Healthy Happy and Free

Hello Winter and hello dark, cold nights and dry, winter air. Winter doesn't have to be all bad though! Here are some fun finds I've come across lately that are perfect for winter! Badger Balm Sore Muscle Rub - I love this rub. As someone who is active, I liked the idea of something for my sore muscles. This balm has cayenne pepper and ginger to soothe sore muscles while simultaneously moisturizing my skin. It uses essential oils to nourish the skin. It is certified organic and non-GMO. I love this rub. Check out all the Badger products here:  badgerbalm.com US National Whitewater Center Outdoor Ice Skating - If you live in the piedmont region of North Carolina, you've probably heard of the Whitewater Center. It's a huge facility with kayaking, whitewater rafting, hiking, ropes courses and more. This winter they opened a huge ice skating area for the first time. It has a skate up bar serving beer, coffee and hot chocolate. There is a beer garden with view...

I have a secret. I didn't like marshmallows. I thought their sole purpose was to stick a s'more together. When I made s'mores, it was usually more like making one s'more and then just eating the chocolate. 🤣 Who can relate? That was, until, I discovered Snackapade SmashMallows. I am dead serious. These mallows changed my opinion on marshmallows. They come in tons of fun flavors from Cinnamon Churro to Mint Chocolate Chip to Cookie Dough to Toasted Vanilla and more! Not only do they have fun marshmallows but now they have come out with chocolate dipped marshmallows! They also have marshmallow crispy treats. All their snacks are naturally gluten free and deliciously Non-GMO. I had the pleasure of trying the new Chocolate Dipped Mallows. They were so good! The flavors are Dark Chocolate Dipped Cold Brew and Dark Chocolate Dipped Raspberry. My personal favorite was the cold brew. Imagine a sweet fluffy marshmallow, not too soft, not too firm, with the taste ...

It's time for another round of Friday Finds!  First up, Ghost Lifestyle Pre-Workout : I recently ran out of my Bowmar Nutrition Dragonfruit preworkout (I liked it!) and I had a coupon for GNC and a gift card so I thought I would check out their options. I saw the fun flavors of Ghost (Sour Patch, Warheads, etc.) and couldn't resist the Warheads Green Apple. I also love that they have a full disclosure label. The product has 4g L-Citrulline (pump), 2g beta alanine and 202 mg total caffeine. It is zero calories and I'm hoping delicious! Check it out here: https://www.ghostlifestyle.com/ Next we have Nightfood Ice Cream ! If you know me, you know I love ice cream. So when I saw Nightfood ice cream in my local Harris Teeter, I had to try it. I believe a brand is defined by their Vanilla so I purchased that one! I like the concept of it helping me sleep but I'm not sure how effective it truly was. I wanted to love this ice cream but I found it to upset my stomach. ...

When I dip, you dip, we dip. Has that been overused? Well, I hope not because I love dipping! Dipping into deliciousness, that is! With fall here (hey football season!), it's time for snacks! Who am I kidding? It's always time for snacks. Stonemill Kitchens creates delicious dips that are perfect for sharing with the family, for tailgating, for taking to a party or event or anytime! You can use them as-is as a dip, or get creative and use them in a recipe or as a spread! Artichoke Jalapeno Parmesan This flavor has everything you want in a dip, cheesy, satisfying, with a bit of a kick. It pairs wonderfully with crackers or crusty bread. I made a snack tray with Italian meats, olives, crackers and this dip. It was a big hit! Buffalo Chicken Everyone loves buffalo chicken, especially on game day, right? I loved this flavor! It's creamy, spicy and has hearty pieces of real chicken throughout. I love dipping veggies in it or on nachos. I even used it a...

Friday Finds featuring Familiar Faces! Try saying that 10x fast.  Some brands that I have been loving lately have come out with awesome new products that I just couldn't ignore. The world needs to know! So read on to see some new products from familiar faces.  Built Bar Peanut Butter Flavor - Okay, it's the flavor we've all been waiting for from Built Bars. Peanut Butter. It was 100% worth the wait. These bars follow the same idea as all Built bars with a soft, nougaty like center coated in rich chocolate. This flavor seriously tastes like a Snickers bar, yet it boasts 20g of protein! You can't beat that! If you haven't checked out Built Bars yet, wyd?? You can find them here:  https://builtbar.com/ and use code: HHF2019 to save! Shipping is always free!  Quest Bar Chocolate Caramel Chunk - Quest is slaying the game with consistently coming out with new flavors and products. Though they now have protein powders, bars, chips, and even pizza, the b...

I've got a riddle for you.  What's purple, yummy, and easy on the tummy?  I'll tell you.  It's Beviva Foods snacks! Beviva Foods produces Sweet Potato Chips, Cereal Cups, and Granola Pouches. But these aren't your average, every-day snacks. These snacks were created with a purpose. The founder, Sylvia, was diagnosed with Ulcerative Colitis in 2011. She dealt with the debilitating symptoms while working and caring for her three children.  She was inspired to create Beviva Snacks so that others who are dealing with digestive issues and sensitivities can have mini-meals and snacks that they can take when they are on the go, or in a rush, or anytime. Having tummy friendly snacks on hand are a must for those dealing with IBD and similar issues. I love that Sylvia has created these innovative products to help the many people trying to juggle life while dealing with their condition.  Purple sweet potatoes stand as the foundation of their snacks...

Another Friday and another round of Friday Finds! from Wikipedia.com Girl on the Train - I've been trying to read more lately and some books are almost a grind to get through. This book was captivating from the start. It's a page turner that I could not put down. If you like psychological thrillers, I would recommend this book! Heka Good Keto Bars - There's a new bar in town and it's supposed to be good, heka good! These bars looked and sounded great and with just one gram net carb, it seemed too good to be true. I tried the peanut butter chocolate chip bar. It tasted good, not overly sweet. It had a Quest-bar ish texture but slightly more sticky. I think these would be a good option for someone on the keto diet but probably will not be a regular for me personally. Check them out here: https://hekagoodfoods.com/ from bathandbodyworks.co Paris Café Candle from Bath and Body Works - I love candles. I just adore them. For some reason, in fall and winte...

Keto. Whole30. Intermittent fasting. The diet world is on fire! I set out to try some of the most popular, most challenging, and downright wild diet trends of 2019. In. One. Week. Why did I do this? I wanted to:  Assess the physical and mental effects of the top trending diets.   Assess the long term sustainability for an "average" person. I roped my mom into this crazy venture and we set off on Day 1 with the ever popular Whole30. Day 1 : Whole30 If you're not familiar with the Whole30 diet, it's a 30 day "reset" that eliminates all dairy, soy, sugar, sweeteners, grains, legumes and certain additives. They have a sheet of rules and common additives in case you need some help. My experience: To be completely honest, I have gone through a Whole30 before. I think when used properly, this diet can be ok. Depending on the person, this may have different mental effects. I found it somewhat refreshing to challenge myself to give up the diet sod...

I'm a self proclaimed chocolate aficionado. I just adore the small chocolate shops with cases of beautiful truffles and candies. How can I recreate the experience at home? How can I make decadent, rich chocolate candies with silky smooth interiors? Just two simple ingredients and you can be in chocolate bliss. No fancy chocolate shop necessary. Ingredients: 30g dark chocolate of choice (I used Montezuma chocolate from England!) 2 tbsp coconut cream (this should be unsweetened, just coconut) coating options: additional chocolate, melted; shredded coconut, cocoa powder, etc Directions: Combine the chocolate and coconut cream in a small bowl. Microwave in 30 second increments, stirring in between, until melted.  Place the mixture in the fridge or freezer until it is firm enough to form into balls. Form into four small balls and coat in coating of choice.  That's it! Enjoy! Makes 4 truffles. 

We've all had those nights. You get home from work. You're exhausted. You shower, take care of a few things and look at the clock. Wow, how did it get so late? The idea of cooking a meal at this point seems overwhelming. So out comes the frozen dinner, pop it in the microwave and you're good to go. Ahh, thank goodness for modern conveniences. But, have you ever taken the time to read the label on your beloved frozen dinner? While I'm not here to fear monger or demonize any foods, I am interested in awareness. I have those nights often! I also have busy mornings or times when I forgot to pack a lunch, etc. So consuming frozen foods in not a rare situation which gives me all the more reason to be aware of what I'm consuming. Here is the Ingredient List from Barber's Chicken Cordon Bleu stuffed Chicken: Ingredient Statement: Chicken Breast with Rib Meat (Containing Up To 18% Of A Solution of Water, Potato Starch, Salt,Modified Food Starc...

Have you ever stumbled on something on Instagram and discovered it's right near you? That's how I discovered Rocky Face Mountain Recreation Area (wow, that name is a mouthful). It's only about one hour from my house yet I had never seen it, been there, or even heard of it until I saw someone post it on Instagram!  Often times, my mom and I opt for close parks to do a quick hike on the weekend because it's just easier to stay within two hours driving distance for a regular basis. So, I was excited to find a new place nearby to explore!  We went on a Sunday afternoon and I had already gone for a run that morning so I wasn't in the mood for any intense hiking. The park only has six miles of trails as of now but they have plans to add more trails. We made a loop out of the Grindstone Trail and the Prison Camp Trail totaling close to 2 miles. The trails were rated moderate. The Prison Camp trail goes past the former site of inmate housing but I never noticed...

Summer is the perfect time for baseball games, cook outs and s'mores! S'more what? S'more marshmallows! If you're like me, the concept of homemade marshmallows sounds a bit intimidating but I can assure you, these were so simple! These marshmallows also happen to be sugar free and have gut healthy fiber! With a few ingredients, science and patience, you can have these healthier marshmallows for yourself! Ingredients: 2 Tbsp gelatin  1/4 cold water 3/4 cup granulated sweetener 1/4 cup VitaFiber IMO powder 1/4 cup water optional: marshmallow flavoring Directions: Line a loaf pan with wax paper.  In a medium bowl, combine the gelatin and cold water and let it sit.  In the meantime, combine the remaining ingredients in a small saucepan. Heat over medium heat until bubbling.  Remove the mixture from the stove and slowly mix it into the gelatin mixture.  Continue to mix with a hand or stand mixer for about 15 minutes.  Pour into t...

I've got a riddle for you.  What's 110 calories, packed with protein and has chocolate all over? A Built Bar!  Built bars are making waves on social media and in the WW community and fitness community alike. What's all the hype about? I didn't really have any expectations when I first tried Built bars so I was pleasantly surprised. They have no funky aftertaste, no protein taste, and are just downright tasty!  Every flavor is coated in real dark chocolate 🤤with a sweet, light filling. The interior is almost fluffy - like a cross between mallow and nougat. There's no chewiness, grittiness or stuck to your teethness.  They come in a great variety of flavors: Mint Brownie, Mocha, Coconut Chocolate Crème, Banana Chocolate Crème, Double Chocolate Mousse, Orange Chocolate Crème, Salted Caramel, Raspberry Chocolate Crème, Mint Chocolate Crème, Lemon Chocolate Crème, Vanilla Chocolate Crème, Strawberry Chocolate Crème, Blueberry Cheesec...

A-hiking we will go! Hi Ho Hi Ho a-hiking we will go.  I wanted to get together with a friend before she moves and what better way to do that than with a hike!  We changed our minds about where to go at the last minute due to the weather forecast and settled on Hanging Rock State Park in NC. The park is about 1 1/2 hours from my house so it's a pretty easy drive.  We did the Hanging Rock Trail which I've done numerous times before. It begins just off the main parking lot and is very well marked. It begins with a descent and then is uphill for the remainder with some stairs.  Upon reaching the top, there are several big rocks to get a good view. I love a good view! I enjoy this hike because I think it's enough of a challenge to break a sweat, but not too much to carry a conversation and you're rewarded with a great view.  The trail is not a loop so you simply head down the same way you came up ending up hiking just over 2.5 miles. It'...

I LOVE ice cream. No, I mean I really love ice cream. If you follow me on Instagram ( @healthy_happy_and_free ), you know what I mean. So what's an ice cream  addict   loving girl to do when she can't find all the ice cream her heart desires? Get it from the source! IceCreamSource.com is an awesome website that is chock full of ice cream options. From light ice cream to gelato to Italian ice to non-dairy ice cream to frozen yogurt to ice cream bars - they have it all! Heck, they even have goat milk ice cream! The site is super easy to navigate with options to shop by Category, Price, Brands, Top picks or Gift Packages. There is also a search bar if you are looking for something specific. I love the gift package options because seriously, what better gift could there be?? (If anyone is looking to send me a gift - here's an idea. 😉) Some of the most popular brands on their site are Chocolate Shoppe, Ben & Jerry's, Enlightened (my favorite!), Halo Top (...

Vegan. Paleo. Chocolate. Mousse. Three Ingredients!?! Honestly, I would have been sold at just seeing the word "Chocolate"! This mousse is so simple, how can you not make it? As an added bonus, it happens to be suitable for just about ANY diet. I love making recipes that are suitable for people with dietary restrictions because I believe no one should have to go without chocolate! So what are you waiting for? Whip this mousse up ASAP? Ingredients: 1/2 cup coconut cream* 2 Tbsp Vitafiber IMO powder 2 Tbsp cacao additional sweetener, if desired Directions: Chill the coconut cream until it is solid.  Whip the coconut cream with a mixer. Add in the Vitafiber powder, cacao and additional sweetener if desired. If it warmed up as you whipped, simply put it back in the fridge to firm up and whip again before serving. Serve chilled and top with chocolate if desired.  Makes 2 servings.  *The coconut cream should be simply coconut and water in the i...

Another Friday is here!  So another round of Friday Finds! Check out some of my latest discoveries and let me know what new things you've found lately! Good Food Made Simple Flatbreads - Good Food Made Simple is a brand that makes frozen foods that are good and simple! They recently came out with flatbread breakfast sandwiches available at target. I decided to try the Turkey Sausage Egg White flavor and it was pretty good! It was satisfying and protein packed. I had to microwave mine just a little longer than the instructions stated but it was still quick and easy! Photo from realgoodfoods.com Real Good Foods Stuffed Chicken Breast - Real Good Foods is another frozen food brand with real good ingredients! I love this trend so people have access to food that is quick, easy, and made with real ingredients. Their latest product release is a line for stuffed chicken breasts described as juicy, natural chicken breast stuffed with creamy veggies, meat and cheese. They are 1...

Bloated.  I'm sure most of us have been bloated.  It's normal, some might say natural.  But have you ever been so bloated that it's painful. Your belly is distended and hard.  This may be a less common occurrence but when it happens, what should you do? Here are some tips I've used: drink plenty of water - though it may seem counterintuitive, sipping on some water will keep things moving drink tea  do yoga or stretching for digestion Move around - moving can help work things out Be mindful of what you eat - more fiber is not always a good thing, too much fiber can actually be a cause of constipation and gas the orange trick - slice an orange and coat it in cinnamon and cayenne and eat up (it's actually not that bad) - this helps if you have constipation along with your bloating massage your stomach  And finally, try to find something else to occupy your mind! Bloating is not fun physically or mentally so take a walk with a ...

Have you ever had an Oreo Truffle? I had a brief obsession in my youth. Check it out ↓                                                         Easy Oreo Truffle Recipe With 2,000 5 star reviews, it looks like I wasn't the only one. Then, when I got a jar of Protein Cookie butter ( https://www.proteincookiebutter.com/ ) powder in the Cookies and Cream flavor - it smelled just like the oreo cookie! So I was struck with an idea for a lightened up version of those Oreo Truffles I knew and loved. Ingredients: 2 oz fat free cream cheese, slightly softened 16.5 g protein cookie butter powder about 1 tbsp. powered erythritol  42g sugar free chocolate chips  Directions: Mix the softened cream cheese, protein cookie butter powder, and powdered erythritol until completely combined. If you want a sweeter or thicker interior, ad...

It's that day of the week: Friday! Time for another round of Friday Finds! First up are Hustletics leggings . I have a thing for leggings. I just love them and cannot get enough so I was excited to try a new-to-me brand. Their core value is centered around hustling to reach your goals - giving your all and not settling. They created this apparel brand to provide tools for people to hustle without spending their whole paycheck. A standard pair of leggings runs about $39 and they currently have a few pairs on sale. I tried the Flow leggings in the Tiffany color. I really like the vibrant color. They come a bit above the ankle and fit well. They are high waisted but not ultra high waisted like some other brands I've tried. The material seems pretty good (but not on lululemon level). I would say they are pretty comparable to several other popular brands. My only complaint is that they have no pockets. Other than that, I'm a fan! They ship worldwide so check them out here:  ht...

I won! I won! What did I win? I'm winning on nutrition! At  least that's the idea behind IWON Organics line of organic protein snacks! Their mission is for everyone to feel good by eating real foods, even on the run! They've packed that positive energy into plant based protein snacks. They are made of things like peas, beans, and brown rice for a balanced nutritional profile that makes them a great snack option for anyone with an active or busy lifestyle. So what kind of snacks do they have? Protein Chips - They have plant based protein chips ranging in flavors from ranch, bbq to cinnamon French toast! While the flavors are good, I will say the texture leaves something to be desired. I just think it's really hard to make a protein chip because I will always compare it to a standard potato chip and it will just never be the same. That being said, they make a great, balanced, on-the-go snack. Just don't expect it to taste like a Lay's potato chip, okay...

I recently went on my first trip out west! The highlight of the trip was hiking the Grand Canyon! You can read about that here: However, the fun didn’t stop there.  After the Grand Canyon adventure, we immediately drove to Las Vegas where we had reservations at the MGM. We made a quick stop at Walmart to pick up some groceries and then arrived at the hotel. We felt very out of place pulling up to the valet in our dirty hiking clothes and backpacks! They assured us they’ve seen it all!  These accommodations were definitely a step up from The Phantom Ranch at the Grand Canyon! We checked in, showered and unpacked. The next day we slept in a little and then went to chill by one of the pools. After relaxing for a little while, we got ready and our first stop was the iconic Las Vegas sign! It’s a little ways off from the main strip so we drive to it. We were surprised to find there was a man taking peoples photos and keeping the area clear. He did this for free but acc...