Alex – Page 5 – Happy Body Formula

All posts, Beauty & Skin Care

10 Ways To Keep Your Skin Firm Naturally

In our first post of the skin care series, we talked about 5 worst habits for your skin. Today, we’re discussing how to keep the skin firm naturally. Whether you’re looking for effective ways to age as gracefully as possible, reverse damage you might have faced from previous bad habits or sun exposure, or looking to firm up after losing weight, these tips are scientifically backed.

As we age, the skin begins producing less elastin and less collagen which are both important for keeping that firm, toned look in the skin tissue. As a result, it’s important for US to aid the body in producing those things or adding certain supplements, external creams, moisturisers, and nutrients to the diet. Here, we discuss the top ten ways to fight wrinkles and keep your skin healthy, vibrant, and plump.

Additional posts in our skincare series:

1. Use a retinoid serum

When we hit puberty, our skin stops producing elastin. This is what keeps the skin elastic, so that when you press down on it, it immediately plumps back up. With more elastin, we naturally have less wrinkles and firmer skin. We can actually aid in the restimulation process by using a serum that contains retinoids each day. The product you choose is important, though! This study confirms that retinoic acid has potential to increase elastin synthesis, while retinol did not have any significant effects. Unfortunately, retinoic acid can only be obtained by prescription. The good news? Retinol slowly converts to retinoic acid, so if you give it time, a good retinol serum DOES work.

Our product choice: Tree of Life 72% Organic Retinol Serum

2. Supplement with collagen

Collagen is a powerhouse for the skin, and its ability to keep it tight and firm comes down to the fact that the skin is made of collagen. It’s the connective tissue or our hair, nails, muscles, bones, tendon, and skin – so you’ll be doing more than just keeping your skin looking good! After age 25, our bodies become less efficient in producing amino acids which collagen provides a good dose of, so you can use it as an anti-ageing supplement. This study shows that collagen supplementation increases collagen density in the skin which can reduce wrinkle appearance. Read more about its benefits for the skin here.

Our product recommendation: Great Lakes Grass-fed Collagen Hydrolysate

3. Protect your skin from UV rays

And do it the proper way! A healthy dose of sun can be great for our vitamin D levels and our skin, but too much is too much. Besides avoiding melanoma and decreasing your cancer risk, you’ll also decrease the chances of more obvious signs of sun exposure showing up. Too much sun can worsen wrinkles, produce dark sun spots, and more. This is because the sun causes collagen to break down, and the degradation of elastin, leaving our skin with little defence. Choosing the right sunscreen is important, too. A non-toxic, mineral-based formula is going to present less risk (including cancer risk) than a chemical-laden sunblock.

Our product recommendation: MyChelle Sun Protection (SPF 28) With Antioxidants

4. Don’t forget to moisturise

Using the right moisturiser and using it regularly can help keep the skin dewy, glowing, and firm. Dehydration inside and outside leads to oxidative stress which leads the skin to a state in which it’s unable to repair itself, suffering further damage in this endless cycle. Using coconut oil as a moisturiser has extra benefits, too; according to this research, it increases skin surface lipids which help protect the skin from environmental irritants, leading to less damage over time. And remember – hydration begins by getting enough water! Staying hydrated can make a huge difference in the appearance of the skin.

Our product recommendation: Nutiva Organic Virgin Coconut Oil

5. Eat more vitamin A

Vitamin A foods are rich in retinol which is why it’s one of the most important nutrients for healthy skin. We explained the benefits above! Of course, you can supplement with it externally, but a diet that’s abundant in foods with plenty of bioavailable vitamin A is a safe bet for long-term, under-the-surface skincare. Vitamin A is a fat-soluble vitamin, so it’s important to note that these foods (if they don’t already contain fat) should be consumed with fats. Some of the foods with the most vitamin A include liver, eggs, fish, and most dairy products.

6. Skip the sugar

It’s commonly heard that sugar can increase breakouts, and there’s some truth to this. While this study examines both the effects of sugar and fat in the appearance of wrinkles, we’re willing to bet that increase in carbohydrates is the more likely culprit. Sugar is one of the most crucial habits to cut out for healthier skin overall. First, it breaks down collagen which is not the goal when we want it to do its work. Moreover, it weakens the immune system which makes our bodies less efficient at warding off bacteria which can clog the pores. Finally, it creates more testosterone leading to larger pores, hardened blood vessels, and increased oil production – none of which are making a strong case for firm skin!

7. Balance alkaline & acidic foods

An alkaline and acid balance can be beneficial for a number of reasons, one being your skin. A three-to-one ratio of alkaline to acidic foods is the golden standard for good skin. Why? Good question! Most antioxidant-heavy and nutrient-dense foods are quite alkaline including dark, leafy greens, seaweed, cooked tomatoes (high in beta-carotene which converts to vitamin A), and yellow vegetables. These vitamins help protect the skin from damage and prevent wrinkles, while acidic foods can have some undesirable effects. On the other hand, it’s important to note that most protein foods are acidic, but these foods also contain plenty of collagen to counteract the potentially negative impact on the skin. Aim for that 3:1 ratio most of the time, and you’ll be feeding your skin.

8. Build muscle

This one is especially important for people after weight loss, and it’s more central to the entire body – not just the face! We want to keep our skin firm all over. Building muscle can change body composition big time, helping the body to appear more filled out and toned. Losing fat and building muscle will increase the dramatic change in appearance. Basically, you want to perform the ol’ switcheroo – fat to muscle makes a big difference. It’s not easy to put on muscle, but 3-5 days per week lifting weights or performing resistance training should do the trick in conjunction with plenty of protein. Check out our favourite kettlebell exercises, or take on The 30-day Squat Challenge!

9. Stay hydrated

We’ve already hinted at it here a few times, but we can’t stress this one enough. Water is a common nutrient deficiency. It helps us keep our skin moisturised, offering up many of the same benefits as using a daily moisturiser. It’s also one of the most alkaline foods we can eat, so it can help you meet your ratio when balancing alkaline and acid. Water can increase blood flow to the surface of the skin to decrease wrinkle appearance, and improve the thickness and density of skin. Some of the skin’s structures that support collagen – a building block of the skin – also rely pretty heavily on water, and those structures need enough fuel!

10. Use a sea salt scrub

There’s some evidence that a sea salt scrub can firm up skin. It’s also great for exfoliation, removing dead skin cells, and simply pampering yourself at home. It’s simple to stock one up and use it each day in the shower. Plus, exfoliation means the skin will be more receptive to the benefits of a good moisturiser, since it will reach deeper into the dermis. Salt scrubs also contain important minerals like magnesium, potassium, and calcium which aid in skin cell restoration and provide anti-ageing effects.

Our product recommendation: Majetstic Pure Himalayan Salt Scrub

We hope you enjoyed this article! Make sure to check out our first part in this skincare series: ‘5 Worst Habits For Your Skin,’ and share if you find these tips helpful!

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Alex

Music, mountains, dogs, travel, food and friends.

All posts, Recipes

Pinchos de Pollo (Chicken Skewers)

Pinchos are traditional street food in Puerto Rico and can be made from pork or chicken that has been marinated in a tangy sauce and then grilled to perfection. You can serve these as an appetizer or a light meal. Leftovers are great to put on top of a salad, too!

We snagged this recipe from a cookbook we are SO excited about. Latin American Paleo Cooking from Amanda Torres at The Curious Coconut with Milagros Torres features classic, authentic, and delicious Latin American cuisine without any extra junk added. Your favourite recipes are now grain-free, sugar-free, and not slacking in the flavor department. There are also loads of AIP-friendly recipes for those avoiding nightshades as well. You can pre-order the book here.

Cook’s notes: Simply omit black pepper for AIP. Other meat such as turkey or lamb can be used in place of chicken.

5.0 from 11 reviews

Pinchoes de Pollo

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Prep time

15 mins

Cook time

10 mins

Total time

25 mins

Author: Amanda Torres

Recipe type: Main

Serves: 3-4 servings

Ingredients

1 tablespoon (10 g) minced garlic
½ teaspoon fine Himalayan salt or sea salt

½ teaspoon freshly ground black pepper
2 teaspoons (2 g) minced fresh oregano, or 1 tsp (2 g) dried
1 tablespoon (15 ml) extra-virgin olive oil

1 tablespoon (15 ml) freshly squeezed lime juice (from about 1 lime)
1 ½ lb (680 g) boneless, skinless chicken breast

Instructions

Have ready 7 to 9 skewers. If using wooden or bamboo skewers, soak them in water for at least 30 minutes before grilling.

In a bowl, combine the garlic, salt, pepper, oregano, oil, and lime juice and stir to form a paste.
Cut chicken breasts into 1-inch (2.5-cm) chunks and place in a glass container with a lid. Pour the marinade over the chicken and stir to combine.
Cover the chicken and refrigerate for a minimum of 2 hours, up to overnight.

Prepare a grill for direct cooking over medium heat (325 to 375F [170 to 190C]). Depending on the type of grill, this may take 15 to 20 minutes.
Remove the chicken from the refrigerator and thread it onto the skewers, spreading each piece as flat as possible and leaving a very small space between each piece.
Once the grill is hot, brush the cooking grates clean, if necessary (to prevent sticking).

Grill the kebabs over direct medium heat, keeping the lid closed as much as possible, until the chicken is firm to the touch and no longer pink in the centre, 8 to 10 minutes total, turning once or twice during cooking. Take care not overcook.
Remove from the grill and serve immediately.

PIN FOR LATER FROM HERE

Alex

Music, mountains, dogs, travel, food and friends.

All posts, Health & Wellness

5 Reasons Everyone Is Talking About RXBAR

There’s a reason or two (or five) why RXBAR ended up on our favourite paleo protein bar list. I don’t love to play favourites, but I’m willing to say RXBAR is my favourite. It reigns supreme when it comes to taste, ingredients, and variety, and you’ll learn why.

If you’ve ever dabbled with protein bars, you’re probably familiar with a generally disappointing texture and taste. Most bars feel like they’re made of ingredients we generally aren’t cooking or baking with, and that’s true. RXBAR is a cut above the rest, because their ingredients – which you can find conveniently labelled on the front for full transparency – are real! We recognise them all! How cool is that? Plus, there aren’t any artificial sweeteners in the mix. If you’ve ever had maybe two protein bars in a day, you know protein powder + artificial sweetener = lots of cramping. Yikes.

Okay, let’s keep raving on with our top five reasons why RXBAR is the best of the best, and why everyone’s talking about ’em these days.

1. Real ingredients + label transparency

How often do you see the ingredients labelled directly on the front of the package? This was a brilliant marketing move on RXBAR’s part, and one they can feel confident in making. Not only is it all up front – including the “no B.S.” claim – but these ingredients are good for you. The protein in the bar, which comes out to 12 grams per serving, comes from egg whites rather than a whey, soy, or pea protein isolate. This means it’s MUCH better for digestion.

The sweetness comes from dates rather than xylitol, sucralose, or erythitol which can also screw up digestion. Nuts add a boost of fats, and you’ve basically got a balanced meal in a package. These ingredients also make the RXBAR suitable for nearly any diet, from the plant-based eater to the paleo dieter.

2. Endless flavours for endless options

Everything is better when we have choice in the matter. RXBAR has made some serious progress in its flavour variety, and every single one of them are delicious. This is great for picky eaters, and even the kids won’t have a hard time deciding which flavour they like the best! You can choose from 12 different flavours including blueberry, mixed berry, maple sea salt, chocolate peanut butter, coconut chocolate, chocolate sea salt, mint chocolate, apple cinnamon, coffee chocolate, peanut butter, pumpkin spice, and chocolate chip.

3. Real fuel on the go

It can be really hard to find a good bar that you can rely and trust upon, but the RXBAR will change all of that. We’re a culture of convenience, and for someone who chooses to live a healthy lifestyle and eat real food, this often means creating your own convenience. The RXBAR is a travel essential for me, and you can always find one or two in my carry-on. It’s a hiking staple, and I always take them whether I’m hiking a few miles or backpacking for a few days. The protein source means you can stay satiated while most convenient foods have too much sugar to say the same. It’s real fuel when you need it the most, and you can easily order these in bulk to stay prepared.

4. The texture is SO good

Seriously. Most protein bars are chalky, artificial-tasting, and not-super-satisfying. The RXBAR changes all of that. The egg whites keep it firm and give it a nice, baked good texture. The dates come in to lend their natural sweetness while keeping it nice and chewy. These things can almost be tough to eat! The nuts strewn throughout add additional texture and crunch. It’s rare to be able to taste and appreciate all of the ingredients in a bar. No “fake” chocolate coating or grains to fill things out in this bar.

5. Protein your body loves

The problem with most protein sources found in bars is that our bodies just don’t know what to do with it. Sure – some bars outweigh the 12 grams of protein found in the RXBAR, but is your body really taking it all in? Whey can cause stomach upset for many, plus it’s usually derived from a non-sustainable source. While grass-fed whey is absorbed by the body quite well, it can cause distress for those who don’t do dairy. Plant-based protein sources – especially soy – can be problematic for many reasons, one being your body’s inability to use it all. With egg whites, we increase bioavailability while also being inclusive of many people’s food sensitivities or intolerances.

Where to buy RXBAR

Since everyone IS talking about RXBAR, it’s popping up in a lot of shops and grocery stores. In the U.S., you can reliably find a variety of RXBAR at Trader Joe’s and Whole Foods Market. I’ve also been seeing them more at gas stations and rest stops, and I almost always see them in airports (score!). If you don’t have such luck, or you live outside of the U.S., you can always order them online.

Purchase the 8-flavour, 16-count variety pack on Amazon.

Want to try ALL 12 flavours? Try this variety pack.
If you live in Australia, purchase RXBAR here.

Have you tried RXBAR? What’s your favourite flavour? Don’t forget to share if you love this bar as much as we do!

Please note that this post is not sponsored by RXBAR, however the Amazon link is an affiliate link and we earn a small % commission at no cost to you.

Alex

Music, mountains, dogs, travel, food and friends.

All posts, Natural Living

20 Mantras to Keep You Motivated

Who doesn’t love a good inspirational quote? Sometimes, you read a few lines that just stick with you. That’s what we hope to give you here today with these mantras. I love finding quotes that resonate with me and writing them down in my bullet journal, tossing them up on a sticky note attached to my mirror, or highlighted in a book. Often, I read a good quote at the right time – just when I need it the most.

Sometimes, these quotes become mantras. A mantra is a little different; to me, it’s something you live by. It’s one of those repeat-worthy thoughts that boil up in your head as soon as the going gets tough. They’re gentle reminders to yourself that this is how I live. Hopefully, you find some motivation and inspiration here.

Realising you can choose whether or not to act or react is a big “aha” moment for so many people. Next time something out of your control causes an initial knee-jerk reaction to boil up, think before you act or before you speak. You can respond thoughtfully and mindfully – you have that freedom! (Quote: Buddha)

Now that is what I call a mantra! This one is easy to remember with the three C’s. Those three words, repeated over and over and applied to different situations in your life, will carry you though as you embrace choice, chance, and change, both together and as a whole process. (Quote: Unknown)

Failure scares everyone. You’re not alone. If failure deterred everyone from trying, nothing would ever get done. None of the most groundbreaking discoveries would be made. People’s dreams would never come true. Doubt is the enemy, and you have two ways around it; embrace doubt and welcome it in, or gently push doubt aside and keep putting one foot in front of the other. (Quote: Suzy Kassem)

Think of this life – or simply the hurdle you face – as a mountain. Better yet, think of it as untouched land. Nobody has ever walked this earth before you. Yes, it’s scary to take on the unknown. Remember this, though; you are not alone, and by doing this now, you will inspire others to do the same. Gear up, grab a friend, and put on your brave face. Every step of that journey will be worth it when you reach the summit and look out over the edge. (Quote: Unknown)

This is a powerful one for many. The golden rule – “Treat others as you would like to be treated” – isn’t thought of in reverse quite often enough. Think of the way you approach friends, family, and even your children. You do it gently with love and compassion, especially when they are struggling! You have to do the same for yourself. (Quote: Jane Travis)

Comparison is the thief of joy. It’s easy to look at other people’s achievements, accomplishments, and experiences and think to yourself, “I’m not enough” in some capacity. It’s even easier to do with social media and a constant stream of someone else’s highlight reel at our fingertips. Working on your own growth and vibrancy is YOUR focus. Don’t let someone else’s success undermine what you’ve already done. (Quote: David Peplinski)

Think of each time you’ve felt accomplished. Truly, utterly accomplished. Those times are often accompanied by looking back at where you started and the word “impossible” comes to mind. You have to focus on the outcome, not just the immediate results of your action. The most worthwhile pursuits are never easy, and we often face a lot of setbacks on the path to where we want to go. Just keep going. (Quote: Elon Musk)

Life is absolutely full of uncertainty and existential questions. It can feel overwhelming and cause anxiety at times. When those questions get to be too much, harness in on what IS certain, always; you! You can always work on improving yourself even in the face of adversity. You’re the most important project in your life at any given time, so give it a good go. (Quote: Albert Camus)

The times in which you feel defeated are the most crucial to your success. Those are the times in which you need the most to push forward. Sure – you can take a step back, you can reevaluate, you can take a break, but don’t accept defeat. By proving to ourselves we can work hard when it feels like we can’t go forward, we build up the strength we need. Show yourself how strong you can be. (Quote: Maya Angelou)

There is no better time to start than now. The worst disservice you can to do yourself in the face of your dreams, hopes, and desires is to put them off for another moment. There is always something you can be doing to working towards making that happen. Do it for YOU. (Quote: Napoleon Hill)

It’s easy to get discouraged when we don’t feel like we’re at the right place to begin, or we don’t have the resources we have to get started, or that our potential just isn’t great enough. Here’s a secret: IT IS. Use what you have in this moment. Whatever it is, it is enough. (Quote: Arthur Ashe)

Courage can be hard to come by and even more difficult to cultivate. When we’re feeling doubtful, anxious, or unprepared, it’s much more difficult for us to show up. Whether that’s in our partner’s life, at our jobs, or just taking up space with our bodies or our words, you have to step foot in the room first. Let yourself be seen – shoulders back, chest out, head high – as you are. (Quote: Brene Brown)

What is mastery built upon? Practice does make perfect, so repeating the same tasks over and over will undoubtedly make you better at them. Whether this is an actual skill you’re developing or simply the mastering if your ideal lifestyle and personal development, consistency is key. Change doesn’t happen in a night. Think of all the years you spent out of practice, and remember, to reverse the process can take just as long – if not longer. Don’t let that discourage you from getting whatever it is you’re working on done each day. (Quote: Robin Sharma)

Think about everything in your life that has changed. Think about the most beautiful acts of transformation you’ve ever witnessed in yourself, in the people you love, or in nature. Think about this: those acts of change weren’t resisting that change. It’s easy for us to get caught up in what we used to be, what we used to want, and a whole lot of the past in general. Reevaluate. Recognise who you are now. Start in a new place. We have to give up to move on sometimes. (Quote: Cheryl Strayed)

In the darkest days of your life, and during your greatest struggles, you will also find the most light shining in. There, you will find your greatest triumphs. Remember this when you’re on top; remember the times you fell. Acknowledge them and appreciate them. The yin and yang of life is always present. Don’t ever doubt your strength. (Quote: Rupi Kaur)

What if being you was enough? It is. It really, truly is. Maybe it’s a cliche, but you are one of a kind! Nobody else is like you. If you can manage to make some good of that, you’re golden.

Let’s push tough love to the back burner for a moment and give ourselves some permission here. Telling yourself to “stay strong” all the time can feel a bit fake considering it’s not always as simple as it seems to toughen up and face the music. Kick and scream. Throw a fit. Be a child about it. Vent to a friend. Cry and cry and cry. Set aside time to do these things. You can be angry or hurt or discouraged as long as you resolve to ACT instead of react to those emotions. (Quote: Unknown)

When you’re feeling a little dragged down by the monotony of day-to-day life, work, and obligation, remember this: you have choices. Are you making time to feed your soul? What makes YOU happy? It’s out there – go and find it. (Quote: Dele Olanubi)

Remaining true to ourselves is the best gift we can bestow upon our own lives. We can’t follow other people’s orders, or do things at someone else’s pace. You have to seek what you want. Awaken your dreams, wishes, hopes, and desires. Look inside for answers when you can’t find them. You might be surprised. (Quote: Carl Jung)

Be flexible in all that you do. Bend to your OWN wants and wishes rather than bending for someone else’s, which is undoubtedly a more common tactic. Strength comes in our ability to recognise the change in our needs and our paths. Be aware, but be willing to take a new trail when it presents itself. (Quote: Japanese proverb)

We hope you’re feeling inspired and motivated today to take on new challenges and truly live your best life, as your best self. Keep trucking forward. You’ve got this!

Alex

Music, mountains, dogs, travel, food and friends.

All posts, Recipes

15 Delicious & Low-Carb Shirataki Noodles Recipes

If you’ve never heard of shirataki noodles, I have to warn you: your mind might be blown. These noodles are thin and translucent with a gelatinous texture, but don’t let its looks throw you off. They’re made from konjac yam, but mostly comprised of just water and a water-soluble fibre called glucomannan.

You can purchase them dry or wet, but you’re most likely to find them in “wet” packages. When you open it, you will almost definitely be put off by the smell, but a quick rinse and/or par-boil can help with that. After that, you’re ready to make some delicious, low-carb dishes! Each serving is very low in both calories and carbohydrates. In fact, many labels boast “zero calorie,” which might mean each package contains up to ten or so altogether. Since they’re sourced from yam, they’re inherently gluten-free, vegan, paleo-friendly, and keto-friendly.

They make all different types of shirataki noodles, too. Fettuccine, angel hair pasta, rice… you name it. They’re most often used in Asian-inspired dishes and cold noodle meals, but they make a fabulous starter ingredient for getting creative, and easily take on the taste of the other foods and sauces you serve them with. If you’re missing noodles in your life, these recipes are the answer.

1. Noodle salad with salmon & sesame lime dressing from Happy Body Formula

This recipe is a complete meal with fresh salmon and veggies, plus a citrus-infused sesame dressing. This is a great meal prep dish to put together for a no-heat-required office lunch. And trust us – you will want to make a big batch of this dressing to use for other dishes, too!

2. Honey sesame shirataki noodles from Just One Cookbook

Who couldn’t fall in love with a bowl like this? It’s a spin on Hiyashi Chuka which is a cold Japanese ramen. The shirataki picks up on flavours well, so a healthy blend of sesame oil and honey add both sweet and savoury notes to this dish in every bite. You can top it off with chicken, egg, cilantro, julienned veggies, or whatever you have on hand. This is a quick and easy lunch to make with already-prepped ingredients!

3. Creamy avocado pasta from Happy Keto

Missing a creamy sauce like Alfredo? This avocado pasta will hit the spot, then. With all of its rich, creamy, green goodness, avocado mixed with heavy cream is a dream come true. This pasta is served with basil strewn through the mix, though you could add some fresh herbs and grated cheese or crumbled feta and have this dish turn out even better.

4. Spicy beef ramen from Jam Hands

This takeaway is fast and low-carb. How many ramen joints can say that? Skip the packet for a packet of Shirataki noodles instead, brown some ground beef, use a base of rich beef broth (homemade bone broth is best) and make it as spicy as you’d like. This dish is keto-friendly and jam-packed with flavour, but you could also add some Hoisin sauce if you aren’t cutting carbs.

5. Sesame noodle salad from Serious Eats

This vegan dish is loaded with authentic Chinese flavour from Sichuan peppercorns, Thai chilies, Chinese Chinkiang or black vinegar, sesame paste, and toasted sesame seeds. It’s topped off with a crunchy dose of peanuts, though you could swap them out for cashews if you’re following a paleo diet. Either way, this recipe is worth picking up the obscure ingredients for!

6. Vietnamese noodle bowl salad from Ketogasm

How does a mixture of pork ribs, shrimp, and keto-fied Nuoc Cham sound? Pretty good, right? This bowl has it all going on if you want to step up your salad game without having to add the soy and sugar-filled Asian sauces typically found in otherwise healthy Vietnamese cuisine. Top off with sprouted mung beans and crushed peanuts for the best results.

7. Chicken tetrazzini from Healthy Nibbles & Bits

Carbs, cheese, and meat all in one dish? See, that’s the kind of stuff we adore. Chicken tetrazzini is a tasty Italian dish, typically pretty heavy on the noodle front, but the shirataki takes care of that. Replace the gluten-free flour with coconut flour for a totally keto version of this casserole and load up your bowl!

8. Thai lamb salad from Super Golden Bakes

Got leftovers from a roast dinner? Whether you use lamb like the recipe or you swap it for chicken or rump steak, this Thai-inspired salad is SO good, and it’s low-carb. Are you noticing a theme here? Tamarind paste, coriander, fresh mint, and red chilli bring in that distinct Thai flavour you love in your takeaway without all the added junk. This is a great lunch that utilised what you have handy, and it can be made in a flash.

9. Low-carb pizza crust from Healthy Recipes Blogs

Pizza crust made out of noodles… say whaaaaaat? Yes! We’re so on board with this idea. While we love grain-free, paleo pizza crusts, there can still be a lot of carbs involved. This changes the game though. Don’t knock it ’til ya try it. The tough part is deciding on toppings!

10. Zero calorie noodle soup from The Londoner

When’s the last time you heard of a noodle soup for zero calories? Never? We thought so. Of course, your toppings might add that number up, but you can begin with a super light soup, giving you the freedom to add all the toppings you want. The base is spicy and coconutty with fermented food favourite, miso, featuring shrimp, greens, and other goodies mixed in.

11. Korean-style noodle salad with shrimp from Closet Cooking

One look at this rainbow and your mouth must be watering! This is a fabulous summer dish served cold, but you could easily heat the ingredients up. A healthy serving of kimchi brings this one together with some healthy, gut-friendly benefits to boot.

12. Black garlic shirataki noodles with mushrooms from Pups With Chopsticks

Not just any mushrooms – king oyster mushrooms. These meaty fungi are gorgeous with texture to-die-for and mild flavour that even someone who doesn’t love mushrooms could get on board with. Black garlic adds new depth of flavour to the dish, but you could always use regular garlic too. The black garlic is actually boasting some serious health benefits, though, so it’s worth learning to use! This humble dish has a tiny list of ingredients, so you can make it on the fly.

13. Creamy butternut squash pasta from Noshing With The Nolands

There are a ton of Asian meals with shirataki noodles, but it’s nice to mix it up. This is a lovely way to use butternut squash or even pumpkin puree when it’s in season for a warming, comforting pasta meal with creamy sauce. Half and half and Parmesan cheese bulk it up for a rich, creamy, low-carb noodle side dish.

14. Spinach pasta primavera from Home Sweet Jones

Best served with a glass of red, pasta primavera is yet another dish straying from the ordinary amongst the shirataki noodles. Roasted garlic, creamy cauliflower, milk, and nutritional yeast make up the sauce for a lighter version, plus you could always use coconut milk to make it 100% dairy-free.

15. Shirataki noodles from The Bee’s Kitchen

You can basically serve this with any meat or veggies you like, but we recommend this stellar combination of edamame pods, carrot, and zucchini. The soy sauce boasts a bit of spice and a bit of sweetness for this cosy, hot noodle bowl.

Where to buy shirataki noodles

You can easily locate shirataki at an Asian specialty grocer and online. If you’re looking for a wet package, check the refrigerated foods section. Many big-box grocers and health food stores also carry shirataki noodles. Be careful to read your labels, though; many refrigerated “shirataki” noodles actually contain soy, which you may or may not be avoiding. Dry noodles can be located in the Asian section. Wet noodles will keep for up to a year, so you could also stock up on Amazon with some of our favourite products:

Miracle Noodle Variety Pack – This includes two packs each of rice noodles, angel hair pasta, and fettuccine.
Miracle Noodle Flavour Variety Pack – This includes the noodle varieties above in addition to spinach angel hair, garlic and herb pasta, and ziti.

Skinny Pasta Variety Pack – This one includes six packages with additions like lasagna noodles and couscous for Mediterranean fare.

Have you tried shirataki noodles in your recipes? Whether you’re simply avoiding grains or you’re following a keto diet, we hope you found some recipes that you’re eager to test out!

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Alex

Music, mountains, dogs, travel, food and friends.

All posts, Beauty & Skin Care

5 Worst Habits For Your Skin

When we think about skin care, the first thing to come to mind is the beauty aisle at any given store, full of creams and masks boasting their ability to make you look ‘x years younger,’ tighten and tone, refresh and clear up. While the external care of the skin is important, it’s an organ and it runs skin-deep, beyond the layers of the skin that take in whatever you’re treating it with.

We love DIY peel-off masks for rejuvenating, at-home spa days and we know about the healthiest nutrients for the skin. We love the collagen boost you get from using gelatine in your natural beauty rituals; but what are we doing to undermine our efforts on a daily basis? If you have frustrating skin problems whether it’s dry and cracking or you find yourself breaking out for no apparent reason, it might be time to look at your bad skin habits.

Additional posts in our skincare series:

15 Celebrity Tips & Secrets For Glowing, Healthy Skin

1. Lack of hydration

Water is the most common ‘nutrient’ deficiency, so it’s no surprise that chronic dehydration can have pretty rough consequences. Even a few days without taking in enough fluid can cause some undesirable effects, and you’ll likely notice them first showing up in your skin.

Water can improve thickness and density of skin, and it increases blood flow to the surface, keeping colour vibrant and the skin looking filled out rather than sunken in and sullen. Because of this, it can give the effect of smoothing out wrinkles and pores or making them less noticeable. Some of the skin’s structures that support collagen – a building block of the skin – also rely pretty heavily on water, so feeding those structures is important for overall vibrancy. It can even reduce breakouts as it promotes the balance of water and oil on the skin, thus preventing the buildup of oil that could lead to acne. It’s worth noting that water is good for just about everything: it lubricates the joints, it improves digestion, and it helps us absorb nutrients. Drink up!

If you halve your bodyweight, aim to drink that much water in ounces. For example, if you weigh 150 lbs., you want to aim to drink 75 ounces of water. For every 12 oz. of diuretic beverage you consume, you should consumer 12 additional ounces of water.

2. Poor sleep

You’ve probably noticed the difference in the appearance of your skin after a bad night’s rest. It looks duller in colour and texture, and it only gets worse as your sleep deprivation does. A week of poor rest will put your skin’s largest organ to the test.

If we look at sleep in a certain light, we could easily classify it as a nutrient that’s equally as important as nutrition or water is. When our body is deprived of any one of these – or especially all three of these – our skin is going to show it. Beauty sleep is a real thing; at night, our bodies do a bit of detox, shedding dead blood cells and efficiently preparing for detox which is undoubtedly the most effective way to flush toxins from the skin considering it’s our body’s natural process. Poor sleep also impacts moisture levels in the skin, much like dehydration; it can lower the pH of the skin creating an imbalance, leading to less-than-desirable outcomes like breakouts, redness, and dryness. Oh, and let’s not forget about dark under-eye circles! This is the most common and obvious skin issue to boil up after slacking on zzz’s.

If you want to change your sleeping habits, consider our 7-Day Sleep Better Challenge.

3. Smoking

Smoking isn’t good for much, and the skin plays the victim in a smoker’s life. Over time, you’ll wear that bad habit all over your face. It’s a tough addiction to beat, but your lungs, heart, and skin will be thanking you. Think of someone you know whose been smoking for a long time, and you can probably recall a more worn look to their face. There are plenty of reasons for this. If you’re making the push to quit, let this be one of them! The average smoker looks about 1.5 years older than they actually are, and over time, that adds up.

First, each drag of a smoke provides the body with a not-so-healthy dose of carbon monoxide which subsequently displaces the oxygen in the skin. At the same time, you’re decreasing the blood supply, leading to wrinkles. It even increases the chance of psoriasis, despite it being an autoimmune disease. A pack-a-day habit for 10 years increases your risk by 20% and 11-20 years will put you at a 60% chance – yikes! Another factor to take into consideration is a smoker’s need for more vitamin C. Vitamin C absorption is reduced by smoking, and vitamin C helps protect and repair skin damage.

4. Lack of exercise

The couch potato life doesn’t have many proven benefits. Of course, we believe in a little rest and relaxation when life calls for it, but humans simply weren’t designed to be sedentary. We won’t get into the negative impact on the heart and other vital organs when it comes to lack of exercise, nor will we delve into its impact on weight loss and body composition today. We’re just going to focus on how it’s impacting your skin.

Breaking out in a sweat is super beneficial for the body and its detox mechanisms. Sweat pushes toxins and excess nutrients from the skin, helping its appearance and overall health. It also goes without saying that a sedentary lifestyle is often accompanied by a rather lacklustre diet high in carbohydrates (read more about sugar below), dairy, and processed foods – all of which aren’t doing the skin any favours. Lack of exercise can also lead to antioxidant efficiency being decreased, and those antioxidants are another natural detox mechanism for the skin.

5. Too much sugar and dairy

Sound a bit like your morning cup of coffee? Considering coffee’s diuretic effect can already drain the skin, adding sugar and milk to the mix are exacerbating its negative impact on the skin. Sometimes, an elimination diet can provide all the answers we need to address lingering skin problems; that’s why so many people see improvements almost immediately with our Happy Body Formula program.

First, there’s a big link between acne and dairy. An underlying sensitivity or allergy to lactose could be the reason your skin isn’t clearing up. This could be due to a few things, namely, the quality of the dairy. Perhaps you notice a difference with raw, grass-fed dairy, but most conventional dairy is sourced from pregnant cows, meaning the milk they produce has hormones in it like progesterone and insulin growth factors. The most common symptom to look out for when identifying a dairy sensitivity is the “acne beard.” Breakouts will often be concentrated along the jawline and underneath the chin. Sure – it’s hidden from the rest of the world, but you notice!

As for the ‘sugar face,’ it’s a bit different than the acne beard although we wouldn’t put it past sweet treats causing some breakouts. If you’ve ever woken up after a night of indulgence, you might notice your face is looking rather puffy. This is partially due to water retention, but there are a few things going on behind the scenes of our skin cells when our sugar intake is high. Even a little can go a long way, and a sugar detox could do you good! First, it breaks down collagen which is crucial to our skin’s appearance. It also weakens the immune system which makes our bodies less efficient at warding off bacteria which can clog the pores. This might be the reason why chocolate, for example, is thought to cause acne. Finally, it creates more testosterone leading to larger pores, hardened blood vessels, and increased oil production. By cutting sugar, you might notice a difference in just 3-4 days.

We hope you learnt something new about the skin today. It’s worth taking care of from the inside out!

Alex

Music, mountains, dogs, travel, food and friends.

All posts, Recipes

15 Fabulous Healthy Italian Recipes (No Pizza or Pasta!)

When you think of Italian cuisine, there are likely two things that come to mind first: big slices of pizza pie and heaping plates of pasta. In either case, we can agree on one thing – the more cheese, the better. You might be disappointed to know there won’t be any pizza or pasta on today’s list, but we simply hope to expand your repertoire when it comes to dishing out good, authentic-tasting Italian recipe at home.

While Italian fare is notoriously heavy, doughy, and cheesy, we’re lightening things up with some healthy Italian recipes featuring some staple ingredients like eggplant, zucchini, fresh basil, ripe tomatoes, and more. These recipes are gluten-free and while they aren’t as rich on the surface, the flavour certainly will be.

1. Baked eggplant with tomato salsa from Eat Drink Paleo

Salsa isn’t generally considered Italian cuisine, and you might be thinking, “Where are the tacos?” This meat-free, vegetarian-friendly dish features a gorgeous, buttery, mushroom-y baked eggplant and the salsa is infused with fresh thyme, garlic, and olive oil to bring it that flavour. You can stuff the eggplant additionally with ground beef or shredded chicken for a protein boost.

2. Paleo Italian wedding soup from Lexi’s Clean Kitchen

Growing up in an Italian home, my mother’s wedding soup was an absolute staple – and one I looked forward to! She would cook a HUGE batch each Christmas Day and hand it out to family and friends. Yep – it was that good! It will always hold a place in my heart, so this grain-free version is a fantastic way to get your fix without the noodles. A sprinkle of Parmesan on top, though? That’s a must!

3. Italian chicken drumsticks from Instant Pot Eats

If you have an Instant Pot, you’re definitely going to want to break it out for this quick and easy meal. These drumsticks will pair well with a bed of rice, pasta (yes, we said it!), potatoes, or steamed green veggies. In just 30 minutes, you get fall-off-the-bone, tender meat infused with fresh herb flavour and juicy tomato sauce.

4. Italian style meatballs from Paleo Running Momma

These are low-FODMAP and Whole30-friendly, so what more could you ask for? They’re a perfect big-batch meal to prep ahead of time and toss in the freezer, too. Each meatball is bursting with a glorious blend of pork, lamb, and beef for max flavour and juiciness, plus an Italian mix of dried herbs. Serve over spaghetti squash or munch on a couple when you’re feeling peckish.

5. Italian sausage egg bake from Get Inspired Everyday

Italian food for breakfast? Duh. Wake up in Italy with a slice of this egg bake, loaded with spinach and Italian sausage. Sharp white cheddar and garnishes of cherry tomatoes and leaves of basil bring this meal together, plus it tastes great hot or cold and you can tote it out the door for a healthy, filling breakfast on your way to the office.

6. Chicken Parmesan casserole from Fed & Fit

Homemade, sugar-free marinara sauce and a grain-free paleo “bread” crumb make chicken Parmesan easier than ever. Tasty, healthy casseroles are one of the most efficient ways to cook, and you know we just love ’em. You can serve this over zoodles or spaghetti squash to make it a full meal, or simply have a salad on the side. Don’t forget the Italian dressing! For similar dishes, stock up on Rawmesan a.k.a. a dairy-free, raw foods cheese alternative.

7. Cioppino (San Francisco seafood stew) from The Domestic Man

This Italian-American fusion is undoubtedly one of the most mouth-watering ways to do up seafood like a true Italian. This stew boasts a base of tomatoes, and it’s loaded to the brim with fresh goodies from under the sea including shrimp, clams, crab, white fish, and lots of Italian herbs. This one is a fabulous winter warmer, especially if you’re on the coast.

8. Crock pot Italian beef stew from The Iron You

Ah, beef stew. You can never go long with a meal that takes all day to simmer, wafting its tempting aroma throughout the house as you check the clock, time ticking by slowly, wondering, “When will it be time for dinner?” This stew takes on Italian-inspired taste with a totally hands-off approach, plus it’s freezer-friendly for quick and easy leftovers.

9. Zuppa Toscana from Farmstead Chic

Endless soup, salad, and breadsticks from Olive Garden aren’t exactly what we’d consider clean eats, nor is it authentic Italian cuisine. If you’re on a budget and it’s between a non-stop flight to Italy and your local chain restaurant, though, the urge can be tough to beat. Instead, opt for this dairy-free, totally clean version of the eatery’s famous Zuppa Toscana, made rich with creamy coconut milk.

10. Italian calzones from Grazed and Enthused

It’s not exactly pizza, but it’s not so far off. Instead of toppings, you get fillings, and who can argue with that? This is a popular pizzeria menu item, but it’s just as greasy, doughy, cheesy, and not-good-for-you by any standards as its cousin. This recipe, though? Well, it’s grain-free, dairy-free, nightshade-free, and a whole buncha other stuff. It’s worth the effort of making the dough!

11. Italian sub salad from Wicked Spatula

We said we’d keep it light, so we had to toss a salad into the mix (pun totally intended). The Italian sub is another pizza place specialty, but you can’t always trust the ingredients. This is SO simple to make at home with some veggies and deli meat, and it’s super satisfying. Bonus: recipe for homemade, refined oil-free Italian dressing.

12. Spinach and zucchini lasagna from Primavera Kitchen

Does lasagna really count as pasta? It depends on who you ask. In any case, it’s not your average bowl of spaghetti. This recipe skips out on wheat and noodles altogether in favour of healthy, low-carb zucchini, layered with ricotta, mozzarella, and red sauce. You won’t miss the “real” pasta – promise!

13. Eggplant involtini from Kelley & Cricket

Involtini – Italian for little bundle – is a little bundle of joy in this case. These delightful eggplant roll-ups are easy to make, and this recipe uses a nut cheese in place of ricotta. It’s like a toss-up between manicotti and eggplant Parmesan.

14. Zucchini manicotti from Foraged Dish

Manicotti is kinda sorta like lasagna, but any true Italian knows that this is the real deal. See, my mother would trade off wedding soup for manicotti from our relatives, and Christmas afternoon was the ultimate feast in my Italian home. This dish forgoes grain for zucchini (a clear winner in swapping out noodles) without forgoing anything else.

15. Raw tiramisu from Unconventional Baker

You didn’t think we’d leave you without a little something sweet, did you? Let’s end things on a positive note – dessert! Enjoy a slice of this dairy-free, grain-free, refined sugar-free tiramisu with a shot of espresso and call it a night. Totally vegan and paleo-friendly. You deserve it, after all. Plus, you don’t even have to bake!

Let’s hear from you! What’s your favourite Italian dish? Did we cover it in our roundup? We hope you enjoyed this list. Make sure to share with your Italian foodie friends! Share this round up on Pinterest from here!

Alex

Music, mountains, dogs, travel, food and friends.

All posts, Health & Wellness

3 Life-Changing Ways to Cope With Anxiety

Do you resonate with the word anxious? Many people do. In fact, anxiety disorder is the most common mental illness in the world. If you can get past the stigma of the phrase ‘mental illness,’ you might just identify as one of those people. Don’t worry – you’re not alone. 40 million adults in the U.S. experience anxiety regularly, and of those individuals, 7 million have what is known as generalised anxiety disorder.

Facts about anxiety

There are eight different subsets of anxiety disorder, so it tends to manifest itself in such a wide variety of ways. Even if you don’t fit the bill for one of these diagnoses, nearly everyone experiences anxiety whether it’s fleeting moments of it day-to-day, or it wanes and waxes with tougher periods each month. It’s important to note that women are vulnerable to anxiety, being twice as likely to suffer from symptoms, and those symptoms tend to come on at a much younger age for females.

Finally, it’s unsurprising that anxiety generally accompanies other disorders. Many anxiety diagnoses are accompanied by a depression diagnosis. Plus, anxiety can make many physical conditions worse, or cause new physical symptoms to arise. If you can recall your own experience with anxiety, you might associate it with a strange and unsettling gut feeling. This isn’t just in your head; most notably, anxiety is linked to gastrointestinal problems, heart disease, and respiratory issues.

All in all, there’s no denying that the mind and body are closely connected. We can’t have good physical health without good mental health and vice versa. Some foods, for example, are better for others than anxiety, and it goes without saying that a diet comprised of real food is one of the best ways to combat anxiety and depression. We often see people do the Happy Body Formula program reduce symptoms of anxiety and increase overall mood during their time with us. Some supplements, herbs, and foods even have specific properties that can fight anxiety.

While there is no one-size-fits-all approach to managing anxiety, and each person’s experience with it differs in severity, frequency, and symptoms, we know one thing: being armed with good coping skills and lifestyle habits (plus a support network and medication if needed!) work.

Fight anxiety at the core

One of the most common manifestations of anxiety is this voice in our heads telling us don’t. You know what you should do in the face of this relentless doubt? Do it anyways. The reason this works is because it sort of puts us in fight or flight mode. While we don’t want to spend much time there, denying your anxiety the victory of convincing you that you aren’t going to succeed, or you aren’t going to be perfect, or you’re not x, y, or z enough for something is going to push you into decision-making mode.

Okay – you’re not the only one whose anxiety spiked just thinking about the prospect of a lack of time to think about things. In reality, though, if you can push past that hurdle into just doing the thing, you’re going to lose quite a bit of weight from your shoulders. While you indulge your anxiety and procrastinate, those pesky thoughts are going to get worse. They’re going to get bigger, darker, scarier, and less true the longer you wait. This tip is especially helpful for those whose anxiety tends to boil up before big events, work projects, dates, or any instance wherein you are the star of the show.

Go ahead and do it – whatever it is you’re afraid you’ll fail it. As they say, “Don’t let the fear of striking out prevent you from playing the game.”

When you procrastinate… procrastinate anxiety

Listen; I know anxiety isn’t a choice, and that means deciding, “Oh, I don’t have anxiety right now!” is also not a choice. Hear me out, though. This little trick is a good one. Think about a cookie on the table. You’ve been eating well all week, and you’re ready to just bite the bullet. It’s you and the cookie, and nobody is going to scold you for snagging it. You can get away with it, but do you REALLY want it? There are so many other factors at play, but our brains are wired to crave immediate gratification. The cookie? Think of it like your anxiety.

The option to leave it there all day and head home without having given in is there, but you don’t even have to take it that far. It’s a lot of pressure, and pressure tends to make anxiety far worse. Set a timer for ten minutes instead, and then worry. When the time is up, set another ten-minute timer and let yourself stew in the worrisome thoughts bouncing around in your brain. When that timer is up, it’s time to give it up.

By creating space for your anxiety, you train the brain (thus creating new neural pathways) to welcome anxiety. Yeah – give it a hug, pour it a drink, let it get comfortable. Allow it be there. This new attitude will help you to fear anxiety less, and over time, lessen its impact on you.

Get connected

Perhaps one of anxiety’s major downfalls is its uncanny ability to convince us to be alone. Lock the doors, get under the covers, turn off your phone, and don’t come out… whatever you do. Sometimes, anxiety can feel a bit too much like the zombie apocalypse and all of a sudden, we’re tucked away fending for ourselves. Except nobody has turned into a zombie, and the outside world holds no more risk than it usually does, and our friends and family still love us. Oh yeah, that’s another fun anxiety thing – we convince ourselves that everyone we know hates us!

Connection is a powerful tool. The longest-lived communities on Earth are generally comprised of people who value deep, authentic connection to many other people, and these individuals are largely a part of tight-knit groups, villages, or families. It’s not really about us, though. It’s about someone else needing us. Have you ever been in the pits of anxiety, only to actually answer the phone for a friend in distress? Have you had a bad day, only to find out your partner has to when he or she comes home? Someone else’s distress tends to shut ours down or at least turn it down a notch as we step up to be there.

It’s not selfish, nor does it mean we wish pain upon our loved ones, but it certainly helps in giving us something to live for, bringing back meaning to our lives, and offering perspective. Anxiety makes every little thing feel like the end of the world; our problems begin to take up far more space than they are worthy of. Being able to help someone else helps us realise how menial many of those things we get worked up over truly are.

If you’re suffering, know that you don’t have to go at it alone. Talking with a therapist is helpful for many people with anxiety, and so is medication. Developing good coping skills is crucial for managing stressors and your individual reaction to them – big and small. We hope you learnt something new in this article today. Stay positive!

Alex

Music, mountains, dogs, travel, food and friends.

All posts, Recipes

10 Irresistible Keto Brownies You Won’t Believe Are Low Carb

The ketogenic diet is pretty hot right now for good reason. People are seeing big benefits from keeping carbs low, and we’re all about finding the most exciting recipes (like this list of awesome keto brownies) for you guys to keep your low-carb diet delicious, inspired, and straight up indulgent. From sweet keto snacks to keep you fuelled up all day long to our favourite low-carb cookies, we know that baking and getting creative with low-carb ingredients is possible and super satisfying.

Today, the spotlight is on another dessert love affair – the brownie. Whether you’re the one pining after the corner piece or you love the soft, gooey, centre pieces that feel a bit more like cake, we have a keto brownie recipe for you. If you need a sneaky treat for the freezer or something to keep the kiddos eating nourishing food while still offering up the occasional treat, this is your one-stop chocolate shop. Put on your apron – let’s bake!

1. Martina’s amazing fudgy keto brownies from Low Carb Maven

With just 4 grams of net carbs per slice, this fudgy brownie is rich with dark chocolate flavour. The secret ingredient? Chia seeds! This helps add fibre to the diet which is important on a keto diet. Y’know – think of it as a digestive supplement, and you can feel ultra good about indulging in one of these. The recipe suggests keeping these in the fridge for the best texture and taste.

2. Grasshopper brownies from All Day I Dream About Food

Perhaps you like a little bit of mint with your chocolate, or vice versa. If so, this is the recipe for you. Grasshopper brownies feature a minty, buttercream filling with superfood matcha powder, and a sugar-free topping. All around, they’re bites of ooey-gooey goodness. This dynamic duo just can’t be beat, and each of these will only set you back around 2.5 grams of net carbs!

3. Chocolate peanut butter brownies from Seasonly Creations

At 7.2 grams of net carbs, these will set you back further than some other brownies, but the nutty peanut butter layer on top might be worth it on the days when you just need a little something extra. The base is made with almond flour and walnuts, so you get a triple dose of nutty deliciousness in each bite. How can you argue with that? Hint: you can’t!

4. Cheesecake brownies from Low Carb Yum

Cheesecake is good. Brownies are good. When the two get together, it’s pretty great. These gluten-free chocolate bites feature a stunning layer of cheesecake swirl on top for the ultimate indulgence. Each square contains just 4.5 grams of net carbs with a healthy dose of good fats from quality cream cheese, almond flour, and egg yolks, plus some fibre from coconut flour in the mix.

5. Skillet brownies from Tasteaholics

We love one-pan meals. While brownies are often a simple affair with a baking dish, there’s just something about dessert cooked in a skillet. It’s a bit rustic, and it’s great to serve to guests as the impressive presentation is done for you. Break out your best cast iron pan and put this recipe to the test. Each serving contains just 3 grams of net carbs! Serve with low-carb ice cream, homemade whipped cream, or coconut cream on top.

6. Caramel nut brownies from I Breathe, I’m Hungry

Some people love nuts in their brownies and others think it’s pure blasphemy. If you’re one of the latter, just skip out on the walnut sprinkle and stick to the caramel. I mean – who doesn’t love caramel? Look at that dreamy drizzle! These weigh in at a mere 2.5 grams of net carbs even when they’re all dressed up.

7. Avocado brownies from My PCOS Kitchen

You know we love surprising and versatile ingredients. Of all the foods in the land – keto-friendly foods, in particular – avocado is the winner. It lends a dose of healthy fats, buttery texture, and neutral/mild taste to anything… even dessert. In fact, it pairs beautifully with chocolate in an effortless fashion we can’t help but admire. We’ll admire them in these fudgy, bite-sized brownies for now, for just 2.5 grams of net carbs per serving.

8. Flourless hazelnut brownies from Cafe Delites

Chocolate and hazelnut are reminiscent of Nutella, so of course these brownies are a winner. This recipe uses hazelnut meal as the flour so the flavour is evenly distributed throughout for some truly decadent noshing. You’ll likely be tempted to lick the spoon, which is admittedly half the fun of making brownies in the first place. Go ahead – these guys have just 3.5 grams of net carbs per piece.

9. Frosted chocolate pumpkin brownies from Gringalicious

You won’t actually taste the pumpkin in these guys, but the puree lends itself well to the texture. If you’re more a fan of moist, cake-like brownies, this might be right up your alley. The slight sweetness of the pumpkin also comes in handy while not weighing down the carb count too much. There’s also some shredded coconut hiding out in these for you texture freaks! Yum.

10. Vegan protein brownies from Meat Free Keto

Keto tends to lean towards using lots of dairy – especially when baking. You won’t find any heavy whipping cream, butter, or cream cheese in these brownies though. You will find a boost of protein – perfect for fuelling up after a workout – and a minimalist ingredient bundle that still yields a dreamy, fudgy, low-carb brownie with only 4.2 grams of net carbs in a slice.

Fill up that glass of almond milk to wash these down with. What’s your favourite brownie recipe? Let us know, and make sure to share this if you’re drooling over these recipes like we are! Share these on Pinterest from here.

Alex

Music, mountains, dogs, travel, food and friends.

All posts, Natural Living

8 Healthy Travel Essentials to Keep Your Routine in Check

Whether you’re soaking up the sun on your summer vacation or you’re escaping the cold down under for a tropical retreat, travel is on the menu for many of us throughout the year. For some people, it’s a big part of what they plan to look forward to, and for some, it’s a more regular occurrence than it is for others. In any case, maintaining a healthy lifestyle while you’re jet-setting can be pretty tough.

There’s a lot of underlying stress during the act of travelling, factors like jet-lag and fatigue to take into consideration, and oftentimes, there’s no kitchen to do your weekly meal prep or cook healthy ingredients from scratch in. Moreover, taking a holiday is a time when we should be enjoying ourselves and letting loose a bit. This means a little cheese, a little wine, and a little bread!

One of the biggest challenges is maintaining a routine. Routines are the backbone of any healthy lifestyle, and travelling compromises our day-to-day eating habits, gym time, sleeping, and overall balance. Fortunately, you don’t have to abandon it all just to have a little fun in a different place. Here are some of my essential items for keeping up good health while travelling, whether you pack ’em in your bag or you pack ’em in your brain.

1. Bullet journal

Everywhere that I go, my bullet journal goes. It’s a tiny little thing, so it easily fits in any bag, purse, backpack, or luggage that I’m toting along. Bullet journaling is a simple concept; instead of writing out long-winded diary entries, you simply use bullet points to organise anything you so desire! Amongst the most useful bullet journal layouts I use while travelling are my habit and mood tracker and my food and exercise tracker.

While my bullet journal won’t tell anyone if I’m eating loads of sugar or not working out, I certainly feel a level of accountability to make it happy. This helps me to see if I’m taking too many rest days in a row, indulging too often, or feeling anxious and tired. When I have all this data, I can help pull myself out of a rut or bad travel eating habits, motivating me to make the best decisions I can.

2. A gym pass

Sure, it sounds like a frivolous expense. If the hotel you’re staying in has a gym, even better! When you’re booking accommodations, look at your options for fitness. Of course, some trips come with built-in exercise; if you love the outdoors as much as I do, then the gym is rather secondary if you’re putting in long hiking days. If you’re touring a big city, you can easily just stick to walking. Otherwise, I like to line up gym access – especially if my trip duration is longer than a week.

Snag a guest pass from a friend if you’re travelling near people you know, or call gyms to see weekly rates. Some gyms will have very inexpensive monthly rates that are worth the daily pump, or you can use ClassPass to find individual classes at fitness studios. This gives you a healthy daily habit to keep your routine strong while you’re away from home. While you can do at-home workouts on vacation, it’s more motivating just to be inside the gym. Plus, you’ll feel better about having that slice of pizza or plate of pasta later!

3. A good probiotic

Gut health is the centre of our body’s health. It impacts everything from digestion to mood, and we want both to remain in good standings – especially during travel! Stress, unhealthy foods, a lack of hydration, sleep changes, and everything else that comes along with a good holiday impacts our gut flora big time. Travel can also wear down the immune system. How many times have you gotten sick mid-trip, or upon returning home? Our bodies just know something is up when we’re away from home for extended periods of time, and we need a little boost to combat the swift change in routine. Think of a probiotic as easy acclamation – it will simply help you better adapt to a new environment.

A quality probiotic can keep the good bacteria in the gut thriving through even the most treacherous conditions. If you’re going to pack ONE supplement, this is it.

4. The Headspace app

Headspace is the easy way to meditate. If you’ve never meditated and you want to get started, I couldn’t recommend it enough. While many people – myself included – enjoy travel, there’s also some anxiety surrounding plans, flights or long drives, and just getting everything together! Meditation is the answer. It’s a great way to calm down, especially on a flight. This can be super helpful for someone who is afraid of flying!

I always download a session ahead of time so as soon as the flight is in the air and I have a few hours to myself, I can zen out for 10-20 minutes. This puts me in a great head space – no pun intended – and rejuvenates me after a long day spent checking baggage, cooped up in an airplane seat. It also gives me a good excuse to find a bit of downtime for myself each day, even if my itinerary is otherwise full. I like to meditate in a nice green space, city park, or while I take a rest during a hike. Download the free app here.

5. Snacks

I’ve made this mistake WAY too many times, but I’ve successfully learnt my lesson. The airport is a tough place for food. While the outrageous prices generally deter me from making any impulse decisions, it’s not smart to hit the airport on an empty stomach. If you’re travelling a long distance without healthy options, I strongly suggest making a full meal or eating something satiating prior to boarding, but for short to medium-length flights, a few snacks will do! Stress, fatigue, jet-lag, and unexpected happenings like flight delays can all lead to cravings, and the airport has plenty of sweets and junk food to soothe ’em. Don’t give in!

Some of my favourite snacks are Rx Bars which have a nice boost of protein, flavoured seltzer water which keeps me hydrated while curbing my sweet tooth, some mixed nuts, or freeze-dried fruit. For more ideas, check out some of my favourite paleo-friendly protein bars.

6. Rose water spray

Daily hygiene and skincare rituals are a huge part of daily routine, but they tend to get pushed to the wayside when our regular stock of supplies isn’t available to us. Of course, you can invest in travel-sized containers for all of your products, but for me, I like to stick to carry-on luggage with a size limit for liquids. If I had to choose one beauty essential, rose water spray is it. It’s a refreshing way to wake up, clean up, and refresh after a long travel day. It’s good for toning and moisturising the skin, and I can use it on sun burn or bug bites for quick relief, too. I like to use this right after a flight when I’m feeling a bit stuffy and my skin is feeling dry.

7. Water bottle

Okay, okay – we’re getting back to basics here. Still, it’s a crucial carry-on item for me whether I’m taking a walk down the street or flying across the country! Buying water at the airport means waiting in line and spending an absurd amount of money. The tiny cups of water they fill up on-flight aren’t enough to quench my thirst which seems to be exacerbated by travel. I always carry my 32-ounce Nalgene water bottle and fill it up as soon as I make it through security. It’s always empty by the end of my flight. Hydration is key for feeling healthy and happy.

8. Ear plugs & eye mask

You never know where you’re going to be sleeping. At home, we have a lot of control over our sleeping environment including sounds, lights, and overall comfort levels. If you’re staying in a city hotel, you’re going to be fighting off some light and noise pollution. You might be sharing a room with someone who snores. You might just have trouble sleeping away from home. In any case, being armed with some simple, basic, and small tools for a good night’s rest is going to be something you thank yourself for when you’re energised enough to trot around a new location all day.

A good pair of ear plugs to drown out any noise and an eye mask to keep the light out are my go-to sleep luggage. This means I can sleep anywhere, from hotels to the backcountry.

Where are you headed this season, and what’s in your bag? Let us know, and share this with your jet-setting travel partners so your whole crew stays healthy on the go!

Alex

Music, mountains, dogs, travel, food and friends.

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