Healthy Happy and Free

EM + PACT is a company that makes energy bars. But that's not all they do. They are on a mission to empower women to reach their goals and be the best version of themselves . That's a lot for a little bar to do.  They note that the protein bar industry is mainly geared towards men (which I personally feel is debatable) and want to empower women. Their intent in their business structure, ingredients and core values is to take into consideration what women need and want aka something that doesn't taste nasty or make me feel ill. They use pure, simple ingredients that you can likely recognize. I enjoy understanding what I'm putting in my body so that's great! They currently have three flavors: Maple-licious, Coconut Crave, and Chocolate Cherry Bling. You can tell they are marketing to women, even in the flavor names and packaging. Features: paleo friendly 10g protein Non-GMO contain superfoods like flax, chia, etc.  no artificial sweeteners glute...

Are you ready for the new year? Where did 2017 go?! 2018, this will be my year. Who's starting strong with a January Whole30? Well, I have a different proposition for you. A Whole∞. That's right infinity. I propose you pursue a lifestyle that fulfills you rather that a "reset" program or sugar detox or whatever trend you see popping up on the internet. I personally have been tempted to do a Whole30. I read articles with people singing it's praises and I'm not shaming anyone who's done it or felt they benefited from it. Personally, however, I don't think it would be beneficial to me or to many others. Rather than just being a blog post about why I disagree with the Whole30, I thought I'd recommend a different approach. Whole∞. What does that mean? It means rather than setting short term goals that may end up frustrating you, making long term changes to happier, healthier you. Close your eyes and imagine how you want your life to be and ho...

Are there mysteries lurking in the grocery store or maybe even your cabinets? What is cacao and what mystery ingredient poses a threat to my canine friend? Here are a few of my recent discoveries! Cacao versus Cocoa Cacao beans are dried, fermented and roasted at a low temperature which separates the fat whereas cocoa is roasted at a high temperature. Cocoa is considered "sweeter" and better for baking whereas cacao has more antioxidants and cacao nibs are high in fiber.   Pro tip: Cacao Nibs do not melt! I ordered them in the heat of the summer and was happy to discover that they don't melt so I didn't need to pay extra for shipping. This may be a negative if you are trying to make a cacao coating in which case, you may need to turn to a different product.  Xylitol  Xylitol is a sweetener derived from some plants. It has 40% less calories than sugar and is found in many products from chewing gum to peanut butter. Certain studies indicate that i...

Gotta get them gains! Right? There are a variety of reasons why someone might gain weight intentionally. However, even having this intention, it can still be a challenge. Here are some tips to conquer those fears and accept and love your body. Be aware that your clothes will fit differently and you may want to buy some new clothes.  It's inevitable that as you gain weight, your clothes will fit differently. I, personally, feel physically uncomfortable when I wear clothes that are so tight, they feel restrictive, so when I gained, I bought new clothes! It's a great excuse to go shopping and will help you feel confident if you're comfortable and happy with what you're wearing.  Take people's comments with a grain of salt.  I gained quite of bit of weight in a treatment facility for eating disorders, so when I finished treatment, I was quite obviously heavier. Certain individuals made comments about my weight gain but I had to remember that they trul...

Wowza. That's quite a mighty claim considering the massive market for nut/seed butters and spreads. Now, if you simply walk into your chain grocery store and meander down the peanut butter aisle, you may see a good number of options, however, if you expand your search to farmer's markets, the internet, and beyond, you will be absolutely astonished at the number of options.  I consider myself a bit of an expert. I have tried many a nut butter, some good, some not-so-good. I decided to attempt to compile my top 10. It's difficult because some brands offer a wide array of flavors and some may be amazing while others fall short. Some brands are made fresh on a small scale so one batch may be a little better than another, but I'll do my best. I took into consideration taste, consistency and ingredients.  Top 10 Nut Butters and Spreads Epic Spreads   This stuff is truly EPIC. I actually first came across Epic Spreads by winning it in a giveaway a few years ...

Heyyooo, It's Friday again. It comes every week. Aren't we blessed? So with it being Friday, here are a few things I've been digging lately! Squash I did not previously know the wonders of winter squash. Butternut to spaghetti to pumpkin and beyond. Winter squashes are so comforting and many of them have a sweetness to them. I've been roasting and enjoying squashes more than ever before and finding new uses for them. Some favorites are using butternut in healthy desserts, using acorn as an edible dish, or using spaghetti squash in place of pasta. I love to smell them roasting! I haven't been able to find Delicata or Kabocha but I'm on the hunt! Acorn Squash stuffed with an egg scramble! Brooks Ravenna 8 So I can't say I'm in love with them because they haven't even arrived! I currently run in the Brooks Ravenna 7 and have had no issues with them. I rely on a more stabilizing shoe because I am prone to injuries due to my imb...

Do you ever see someone running down the road and think: "Wow, that looks so fun, but I don't know where to start"? Maybe you just think you're not a runner. That's totally fine - we all enjoy different things, however, I believe that anyone can become a runner if that's what they truly want! Here are some tips that can help you to get started! Find a running buddy ! This is not just for motivation, because if you truly want to start running, you have some intrinsic motivation (though it can be challenged on chilly/rainy days lol), but when you start running, you're going to talk about running. Trust me, your non-running friends won't really care to hear about your pace or distance or those hills you conquered. You could join a running group or club, find a friend who wants to start running as well or maybe you already have a friend that runs! Start slow ! When I started running, I could not run a mile without stopping and that's true for ma...

Are you in panic from the title of this post? Are you nervously questioning every packaged food in your house? Don't panic! I'm going to explain why you can't trust nutrition labels and why it's not that vital! I was intrigued by this matter when Lauren First (@_fitness_1st_) opened my eyes to the real nutrition facts of a snack that I had been downing like nothing! The snack was New Pop popcorn - I even raved about it on my blog here:  Product Review: New Pop Skinless Popcorn . From @_fitness_1st_ instagram Don't get me wrong, the popcorn is still delicious and addictive in my opinion, however, the nutrition facts were way off, and as a result, I feel a little less respect and trust in the company. Apart from labels that are completely incorrect, a label with 20% error is still considered compliant by the FDA standards. "the label is considered to be out of compliance if the nutrient content of a composite of the product is greater than 20% abo...

Shut my mouth and superfood slap my grandma. I was skeptical from the beginning but I decided to give this idea a whirl and magic ensued. These brownies are gluten free, no added sugar, high in fiber, packed with extra protein and superfoods. Yet, they taste like real brownies.  Thus, my opening statement. Let's get down to business. Ingredients: 1 1/2 cups (1 can) drained and rinsed black beans 2 tbsp Nunaturals cocoa powder 1 scoop chocolate protein powder 1 scoop Slap Nutrition fudge pop greens powder 6 tbsp Know Better syrup  1/4 cup melted butter/coconut oil 1/2 tsp baking powder 1 tsp pure vanilla extract 5-6 packets Nunaturals NuStevia No carb blend Directions: The batter is like pudding! Preheat oven to 350 degrees Fahrenheit. Spray or line an 8x8" baking pan.  Combine all ingredients in a food processor or blender. Blend until completely smooth.  Spread batter in the prepared baking dish and bake 15-18 minutes. Allow to co...

Believe me when I tell you that these babies are so easy to make. They also got the approval from my mom who loves sweets and dislikes most protein snacks and bars. There's chocolate. There's caramel. There's Himalayan sea salt. Sounds like a recipe for success. I baked them in muffin tins but the texture is not muffin-like. They are dense, almost fudgy, protein bites and you can make them start to finish in just 30 minutes or less! They also happen to have p rebiotics, probiotics, anti-inflammatory tart cherry powder, glutamine and BCAAS , thanks to Eboost Chocolate protein powder. You can read more about Eboost on my post here:  Boost Your Workout! Let's get to it! Ingredients Chocolate Bites That sea salt sprinkle! 2 scoops Eboost Chocolate prime protein powder 1 egg 1/4 cup Cocoa Bar in a Jar Spread* 1/4 cup cashew milk or milk of choice pinch salt 1/4 tsp vanilla extract Caramel Sea Salt Frosting  1/4 cup cream cheese/cream cheese alt...

Jumbo shrimp. Definitely maybe. Seriously funny. Healthy chocolate? Is healthy chocolate a contradiction? While I believe the term "healthy" can be interpreted many ways, there are now tons of chocolate options on the market to fit into many diets including: low sugar, no sugar, dairy free, gluten free, etc. I wholeheartedly support this because I believe everyone should have chocolate! It's one of my life goals to get chocolate from as many countries as I can. So far, Italy has had the best chocolate (if you go, find Venchi!). Clearly, I'm an un-certified chocolate aficionado. So it is my duty to try all the "healthy" chocolates that I can get my hands on! JOJO Chocolate Bark This chocolate comes in two varieties: 70% dark chocolate bark and peanut butter delight. The dark chocolate bark encases raw almonds, pistachios, and dried cranberries. It's non GMO, has only 8g sugar and a boost of Non GMO casein protein! I really loved the nuts and cra...

Here we go again. Cold and flu season. I hate getting sick. I refuse to get sick. So when someone around me gets a sniffle, paranoia sets in. What can I do? Getting sick is not completely within our control, but there are some steps we can take to try to avoid it! Tips for Avoiding the Cold or Flu Avoid people who are ill . I mean, duh, but I might as well say it. Try to avoid close quarters with people who are sick to the best of your ability and definitely don't drink or eat after them.  Wash your hands . You've heard it once, you've heard it a thousand times because it works! Eat healthy foods. Fruits and vegetables are full of vitamins and minerals that will help your body stave off illnesses and build up your immune system.  Zinc, echinacea, Vitamin C and Vitamin D supplements may be helpful to preventing a cold or even shortening it if you have already caught it.  Don't overexercise or under-eat . These things stress the body and cause you to be more...

By now, this is practically old news, but Square Organics, a company that makes plant based chocolate coated protein bars, came out with NEW products. That New New And let me tell you, it's hip to be square. I have loved their protein bars already but they recently released: Crisp Bars New flavor chocolate coated bar Protein Popcorn Crisp Protein Bars These new crisp bars come in three flavors: Chocolate Sea Salt, Vanilla Cashew, and Toasted Coconut. They have a perfect crispy texture, just like a rice crispy treat packed with 10g plant based protein. The sugar is in the single digits for all three flavors and they are a source of healthy fats with cashew butter being the first ingredient. They are gluten free, dairy free, soy free and have no sugar alcohols or artificial flavors. The ingredients are simple and the taste is great! I'm a sucker for chocolate sea salt, but I'm nuts about chocolate anything! Chocolate Coated Cookie Dough Bar Woah...

Have you found Enlightenment? While spiritual enlightenment  may be a continual search for many, snacking enlightenment is well within reach! I have been a big fan of Enlightened products for a while now so I thought I would do a little post about my love for Enlightened! Snacks on Snacks on Snacks! Enlightened has 3 types of products right now including: roasted broad bean crisps, marshmallow crisp treats, and ice cream! Roasted Broad Bean Crisps - The name of this snack totally does not do it justice. Every time I munch on them, I'm reminded just how good they are. They have both sweet and savory flavors to satisfy any snack craving. I love the 100 calorie snack packs for a quick grab-and-go snack to put in my purse. I also love using the sweet ones on smoothie bowls, yogurt bowls or protein fluff bowls. I've even used them as a topping for ice cream. The savory ones are great on their own or on avocado toast or as a salad topper for some added crunch! My favorite f...

It's time for Friday Finds - a round up of some things I've been enjoying lately or have recently discovered! S.W. Skincare and Functional Fragrances The people at S.W. Basics were so kind to send me some of their products to try. I tried the Cleanser and Lavender functional fragrance so far and will definitely try the cream scrub and who knows what else. The products are made with minimal ingredients that are natural. The cleanser makes my face feel like a baby's bottom, but that's not all, it removed my makeup without having to scrub like a maniac. They also make a make up remover if your makeup is particularly hard to remove. The lavender functional fragrance was such a good choice for me. It helps to ease anxiety and has soothing and cleansing properties plus I smell like a flower! It's a win-win and I really enjoy it. It's diffused in sunflower oil so you can apply it right to your skin. All their products are cruelty free and they use all natural ing...

Another 5k in the books, my friends. I've expressed my enjoyment of 5ks before, but this NC MedAssist 5k on November 4, gave me an extra dose of anxiety with my excitement. Why? 1. My work sponsored it. 2. They found out I placed in my age division last year and were counting on me as their "star athlete" (jokingly, but the pressure was on). 3. I sprained my ankle the week before! I sprained my ankle running through a pile of leaves the week before so I transitioned to using a stationary bike to maintain my cardiovascular endurance but a stationary bike is really not the same as running. The morning of the 5k was unseasonably warm, which I was thankful for. I fueled up with a  Western Bagel  and made the trip to the Brewery which was hosting the 5K. The proceeds go to a MedAssist program for people who can't afford insurance. It's hosted annually at a brewery where participants are treated to a breakfast of pancakes and bacon afterward. Oh, and beer, to ...

Vegans and dairy intolerant ice cream lovers rejoiced when Halo Top announced their new line of vegan ice creams! I, personally, do not follow a vegan diet, however, I'm always open to trying new things, especially if those things are in the form of ice cream!  The dairy free pints are soy free and made with a coconut milk base. They also incorporate pea protein and rice protein to add a vegan protein punch.  The flavors range from 280 calories per pint to 360 calories per pint, which is pretty impressive for ice cream made with coconut milk! They average about 14-16 grams of fat per pint, 52-72 grams carbohydrates (not excluding sugar alcohols), and 12-16 grams of protein.  I first tried Chocolate which is the lowest calorie of the vegan line coming in at 280 calories.  Topped with a Square Organics Crisp Bar! This flavor was just alright to me. I felt like the pea protein lent to a bit of a graininess. It wasn't horrible but I wouldn't g...