Healthy Happy and Free

C is for cookie and cookie is for me!  I can't take credit for that fine poetry. Cookie Monster said it first but it applies to me as well.  I'm usually not disappointed by Quest so I was excited to try their new protein cookies! They are more "macro-friendly" than other protein cookies, though they are pretty high in fat. They come in four flavors: Double Chocolate, Chocolate Chip, Oatmeal Raisin, and Peanut Butter.  The first one I tried was Peanut Butter . It seemed obvious.  Macros: 250 calories 17f/15p/18c (5 net carbs) I really enjoyed this cookie. It was big, sweet, and rich tasting. The ingredients are pretty solid, in my opinion. It is sweetened with erythritol and stevia. There's a almost sugary looking substance on top. It didn't blow my mind but definitely pretty good for a protein cookie.  Chocolate Chip Macros: 250 calories 17f/15p/19c (4 net carbs) I liked this classic flavor even better than peanut b...

Long time, no hiking posts. Why is that? Well, for one, I haven't been hiking as much in the colder months. Also, when I do hike, I keep doing the same ones over and over again. That's all about to change. My mom and I have decided to hike a new trail each month of 2018. I think it's going to be so fun to try new trails and look back at all the different experiences with weather, obstacles and getting lost on the way there lol. Our first hike of 2018 was Moore Cove Falls Trail in Brevard, NC. From Behind the Falls It's 1.4 miles round trip, so it's pretty short, but that was okay because it was a chilly 33 degrees out! The hike was not very strenuous. There are some slippery spots up closer to the waterfall area so be careful. I think this would be a great hike for beginners or families because it is short, not too strenuous and you get the gratification of seeing beautiful waterfalls. The waterfalls were actually frozen when we went! It was so beautif...

Are you a football fan? Unaesthetic bean dip is so tasty! Yeah, me neither. But I do like game-day snacks! When I was little, going to Superbowl parties was so exciting for me because I loved the food! Most of the time, I didn't even watch the game at all! One staple snack is bean dip! No one will be able to tell this version is lightened up and it's super easy to put together. Make this the next time you need a game day snack to share (or not!). Ingredients 150g plain greek yogurt 2 tsp taco seasoning 1/2 medium avocado, smashed lime juice 1 cup fat free refried beans 1/3 cup chopped grape tomatoes optional: cheddar cheese for sprinkling on top  optional: sliced black olives salt  Directions: Combine the smashed avocado with a squeeze of lime juice and salt. Set aside.  In a small casserole dish or 2 medium ramekins, spread the refried beans in an even layer.  Spread the avocado mixture evenly over the beans. Combine the taco seasonin...

With so many people trying to lose a few pounds or get "healthier", how could it be possible to have too much exercise? Well, that's exactly it. With so many people trying to lose weight or "get healthier" or "more fit", exercise is pushed like crazy. Not only that, but doing cardio, a lot of cardio, is emphasized for weight loss. Is this really healthy? First of all you should consider why you're doing what you're doing. I encourage you to choose a form of exercise you enjoy . That will also make it easier for you to keep doing it. Do you really want to do something you hate for the rest of your life??? Secondly, be sure the amount of exercise you're doing is healthy. Our bodies need time to rest and recover. If you overexert your body you can experience: increase in cortisol (stress hormone) fatigue hormonal imbalances psychological effects (depression, inability to concentrate, irritability, etc.) dehydration  worse perfor...

Do you like peanut butter? Do you like chocolate? Good, then we're on the same page. These rich peanut buttery delights are: no bake gluten free/grain free vegan 4g net carbs simple ingredients The popcorn on top adds an extra element of surprise and it has that sweet salty combo that makes you want to come back for more. If you're the type of person who leaves a party early, you can go ahead and make these bars without the popcorn topping but if you like to party, get poppin'! Ingredients: 1 cup peanut butter 1/2 cup maple syrup, divided 1/4 for topping, 1/4 for base (I used Choczero Maple Pecan syrup to reduce sugar) 1/2 cup coconut flour 1 tsp vanilla extract  sprinkle of sea salt  1/4 coconut oil, melted 1/2 cup cocoa powder  1/3 cup sea salt popcorn (optional), I used Square Organics Directions: Line an 8x8 pan with wax paper or spray with a nonstick cooking spray.  Combine peanut butter, coconut flour, vanilla extract, 1/4 cu...

Snacks on Snacks on Snacks! Whether I'm on a road trip, commuting, or just relaxing at home - I love to snack! Who's with me?! Here are some of my favorite snacks: Popcorn - yeah, I really like popcorn. See my post on my Top Three Popcorns for some recommendations, or pop your own at home! Fruits and vegetables - If this seems obvious, sorry, but I truly do like snacking on these. My go-to fruit for on-the-go is an apple. I also like freeze-dried fruit, clementines, berries, etc. These all make for great snacks for a little pick-me-up packed with nutrients. My favorite vegetables to snack on are celery sticks, sugar snap peas, baby carrots, etc.  Pickles! Pickles just seem different from fruits and vegetables lol. I've been really loving the Oh Snap! brand of pickle chips lately! Biena roasted chickpeas - they come in a great assortment of flavors from barbecue to sour cream and onion to cinnamon, even chocolate coated ones! They have a satisfying crunch with...

Do you have an enemy?  Is it's name....bread??? Perhaps it's...gluten??? On social media, I follow several "healthspo" accounts - food bloggers that post healthy meals, recipes, etc. and it is a rare sighting to see them post bread. It's an even more rare sighting to see them post bread that contains gluten, to the point that some will specifically mention that they are eating gluten.  So bread is bad then, right? If you find that grains/gluten do not sit well with your digestion or you have an allergy or intolerance, I am by no means going to suggest that you do something that will cause you physical discomfort or even harm. I'm allergic to amoxicillin. Therefore, I don't take amoxicillin. However, have you maybe convinced yourself that bread is bad for you with no real basis for this? "Barely Bread" Cinnamon Raisin slice Grains actually have many minerals and nutrients such as fiber and B-vitamins. In my opinion, they ca...

Rejoice, for another Friday is upon us! Along with that, another list of products that I've recently discovered or been loving!   Smarty Pants Probiotic Gummies  Image from smartypantsvitamins.com I recently started taking these gummy supplements and I have never take a probiotic supplement before. I can't really say if I saw much improvement in my overall health or digestion because a) I decided not to take them on days when I had kombucha or some other fermented food, b) It hasn't been that long, c) I reduced a sweetener that I was consuming a lot of but I feared was causing digestive issues and d) I started taking a greens powder. All that being said, the Lemon Creme flavor is so good! I could eat it like candy! They state that it has 7 billion CFU per serving and 99% survivability, using clinically proven probiotics and prebiotics. So if you're on the market for a probiotic supplement but you're a big kid at heart, these might be up your alley! Check ...

If you know me, you know I LOVE popcorn. It's a bit unnatural. I eat it pretty much daily and don't see myself stopping anytime soon. I sometimes pop my own but it's so much more convenient to have pre-popped popcorn. I personally don't believe popcorn should be a "guilty pleasure" or a special treat. I consider it a satisfying, munchy, whole grain snack. Here are my top three pre-popped popcorn choices as far as I've tried. 1. Square Organics Sweet Protein Popcorn This popcorn is addictive and so delicious. Not only is it delicious, but it also packs a plant-based protein punch. It's also organic, non GMO, naturally high in fiber and has 8 grams of MCTs. Look at these ingredients: organic popcorn, organic coconut oil, organic whole grain brown rice protein, organic coconut sugar, sea salt. Stellar! I also love the spicy flavor but I do add some salt. I love salt lol! You can use the code: "Healthy_Happy_and_Free" for a discou...

Yesterday was National Bean Day. A very important national holiday indeed. Beans are the secret sauce to these peanut butter blondies, but keep it on the down-low because some people are resistant to the idea of beans in desserts. It will be our little secret. Do these taste and feel 100% like traditional blondies? No. Are they delicious, gluten/grain free, packed with protein and fiber? Yes. They are simple to whip up and have no super funky ingredients. I'll get right to it! Servings: 9 Ingredients: 1 can great northern beans, rinsed (15 oz) 1 scoop peanut butter protein powder 2 tbsp melted coconut oil 1/4 cup Swerve granulated sweetener/sugar/any 1:1 sugar substitute 1 tsp vanilla extract 1 tsp imitation butter flavor 1 tbsp cashew milk 1/2 tsp baking powder  1/4 cup mini chocolate chips (I used Know Foods, allulose sweetened chocolate chips) Directions: Preheat oven to 350 degrees Fahrenheit. Spray or line an 8x8 baking pan.  Combine all i...

Do you remember being a little kid at the dinner table forced to eat your veggies? Did your parents tell you to eat your broccoli so you can grow big and strong? Spinach Salad with Goat cheese, steak, bacon, red onion and balsamic vinaigrette  They weren't wrong! Vegetables are super nutrient dense, packed with vitamins, minerals, antioxidants, etc. While that description may not whet your appetite, they truly can benefit your: immune system cardiovascular health muscle building mental health and more! "But I just don't like them", "It's hard to get enough in", "I take a vitamin", you might say.  To that I say, you can learn to like them and a lot of it has to do with how you prepare them. There are some ways you can increase your vegetable intake throughout the day, and vitamins and minerals are more optimally absorbed when taken in from their natural form. Here are some of my tips and tricks that I personally apply: H...

no cow, say whaa? Formerly known as D's Naturals, nocow is a vegan brand that recently underwent some changes. They have new flavors, new packaging, new products and their new name which boasts that they use no cow protein sources. No bull, no whey!* So what is the source-ery behind no cow's protein? The protein is a blend of brown rice protein and pea protein. They sweeten the bars with monk fruit, erythritol and stevia extract so they are low in sugar - just 1g! They also have new cookies with just 1 gram of sugar which I have yet to try. They also have fluffbutter which is a protein spread that I have tried in years past. So far I have tried the Peanut Butter Chocolate Chip, Carrot Cake, and Raspberry Truffle. All the bars run around 200 calories and 20g protein which is great for a plant based bar! They all have a similar fudgy texture that I really enjoyed. The peanut butter chocolate chip had a light peanut butter flavor. I would've liked more chocol...