Categories
Exercise

Q&A with a bodybuilder

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Meet Ken!

Kenyatta Wilson, bodybuilder

I got a chance to connect with my cousin, Kenyatta Wilson, recently. I admire Ken for many reasons. He’s always been an extremely steady and selfless person who is wholly dedicated to his beliefs and pursuits. Besides that, he has an electric smile and a magnetic personality.

He’s a veteran and a man of God. He’s a learner and a teacher. He remains humble even in the midst of great accomplishments.

I truly respect his approach to fitness, so I asked him to share some tidbits with us as we continue on this health journey together. I hope you enjoy spending a little time with Ken!

Q&A Time! 

Robyn: How long have you been bodybuilding?

Ken: I’ve been lifting weights since Jan 2000.  I started bodybuilding & power lifting in 2005. Currently, I’m more focused on power lifting.

Robyn: I hear so many terms: strength training, weight training, resistance training… can you help me to understand what each is for?

Ken: For me, strength and weight training are the same. You can categorize resistance training as the same unless you’re using bands or your own body as resistance as opposed to weights.

Robyn: Can you provide tips on toning?

Ken: Personally, I think the best method for toning is a combination of weight training with cardio. This combination will burn the most calories and give you that toned look as opposed to the skinny fat girl or guy look with just cardio alone.

Robyn: What do you think keeps people from reaching health goals?

Ken: From my experience, if people don’t obtain results fast enough they’ll get discouraged and give up. Results can be slow at times, but you have to be patient.

Robyn: How do you stay focused?

Ken: I continue to set new goals in order to maintain my focus.  However, wanting to be in great health after retirement keeps me focused. I’ve always said I want to be in great health when I’m older so I can still enjoy life, travel the world and play with my future grandchildren.

Robyn: I’ve often heard that abs are made in the kitchen. Is there any truth to that? 

Ken: Dieting is key to abs. If you have a layer of fat around your waist the number of crunches you do won’t matter until you lower your body fat. Cardio and a healthy diet are the key to abs.  Once you lower your body fat percentage, the abs will begin to show.

Robyn: Offer a word of encouragement for those who are trying to just get started.

Ken: Don’t be discouraged because you can’t lift as much or others are you feel like everyone is looking at you. Just put all that to the side and focus on your goals. I can’t think of anything more important than your health.  When I say health, that includes all 3 pillars your spiritual, mental, and physical health. Think about how great it feels to have all three!

Weight Training for Beginners

Check out this video! It will help you to understand some of the basic elements of working with weights.

Looking for a great book to help you learn more about sculpting your body? Check this out:

Have you started a weight training program? Please share what is working for you!

Robyn Evans is an award-winning writer, author, speaker, singer and all around lover of all things health. She started her health journey in late 2015 and is always looking for information to help people live healthier lives. Currently, Robyn is a distributor for Total Life Changes. Visit sip2health.com to view her product line or get in touch.

Disclaimer: Your use of this site means that you agree to accept this disclaimer in full. Please do not use this site if you do not agree. Unless otherwise stated, all information and resources shared on this site are the sole opinion of the author. I am not a medical professional in any way, shape or form! The purpose of my blog is to share my personal experiences with weight loss, healthy eating and well, life in general. My hope is that it sparks and inspires more people to care about their health. Maybe you’ll even laugh a bit. If so, SCORE! If you purchase any products from my sip2health.com site or any other affiliate links included in my blog posts, I would like for you to know that I will receive a commission. I am transparent. Any products recommended or featured on this site are not evaluated or endorsed by the FDA and are not intended to treat, diagnose, cure or otherwise eliminate any illness or disease. ALWAYS consult a medical professional before taking this or any other advice about health. Be safe and do your own research. Thank you!

Categories
Healthy Living

5 ways to detox

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Whether you realize it or not, you’re exposed to toxins daily. In some cases it’s beyond your control such as breathing in car exhaust or paint fumes. Sometimes we are harming ourselves with the products we wash our clothes in and the lotion we slather on our bodies. The point of this message is not to scare you, it’s to get you thinking.

The effects of a toxic body can show up in many ways. You may be constantly bloated. Maybe you get regular headaches or migraines. Perhaps you feel tired often. In short, being toxic does not make you feel good. At all.

So is there hope? Of course! I want to share five simple ways you can reduce the levels of toxins in your body:

1. Drink Detox Tea

Choose an herbal tea to help you cleanse your body from head to toe. I recommend Iaso Tea. It’s an organic blend of nine herbs focused on removing toxins, parasites and waste from the body. When you purchase from me, I provide detox plans along with the tea.

Photo by Mareefe from Pexels

2. Change Your Diet

What are you eating? If you’re eating a lot of man-made, processed foods you should consider adding more whole foods to your diet. Whole foods are simply foods that are not processed.

So for example, an apple would be a whole food while applesauce would be a processed food. When I was in Weight Watchers, my meeting leader told us to shop on the perimeter of the grocery store. She said, “Stay out of those aisles!” Just take it a day at a time and add more whole foods to your diet.

3. Change Your Products

There are many natural alternatives for laundry detergent, cleaning products, and even health and beauty items such as lotion, toothpaste and bath soap.

Look for products in health food aisles, natural/organic markets and even online that are free from toxins, dyes and other irritants.

One sure way to tell how toxic a product is? Read the label. If you see a long list of things you can’t pronounce or identify (or a warning label about avoiding contact with your skin) you may want to look for a better alternative.

If a product makes you cough or nauseous, it’s time to look for something new.

Photo by Linda Prebreza on Pexels.com

4. Drink More Water

Here is an easy fix, but one that also requires a little guidance. All water is not created equal. If you regularly drink tap water, consider getting a filter. If you can afford it, choose high-quality spring or purified water. Not sure how much to drink? Use this guide as a resource:

5. Improve Your Air

If you have a little extra cash, consider buying a quality air purifier. Also consider what effects using plug in air fresheners, aerosol sprays and smoke may play in degrading the quality of air in your home.

I know a person who got headaches when she burned candles. You can still get a great smell in your house if you diffuse essential oils.

My mother used to put a pot on the stove with cinnamon, nutmeg and vanilla extract and our house smelled like Christmas. I know some great blends, so feel free to ask me about my favorites.

I hope you found some value in this message. Let me know if you try any of these suggestions.

Robyn Evans is an award-winning writer, author, speaker, singer and all around lover of all things health. She started her health journey in late 2015 and is always looking for information to help people live healthier lives. Currently, Robyn is a distributor for Total Life Changes. Visit sip2health.com to view her product line or get in touch.

Disclaimer: Your use of this site means that you agree to accept this disclaimer in full. Please do not use this site if you do not agree. Unless otherwise stated, all information and resources shared on this site are the sole opinion of the author. I am not a medical professional in any way, shape or form! The purpose of my blog is to share my personal experiences with weight loss, healthy eating and well, life in general. My hope is that it sparks and inspires more people to care about their health. Maybe you’ll even laugh a bit. If so, SCORE! If you purchase any products from my sip2health.com site or any other affiliate links included in my blog posts, I would like for you to know that I will receive a commission. I am transparent. Any products recommended or featured on this site are not evaluated or endorsed by the FDA and are not intended to treat, diagnose, cure or otherwise eliminate any illness or disease. ALWAYS consult a medical professional before taking this or any other advice about health. Be safe and do your own research. Thank you!

Categories
Healthy Living

Who is giving away detox tea?

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Me.

Now, this isn’t just any run of the mill detox tea. It’s herbal tea that helps me live a healthier lifestyle. That’s huge for me, especially since there was a time when it was nothing for me to eat an entire medium Pizza Hut Super Supreme Pan Pizza in one sitting.

Hey, when you know better, you do better.

Taking a journey with this tea has helped me learn the importance of reducing inflammation, proper digestion, regular elimination, and hydration.

Photo by freestocks.org from Pexels

Once I saw what the tea could do for me, I started telling others. Who can keep good news a secret? I started losing weight and people asked me what I was doing, but I struggled with the answer because the tea is not really for weight loss. Weight loss tends to be a side effect of getting your gut in order.

It’s best described as a tea to help detoxify your body and set a good foundation for a healthy weight.

Why detox anyway?

We are exposed to toxins every day. While some environments may be more toxic than others, there is almost no escape from encountering these nasty little guys. They are in the air we breathe, tap water we drink, products we put on our skin or wash our clothes with… the list goes on and on. 

It’s important to do what you can to eliminate as many toxins as possible, as they may affect your health in adverse ways. Really begin to think about what you eat, drink, breathe in, and put on your body.

What is iaso tea?

Iaso Tea is an herbal tea that affects everyone differently. If you are already eating right, you may not experience weight loss. If you are having digestive issues, you may begin to have more regular bowel movements. If you carry a lot of water weight or inflammation, you may find that these issues are relieved. In short, the tea works on whatever area you need to address. This is why there is no standard result.

To get a good idea of how the tea will impact you, I recommend trying it for at least one month, but it really is good to use it for three months or longer. Remember, it takes time to detoxify your body and 90 days is usually a good time frame to see a true change.

This is an all-natural tea, but herbs have been known to impact medications. Check with your doctor, pharmacist, nutritionist, or other medical professional to make sure iaso tea is right for you.

There are three formulations of iaso tea: brew, instant, and instant with full-spectrum hemp extract.

Iaso tea: brew

Show your health advocate this list of iaso brew tea ingredients:

  1. Holy Thistle
  2. Persimmon leaves
  3. Malva leaves
  4. Marsh Mallow leaves
  5. Blessed Thistle
  6. Papaya
  7. Ginger
  8. Chamomile
  9. Myrrh

This product comes with two tea bags that are steeped overnight. Once you follow the directions for brewing, you will have one gallon of tea to store in the refrigerator. Drink up to 20 ounces of tea each day. You may drink eight to 10 ounces 30 minutes before two meals each day for best results.

Iaso tea: Instant

Here are the ingredients for iaso instant tea:

  1. Soluble fiber dextrin
  2. Cassia Angustifolia extract
  3. Carica Papaya extract
  4. Matricaria Chamomila extract

This product comes in individual sachets that can be poured into hot or cold water and consumed. Each bag contains 25 sachets. You may use up to two sachets per day, 30 minutes before meals for best results.

Iaso tea: Instant with full-spectrum hemp extract

Here are the ingredients for iaso instant full spectrum hemp extract tea:

  1. Full-Spectrum Hemp extract
  2. Soluble fiber dextrin
  3. Cassia Angustifolia extract
  4. Carica Papaya extract
  5. Matricaria Chamomila extract

This product comes in a bag of 25 sachets. You may drink one per day, added to hot or cold water 30 minutes before a meal for best results.

Each herb (or herbal extract in the case of the instant teas) addresses specific issues and carries a purpose. Drinking 16 – 20 ounces a day will help to gently cleanse your body of toxins.

The Basics of a Detox

A period of detoxification, also known as a cleanse, is a period of time where you essentially focus on removing toxins, excess water weight, fecal matter, and even parasites from your body.

During a detox, you may experience one or more of the following:

  • Gas
  • Increased bowel movements
  • Stomach cramps
  • Stomach upset
  • Headaches
  • Foul-smelling stools
  • Runny stools
  • Fatigue
  • Loud bowel sounds

These symptoms of discomfort are normal as you release waste, but should be tolerable. Though it is not likely, if you experience intense pain or anything that concerns you, please see a physician.

In some cases people using iaso tea have passed parasites in their stool. The parasites do not want to leave the body. They will fight to stay inside and this could cause stomach upset. Be sure to drink plenty of water (one to two liters a day) throughout the process as it helps to flush the system.

This process does not happen overnight. After all, a toxic body is made over time. It is important to devote the proper amount of time to a detox routine for maximum results.

How Long to Detox?

I believe that if you have never done any sort of detox program that you should try it for 90 days. Many times, it takes about that long to really see results, full circle. There are detox plans available that focus on three days, one week, or one month, but I would recommend those for people who need a quick detox, but have already walked through an extended detoxification program.

In short, try to commit to a 90-day program. Depending on how toxic your body may be, a longer program may be suitable.

Since it has been a long time since I completed a 90-day cleanse, I decided to do one this year. Once a complete it, I will perform a detox about once a quarter for about 30 days. To keep it simple, I just do one every time the season changes. Who says only Spring is reserved for cleaning?

It’s a good practice to listen to your body.

Are you ready to try a free sample of the iaso instant tea and jump start your detox?

Robyn Evans is an award-winning writer, author, speaker, singer and all around lover of all things health. She started her health journey in late 2015 and is always looking for information to help people live healthier lives. Currently, Robyn is a distributor for Total Life Changes. Visit sip2health.com to view her product line or get in touch.

Disclaimer: Your use of this site means that you agree to accept this disclaimer in full. Please do not use this site if you do not agree. Unless otherwise stated, all information and resources shared on this site are the sole opinion of the author. I am not a medical professional in any way, shape or form! The purpose of my blog is to share my personal experiences with weight loss, healthy eating and well, life in general. My hope is that it sparks and inspires more people to care about their health. Maybe you’ll even laugh a bit. If so, SCORE! If you purchase any products from my sip2health.com site or any other affiliate links included in my blog posts, I would like for you to know that I will receive a commission. I am transparent. Any products recommended or featured on this site are not evaluated or endorsed by the FDA and are not intended to treat, diagnose, cure or otherwise eliminate any illness or disease. ALWAYS consult a medical professional before taking this or any other advice about health. Be safe and do your own research. Thank you!

Categories
Healthy Living

How to flavor your water at home six ways to Sunday

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Enjoy drinking water, but craving variety? You’re in the right place. In this post, I’ll share my go-to methods for adding flavor to your water at home. And while I’m a lover of all things at-home or DIY, I’ll also share some of my favorite quick flavor cheats that you can buy online or at your local store.

OK, let’s fly into it butterfly sisters!

What is a good way to flavor water?

Your way. You know what you like, so stick with that and you can’t go wrong. If you’re adventurous, you just might stumble onto a combination you never knew you liked, so be open and experiment.

Try these six tips and let me know what you think. This also works for tea, hot or cold (you just need the right equipment). Keep reading to find out how.

1. Try infused water

What is infused water? It’s water with an added essence of flavor. The source of the flavor can vary depending on your taste. To infuse water, you simply need to choose your ingredients, place them in a container of water and let it all get happy together overnight. Not sure where to start? Try some of my favorite infused water recipes for inspiration.

You can also buy an infuser pitcher, infuser water bottle, infuser pod, or infuser disposable bags. These products make it easy to add the essence of your favorite fruit, herbs, vegetables, and spices to your water.

Add your ingredients to the infuser, place it in the water, and let it steep in your fridge between eight and 24 hours. The longer you let it infuse, the more intense the flavor will become.

The water doesn’t have to be hot, but if you’d like to try this method hot or with tea, be sure to use infusing products that are suitable for hot water. Here are some of my picks:

The heat safe infuser pods are often small, so you will have a limited amount of space to pack in your ingredients. They are really for loose tea, but I like to bend the rules (shhh, don’t tell nobody). Be sure to follow directions as well as information on care and cleaning on any infuser product you buy for best results and product longevity.

2. Try blended beverages

Yep, it’s really that simple. Pour your water in a high-powered blender (I love my Vitamix), add your fruit, veggies, or herbs and get-ta blending!

You can drink it straight, but for a smoother drink pour your blend through a strainer or cheesecloth (I find this a bit messy, but it does work).

3. Make your own flavor extract

Now this is fun. I got this idea from Gemma Stafford of Bigger Bolder Baking. Sure, you can buy extracts at the store, but where is the fun in that I ask you? Where?

Check out this great video from Gemma:

Make your own extract for your signature flavored water.

I really hope you will give these recipes a try. It’s so much fun to create something on your own. You might like it so much that you give extracts as Christmas gifts this year. Hmm, I think I just realized what I am getting for my cousins!

4. Make your own syrup

You can make your own sugar-free fruit syrup to add to your water. I find that berries are the best fruits for this, and other soft fruits like mango or peaches. I like to use stevia for a sweetener. My favorites are Sweet Additions ( I buy it from Aldi) and Pyure.

Here is my recipe for sugar-free blueberry fruit syrup:

I add lemon juice because I think it is a good accompaniment for blueberry flavor, but you can skip it if you don’t like lemons. When I am ready to drink my water or tea, I simply pour in the strained liquid to taste. I usually end up using it in three days.

5. Try crushing your fruit

For a quick flavor infusion, just mash your desired fruit in a bowl with a potato masher, back of a fork, or mortar and pestle. Add the mashed mixture to a glass of water, add a little ice, stir and enjoy!

6. Buy your flavors

Hey, when I don’t feel like doing all of the above, I get a little help from my local grocery store, or Wally World (that’s Walmart for you civilians). And if I’m really feeling lazy, I just shop online (Amazon to the rescue)!

Here are my go-to flavorings, and one I’d like to try:

And as far as the Skinny Syrups, I usually see them in places like HomeGoods or the home sections at TJ Maxx, Marshall’s, and Burlington. There are other brands as well, such as Torani, but this one just happens to be my favorite.

My go-to flavors are lavender blueberry, salted caramel (for hot tea, especially chai), and raspberry lemon. They tend to be more expensive on Amazon, so try the stores I mentioned or the website first.

Can I lose weight drinking infused water?

If you are trying to lose weight by drinking infused water, you are not alone. I have also done it with success, especially when pairing it with my favorite detox tea (iaso tea).

The key is to stay consistent by drinking it daily during your detox period. It also helps to focus on recipes that are specific to weight loss such as those that use lemon, cucumber, ginger, and herbs.

Also, as I recommended earlier, try blending your water. I really enjoy watching this YouTube channel, Views on the Road. Check out her cucumber hibiscus detox water recipe.

Drinking water by itself is one of the best things you can do to stay hydrated. Mix in these flavor enhancing techniques to avoid overindulging with juice and soda. You can even add sparkling water to these suggestions if you crave a bit of fizz.

Do you plan to try these ideas? Do you have more techniques to share? If so, reach out and comment below.

Robyn Evans is an award-winning writer, author, speaker, singer and all around lover of all things health. She started her health journey in late 2015 and is always looking for information to help people live healthier lives. Currently, Robyn is a distributor for Total Life Changes. Visit sip2health.com to view her product line or get in touch.

Disclaimer: Your use of this site means that you agree to accept this disclaimer in full. Please do not use this site if you do not agree. Unless otherwise stated, all information and resources shared on this site are the sole opinion of the author. I am not a medical professional in any way, shape or form! The purpose of my blog is to share my personal experiences with weight loss, healthy eating and well, life in general. My hope is that it sparks and inspires more people to care about their health. Maybe you’ll even laugh a bit. If so, SCORE! If you purchase any products from my sip2health.com site or any other affiliate links included in my blog posts, I would like for you to know that I will receive a commission. I am transparent. Any products recommended or featured on this site are not evaluated or endorsed by the FDA and are not intended to treat, diagnose, cure or otherwise eliminate any illness or disease. ALWAYS consult a medical professional before taking this or any other advice about health. Be safe and do your own research. Thank you!

Categories
Exercise

How to start exercising when you’re out of shape

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Take a brief walk outside a little at a time. Get some comfortable walking shoes and move!

The first time I made up my mind to walk one mile, I struggled. Felt like forever. I kept looking at my Fitbit and laughing because I couldn’t believe it was taking so long. It took me about 20 minutes and I was breathing hard and sweating when I finished.

But, I finished the mile.

How to start exercising after a long time? Take a step. Steps add up and then you start getting faster (not that you need to be fast). I was out of shape when I first started walking and I am still a long way from what I consider to be “in shape”, but guess what I can do now? I can walk ten miles in a day.

I started last fall armed with my Fitbit and sheer will (I had no car then, so I was highly motivated). My husband walked with me and we have really grown to love walking. I personally think that walking is a great start if you have not been exercising at all.

In nine months I went from struggling through one mile to comfortably completing 10 in one day. My personal best is 13 miles in a day and it all started with conquering just one mile.

How to start exercising again

Start small and build. If you’re not ready for a personal trainer, it’s OK! If you can’t afford a gym membership or don’t feel like hearing someone grunt at the next machine, that’s fine too. Think about a small goal you want to accomplish and then find the best way to achieve it at your fitness level.

For example, you may want to lose five pounds. One pound is equal to 3,500 calories. To lose five pounds, you’ll have to burn 17,500 calories. You can do it with a combination of watching your calories and exercise, but be careful not to eat more calories than you need. To hit your targets, you can’t cancel out your hard work with overeating. Trust me, it is easy to do.

At my height, weight, and age, a brisk 30-minute walk will burn 200 calories. If I commit to this five times a week, I burn 4,000 calories a month (that’s already a pound and some change)!

I normally consume about 2,000 calories a day (60,000 calories a month). If I drop down to 1,200 calories a day (I never suggest going lower than this for an extended period) I shave off 24,000 calories in a month which is more than enough to meet a goal of losing five pounds.

Tiny changes add up, so use an app to help you plan. Most calorie tracking apps can be used on your phone or desktop and usually have tools to help you track daily calories and calories burned by being active. My favorite is MyFitnessPal.

Calorie tracking apps to help you lose weight

I’ve been using MyFitnessPal for years. I’m all for technology. I used to hate tracking calories because I did it all by hand in a notebook using a food scale and a stack of calorie reference books.

What is MyFitnessPal?

MyFitnessPal is an app that assists with tracking calories, nutrients, water consumption and activity. It is available on iOS and Android devices. You may also access it from a desktop. You can alternate between your phone or desktop and your daily journal will stay synced.

When using MyFitnessPal, you log all food and beverages and track your activities. Think of it like an online health journal. MyFitnessPal gives you access to a wealth of food data — everything from raw ingredients to restaurant meals. The site claims to have more than 11 million foods in its database.

Similar apps include:

  • Lose It!
  • Fooducate
  • Lifesum
  • Fitbit
  • Jawbone UP
  • My Diet Coach
  • MyPlate
  • Calorie Count

I’ve tried Lose It! and Fitbit as well, but I always come back to MyFitnessPal. I think you have to stick with what you like best to stay consistent.

How to start working out at home

My best advice when starting to exercise is set a small goal and find a safe exercise routine. It will help you build a foundation to reach your goal. Walking is a great start. It’s a low-impact cardio exercise that works your entire body. Low-impact exercises take it easy on your joints. If you have a pool, try walking around in the water to further minimize joint upset.

I started working out at home with 15-minute walking exercises by Leslie Sansone. You can find many of her walk at home workouts on YouTube. At first I thought, how will 15 minutes do anything? After sweating my way through the first workout I said, “Oh!”

Just start with 15 minutes a day or every other day and watch yourself slowly build your fitness level. Once it is no longer a challenge, add more time, but know that you don’t have to work out for hours every day to improve your fitness level.

Slow and steady still wins the race when it comes to overall health and shrinking your midsection. Just by reducing your belly fat, you may lower risk factors for diabetes, high blood pressure, stroke, and heart disease.

Bodyweight exercises are another good starting point. These are exercises that require no equipment such as:

  • lunges
  • planks
  • push ups
  • burpees
  • mountain climbers
  • squats
  • leg raises

The key is to make sure you are doing slow, controlled movements with good form to avoid stress or injury. Talk to your physician or a fitness professional about tips for exercising safely.

Inquire at your job to see if there are programs in place for discounted gym memberships or fitness classes when you are ready to take it to the next level. Some gym memberships even include a few free sessions with a personal trainer to make sure you have a routine that works for you.

How to stay consistent with working out

Find some like-minded people that want to improve health. Hold each other accountable by checking in weekly to discuss actions to reach your respective goals. Set an appointment on your phone or desktop calendar for workouts. Sometimes seeing a reminder pop up is all the motivation you need.

Write down your goals and keep them in a place where you can see them every day. Repetition can often turn into habit. Make working out a new habit and reap the rewards day by day.

Following these simple tips of starting small, choosing low impact exercises such as walking, and watching your caloric intake will no doubt move you from the couch to the pavement. Get in touch and let me know if you enjoy walking!

Robyn Evans is an award-winning writer, author, speaker, singer and all around lover of all things health. She started her health journey in late 2015 and is always looking for information to help people live healthier lives. Currently, Robyn is a distributor for Total Life Changes. Visit sip2health.com to view her product line or get in touch.

Disclaimer: Your use of this site means that you agree to accept this disclaimer in full. Please do not use this site if you do not agree. Unless otherwise stated, all information and resources shared on this site are the sole opinion of the author. I am not a medical professional in any way, shape or form! The purpose of my blog is to share my personal experiences with weight loss, healthy eating and well, life in general. My hope is that it sparks and inspires more people to care about their health. Maybe you’ll even laugh a bit. If so, SCORE! If you purchase any products from my sip2health.com site or any other affiliate links included in my blog posts, I would like for you to know that I will receive a commission. I am transparent. Any products recommended or featured on this site are not evaluated or endorsed by the FDA and are not intended to treat, diagnose, cure or otherwise eliminate any illness or disease. ALWAYS consult a medical professional before taking this or any other advice about health. Be safe and do your own research. Thank you!

Categories
Recipes

3 low calorie frozen dessert ideas

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Make your own popsicles. Just find a mold you like and create!

I have a serious sweet tooth, but it doesn’t always fare well with my health goals.

Thankfully, I have learned how to be creative. This summer, I invite you to get on the DIY bandwagon and make your own frozen desserts.

In this post, I will share my favorite recipes and tips for making your own low calorie frozen desserts. Some of them actually require no recipe at all.

By the way, if you try any of these, let me know what you think, OK?

1. Frozen fruit

This requires no recipe. All you need is fruit that doesn’t get too hard to chew straight from the freezer. My favorites are:

  • grapes
  • blueberries
  • banana slices
  • pineapple
  • mango
  • kiwi slices
  • pitted cherries
  • raspberries
  • clementine sections†

You can experiment with any fruit you like. If you are feeling adventurous, try some veggies too. I am thinking cucumbers would do nicely.

How to keep frozen fruit from sticking together

Wash all fruit and pat dry with a paper towel. Line a cookie sheet with parchment paper. Place each piece of fruit on the paper so that it can freeze individually. Ain’t nobody got time for stuck together frozen fruit…

Once frozen, you can take the fruit off of the paper and store in a plastic freezer bag.

Store them in servings so you can grab a bag and nosh when you need a sweet treat. I recommend the snack-sized bags. You can keep the snack-sized bags in a larger freezer bag to keep it all organized.

2. Froyo (frozen yogurt) fruit bites

If you are a fan of yogurt and fruit, you’ll like this. Same basic principle as freezing fruit, but with some added ingredients.

You will need to select a yogurt that you enjoy. I am a fan of Greek yogurt. I usually get a brand without sugar or flavor added and then I work my magic. My favorite brands of Greek yogurt are plain Fage, Oikos and Chobani.

How to flavor your yogurt

Measure out a cup of plain yogurt and place in a bowl. Add 1/2 teaspoon of your favorite extract. My favorites are pure vanilla extract, imitation banana extract, imitation rum extract and pure lemon extract.

Next, sweeten the yogurt with your favorite brand of Stevia. I love Pyure Organic Stevia. If you’re a fan of Aldi, try the Sweet Additions Stevia. I think it’s pretty good. You have to find one you like. Some of them are bitter.

Experiment with the sweetness level. Start small and build. I recommend one tablespoon of stevia or two packets to start. Taste it and then judge if you want to add more. Mix everything well.

I also sweeten my yogurt with raw honey and I love Skinny Syrups as well.

Making the froyo bites

To make the froyo fruit bites, I usually use a heart-shaped ice cube tray I picked up at Target, but you can use any ice cube tray. You can also use paper mini cupcake liners and place them in a mini muffin pan. Another option is to use mini silicone cups arranged on a cookie sheet.

  1. Place a tablespoon of yogurt in the ice cube tray.
  2. Add your desired fruit (you can dice the fruit and add several types to your bites or just stick with one kind)
  3. Press fruit down into the yogurt with a spoon.
  4. Optional: cover the fruit with a layer of yogurt (not much is needed)
  5. Freeze overnight or at least until yogurt has set.
  6. Release bites from tray or muffin cup and store in a plastic freezer bag.
  7. Nom nom nom on that bite!

These should do well in the freezer for up to two weeks so get to biting! Any longer and freezer burn might start taking over. Be vigilant.

3. DIY fruit pops

This has to be one of my favorite treats because they turn out so pretty if you take your time. Plus, they taste great and you control the ingredients (scram high fructose corn syrup)! To make these you need a few items/gadgets:

  • Popsicle molds
  • Popsicle sticks (maybe)
  • Fruit
  • Blender or food processor (optional)

You will only need a blender or food processor if you want to make a puree of your fruit. If you don’t have either, you can still make these with some elbow grease. Just use a potato masher or potato ricer. You can even use the back of a fork and press the fruit in a bowl until it becomes mashed.

Before you make the fruit popsicles

Here are some tips before you get started. Just flow with it and experiment with flavors and you will enjoy these cool treats. Keep it fun and let children help make their own healthy treats.

Ripe fruit

Use ripe fruit for maximum flavor. You can even slice very thin pieces to put in the molds. They look so pretty to me. Lay them against opposite sides of the molds and then add your fruit pop mixture.

Consistency of fruit pop

Your homemade fruit pop mixture can be thick or fluid. It just depends on how you want it. To make it thick, make a puree of the fruit or try mashing it. This will give your pops a depth of flavor and something to bite easily. Too much liquid will make an icier pop, but if you prefer to lick it instead of biting it, then more liquid is just fine.

Liquid wise, I like to go with natural fruit juices without added sugar and free from high fructose corn syrup and corn syrup. In my experience, good fruit juices to add are apple, mango, guava, grape and cherry.

You can even make your own lemonade or limeade to add to the molds. To keep calories down, sweeten your lemonade with Stevia, monkfruit or coconut sugar. One of my clients loves Just Like Sugar. I have not tried it, bust she swears by it!

Creamy fruit pops

If you want a creamy fruit pop, you can add yogurt or nut milk. My favorite nut milks are almond, cashew and coconut almond blends. You can mix the yogurt with the fruit puree/mash or blend the nut milk with the desired fruit or fruit blend. If keeping calories low, choose unsweetened nut milks and yogurts. Remember, you can always add natural sweeteners.

I highly recommend tasting your fruit pop mixture before placing in the molds. That way, you know you’ll like what you created.

Layering flavors

If you wish to layer your pops, just make different fruit purees/mashes and add them layer by layer into the mold. Want your creamy mixture at the bottom? Put that in the mold last. The more you make these the more you will become a pro.

If you want your layers to be defined and not mixed, simply add one layer at a time and freeze the pops for at least 20 minutes between layers. When you are done layering, put on the top of the popsicle mold and insert sticks if the mold doesn’t have built-in sticks.

Making the fruit pops

Many popsicle molds already include a stick, but if you are using a mold without one you can insert regular popsicle sticks or long cake pop sticks.

To keep sticks in place, you can use a sheet of parchment paper or plastic wrap across the top of the molds and gently press the sticks into it.

  • Add slices or chunks of fruit, first.
  • Next add puree or liquid (or a mix of both) and fill to the top of the mold.
  • Place the stick into the mixture or just add the top of the mold which has a built-in stick.
  • For best results, freeze overnight.
  • For best flavor, consume within two weeks.

If you try any of these, will you let me know? If you have more tips and tricks, I would love to hear them.

Robyn Evans is an award-winning writer, author, speaker, singer and all around lover of all things health. She started her health journey in late 2015 and is always looking for information to help people live healthier lives. Currently, Robyn is a distributor for Total Life Changes. Visit sip2health.com to view her product line or get in touch.

Disclaimer: Your use of this site means that you agree to accept this disclaimer in full. Please do not use this site if you do not agree. Unless otherwise stated, all information and resources shared on this site are the sole opinion of the author. I am not a medical professional in any way, shape or form! The purpose of my blog is to share my personal experiences with weight loss, healthy eating and well, life in general. My hope is that it sparks and inspires more people to care about their health. Maybe you’ll even laugh a bit. If so, SCORE! If you purchase any products from my sip2health.com site or any other affiliate links included in my blog posts, I would like for you to know that I will receive a commission. I am transparent. Any products recommended or featured on this site are not evaluated or endorsed by the FDA and are not intended to treat, diagnose, cure or otherwise eliminate any illness or disease. ALWAYS consult a medical professional before taking this or any other advice about health. Be safe and do your own research. Thank you!

Categories
Recipes

5 fruit infused water recipes

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Many of my clients tell me about their distaste for water. Yet, water is essential for life and optimal health. Your body needs a certain amount of water every day to function efficiently. 

How to drink more water

According to The Mayo Clinic, water is a primary chemical component of the body, making up 60% of your total weight. Your organs, cells and tissues need water daily just to function properly.

The great water debate continues on how much water you should drink each day, but I think it’s more important to make sure you are drinking it each day.

Baby steps, right?

I have a suggestion. Be creative with drinking more water. Add fruit, herbs, spices and vegetables. It will give the water an essence of flavor. Plus, you may experience health benefits. Try one of these simple recipes this week and tell me what you think.

You can make them in a glass pitcher with an infuser lid, and infuser carafe or even a mason jar with a lid. Just add your ingredients, pour in spring or filtered water and wait. The longer you let it sit, the more flavor you get.

Infused water tips and tricks

If you don’t have an infuser, just use a water pitcher. Any jug will do. If you don’t want the ingredients in your glass, use a mesh strainer when you pour a glass. You may still have a little fruit pulp, but it’s all good!

I suggest at least 4 hours of steeping, but overnight and even 24 hours will give you a good punch of flavor.

Use high quality local produce and organic if possible and adjust the amount of produce to the size of the container you will use.

Here is a good rule of thumb: If your produce takes up a third of your container, that is usually plenty to get a good flavor.

Consume any flavor combination you make within three days. Fresh produce can go bad if you let it sit too long.

The infused water recipes

I encourage you to make up your own combinations, but here are a few to get you started:

CHERRY LIMEADE

Halve and pit 1 cup of fresh cherries. Thinly slice 1 lime (rind on if organic). Add to water pitcher. Add water, stir and let sit at least 4 hours.

CUCUMBER MINT REFRESHER

Slice 1 cucumber (peel if not organic). Thinly slice 1/2 of a lemon (keep rind on if organic). Add a handful of mint leaves. Add to water pitcher. Add water and let sit at least 4 hours.

ORANGE CRANBERRY BLISS

Slice one whole orange (keep rind on if organic). Slice or crush 1/2 cup of cranberries. Add to water pitcher. Add water, stir and let sit at least 4 hours.

ISLAND TREAT

Slice 1 cup of fresh pineapple. Slice one cup of fresh mango. Add to water pitcher. Add water and stir. Let sit at least 4 hours.

SPICE IS NICE

Slice one whole orange. Discard rind. Crush the fruit in a bowl. Add to water pitcher. Add a cinnamon stick, one clove and half of an open vanilla bean. Add water and stir. Let sit at least 4 hours.

Let me know what you think about these and please share your favorite combinations!

Robyn Evans is an award-winning writer, author, speaker, singer and all around lover of all things health. She started her health journey in late 2015 and is always looking for information to help people live healthier lives. Currently, Robyn is a distributor for Total Life Changes. Visit sip2health.com to view her product line or get in touch.

Disclaimer: Your use of this site means that you agree to accept this disclaimer in full. Please do not use this site if you do not agree. Unless otherwise stated, all information and resources shared on this site are the sole opinion of the author. I am not a medical professional in any way, shape or form! The purpose of my blog is to share my personal experiences with weight loss, healthy eating and well, life in general. My hope is that it sparks and inspires more people to care about their health. Maybe you’ll even laugh a bit. If so, SCORE! If you purchase any products from my sip2health.com site or any other affiliate links included in my blog posts, I would like for you to know that I will receive a commission. I am transparent. Any products recommended or featured on this site are not evaluated or endorsed by the FDA and are not intended to treat, diagnose, cure or otherwise eliminate any illness or disease. ALWAYS consult a medical professional before taking this or any other advice about health. Be safe and do your own research. Thank you!