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Be Crazy for B12

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Vitamin B12 is a water-soluble vitamin that helps with energy production, heart health, and anti-aging.

More than 30% of adults are low in vitamin B12, and as you get older (over 65) vitamin B12 can be harder to absorb. Signs that you are low on B12 include depression, apathy, lack of motivation, muscle weakness, fatigue, mood swings, poor memory, and feeling foggy.

A B12 supplement can help by boosting your energy, memory, and concentration. It can help ease depression, anxiety, and nerve pain; balance immune function, treat anemia, and treat sleep disorders. B12 has also been shown to help ward off Alzheimer’s disease and dementia.

If you prefer to get your B12 from food instead of a supplement, you can get it from eggs, fish, cheese, and meat. If you’re looking for a vegetarian source, try nutritional yeast instead.

If you decide to go the supplement route, aim for 1,000 – 5,000 mcg daily; as always, consult your physician before diving in. 

Eating a variety of whole, natural foods will go a long way in helping you get the nutrients your body needs, but supplements can be, well, a nice supplement to that healthy diet!

Take care of yourself, be nice to yourself, and be well, and until next time, veg in, don’t veg out!

Karen

Haven’t gotten your free health consultation yet? What are you waiting for? Evening, weekend, and phone consultations are available. Email me today at karen@thecaringcoachingcenter.com to get started.

 

 

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I Felt Fat Today

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I went for a run today. I haven’t been out running in a long time, and with a 10-miler coming up in just a few short weeks, I knew I needed to get out there and log some miles. I only made it three miles, pitiful, especially for someone that has completed two full marathons.

As I was out running I became acutely aware of my stomach bouncing up and down, the fat on my thighs, the thickness of my calves. I felt fat. The rest of my run (normally a time when I clear my mind) found me obsessing about my body; the fact that my stomach isn’t flat and my legs are short (I once had an orthopedic surgeon tell me I look like a Hobbit), the fact that my thighs rub when I run (the reason I never wear shorts) and the fact that while I have a good amount of muscle in my arms, I still have “bat wings.”

I ruined a perfectly good run by doing the one thing I tell my clients NOT to do; I was focusing too much on what my body looked like instead of focusing on what my body can do! Your body is an amazing machine. At this very moment your body is performing hundreds of tasks at the same time. While you are reading this, your heart knows to keep beating, your lungs know to keep taking in air, your eyes know when to blink and your throat knows when to swallow. And no matter what we do to our bodies (eat too much, sleep too little, let stress get the best of us) our bodies still continue to do what it needs to do to continue to function properly.

It’s time to shift the focus of taking care of yourself, eating right and exercising, not to look skinny, but to be healthy! To feed and nourish your body well so that it can continue to perform the daily functions you need it to. Eat to nourish and sustain; eat to live!

Take care of yourself, be nice to yourself, and be well. And until next time…veg in, don’t veg out!

Karen

Want amazing tips and recipes for healthy living? Sure you do! Hop on over to http://www.thecaringcoachingcenter.com and sign up for my monthly newsletter!

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Vitamin C

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Vitamin C has long been associated with helping stave off colds and flu; that’s no accident. Vitamin C supports a strong immune system, yet your body cannot make vitamin C on its own; that’s why you have to get it from food and/or supplements.

Colorful foods like papaya, bell peppers, strawberries, broccoli, lemons, oranges, pineapple, Brussel sprouts, kiwi, and kale are all good sources of vitamin C. Even cauliflower, although not as bright a color, is a good source of the vitamin!

Daily dosages vary from person to person but generally, at least 1,000 mg daily and no more than 10,000 mg daily can be used.

Not getting enough vitamin C? If you have low energy and chronic fatigue, frequent colds or infections, or have wounds that are slow to heal, it may be a sign that you need more vitamin C in your diet. Abdominal bloating, gas, and loose stools, could be a sign that you’re taking in too much.

Want to add more vitamin C into your diet? Try making a morning omelet with colorful peppers and broccoli included. Cut peppers into strips and dip them in hummus. Add strawberries to your morning smoothie or boost their antioxidant properties by eating them with a few pieces of good quality dark chocolate; so indulgent!

Thanks for reading today! Until next time, Take care of yourself, Be nice to yourself, and be well!

And until next time…veg in, don’t veg out!

Want more great health tips, recipes, and more? Visit my website, http://www.thecaringcoachingcenter.com, and sign up for my monthly newsletter!

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Leave the Introvert Alone!

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Hello, my name is Karen, and I am an introvert. It took me a long time to acknowledge and then admit that, and then when I finally did, people made fun of me. I got tired of hearing people say, “but you’re so friendly,” “but you’re so nice,” “but you’re so good at public speaking.” None of that has anything to do with being an introvert. 

I have all the classic signs; I love to talk to people I know, but am nervous around strangers; I enjoy activities that I can do by myself; I have trouble working in teams; I like to be creative; I’m highly sensitive; I like others but find myself getting very crabby when I don’t have enough time to myself; and I am petrified…absolutely petrified…of being embarrassed in public!

It’s hard enough to deal with all of these emotions without the added pressure of then having to explain (or worse yet defend) them to others.

For a long time I beat myself up for being “different,” for not being “normal;” but once I was able to put a name to what I was feeling, I felt better. At least I knew that I wasn’t crazy, I just operated from a different place than others do. By the way, if you operate from a different place too, THAT’S OKAY! The world does not need more fake people, more cookie cutter shells; the world needs more people who are brave enough to be who and what they are.

Whether you are an introvert, an extrovert, a jock, a nerd, a people pleaser, or whatever you are, just honor that and be that. Unless you’re an axe murderer…don’t be that!

Take care of yourself, be nice to yourself, and be well! And until next time, veg in, don’t veg out!

Karen

Like the blog? Check out more on http://www.huffingtonpost.com/karen-ann-kennedy.

 

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Deconstructing Cravings

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Sometimes when we are craving certain types of foods, it’s because our body is missing a nutrient that we need. So, next time you are reaching for a Snickers Bar or glass of cola, try swapping out some of these healthier options instead. Hope this helps!

Sweet/Sugar Cravings are sometimes the result of low blood sugar. I suggest adding some sweet root vegetables (think beets) or starchy vegetables like sweet potatoes. Will it taste like a candy bar? No! But you won’t experience that sugar high followed by the sugar crash that occurs from succumbing to sweets.

Salty Food Cravings are likely a mineral deficiency. If you take a lot of medication or supplements you may crave salt. If you have the crunchy/salty combination craving try some raw veggies and hummus or get a healthier chip such as sweet potato chips. The company Food That Tastes Good makes a mean all-natural sweet potato chip that may just stave off that craving in a snap.

I Need a Drink! Alcohol can help a body digest fatty foods. That’s why beer goes so well with pizza, and wine goes so well with cheese. If you are trying to skip the alcohol try Kombucha, a fermented drink that is packed with B-vitamins and probiotics.

I Scream for Ice Cream. When you crave creamy cold foods like ice cream try to make a creamy protein smoothie. Understand though that sometimes when you are craving something cold, you may just need to drink a couple of glasses of cold water. If that doesn’t work, and the protein shake isn’t cutting it, get yourself a little bit of high-quality ice cream, eat it, and enjoy it without distraction; savor every bite!

I’d Mug an Old Lady for a Snickers Bar! If you feel like you are honestly in love with chocolate, you may be right! Those who crave chocolate are likely drawn to theobromine in chocolate, that makes us feel like we are in love. Also, women experiencing PMS may crave chocolate due to a depletion in magnesium. A good organic dark chocolate (which is high in magnesium) will help!

Want more great food tips like these? Sign up for my monthly newsletter! Just visit my website, http://www.thecaringcoachingcenter.com and click on the newsletter link!

 

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Live Better by Thinking Positively

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Thoughts are powerful and can influence your feelings and outlook on life...

…but thoughts alone will not make you rich, happy, successful, or healthy. For example, studies have shown that sitting on the couch thinking about going to the gym burns between zero and zero calories! However, thinking positive thoughts can certainly help you feel better and happier about your life.

Making it a point to look on the bright side is a positive strategy to incorporate into your life. Learning to let go of negative emotions helps you focus on more positive things… no wallowing!

Here are a few quick tips to help you:

– Enjoy a good laugh. Laughter really is good medicine. Try to enjoy a good laugh every day. Watch a funny movie, tell a stupid joke, whatever gets you to laugh out loud!

– Spend some time with friends and family that make you feel good. Misery loves company; don’t be that company to others! Be happy and positive and spend time with others who share that same philosophy; it’s good for your health.

– Spend time volunteering. Helping others gives many people a sense of purpose and it can be a powerful reminder of how lucky you are in your own life.

– Visualize yourself being successful. Again, visualizing without action won’t bring results, but visualization can be a powerful tool in helping you reach your goals. Athletes use this frequently to help them see themselves being successful. I myself have used it in marathon running (visualizing reaching the finish line). But just remember, you’ve got to also put in the work and effort (I visualize crossing the finish line while I am out on a run).

– Don’t take yourself so seriously! It’s okay to laugh at yourself sometimes. When you trip over your own two feet, when you drop a stack of papers in the hall in front of everyone, when you wear two different shoes to work, it’s okay to laugh about it. None of these things will matter in the long run, so stop stressing over them.

Take care of yourself, be nice to yourself, and be well. And until next time…veg in, don’t veg out!

Karen

Like the blog? You can also follow me on The Huffington Post. http://www.huffingtonpost.com/karen-ann-kennedy

Follow me on twitter @caringcoaching, or, check out my website, http://www.thecaringcoachingcenter.com

Thanks for reading!

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