Category Archives: wellness

Meatless Monday Recipe: Thai-Style Mixed Vegetables in Coconut Milk

Posted on by

I was looking for something light to cook last night after a bit of overindulgence the past few days, and I found this recipe for mixed veggies in coconut milk in a cookbook that I have had for years called wok and STIR-FRY

The recipe calls for:

  • 1 pound of mixed vegetables (such as eggplant, baby canned corn, green beans, carrots, and squash)
  • 1 red chili pepper, seeded
  • 2 lemongrass stalks, chopped  (Hint – if you can’t find lemongrass stalks, many grocery stores now carry herbs in a paste format)  2 tablespoons of lemongrass paste = one stalk
  • 4 kaffir lime leaves, torn
  • 2 tablespoons vegetable oil
  • 1 can unsweetened coconut milk
  • 2 tablespoons fish sauce
  • salt, to taste
  • 15-20 basil leaves, to garnish

To prepare:

1)  Cut the mixed vegetables (not the chili pepper) into similar size shapes.

2)  Put the seeded chili pepper, kaffir lime leaves, and lemongrass in a food processor & process together.

3)  Heat the vegetable oil in a wok.  Add the chili mixture & fry for 2-3 minutes.

4)  Stir in the coconut milk and bring to a boil.  Add the veggies & cook for about 5 minutes (or until tender).  Season with fish sauce, salt, and basil leaves.

5)  Stir and serve over cooked rice!

Some of these ingredients may be tricky to find in a regular grocery store, but they are essential to achieve the delicious Thai flavors.  If you have any Asian food markets in your area, it is highly likely that these ingredients will be easy to find there!

 

How Do You Know If You Need a Life Coach?

Posted on by

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 by

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.

 

Meatless Monday Recipe: Peanut-Broccoli Stir-Fry

Posted on by

I was in the mood for some hearty Southern-style dinner ideas, so I checked out the Southern Living website for a few healthy recipes & found this recipe for meatless Peanut-Broccoli Stir-Fry in their list of Fall Farmer’s Market Recipes.  Try this for your next Meatless Monday dinner!

Photo courtesy of www.southernliving.com

Ingredients:

  • 1 (16-oz.) package firm tofu
  • 2 cups uncooked brown rice
  • 1/2 teaspoon salt
  • 1 1/2 cups vegetable broth
  • 1 tablespoon light brown sugar
  • 2 tablespoons fresh lime juice
  • 2 tablespoons sweet chili sauce
  • 2 tablespoons creamy peanut butter
  • 1 tablespoon lite soy sauce
  • 1 teaspoon grated fresh ginger
  • 3/4 teaspoon cornstarch
  • 1 tablespoon peanut or vegetable oil
  • 1 teaspoon dark sesame oil
  • 2 cups fresh broccoli florets
  • 1 cup carrot sticks
  • 2 tablespoons chopped peanuts
  • Garnish: lime wedges

Preparation:

1. Place tofu between 2 flat plates. Weight the top with a heavy can. (Sides of tofu should be bulging slightly but not cracking.) Let stand 45 minutes; discard liquid. Cut tofu into 1/2-inch cubes.
2. Prepare rice according to package directions, adding 1/2 tsp. salt.
3. Meanwhile, combine vegetable broth and next 7 ingredients in a medium bowl, stirring well. Add tofu, and toss to coat. Let stand 10 minutes. Remove tofu from marinade, reserving marinade.
4. Heat oils in a nonstick skillet or wok over high heat 1 minute. Add tofu, and stir-fry 4 to 5 minutes or until browned. Remove tofu. Add broccoli and carrot sticks; stir-fry 2 minutes. Add reserved marinade, and bring to a boil. Cook, stirring constantly, 2 minutes or until thickened; stir in cooked tofu. Serve over hot cooked rice. Sprinkle with chopped peanuts. Garnish, if desired.

Other meatless recipes you might enjoy:

Black Bean Stuffed Peppers

Quinoa with Shiitake Mushrooms

Sweet Potato Risotto

 

 

 

 

How To Be Happy

Posted on by

Ah, happiness … why does it elude us sometimes?  We work hard, we’ve done everything we are supposed to do, but that happiness fix seems just out of our grasp.

When I googled “How To Be Happy” before writing this post, there were more than 2.5 billion search results returned.  Seems like we are all on the same quest.

One of Audrey Hepburn’s famous quotes – “The most important thing is to enjoy your life — to be happy — it’s all that matters.”

But how do we do it?  Most of us don’t think of happiness as a kind of good health.  Getting happy and staying happy involves just as much self-care as scheduling regular visits with our doctors, therapists, and personal trainers.

Part of being a good health coach or wellness coach is the ability to dig deep & figure out what is eating away at us that causes us to overeat or have unsatisfying relationships.

People often ask me, “Why Do I Need Wellness Coaching?”  We are all unique individuals, so the solution to health & happiness is unique for each and every one of us.  In fact, I’d bet if MORE people had personalized wellness plans developed for them, they wouldn’t need a therapist AND a personal trainer — they’d be setting and achieving goals that broke through both their physical and mental health barriers.

Here are some things you can start doing immediately to Get Happy:

1. Practice gratitude.

Once a week, think of just one thing you are grateful for and write it down. The more specific you are about why you are grateful, the more successful this is. Remember not compare yourself to others. When you do this, negative thoughts creep in. Focus on YOUR life!

2. Experience life.

You don’t have to go far — just get out of the house!  Sitting on the couch watching TV isn’t getting you anywhere – literally! – and it’s could be making you depressed.  Even if you don’t want to, take a walk and be grateful for the beautiful scenery around you. Or, get up early one morning and go to a place where you can watch the sunrise. It is a beautiful thing to witness, and you have an opportunity to do it every day.

3. Commit to an attitude of gratitude.
Start each day by saying “I am grateful.” My friend has a small bell hanging in one corner of her office at work. Every once in awhile, someone will brush past it as they enter her office, and the bell softly jingles. This is her private reminder to herself to count her blessings. Find something that works for you.

Other articles you may enjoy:

The Science of Gratitude

What Makes You Smile?

5 Things You Can Do to Feel Better Instantly

 

 

How to Make Time for Yourself

Posted on by

I’m going to go out on a limb and say that like me, none of you have had a magical star-aligning moment where you have all of the time, confidence, and support you need to reach your healthy living & fitness goals.

It takes work and dedication in our lives filled with imperfect circumstances!

I’m here to tell you that it *IS* possible to make time for yourself.  I want to see you make some serious effort towards your self-care goals.  To create the time, you may need to say “no” to some obligations, cut down on TV or Facebook time, trade off childcare duties, get up early, or stay up late.

Think you can’t find the time?  Read Laura Vanderkam’s book 168 Hours: You Have More Time Than You Think.  It will OPEN YOUR EYES!!!

For inspiration and workouts you can do anywhere, check out my Pinterest boards for lots of great FREE resources.

Once you’ve cleared some space for focusing health & wellness goals, put it on your calendar!  If you don’t take charge of your time, someone else will be GLAD to do it for you.  Don’t give away that power!

Make it happen!

Photo courtesy of dailypositivequotes.com

 

 

Meatless Monday Recipe: Zesty Black Beans & Brown Rice Bowl

Posted on by

Happy Meatless Monday!  I must be on a southwestern kick.  Last week, it was slow-cooker style stuffed peppers, and today it’s Zesty Black Beans & Brown Rice!

This is a great meal you can whip up in thirty minutes or less.  Brown rice is high in iodine, potassium, and other essential minerals your body needs.  This is one of the few occasions that using an instant product does not mean you are getting less of what is good for you!  Instant brown rice contains all of same nutrients as regular brown rice…so  you aren’t missing out on one bite of nutritional goodness by taking this short cut.

Ingredients

  • 1 tablespoon olive oil
  • 1 teaspoon chili powder
  • 1 cup instant brown rice, uncooked
  • 1 cup low-sodium vegetable broth
  • 1 can low-sodium organic black beans (rinsed & drained)
  • 1 can low-sodium petite diced tomatoes* (do not drain)
  • 1 10-ounce can Rotel diced tomatoes with green chilies, drained
  • pinch of cayenne pepper (optional)
  • pinch of kosher salt (optional)
  • 1 tablespoon chopped fresh cilantro, to garnish (optional)
*I use Muir Glen Organic tomatoes – there is no added salt, which is important if you are trying to keep your sodium and your blood pressure in check!

How to prepare:

  1. Heat olive oil in large non-stick skillet over medium-high heat. Add instant brown rice & chili powder and cook until rice begins to turn golden brown (about 2 minutes). Stir constantly to avoid burning!
  2. Add the remaining ingredients until combined (except cilantro, salt & cayenne pepper). Cover the and reduce cooking temperature to medium-low heat.  Cook until the rice becomes tender (about 15 minutes).   Allow dish to stand for about 5 minutes.  Add cayenne & pinch of salt.  Fluff with a fork, garnish with cilantro, serve, & enjoy!

Looking for other healthy recipes? Take a look at some of these other favorites:

Vegetarian Sweet Potato Risotto

Easy Fish Tacos

fish-taco-recipe

 

 

Meatless Monday Recipe: Black Bean Stuffed Peppers

Posted on by

With even the smallest hint of fall in the air, I start wanting to cook up soups and stews! One of my favorite cooking methods is using the ol’ Crock Pot!  I love slow cooking when I’m craving warm, homemade food that tastes like it simmered for hours BUT I don’t have hours to watch over it!

For Meatless Monday dinner this evening, try this Black Bean Stuffed Pepper recipe from The New Creative Crock Pot Cookbook by Robin Taylor Swatt.

Here’s what you’ll need:

  • 1 medium onion, finely chopped
  • 1/4 teaspoon cayenne pepper
  • 1/4 teaspoon ground cumin
  • 1/4 teaspoon chili powder
  • 30 ounces black beans, canned, rinsed and drained
  • 6 green bell peppers, seeded and cored
  • 1 cup reduced-fat Jack cheese, grated
  • 1 cup tomato salsa
  • 1/4 teaspoon dried oregano
  • 1/2 cup fat-free sour cream

How to Prepare:

  1. In a medium skillet, saute the onion until golden. Season with the cayenne pepper, oregano, cumin and chili powder.
  2. In a medium mixing bowl, mash half of the black beans with sauteed onions.
  3. Mix in the remaining beans.
  4. Place the bell peppers in the slow cooker, and spoon the black bean mixture into the bell peppers. Pour the salsa over the cheese.
  5. Cover; cook on Low for 6 to 8 hours or on High for 3 to 4 hours.
  6. Serve each pepper with a dollop of sour cream.

Enjoy!

Here are some other Meatless Monday recipes you might enjoy:

Creamy Tagliatelle of Root Vegetables

Quinoa with Shiitake Mushrooms (featured by Skinny Bitch co-author Kim Barnouin on the Healthy Bitch Daily, Sep. 7, 2012)

Easy Peasy Roasted Vegetables

 

 

 

 

 

 

What’s Past the Comfort Zone?

Posted on by

I’m not going to lie to you … accomplishing your fitness goals is not always a piece of cake.  In fact, it is HARD WORK!

The last few weeks have been super challenging for me.  In addition to moving to a new home, I started working in the office three days a week.  I quickly saw how easy it was to fall back into my old rut of putting my self-care LAST on the priority list.  As a result, my body has been feeling worn down and I can’t seem to get enough rest.

Luckily, I realized this very quickly and started to correct my lazy behaviors.  I firmly believe in practicing what I preach.  If I’m going to motivate and inspire others to take care of themselves, then I have to do the same.

Thanks to the Sexy September Challenge we’re doing this month, I’m lucky enough to have others inspiring me too!  I had a really good run on Tuesday.  Instead of my usual 3.5 mile loop of the Stanford Dish Trail, I decided to take a different route that added another two miles.  During the run, I felt like I was so far out of my comfort zone that I couldn’t see it anymore!  The good (and awfully painful) thing about this particular trail is that once you start the loop, you HAVE to finish it.  It was hilly and the 6pm sun was a menace, but I felt SO good when I was done.  Its the longest run that I have ever done … maybe ever!

I think you have to push past your comfort zone to see what you are made of.  To truly know that you CAN accomplish your goals, despite all of the hurdles in the way.  This is true in fitness, and in life.  Once you see what you can do, nothing can stop you!

Stay in touch on the Wellness Science Facebook page to be inspired & inspire others for the rest of Sexy September!

I love comments & questions, so keep them coming!

 

 

The Sexy September Challenge

Posted on by

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!!

Get a healthy body through simple wellness techniques

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??