Karen’s Homemade Salsa

Posted on July 2, 2012 by Karen Morse

Last night, we did a little impromptu summer grilling. We had tortilla chips to snack on, but I realized that I didn’t have any canned salsa in the pantry. I had canned tomatoes and fresh cilantro that I’d picked up at the farmer’s market on Thursday, so I figured I would try and whip some up myself.

I was pleasantly surprised at how tasty it turned out and how quickly I was able to put it together. I thought this was a must share for summer & a perfect quick & easy Meatless Monday recipe.

Ingredients:

1 14-oz can organic diced tomatoes
2 cloves garlic, minced (or 2 tsp minced garlic)
1 cup fresh cilantro, loosely packed
1 tsp red chili flakes
Lime juice (from 1/4 of small – medium lime)
Freshly ground pepper
Kosher salt, to taste

Add all ingredients to a blender or food processor. Puree until desired consistency. Serve with tortilla chips & enjoy!

Looking for another great and easy dip to serve? You might also like:

Easy Guacamole

Want to learn more about Meatless Monday? Click here.

The Ultimate Anti-Aging Fix

Posted on June 28, 2012 by Karen Morse

Why is it that when we talk about aging we tend to focus mainly on our skin? Is it because that is what is visible to us or the only thing we perceive we can control?

When I talk about prevention as the key to healthy aging, I’m not just talking about wearing sunscreen or having the best anti-aging lotions & potions.

In my post, The Science of Prevention, I talked about the basic preventive measures that are important for a healthy lifestyle:

Not smoking
Getting to and maintaining a healthy weight
Being physically active
Consuming a healthy diet
Not drinking excessively

If you are a regular reader of my blog or newsletter, you will have heard me say this before… genetics only accounts for about 50% of the state of your health.
The other 50% depends on your lifestyle and environmental factors.

What are YOU doing to influence the 50% that you can control?

Even if every woman in your family struggles with being overweight or all of your siblings have high cholesterol, it doesn’t mean that YOU have to!

If you take one thing away from this post, let it be this:

Prevention is the key to good health.

Sometimes the only difference in success and failure is getting the help you need. To read more about working 1:1 with me and your very own one-of-a-kind Personalized Wellness Plan, click here.

Pasta with Broccoli Rabe Pesto

Posted on June 25, 2012 by Karen Morse

Here is an easy & tasty vegetarian pasta dish that is guaranteed to win over kids & adults alike. Here’s what you’ll need to prepare 4 servings.

Ingredients

1 bunch broccoli rabe, tough lower stems removed
1/2 cup toasted pine nuts
3/4 cup freshly grated parmesan cheese, plus more for garnish
1/4 cup part-skim ricotta cheese
1/2 pound rigatoni pasta
Sea salt, to taste

Directions

First you’ll want to blanch the broccoli rabe. If you are no familiar with blanching, you’ll want to bring a large pot of salted water to a boil, and set up a bowl of ice water. Cook the broccoli rabe in the boiling water for approximately 1 to 2 minutes. Remove the broccoli rabe and immediately plunge in the ice water. This will stop the broccoli rabe from overcooking.

Drain the broccoli rabe in a colander. Gently squeeze out any excess water & chop. Place the broccoli rabe in a food processor and puree. Add the toasted pine nuts and parmesan and puree until smooth. Add salt to taste. Add in the ricotta cheese & gently pulse until combined. Taste for desired saltiness again, and set aside.

Bring a large pot of salted water to a boil for the pasta. Cook following the al dente directions on package.

While the pasta is cooking, add the pesto mixture to a large skillet (over medium-high heat) with about one cup of the water from the cooking pasta.

When the pasta has finished cooking, drain and combine with the pesto in the large skillet. Stir and cook until the pasta-sauce mixture is heated through (about 1 to 2 minutes). Garnish with a little extra parmesan cheese and serve!

Other vegetarian recipes you may enjoy:

Quinoa with Shiitake Mushrooms

Easy Asparagus Risotto

Cold Asian Vegetable Pasta Salad

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The Asian Superfood Series, Part Two

Posted on June 14, 2012 by Karen Morse

If you read my blog last week, then you know I started a series of posts about Asian superfoods – some with great healing benefits that we might not think about here in the US. If you missed my first post, you can read it here.

This week, I’m going to give you the lowdown on four more Asian superfoods that are loaded with vitamins, antioxidants, and huge disease-healing and prevention powers.

First on the list is seaweed. I know what you are thinking… it doesn’t sound very appetizing. However, not all seaweed is created equal There are edible types of seaweed used in soup stocks, Asian salads, and of course in sushi. You might recognize the names nori, wakame, and kombu from Japanese menus. One of my favorite things to order in a sushi restaurant is a wakame salad. Honestly it didn’t look very edible the first time I tried it, but the flavors were delicious and kept me going back for more. Nori is the type of seaweed that you’ll see wrapped around your sushi. While likely an acquired taste for some, I find it provides a nice salty flavor. A few months ago, I saw a toddler being pushed in a stroller eating what looked to me like dried seaweed. I asked the mom, and that is exactly what it was. I was shocked that a toddler would find that a suitable snack! I easily found this snack on the shelves the next time I went to Trader Joe’s (who knew?!), and now I’m addicted.

Photo courtesy of Club Trader Joe's

It’s kind’ve like eating chips, but not as crunchy & without all of the fat & calories. I definitely recommend giving it a try! As for the benefits, seaweed is rich in iodine (good for the thyroid) and also contains vitamins A & E. It also contains folate, which is necessary for repairing damaged DNA and forming healthy blood cells.

Next on the list is coriander. I became very confused by the difference between coriander and cilantro while I was in Japan, so I had to do some research. As it turns out, they are actually the same herb — however, when the leaves are used it is referred to as cilantro. The seeds of the plant are called coriander. Coriander is rich in beta-carotene and vitamin C — two antioxidants that protect against age-related eye disease such as macular degeneration. It also removes excess heavy metals from the body, such as mercury contained in the fish we are eating, other metals in our drinking water, and those we get from daily exposure to our environment. Coriander is used in making curries, so if you are a curry fan then look no further! I discovered something just this week that is a new favorite! I am a huge fan of dark chocolate infused with spices. I started out eating dark chocolate with cinnamon & chili peppers, and now I try it with any kind of spice. This week, my local market had some new chocolate bars on offer. I picked up this one.

It did NOT disappoint! This is my new favorite after-dinner treat!! Eating a square or two of dark chocolate every day is totally allowed. Dark chocolate also has its share of antioxidants, so as long as you stick to a small portion it is good for you

Next on the list is almonds. You might not think of almonds as an Asian superfood, but they are incorporated into Asian desserts more than I see here in the US. Almonds are rich in vitamin E. They are great for your skin and help lower HDL (bad cholesterol). Almonds are also high in potassium, manganese, and riboflavin. Raw unsalted almonds best, but when I eat them alone as a snack, I prefer them roasted.

Last on the list for today’s post is sesame seeds. Sesame seeds are high in vitamin E like almonds, and keep your skin & heart healthy. Black sesame seeds are high in calcium. These can be found in most Asian food markets, and are really good in marinades or sprinkled on top of plain rice. Tahini is a paste made from sesame seeds makes great dips and salad dressings. Try this delicious recipe from Whole Living magazine that I have tried using tahini as a garnish for fruit salad.

Photo courtesy of Whole Living magazine

Stay tuned for next week, part 3 of 3 in the Asian Superfood series. Don’t forget… if you missed last week, you can check it out here.

Leave me a comment below if you have any recipes or great snack ideas using these superfoods!

Quinoa with Shiitake Mushrooms

Posted on June 11, 2012 by Karen Morse

Happy Monday!

I wanted to share a meatless recipe with you today using one of the Asian superfoods that I’m writing about. Today’s recipe features shiitake mushrooms… one of my favorite Asian superfoods. Shiitakes are very versatile. This recipe is chock full of healthy nutrients, and the quinoa will keep you feeling fuller longer than plain rice or pasta would.

Ingredients

1 cup quinoa, pre-rinsed or rinsed
1-2/3 cups low-sodium vegetable broth
3 tablespoons extra virgin olive oil, divided
1 small yellow onion, finely chopped
2 small carrots, peeled and diced
1 small red bell pepper, diced
6 ounces shiitake mushrooms, stemmed and thinly sliced
2 cloves minced garlic
1/2 teaspoon dried thyme
Salt and freshly ground black pepper, to taste

Instructions

Combine quinoa and vegetable broth in a medium-sized sauce pan. Bring to a boil, then reduce heat to low. Cover & simmer until quinoa is cooked (about 15 minutes).
While the quinoa is cooking, heat 2 tablespoons of the olive oil in a large sauté pan over medium heat. Add the onions and cook, stirring occasionally, until they start to soften (about 3 minutes).
Add the carrots, red bell pepper and thyme. Cook until the vegetables are tender, approximately 6-7 minutes.
Add the rest of the olive oil, shiitakes, and minced garlic. Cook, stirring constantly, until mushrooms are cooked all the way through (about 3 minutes).
Add salt & freshly ground black pepper to taste.
Stir in the cooked quinoa. Serve and enjoy!

Other meatless recipes you might enjoy:

Vegetarian Lean Lasagna

Vegetarian Skinny Cowboy Soup

Butternut Squash with Roasted Garlic Soup

The Asian Superfood Series – Part 1

Posted on June 8, 2012 by Karen Morse

If you have been following me over the last couple of weeks, you will have seen me eating my way across Asia

I have eaten some incredibly delicious foods, many of them containing Asian superfoods with surprising healing properties.

One such superfood is wasabi! I have to admit that I’m not usually a fan of wasabi. However, when in Rome (or Tokyo, as it were…). I’ve enjoyed wasabi in sushi on this trip, as well as in marinades in dressings. You can use a little wasabi in recipes that call for mustard. With it’s richness in cancer-fighting antioxidants, why not give it ia try?

Another great Asian superfood that I order any time I see on ANY menu is the shitake mushroom. Shitakes are rich in vitamin B2, zinc, and selenium — which makes them a great anti-cancer food. They also contain a compound called ergothioneine. Ergothioneine has many benefits, some of which include, conserving levels of other antioxidants (like vitamin C and vitamin E), as well as protecting against damage from UV radiation. Try shitake mushrooms in recipes that call for portabello mushroom. My favorite way to eat them is right off the grill with just a touch of sea salt!

El Scrapeo enjoying shitake mushrooms off a charcoal grillKaren enjoying grilled shitake mushrooms in Tokyo

Karen enjoying grilled shitake mushrooms in Tokyo

I’m off to try new foods now )

Join me next week to learn about more Asian superfoods! If you have any favorites, please share them with me below. Happy healthy eating!

The Benefits of Spending Time Alone

Posted on June 1, 2012 by Karen Morse

If you have been following me on Facebook this week, you will see that I have been exploring the city of Tokyo!

I think back to just a couple of years ago when I couldn’t bear the idea of eating lunch alone in a restaurant. Now, I’m off all day exploring a foreign city on my own! I’m not sure what I was afraid of before… Maybe I thought that people were looking at me or judging me? I’m not sure… but I love the freedom of caring more about what *I* want and what *I* think than a random stranger that I’ll likely never see again.

On Monday, I joined a Nia class with the lovely Black Belt instructor Yuki Maezawa. The biggest challenge was getting from my home base in central Tokyo to Suginami, which involved switching to a local train at Shibuya. Shibuya is by far one of the most crowded busiest places that I have ever seen in my life! It’s like the Times Square of Tokyo. The crossing outside of the station, known as the Scramble Crossing, is known to be the busiest crossing in the WORLD!

Photo courtesy of theguardian

The Nia class was very enjoyable! Everyone was very welcoming and spent the first minutes of class introducing themselves to me. The class was taught in both Japanese and English, but with the familiar moves, it was almost like no words at all were necessary. It was a wonderful start to my week!

On Tuesday, I spent some time exploring an area of Omotesando/Aoyama that I hadn’t seen before. I set off in search of Cafe Madu, which I’d learned of by reading a wonderful blog called The Expat Wife who has written wonderful reviews of area cafes & restaurants that I have found enormously helpful! (Expat Wife… if you are reading this, perhaps we could meet for a tea sometime? The setting and the food were very nice and afterwards I found two other places that I’d been searching for & unable to find before: The Aveda Salon & Aveda Pure Cafe (I peeked inside, but since I had just eaten, I added it to my to-do list…) & Nicolai Bergmann, another cafe where I’d like to have an Afternoon Tea/Cake set, which is adjacent to Nicolai’s incredible flower shop.

Yesterday, I decided to head to Ginza – probably one of the most expensive shopping districts in the world – for lunch at the Gucci Cafe. I’ve passed by this Gucci store several times on previous trips to Tokyo and always wanted to stop here for my afternoon cake set fix When I learned that they served lunch, I was off! The lunch set did not disappoint! My waiter was super-friendly and spoke excellent English (a huge plus for a struggling tourist). The food was incredible right down to the last drop of pistachio sauce along side my strawberry tart and fresh vanilla bean ice cream!

All in all, it has been a pretty great week. A few years ago, I would not have had any of these experiences because I would not have wanted to go off on my own & explore. Now, I look at it as an adventure!

My words of self-care wisdom for the week? Don’t let the idea of doing something alone paralyze you. It can be scary and overwhelming at times, but don’t be afraid to spend a little quality time with yourself. Life experiences are waiting for you!!

Why Boundaries are Important to Your Health

Posted on May 17, 2012 by Karen Morse

Statistics show that stress causes 80 – 90% of all illness, yet we continue to take on more than we can handle at work and in life.

We know that setting our own personal boundaries can make a huge impact on your quality of life, so…

Why is it so hard to set boundaries?

Just like everything else, learning to set boundaries is a skill. And it’s personal. You have to define what is acceptable to you, where your “line” is, and let people know when they are crossing it.

Boundary setting has nothing to do with changing other people, it’s about changing the way you react to their demands and communicating.

Here are some boundary-setting steps you can take to improve your skills:

Do you know what your own boundaries are? It may have been so long since you stopped to think about it, you might need to do a little self-awareness exercise to get started. That’s ok! Grab a pen and paper & start to jot down areas where you know you need boundaries. Decide what you will no longer do or tolerate.
Get the word out. If you want people to start respecting your new boundaries, they need to know what they are! Calmly communicate to others what is not acceptable.

For example, if you are consistently being asked to work on your day off, let your boss know before she asks again that your day off is now designated as “family time.” Try not to place blame on anyone when you are doing this. This is an important step in getting other to understand your new boundaries.

Be firm. Once your new boundaries have been communicated in a non-blaming manner and you have been very clear about what is and is not acceptable, you have to start enforcing them. If you are being ignored and disrespected, then it may be time to walk away.
Do unto others. Make sure you practice what you preach. If you want people to respect your boundaries, then you have to do the same. Be aware of the boundaries of your loved ones and co-workers. If you aren’t sure, ask!

How are your boundary setting skills? What other ideas have worked for you?

Cold Asian Vegetable Pasta Salad

Posted on May 14, 2012 by Karen Morse

What’s for dinner tonight? This cold pasta salad recipe could be just what you are looking for! It’s got nutritious veggies and other delicious ingredients. Best of all – it only takes 30 minutes to put together this salad & serves 4-6 people.

Can’t go wrong making this on Meatless Monday!

Ingredients

Salad

1 1/2 cups of orzo pasta
2 cups of asparagus, slices into 1-inch pieces
1 cup of red bell pepper, chopped
1 cup canned baby corn, chopped into smaller pieces
1 tablespoon sesame oil

Dressing

3 tablespoons soy sauce
3 tablespoons rice vinegar
2 cloves garlic, minced
1 teaspoon chili paste
1 tablespoon minced ginger
freshly ground salt & black pepper

Directions

Cook the orzo until al dente (about 10 minutes). Drain the orzo and rinse with cold water. Transfer to a serving dish and toss with the sesame oil.

Blanch the asparagus until tender (about 3 minutes) then submerge into an ice bath to prevent further cooking & discoloration. Add the baby corn pieces, asparagus, and bell pepper to the serving dish.

In a separate smaller bowl, combine the ingredients to make the dressing and whisk together. Pour the dressing over the vegetables & pasta in the serving dish.

Toss gently, add freshly ground salt & pepper, and serve!

Other vegetarian recipes you might like:

Vegetarian Quiche with Baby Broccoli & Parmesan

Arugula Salad with Feta, Avocado, and Cherry Tomatoes

Want to learn more about Meatless Monday? Check out this video!

What is Meatless Monday?

Should I Stay or Should I Go?

Posted on May 10, 2012 by Karen Morse

I was filming a video today that demonstrated exercises to release tension in the hands, wrists, and forearms, and I started to think about emotional stress and tension.

I was talking to a friend yesterday about how difficult it can be to stand up for yourself when you are a people-pleaser by nature. How is it that the fear and anxiety that comes from saying “no” to someone else can be greater than the stress and anxiety that we are placing on ourselves by saying “yes”? I have wondered this for many years.

I decided to do some research on the “fight or flight” response. While these days we aren’t typically running from wild animals who want to make us their dinner, emotional stressors such as being forced to work 60 – 80 hour weeks for fear of losing our jobs can illicit the same response — rapid heart beat, a surge of adrenaline, stress hormones pumping throughout our body. All of the same things that would prepare us to fight or run away from a predator are engaged, and we lose the ability to thinking clearly and rationally during that time.

In most situations today, once our fight or flight response is activated, we can’t fight or run from these threatening situations. We have to figure out how to regain control and deal with it. In fact, there are so many of these modern day stressors – feeling overworked, missing a deadline, sitting in awful traffic every day – that our fight or flight response can stay triggered for days on end. This leads to aggression (like road rage) and overreaction; every little thing feels like the LAST straw!

So what do we do? How do we deal with this emotional stress?

I have to say, I absolutely learned this lesson the hard way. As far as traffic is concerned … let’s just say I’m still working on that one.

One thing we can do is give ourselves a time-out. Change your environment. If possible, remove ourselves from the situation by going for a walk or stepping outside for a few moments until we feel calmer and our rational thinking returns.

Another option is to surround yourself with positive people, people who are grounded. Discussing the situation with people in the same boat adds fuel to the fire and keeps your anxiety level high. Try talking with someone you trust who is removed from the situation and can offer perspective. Maybe you DO need to change jobs, so “no” to a new assignment that is going to keep you away from your family or go against your values. A reality check from a positive supportive person can be just what you need.

When your nerve cells are not firing out of control, practice mindfulness. Try techniques like taking deep, relaxing breaths or a short meditation. Finding ways to promote relaxation are helpful, as you can cue them during stressful times. You can read more about mindfulness in my post, “Multi-tasking vs. Mindfulness: The Science of Stress.”

How often do you feel your “fight or flight” response kick in? Do you ever wonder if you should stay or go?

I’m sure you have found other ways to deal with the anxiety-provoking feelings. Tell me about it in the comments below — I want to hear from you!

Category Archives: The Wellness Scientist

Karen’s Homemade Salsa

The Ultimate Anti-Aging Fix

Pasta with Broccoli Rabe Pesto

The Asian Superfood Series, Part Two

Quinoa with Shiitake Mushrooms

The Asian Superfood Series – Part 1

The Benefits of Spending Time Alone

Why Boundaries are Important to Your Health

Cold Asian Vegetable Pasta Salad

Should I Stay or Should I Go?

Other posts you may like: