Why Falling Off the Wagon Was the Best Thing to Happen to Me!


Last February, after a health scare that sent me to the emergency room, I changed my entire life by changing what and how I ate. As the year went on, I kept improving my eating habits, cutting out sugar, gluten, and processed food.

Then last weekend, I went on a road trip and fell off the wagon. It’s incredibly hard to eat healthy at rest stops and eating out at restaurants didn’t prove to be much easier. I found myself back on coffee loaded with sugar, unhealthy carbs for breakfast, I even had dairy, which I hadn’t had in years!

You would have thought that a weekend of eating poorly would have been enough, but sadly, it only opened the floodgates to eating like crap for the rest of the week. What made this so terrible is that I’m a recovering binge eater, and once I started down the road of eating crap, I couldn’t stop! On Thursday night, after a particularly rough day, I ate an entire box of mini frosted donuts, that’s when I realized I had hit rock bottom.

So why was this the best thing to happen to me? Because I felt like crap the entire week and I realized why I stopped eating like this in the first place! I was sick as a dog! I had a headache, my joints ached, I didn’t get one good night’s sleep the entire week. I was irritably, jumpy, and couldn’t concentrate. It was the worst and best week of my life! I was forced to face up to the fact that I’m not perfect, that dealing with an eating disorder requires a lifetime of being vigilant, and that I NEVER want to feel that bad again! This past week reinforced that I am truly on the right path and that my healthy way of eating really is the best thing for me.

Today I hit the reset button. I grocery shopped for all the right foods for my body. I cooked a week’s worth of healthy meals, practiced a little self-care, and allowed myself to rest and recharge. In just one day I already feel a million times better!

If you slip up, and as you can plainly see, we all do, even the Health Coach…just hit the reset button as quickly as possible. Don’t allow yourself to go down the slippery slope of poor eating. And most important, don’t let one bad day (or bad weekend) turn into a week!

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


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Berry Cherry Yogurt Parfait


Summer is coming and for me that means just one thing…Berry season!!!

The great thing about fruit and yogurt parfaits is that you can mix and match them any way you’d like. Feel free to swap out the ingredients to suit your individual taste. There are NO RULES; make them how you like!

If you’re a cherry fan, you’ll likely love this recipe, but you certainly can substitute if you’d like. Have fun trying out different combinations!

Berry Cherry Yogurt Parfait

6 oz. plain Greek yogurt (or non-dairy substitute of your choice)

3 TBS pomegranate, blueberry, or tart cherry juice

1/2 cup fresh or frozen cherries

1/2 cup blueberries, strawberries, or raspberries

2 TBS unsweetened coconut flakes

1/2 cup granola of choice

Combine yogurt and juice and lay in bottom of serving dish. Combine cherries and berries and layer on next. Top with granola and coconut flakes. Enjoy!

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

Want more great recipes like this? Visit my website, http://www.thecaringcoachingcenter.com and check out my recipe page. While you’re there, be sure to also sign up for my monthly newsletter for even MORE great recipes and tips.


Let’s Get Back to Basics


As a Certified Health Coach, I see so many people confused about what to eat, what not to eat, how much to eat, when to eat, where to exercise, how long to exercise and so on and so on.

KEEP CALM!!! Here’s the thing. There are a lot of things that can be debated about health and wellness, but, while we are debating, let’s not lose sight of the easy and important things that you can and should be doing every day to ensure proper health and safety.

Let’s get back to basics:

  • Practice regular physical activity. Forget training for a marathon, get out and walk, 30 minutes a day is ideal
  • Follow good oral hygiene; brush and floss daily and keep up with regular visits to the dentist
  • Don’t smoke!
  • Adopt sensible sun protection/safety practices
  • Wear your seat belt!
  • Keep the number for poison control handy (1-800-222-1222)
  • Properly install, test, and maintain smoke and carbon monoxide detectors
  • Evaluate your home for risk of falls and other injuries
  • Get enough sleep!
  • Don’t forget to breathe

There you have it. Did I miss any? Post a comment and let me know! Want more tips like these? Visit my website, http://www.thecaringcoachingcenter.com and sign up for my monthly newsletter.

Take care of yourself, be nice to yourself, and be well.

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



The Perfect Cup of Tea


Are you making breakfast for mom this mother’s day? If tea will be on the menu, you’ll want to make it an especially good cup of tea. Read below for tips to make that perfect cup for your mom…or for yourself!

1. Fill a kettle with fresh water and heat the water to the desired temperature (see below for the correct temperature for each type of tea).

2. Pour water over your tea bag or loose tea leaves. Steep 2 – 4 minutes (depending on the type of tea and how strong you like it).

3. Take out tea bag or tea leaves and fix tea to your liking. Of course sugar, honey, lemon, and cream are some popular add-ins, but you can get creative as well. Think about swirling a cinnamon stick in tea. Add fresh ginger. Try a squeeze of lime in your green or white tea. Try it! It’s very refreshing!

Not all teas are created equal!

Believe it or not, how hot you heat your water does matter, depending on the variety of tea you are fixing. Same goes for how long you steep your tea. Below is a guideline to ensure your next cup of tea is your BEST cup of tea! Enjoy!

Black Tea – Heat water to 205 degrees, steep for 3 minutes

Green Tea – Heat water to 180 degrees, steep for 2 minutes

Oolong Tea – Heat water to 190 degrees, steep for 2 minutes

Tisane Tea – Heat water to 205 degrees, steep for 3 – 4 minutes

White Tea – Heat water to 180 degrees, steep for 2 minutes

Happy mother’s day to all the mom’s out there (including all the lovely pet moms)!

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


Want more helpful tips like these? Sure you do! Visit my website, http://www.thecaringcoachingcenter.com and sign up for my monthly newsletter. While you’re there, stop by my recipe page too and pick up some fabulous recipes, including my world’s easiest cookie recipe…perfect to go with that perfect cup of tea!


YUM…Carrot Raisin Muffins


Hope you are all having a stellar day! I looked at this picture and drooled all over my keyboard (it wasn’t pretty!) I love me some muffins, but since I’ve gone gluten and sugar-free, I haven’t had any. I realize though that not all my followers are gluten or sugar-free, so I wanted to share with you this really kick-ass recipe for carrot raisin muffins! Hey, I aim to please ALL the people! These muffins are awesome for breakfast or for a treat. You can make them ahead of time, freeze them, and nuke them in the microwave for 30 seconds when you need something quick; so good!


Take care of yourself, be nice to yourself, and be well, and until next time Veg in, Don’t Veg Out!


Carrot Raisin Muffins

1 1/2 cups whole wheat flour

1/4 cup ground flaxseeds

1 1/2 tsp baking powder

1 tsp ground cinnamin

1/4 tsp ground nutmeg

1/4 tsp salt

3/4 cup milk of your choice

1/3 cup pure maple syrup

2 TBSP oil

1/2 cup packed brown sugar

2 eggs, beaten

2 tsp vanilla extract

2 large carrots, peeled and finely grated

1/2 cup raisins

1. Preheat oven to 350 degrees. Coat muffin cups with cooking spray (or use muffin cups) in a large bowl, sift together first seven ingredients (flour through salt). Set aside.

2. In a medium bowl, whisk milk, syrup, oil, brown sugar, eggs, and vanilla until sugar dissolves. Add dry ingredients and mix until just blended. Gently stir in carrots and raisins. Divide among prepared muffin cups. Bake for 20 – 25 minutes or until a toothpick inserted comes out clean. Cool on rack.

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Raspberry Smoothie


This past weekend, I ran a Spring Detox Event. The highlight of the event was making smoothies for the group. It was fun to mix different combinations and give everyone a try. Each participant went home with a “smoothie starter kit” that had maca powder, ground flaxseed, cacao powder, and some recipes to get them started.

While we didn’t make this particular recipe at the seminar, it’s a really good one, and so I wanted to share it with all of you. This is a gluten-free, vegan, protein-packed smoothie that will really get your day started in a healthy way. Enjoy!

Raspberry Smoothie

5 ounces silken tofu

1 cup frozen raspberries (you can use strawberries instead, if you prefer)

1/2 cup fresh orange juice

2 TBSP honey (use brown rice syrup if you want to keep the recipe vegan)

1 TBSP fresh lemon juice

Blend and enjoy!

Take care of yourself, be nice to yourself, and be well!

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

Want to be at the next great event? Don’t miss a thing! Hop on over to http://www.thecaringcoachingcenter.com and check out all the latest information. While you’re there, be sure to sign up for my monthly newsletter so you’ll always be in the know!