aromatherapy, Skin Care

Energizing Citrus Scrub

Where are all my essential oil fans out there? I love essential oils and often use different scents to match my different moods.

Sandalwood and chamomile calm me; and lavender relieves my anxiety and helps me sleep.

But my favorite oils are definitely citrus oils. Grapefruit, lemon, and lime are energizing and make me instantly happy.

When choosing oils, be sure to get pure oils and read the labels carefully. Some of my favorites include, GoDesana http://www.godesana.com/ and Aura Cacia https://www.auracacia.com/

I use my oils to make both beauty and cleaning products. One of my favorite concoctions to whip up are shower scrubs. A good salt or sugar scrub exfoliates the skin and leaves it feeling fresh, soft, and smooth. The recipe below is a salt-based scrub with a scent that just screams summer and sunshine.

The scrub should last six month in a glass jar stored in a cool, dark place. I say “should” because I’ve never had the scrub that long. I love it so much that once I make it, I use it just about every morning!

Exfoliating Citrus Scrub

1 ounce of almond oil
20 drops of grapefruit essential oil
15 drops of tangerine essential oil
3 ounces of coarse sea salt

Combine almond oil and essential oils in glass jar. Shake until ingredients are well combined.

Pour oil mix into a glass bowl and mix in sea salt a little at a time until you have a thick paste.

Let the mixture sit for about an hour and then transfer to a glass jar.

When ready to use, massage the mixture onto wet skin. Avoid sensitive areas such as your face, neck, and breasts.

Be careful in the shower; the almond oil can make the shower slippery.

The aroma of this scrub is so delicious. I use it in the morning to wake me up and energize me for the day.

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

Karen

Have you gotten your free health consultation yet? If you are ready to make positive, healthy changes in your life, I can help! My mission is to be your partner in helping you reach your health, fitness, and lifestyle goals. Email me TODAY at karen@thecaringcoachingcenter.com to set up your FREE consultation.

Want to know more about health coaching? Visit my website, www.thecaringcoachincenter.com

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 www.amazon.com.

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recipes

Three Ingredient Rice Noodles

What if I told you that you could make a healthy and delicious dinner in 15 minutes or less, using only 3 ingredients…and it’s not a salad?

I’m talking about a hot dinner that’s full of flavor, and feeds a crowd.

Think I’m crazy?

Well, I am…but that’s beside the point.

I’m embarrassed to even call this a “recipe,” as it’s really just three packaged ingredients that I combined one night to make dinner.

It was one of those weeks where I hadn’t grocery shopped and I didn’t have a lot on hand. I wanted a hot meal but I didn’t want to spend a lot of time cooking. It was also the middle of summer, and I didn’t want the oven turned on for a long time, so I scanned the pantry and found a package of rice noodles.

I looked around to see what else I had on hand and BAM – I ended up with this concoction.

Three-Ingredient Rice Noodles

I package of rice noodles
2 jars Tikka Masala sauce (I like the Seeds of Change brand)
1 bag of frozen steam-in-bag snow peas or sugar snap peas

Cook the rice noodles according to the package directions.
Cook the peas according to the package directions.
When the noodles have cooked, throw them into a pan and mix them with the sauce and peas. Cook just long enough to heat up the sauce.
Eat and enjoy!

Seriously, that’s it.

I know, I can’t even call this a recipe! I cooked up a big batch of this and loved it, so I’ve made it a staple now. Since I live alone, a batch will last me most of the week, and I honestly don’t even get tired of eating it for 3 – 4 days in a row.

If you prefer your noodles a little less “wet,” you can use just one jar of sauce, but I find that’s a little too dry for me.

Also, Tikka Masala is not vegan, so if you want a vegan dish, check out some of the other sauces in that section.
While Tikka Masala sauce is normally used on meat, it’s also very good and quite satisfying on noodles.

There you have it. Keep these three ingredients on hand for a quick dinner in a pinch.

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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recipes, salad

Summer Spinach Salad

I love salad in the summer when it’s just too hot to cook. I’m always looking for ways to make creative new salads to stave off the boredom that can come from the classic salad of iceberg lettuce, tomatoes, and cucumbers.

Over the weekend, I made this beauty! My local farmer’s market had beautiful fresh spinach and some lovely baby portabella mushrooms. With just a few other ingredients I made this winner!

There’s no real measurements here, just throw the stuff in a bowl according to your taste.

Fresh spinach
Baby portabella mushrooms
Green apple
Goat cheese
Balsamic vinegar
Olive oil
Salt and pepper

Assemble and enjoy!

At the risk of sounding like a broken record, I’ll say it again; EXPERIMENT! You can swap out ingredients and make this salad with whatever ingredients make you happy.

Like asparagus? Throw some in! My sister loves Craisins (I’m not a fan), but I bet they would pair nicely with the bite of the spinach and the creamy texture of the goat cheese. Want to make this a vegan salad? Skip the cheese or find a good vegan substitute.

Not a fan of green apples? Use red. Or, swap the apples for halved grapes.

The possibilities are endless!

Hope you enjoy this lovely salad. If you go ahead and make it for yourself, please tell me in the comments below how you liked it!

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

Karen
Want more recipes like this? Visit my website, http://www.thecaringcoachingcenter.com and check out the recipe page. Want a smoothie that tastes like a chocolate milkshake? The world’s easiest cookie recipe? They’re both there! Check it out!

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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recipes

Orange Cinnamon Lassi Smoothie

Happy July! I hope you all had a wonderful 4th and that your summer is going GREAT!

Now that the weather is getting hot, hot, hot, I find that I don’t want to be in the kitchen cooking anything, but I still want to eat healthy foods.

I don’t want my breakfast meals to turn into unhealthy bagels, muffins, and sugar-laden cereals, so I go back to my summer favorite – the smoothie!

Have you guys had Lassi before? It’s an Indian yogurt-based drink that’s just so refreshing and wonderful. I take the traditional Lassi recipe and add a little protein powder to turn it into a more filling and more substantial breakfast option.

I know I sound like a broken record when I say this, but let me remind you, you can be very creative in the kitchen and swap out ingredients, change the proportions, etc. to almost any recipe and make your own delicious creation.

Enjoy the recipe below and if you make it, drop me a comment and let me know how you liked it!

Orange Cinnamon Lassi Smoothie

1 cup of plain yogurt (Greek will give it a thicker consistency) you can also use non-dairy yogurt to make it vegan, or, if you want to avoid dairy
½ cup of milk of your choice
1 good-sized orange, you can use 2 oranges if they are really small
1 scoop of protein powder of your choice
¼ teaspoon of cinnamon
¼ teaspoon of cardamom (optional)
Honey to taste (I use a little less than a tablespoon)
Ice cubes

Blend and enjoy!

Not a fan of orange? Swap out the orange for peach or mango. Like more cinnamon? Add it in! Not a fan of cardamom? Leave it out!

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

Karen

STILL haven’t gotten your FREE health consultation? Quit procrastinating! Jump over to http://www.thecaringcoachingcenter.com and get going! You won’t regret it!

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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