food, fruit, Health and wellness, healthy eating, Uncategorized, vitamins

The Dynamic Dozen – 12 of the Best Fruits Around!

Hey Summer Lovers! Well, I’m assuming you love summer! I know I do! One of the best things about summer is the abundance of fruits and vegetables available.

Eating a variety of fruits (and vegetables for that matter) will help to ensure that you get all the vitamins and nutrients your body needs. Here are the top 12 and the vitamins and benefits they provide:

Apples – Apples are packed with vitamin C and quercetin, a powerful antioxidant that helps bolster your immune system function and brain health.

Avocados – Yes, they are a fruit! They offer vitamins E,C, and K, folate, iron, potassium, magnesium, lutein, and beta carotene. That’s a lot of vitamins packed into one package! Yes, they have fat, but it’s a healthy fat.

Blueberries – Blueberries contain vitamins C and K and loads of powerful antioxidants. Eating just one cup of blueberries a week will help crush cancer-causing free radicals and supports cardiovascular and mental health.

Cherries – Adding cherries to your diet can help reduce cholesterol and manage unhealthy inflammation. Cherries also contain loads of vitamin C and potassium.

Grapes – Not long ago, resveratrol pills were all the rage! Grapes are rich in resveratrol as well as manganese, potassium, and vitamins C,A,K, and B-complex.

Kiwi – Most people think of fish when they think of omega-3 fatty acids, but you can get a boost of those omega 3s by eating kiwi fruit! Kiwi is also rich in vitamins C,A,E, and K, iron, magnesium, and manganese.

Lemons – I happen to be a huge fan of lemons (and limes) and frequently start my morning with a cup of warm water with lemon. Lemons contain vitamins C and B-complex, potassium, iron, calcium, and magnesium.

Papayas – Low in calories and high in vitamins, papaya contain some of the highest vitamin C content around. Most people think oranges or lemons, but papaya actually has much more. Papaya is also rich in vitamin A, B-complex, and potassium.

Pomegranates – Pomegranates are high in antioxidants and also contain heart-healthy compounds, as well as manganese for weight and cholesterol control.

Raspberries – Loaded with vitamin C, manganese, and fiber, raspberries have lots of anti-inflammatory benefits. Raspberries have also been known to help regulate blood sugar.

Strawberries – Strawberries are bursting with vitamin C ! Eating just two cups of strawberries per week can support mental sharpness as well as cardiovascular and blood pressure health.

Watermelons – I could eat my body weight in watermelon during the warm summer months! Not only is it loaded with vitamins A,C,B-1,B-6, lutein and beta-carotene, watermelons are great thirst-quenchers and can help stave off dehydration.

Are you incorporating these amazing fruits in your diet? If not, here are some ways to sneak in more of these vitamin powerhouses:

  • Add some strawberries and blueberries to nonfat Greek yogurt and low-fat granola for a tasty parfait
  • Whip up a salad with watermelon and feta cheese and serve over a crunchy green like romaine lettuce or a tangy green like arugula
  • Make a quick dessert by spreading graham crackers with a smear of Greek yogurt or cream cheese and a smear of smashed raspberries. Top with crushed pistachio nuts for a fancy dessert or accompaniment to a cheese tray
  • Save the calories, skip the cheesecake and fill hallowed out strawberries with your favorite cheesecake filling. Cut the bottoms off strawberries so they sit upright on a serving platter or plate.
  • Never underestimate the tasty treat that is avocado toast. Just mash some avocado and spread it on whole wheat, spelt, or other hearty bread. The toppings are absolutely endless!

There you have it. Now, get out there and make a run to your nearest produce place and stock up.

Are you in need of personal health coaching? Are you looking for a partner that can help you reach your health, fitness, and lifestyle goals? Visit me at http://www.thecaringcoachingcenter.com to find out what personalized health coaching can do for you!

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 www.amazon.com.

 

Standard
Health and wellness, healthy living, holidays, Uncategorized

Happy Healthy Holidays!

This is the time of year when I just give up! I will admit that I’ve stopped exercising regularly, have let my diet slip, and, haven’t been diligently keeping track of my budget in the midst of holiday shopping.

But I don’t want to totally derail all the good work I’ve done this year, so I’m trying to “stay on track.”

If you’re also trying to stay on track (but aren’t trying that hard, like me) here are a few quick tips to help you have a healthy and happy holiday. I hope they are useful for you!

1. If you aren’t working out as much or as hard as you were prior to the holidays, aim to get in a brisk walk at least three times a week.

2. Participate in exercise that doesn’t feel like exercise. Play with the dog in the snow, build a snowman with the kids, go ice skating, or, walk the neighborhood looking at Christmas lights.

3. Sample holiday treats, but don’t go overboard. Focus on foods that you can’t get all year round. You can have biscuits from a can anytime, but maybe you only get Aunt Rita’s famous cheesecake once a year. Eat the cheesecake and skip the biscuits!

4. When hosting, or when invited to, a potluck-type event, bring something healthy. Trust me, there will be enough fattening foods available.

5. Spend time with friends and family but don’t overbook! For every party, outing, event, etc. that you say yes to, say yes to one or two days just for yourself. This is the time to enjoy with family and friends, not for experiencing burnout!

6. Keep healthy snacks with you for those marathon shopping trips. Apples, bananas, pears, and orange slices travel nicely. My trick? Pack a Ziploc bag with a napkin in it, that way, you can wipe up after you snack and then use the bag to discard the peel or rind of the fruit. Or pack other durable snacks like pretzels, trail mix, or granola bars.

7. Keep alcohol consumption in check. For every alcoholic beverage you consume, drink a glass of water to keep hydrated and to keep from overdoing it.

8. Give yourself one healthy gift this year. Go get a massage, a pedicure, manicure, or a haircut. Take a hot yoga class, or buy yourself a gym membership. Money tight? Try a free fitness class at a local gym or treat yourself to an at-home spa night.

I want to take a moment to wish all of you a happy and healthy holiday season. I’m grateful for the support that I’ve received from all of you over the past year, and look forward to writing for you in the New Year!

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

Karen

Now is the time! Get your free health consultation TODAY! It’s the perfect way to kick off the New Year! Email me at: karen@thecaringcoachingcenter.com or visit my website, www.thecaringcoachingcenter.com for more info.

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.

Standard
aromatherapy, Health and wellness, recipes, Skin Care, Uncategorized

Holiday Home Spa Night

Tis the season for being stressed; for many people I know, that is. Just recently, I was coaching one of my clients and she just sounded stressed over the phone. I could tell that she really needed a day off to herself, but trying to find a whole day was, in itself, stressful.

If you are feeling overwhelmed and stressed, take a deep breath, roll your shoulders back, and relax…I’ve got you covered.

Maybe you don’t need a whole day to relax. Maybe you just need an hour for a relaxing spa bath? Can’t get an hour? Even just a half hour will help you feel more relaxed.

Are you ready?

First things first, clean your bathroom! You can’t relax in a cluttered, dirty space. Tidy up and give the bathtub a good scrub.

Next, whip up a homemade bath soak. Since it’s the season of everything peppermint, here is my favorite recipe for peppermint bath soak:

1 cup of powdered milk
½ cup of cornstarch
½ teaspoon of peppermint oil

Blend all ingredients above and mix with 2 cups of warm water before dumping into the tub.

Not a peppermint fan? That’s okay; how about almond and honey?

1 cup of powdered milk
¼ cup of honey
1 tablespoon of almond oil

Blend all ingredients and mix with 2 cups of warm water before dumping into the tub.

Okay, it’s the holidays, so I’m feeling generous. Here’s one more. How about lavender to help you sleep?

1 cup of powdered milk
¼ cup of dried lavender

This recipe is best mixed and put into a cheesecloth (you can get them at most cooking stores). Tie a string around the cheesecloth and let it hang under the running water while you fill up the tub. Think of it as a giant tea bag! Don’t have dried lavender? Use the peppermint recipe above and substitute the peppermint oil for ½ teaspoon of lavender oil.

Once the bathroom is all spic and span and you have a bath soak that you like, grab some fluffy towels, light some candles, put on some relaxing music, and head into the tub for a soak.

While you are soaking, indulge in a cup of warm herbal tea. Skip the alcohol. It won’t really relax you and if your bath is particularly warm, the alcohol might not be a good idea.

Once you get out of the tub, before you dry off, slather your body in a rich, thick body butter before drying off and jumping into some comfy PJs or sweats.

After you’re dressed, head to the kitchen and grab yourself a glass of cool water with some orange, lemon and mint in it. Rehydrate your body and relax with a good book or magazine.

As the holiday season gets closer, be sure to take time to get rest, eat well, and sneak in some exercise. It’s when you’re busiest and don’t have time for these things that you need them the most!

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

Karen

Are you ready for a fantastic 2016? Of course you are! Kick off the New Year with a FREE, personalized health consultation to help you reach your health, fitness, and lifestyle goals. Consultations can be done in person, over the phone, by SKYPE, or by FaceTime, and while they are FREE, they do book up fast, so don’t delay, schedule yours NOW. Really…RIGHT NOW before you get busy…I’ll wait.

Just email me at karen@thecaringcoachingcenter.com or call me at 267-258-7338, to get going.

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.

Standard
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.

Standard