicken breast, fish, eggs, tofu, or beans can keep you full without weighing you down. Try a veggie-packed stir-fry with grilled chicken or a hearty lentil soup.

3. Hydrate, Hydrate, Hydrate

Water is essential for flushing out toxins, improving blood flow and aiding in digestion. Aim for at least 8 glasses a day and more, depending on your size, activity level, metabolism, climate.

4. Pause the Treats and Alcohol

Taking a short break from sweets and alcohol can help stabilize blood sugar levels and curb cravings. Replace sugary drinks with herbal teas or sparkling water infused with fresh fruit for a festive touch.

5. Move Your Body

A little movement goes a long way in beating that post-Thanksgiving bloat. A brisk walk, strength training class, or even a fun Zumba workout can boost circulation and energize your day.

6. Rest and Rejuvenate

Quality sleep is key to feeling your best. Aim for 7-9 hours of sleep each night to restore your body and mind.

This mini reset is all about giving your body the care it deserves.

Give it a try. Chances are you’ll feel refreshed, re-energized, and ready to enjoy the rest of the holiday season with a renewed sense of balance.

And once you’re back on track, it’s time to do some baking.

Cookies, Cookies, Cookies. Save the Date!

Mark your calendar and plan to join the fun on Tuesday, December 17th at 5:00pm central (that’s 6pm eastern) for The Amazing Cookie Bake with Health Coach Carol on Zoom. 

Note: feel free to join our Zoom anytime between 5 and 5:30 to start baking.

Here’s how it works. Decide what cookie you’d like to bake and gather your ingredients prior to that day. Let me know via email that you’d like to join me and the other cookie bakers, and I’ll send you the special Zoom link earlier that day. We connect, meet other “bakers” from all around the country, and start baking. Coaching tips may even come into the conversation. We share laughs and the types of cookies we’re making. At the end of our time together, we get to eat our own cookies and maybe share recipes.

Hope you can join me!

Much love,
Health Coach Carol

“As we struggle with shopping lists and invitations, compounded by December’s bad weather, it is good to be reminded that there are people in our lives who are worth this aggravation, and people to whom we are worth the same.”–Donald E. Westlake