1-219-765-8600

carol@inkwellcoaching.com

Crown Point, IN

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April 23, 2026

That Sneaky Sabotage Problem

If eating well, getting to the gym, and sticking with healthy habits were only about knowing what to do, most of us would have it figured out by now.

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Family, Food, Fun, Health
April 15, 2026

When Food is Healthy Enough

Fresh off my Arbonne conference, I found myself thinking again about how often we make food harder than it needs to be. After 21 years with a health a

admink
Food, Health
April 8, 2026

Healthy Foods That Get Overhyped

Some foods, as I mentioned last week, have a rough reputation. Others get treated like they’re on a pedestal. This week let’s cover some foods tha

admink
Food, Health
April 2, 2026

Six Foods With a Reputation Problem

Some foods have terrible PR. They are not trendy. They are not glamorous. They are not showing up in beautiful little bowls on social media with chia

admink
Food, Fun, Health
March 26, 2026

Post-Workout Protein Without the Panic

For years, fitness culture has pushed the same message: if you do a strength workout, you had better get protein into your body within 30 minutes or y

admink
Food, Health
March 18, 2026

Mind the Gap, But Don’t Live There

I recently read The Gap and the Gain by Dan Sullivan and Dr. Benjamin Hardy, and I think it is one of those books that can help just about anyone in j

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Health
March 4, 2026

Stop the 3PM Snack Spiral

Stop the 3PM Snack Spiral Last week we talked about why the 2 to 4 PM slump hits so many of us: a natural energy dip, lunch patterns that don’t hold

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Food, Health
February 25, 2026

Why You Want a Nap After Lunch

You know the moment. It’s mid-afternoon. You’re doing fine… and then suddenly you’re not. Your energy drops like a phone battery at 12%. Your

admink
Food, Health
February 19, 2026

Evening Snacking, Emotional Snacking, Snack Menu

Week 1 was the “why” behind cravings. Week 2 is the “what now.” Use a simple Snack Menu, set up your environment, and handle evening/comfort s

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Food, Health
February 12, 2026

Snack Strategy for Cravings

Quick note before we dive into cravings: I mentioned resistant starch last week, and several of you wanted more clarity. Here you go. Resistant starch

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Food, Health

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

The All or None Syndrome

August 15, 2019
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Health

Ever experience Pause Button Mentality? Perhaps during the holidays, your birthday, after vacation, when work gets crazy, or kids go back to school?

Human beings tend to have this “all or none” attitude, so we usually end up with none—because, last I checked, life is not perfect.

We have the desire to do our best, so if it isn’t going to be our best, we want to start over, or give up entirely. It feels easier. This is actually the route to self-sabotage.

The Pause-Button Mentality only builds the skill of pausing.  

This is not about building willpower. It’s about building skills. How to get and stay fit under non-ideal real life conditions, which happens to be most of the time.

The game of life keeps going on and there is no pause button, no time-out. There is never going to be a time when things are magically easier.

When you hit the bump in the road of life that makes you want to pause, just say NO. Don’t turn off the food and fitness routine that gives you better energy, helps you avoid getting sick, relieves stress, and produces better sleep. Simply dial it down.

If 10 is you hitting all your workouts and eating pretty well, then go for 8, or 5. Even ONE is a courageous choice here. Dial it back up, as you are able. This helps you avoid mental beatings, which so many of us do extremely well.  

The same process holds true with food. Let’s say you go out with friends and REALLY enjoy an amazing burger, fries, and shake. Next meal, make a choice that includes more vegetables than the pickle or tomato you had on that burger—and omit the fried anything.

The mantra of the Balanced Warrior is “ALWAYS SOMETHING!”

Much love,
Carol

P.S. Plagued by a pause you can’t get past? I’m here to support you. Send me an email and we’ll start dialing it up again.

“Do something today that your future self will thank you for.”—Sean Patrick Flanery

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