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Take the Calorie Count Quiz

In an effort to make consumers feel like they are “getting their money’s worth,” food companies and restaurants are making portion sizes larger and larger. And all this super sizing is adding a lot of extra calories to our plates!

While I’m not a calorie counter, I do try to watch my portion sizes. Do you know how many calories are in your favorite foods? Take the quiz below and find out. And don’t worry, I won’t stump you, the answers are below…but no cheating!

1. How many calories are in an average-sized, 6-inch bagel?

150 calories          250 calories          350 calories

2. Even though a serving of pasta is actually only one cup, we tend to eat two or three times that much per serving. How many calories would you expect to find in 2 cups of pasta with sauce and 3 meatballs?

600 calories          800 calories          1,025 calories

3. Chicken Caesar salad is a healthy option; right? I mean, after all, it is salad! How many calories do you think are in a three-cup portion serving of chicken Caesar salad?

520 calories          650 calories          790 calories

4. Portion sizes are growing and growing! 20 years ago a muffin was only 1.5 ounces and had 210 calories. How many calories do you think are in an average-sized muffin today?

320 calories          400 calories          500 calories

5. Fried chicken is a staple in many American households. How many calories do you think are in a medium piece of fried chicken?

150 calories          240 calories          320 calories

Look below for the answers!

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

Karen

 

Answer Key

1. 350 calories

2. 1,025 calories

3. 790 calories

4. 500 calories

5. 320 calories

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Just For Today

Just for today:

1. Be kind whenever possible; and remember, it is always possible.

2. Let go of the petty things!

3. Go the entire day without criticizing anyone or anything (you’ll be amazed at how much your world changes)!

4. Call someone just to tell them that you love them or are thinking of them.

5. Perform one small act of kindness for a stranger.

6. Unplug, disconnect, and learn to appreciate everything that’s around you; the trees, the birds, the grass, the laughter of children, or the feel of the sun on your face.

7. Don’t judge anyone!

8. Make a conscious effort to smile…A LOT!

9. Take a few minutes to sit down and reflect on all the things you are grateful for.

10. Be extra nice to yourself! Kindness towards others starts with kindness towards yourself.

Thanks for reading. I am grateful for all of you and appreciate your support and kindness.

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

Karen  

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Put the Lime in the Coconut

It’s summertime! Who doesn’t instantly think of the islands and palm trees when you get a whiff of coconut!

I am crazy for coconuts; I love it in my beauty products, but mostly…I love it in my kitchen!

DID YOU KNOW? It takes up to a yer for coconuts to mature! But since the trees bloom up to thirteen times a year, there is a continuous harvest all year round!

Here are a few quick coconut recipes for you to make and enjoy!

Pina Colada Smoothie

1/4 cup diced pineapple

1/4 cup pineapple juice

1 1/2 cups coconut milk

Ice

Blend and enjoy

Coconut Rice

2 TBSP coconut oil

1 finely chopped onion

2 cups long-grain rice

1 tsp turmeric

1 tsp salt

2 cups canned coconut milk

2/3 cups vegetable broth

2 whole cloves

1 cinnamon stick

2 bay leaves

Heat the oil in a large pan. Add the onion and cook for 2 minutes Add the rice, turmeric, and salt, and cook for another 2 minutes.

Add the coconut milk and broth. Bring the mixture to a boil. Stir in the cloves, cinnamon, and bay leaves. Turn the heat on low, cover, and let the rice cook for 20 minutes, or until rice is cooked all the way through. Remove the cloves, cinnamon, and bay leaves, serve, and enjoy!

Want more recipes like this? Hop on over to http://www.thecaringcoachingcenter.com and click on my newsletter link!

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

Karen

 

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Five Totally Quick and Easy Ways to Manage Stress

Stress is unfortunately a part of life for many people. There are many things that can cause us stress; from our jobs, to family drama, to financial burdens, to illness and even death. 

There’s no shortage of strategies out there to help you manage stress, but what I want to give you today is just four really quick and easy things you can do RIGHT NOW to keep stress at bay.

Here we go!

1. BREATHE! Taking a few deep breaths will help you release tension and clear your mind.

2. *STRETCH! A few stretches at your desk or in your car will help you relax your muscles and calm down when feeling tense.

3. EXERCISE! Regular exercise will help you unwind and blow off steam. Even just a 10-minute walk will help you relax and feel more at ease.

4. TALK! Talking to others about problems in your life can help you let them go instead of holding on to them. Find a trusted friend, or even a professional if you need, and verbalize the problems that are causing stress in your life.

5. SAY NO! Learn to say no as a way to avoid overbooking yourself and stressing you out with too much to do and not enough time.

*Want a copy of my FREE poster featuring 8 easy stretches to get your through the day? Email me today at karen@thecaringcoachingcenter.com to claim yours today!

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

Karen  

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Butter Lettuce Salad with Egg

Hey yall! How’s your summer going so far? I’ve been loving the longer days eating lighter, healthier foods.

I’m a huge fan of salads in the summertime, but I have to be honest…I get bored with the same old stuff and am always looking for a new twist on the same old lettuce, tomato, and cucumber combination.

If you’re looking for a filling, flavor salad, look no further! I’ve got you covered right here!

Butter Lettuce Salad with Egg

8 ounces sugar snap peas

1 pound green asparagus cut into 1-inch pieces

2 heads of Boston or Bibb lettuce

1 large fried egg

1 bunch snipped fresh chives

Olive oil

Lemon juice

Salt and pepper to taste

Bring pot of water to boil and boil snap peas and asparagus until tender about 2 minutes.

Mix vegetables with lettuce. This is your base. You can cover it and keep it in the fridge.

When ready to eat, top lettuce mix with a fried or hard boiled egg, or even with an omelet and drizzle olive oil and lemon juice on top.

Season with salt and pepper to taste and enjoy!

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

Karen

Want more recipes like this? Sure you do! Just check out my website, http://www.thecaringcoachingcenter.com and click on the newsletter link. You’ll get great recipes and healthy living tips delivered straight to your inbox each month. And don’t worry, no spam, and you can opt out any time!

 

 

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Drink Your Veggies

It’s summer here in Philly! The days are getting longer, and hotter, and this girl does NOT feel like spending time in the kitchen cooking.

Juicing is a great way to get your nutrients without standing over a hot stove. It’s also a great way to get in more servings of veggies, which we all need!

Check out these three amazing juices!

Tomato Basil

2 tomatoes

1 large handful spinach

1 lemon

4 sprigs basil

Kind of like having a bloody Mary without the alcohol!

Cucumber Coconut

1/2 cucumber

1 green apple

1/2 cup honeydew melon

2 mint leaves

8 ounces coconut water

This is a totally refreshing juice that I drink a lot after working out. Cucumbers help rehydrate you and coconut water adds the electrolyte potassium.

Carrot Green Tea

1 large carrot

1 green apple

1 cup baby spinach

1/2 cup strawberries

1 cup cold green tea

1 inch piece fresh ginger

I tried carrot juice once as a kid; I hated it! I love it now though when mixed with other ingredients and the combination of fruits and veggies in this juice keeps it from being too sweet.

 

 

 

 

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