Review This Reviews!

Showing posts with label Health. Show all posts

Tuesday, June 6, 2023

Reviewing the Viral Green Gut Glow Drink

Every day I enjoy taking my Green Gut Glow drink and I absolutely love how it makes me feel, have you tried it yet? You can buy the ingredients in a set from Arbonne and it has really gone viral on Tik Tok in recent times, especially after a review by a beauty editor in the UK.

The Green Gut Glow is actually made up of 3 different supplements that combine together in a drink that offers smart nutrition support, reduced bloating and glowing skin. The three supplements are the BeWell Superfood Greens (the Green) which I have previously reviewed here; the Gut Health Digestion & Microbiome Support (the Gut) which is a synbiotic aka it contains both pre and pro-biotics; the Skin Elixir Collagen Builder (the Glow) which is formulated with Vitamin C, hyaluronic acid and biotin to support collagen production for radiant skin, hair and nails.

Why Do I Recommend the Green Gut Glow Drink

There are a number of reasons why I take this supplement and recommend it, but I should mention that I used to take something called the Green Ogre Drink and some people may find that this is better for them. I'll compare the two of them in my next post.

Let's Talk Greens

The first reason for taking the Green Gut Glow drink is the Greens. I personally feel it's important for most people to have some form of greens drink as it really helps to increase your fruit and veg intake during the day. As I mentioned in my post, Do You Eat Enough Fruit & Veg Every Day? I usually take my green gut glow drink first thing in the morning which counts as my first serve of fruit and veg for the day.

Whatever your diet is like I have never heard of anyone having a problem from consuming too much fruit and veg! The Superfood Greens contains a blend of 36 fruits and vegetables in every serving including the superfoods Spirulina, Chlorella, Wheatgrass and Barley Grass. The other freeze-dried fruit and vegetables included ensuring that you get all the benefits of eating the full colour spectrum of fruits and vegetables. As it's a whole food blend it means that you're also getting all of the fibre, antioxidants and phytonutrients that ensure this is an amazing nutritional boost for you.

I mentioned in my review that when I stopped having a greens drink (with this powder) for a few days I really noticed how tired I was which re-affirmed to me that this is a non-negotiable everyday supplement for me.

Let's Talk Gut Health

A key difference between the Green Ogre Drink and the Green Gut Glow Drink is that the Gut Health Digestion & Microbiome Support supplement wasn't a part of the Green Ogre Drink, however, I used to take it on its own in a little water. I'm not going to lie, the gut health in water is not a pleasant taste, but in the Green Gut Glow drink I don't taste it.

I believe that it's important to look after our gut health and I think this supplement is a very important step towards it, but to get the full effect of improved gut health you need to also make changes to your diet and lifestyle. This is definitely a great first step.

The benefits I have personally noticed are less bloating and also less indigestion, both of which have been welcomed. I do credit my improved gut health in general for helping with the symptoms of both my Rheumatoid Arthritis and Menopause, but I'm not a medical professional so I suggest you do your own research.

Let's Talk The Glow

When the Skin Elixir Collagen Builder supplement was first released I decided to try a box, but I wasn't sure I would take it every day as I had thought it was just for helping to keep your skin looking younger and I figured that wrinkles were basically the battle scars of my life - why try to hide them?

I added it to my Green Ogre Drink for a couple of weeks and then read a post in one of my Facebook groups about collagen that sent me down an absolute rabbit hole of information. I have continued to take it every day since!

The post was about collagen and joint health, as I ventured down the rabbit hole (and again I am not a medical expert) I read about how it was also good for heart health and decided that as someone with both RA and serious heart issues on both my maternal and paternal sides then I should take this.

What have I actually noticed while taking this supplement? My hairdresser was the first person to comment on my hair as she mentioned it had gotten thicker - I'm in my fifties so normally I would be expecting it to start thinning! I have definitely noticed that my skin looks a lot better, but I have been using the Arbonne skin products so it's probably a combination of the two.

Before I started using the Skin Elixir Collagen Builder I was going to the nail salon once a month as a treat and getting my nails painted. I'm not sure how long it took but I found that my nails were growing faster and I needed to go more than once a month. I decided I didn't need to do that so I've left my nails au naturel or I paint them myself or on occasion I've used some nail wraps.

How I Take My Green Gut Glow

Personally, I will usually add a fizz stick to my Green Gut Glow to add some caffeine as I no longer drink caffeinated tea and coffee on a daily basis. I also take the supplements in 600-700ml of water which is a bit more than some people, but I love how it's also helping my hydration levels that way.

When I first started taking this drink I would just shake the ingredients together and enjoy it, but it would sometimes be a little bitty. Since January 2023 I have been using a frother when I make my drink and it has made a huge difference and I do prefer to drink it this way.

As a note: if you purchase the set in June 2023 it comes with a free frother!

Questions?

If you have any questions about my health drink or my health journey in general don't hesitate to reach out. You can find me in my Healthy Tips Facebook Group or on Instagram.

Wellness Tip - Try the green gut glow drink

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Thursday, June 1, 2023

Do You Eat Enough Fruit & Veg Every Day?

Do you eat enough fruit and veg everyday?

Let's review whether or not you eat enough fruit and veg every day. The latest research seems to have discarded the 5 + 2 that we were told we needed to eat - five vegetables and two fruit every day. It suggests that we should be eating 9 fruits and vegetables every single day. Now a lot of people would struggle to get that amount of fruit and vegetables in their day so what can we do?

The number one thing I would suggest is to make sure that you are adding fruit and vegetables to your breakfast. I know that years ago I would have a breakfast that didn't contain any fruit or veg and then I basically had to fit my fruit and vegetable intake into the rest of the day, back then I rarely had an afternoon snack and my morning snack would be something like a sausage roll or a chocolate muffin. Lunch would sometimes contain fruit and/or vegetables, but not always. A favorite was a cheese, tomato and cucumber sandwich, but I would also sometimes have a ham and cheese or a tuna and mayo sandwich - aka no fruit or veg. This meant that I had to try and get my (at the time) 7 serves of fruit and veg with my dinner which really didn't happen. Now we have to make that 9 servings - "Houston we have a problem".

If you add some fruit and vegetables to your breakfast you start your day off making it a lot easier to hit your fruit and vegetables target.

I usually have three servings of fruit and vegetables before I even go to work these days so how do I do this?

I drink a Green Gut Glow drink first thing in the morning on an empty stomach and this counts as one serve of fruit and vegetables as it contains a scoop of Be Well Superfood Greens.

Next, I add fruit and vegetables to my breakfast whether I'm having an egg-based breakfast, oats-based breakfast, pancake or waffle-based breakfast, smoothie-based breakfast or salad-based breakfast.

Yes, I put salad-based breakfast in there, not something that is traditional my husband and I had a breakfast salad on holiday a few years ago and we absolutely loved it.

Let's go into more detail on these breakfast ideas:

By the way, it's also important to get plenty of protein in your breakfast as well. So what do you eat for breakfast?

By the way, if you want more tips for healthy living be sure to check out my Facebook Group - Healthy Tips to Feel & Look Your Best.

how to get enough fruit and veg everyday

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Sunday, May 28, 2023

30 Ways You Can Prevent People From Renting Space in Your Head

30 Ways to Prevent People From Renting Space in Your Head

Hey there! Life can be quite the rollercoaster ride, filled with ups and downs, challenges, and unexpected twists.

Sometimes, our heads feel overcrowded with thoughts and concerns that don't serve us well. But fear not; in this blog article, we'll explore 30 self-help ways to prevent people from renting space in your head.

These practical tips can help you reclaim control of your life and thoughts while embracing kindness despite the day's difficulties.

So, grab a cup of tea, sit back, and let's dive into this casual review about nurturing our mental well-being.

30 Self-Help Ideas for a Calmer Life

Set boundaries: Establish clear boundaries with others to protect your mental space. Learn to say no when something doesn't align with your values or drains your energy.
Practice self-compassion: Treat yourself with kindness and understanding, just as you would a close friend. Embrace self-compassion during challenging times and forgive yourself for past mistakes.
Limit exposure to negativity: This can be a tough hill to climb, especially when life places you around this energy daily! But when you can, surround yourself with positive influences like uplifting books, supportive friends, or inspiring podcasts. Minimize exposure to negative news or toxic relationships that drag you down.
Engage in self-reflection: Take time each day for self-reflection. Journaling or meditation can help you gain clarity, process emotions, and understand your thought patterns better.
Focus on gratitude: Cultivate a grateful mindset by acknowledging and appreciating the good things in your life. Regularly reflect on what you're thankful for, big or small.
Practice mindfulness: Stay present in the moment and observe your thoughts without judgment. Mindfulness helps you detach from negative thought spirals and cultivates a sense of inner peace.
Surround yourself with positive affirmations: Write down positive affirmations and display them where you can see them daily. Repeat them to yourself to counteract negative self-talk.
Embrace physical activity: Engage in regular exercise or physical activities that you enjoy. Physical movement releases endorphins, boosting your mood and reducing stress.
Prioritize self-care: Make time for activities that replenish your energy and bring you joy, whether it's taking a bubble bath, going for a walk in nature, or enjoying a hobby.
Seek support: Reach out to trusted friends, family, or professionals when you need guidance or a listening ear. Opening up and sharing your thoughts can provide valuable perspective and emotional support.
Let go of perfectionism: Recognize that perfection is an illusion. Embrace imperfections as part of being human and focus on progress rather than an unattainable standard.
Learn from setbacks: Instead of dwelling on failures, view setbacks as opportunities for growth. Extract the lessons they offer and use them to propel yourself forward.
Practice deep breathing: Deep, intentional breaths can instantly calm your nervous system and reduce anxiety. Take a moment to breathe deeply and reset during stressful situations. I practice this technique several times a day. The best part is you can do this practically anywhere!
Engage in creative outlets: Channel your emotions and thoughts into creative activities like painting, writing, or playing an instrument. Expressing yourself creatively can be therapeutic. This is another one that works well for me. In fact, this one reminds me of a line from a movie called "Where'd You Go Bernadette" - " People like you must create; if you don't, you will become a menace to society."
Build a support network: Surround yourself with like-minded individuals who uplift and support your aspirations. Engaging with a supportive community can fuel personal growth.
Avoid comparison traps: Comparing yourself to others only breeds insecurity and discontentment. Focus on your journey and celebrate your progress, no matter how small. If you master this, you will lighten your mental load by a ton!
Practice forgiveness: Let go of grudges and resentments that weigh you down. Forgiveness is a gift you give yourself, freeing you from the burden of the past.
Laugh often: Seek humor in everyday situations and make room for laughter. Laughter is a powerful stress reliever and helps shift your perspective.
Disconnect from technology: Take regular breaks from screens and immerse yourself in activities that don't involve technology. Rediscover the joy of being fully present in the offline world.
Practice random acts of kindness: Perform small acts of kindness for others without expecting anything in return. Acts of generosity not only benefit others but also nourish your own soul.
Cultivate a positive morning routine: Start your day with energizing and uplifting activities. Whether reading, journaling, or exercising, establish a morning routine that sets a positive tone. I start my day with at least a half hour of meditation and prayer.
Learn to let go of control: Accept that you can't control everything. Surrender to the flow of life, and focus on what you can control—how you react and adapt.
Engage in learning and personal growth: Expand your knowledge, learn new skills, and challenge yourself intellectually. Personal growth empowers you to become the best version of yourself.
Practice active listening: Truly listen to others without judgment or interrupting. By offering your full presence, you deepen your connections and better understand those around you. This one takes practice, but it's a freeing exercise to partake in whenever life gives you the opportunity.
Find a hobby or passion: Discover activities that ignite your passion and make you lose track of time. Engaging in hobbies can bring a sense of fulfillment and purpose.
Embrace solitude: Spend time alone to recharge and reconnect with yourself. Solitude allows for introspection and self-discovery.
Practice forgiveness towards yourself: Be gentle with yourself when you make mistakes or fall short of your expectations. Treat yourself with the same compassion you would show a loved one.
Set achievable goals: Break down your larger goals into smaller, actionable steps. Celebrate each milestone along the way to keep yourself motivated.
Embrace nature: Spend time in nature and soak in the beauty around you. Nature has a calming effect on the mind and helps put things into perspective. For me, it's bike riding or taking a nice walk.
Reflect on your progress: Regularly review your personal growth journey and celebrate your progress. Recognizing your achievements reinforces your ability to take control of your life.

Well, my friend, we've reached the end of our delightful review about reclaiming your mental space. Remember, taking control of your life and thoughts is a continuous process requiring patience, self-compassion, and practice!

By implementing one or many of these 30 self-help ways, you can build resilience, maintain a positive mindset, and prevent unwanted tenants from renting space in your head.

About Me:

Hey, I'm just a girl sitting in front of a computer, asking it to love me and help me find the right words (lol). In other words, I'm not a doctor or health professional, just someone who has attended the school of life and decided to share.

I've written five self-help prompt journals, available on Amazon; if you're so inclined, you can check them out here:

Self-Awareness Workbook Why I Feel Bad Today Why I Feel Good Today I Need Help Thinking Positive Gratitude Journal

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Monday, May 22, 2023

A Salad for Breakfast? Let's Review!

Today I'm going to review the advantages of having a salad for breakfast and also share some delicious recipes to inspire your morning culinary adventures.

Yes, you read that right - a salad for breakfast!

While it seems unconventional it's actually really nice and is an idea that's even backed by Harvard Health as being very beneficial. Incorporating salad into your morning routine can provide numerous health benefits and set you up for a productive and energetic day.

My First Breakfast Salad

Now I didn't come up with this idea all by myself, I was actually away for a long weekend with my husband a few years ago and we went to a cute cafe for breakfast. I'm sure you can guess what happened, they had a menu item called a Breakfast Salad.

I had never considered salad for breakfast, but decided to give it a go and surprisingly (to me) my husband decided to try it as well. A little side note here, my husband is usually a bacon, sausage, eggs, tomatoes, mushrooms, hash browns and toast kinda guy when we're out for breakfast. I thoroughly enjoyed this breakfast salad, but my husband not only enjoyed it but continued to rave about it for weeks afterward!

A delicious and nutritious breakfast salad

Photo by Lou16, design elements from Canva

So what was in this breakfast salad? It included mixed salad leaves, roasted tomatoes, a basic French vinaigrette and was topped with a couple of poached eggs and served with sourdough toast. It really was very basic, but the yolk from the poached eggs mingled with the vinaigrette and salad leaves really well and the whole meal was amazing.

I have tried to recreate this at home a couple of times, but when I do I usually cook the poached eggs so that the yolk is a little firmer and you don't get as much yolk running through the salad which is why the last couple of times I tried I switched to a couple of fried eggs and these worked really well (although they didn't feel quite so healthy!).

Why Should You Try a Breakfast Salad?

I actually googled a breakfast salad as I was curious to see if it was something other people actually ate and it appears that there are a number of different recipes out there and the benefits certainly support this as a great breakfast idea.

Check out these benefits:

Increased nutrient intake: Breakfast salads are a fantastic way to kick-start your day with a wide array of vitamins, minerals and antioxidants. You can pack them full of fresh vegetables, fruits and other ingredients such as eggs, nuts and seeds that all help to support your overall well-being.

Enhanced digestion: Fiber-rich vegetables and fruits found in various breakfast salads can promote healthy digestion, prevent constipation and keep you feeling full for longer. Incorporating fiber into your morning meal helps maintain a healthy gut and supports optimal digestive function.

Sustainable energy levels: Unlike sugary cereals or pastries, breakfast salads offer a steady release of energy throughout the morning. A combination of complex carbohydrates, proteins, and healthy fats helps stabilize blood sugar levels, preventing energy crashes and mid-morning cravings.

Boosted brainpower: Research suggests that a well-balanced breakfast positively impacts cognitive function, memory and attention span. Breakfast salads, right in brain-boosting nutrients like omega-3 fatty acids, antioxidants and B vitamins, can help you stay focused and alert throughout the day.

Breakfast Salad Recipes

Avocado and Egg Salad

Ingredients: Mixed greens, avocado, hard-boiled eggs, cherry tomatoes, red onion, bacon bits, lemon juice.

Arrange the mixed greens on a plate. Top with sliced avocado, halved hard-boiled eggs, cherry tomatoes, sliced red onion and bacon bits. Squeeze fresh lemon juice over the salad and enjoy.

Berry Spinach Salad

This is a salad that I have tried a few times and I have found it listed on Pinterest as a breakfast salad, I've only had it as a lunch/dinner salad and I've added mackerel to it as I'm not sure that it contains enough protein for a meal on its own, especially breakfast.

Ingredients: Fresh baby spinach, mixed berries (strawberries, blueberries, raspberries - side note I've also had this with just strawberries), sliced almonds, crumbled feta cheese, balsamic vinaigrette.

Toss the spinach, berries, almonds and feta chees together in a bowl. Drizzle with the balsamic vinaigrette and enjoy.

What About a Warm Salad?

I have also had a warm salad for breakfast (this is also a great Sunday night dinner when you need something quick and simple)

Ingredients: Crushed garlic, mixed salad leaves, cherry tomatoes, and eggs. Optional ingredients include roasted sweet potato, spring onions, and capsicum.

Add a clove of garlic (crushed) into a pan with some olive oil and let it heat up. When you can smell the garlic it's time to throw in the mixed salad leaves and let them wilt down, stirring. Once they have started to wilt throw the tomatoes and any other ingredients in to heat through, pop a lid on and take off the heat.

Now cook your eggs, either poached or fried are great, when the eggs are ready transfer the salad to your plate and top with the eggs.

Will You Be Eating Salad for Breakfast?

So what do you think, will you try salad for your breakfast? Experiment with different fresh ingredients and let us know how you find it.

If you're interested in getting and/or staying healthy why not join our Facebook Group - Healthy Tips to Feel & Look Your Best.

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Thursday, May 18, 2023

Oats Based Breakfast Ideas That Include Fruit & Vegetables

Images of oat based breakfasts like proats, overnight oats and oatmeal bake

Photos by Lou16, template by Canva

I absolutely love oats for breakfast, for years I had porridge every morning until I was introduced to proats. I think proats is probably my favourite breakfast, although I've recently discovered an oatmeal bake which is absolutely amazing.

Sometimes, in Queensland, it's too hot to eat proats so one of my alternative oat-based options is overnight oats.

I like to make sure I increase the nutritional content of these meals by adding a couple of servings of fruit and vegetables to them. Starting the day with fruit and vegetables helps you to hit your daily target. Let's review how you can do that with each of these three meal ideas.

Proats with Cauliflower!

Yes, you heard correctly and if you're anything like me when you read that you probably thought cauliflower for breakfast - you're crazy! I actually really enjoy it though so let me take you through how I make it.

First of all, I've been enjoying proats for years using just oats and when I was told I could substitute the oats for cauliflower I was NOT going to do that, however, I did decide I would try adding a little bit of cauliflower to my oats and take it from there.

2/3 cup oats
1/3 cup frozen cauliflower rice
2 scoops Arbonne protein powder (if you use a different brand then this may need to be adjusted, it's basically one serving)
1 2/3 cup water (you can use milk of your own choice and also adapt the amount if you prefer your proats a different consistency)
1 tsp nut butter (optional)

Add the oats and the cauliflower to a bowl next put the liquid and protein powder into a shaker and shake. This ensures you don't get lumps in your proats so please don't skip this step.

Add the protein shake to the oats mixture and mix well.

Pop into the microwave for 2 mins, take out and stir well, then put back in for 1 minute.

If you're adding nut butter pop it in now and then stir really well before putting it in a bowl to serve.

I top it with fruit and seeds ie cherries and pumpkin seeds or strawberries with sunflower and flaxseeds.

Now I wouldn't personally want to add more than a third of cauliflower to my oats and I will admit you can taste the cauliflower, but I actually don't mind the flavour I think it goes well together, especially for chocolate or mocha flavour oats. Vanilla oats don't disguise the cauliflower flavour nearly as well, in my opinion.

Overnight Oats

I love making my overnight oats, but most of my recipes only used to contain fruit and no vegetables, as I was scrolling Instagram one day I came across a carrot cake overnight oats recipe and had to give it a go. I didn't really like it to be honest, but I did love the idea of having carrots for my breakfast so I experimented and remembered that my husband's secret ingredient when he makes carrot cake is pineapple so...check out my carrot cake overnight oat recipe that I DO like.

2/3 cup oats
1 small carrot, grated
1 tbsp chia seeds
a small handful of frozen pineapple
2 scoops Arbonne vanilla protein powder
2/3 cup DF milk (I like to use oat milk)
1/3 cup coconut yogurt
1 tbsp nut butter (I use almond)
dash of cinnamon

Topping

Yogurt & pumpkin seeds

Combine the oats, carrot, chia seeds, protein powder, cinnamon and pineapple together in a container and give a quick stir. Now add the milk and coconut yogurt and mix together really well. Place in the fridge overnight.

In the morning roughly spread your nut butter on the top and then add the yogurt or see below for the bonus recipe and use my protein-enhanced yogurt (this is what I prefer to use. Originally I tried using just one scoop of protein in the base layer and the other scoop in the yogurt layer, but one scoop in the base leaves it tasting a little bland it definitely needs the full 2 scoops).

Finally, sprinkle the pumpkin seeds on the top and enjoy!

Oatmeal Bake

There's no way I can think (just yet anyway) how to add any vegetables into this bake, but it does contain a couple of serves of fruit and it tastes delicious. I find it super easy to prepare and pop into the oven as I do a few other jobs before it's time to eat. Here's the recipe, let me know if you try it:

1 banana
3/4 cup unsweetened plant milk
1 cup oats
1/2 tbsp baking powder
1 tbsp chia seeds
1/2 cup frozen berries

I make this all in the pie dish that I am going to cook it in so that there are fewer dishes to wash! So, after turning the oven on to preheat at 180C, mash the banana then add the oats, baking powder, chia seeds and plant milk. Stir it all together well before adding your frozen berries and mixing them in well (I've tried lots of different versions and prefer using mixed berries).

When the oven has come up to temperature pop the oat mixture in for 20 minutes or until golden brown on top. Voila! It's finished and tastes delicious. You can eat it by itself or add a dollop of yogurt on the top - my personal favourite way is by adding some of my protein-enhanced yogurt (sometimes a few fresh berries on top as well).

Bonus Recipe

Well not really a bonus recipe, but here's how I make my protein-enhanced yogurt. I basically take a scoop of Arbonne's vanilla protein powder and a very generous dollop (or two) of coconut yogurt and mix them together. The result is a sweeter flavoured, protein-packed yogurt that is great on the bake above, or on top of pancakes or waffles. I have even mixed fresh berries through this and eaten it as a snack.

Image of a delicious bowl of proats, just one of the 3 oats based breakfast ideas mentioned

Photo by Lou16, Template by Canva

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Monday, May 8, 2023

Reviewing How to Pack Your Breakfast Smoothie With Nutrition

Protein smoothies make great breakfast ideas when they have plenty of nutrition added

Photos by Lou16, design via Canva

Smoothies can be a great breakfast idea for people who don't have much time to eat in the mornings or don't feel like they can eat in the morning.

A protein smoothie can easily be made the night before and grabbed to drink on the go which makes it perfect for the person who gets up at the last minute before racing to get a train; or for the busy mum who is trying to make sure her children eat their breakfast and get to school on time before she gets to her own job.

They are also perfect for the person who just can't face the idea of food first thing in the morning. My own father didn't eat breakfast for the majority of his life as he couldn't stomach any food until he'd been up for a number of hours. He could manage coffee or tea, however so I think a smoothie would've been a great idea. My late mother-in-law would take a smoothie for breakfast after she became a widow and lost her appetite.

Now there's a lot more to a protein smoothie than just protein powder and water though, when you're having them for breakfast you need to make sure that you pack plenty of nutrition in there as it's the most important meal of the day.

An ideal protein smoothie should include protein (I use Arbonne's protein powder, but I have seen recipes that use chickpeas instead), vegetables, fruit and healthy fat.

Chocolate Cherry Protein Smoothie

2 scoops chocolate protein powder

1/2 avocado

frozen cherries

baby spinach

1 tsp raw cacao powder

coconut milk

Blend this all together for a delicious breakfast smoothie.

Carrot Cake Smoothie

2 scoops vanilla protein powder

grated carrot

frozen pineapple

1 heaped tsp cashew butter

oat milk

dash of ground cinnamon

Blend this all together for a delicious breakfast smoothie

There are lots of different options you can use for a protein smoothie and there really is one to suit everyone. You can check out a range of smoothie recipes in my Facebook group - Healthy Tips to Feel & Look Your Best. including the delicious Pineapple Lump smoothie and the Blueberry & Lemon Smoothie.

How to give your protein smoothies a nutritional kick

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Thursday, May 4, 2023

Egg-based Breakfast Ideas That Contain Fruit & Vegetables

Some egg-based breakfast ideas with vegetables

Created on Canva by Lou16

Eggs are a very popular breakfast option that is packed full of protein to make you feel full throughout the morning. There are ways in which you can pack an additional nutritional punch to your eggs, however, by adding some fruit and vegetables to them. There are a number of different ways in which you can do that, let's review some of them.

Veggie and Egg Scramble

This is something that my husband regularly has. He usually takes a little bacon, some bell peppers and spring onions and sautes them in the pan. Once they are softened he adds in some beaten eggs and scrambles them all together.

I will sometimes have this with bell peppers, spring onions, cherry tomatoes and roasted sweet potatoes.

Another variation on this is my spinach scrambled egg breakfast. I always have cubes of frozen spinach in the freezer so I'll defrost a cube and add to a pan with some crushed garlic and saute before adding beaten eggs and scrambling together - I usually serve this with tomatoes and black beans which I cook as follows. I half or quarter some mixed cherry tomatoes and add to a pan to saute along with 1/3 tin of black beans (rinsed), fresh parsley if I have any and a sprinkle of smoked paprika.

Sweet Potato and Kale Hash with Fried Egg

Peel and dice a sweet potato and saute it in a pan with some olive oil. Once it's almost fully cooked, add in some chopped kale and continue to cook until the kale is wilted. Fry an egg and serve it on top of the hash.

Zucchini and Tomato Frittata

Thinly slice one zucchini and some cherry tomatoes and arrange them in a greased pie dish. Beat some eggs and pour them over the vegetables. Bake in oven at 350 degrees for 20-25 minutes or until the eggs are set.

Frittatas are a great way to use any leftover vegetables that you have, I've used baby spinach, bell peppers, broccoli and spring onions as just a few examples.

Breakfast Salad with Soft Boiled Eggs

There are a few different options for breakfast salads that you can check out, but here's just one for you using a soft-boiled egg or two.

Chop up some mixed greens, cucumber and strawberries and toss them together in a bowl. Soft-boil an egg (or two) and serve it on top of the salad.

Mushroom and Spinach Omelette

Saute some sliced mushrooms and spinach in a pan. Beat some eggs and pour them over the vegetables. Fold the omelette over and serve.

Obviously there are lots of different flavour options when it comes to omelettes and lots of different vegetables you could add.

French Toast with Berries

I used to always have French Toast as a savoury option until the internet when I discovered people often had it with maple syrup and other toppings.

Take your bread and dip it into some beaten egg, fry on both sides until golden brown and serve with fresh berries and honey or maple syrup.

These are just a few ideas to get you started, but the possibilities are endless when it comes to incorporating fruits and vegetables into your egg-based breakfasts. Not only will you be getting a delicious and satisfying meal, but you'll also be fueling your body with important nutrients to start your day off right.

Some egg-based breakfast ideas that also contain fruit and veg

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Tuesday, May 2, 2023

Reviewing Why a Protein-Rich Breakfast is Important

Image created by Lou16 using Canva templates

We all know that breakfast is the most important meal of the day (it was certainly a favourite saying of my mothers!), but did you know that having a protein-rich breakfast can provide several health benefits?

Protein is an essential macronutrient that plays a crucial role in various physiological processes in the body. Consuming protein-rich foods at breakfast can help build and repair tissues, increase satiety, improve metabolism and regulate blood sugar levels.

Here are some of the benefits of having a protein-rich breakfast:

1. Helps in Building and Repairing Tissues

Protein is made up of amino acids, which are the building blocks of the body's tissues. Eating a protein-rich breakfast can aid in repairing damaged tissues and building new ones. This is particularly important for people who engage in physical activities such as weightlifting and endurance training. Studies have shown that consumming protein-rich foods at breakfast can help improve muscle mass and strength.

2. Increases Satiety

Eating protein-rich foods at breakfast can help you feel full for a longer time, which can prevent overeating and snacking later in the day. This can help in weight management and weight loss goals. A study published in the American Journal of Clinical Nutrition found that people who ate a high-protein breakfast consumed fewer calories throughout the day than those who ate a low-protein breakfast.

3. Improves Metabolism

Protein has a higher thermic effect than carbohydrates and fats, which means that the body burns more calories by digesting protein-rich foods. This can help boost metabolism and increase calorie burn throughout the day. A study published in the Journal of American College of Nutrition found that consuming a high-protein breakfast can help improve metabolic rate and increase fat burning.

4. Regulates Blood Sugar Levels

Eating protein-rich foods at breakfast can help stabilize blood sugar levels, which can prevent energy crashes and sugar cravings later in the day. This is particularly important for people with type 2 diabetes or insulin resistance. A study published in the Journal of Nutrition found that consuming a high-protein breakfast can help improve insulin sensitivity and reduce blood sugar levels.

5. Helps Alertness

Protein provides the amino acids your brain needs to function at its most optimal level. When you eat a protein-rich breakfast it raises your brain's tyrosine levels. Increased tyrosine levels help your brain to produce neurotransmitters called norepinephrine and dopamine, which give you energy and make you feel awake and alert.

Some Examples of Protein-Rich Breakfasts

Try to aim for at least 20-30 grams of protein at breakfast to reap the benefits. Examples of protein-rich breakfasts include:

Eggs
Protein Smoothies and/or smoothie bowls
Overnight oats
Breakfast parfaits
Proats
Greek yogurt with fruit, nuts and seeds
Protein pancakes
Salmon or lean meats

To sum up, having a protein-rich breakfast can provide numerous health benefits and help you maintain a healthy lifestyle. Incorporating protein-rich foods into your breakfast routine can improve muscle mass and strength, increase satiety, improve metabolism and regulate blood sugar levels. So, the next time you're planning your breakfast, make sure to include some protein-rich foods!

More health tips can be found in my Facebook Group - Healthy Tips to Feel & Look Your Best.

Image created in Canva by Lou16

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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Monday, March 6, 2023

Reviewing Liquid IV for Hydration

I have had some health issues for a very long time that result in pain, lethargy, and dehydration. I recently received advice to use Liquid IV for rehydration. I reluctantly agreed despite my reservations about trying yet one more chemical concoction that doesn't work. However, I have found that this drink powder added to 16 ounces of water makes me feel significantly better.

What am I talking about? What is a hydration drink? I was very skeptical when my new doctor suggested that I give this over-the-counter powder a try. I almost didn't make the purchase. After all, drinks such as Pedialyte and Gatorade never seemed to make a difference in how I felt. And things that previous doctors have suggested have had side effects; more problem than cure. But this new doctor seemed to take a new holistic approach and I decided to give it a try.

I am NOT a doctor. And I am not passing on my experience as medical advice. If you aren't feeling well please consult your doctor. This is not a medical review as Liquid IV is a drink powder - not a medical intervention. This is not a pharmaceutical.

Liquid IV Hydration Multiplier

Liquid IV Hydration Multiplier is a flavored powder that is non-GMO, great tasting, drink mix that when added to water delivers "hydration to the bloodstream faster and more efficiently than water alone".

contains 3x the electrolytes of traditional sports drinks
5 essential vitamins (B3, B5, B6, B12, and Vitamin C)
uses Cellular Transport Technology (CTT) to hydrate faster than water alone
no artificial flavors
great taste

Reviews are positive and people who recommend Liquid IV are athletes, people who work outdoors in the heat, and people like me. At the time of this writing, there are over 31,000 reviews and 4.7 out of 5 stars on Amazon for the strawberry flavor (there are several flavors to choose from - I prefer the strawberry).

One bit of information of interest about the company itself is that they report their mission is to "Change the World by helping people everywhere live better lives." They report working with a variety of organizations and individuals to get Liquid IV "into the hands of millions of people". I have not researched and am unable to confirm that this occurs. But if it does, that is a wonderful thing.

My Personal Hydration

No matter how much water I drink, and I drink quite a bit every day, I struggle with dehydration. And we know that hydration is important for the human body.

"Your body needs to be hydrated to function at its best. If there isn't enough liquid in your body, essential functions like circulation don't perform as smoothly and your organs won't get necessary nutrients, resulting in less efficient performance" - Texas Health and Human Services

Liquid IV is helping me to feel better and to function better. I keep some handy for daily use, travel, and days that I'm working here on the homestead and exerting myself more than usual.

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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Sunday, February 19, 2023

Discovering Your True Self: Reviewing A Workbook for Adults

Introducing the Latest Addition to the StumpedBook Collection: A Self-Awareness Workbook Featuring 196 Detailed Self-Evaluating Questions

Have you felt uncertain, confused, lost, or in need of clarity lately?

I know several family and friends who are going through challenging times, so I decided to create a healthy tool to help us all navigate this crazy life.

This latest addition to the StumpedBook collection is hot off the press: A Self-Awareness Workbook is now available on Amazon.

This Workbook Explores the Depths of Our Thinking

This in-depth journal asks 196 intense questions designed to help us review, reflect, and get to know ourselves better.

Like a diary, this workbook is not meant for prying eyes or to be judged by others; it's simply a tool to help us privately sort out our thoughts and gain a deeper understanding of ourselves.

A Breakdown of the Chapters:

Table of Contents for The Self Awareness Workbook by Barbara Tremblay Cipak

The Benefits of Self-Awareness are Immeasurable

We can potentially boost our self-confidence and resilience, deepen our understanding of our relationships, reduce stress and anxiety, and find greater happiness and fulfillment.

With this guide by your side, you'll learn how to:

Gain insight into your thoughts, emotions, and behaviors
Foster self-acceptance and self-love
Discover your actual values and beliefs for a clearer sense of purpose
Cultivate mindfulness and live in the present moment
Enhance your communication and strengthen your relationships

An Interior View of Chapter 1 - Each Chapter Introduces an Inspirational Quote

Chapter 1 in the Self Awareness Workbook by Barbara Tremblay Cipak - Available on Amazon

Gain Greater Clarity and Direction in Life

Designed to help us better understand ourselves and uncover the truth about who we really are, this personal workbook is meant to be a tool to help us safely explore our values, beliefs, and motivations.

Sometimes, we think we know ourselves well enough, but when asked in-depth questions about our experiences and beliefs, we often uncover a deeper sense of self-awareness.

A Look At Some Questions:

Questions about Emotional Self Awareness

Each chapter features a list of questions about the chapter's topic.

Questions about Self Worth and Self Esteem

The book measures 8.5 by 11 inches, so there's plenty of room to write an answer for each.

Self Awareness Questions about Communication

If self-discovery is important to you or someone you love, you can also check out these additional journals in the StumpedBooks collection:

More Books by Barbara Tremblay Cipak StumpedBooks

Books by the Author on Amazon Here

Disclaimer: Neither the book nor its author is a medical professional – The Self-Awareness Workbook is strictly for recreational journaling.

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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Wednesday, February 15, 2023

Healthy Pistachio Cherry Chocolate Chip Marshmallow Cereal Treats Recipe

I am in love with ChocZero's amazing new keto-friendly marshmallows. As soon as I received my first order, I knew I wanted to pair them with Magic Spoon cereal to make a healthier version of my husband's favorite marshmallow cereal treats. However, I didn't want to make just a plain, garden-variety, healthified version of the traditional treats. Instead, I came up with this fabulous, extra-delicious recipe where the vanilla flavored marshmallow and frosted cereal is studded with bursts of extra flavor from chopped salted pistachios, unsweetened dried cherries and sugar-free dark chocolate chips.

In today's review, I'm delighted to share my brand new, original recipe that is gluten-free, grain-free and has no added sugars. Enjoy!

Low carb, keto-friendly pistachio cherry chocolate chip marshmallow ceral treats <5 net carbs per serving

My photos don't do justice to these firm yet ooey-gooey, healthy marshmallow cereal treats studded with chopped pistachios, dried cherries and dark chocolate chips. They're insanely good!

Healthy Marshmallow Cereal Treats That Taste Even Better Than the Original!

One of my favorite things about these treats is that they are firm and non-sticky when cooled while also having a fun, ooey-gooey, chewy consistency when you bite into them. This recipe truly exceeded even my high expectations for developing it. More importantly, it also earned the ultimate compliment from my husband, a dyed-in-the-wool Rice Krispie treats lover who said these are even better than the ones made from the sugar-laden original recipe!

I do want to give credit to two recipes that influenced the development of mine. The first is Scott Loitsch's Rice Krispie Treats recipe (account required) from The New York Times' "NYT Cooking" section, which gave me the idea to brown the butter before stirring in the marshmallows. The second is Maya Krampf's Healthy Rice Krispie Treats recipe from the Wholesome Yum website, which recommended coarsely chopping the cereal (I decided to coarsely crush mine instead).

The idea of adding chopped pistachios, cherries and sugar-free dark chocolate chips was entirely my own.

Sugar-Free, Gluten-Free and Grain-Free Ingredients Are Just Healthy Options. Make These Treats Your Way!

If you aren't concerned about healthy eating, feel free to substitute conventional marshmallows, chocolate chips and your favorite plain or frosted cereal (including Rice Krispies, if you like) to make these scrumptious sweet treats.

You definitely don't want to miss out on this fabulous, extra-special version of the beloved, traditional Rice Krispie treats recipe. Your family is sure to love my new variation!

Healthy Pistachio Cherry Chocolate Chip Marshmallow Cereal Treats Recipe

Platter of healthy pistachio cherry chocolate chip marshmallow cereal treats

I wish you could taste these incredibly yummy treats that no one would believe are actually healthy!

Author: Margaret Schindel

Prep Time: 10 minutes

Cook Time: 5-10 minutes

Cooling Time: 60 minutes

Servings: 16

Ingredients

7-ounce (198 g) box grain-free cereal, Frosted flavor (I used Magic Spoon), coarsely crushed with a rolling pin
1/2 cup roasted and salted pistachos (I used Wonderful), coarsely chopped
1/3 cup unsweetened dried cherries (I used Sunrise), chopped
1/2 cup (1 stick) unsweetened butter (I used Vital Farms), plus extra for greasing baking pan and parchment paper
10-ounce (283 g) bag keto-friendly marshmallows, no sugar added (I used ChocZero)
1 tsp. kosher flake salt (I used Penzeys)
1 tsp. pure vanilla extract (I used Penzeys double-strength)
1.75 ounces (50 g) sugar-free dark chocolate baking chips (I used ChocZero)

Directions

Lightly butter a 9-inch square baking pan. Line it with baking parchment, leaving enough overhang to serve as handles. Generously butter both the parchment-lined pan and an additional small sheet of parchment paper. Set aside.
Use your hands to mix the coarsely crushed cereal with the chopped pistachios and dried cherries. Gently rub the cherry pieces between your fingers to coat with cereal crumb "dust" so they don't stick together. Set the mixture aside.
In a 5-quart, nonstick stock pot, melt the unsalted butter over medium heat until it starts to foam. Reduce heat to low and continue cooking for another two to three minutes, stirring constantly with a silicone spoon or spoonula (spoon spatula), until the milk solids turn a deep golden brown. (Note: It took about five minutes on my glass top electric stove.)
Use the back of the silicone spoon to smear some of the melted, browned butter halfway up the sides of the pot and add the marshmallows, salt and vanilla. Take the pot off the heat and immediately start stirring the marshmallows into the hot butter until they are mostly melted.
Quickly stir in the cereal, pistachio and dried cherries mixture.
Pour/scrape half of the mixture into the prepared baking pan, then sprinkle with half of the dark chocolate baking chips. Use the extra sheet of buttered parchment to press down gently to level the surface. Quickly repeat with the other half of the marshmallow mixture and the remaining chocolate chips.
Allow to cool at room temperature for 60 minutes.
Use the overhanging parchment paper "handles" to life the cooled slab out of the pan and invert it onto a cutting board. Peel off the parchment and use a long, sharp chef's knife to cut the slab into 16 squares.
Turn the squares right side up, then serve. Wrap any leftover pieces individually in either wax paper or parchment paper and place inside an airtight storage container. Store at room temperature (do not refrigerate, which will cause them to harden too much) or freeze.

Nutrition Facts

Here are the nutrition facts for one serving of this recipe as calculated by the Carb Manager premium app, using the My Recipes feature to create a custom recipe and entering the ingredients and quantities listed in this recipe post. My photo of all the ingredients to shows the exact brands and products I used for each ingredient (the butter is Vital Farms unsalted grass-fed butter).

I used the Carb Manager premium app's custom recipe feature to calculate the nutrition facts for this recipe, using the exact brands shown in my ingredients photo.

Tips for Making My Extra-Special Healthy Marshmallow Cereal Treats

Here are my tips for getting great results.

Choose the Ingredients That Fit Your Dietary Requirements and Taste Preferences

These are the exact ingredients and brands I used, and the ones on which the nutrition facts are based.

I chose ChocZero marshmallows with no added sugar and ChocZero dark chocolate sugar-free baking chips, which are sweetened with low-glycemic sweeteners that don't upset my tummy, unlike some other brands that give my husband and me gastric distress. (Note: I bought my baking chips last year, before the packaging was updated.)

Similarly, I chose Magic Spoon grain-free, gluten-free frosted cereal with no added sugars, one of the few such cereals that doesn't cause us digestive issues. (I initially bought a variety pack to try several flavors after reading my fellow Review This Reviews contributor Barbara's Magic Spoon keto cereal product review and both my husband and I really like all the flavors we have tried so far.)

If you want to make these treats low carb and keto-friendly, be sure to choose unsweetened dried cherries with no added sugars and minimal other ingredients. I chose unsweetened Sunrise Dried Cherries that contain only one ingredient: sweet cherries. They are surprisingly sweet, moist and delicious, and since the 1/3 cup used in this recipe is divided among 16 servings, the net carbs can fit within all but the most strict keto diet regimens. They also add a nice bit of dietary fiber and healthy polyphenols.

Crush the Cereal While It's Still Inside the Bag

Magic Spoon frosted grain-free cereal crushed with rolling pin

I used a rolling pin to coarsely crush the cereal inside the bag before opening it.

The first time I made these I tried coarsely chopping the cereal, but found it made a mess that was hard to corral. Pressing on the cereal with a rolling pin while it's still inside the sealed bag is a much neater and, for me, easier way to accomplish the same end.

Line Your Baking Pan With Parchment and Butter Generously

"Mise en place" of prepared and measured ingredients with parchment paper lined and buttered baking pan

After crushing my cereal and chopping my pistachios and dried cherries, I measure and set out all my ingredients ("mise en place") so I can move quickly during this recipe, when time is of the essence.

Keto marshmallows with no added sugar do not behave exactly the same way as conventional marshmallows made with sugar, especially when they are melted.

Trust me when I tell you that butter alone, no matter how generously applied, is not enough to prevent this marshmallow mixture from gluing itself to your baking pan!

Make sure to butter your 9x9-inch square baking pan (to help prevent the parchment paper from sliding around), paying special attention to the corners, line the buttered pan with two sheets of parchment paper and then generously butter the parchment. Make sure to cut the parchment paper long enough so that the overhang can serve as handles to let you lift the cooled marshmallow cereal treats out easily.

Mix the Crushed Cereal, Chopped Pistachios and Dried Cherries

Coarsely crushed cereal mixed with chopped pistachios and dried cherries

Mixing the cereal, chopped pistachios and dried cherries ahea of time helps to ensure that they are evely distributed into the browned butter-marshmallow mixture quickly.

As soon as the marshmallows are added to the browned butter, the mixture will be very thick and can harden if stirred too long or reheated. Combining the pistachios and dried cherries into the cereal ahead of time lets you incorporate these dry ingredients into the thick, melted marshmallow and butter mixture quickly and still get a fairly even distribution.

Tip: Use your hands to mix the nuts and fruit into the coarsely crushed cereal and rub the sticky chopped cherry bits between your fingers to coat them with cereal crumb "dust" and separate them.

Brown the Melted Butter for a Rich, Slightly Caramelized Flavor

When the melted butter starts to foam, turn the heat down to low and stir constantly...

...until the milk solids turn a deep golden brown.

This is a trick I picked up from Scott Loitsch's Rice Krispie Treats recipe in NYT Cooking, and it's a dandy one.

The added richness and depth of flavor is subtle but significant!

Add the Chocolate Chips in Layers (vs. Mixing Them In)

Keto marshmallow cereal treats mixture pressed into lined pan and sprinkled with chocolate chips

To avoid partially melting the chocolate chips, sprinkle them in the middle and on top of the marshmallow-cereal mixture.

I wanted the chips to stay intact and produce distinct "pops" of dark chocolate flavor rather than having it marbled throughout the vanilla marshmallow cereal base. So, I decided not to mix the chocolate chips into the coarsely crushed cereal with the chopped pistachios and dried cherries to avoid the risk of them partially melting when they were mixed into the warm marshmallow and butter mixture.

Instead, I pressed half of the marshmallow-cereal mixture into the prepared pan, sprinkled on half the chocolate chips, then repeated before pressing gently with a piece of buttered parchment paper to level the surface and press in the baking chips.

Note: I love the paring of the dark chocolate with the pistachios and dried cherries, but you could substitute ChocZero milk chocolate chips if you prefer.

Cut With a Long, Sharp Chef's Knife

Cooled keto marshmallow cereal treats lifted out of baking pan with the help of the parchment paper overhang

Using the long parchment paper overhang as handles makes it easy to lift the cooled, uncut slab of marshmallow cereal treats out of the pan in one piece.

Inverted cereal treats slab cut into 16 squares

Invert the cooled slab onto a cutting board, peel off the buttered parchment and cut into 16 squares.

Using a long, sharp knife to cut these treats is extremely helpful. I use the chef's knife from our excellent, inexpensive Astercook 15-piece high-carbon steel knife set with steak knives and storage block (read my review). I had no trouble cutting the slab into squares with this knife, but if yours starts to stick, run it under hot water in between cuts.

As you can see, the slab was inverted after I peeled off the parchment paper. I cut them that way and then turned them right side up before serving.

Enjoy!