Is Ditching Dairy the Answer to Having a Flat Stomach?

Posted on February 14, 2013 by Karen Morse

In addition to ramping up my cardio & Pilates the past couple of weeks to get Bikini-Body ready for Hawaii in a couple of weeks, I’ve been reading up on food-based cleanses and other recommendations to get rid of any excess bloat before suiting up. Only 12 MORE DAYS until I say “Aloha”!!! Can’t wait!

A 2009 Baylor College of Medicine study found that about 12% of adults are lactose intolerant, which causes swelling during digestion. In many, the symptoms can be mild enough or we can grow to believe they are “normal” enough to where we may not even know that we have the intolerance.

Several experts suggest ridding your diet of both dairy & wheat products for 7-14 days before a beach vacation to appear as svelte as possible.

I love my morning coffee with 2% milk and my afternoon Tazo Awake Tea Lattes from Starbucks, so this is going to be a tough one!

I started substituting almond milk in my morning coffee, which isn’t bad at all. I’m going to switch to herbal tea in the afternoon or a cappuccino with almond or coconut milk. We’ll see!

Source: Uploaded by user via Karen on Pinterest

I don’t think ditching wheat products will be too difficult. I did it once before in the 2011 Whole Living Action Plan (and dairy too, for that matter). I did feel immensely better after giving up dairy, caffeine, and wheat products for an entire week!

I’ll keep you posted on my journey! Any ideas for your favorite milk-substitutes are much appreciated! I do LOVE a good coffee in the morning since I don’t use any sweetener, a little splash of something creamy is a must!! Thanks for sharing below!!

Meatless Monday Recipe: Quinoa Two Ways

Posted on February 11, 2013 by Karen Morse

I couldn’t decide which quinoa meal idea to share for today’s Meatless Monday recipe, so I decided to share both!

The first quinoa dish I’m serving up today is one you can make for lunch or dinner, Roasted Vegetables Over Quinoa. I started out by roasting a pan of veggies that I had on hand. This time, it was butternut squash and cauliflower with several cloves of crushed garlic. Check out my Easy Peasy Roasted Vegetables recipe for cooking time & step-by-step instructions on how to roast the perfect veggie every time!

Next I simply cooked up some quinoa according to the directions on the box. I opted for the microwave method since I had tried it before and it had turned out well.

Once the vegetables were roasted, I simply scooped a few spoons over the cooked quinoa and my dinner was ready!

If you are looking for a little more flavor, add a little low-sodium soy sauce or whatever else you might put over a stir-fry when serving.

The next morning, I was really craving a hot bowl of oatmeal with sweet strawberries for breakfast, and I remembered that I had some quinoa leftover. Knowing how many nutrients are in quinoa and that it’s lightly sweet flavor would lend itself well to something that might be good for breakfast, I decided to experiment.

I simply reheated 1/4 cup of the leftover quinoa in the microwave for one minute. Next, I added cut strawberries, half a banana, 1/4 cup of non-fat Greek yogurt, and a drizzle of honey to make a very satisfying Quinoa Porridge. Looks good, doesn’t it?

I was pleasantly surprised, and I will be making this again.

How do you use quinoa? Tell me about it below this post!

Meatless Monday Recipe: Three Cheese Baked Ziti

Posted on December 17, 2012 by Karen Morse

Even though I was having a group of close friends over for a casual holiday dinner, the proper hostess in me never wishes to disappoint.

Being vegetarian, I sometimes struggle with what I can cook for guests that won’t leave feeling disappointed. I was looking for something warm and comforting to serve on a rainy December evening and immediately I thought about my grandmother’s baked ziti.

Not having the recipe, I began my Google search to find one that measured up. This led me to Three Cheese Baked Ziti featured on Can You Stay For Dinner?

Can You Stay For Dinner? is a site run by Andie Mitchell. As soon as I read Andie’s bio which details how she is a now-healthy 27-year-old woman who lost 135 pounds! Andie embodies all that Wellness Science stands for …. and my mission to help every woman look great, feel great, and live a happy life! Thanks for the delicious recipe, Andie.

This did NOT disappoint! It tasted EXACTLY like the one I remember my Italian grandmother making — and it was a healthy version at only 431 calories per serving.

Here is Andie’s recipe coming to you for Meatless Monday!

[gmc_recipe 2065]

For the homemade marinara:

Marinara Sauce

(makes about 4 cups) Note: you will only use half of this amount to prepare the baked ziti recipe above!

2 tablespoons canola oil

1 tablespoon olive oil

½ cup finely chopped onion

3 cloves garlic, minced

1 28oz can crushed or ground, peeled tomatoes

1 5-6 oz can tomato paste

1 tablespoon dried oregano

3 tablespoons sugar

1 teaspoon salt

1 teaspoon pepper

Heat a large pot over medium heat. Add the oil and swirl to coat the bottom of the pan completely. Add the onion and garlic and saute, stirring occasionally, for about 7 minutes, until browned. Lower the heat if they begin to burn. The more color that develops on the onion and garlic, the more flavor they’ll add to the finished sauce.

Once the onions and garlic are tender and caramel in color, add the crushed tomatoes and the tomato paste and stir until the mixture is smooth and well combined.

Add the remaining ingredients (oregano through pepper), stir, and bring the mixture to a simmer. Lower the heat to the lowest setting, cover and let cook for 30 minutes, stirring occasionally so that the bottom does not burn.

Nutrition information for 1 serving of baked ziti:

Calories: 431, Fat: 12.9g, Cholesterol: 51.9mg, Sodium: 858.3mg, Carb: 56.1g, Fiber: 3g, Sugars: 0.2g, Protein: 22.7g

How To Get Through The Holidays Without Derailing Your Diet

Posted on November 15, 2012 by Karen Morse

We eat, on average, an additional 600 calories per day between Thanksgiving & New Years. That translates to roughly six pounds of extra weight before the end of the year. And if your workplace has had mini KitKats and Twix bars lying around since the beginning of October … well … you get where I’m going!

You can still enjoy yourself during the holidays without totally blowing it. Here are a few tips on How To Get Through The Holidays Without Derailing Your Diet.

#1 MEAL SKIPPING IS A NO-NO

You think you are planning ahead by skipping breakfast and/or lunch the day of a big holiday party so you can indulge that night without the guilt. Chances are, what sounds like a good plan could actually backfire since you’ll be so hungry & angry that you’ll be knocking people over to get to the buffet line. And you’ll probably eat way more than you would have if you had just eaten normally throughout the day. So if you are thinking of skipping meals, just don’t do it!

#2 DRINK PLENTY OF WATER

Make sure to drink plenty of water throughout the day and in the evening before you become a frequent flyer at the open bar! Avoid mixed drinks, which can be loaded with extra sugar. Go for a festive glass of champagne instead, which has only 87 calories per glass compared to 200 calories in a Cosmopolitan.

#3 DON’T STOP EXERCISING

You’ve got a ton of work to get done before the end of the year, gifts to buy & wrap, parties to attend, and everything thing else that keeps you occupied during the rest of the year. People who stop their exercise routine cold turkey are likely not to pick it up again. This is a time when you need exercise the most … to keep your energy levels up, reduce stress, and to avoid those yummy holidays treats from lingering on the hips for months to come. If you have to cut your exercise time in half — don’t despair! It is still beneficial to being doing some exercise than none at all, and you’ll be sticking with a good habit.

The holidays are a challenge. If you slip up, don’t beat yourself up, and don’t GIVE up! Better to have one or two bad days than eat an entire cake for lunch just because you had two donut holes at breakfast! Instead, forgive yourself and make sure your next snack or meal is a healthy one!

Need a motivation buddy? I’d love to work with you! Check out my personalized wellness plans and testimonials here!

Check out this FREE instructional video for easy exercises to ease pain in the arms and shoulders!

How Do You Know If You Need a Life Coach?

Posted on October 12, 2012 by Karen Morse

A friend asked me what the difference was in a life coach and a health coach/wellness coach.

Like health and wellness coaches, life coaches work with you to set goals and map out a plan of action to accomplish your goals. Some life coaches focus primarily on career-oriented goals, while health coaches like myself focus on your mind, body, relationships, and your environment. In some instances people think they need a life coach and a therapist, however, a good health coach can help you address life and relationship issues that are causing unhappiness. At the same time, a good health coach should know when a client needs a therapist or therapist to address issues of clinical depression or other mental health issues.

Both life coaches and health/wellness coaches should ensure that you are setting S.M.A.R.T. goals:

S – Specific (Do you use words like “who,” “what,” “when,” “why,” , etc.?)

M – Measurable (Do you answer questions like “how often,” or “how many?”)

A – Attainable (Clearly describe the result you want to achieve)

R – Relevant (Is this goal realistic for YOU?)

T – Timely (Is this something you should be pursuing now, or would it be more appropriate a year from now?)

You can read more about S.M.A.R.T. goal setting by downloading my FREE PDF, “The Smart Girl’s Guide to Getting What You Want”

One of the most important things when you are working towards your goals is taking the time to celebrate your accomplishments. This can be anything from celebrating a 10-lb weight loss when you have a set a goal to lose twenty, or like I did yesterday when I finished half of my run…

Half-way there! #fitness #motivation

Little rewards & pats-on-the-back go a looooong way when you have set hefty goals for yourself. A good health coach should be there to remind you to recognize the little triumphs on the way!

Woo hoo! Finish line!!

Meatless Monday Recipe: Spicy Vegetable Soup with Barley

Posted on October 8, 2012 by Karen Morse

I love when the weather starts to cool down, because I can start making soup again!

I was looking for something healthy that I could throw into my Crock-Pot yesterday before I went out & about, and I came up with this recipe for Spicy Vegetable Soup with Barley. This soup is lowfat (about 1 gram of fat per serving) but full of flavor with all of the spices.

Let me know what you think!

Ingredients:

1/2 cup pearl barley, rinsed
1-28 ounce can diced tomatoes, undrained
2 medium yams, diced
2 carrots, diced
1 medium onion, chopped
2 stalks celery, sliced
3 cloves garlic, minced
3 tablespoons curry powder
1 teaspoon salt
1/2 teaspoon black pepper
1 teaspoon cumin
1 teaspoon coriander
4 cups vegetable broth or stock

Directions:

Combine all ingredients into your Crock-Pot. Cover and cook on low for 6-8 hours. Serve and garnish with croutons or tortilla strips (I also put a little shredded parmesan cheese on mine!)

Makes about 6 servings.

The Sexy September Challenge

Posted on August 31, 2012 by Karen Morse

Happy Friday! I have missed a couple of weeks of posting due to moving house & not having internet access for several days. Incidentally, I also did not have a television for close to two weeks and it was brutal!

I’m back, and I’m excited to share with you that the lovely Kristi Fauth (aka Robobarbie) has invited our community to join her in a Sexy September Challenge!!

Looking to get stronger?

Lose a dress size?

Both?? Well, this is the challenge for you!

Starting tomorrow, September 1st — simply visit the Wellness Science Facebook page & post, read, comment on the following:

Exercising daily and posting our efforts
Eliminating alcohol from our diets!!
Sharing how many inches and/or pounds lost by end of September

It’s great motivation to work on your health & fitness goals with a team. There are no rules other than to do your best. If you skip a day, no big deal!! Just jump back in the next day to get a healthy dose of motivation from the rest of the challengers!

Who’s in??

How to Get the Body You Want

Posted on March 30, 2012 by Karen Morse

How would you feel if you didn’t have to cringe when you heard the phrase “bathing suit shopping” EVER again? Read these tips on how to look and feel fabulous by the time summer arrives.

Love the body you have. You don’t have to be satisfied with your current weight or figure, but the first step to getting the body you want is to love the body you have. Love yourself and be grateful for all that your body has done for you in your lifetime. If you can start with self-acceptance, you are well on you way to making the sustainable changes you desire – and one step closer to a healthy, strong, and sexy body.

Nourish your body, inside and out. Make sure you are getting enough of the right foods to eat. You do NOT have to spend a lot of money to buy healthy food. Shop the perimeter of the grocery store, where the fresh foods are kept. Make sure you are eating enough vegetables & fruits to get the nutrients your body needs, as well as plenty of water. Don’t like water? Add a slice of lemon or fresh cucumber to a pitcher of water to give it a kick. You won’t want to stop drinking it! Also, make sure you are getting at least 8 hours of sleep at night to recharge yourself.

Take 20 minutes. There are 1,440 minutes in a day. Use 20 of them to work out, even if it is just walking. It’s much harder to argue when you look at it that way. We waste plenty of time texting, on Facebook, & watching television. Walking provides tremendous benefits to your body. You don’t need any equipment or a gym membership. Put on a comfortable pair of shoes, and hit the road. No excuses!

With just these three shifts in thinking and action, you will start to overcome negative feelings that you have towards yourself about making positive change. As you see your body transforming, your self-esteem will increase giving you even more motivation & confidence to keep working towards your goals. Any goal is attainable if you have a plan to get there. Check out my Smart Girls’ Guide for secrets used by smart and successful women to go after and GET what they want!

Quick & Healthy Breakfast – Yogurt Parfait

Posted on March 26, 2012 by Karen Morse

Happy Monday! Here is your Meatless Monday recipe idea. This week, it's all about breakfast. You don't have to have bacon & eggs to get a protein-packed breakfast. Try this delicious, quick & healthy meatless alternative!

Fruit-flavored yogurts have a ton of extra sugar and not much protein, so consider making this instead for a decadent breakfast with both the fiber and protein you need to make it until lunch time.

Instead of flavored yogurt, I use plain non-fat Greek yogurt that is high in protein and I add my own fresh fruit to avoid the unnecessary sugar. I have paid close to $4.00 to buy something similar at Starbucks, and their version didn't even have fruit!

Here’s what you will need to make your own:

3/4 cup sliced strawberries, raspberries, or other juicy fruit

1/2 cup blueberries (fresh or frozen)

8 oz non-fat Greek yogurt

1/4 cup of natural granola (Udi’s Au Naturel is my favorite!)

Wild local honey

How to make it:

1) Layer half of the strawberries & half of the blueberries on the bottom. Add a drizzle of honey for extra sweetness.

2) Layer half of the yogurt on top of the berries.

3) Top with granola.

4) Add remaining yogurt & fruit. Top with remaining granola & drizzle with honey.

ENJOY!!

What's your favorite kind of Greek yogurt? Leave a comment below & let me know. Thanks!

10 Quotes When You Need a Boost of Motivation

Posted on March 23, 2012 by Karen Morse

I've been writing about motivation for several months now. If not in my blog posts, then in the quotes that I send out on Twitter and in my Facebook community. The winter is a particularly difficult time for many people (including myself) to stay motivated.

As we welcome the Spring, here are 10 Quotes to motivate you to set and achieve your goals and live the happiest life possible.