Showing posts with label Health. Show all posts
Showing posts with label Health. Show all posts

Tuesday, January 5, 2021

The Benefits Of Using A Rebounder For Health And Fitness Reviewed

What is Rebounding?

The Benefits Of Using A Rebounder For Health And Fitness Reviewed.


Rebounding is effectively bouncing or jumping up and down on a mini trampoline. This exercise can be done very gently or it can be a serious aerobic workout.

As it is a low impact cardiovascular form of exercise, people from older children to older adults can use a rebounder, as long as their healthcare team approves it. 

I started using my rebounder 2 months ago. I was looking for something where I could exercise safely indoors during our cold winter months and something that would help me to get fitter and lose some weight. 

As I have had an ankle injury and severe back pain with two herniated discs in the past, to the point I could barely walk without pain and numbness, I am always wary of any new exercise. 

Exercises like jogging and running put too much pressure on my joints and back to be healthy for me. I love swimming but cannot always have access to a pool.  

After checking with my doctor that it was OK to use this piece of equipment I started very slowly and with very short sessions.


Stepping slowly and gently on Rebounder


Safety And Rebounding 

It is important that wherever you use your rebounder that you make sure you have enough clearance above your head to use it safely. You do not want to be hitting your head on the ceiling!

It needs to be placed on a strong stable floor that is even. You do not want the rebounder to be on an uneven surface. 

Also, ensure there is enough room around the rebounder to get on and off safely without bumping into or having to step over anything. Please take care that children and pets are not too close to you when using it. 

Also as it is a form of cardio exercise make sure the room is well ventilated and open one or more windows to let fresh air in.

From my personal experience, I would say to get a rebounder with as large an area of use as possible to make it easier for you. Some have very small areas to bounce onto and I think I would personally find that difficult and annoying.  

Then it is just a matter of making sure it is all fixed securely and you are good to go!


Bouncing On Rebounder. 


Who Should Not Use A Rebounder.

Rebounding is a pretty safe form of exercise for most people especially as if you need to, you can take it at a very gentle pace. 

However, If you have not exercised for a long time and are over 50 years of age please do check with your Doctor first.

If you are very overweight or have heart or lung conditions or any illness or previous accident or injuries, especially to your back or legs or have joint issues or circulatory problems or just feel generally unhealthy or very unfit you must check with your doctor before using a rebounder. 


What Are The Benefits Of Using A Rebounder? 

I wanted a rebounder to help me to increase my fitness and to lose weight. So far both are improving slowly. 

I wanted to be able to exercise effectively and easily indoors in the colder, rainy weather without having to go to a gym or pay gym membership prices. It certainly fulfills these criteria. 

I am also looking forward to taking it out onto our Patio in the summer and using it there. 

It certainly works the leg muscles and I have noticed my muscles, especially in my legs, are much firmer.

Rebounding apparently helps to strengthen the bones in terms of strength and density. This is especially important as we get older and at any age is healthy. 

It is said to help improve coordination and balance. My balance was Ok before I started but I do think it has helped me become more stable and hopefully less likely to have balance issues in the future as I age. 

As my husband had a major operation on his right leg several years ago, we have noticed some minor balance issues and they are gradually improving as he uses the rebounder more often.  

I understand it may help pelvic floor strength and help to prevent urinary incontinence. I cannot vouch for that but if it does that is a good thing as well. 

It certainly works the core abdominal muscles which I really need to be strong to offer support to my back. As I am unable, due to my back condition, to do many core exercises like sit-ups this is great to work my core muscles while standing up. 

It also works the large back muscles and I know having been told by my health care team that if I can keep the back muscles strong and flexible that will help my back long term. I am supposed to swim at least twice a week but have been unable to do that at all these last 10 months and so rebounding is useful for me. 

There are lots of videos on the internet that will show you exercises to do from the very gentle to the most advanced strenuous workout. Many exercises incorporate using your arms as well so you do get a great full body workout. 

Like any other piece of exercise equipment, it is of course only as good as how often you use it.


 


What I Found Difficult About The Rebounder. 

It is quite a large piece of equipment and takes up a good amount of space in a room.  At first I would carefully fold all its legs in and store it under the table. However, as I was using it every day for a short period of time it got to be a pain getting it out then putting it away all the time, so I just left it out. Now we are both using it, it's not worth putting it away, so we leave it propped up on its side in a corner and we do not notice it too much. For us seeing the results from the exercise it is worth it.

The one we bought does not have a stabilizing handle. Now we are used to it that does not matter so much, but at first, it would have been helpful to have that security there. If you know you may have some balance issues or would like to feel more secure on a rebounder I would strongly recommend a handle. 

You can buy rebounders that fold away easier and do have handles so both these can be overcome. 

Ours was not too bad to put together as it just meant putting each of the six legs on which once we got the hang of was doable. Some rebounders are more complex to put together so depending on your level of skill and patience do watch out for that. 


 

 

What I Like About The Rebounder

It is a sturdy piece of equipment that so far is still looking and operating as well as it was the first day of use. 

While it is an investment it is not overly expensive for exercise equipment and as most in the family can use it, does work out very cost-effective. 

It is fun to use! This is key for me as I would otherwise get bored and then not use it. 

I miss it when I do not use it! 

I am starting to see results! I especially like to see my tummy core muscles improving!  Bear in mind when I started I was literally using it only for 5 minutes a day for weeks so I could ascertain how it was affecting my back. It is only in the last 3 weeks that I have built up to 15 minutes a day. If you don't have health issues you would build up to 15 minutes or more much more quickly. 

People of any age can use a rebounder as long as approved by a doctor. I would advise that if used by children they are supervised. If used by an older person it may be a good idea to buy one with a stabilising handle and if possible have someone around if assistance is needed.     


 


What To Wear When Rebounding.

You can exercise in specific exercise clothes and that is advisable if you are doing a long serious workout. Usually, I just wear joggers or leggings, bare feet and a loose T-shirt or top.

I have often just hopped onto the rebounder for 5-10 minutes in my leggings and top in between working sessions on the computer. I would advise wearing a stretchy, forgiving material though just so you can move freely. 

I exercise in my bare feet. I think it would be Ok to wear trainers if that was more comfortable for you. However, footwear would need to be very stable and have a good grip. If you are not sure perhaps try to out both ways and see what you feel is best for you. Clearly do not use a rebounder wearing slippers or normal shoes as that is not safe.


Summary Of What To Bear In Mind When Buying A Rebounder

I have shown a few rebounder choices throughout this article. No one rebounder will suit all people. You will need to carefully consider all factors and what is important to you personally. 

What is a key factor for one person or family may not be important to another. It really does depend on what you are wanting from this piece of exercise equipment including your fitness, your skill level and experience of exercise equipment, the room you have and why you want a rebounder. However, there are a few things to bear in mind that I wish someone would have mentioned to me.


You can see the size of the surface area to bounce on in relation to my foot. 



1. Size.

I would suggest buying the largest surface area you can. I personally would not feel comfortable on ones with a very small area though these are often easier to transport and fold away. It depends on what is most important to you and is a choice to weigh up.  

2. Safely handle or not.

 I do not have a safety handle and now I would not feel the need to buy one. However, in the early days, I would have felt happier with one. As I get older I might buy another rebounder with a handle just for safety.  I think there are also some exercises you can do easier with a handle so a detachable handle would perhaps be useful. This is a very personal choice. 

3.Price. 

Rebounders vary quite a bit in price and often depends on durability and what comes in the kit with them. Usually, the wisest advice is to buy the best you can afford. You need to think how you will use the rebounder and the demands you will place upon it. I would always look for safety, reliability and sturdiness in a rebounder. You do not want parts of it breaking within months. However, do not feel you have to buy the most expensive when actually a less expensive model may fulfill all your needs.   

4. Noise level.

 Some rebounders are noisier than others. You will see some are sold on the fact that they are quieter. You may decide to choose on this basis alone if noise levels are important to you. For me, it was not an issue as I play music anyway when rebounding and I use it on the ground floor of our house and do not disturb anyone, but for others, this may be a key issue.  

5. Storage.

If you are going to leave your rebounder out then storage issues are not such a consideration. However, If you feel you will need to put away your rebounder every time you use it check carefully the packing away and storage requirements. Does it fold up easily and quickly, do the legs fold up or do they need to be taken off, can it slide under a bed without much effort or do you need to disassemble it before storing. In my experience the more difficult it is to get out and set up a piece of equipment the less you will use it. 

 
Gentle jumping on Rebounder

Using A Rebounder

With any piece of exercise equipment that is new to us it is best to start off slow and steady and gradually build up so you can monitor the effect it has on your body. You do not have to bounce high in the air even gentle bouncing with your feet hardly leaving the mat will give benefits. 

If you feel unsure do have someone with you when you first start using your rebounder for security. Children should be supervised and older people may wish to have someone with them especially at first. 

It is important to maintain the correct posture keeping a nice line from your ankle to hip to shoulder and your head held straight and tall. Do follow the instructions for the exercises so you are rebounding safely and effectively. 

In terms of how I built up time on my rebounder as I have known back issues, I first checked with my doctor that it was Ok for me to use this form of exercise for my specific condition. 

Once I had the medical go-ahead I literally tried bouncing for 2 minutes very gently then got off. When that was Ok for me 2 days later I tried it again for 2 minutes. All that first week I did a couple of minutes every other day. 

The following week I increased to 5 minutes every other day.  The week after as I had not had any pains I increased to 10 minutes every other day.

I dropped back to 7 minutes when I got a bit of backache and gave myself a few days off, then started gradually increasing again. I have now built up slowly to 15-20 minutes 4 days a week. Sometimes I do the 20 minutes in one session. Other times I split it into two 10 minutes sessions. 

I think as I want to lose weight I may need to increase to 30-minute sessions 5 days a week next.

At first, I needed to concentrate a lot on what I was doing to get the form and balance right but now I put on some great music, which for me is often a Queen track and rebound away !! I find, 20 minutes flies by so quickly! 


Higher stepping on Rebounder


Most of all I just love using my rebounder and enjoy the exercise! 

In the end that really is the key factor to improving fitness and losing weight through exercise. Choose something you feel you will enjoy and just go have fun!

   

 

 




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Sunday, December 27, 2020

What is Faith? As Seen Through a Personal Life Journey

What is Faith? As Seen Through a Life Review

Challenges, endless challenges, or so it seems. Then without warning, there it is, light.

This article isn't meant to be preachy. My life is as imperfect as everyone else's. What's different now is the feeling that my soul is on track, on the right road to home. It doesn't mean life is always easy, although I'll take that if it happens, only that living in the light helps to make sense of it all. I actually wrote a video poem about that very thing; Living in Light.

My family's challenges and what I've had to witness as a mother, wife, daughter, and friend should have broken me. When I reflect back, I see clearly, that instead, it made me. 

Each of us has our own bridge to peace, to inner calm. What I've learned along the way is that faith means many things throughout life.

FAITH - The Long Road Home - What is Faith? 

  • Faith is the belief that, in the end, everything WILL be ok: I believe that to the core of my being, I know this to be the absolute truth as sure as I breathe.
  • Faith is losing it all and having to start over again, and you do.
  • Faith is holding on when your heart has been torn to shreds, and you realize, even with that terrible pain, you've kept the most sacred thing you have safe in your heart. Love. You still love, you still can love. That horrible pain didn't steal anything from you - you discovered it couldn't.
  • Faith is being able to let go and forgive when you've been betrayed and disrespected. You're still able to look beyond your own pain and assess the situation from the other person's perspective and flaws. You don't forgive for brownie-points; you do so because it's the only road to peace for all parties concerned. You hold on to the faith that the person who hurt you will grow, for their own betterment, not for yours. Whether they do or not, you love them anyway.
  • Faith is a thousand prayers you've repeated in your heart and mind for your children. You watch them grow, and your heart fills with incredible worry for them until faith steps in to remind you that 'in the end, everything WILL be ok.'
  • Faith is watching someone you love step back from the edge of addiction, and save themselves. The hardest thing in the world is bearing witness to something you have no control over. Along with a shoulder and helping hand, the only thing you ultimately can have is faith.
  • Faith is watching your child drive away into their future endeavors. Your heart goes with them, and faith keeps you strong.
  • Faith is working your way through a life long disease and still believing that 'everything will be ok.'
  • Faith is when your children, even as adults, deal with sickness, and you still find faith, even through helplessness and tears.
  • Faith is watching your friends battle cancer. Knowing you can't take away their pain, you pray, and you keep the faith for them.
  • Faith is creating something, never knowing if anything will come of it, but you do it anyway.
  • Faith is seeing your father's face in the casket and knowing, within the depths of your being, that he isn't in there. That his body was truly a temporary home. That he is standing beside you as you cry. That he hasn't left. Faith is the gift of total understanding that we live on. My father sealed that faith. I was raised with the belief in an afterlife and always had that belief. However, when I saw my dad's face in his casket, it was as though a bright light of knowledge filled my heart. I knew for certain that he was still here, that his body was just that, a body. His soul was still very much alive. I felt it. I still feel it.
  • Faith is holding on so tight to your mother as she ages and lives without your dad. Your heart belongs to her in a way that nobody can truly understand. It's personal between you and her, and you love her so much that the only thing that erases worry is prayer and faith. I wrote this for mom a long time ago, and it's still how I feel.
  • Faith is losing your parents' wedding rings that were gifted to you and praying so hard for their return: Then five months later, you're in your mother's room changing her bedsheets, asking that when you go back into your own room to "please let me find those rings." You know they can't possibly be there because you and your brother lifted that mattress right up and off the bed months ago, and nothing was there. Plus, you searched your room for months only to conclude that there is no way on God's green earth they can be there. However, because of faith, you prayed again the day you were changing those sheets. You didn't expect to find the rings, but you prayed anyway. When you got to your room, you peeked under one side of the bed's mattress, laughed to yourself, and nope, they weren't there. You were about to leave the room, and something compelled you to lift the mattress again on the other side of the bed. You were expecting nothing, but a miracle was delivered, and yes, both those rings were laying neatly just under the top mattress, one slightly overlapping the other!! You gasped! Almost fainted! You were gifted another powerful moment to keep in your heart for life. This is a moment in my life I'll never ever forget. I'm still shocked by it!
Every time I begin to lose faith, I remember my parent's rings miraculously showing up under my mattress. I didn't expect that prayer to be answered in such a magical way. What an amazing gift that was. Finding those rings is my 'Faith-Reminder.' Every single time I begin to stress or worry about something - my parent's rings appear to me. As the lyrics in the beautiful song below say, "you will find your way if you keep believing, I've seen miracles just happen, silent prayers get answered, broken hearts become brand new - that's what faith can do." If you're viewing via mobile, the video is here.


I've learned that faith is something that needs to be nurtured; to feed our soul, just as we feed our body. 

For 2021 I'm holding onto faith that humanity will find its way back into balance; body, mind, and spirit. If all of humanity is too big of a goal, I hope my friends and family can find or maintain that balance. 

"We Will Have Morning Smiles" - 50 Years of Poetry by Me - Available on Amazon.





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Tuesday, December 15, 2020

The Best Low Carb Keto Gift Ideas: Keto Gift Guide

Keto and other low carb diets are increasingly popular, as the health benefits become better understood and more widely known. As someone who has lost a significant amount of weight (nearly 60 pounds) on a ketogenic diet and kept the weight off by maintaining a healthy, low-carb lifestyle, I'm reviewing my favorite gift ideas for anyone on your list who is trying to watch their carbohydrate intakes, or has plans to start a low carb or keto diet in the near future (perhaps once upcoming holidays, events, special occasions, or other celebrations—such as their, or your, birthday, graduation, anniversary, engagement party, wedding, Christmas, Hanukkah, Kwanzaa, Valentine's Day, etc.). 

This special occasion or holiday gift guide is filled with thoughtful presents for any occasion that will support the health, wellbeing, and weight loss goals of the people you care about. There's no time like the present to give someone—including yourself—the gift of good health!

Main image: glitter background with text "The Best Gifts for someone on a Low Carb or Keto Diet"
©2020 Margaret Schindel, all rights reserved.

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Gift Ideas for Keto Diet or Low Carb Newbies

If someone on your list has just started a low carb or ketogenic diet, or is planning to start on a specific date or after a certain holiday celebration or other special event, these gift ideas can help get them off to a good start.
  • A book that explains and helps them succeed on a keto diet by a respected and knowledgeable author. Keto: The Complete Guide to Success on The Ketogenic Diet, including Simplified Science and No-cook Meal Plans by Maria Emmerich and Suzanne Ryan's books Simply Keto and Beyond Simply Keto are all excellent choices.
  • A reliable, accurate and reliable digital food scale to help them weigh and track their calories, carbs, and other macros. I recommend looking for one that has a convenient tare function (which zeroes out the weight of a plate, bowl, cup, or other container before adding the food to be weighed), weighs in pounds, ounces, kilograms, and grams, registers additions accurately in very small increments, has a large, easy-to-read display, a smooth, easy-to-clean surface, and is made by a company that stands behind its products. I highly recommend the Nicewell 22 Lb. Digital Kitchen Scale. It meets all the aforementioned criteria, has a smooth, wipe-clean, durable stainless steel and tempered glass surface, and has a wide measurement range of 0.1 ounce/2–3 grams to 22 pounds/10 kg, added in 0.1 ounce/1 gram increments. Mine also has been much more reliable than the two previous digital food scales I've owned (from well known brands), and the flat surface lets me weigh food on a large plate or in a large bowl, without taking up a lot of valuable kitchen counter space. At less than $37 (as of this writing), its high accuracy and excellent features compared to cheaper models make it a very good value.
  • A selection of low-glycemic, keto-friendly sweeteners. Since each person's palate, digestive system, and metabolism are different, figuring out which types of keto-friendly sweeteners taste best to them, which ones cause them to experience an unpleasant aftertaste or noticeable cooling effect, which ones cause them gastrointestinal distress, and which ones elevate their blood sugar or knock them out of ketosis. Some people are much more sensitive than others to certain types of sweeteners. So, for someone who is just starting out, especially if they have a sweet tooth, a range of different types of granulated, powdered, and brown sugar replacements would likely be a welcome gift. 
  • One of the best articles to help you understand the differences and which keto sweeteners are best for specific uses is Carolyn Ketchum's "The Ultimate Guide to Keto Sweeteners" on her All Day I Dream About Food website. My favorite sweetener by far is BochaSweet "The Supreme Sugar Replacement," which tastes virtually identical to cane sugar, has no aftertaste, and comes in both granulated and powdered (confectioner's sugar) forms. It's also more expensive than other keto-friendly sweeteners, so it's a luxury a keto newbie might not splurge on to buy for themselves. 
  • An accurate and reliable digital body weight scale to help them track their weight loss progress. Our house is old and has settled, so the wood floors aren't perfectly level. As a result, I never had a scale that reliably displayed the same weight reading five minutes apart, until I bought myself the Etekcity High Precision Digital Body Weight Bathroom Scale with Ultra Wide Platform and Easy-to-Read Backlit LCD. In addition to its accuracy, I also love the big, easy-to-read, backlit digital display and the extra-wide, rock-steady platform (since my balance isn't that great when my feet are too close together). It measures within a weight range of 18–440 pounds (8–200 kg) in increments of 0.2 lb. /0.1 kg. Best of all, it costs less than $30!
  • A journal where they can track their progress against their goals in whatever way is most helpful to them—tracking food, exercise, sleep, water intake, body measurements, blood pressure, mood, how their clothes fit, how they're feeling, etc. Many food and exercise journals track just 90 days, and have limited (or no) flexibility in what you can track and in what format. I suggest choosing one like Eat Better, Feel Better, Live Better: A 52-Week Food Journal, which will allow your gift recipient track the things they care about most for an entire year. Even though I've used the Carb Manager app since the day I switched to a low carb keto lifestyle, I would have really benefited from also using a journal like this one where I could track more than just numbers.

Fun Gifts for Low Carb and Keto Enthusiasts

If your you're shopping for someone who is loving their low carb lifestyle, they're sure to love any of these.

Gifts for Someone Who Loves Cooking or Baking

Learning to cook without grains, rice, potatoes, or other starchy vegetables takes effort. Learning to make sugar-free, gluten-free, grain-free baked goods has an even steeper learning curve! Companies are coming out with more—and better tasting—low carb and keto foods and ingredients all the time. 

In addition to the excellent digital food scale I mentioned previously, there are other types of kitchen tools and equipment I find myself using since adopting a healthier, low carb approach to eating.

Here are some gift ideas that would be welcome in any low carb kitchen.
  • A couple of really good, reliable low carb or keto cookbooks. Some that I can recommend highly are Carolyn Ketchum's cookbooks, especially The Ultimate Guide to Keto Baking (my low carb baking bible), and The Everyday Ketogenic Kitchen, filled with foolproof, seriously yummy recipes to suit a wide variety of tastes; Maya Krampf's The Wholesome Yum Easy Keto Cookbook (simple, delicious recipes with no more than 10 ingredients); Southern Keto: 100+ Traditional Food Favorites for a Low-Carb Lifestyle by Natasha Newton for anyone who loves Southern food; and all of Maria Emmerich's cookbooks, especially Keto Restaurant Favorites and Keto Comfort Foods. If your gift recipient has or will be getting an air fryer or an Instant Pot, Maria also has written low carb cookbooks for using both those popular kitchen appliances.
  • A vegetable spiralizer for making zoodles (zucchini noodles) and cucumber spirals. If your gift recipient is eating low carb but not following a strict keto diet, butternut squash noodles and carrot spirals can also be enjoyed in moderation, and add important nutrients including antioxidants, carotenoids, and Vitamin A, among others. 
  • A mini waffle iron for making chaffles. Chaffles are individual size, high-protein, low carb mini waffles, made from beaten egg, shredded mozzarella or other cheese, almond flour, and other ingredients, depending on the flavor. They're a favorite staple for many who follow a keto or low carb diet. There are myriad chaffle recipes, both sweet and savory. Chaffles are great topped with butter and sugar free syrup for breakfast, and can be used as a bread alternative for sandwiches, as a base for individual pizzas, or as a dessert, topped with keto-friendly ice cream, syrup, and/or whipped cream. They're quick and easy to make. They also freeze well and can be popped into a toaster or toaster oven for a grab-and-go meal or snack.

    Last year, about six months into my keto diet journey, I put the popular, very inexpensive DASH Mini Waffle Maker on my Christmas wish list, so I could see what all the chaffle buzz was about. It makes perfectly fine chaffles, and would be a great stocking stuffer. However, if you can afford a higher-end chaffle maker for your gift recipient, I would definitely recommend choosing one like the Cuisinart WAF-300 Belgian Waffle Maker with Pancake Plates, which can make as many as four (and as few as one) chaffles (or Belgian waffles, for household members who aren't watching their carbohydrate intake), and has an attractive, brushed stainless steel top cover; removable, dishwasher-safe, nonstick waffle plates (as well as a pancake plate that makes four perfectly round pancakes); lights that indicate when the unit has finished preheating and when the chaffles, waffles, or pancakes are done; and an audible alert beep. Although it has a large footprint, this waffle maker can be stored upright to save space, and comes with a set of tongs, a recipe book (for non-keto household members), and a 3-year limited warranty. I would love to receive this terrific piece of equipment as a gift for my keto kitchen (hint, hint)!
  • A selection of sugar free syrups made with a low glycemic sweetener, such as monkfruit, allulose, erythritol, and/or stevia. I love ChocZero syrups and have bought them in nearly every flavor they make (the current selection sold depends on the season). They're high in dietary fiber, low in net carbs, and extremely versatile. I use them often as toppings for low-carb pancakes, waffles, or chaffles. (I think ChocZero makes the best-tasting, low glycemic maple, maple pecan, and vanilla maple syrup on the market. Some people prefer the Lakanto maple flavored syrup, which is thinner and has a stronger maple flavor that I don't care for. To each his or her own!) ChocZero's line of syrups are also great for pouring over keto ice cream (Enlightened's yummy Keto Collection flavors are my favorites), and I love using these syrups for flavoring tea, coffee, hot chocolate, etc. They don't dissolve readily in cold liquids, so for cold drinks, I just dissolve a tablespoon or two of ChocZero syrup in two or three tablespoons of microwaved hot water, let it cool for a few minutes, and then stir the diluted syrup into it to my cold drink, along with a bunch of ice cubes. I also love Sukrin Gold syrup, which  has a taste and consistency surprisingly similar to honey, and is also sugar free and high in fiber.

    Make sure to tell your gift recipient to wipe the opening (and the surrounding area) of the ChocZero or Sukrin Gold syrup bottle with a hot, damp dishcloth right after they use the syrup. Otherwise, any residue in or around the opening will harden, and can make the lid/cap difficult to open next time. Also explain that these syrups should stored at room temperature, not in the refrigerator.

Low Carb and Keto Treats, Snacks, and Baked Goods

For many people, one of the hardest things about switching to a very low carb diet is having to give up their favorite starchy, salty, high carbohydrate snacks and baked goods, like pretzels, potato chips, cheese puffs, taco chips, crackers, and breads, rolls, and hot dog, hamburger, or sandwich buns, as well as sweet treats like candy, cookies, cakes, pies, pastries, and muffins. 

Although a very or moderately strict keto diet can help reduce or eliminate a person's addictive cravings for sugar, carbohydrates, and highly processed foods with little nutritional value, many of us who choose to follow a ketogenic diet for more than a few months find that including small to moderate amounts of healthier, low carb alternatives to the foods we used to crave makes this way of eating much more sustainable over the long term. So, unless your recipient follows a very strict keto diet (or plans to), they probably would be delighted to receive a gift of keto and low carb treats from you. 

Here are some delicious edible gift ideas.
  • Pork rinds. These light, crunchy snacks are a great keto friendly alternative to starchy potato chips. Crushed pork rinds are also a terrific substitute for bread crumbs!
  • Cheese crisps - you can make these yourself by placing squares of sliced Parmesan, muenster, Fontal, or other good "melting cheeses" two inches apart on a large nonstick griddle, heating them until they melt, spread out, and get bubbly, and letting them cool, or you can buy ready-to-each cheese crisps in single-serving bags. The two commercial brands of cheese crisps I've tried are Whisps and HighKey Keto Cheese Crunch, which are both good, but much more expensive than making them yourself.
  • Moon Cheese crunchy keto puffed cheese snacks - the high protein, low carb answer to Cheez Doodles and Utz Cheese Balls. They make five flavors: Cheddar, Gouda, Pepper Jack, Bacon Cheddar, and Garlic Parmesan. If you don't know your gift recipient's favorite type of cheese, there are also 5-pack and 10-pack variety assortments that include all five flavors.
  • Low carb crackers - it's hard to find ones that don't taste like cardboard, but the Fat Snax Almond Flour Crackers get excellent reviews, and there is a variety pack option that includes all three flavors: Cheddar, Sea Salt, and Everything (seasoned similarly to an "everything" bagel). They're also expensive (currently $14.99 for a bag of three on Amazon). 
  • Sugar free chocolate candy and chips sweetened with keto-friendly sweeteners. If your favorite "recovering carboholic" is also a chocoholic, they would surely be thrilled to unwrap a few of these delicious, low carb treats. Some of my personal favorites include HighKey's milk chocolate pecan caramel clusters (they taste exactly like the iconic turtle candies) and dark chocolate almond caramel clusters (absolutely incredible!); ChocZero's Keto Bark in a wide assortment of seasonal and year-round flavors; their peanut butter cups in white, milk, and dark chocolate, and their no sugar added dark, milk, and (my favorite) white chocolate chips; Good Dee's dark chocolate chips; and Lily's stevia-sweetened chocolate bars (especially the 70% cacao bars, like their sea salt extra dark chocolate bar). 
  • Keto cookies. I'm absolutely crazy for HighKey mini cookies, so much that I keep multiple bags of every flavor they make (so far—they keep adding new ones!) in my pantry, including their crisp mini almond and chocolate chip biscotti. Each serving of 5 to 8 cookies (depending on the flavor) has 3–5 grams of protein, 9–14 grams of fat, 1–3 grams of dietary fiber, and only 1–3 net carbs and 110–150 calories, They've also just come out with larger, individually wrapped coconut macaroons and cocoa coconut macaroons, which have just 1 net carb and 90 calories each, plus 1 gram of protein, 7–8 grams of fat, and 5 grams of dietary fiber, and are chewy, filling, and absolutely scrumptious. 
  • Sugar-free, grain-free baking mixes for making great-tasting, quick and easy keto treats with wholesome, high quality ingredients. There are so many wonderful mixes on the market, it's hard to choose just a few to include in this gift guide. In recent months, I've share my reviews of some of my favorite low carb and keto cupcake and muffin baking mixes and several flavors of Good Dee's low carb cookie mixes here on Review This Reviews. Good Dee's coconut snack cake mix absolutely delicious. In fact, I decided to use it as the cake layer for my birthday cake this year, which I split, filled, and iced with cream cheese frosting, topped with toasted unsweetened coconut and fresh raspberries. My husband, who also loves baked goods but doesn't follow a low carb diet, liked it so much that he asked me to make the same cake for his birthday the following month! If your gift recipient is more interested in savory baked goods, one of the key ingredients in my keto cheddar cheese and chive biscuits recipe is HighKey's excellent buttermilk biscuit mix. Livlo also has a very good biscuit mix. 

Gift Baskets

Arranging several related items to create an attractive composition inside a tissue paper-lined basket, wrapping it in a large sheet of cellophane, and tying it with a big bow is a simple way to create an impressive gift. The possibilities are limited only by your imagination! Here are a few ideas to get you started.

Keto Pasta Party Basket

For someone who loves pasta, having to give up delicious, starchy, comfort food favorites like spaghetti and linguine on a ketogenic diet can be a difficult sacrifice. Imagine their surprise when they open your gift basket and see four bags of delicious, nutritionally dense, low carb, Gnooda keto pasta, a couple of large jars of Yo Mama's Original Marinara Sauce (no added sugar and just 4 net carbs per 1/2-cup serving), a wedge of good, imported Italian Parmigiano-Reggiano or Pecorino Romano cheese, and a festive red Microplane fine cheese grater so they can grate fine shreds of salty, cheesy goodness over the plates or bowls of warm pasta! To make it extra special, you could line the basket with a classic red and white checkered tablecloth, reminiscent of a typical Italian trattoria, wrap bright red, white, or green cloth napkins around the marinara sauce jars, imported cheese, and cheese grater, and add a couple of red, green, or white pillar candles, jar candles, votives, or tapers to help your gift recipient create the right ambiance for their pasta party, even (or, perhaps, especially if they're dining solo).  

Gnooda keto pasta is made from nutrient-dense lupin flour and fresh eggs, using age-old Italian pasta making techniques. A one-cup serving of cooked Gnooda pasta contains a whopping 22 grams of protein, 15 grams of fiber, 7 grams of fat, and only 3g of net carbs and 165 calories. As of this writing it is only available in the radiatore shape, and can only be purchased in four-bag increments directly from the company's website, Gnooda.com. Also, Rao's Homemade Marinara Sauce is a good alternative if you can't get Yo Mama's Original Marinara Sauce.

Fit and Fabulous Basket

Fill a gift basket with things to support their fitness goals, and tailor the contents to their favorite form of exercise. For example:
  • For someone who enjoys playing tennis, your basket might include a new can of tennis balls, a new sun visor or sweatband, a few pairs of breathable, low cut, cushioned athletic socks, a high SPF, broad-spectrum mineral sunscreen (see my review of EltaMD® and Colorescience® mineral-based physical sunscreens), and some packets of low carb, sugar free, powdered electrolyte drink mix. 
  • For someone who doesn't have the time to get to the gym on a regular basis or travels a lot, you could fill a large gift basket with a nice-looking, breathable, lightweight T-shirt and leggings, a digital fitness tracker, and a canister of low carb, sugar free, powdered electrolyte drink mix (my favorite is Key Nutrients' Cherry-Pom Electrolyte Recovery Plus Replenishment Drink). Depending on how much you want to spent, you could also include a gift card to Amazon, Dick's Sporting Goods, or another sports equipment store for them to pick out a piece of at-home or on-the-road workout equipment, such as a medicine ball, a set of dumbbells or free weights, or a set of resistance bands they can use both at home and on the road.
  • For someone who hates to exercise but loves to dance, put together a "it's my (dance) party" basket, featuring a jazzy, comfortable, lightweight T-shirt with a matching or coordinating leggings or yoga pants and sweatband (the crazier and more fun and festive, the better), and a fun, upbeat, easy-to-follow dance workout, like Body Groove's Delicious Dance DVD Collection, Dance Your Heart Out DVD Collection, or Young at Heart DVD

Relax and Unwind Basket

Most people associate certain foods with comfort, and when we're feeling extremely anxious, stressed, upset, sad, hurt, or overwhelmed, many of us have the urge to soothe those feelings with familiar and, often, unhealthy "comfort foods." Unfortunately, giving into the impulse to "eat our emotions" can be self-sabotaging for someone who is trying to lose weight or live a healthier lifestyle, and after the short-lived immediate gratification, they usually feel even worse after consuming a pint of ice cream or a bowl of macaroni and cheese. So, if someone who is following a low carb diet (or has any other type of dietary restrictions) is going through a rough patch, one of the ways you can support them might be to give them something other than food that can help them escape their troubles and help them feel better (even if it's only a temporary reprieve) without sabotaging their health and wellness goals. Here are some gift ideas to include in a customized "relax and unwind" basket: herbal teas; a mug with a personalized saying or image that has a special meaning for the recipient; traditional or flameless LED wax candles (preferably with one of the person's favorite scents); music to help them relax or lift their spirits; a soft, cozy robe, sweater, or throw; a guided meditation recording or DVD; an electric heated neck, shoulder, or back massager. 

One of my favorite herbal teas is the lovely, floral Republic of Tea Organic Elderflower and Green Rooibos Super Herb Tea. Also consider some of the herbal teas reviewed by my fellow contributors on Review This Reviews, including Louanne's Arbonne Essentials Herbal Detox Tea review and Pure Peppermint herbal tea review, Cynthia's Aveda Comforting Tea review, and BarbRad's Lifestyle Awareness Teas review

We have flameless LED candles in every room of our house, some that we purchased and others that we received as gifts. Our favorites by far are the Luminara real wax flameless LED candles. Their LED "flames" are signicantly more realistic than their competitors', thanks to Luminara's proprietary moving flame technology, which has been imitated but never equaled (at least, not so far). Ours have interchangeable remote controls, any one of whicht can turn all the Luminara candles in a room on and off with a single click (even though we've purchased them at different times, and from different stores), which is extremely convenient, considering how many candles we have. For the Luminara candles in our bedroom, we use the optional timer feature, which is on a 5 hours on/19 hours off cycle. (We set them to turn on at 6 pm and turn off at 11 pm, so we can go to bed by candlelight.) They're more expensive than other brands, but we think they're well worth the higher price.


Are you or someone you know following a keto diet or low carb lifestyle? If so, what other gift ideas would you add to this Low Carb and Keto Gift Guide ? I'd love to see your suggestions!

The Best Low Carb Keto Gift Ideas: Keto Gift Guide by Margaret Schindel


Posts In This Series About My Keto Diet Journey

The Best Low Carb Keto Gift Ideas: Keto Gift Guide

The Ultimate Keto Hot Chocolate Recipe

Keto Cheddar Cheese Biscuits With Chives Recipe

My Favorite Hamama Microgreens Seed Quilt Accessories

Hamama Microgreens Growing Kit Review & Success Tips

Good Dee’s Keto Cookie Low Carb Baking Mix Review

Low Carb Keto Chocolate Yogurt Granola Chip Pudding Recipe

Low Carb Muffins & Cupcakes: Treats to Enjoy on a Keto Diet

Preparing to Succeed on the Keto Diet, Part Two

Preparing to Succeed on the Keto Diet, Part One

My First Year on The Keto Diet


Reviews of the Keto Diet by Barbara C. (aka Brite-Ideas)

My Personal Keto Testimonial

How I Stayed Committed to the Ketogenic Way of Eating


Read More Reviews About Health and Wellness by Our Review This Reviews Contributors

Read More Reviews About Gifts by Our Review This Reviews Contributors




 




Note: The author may receive a commission from purchases made using links found in this article. “As an Amazon Associate I (we) earn from qualifying purchases.”


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Tuesday, December 8, 2020

The Ultimate Keto Hot Chocolate Recipe

Today, I'm delighted to share my review of my luscious new hot chocolate recipe, just in time for Christmas and other winter holiday celebrations and the long, chilly weather during the months that follow them. 

Once you taste this decadent cold-weather treat, you'll never want to settle for ordinary hot cocoa again! It's so rich, thick, intensely chocolaty, and indulgent, no one who tastes it will ever guess—or even believe—that this fabulous beverage is also sugar-free and very low in carbohydrates. That means you can enjoy it with your family and friends, even if some of are following a ketogenic diet. 

My carb-loving husband and I, both serious hot chocolate snobs, agree that it's The Ultimate Hot Chocolate Recipe, keto or not!  

Main image - mug of cocoa against snowy background, overlaid with text "The Ultimate Keto Hot Chocolate Recipe"
©2020 Margaret Schindel, all rights reserved

Gourmet Hot Chocolate Any Chocolate Connoisseur Will Love (Just Don't Tell Them It's Keto!)

'Tis the season for hot chocolate! During Christmas and other winter holidays, and straight through the cold weather months, hot cocoa a welcome indulgence, warming us from the inside out after we come in from the cold (and especially after we've been playing outside in the snow...or shoveling it!). Unfortunately, for those of us who follow a low carb or ketogenic diet, most keto recipes for low carb hot chocolate just aren't all that tasty or satisfying. 

After trying and being disappointed by five or six different keto recipes for hot cocoa and a couple of low carb hot chocolate mixes, I finally realized the only way to find a keto hot chocolate recipe that would live up to my very high expectations standards would be to develop one myself. 

It took a lot of experimentation, but the final result definitely has been worth all the time and effort I invested into the process. In fact, this is the closest thing I've ever sipped to the gold-standard chocolat chaud L'Africain at the world-famous Angelina café in the Rue de Rivoli in Paris (where I had the good fortunate to enjoy a cup once, many years ago). 

That's why I'm confident that my recipe truly is worthy of the title, The Ultimate Keto Hot Chocolate Recipe. In fact, second only to Angelina's iconic L'Africain, I think this may well be The Ultimate Hot Chocolate Recipe, period.

Photo of two large mugs of keto hot chocolate, sitting on a pink and ivory flowered cloth placemat
©2020 Margaret Schindel, all rights reserved
High carb or keto, hot chocolate doesn't get any more sumptuous than this recipe!

Hot Chocolate or Cocoa? Both!

As my fellow Review This Reviews contributor Wednesday Elf explained in her recent review of National Cocoa Day (which is just five days away, on December 13), although both terms for this beloved beverage are often used interchangeably, the main difference is whether they are made with real chocolate (often ground) or with cocoa powder. 

As I experimented with different combinations and proportions of ingredients for my recipe, I found that mixing my favorite Dutched cocoa powder, sugar-free chocolate chips, and Good Dee's Sipping Chocolate low carb hot cocoa mix resulted in the perfect, intense, dark chocolate flavor I wanted.

Combining the cocoa and dark chocolate with macadamia milk (instead of the more commonly used almond milk), heavy cream, and 1/8 teaspoon per serving of xanthan gum, and then using a handheld immersion blender (aka stick blender) to emulsify all the ingredients and thicken the mixture, worked synergistically  provided the rich, creamy taste and smooth, luxurious consistency that other low carb hot chocolate recipes and mixes I had tried lacked. Salt and pure vanilla extract to complement the dark chocolate flavor that, together with the smoothness and creaminess  rounded out the flavor profile, smoothing out the intense, dark chocolate flavor with to create The Ultimate Keto Hot Chocolate. 

Regular, Mint, and Salted Caramel Keto Hot Chocolate

Once I had perfected the recipe, I decided to take this challenge to the next level, creating low carb versions of my husband's favorite hot cocoa flavors that we could both could enjoy: keto mint hot chocolate and keto salted caramel hot chocolate. 

I hadn't thought this recipe could get any better, but I was mistaken. The mint and salted caramel variations turned out to be even more delicious than the original version!

The Ultimate Keto Hot Chocolate Recipe

You Don't Have to Follow a Low Carb Diet to Love It!


Years ago, I developed a fabulous sugar, fat, and calorie-laden hot chocolate recipe for my husband, and it spoiled us both for any other hot cocoa. I never wrote down the recipe or measured the ingredients; it was all in my head, and I just tasted and adjusted the amounts and proportions as I went along each time I made it.
©2020 Margaret Schindel,
all rights reserved

Unfortunately, after I made the decision for medical reasons to follow a ketogenic diet, I stopped making my husband's favorite winter treat because I could no longer taste and adjust the flavor during the process (because of the sugar). And we both missed it a lot. 

So, I challenged myself to come up with a new low carb hot chocolate recipe that would taste as rich and decadent as my original recipe, and could meet or exceed my husband's extremely high standards for his favorite beverage. 

I succeeded beyond either of our wildest dreams. Now, I'm sharing the recipe so you and those you love can enjoy it, too, whether or not they are watching their sugar or carbohydrate intake. 

Prep Time:  
10 minutes

Cook Time:
10 minutes

Total Time:
20 minutes

Recipe Yield:
Four servings
(approximately 6 fluid ounces per serving)

Calories:
136 kcal
per serving

Ingredients

Instructions

  1. Measure the dry ingredients (Good Dee's Sipping Chocolate, Ghirardelli Majestic Premium unsweetened cocoa powder, granulated BochaSweet sugar replacement, xanthan gum, and salt) into a small bowl. Mix well (pressing out any lumps of cocoa) and set aside. 

  2. Pour the Milkadamia unsweetened vanilla macadamia milk into a 2-cup Pyrex glass measuring cup and microwave for 60 seconds or until hot. Remove from microwave.

  3. Place the sugar-free chocolate chips and ghee or butter into a 4-cup Pyrex glass measuring cup. Microwave on high for 45–60 seconds, depending on how powerful your microwave is. Stir the mixture well to melt as much of the chocolate as possible, then repeat, stirring until the chocolate is completely melted.

  4. Stir the hot macadamia milk into the melted chocolate mixture in the 4-cup Pyrex measuring cup until well incorporated. Then, microwave for another 60 seconds. 

  5. Stir in the dry ingredients, and then use an immersion blender (without any attachments) to blend the contents of the measuring cup. (I find it helpful to glide the immersion blender slowly over the bottom of the cup and tilt it slightly in different directions.) 

  6. Add the heavy cream, then blend with the immersion blender for 20–30 seconds, until the mixture thickens slightly. 

  7. Microwave on high for 30–60 seconds, or until very hot, and stir in the vanilla extract.

  8. Divide evenly among four small mugs or two large mugs. Top with optional whipped cream, if desired. Serve immediately. 

Keto Mint Hot Chocolate Recipe Variation

For the best peppermint or mint hot chocolate you’ve ever tasted:
  • Replace the vanilla extract with 3/8 to 1/2 teaspoon (to taste) of pure peppermint extract or pure mint extract. 
I highly recommend using either Watkins Pure Peppermint Extract or Watkins Pure Mint Extract (which contains a blend of spearmint and peppermint oils). Either one will let you enjoy the fresh, minty flavor of a traditional candy can stirrer in your hot cocoa, but without all the sugar, corn syrup, and artificial flavoring and food coloring. 

Keto Salted Caramel Hot Chocolate Recipe Variation

Transform this beverage into a keto salted caramel hot chocolate so divine, it will make you close your eyes and purr with pleasure when you take your first sip! Just make these simple tweaks to my original recipe:
  • Increase the amount of salt to 3/4 teaspoon.
  • Increase the vanilla extract to 1/2 teaspoon.
  • At the end of step 4, blend in 4 tablespoons of ChocZero Caramel Sugar-Free Syrup to the hot chocolate mixture.

Optional Whipped Cream Topping

This sumptuous hot chocolate is even better topped with a dollop of lightly sweetened whipped cream. Here's how to make a delicious low carb version. 
  1. At least 30–60 minutes before you plan to make this Ultimate Keto Hot Chocolate Recipe, put some heavy whipping cream in a mixing bowl, stir in a few drops of vanilla, mint, or peppermint extract, and sweeten to taste with your favorite keto-friendly, natural, powdered sweetener (confectioner's sugar replacement), such as powdered BochaSweet, powdered monkfruit allulose blend sweetener, or powdered allulose. Place the mixing bowl with the flavored cream in the refrigerator to chill, along with a wire balloon whisk or the whisk attachment of your electric mixer. 

  2. After making the hot chocolate recipe through step 6 (before you heat the hot chocolate mixture for the last time and stir in the extract), whip the cold, flavored, lightly sweetened cream in the chilled bowl with the chilled whisk.

  3. Finish preparing the hot chocolate recipe (steps 7 and 8), topping each mug with a cloud of freshly whipped cream. Finish the whipped cream topping with a light dusting of unsweetened cocoa, if desired.

Recipe Notes

  • Good Dee’s Sipping Chocolate is a key ingredient in this recipe! You can order it, as well as the Good Dee’s Dark Chocolate Chips, either on Amazon or on the Good Dee’s website. Consider adding some of the delicious Good Dee’s keto cookie mix flavors I’ve reviewed previously to your cart while you’re at it. After all, what’s better than cookies and hot cocoa on a chilly day, especially around the holidays?

    Note: If you don't get Amazon Prime free shipping, or the Good Dee's products you want are out of stock on Amazon, or you'd prefer to shop the full selection of Good Dee's products, you can save 15% off your total purchase price any time you use my Good Dee's website affiliate shopping link and enter my unique discount coupon code GOODDEES15MRS during checkout. 
  • Using Ghirardelli Majestic Premium Cocoa makes a big difference in the taste of this decadent hot chocolate. The more expensive nib-alkalization process gives it a richer, smoother, better flavor. Even though the generous 2-pound (32-ounce) canister looks as though it would be a lifetime supply, I use this extraordinary cocoa powder so often in this and other recipes, such as my luscious low carb keto chocolate yogurt chip pudding parfait recipe (my favorite quick and easy breakfast, lunch, dinner, dessert, or snack when I’m in the mood for something sweet), that I have to replenish my supply a few times a year.

    If you are unable to get the Ghirardelli Majestic Premium and need to substitute a different brand or formula, please make sure to choose a high-quality, unsweetened, alkalized or Dutch-processed cocoa powder. Although your hot chocolate won't taste the same as my original recipe, if you use a different brand of alkalized or Dutch-processed (aka Dutched or "Dutch"), it should still be delicious!

  • Making this hot beverage in a large, flat-bottomed Pyrex glass 4-cup measuring cup lets you can see what's at the bottom of the hot mixture, so you know whether the chocolate chips have melted completely and, if so, whether all the melted chocolate has been incorporated into the hot macadamia milk and melted butter mixture. 

  • Using an immersion blender on medium speed creates the perfect consistency. If you don't own one, you can use a regular blender, and use a slim silicone scraper to make sure you get all of your delicious hot beverage out of the container. My decades-old stick blender was a gift from someone who knew how much I enjoy cooking and baking, and that model was discontinued long ago. However, if you're looking for a good one, the powerful Müeller Austria Ultra-Stick 500 Watt 9-Speed Stainless Steel Immersion Blender has more than 20,000 5-star ratings on Amazon.

Nutrition Facts

I entered this recipe and its variations into Carb Manager to help me calculate and track the calories, macros, and other nutrition data, based on the specific ingredients and brands I used. I usually drink one-quarter of the recipe, while my husband prefers to indulge in a larger portion. So, here are the nutrition facts for both the smaller, typical serving size (6 fluid ounces) and a double-size serving (12 fluid ounces).

The Ultimate Keto Hot Chocolate Recipe (Original, Mint, or Peppermint) Nutrition Facts

One quarter of this recipe (6 fluid ounce serving) contains 1 net carb, 136 calories, 4.7 grams of dietary fiber, 2.8 grams of protein, and 13 grams of fat. 

Half the recipe (12 fluid ounce serving) contains 2 net carbs, 272 calories, 9.4 grams of dietary fiber, 5.7 grams of protein, and 26.1 grams of fat. 

The Ultimate Keto Salted Caramel Hot Chocolate Recipe Nutrition Facts

One quarter of this recipe (6 fluid ounce serving) contains 1 net carb, 136 calories, 4.7 grams of dietary fiber, 2.8 grams of protein, and 13 grams of fat. 

Half the recipe (12 fluid ounce serving) contains 2 net carbs, 272 calories, 9.4 grams of dietary fiber, 5.7 grams of protein, and 26.1 grams of fat. 

The Ultimate Keto Hot Chocolate Recipe by Margaret Schindel


Posts In This Series About My Keto Diet Journey

The Best Low Carb Keto Gift Ideas: Keto Holiday Gift Guide 2020

The Ultimate Keto Hot Chocolate Recipe

Keto Cheddar Cheese Biscuits With Chives Recipe

My Favorite Hamama Microgreens Seed Quilt Accessories

Hamama Microgreens Growing Kit Review & Success Tips

Good Dee’s Keto Cookie Low Carb Baking Mix Review

Low Carb Keto Chocolate Yogurt Granola Chip Pudding Recipe

Low Carb Muffins & Cupcakes: Treats to Enjoy on a Keto Diet

Preparing to Succeed on the Keto Diet, Part Two

Preparing to Succeed on the Keto Diet, Part One

My First Year on The Keto Diet


Reviews of the Keto Diet by Barbara C. (aka Brite-Ideas)

My Personal Keto Testimonial

How I Stayed Committed to the Ketogenic Way of Eating



Read More Reviews About Health and Wellness by Our Review This Reviews Contributors





Note: The author may receive a commission from purchases made using links found in this article. “As an Amazon Associate I (we) earn from qualifying purchases.”


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