recipes

Turmeric Milk

If you’ve been on my blog for any length of time, you may have heard me talk about the benefits of turmeric. I have long been a turmeric fan for its anti-inflammatory properties and its benefits in helping with joint pain.

I have turned many of my friends, coworkers, and even my boss on the benefits of turmeric, and they’ve all had great results.

I’m such a fan, that I take a turmeric supplement every day to help ease the pain that comes with severe arthritis.

For a while now, I’ve seen recipes for turmeric milk and have tried a few different ones. While none of them were unpleasant, I hadn’t found a recipe that I really liked. I abandoned the idea of making it again – until this past Saturday.

We had a rainy, damp, grey day here at the beach. I had my morning coffee, and I wasn’t really in the mood for tea, but I wanted something warm and comforting as I sat on the couch and watched the rain pour down.

I revisited some old turmeric milk recipes, and then, I got in the kitchen and measured, mixed, and poured, experimenting with ingredients and amounts until I came up with a turmeric milk blend that I actually thoroughly enjoyed.

And now, I want to share this recipe with you! As with most recipes you can feel free to change the ingredients; add or subtract something you don’t like; or, substitute one ingredient for another. There are no rules!

If you do end up making this recipe, comment below and let me know what you think.

Want more recipes? Visit my website, www.thecaringcoachingcenter.com and sign up for my monthly newsletter to get lots of other terrific recipe ideas.

Turmeric Milk
¼ teaspoon of ground turmeric
¼ teaspoon of ground cardamom
1/8 teaspoon of black pepper
Pinch of ground ginger
Pinch of ground cinnamon
1/8 teaspoon of vanilla
1 teaspoon of honey

Mix spices together and set aside.
Mix milk, honey, and vanilla and heat on the stove.
Stir in spices and cook for 2 minutes so milk becomes infused with the spices.
Strain and enjoy!

Thanks for reading. Feel free to share this with anyone else who might like it.

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

Karen

Karen Ann Kennedy’s commitment to wellness and service is at the heart of her life and career. As a black belt in Tae Kwon Do, a decorated United States Army veteran, and a longtime Human Resources Director, it is only natural that Karen would launch The Caring Coaching Center, to support others in reaching their health, fitness, and lifestyle goals. As the company’s President, CEO, and “Coach in Chief,” Karen provides individual, group, and corporate health and wellness coaching that is flexible, fun, and free of denial. As Karen likes to say: “Little changes. BIG results!”

Thanks to her studies at The Institute for Integrative Nutrition, the world’s largest nutrition school, Karen is well versed in the importance of nutrition and healthy living. Karen also has extensive experience in compassionately coaching and counseling others through her work in human resources and volunteer management, having worked in this industry for over 20 years.

Karen shares her knowledge and passion for healthy living as a regular contributor to The Huffington Post. Known for her bright smile, boundless energy, and approachability, Karen is an in-demand speaker who has presented training programs for many prestigious organizations and schools in the Philadelphia area, including The National Constitution Center, The Urban League of Philadelphia, Constitution High School, Planned Parenthood of New Jersey, The Penn Museum of Archeology and Anthropology, City Year of Greater Philadelphia, and the Upper Darby School District.

Karen is also a decorated veteran of the United States Army, serving her country for eight years including a tour of duty in Saudi Arabia during Operation Desert Storm.

Born and raised in Philadelphia, and now residing in Ocean City, New Jersey, Karen offers Caring Coaching to clients nationwide. In addition to coaching, she loves cooking, marathon running, and writing her blog, Carrots Don’t Scream When You Boil Them.

Karen is also the author of Your Best Year Yet! 365 Days of Little Changes that Add Up to Big Results! Available on http://www.amazon.com.

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Health and wellness

Health Tips for the 40 and Older Set

Yesterday was my birthday! Yay, I’m getting older! I suppose getting older beats the less-desirable alternative of dying young.

As I’m getting older, I’m learning to appreciate my body and all the wonderful things it does for me; I’m also paying better attention to how I care for my body.

I want you to do the same thing. Whether you’re 17, 21, 35, 44, or 62, I want you to take care of yourself.

But since I am over 40, I want to talk directly to the other folks in the 40 and over club.

Here are some health recommendations to help the 40 and over set take control of their health and well-being.

Check-ups and exam

Schedule a check-up with your doctor every two years until the age of 65, then schedule a check-up annually. When visiting the doctor for a check-up or general wellness exam, have the doctor check your height, weight, BMI, and blood pressure. Be honest with your doctor about your diet, exercise, and whether or not your smoke or use drugs.

Colon Cancer Screening

Ask the doctor about early screening if you have a family history of colorectal cancer or polyps, or if you have a history of inflammatory bowel disease. Your doctor may order a colonoscopy to check your colon health. If you don’t have a sketchy family history, your doctor may start to discuss these screenings around age 50.

Breast Cancer Screening

Regular at-home exams should be happening at least once per month. If you are 40 or over, be sure to schedule an annual mammogram. If you have a history of breast cancer in your family, be sure to let your doctor know so they can determine if more frequent screenings are needed.

While breast cancer is more often found in women, men can also develop breast cancer. Men, if cancer runs in your family, or, if you have experienced any tenderness or soreness or changes in your chest area, be sure to let your doctor know.

Cervical Cancer Screening (Pap test)

After the age of 40, women should have a pap test every three years. If you have certain risk factors, you may need more frequent pap tests. It’s important to tell your doctor about your family history so they can determine the correct frequency of testing for you.

Please note that the three year frequency is only for pap testing; women should continue to be vigilant about scheduling and keeping their annual gynecology appointments!

Prostate Cancer Screening in Men

You may want to discuss screening between the ages of 40 – 45 if you have a family history of prostate cancer, or, if you are an African American male, as prostate cancer is more common in African Americans. If you do not have a family history, the prostate screening discussion usually happens around the time you turn 50.

Whenever you are going for a check-up, you can make the most of your visit with the doctor by discussing the following topics:

• Discuss any known family history, such as cancer risk, diabetes, etc., that may affect your health
• Review any medications you are taking, and don’t forget to include the use of vitamins and herbal supplements
• Discuss with your doctor any changes in mood or behavior, such as depression, anxiety, or lack of interest or energy
• If you are having trouble sleeping, or experiencing stress, talk to your doctor about your symptoms
• Be honest with your doctor about any unhealthy habits such as smoking, excessive drinking, or drug use. Your health care provider can provide you the best care only if they know the truth about your health and habits

I hope this serves as a good guideline for helping you take control of your health, while also helping you make the most of your visits to the doctor.

If you haven’t been to the doctor in quite some time, consider scheduling a wellness visit TODAY. Struggling with your health? Contact me for your FREE health consultation, 267-258-7338, or karen@thecaringcoachingcenter.com.

While your health consultation does not take the place of a visit with your doctor, it can help you uncover valuable information and get you on a path to greater health and wellness.

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

Karen

Karen Ann Kennedy’s commitment to wellness and service is at the heart of her life and career. As a black belt in Tae Kwon Do, a decorated United States Army veteran, and a longtime Human Resources Director, it is only natural that Karen would launch The Caring Coaching Center, to support others in reaching their health, fitness, and lifestyle goals. As the company’s President, CEO, and “Coach in Chief,” Karen provides individual, group, and corporate health and wellness coaching that is flexible, fun, and free of denial. As Karen likes to say: “Little changes. BIG results!”

Thanks to her studies at The Institute for Integrative Nutrition, the world’s largest nutrition school, Karen is well versed in the importance of nutrition and healthy living. Karen also has extensive experience in compassionately coaching and counseling others through her work in human resources and volunteer management, having worked in this industry for over 20 years.

Karen shares her knowledge and passion for healthy living as a regular contributor to The Huffington Post. Known for her bright smile, boundless energy, and approachability, Karen is an in-demand speaker who has presented training programs for many prestigious organizations and schools in the Philadelphia area, including The National Constitution Center, The Urban League of Philadelphia, Constitution High School, Planned Parenthood of New Jersey, The Penn Museum of Archeology and Anthropology, City Year of Greater Philadelphia, and the Upper Darby School District.

Karen is also a decorated veteran of the United States Army, serving her country for eight years including a tour of duty in Saudi Arabia during Operation Desert Storm.

Born and raised in Philadelphia, and now residing in Ocean City, New Jersey, Karen offers Caring Coaching to clients nationwide. In addition to coaching, she loves cooking, marathon running, and writing her blog, Carrots Don’t Scream When You Boil Them.

Karen is also the author of Your Best Year Yet! 365 Days of Little Changes that Add Up to Big Results! Available on http://www.amazon.com.

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Skin Care

Lavender Sugar Scrub

According to the calendar, summer is almost here, although in some parts of the world, folks are already enjoying outdoor, summer activities.

Although you may be enjoying endless days of fun in the sun, there’s a chance that your skin may not be enjoying it quite as much as you are.

Summer sun, ocean water, sunscreen, and chlorine, may be parching your skin, causing it to crave a little more TLC than usual.

After a day of fun in the sun (slathered responsibly with sunscreen, of course) pamper your skin with this quick and easy lavender sugar scrub.

Recipe
1 cup of dark brown sugar
1 cup of turbinado sugar (Sugar in the Raw is a good one)
10 drops of lavender essential oil
¾ of a cup of safflower oil
Mix all ingredients and store in a tightly-sealed glass jar.

To Use
Jump in the shower and give your body a good rinse. Apply sugar mixture to wet skin rubbing it into skin in a soft, circular motion. Be careful with those sensitive bits like your nipples, and don’t use the scrub on your face.

Once you’ve applied the sugar scrub, let it sit for a minute or two, then rinse thoroughly. Be careful exiting the shower; sometimes the oil in the scrub can make things more slippery than usual. After towel-drying, apply a light lotion (stick with the lavender theme to help relax you for a good night’s sleep) and slip into some light airy PJs.

Want something other than a lavender scent? Swap out the lavender oil for a citrus oil like lemon, lime, or grapefruit for a scrub that energizes you in the morning.

Want something a little more subtle? Swap out the lavender for vanilla oil, or use a mix of half vanilla, half lavender for a lovely, light scent.

As always, read your oil labels carefully to be sure you are using them correctly, and stick to really pure, natural oils like Aura Cacia or GoDesana.

Once you’ve mixed your sugar scrub, store it in a cool, dry place. Use it within three weeks to maximize its freshness.

Pampering your skin can be a pleasurable experience, but it can also be serious business, which is why I want to take this time to remind you to please practice sun-safety this summer.

Don’t skimp on the sunscreen, avoid the sun during peak hours, cover your skin with light, breathable fabrics, and don’t forget the hat or visor!

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 and healthy living tips like these? Come on over to www.thecaringcoachingcenter.com and check out what’s on the site. While you’re there, sign up for my monthly newsletter.

Follow me on Twitter @caringcoaching, check me out on Facebook at www.facebook.com/thecaringcoachingcenter, or follow me on The Huffington Post at www.huffingtonpost.com/karen-ann-kennedy

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recipes

Sweet Potato Latkes

Where are all my sweet potato lovers?

I am such a fan of sweet potatoes. They are high in Beta Carotene and vitamins C and E. They also have lots of potassium and iron. Sweet potatoes are fat free and cholesterol free and are loaded with vitamins and antioxidants that can help prevent heart disease and cancer and strengthen your immune system. And let’s be honest – they just taste great!

But if you’re tired of baked sweet potatoes or sweet potato fries, you may want to try a little something different. Well, here you go!

Sweet Potato Latkes
1 pound sweet potatoes
3 large eggs, beaten
2 tablespoons of all-purpose flour
1 teaspoon of cinnamon
1 teaspoon of sugar
½ teaspoon of salt
½ cup of coconut oil

1. Peel sweet potatoes and grate. Drain excess liquid with a clean dishcloth.
2. Place potatoes in a bowl and mix with eggs, flour, cinnamon, sugar, and salt.
3. In a nonstick pan, heat oil over medium heat. Pat potato mix into 3-inch patties. Place patties in the pan and fry on each side until browned. Keep an eye on them and don’t let them burn!
4. Remove from pan and place on paper towels or coffee filters to drain off excess oil.
5. Serve with applesauce or a dollop of sour cream on top, if desired.

This is a nice twist to the traditional potato latke using white potatoes. Give it a try at your next brunch or cook up a batch on a Sunday morning for a healthy and fun alternative to pancakes.

Like this recipe? Want more recipes? Sure you do! Subscribe now to my monthly newsletter. Just visit http://www.thecaringcoachingcenter.com and click on the newsletter link. No junk mail and crappy solicitations to clog up your inbox, I promise!

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

Karen

Karen Ann Kennedy’s commitment to wellness and service is at the heart of her life and career. As a black belt in Tae Kwon Do, a decorated United States Army veteran, and a longtime Human Resources Director, it is only natural that Karen would launch The Caring Coaching Center, to support others in reaching their health, fitness, and lifestyle goals. As the company’s President, CEO, and “Coach in Chief,” Karen provides individual, group, and corporate health and wellness coaching that is flexible, fun, and free of denial. As Karen likes to say: “Little changes. BIG results!”

Thanks to her studies at The Institute for Integrative Nutrition, the world’s largest nutrition school, Karen is well versed in the importance of nutrition and healthy living. Karen also has extensive experience in compassionately coaching and counseling others through her work in human resources and volunteer management, having worked in this industry for over 20 years.

Karen shares her knowledge and passion for healthy living as a regular contributor to The Huffington Post. Known for her bright smile, boundless energy, and approachability, Karen is an in-demand speaker who has presented training programs for many prestigious organizations and schools in the Philadelphia area, including The National Constitution Center, The Urban League of Philadelphia, Constitution High School, Planned Parenthood of New Jersey, The Penn Museum of Archeology and Anthropology, City Year of Greater Philadelphia, and the Upper Darby School District.

Karen is also a decorated veteran of the United States Army, serving her country for eight years including a tour of duty in Saudi Arabia during Operation Desert Storm.

Born and raised in Philadelphia, and now residing in Ocean City, New Jersey, Karen offers Caring Coaching to clients nationwide. In addition to coaching, she loves cooking, marathon running, and writing her blog, Carrots Don’t Scream When You Boil Them.

Karen is also the author of Your Best Year Yet! 365 Days of Little Changes that Add Up to Big Results! Available on http://www.amazon.com.

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