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Food Fitness and Fun – ByCandace

~ Good Health Made Simple

Food Fitness and Fun – ByCandace

Tag Archives: #thrivemarket

A Few More of My New Favorite Things….

17 Thursday May 2018

Posted by ByCandace in Beauty, Food

≈ Leave a comment

Tags

#safebeauty, #snacks, #thrivemarket

Long-Perishable Food Items

Lime Seaweed Snacks

Dark Chocolate Raspberry Almonds

Organic Ceylon Cinnamon

Beauty Product

Probiotic & Prebiotic Beauty Bar

I highly encourage you to Sign-up for Thrive Market.

Thrive Market allows you to shop for all the healthy food items you know and love at discount prices, because they cut out the middle man, and it gets delivered to your door so it also saves you time. Not only to you save money, but for every paid membership Thrive Gives a membership to a family in need.

The second best part, aside from saving money, is that all your favorite pantry items will be delivered to your door and you don’t have to go to stores which also saves you time and energy. And who can’t use more money, time, energy?!?!

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Recipe: Protein Pancake

23 Friday Mar 2018

Posted by ByCandace in Food

≈ Leave a comment

Tags

#primalkitchen, #protein, #proteinpancake, #thrivemarket

I realized recently that I was not getting enough protein in each day to maintain and or grow muscle. Since I’m moving more these days (walking 10k steps and lifting weights 2-3 days per week) it is important that I put forth more effort to make sure I’m getting more protein into my diet. See my post(s) about my weight lifting pursuits here.

So to that end, I decided to bust-out an oldie but a goodie protein pancake recipe that I used many years ago. It is easy, fast, and delicious!

Side Note: The consistency isn’t that of a traditional whole egg and flower based pancake. It is spongier and less like a cake.

Tools:

  • Blender
  • 6” Skillet w/ Lid
  • Spatula

Ingredients:

  • 4 Egg Whites or ¾ Cup Liquid Egg Whites
  • 3 Tbs Low Sugar Preserves
  • 1/3 Cup Oats
  • ½ to 1 pkg of Organic Stevia
  • 1 tsp Grass-fed Butter or Avocado Oil

Directions:

Place the first four ingredients in the blender and blend into a liquid. Heat the pan on a medium-low heat and add cooking fat of choice to prevent sticking. Once the pan is warm, pour the blender content into the pan and cover with a lid. Cook on the medium-low heat for approximately 4 to 5 minutes, until the center is no longer runny. Then flip it over and cook for another 2 minutes, it will puff-up.

Either eat it immediately or do what I do and make it the night before, place on paper towels in front of a little fan to cool, then place in a zip-lock bag and put in the refrigerator for the next day’s breakfast or afternoon snack.

No butter nor syrup is needed. Tastes good cold or warm. I like to warm it a little (not cook it more, just knock the chill off) and eat it with ¼ cup of cottage cheese on top.

The pancake provides about 46 grams of protein and the cottage cheese adds an additional 6.5 grams = 52.5 grams of protein.

In addition to adding the Protein Pancake to my diet, I’m including Primal Kitchen’s Primal Fuel, Vanilla Coconut whey protein isolate powder, which I purchase through Thrive Market at a $6.97 discount + free shipping with purchases over $49.

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3 Easy Swaps to Improve Your Health

24 Tuesday Oct 2017

Posted by ByCandace in Food, General, Lifestyle

≈ 2 Comments

Tags

#braggsgingerandsesamesaladdressing, #carbohydrates, #easyfoodswaps, #kasandrinos, #oilsandbutter, #primalkitchen, #sirkensingtons, #sweeteners, #thrivemarket, #tinstarghee

I find that making healthier option swaps for foods prevents me from feeling deprived and helps me to feel nourished at the same time. Swaps are the easiest place to start when making moves towards healthier foods and nutritious lifestyle.

The first and easiest place to start making swaps are in the foods that you use and eat every day, like the oils and fats, sweeteners, and carbohydrates. Bonus is that these swaps will not costs you much more than you spend already.

In Order of Importance….3 Easy Swaps for Big Positive Health Improvements

#1 Oils & Fats – Just say no to man-made highly processed oils.

Remove:

  • Seed oils: Corn, Canola (or Rapeseed) Vegetable, Soybean, Grapeseed, Sunflower, Safflower, Rice bran
  • Crisco or other Shortening made from any of the above
  • Margarine or “butter-like” products
  • Traditional Mayo
  • Traditional Salad Dressings

Side Note: When you eat out at restaurants you will be exposed to mostly the oils on the “Remove” list that is not healthy for your body and creates inflammation in your body. But I still eat out fairly frequently, so I keep to the ones below when eating at home.

Healthy Swaps:

  • Real Butter (bonus points and nutrients for buying grass-fed, pastured – I use Kerry Gold)
  • Ghee (clarified butter, for those with dairy allergies) (I use Tin Star)
  • Lard (grass-fed, pastured pork fat) or Tallow (grass-fed, pastured beef fat)
  • Coconut Oil (organic, old-pressed, extra-virgin or virgin) (I use Dr. Bronner’s Organic Virgin Coconut Oil)
  • Avocado Oil – (I use Primal Kitchen)
  • Olive Oil (I use Kasandrinos)
  • Sesame Oil (I use this as a finishing oil to add flavor to a dish, not to cook in)
  • Organic Mayo made with healthy fats (I use Sir Kensington’s Organic Mayonnaise)
  • Organic Salad Dressings made with healthy fats (I use Primal Kitchen’s Green Goddess, Caesar Dressing, Greek Vinaigrette. They just came out with Balsamic Vinaigrette that I’m sure I’ll love too. And I’ve not tried their Ranch Dressing nor Honey Mustard Vinaigrette, because I personally don’t eat either with any regularity. I ALSO use Bragg Organic Vinaigrette (I use this one as a marinade for roasting and grilling vegetables), but my favorite of Bragg’s is their Ginger & Sesame Salad Dressing.

#2 Sweeteners

Remove:

  • Equal, Nutra-Sweet, Sweet’N Low, Truvia, Sun Crystals, Splenda
  • Agave (mostly Fructose), Corn Syrup, High Fructose Corn Syrup

Healthy Swaps: Organic

  • Stevia (the one I use is bleached but is organic.)
  • Raw Honey
  • Maple Syrup
  • Molasses
  • Dates
  • Raw Sugar
  • Fresh Whole Fruit

#3 Starchy Carbohydrate Sources

Remove: Boxes and Bags

  • Traditional Potato Chips
  • Traditional Crackers
  • Breads and Tortillas

Healthy Swaps: Whole Food Carb Options

  • All the Organic Potatoes and Yams
  • All the Organic Rice (I use Lundberg Farms) (Side note: organic rice is important, because conventional rice is known for having arsenic in it and who knows what other pesticides.)
  • Squashes (Butternut, Winter, Spaghetti, Pumpkin)
  • Root Veggies: Parsnips, Carrots, Turnips, Beets
  • Plantains

Treat Bag Carbs:

  • I’ve swapped traditional chips for brands that cook in better oils. Such as: Kettle brand cooked in Avocado Oil (Chili Lime, Himalayan Salt, Hawaiian BBQ). Or Jackson’s Honest brand (Purple Heirloom, Sweet Potato, Sea Salt & Vinegar, Sea Salt, or Rippled Red Heirloom).
  • Inka Crops Plantain Chips (Chile Picante, Plain)

Diane Sanfilippo has FREE 1-page tear out guides from her fantastic book Practical Paleo that goes into more detail about these three swaps and many others.

I highly encourage you to Sign-up for Thrive Market.

Thrive Market allows you to shop for all the healthy food items you know and love at discount prices, because they cut out the middle man, and it gets delivered to your door so it also saves you time. Not only to you save money, but for every paid membership Thrive Gives a membership to a family in need.

The second best part, aside from saving money, is that all your favorite pantry items will be delivered to your door and you don’t have to go to stores which also saves you time and energy. And who can’t use more money, time, energy?!?!

Side Note: Many to all of these products can also be found at various grocery stores near you: HEB, Kroger, Whole Foods, Sprouts – but it may cost you more money, time, and energy…

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A Few of My New Favorite Things….

17 Wednesday May 2017

Posted by ByCandace in Beauty, Food

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Tags

#beautyproducts, #thrivemarket, Food

Long-Perishable Food Items

Inka Plantain Chips, Chile Picante (2-pack)

The plain ones are tasty too; I usually order both.

Edward & Sons, Black Sesame Brown Rice Snaps

Beauty Product

Mineral Fusion, Graphite Lengthening Mascara

I highly encourage you to Sign-up for Thrive Market.

Thrive Market allows you to shop for all the healthy food items you know and love at discount prices, because they cut out the middle man, and it gets delivered to your door so it also saves you time. Not only to you save money, but for every paid membership Thrive Gives a membership to a family in need.

The second best part, aside from saving money, is that it all gets delivered to my door and I don’t have to go to stores thus also saving me time and energy.

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The Trifecta

10 Wednesday May 2017

Posted by ByCandace in Books, Fitness, Lifestyle

≈ 10 Comments

Tags

#cleanwater, #liftweights, #movement, #nature, #nutrientdense, #organic, #realfood, #realfoodisingredients, #sleep, #socialtime, #sprinting, #stressmanagement, #thrivemarket, #trifecta, #vitamins, #walking, #wholefood, Exercise, Lifestyle, Nutrition

They keys to good health, longevity, and being fit is not dependent on one thing. To achieve optimal health, live a long time, and being fit is dependent on three things.

  1. Lifestyle
  2. Nutrition
  3. Movement & Exercise

None of these three factors on their own will result in a long and healthy life.

LifeStyle

This day in age, I think lifestyle factors are the most difficult to be consistent at. The truth is….if you do not achieve this one, the other two will not yield the desired effect.  The lifestyle factors to get in check are: sleep quality and quantity, stress management, socializing with friends and loved-ones, and getting in touch with nature.

Not so long ago our lives looked very different day-to-day than they do now; the majority of the lifestyle factors were built into how our days and lives flowed. Now…we have to work at these things; put forth effort towards making sure we are sleeping well, being aware of our stressors and mitigating them (reframing our perspectives), making and scheduling time with our family and friends frequently, and getting outside in the sun, trees, and animals.

As humans these things are desires built into our DNA. We need them to be healthy and content.

Below are ideas and suggestions to guide you towards incorporating or improving in each area.

Sleep: cool dark room, little or no clothing, white noise, transdermal magnesium oi, use blue blocking glasses, and use flux and the night-shift mode on electronic devices, diffuse and topically apply cedarwood, lavender, and peace & calming essential oils, sublingual CBD oil, have dinner 2 to 3 hours before bed, read a book before bed, use a night-mask, use ear plugs

Stress: be self-aware, step-away, reframe perspective, take a walk, take an Epsom salt bath, take long deep breaths, get a massage, get a mani/pedi (yes, even you men), play with a pet (doesn’t have to be yours), read, use Stress Away essential oil, meditate (use an AP for guided meditations)

Social Time: schedule weekly and monthly meals or activities with friends and family, put your phone down and connect with the people near you, start a weekly or monthly card or domino game, find a new restaurant or activity to do together, start a weekly food-prep day with friends

Nature: take a walk every day outside or every morning and evening when the sun comes up and the sun goes down (this will help with circadian rhythm) walk the dog instead of just letting them outside…you go too, go fishing, go kayaking, sit or stand in the yard barefoot (grounding) and listen to the birds, go feed the ducks (bird seed not bread)….go outside

Nutrition

You get out what you put in. Drink clean water. Think nutrient dense. Vitamins and minerals.  Real whole foods. Organic every time possible.  Grass-fed grass-finished beef and bison, pastured chicken, eggs, pork, and lamb. Wild-caught cold-water fish.

If you can answer yes to these questions, then it is real whole food.

  • Did your food grow out of the ground, fall from a tree, or have a mother?
  • Will it spoil?

There are times when we will eat foods out of a box or a bag; this day in age it is inevitable.

  • Can you pronounce all the ingredient’s names? (if not, find a better quality product with the least ingredients possible)

My thought process on nutrient dense foods are real whole foods (as defined above) that have high nutrient content in a fairly small amount of calories. The goal is to eat as many foods as possible that have lots of nutrients in them throughout every day.

Book Recommendations

  • Deep Nutrition: Why Your Genes Need Traditional Food
  • Wire To Eat
  • Why We Get Fat: And What To Do About It

Movement & Exercise

You get out what you put in. Walk, walk , walk, walk, walk…..walk as much as you possibly can every day. We were designed to walk. People used to walk, walk, walk, walk….they had to….to get food, to work, to get from point A to point B, and to see other people.

Most of our lives today do not require us to walk, it requires us to sit. I work at a sitting job. I do my best to get-up once every hour or so and at least walk to the bathroom (if I’m drinking the amount of water I should be, I usually have to “go” anyway) do some hip opening stretches in my cube and move on. I take at least a 30 minute walk at lunch every day.

It is important to get in movement every day all day….walking, light stretching, air squats in the bathroom stall or cube, desk or counter push-ups, taking the stairs, park far instead of close, use a pull-up bar in door way every time you see it….whatever you can get in….get it in. I think that movement throughout the day is more important than “exercising” once a day or a few times a week.

Sprint for 10 – 15 minutes once or twice a week.

Lift Weights 1 – 4 times per week for 20+ minutes.  

Side Note: Please be aware – most men lift heavier than they should to keep good and proper form. And most women lift way too light to see the results they really want.

Reminders: Warm-up the muscles you are going to be using for 10-15 minutes prior to lifting. Cool-down by doing mobility work and stretching after your workout.

Book Recommendations

  • Becoming a Supple Leopard 2nd Edition
  • Foundation: Redefine Your Core, Conquer Back Pain, and Move with Confidence
  • Deskbound: Standing Up to a Sitting World
  • Strong Curves: A Woman’s Guide to Building a Better Butt and Body

Also, check out the following peeps:

  • Fit for Real Life
  • Girls Gone Strong
  • Mind Pump TV
  • Jordan Syatt

Having the trifecta in-check will result in a long, healthy, and more capable life.

If you need help, guidance, have questions – please feel free to reach out to me by either leaving a comment under this post, hitting me up on Facebook or emailing me directly at bycandace@yahoo.com.

I highly encourage you to Sign-up for Thrive Market. 

Thrive Market allows you to shop for all the healthy food items you know and love at discount prices, because they cut out the middle man, and it gets delivered to your door so it also saves you time. Not only do you save money, but for every paid membership Thrive Gives a membership to a family in need.

Aside from saving money, your groceries will be delivered to your door and you don’t have to go to stores thus also saving time and energy….and who can’t use more of those!?!

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Bone Broth

05 Friday Aug 2016

Posted by ByCandace in Food

≈ 4 Comments

Tags

#bonebroth, #broth, #crockpot, #instantpot, #kettle&fire, #slowcooker, #thrivemarket

Bone broth has become very trendy and all the rage over the past couple-ish years for good reason. It is an incredibly healthy food that was all but lost from most homes. It’s back now and so very important for optimal health and longevity.

Just about every Paleo/Ancestral/Whole Food blogger has a post or multiple posts on the value and nutrition of bone broth.

You can also purchase pre-made bone broth. Other than Kettle & Fire Grass-fed Bone Broth which I do usually keep in my pantry at all times, I find that the others are pretty expensive considering it doesn’t cost very much to make it yourself.

Here are some of the folks I trust, if you are going to purchase instead of make it.

  • Kettle & Fire – This is my favorite; you can get the beef or chicken at Thrive Market.
  • Bare Bones Broth
  • The Brothery
  • Boneafide Provisions Restorative Bone Broth
  • The Osso Good Co.
  • Au Bon Broth
  • The Flavor Chef

Be aware of boxes of “broth” you can purchase in the average grocery store, they are full of all kinds of yucky ingredients you don’t want in your body. Read your labels.

How I Make Bone Broth

I like using my large oval crockpot or Instant Pot on slow-cooker mode. I prefer the low-n-slow method. You can do my way in a stainless steel stock pot on the stove as well.

I am always collecting bones; large ziploc bag of bones in my freezer at all times. When I get a full gallon size freezer ziploc bag full of bones, I know it is time to make broth.

The quality of your bones is really important; get grass-fed beef, free-range pastured chickens and pork bones. You can also make stock from duck, turkey, lamb, or deer.

The bones that I collect are mostly from our dinners, I save all our chicken bones and steak bones, pork chop bones etc. These work the best because they were seasoned well and browned in the cooking process. I keep the fat on the bones if I can and save it too along with the fat that I cut off and don’t eat. I mix my bones and use all the different types in each batch.

If you buy a bag of bones from a butcher, store, or farm I suggest putting some salt and pepper on them and roasting them in and brown in the oven before making broth from them; it provides so much more flavor.

Bone Broth Instructions

I get my crockpot out and fill it with good filtered water, I turn it on high and let the water start getting really hot.

I add ¼ cup of apple cider vinegar and some real salt. You can add additional salt to the finished product as well, should you not add enough at the start.

Then I pull out my very favorite secret – Regency Soup Socks I put all my bones in one soup sock and tie a double knot at the top. I put the bones in the water.

Timing: Some people like to cook their bones for 24 hours. I like to cook mine for 10 – 12 hours because that is how many hours on my crockpot and am able to plan ahead for. The longer you cook the more gelatinous the result should be; it also depends on your bones. The longer you cook it the deeper and richer the flavor will be.

Note: If you use the stove-top you want to get it to a good boil to start then lower the heat to a simmer. Watch to make sure your water doesn’t get too low; you may have to add water. You do not have to add water to the crockpot, since it is sealed, and it creates more of a gelatinous result.

In a second soup sock I add onion, garlic cloves, celery, a couple bay leaves, 1 – 2 lemons cut in ½ or ¼ – I squeeze the juice in and then throw them in the bag. I like to wait until around 4 hours before the broth is done cooking before I add this bag to the crockpot. You can also add fresh or dried herbs, but wait until a couple of hours before you are done before adding them.

Once it is done cooking, I pull the bags out and trash them.

I let the broth cool for a while, but not all the way.

Once it is cooler, I get my jars, strainer, and a ladle and put it in the containers.

I allow them to sit uncovered until completely cooled to room temperature.

I put them in the fridge and freezer and use them as needed.

Uses for Your Broth

It is awesome to warm up a mug and add some lemon and sea salt and drink it every day. The healing effects on your body over time will be very noticeable. I love to use it for my liquid to warm up foods. And naturally, making soup with the broth is a great way to get it in your diet.

Leave me a comment and let me know if and how you use bone broth in your life.

 

I purchase my Kettle & Fire Grass-fed Bone Broth from Thrive Market –

Thrive Market allows you to shop for all the healthy food items you know and love at discount prices, because they cut out the middle man, and it gets delivered to your door so it also saves you time. Not only to you save money, but for every paid membership Thrive Gives a membership to a family in need.

I’m currently projected to save $500 – $600 on my groceries in 2016 by purchasing from Thrive Market.

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What’s in Your Office Drawer??

27 Wednesday Jul 2016

Posted by ByCandace in Food, Nutrition

≈ 2 Comments

Tags

#DarkChocolate, #FranksHotSauce, #GoRaw, #NaturalCalm, #primalkitchen, #RealSalt, #SeaSnax, #SuperBeets, #TheRepublicTea, #thrivemarket, #TrueLime, #VitalProteins, #VitaminC

It is my assumption that the majority of people spend most of their day at job away from their home. I do. So it begs the question….What’s in Your Office Drawer??

I keep my biggest drawer at work full of healthy snacks, condiments, and supplements etc.

I wanted to share with you what I have in my office goodie drawer today….right now….on the fly….(please don’t judge my pictures)

Office Drawer Stuffs 1

  • Primal Kitchen – Greek Vinaigrette (made with avocado oil and oil of oregano)
  • Great Lakes Gelatin – I use this in my tea and coffee BUT – I have switched to Vital Proteins brand now, because it has a tight lid for easy clean travel.
  • Frank’s Original Red Hot – I spicy up all sorts of food with this stuff
  • The Republic of Tea – Get Lost
  • Natural Calm Magnesium – – I mix this in my water when I take my vitamin C
  • Super Beets – Beets are super health for you. I found this at a health food store.
  • Health Force Nutrition – Vitamin C

Office Drawer Stuffs 2

  • Jarrow – L-Lysine – I’m not so picky on the brand for this specific supplement; Jarrow or NOW works just fine.
  • Bluebonnet – NAC – Same here….I’m not picky on the brand for this specific supplement; Jarrow or NOW works just fine.
  • In the sliver pkg is Blue Diamond Natural – Almond Nut-Thins – I like to eat my chicken salad on the pepper-jack flavor.
  • Seasnax – Organic Roasted Seaweed Grab & Go – Classic
  • Coconut Organic Dark Chocoate – 70% Cocoa
  • Primal Grass-fed Spicy Beef Sticks
  • Go Raw – Tangy Lime Coconut Crisps
  • True Lime – Unsweetened Crystallized Lime
  • Redmond Real Salt

I would love for you to leave me comments to tell me what your office snack drawer.

I highly suggest you Sign-up for Thrive Market

Thrive Market allows you to shop for all the healthy food items you know and love at discount prices,  because they cut out the middle man, and it gets delivered to your door so it also saves you time. Not only to you save money, but for every paid membership Thrive Gives a membership to a family in need.

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#dinner = #meatsauce #redstag #groundmeat #onion #greenbellpepper #zucchini #garlic #tomatoes #ricepasta #pasta #basil #parsley
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I forgot to post #dinner from this past Sunday’s family birthday celebration.

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