1-219-765-8600

carol@inkwellcoaching.com

Crown Point, IN

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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&

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Food, Health
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

Frittata in a Mug

April 19, 2019
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Breakfast, Recipes

Serves 1

  • ½ cup packed fresh baby spinach leaves
  • 2 Tablespoons water
  • 2 large eggs
  • 2 Tablespoons cottage cheese
  • ¼ cup grated cheese
  • 4 grape or cherry tomatoes, halved
  • pinch of sea salt
  • black pepper to taste

Combine the spinach and water in a microwave-safe mug or ramekin. Microwave on full power for 1 minute. Drain off excess water.

Stir in the remaining ingredients with a fork until everything is combined. Microwave on high power for 30 seconds. Stir, then microwave for another 60-90 seconds or until eggs are set to your liking.

Alternatives

Use any vegetables you have on hand that you would typically mix in scrambled eggs or an omelet. Ideas: green onions, mushrooms, ham, sweet peppers, hot peppers, etc. I happened to be out of tomatoes when I made it, which is why you can’t find them in the photo. 🙂

If you avoid dairy, omit the cheeses and add in more vegetables or use a dairy free cheese.

Top with avocado slices or salsa.

Celebrate New Life

April 18, 2019
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Health, Hope, Personal Development, Spiritual

About two decades or so ago, a construction worker appeared at my pharmacy consultation window looking for advice.

He needed help falling asleep, and he was looking for it in the form of a drug. I walked around to the front of the pharmacy, as I often did, in order to have a more private conversation. I escaped momentarily from the ringing phones, drive-thru bells, and as many other distractions as possible.

My focus was on this patient and his specific challenge, and I shifted into health/life coach mode.

The questions that I presented to him:

*What is happening in your life currently that is unsettling?

*How are your relationships?

*Even though you have a physical job, do you get any recreational exercise?

*How much caffeine or alcohol do you consume, and when is that happening in your day?

*What does your bedtime routine look like, and is it consistent?

*Does your life bring you happiness and fulfillment?

Together, we brought to light that the relationship with his girlfriend was making him crazy, which stressed him out, which sent him to the local bar, which led to an increase in alcohol consumption, which led to rotten sleep habits. His life was not fulfilling, nor was it making him happy. He was not living healthy, and he wanted a new life.

He left without buying a sleep-aid, after giving me a big bear hug of thanks.

In that brief conversation, we got real, and he found clarity.

When asked how long I’ve been practicing as a health/life coach, I realize I’ve been at it as long as I’ve been a pharmacist.

Your health is about what you eat, how much you move and so much more. It’s about your life.

The only life you have is NOW. Let’s get real about that.

What’s holding you back from being who you need to be in order to stare down those Twinkies, jelly beans, and various food addictions?

What if you could eliminate some current habits and let go of those medications?

What if…we had a real conversation so you could get really clear about what it would take to enjoy your life today, as opposed to “someday, when…?”

As we approach Easter Sunday and the celebration of new life, I’d love to help you figure out what “new life” looks like for you. Email me and we’ll schedule a call—my Easter gift to you.

Easter blessings,
Carol

“You make a new life by making new choices.”—Sean Stephenson

Good Snacks

April 11, 2019
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Food, Health

As I mentioned last week, I had to put together some serious snacks to get me through a busy weekend. I was highly successful!

Here’s what I packed in my GIGANTIC snack bag to keep my energy high and my taste buds happy.

*Homemade trail mix: In a large baggie, I tossed together homemade fried almonds (sauté raw almonds in coconut oil for about 8 minutes, drain on paper towel and salt as desired), raw walnuts and pecans, dry roasted macadamia nuts, dried blueberries, chocolate chips (or cacao nibs to minimize sugar). This snack goes everywhere, except in extreme heat, due to the chocolate. It contains lots of omega-3 fatty acids, fiber, and nutrients.  

*Hard boiled eggs with smoked sea salt flakes

*Cut apples drizzled with fresh lemon juice

*Dark chocolate bars (85% cocoa)

*Tangerines (Cuties, because they peel easily and are seedless)

*Bananas

*Lots of water

*Greek yogurt, high in protein and low in sugar. I found individual servings of Siggi’s brand in berry and vanilla that were pretty good. I typically buy 5% Fage in a large container for economical reasons, and add fresh fruit and a bit of honey. For convenience sake, I went with individual servings.

*Apricot and almond patties, called Fit Fit Fruit and Nut Bites, made from sun-dried apricot paste and almond pieces. There’s no added sugar, however dried fruit is high in natural sugar. These offer quick energy and satisfy a sweet tooth.  

*The GFB Gluten Free Bites in dark chocolate coconut. These come in individual packages with two bites per package. Each package contains 4 grams of protein. The GFB also satisfy the sweet tooth and offer energy in convenient packages for life on the go.

*Leftover gluten free pancake sandwiches with peanut butter in between. Even cold, these were delicious and made my growly stomach simmer down.

When you have busy days, it helps to have snacks and water with you in case the hungry monster shows up. Being prepared is one of the best ways to keep your healthy eating habits in check.

Being healthy includes many aspects of your life, in addition to what you eat and how much you move. Figuring out the entire picture is what we accomplish together. If some component of your life is out of whack, let’s talk.

To your health,
Carol

 “I always pack a travel snack bag. You don’t want to get stuck without snacks no matter where you go!”– Busy Philipps

Cauliflower, Commitment, and Courage

April 4, 2019
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Blog, Food, Health, Personal Development

As many of you know, I am not a cauliflower fan, even though I’m fond of most other vegetables.

I’ve been challenged by lots of you on various ways to try it, to the point where you’ve taken on a competitive nature. It’s rather entertaining. WHO will be the ONE to convince me that cauliflower is a good thing?

You cauliflower lovers have FINALLY WON me over. I recently tried a cauliflower crust vegetable pizza that was quite tasty. In fact, I secretly fed it to Mr. Non-Compliant (who is also anti-cauliflower) and he had no idea.

I didn’t make it from scratch. Check out the photo to see what brand I tried. I may invest the time and make my own at some point. Or not. 

Pizza with 12 grams of protein and 27 grams of carbohydrates per serving makes me a happy girl. I added a tossed salad of assorted greens, grape tomatoes, avocado, shredded carrots, hard boiled egg, and dressed it with olive oil, fresh lime juice, salt and pepper. It was the perfect Lenten Friday dinner.

Which leads me right into the next topic: commitment, courage, and our struggle with both.

There are those instances where we show up fully committed: to ourselves, a project, our work, family, friends; and our courage is unwavering.

And then…we have moments of, “WHAT AM I THINKING?” It’s in those moments of being pretty scared that commitment may (or may not) bring about courage. When it does, we call it a breakthrough—or, getting to the other side.

The cauliflower was a mini-win in that department. I kept giving it a try based on your encouragement, and I finally got to the other side: cauliflower crust pizza. I was committed to keep trying. It really wasn’t too scary.

For the next three days, I’m going off the grid for some heavy-duty coaching. The days will be intense, rollercoaster ride-like, exhausting, and energizing. This will also be the perfect opportunity to try out all the snack ideas I have. (I’ll let you know those that work out best.)  

I’m doing this because my coach did this, and she told me to go. In order to show up powerfully in all areas of my life, I’ve got to unload my personal junk. To be clear, we ALL have personal junk that holds us back from our greatness. I’m going for it. Why wait?

THIS TAKES COURAGE. It’s scary. I’m doing it anyway because I’m committed to serving all of you in the most powerful way possible. I’m committed to living life fully. The next three days will help me get to the other side.

Please keep me in your thoughts and prayers. I’ll think of all of you when I eat my snacks—and make my dinner selections. I promise to choose wisely.

Courageously yours,
Carol

“The quality of a person’s life is in direct proportion to their commitment to excellence, regardless of their chosen field of endeavor.” – Vince Lombardi

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