Healthy Happy and Free

My mom and I have a yearly tradition of going to the apple orchard to pick apples. I love apples but when you have a ton (okay, just a peck), you might want to get creative with your apple snacking! That's where Salted Caramel Cheesecake Dip comes in! It sounds decadent (it is) but it's also: super easy - it comes together in minutes fiber protein no added sugar Ingredients: 4 oz cream cheese (I used fat free) 1/2 tsp caramel flavoring 1 tbsp Vitafiber IMO syrup 1/4 cup powdered erythritol (I used Sukrin icing sweetener, measures 1:1 to powdered sugar) sea salt to taste Directions Bring the cream cheese to room temperature. In a bowl, combine the cream cheese, caramel flavor, and powdered sweetener. Beat with a hand mixer until smooth and creamy.  Add the fiber syrup and continue to beat.  Add sea salt, you may sprinkle on top or stir it in.  Enjoy! This dip would also be delicious with pretzels or strawberries or just on it's own! 

Do you know how powerful your mind is? I'm sure you've heard it before but I don't think it can be overstated.  "You can do anything if you put your mind to it." What does that truly mean? And can the power of the mind be bad? How could it be bad? Well, for instance, some days I look in the mirror and think I have scrawny chicken legs and other times, I look in the mirror and think I look strong, still other times I think I look big. My body is not really changing in a physically perceptible way. So what changed?  My mind.  Just my subjective perception has changed entirely how I view myself. Does that not blow your mind? So how we view ourselves is entirely up to us! We can choose to view ourselves (and others) in a positive way.  I had a teacher once who presented the idea that maybe the power of the human mind could literally move mountains but no one believes it without a hint of doubt, therefore, we will never know because of that

Did you know October 26, 2018 is National Pumpkin Day? Well, now you do! Don’t fret! I’ve rounded up some of my favorite recipes and pumpkin snacks so you can get your pumpkin on! Pumpkin Protein Cheesecake -this is one of my all time most popular recipes! It’s creamy, delicious and so easy!    Creative Snacks Pumpkin Yogurt Coated Pretzels  are some do my favorite pumpkin snacks! They also make other seasonal snacks like apple yogurt pretzels and pumpkin granola. I find them at my local grocery store!  Farm & Oven Pumpkin Bakery Bites  are a delicious snack that will satisfy your pumpkin tooth and provide 40% of your daily veggies! They are incredible! Just don’t tell your kids about the hidden veggies and they’ll never know!  Pumpkin Spice Fiber Muffins  are my most recent recipe development and they make a great anytime snack! They’re moist and delicious and have the bonus gut-health benefits of prebiotic fiber and low sugar!  Enlightened Pumpkin Spice Latte Ice Cream

Have you ever seen those cute t-shirts that say: "Exercise is my therapy" or maybe, "My dog is my therapy"? While I can understand this to a degree, the message is slightly flawed in my opinion. Therapy: the treatment of disease or disorders, as by some remedial rehabilitating or curative process (dictionary.com) Coping Skills: any characteristic or behavioral pattern that enhances a person's adaptation (medical-dictionary/thefreedictionary.com) Real therapy gets to the root of a problem and really tries to solve it. It is working with a therapist, a licensed doctor, to treat your condition. Coping skills help you deal with the problem. Developing healthy coping skills is very important because otherwise, a person develops unhealthy ways to cope. Hello, eating disorders, self-harm, drugs, etc. There are many unhealthy ways a person can "cope" and they seem to be much easier than healthy coping skills. Healthy coping skills include self-car

There's Baby Spice, Sporty Spice, Scary Spice, Ginger Spice, Posh Spice and the seasonal member, Pumpkin Spice. Wait, is that wrong? Oh well. These pumpkin spice muffins are a simple, basic recipe that is perfect for fall! They are: simple high fiber low fat/calorie (under 100 calories each) moist and tasty Ingredients: 1 1/2 cups pumpkin puree 2 eggs 1 pumpkin greek yogurt (I used Chobani) 1/3 cup almond milk 1/4  cup Vitafiber IMO powder  1/2 cup erythritol sweetener (1:1 to sugar) 1 1/2 cup all-purpose flour 1 tsp baking soda 1 tsp baking powder 1/2 tsp salt 1 tsp cinnamon 1 tsp pumpkin pie spice Directions: Topped with Reddi-Whip and Cinnamon "Sugar" Preheat oven to 350 degrees Fahrenheit. Line/spray a muffin tin.  In a medium bowl, whisk together the flour, baking soda, baking powder, salt, and spices.  In a separate bowl, whisk together the pumpkin, eggs, yogurt, milk, fiber powder and sweeteners.  Fold the wet ingredients

What's popping?  Lotus Seeds, that's what!  Popped lotus seeds seem to be a new trend in the healthy snack market and I am totally on board. Lotus seeds are naturally low in fat, relatively high in protein and fiber and low in calories.   Super Lotus Snacks kindly sent me some samples of their take on this snack with age-old roots. These little puffed seeds might look strange but they have a satisfying crunch that will keep you coming back for more. It's hard to describe the texture apart from being puffed. It's definitely unique! I tried the Simply Turmeric and Salt and Cumin.  I loved both flavors. The turmeric has a smoky, savory flavor without being overwhelmingly turmeric-y.  Let's not forget that turmeric is a natural anti-inflammatory and antioxidant just to name a few benefits.  The Salt and Cumin tasted like it's namesake; it tasted like salt and cumin! I happen to love both of these spices and thought they were well balanced.

First of all, what the heck is a "milk chew"? I had no idea. But I wanted to try it. A milk chew is milk based chewy treat inspired by Tawainese nougat. It reminded me of a sort of nougat, taffy-like candy. So what makes Numa milk chews special? no artificial ingredients artificial ingredients and preservative free less sugar healthy vitamins   They use traditional methods and high-quality ingredients and I could tell. It tasted sweet and rich with a great chewy texture. You know when you go to an old-fashioned candy shop and get the candy that was made fresh? That's what this was like! It tasted REAL and fresh. The name "Numa" actually comes from the Chinese characters for daughter and mother because this candy was based on Joyce's mother's handmade treats. She had an autoimmune disorder and enjoyed her mother, Jane's healthy treats. Now they share that with all of us!  They have less calories, fat and sugar than a granola bar

Have I mentioned that I love Enlightened? Aside from their fun and interactive social media, they have great customer service, amazing healthy ice cream and tasty roasted broad beans.  But wait, there's more. They have released three seasonal flavors! Could I be any more excited? (Please tell me you read that in the voice of Chandler Bing!) Triple Shot Espresso 320 calories per pint Not for the faint of heart, this gives you a triple shot of espresso via espresso ice cream base with espresso ribbons and espresso chips. The bold flavor will hit you in the face and knock you down. I loved the rich espresso flavor so I enjoyed this pint even more than I expected to, but if coffee is not your thing, you may want to try a different flavor. Pumpkin Spice Latte 240 calories per pint How basic are you? Pumpkin spice latte has a reputation for being the fall drink of "basic white girls", however, I've never actually had a pumpkin spice latte! Oops! This f

Tahini? In cookies? I know what you're thinking. "She's totally lost it." But wait, this is actually a remake from @kalejunkie on Instagram. I had seen a few Instagram posts of others making her cookies so I had to give it a try. Just a few simple ingredients: egg, maple syrup, almond flour, tahini, chocolate chips, baking soda, and sea salt. I followed her directions precisely and they came out perfectly. What I noticed: I got 15-16 cookies and she states the recipe yields 10-12 I baked half on a silicone baking mat and half on parchment on a cookie tray and the ones baked on the silicone mat came out thicker and more aesthetic Reducing the chocolate chips was a mistake lol  So how are they?  Well, in my honest opinion, "life-changing" may be a bit dramatic of a claim. They are good, yes, very good, but I've had very good cookies before. The key is the sea salt. It perfectly complements the flavors of the tahini and chocolate . Th

Do you ever feel anxious? Do you have anxiety? Do you find it hard to cope with? Chances are, most of us answered yes to the first question and that's totally normal. However, some people experience anxiety all the time. It can be hard to cope with and hard for others to understand. My personal experience with anxiety is like the bucket at the waterpark. Do you know the one? Water is streaming into it from multiple sources and kids stand under it waiting for it to tip and dump water everywhere. I am the bucket and the water is anxiety pouring in from multiple sources. Eventually, I reach a tipping point. Those closest to me feel the effects the most.  The hardest part to explain is that just one tiny drop can be the drop that puts me over the edge. What others don't see is all the "water" that's been filling up and up so that I was just one drop away from a breakdown. Since they don't see that, it seems unjustifiable and unreasonable. I know that t

Pumpkin craze has swept the nation! Actually, I think it swept the nation about a month ago. But now, it's October, pumpkins are in season, and I am joining the craze. With pumpkin ice cream. What else would you expect from me? #IceCreamAddict I used an ice cream maker but see the notes at the end for possible churning substitutions. Honestly, I think this recipe could be better, but it was pretty good so I figured I would share and if I tweak it, I will update this recipe! Pumpkin Pie Ice Cream Ingredients: 1 cup plain kefir (I used LifeWay Brand) 1 cup 2% milk 1/2 cup pumpkin puree  1/4 tsp xanthan gum 1/4 tsp cinnamon 1/4 tsp pumpkin pie spice about 1/3 cup erythritol/sweetener of choice to taste Directions: Prepare and combine all ingredients.  Follow instructions for your ice cream maker.  Pour ingredients in the ice cream maker and churn for the recommended time. Mine churned for one hour.  Note: If you do not have an ice cream maker, you can pu

I've been finding some neat snacks lately! I just have to share! Bohana Popped Water Lily Seeds - What? If you're like me, that name confuses you just a little. Well, don't overthink it. That's exactly what they are! Seeds of a water lily that have been popped for snacking purposes! These make a great popcorn substitute. This snack has been around for thousands of years in India but Bohana has reinvented it in three flavors: Soulful Spice, Himalayan Pink Salt, and Wild White Cheddar. I loved these! They are so poppable and satisfying! Check them out here:  https://bohanalife.com/ Smart Cakes - Here's a smart idea: a moist, delicious cake with no sugar, no carbs, and no grains. Pfttt, impossible, right? Wrong! Smart Baking Company may have some sorcery because these cakes are just what I described! I honestly cannot believe how good they are! I haven't yet tried tangerine flavor but I have tried chocolate, lemon, cinnamon, and coconut. My personal favori

 Another month, another hike! It's hard to believe there are just three months left in 2018! We've had such a good time exploring (getting lost) new places and new trails - maybe we will do this again next year! This month, as temperatures start to cool down, we headed south to Table Rock State Park in South Carolina. We really want to do the Table Rock hike but it's quite lengthy so we will have to plan a special trip and train for that. This time, we did a short trail: Carrick Creek. It's a two-mile loop that is pretty moderate from my recollection. There are a few times you cross over water, and you get some nice views. The trail is well marked so follow the blazes or you could end up hiking much longer than you expected. South Carolina State Parks charge and admission fee so the fee for the park was $5 per person. They have bathrooms near the trailhead along with a small store for hiker registration. It wasn't the most exciting hike of my life