sprinkling-yogurt

Little Space: Ideas

Sometimes it’s rather hard to get into little space, but here are just some ideas! They are not meant to be directed towards one gender over another, nor are they everyone’s cup of tea!

Appearance!

You can change different aspects of your physical appearance to feel little.

Hair:

~Braid(s)
~Bun(s)
~Done by Dommy/Mommy/Daddy
~Fluffy
~Pig tails
~Pony tail

Tops:

~Any clothes belonging to Dommy/Mommy/Daddy
~Button down
~Cropped
~Graphic (with cartoons, quotes, photos, etc.)
~Daddy)
~Lace
~Pastel colored
~Printed
~Ruffles

Bottoms:

~Diaper
~Panties
~Pull up
~Shorts
~Skirt
~Tutu

Full body:

~Any clothes belonging to Dommy/~Mommy/Daddy
~Dress
~Leotard
~Onesie
~Overalls
~Romper

Accessories:

~Bells
~Bib
~Bows
~Blanket cape
~Charms
~Choker
~Collar
~Crown
~Clips (hair)
~Clips (paci)
~Glasses
~Glitter ;)
~Hats
~Pet gear (ears, tail, collar, leach, etc.)
Ribbons
~Socks (animal, fuzzy, knee high, lace, patterned, ruffled, striped, etc.)
~Tiara

Activities:

Here are active things to do to put or keep you in little space!

~Action figures
~App games (I will make a list of cute apps)
~Aquarium
~Bake (with supervision and or help)
~Bath (bubbles, color tablets, paint toys, etc.)
~Beads (bead animals, charms, jewelry, key chain, etc.)
~Blanket fort
~Build-a-Bear
~Cinema (movie theater)
~Coloring (general)
~Coloring books/pages
~Crafts
~Cuddling (blankets, Dommy, pets, pillows, stuffed animals)
~Dancing
~DIYs (any you want!)
~Drawing
~Dress up
~Dolls
~Finger painting
~Help with a meal
~House (playing as mommy, daddy, pet, etc.)
~Instruments (play or learn to play)
~Jewelry making (bracelets, neckless etc.)
~Mall
~Make believe
~Meals (chicken fingers/nuggets, dino nuggets, fries, Mac and cheese, anything else that makes you feel little)
~Movies (animated, Disney, ect.)
~Music (listen to, or create your own)
~Naps
~Oobleck
~Painting
~Pet play
~Picture books
~Pillow for
~Play-Doh
~Pretend
~Prince/Princess (pretending to be in a castle etc.)
~Put on a show (for Dommy/Mommy/Daddy, stuffies, toys)
~Rabb.it with Dommy/Mommy/Daddy, Little friend, friend (movie/tv/YouTube/video streaming)
~Reading (to someone else, stuffies, Dommy/Mommy/Daddy, or having some one read to you)
~Rolling on the floor (pretending to be a crumb)
~Singing
~Slime
~Snacks (candy, crackers, cupcake, fruit, fruit snacks, ice cream, goldfish, gummies, pie, Popsicle, sprinkles, yogurt, etc.)
~Speaking with Dommy/Mommy/Daddy
~Stories (Making up your own, reading some)
~Stuffies (cuddling, playing with, watching movies/tv with)
~Stickers
~Sticker books
~Sucking on paci
~Tea party
~Tie-dye
~Toy store
~Tv shows (Cartoon Network, cartoons, ~Disney Jr., PBS kids, Sprout, etc.)
~Video call with Dommy/Mommy/Daddy
~Video games
~Zoo

Cheap Vegan Essentials

Below is a short list of foods which I think should be in the basket of every new vegan when they go on that first vegan shopping trip. Prices will vary according to location, but in the vast majority of places these foods will be some of the cheapest items in any supermarket.  You can find a selection of simple recipes that make use of these items as their main ingredients here.

  • Rice: Rice is an extremely cheap and filling staple. A cup of rice contains roughly 45 grams of carbohydrates and 4-5 grams of protein. In an airtight container it lasts around 6 months. It is even cheaper when bought in bulk. 

  • Beans: Beans are one of the most accessible protein sources and have been a staple around the world for thousands of years. Just one cup of soybeans, for example, contains a massive 28.62 grams of protein, while even standard baked beans contain around 14 grams. They also contain lysine, which is missing from most other plant sources.

  • Chickpeas: Chickpeas can be purchased very cheaply canned, and in large bags in bulk if you’re willing to prep them yourself.  Each cup contains about 15 grams of protein, tonnes of fibre as well as magnesium and folate. 

  • Lentils: Similar to chickpeas, lentils can be bought canned or in large bags as bulk products. A cup of cooked lentils contains a massive 18 grams of protein, they also lower cholesterol, improve heart health and help stabilise blood sugar. 

  • Oats: Oats are very cheap, can be bought in bulk and have great shelf life. They are high in protein, fibre, and B12; they are even thought to help lower blood pressure and cholesterol. 

  • Cereals: Most cereals, especially supermarket’s own brand products are very cheap. Whole grain cereals like bran or oat based products are high in fiber, calcium and iron, and most are fortified with B vitamins.

  • Pasta:  Pasta is another great product to always have on hand, it is one of the least expensive items in any supermarket, can be bought in bulk and has a very long shelf life. Depending on the type, pasta can be a good source of fibre and carbohydrates; it is a high energy food and is very filling.

  • Potatoes: Potatoes are one of the cheapest foods available in most supermarkets, at an average of just $0.56 per pound. They are versatile, filling and despite their reputation as unhealthy, they are an excellent source B6 and a good source of potassium, copper, vitamin C, manganese, phosphorus, niacin, dietary fiber, and pantothenic acid.

  • Sweet potatoes: Sweet potatoes are as versatile as white potatoes, are high in vitamins B6, C, D, iron, magnesium and potassium. They’re also a more balanced source of energy than white potatoes, as their natural sugars release slowly, avoiding blood-sugar spikes.

  • Noodles: Many varieties of noodles are vegan, they are very cheap and last a long time. Noodles are very filling and contain high levels of B vitamins, vitamin E, magnesium, iron, riboflavin, and calcium.

  • Nut butters: Depending on the type, nut butters can be purchased very cheaply and in large quantities. It has a surprisingly good shelf life, is an excellent source of heart healthy fats and is very high in protein. 

  • Falafel: Falafel is usually cheap to buy pre-made but it is even cheaper when made at home just using chickpeas and spices. It is filling, can be used to make great vegan burgers and is a good source of protein, fat and soluble fibre. 

  • Hummus: Though buying pre-prepared hummus is usually relatively cheap, it is far more cost effective to make your own in larger quantities, depending on the recipe you usually only need chickpeas, tahini and  lemon. 

  • Couscous: Couscous can be great in salad or as its own side dish, it is cheap to buy and is a convenient option since it is so easy to prepare. It is a good source of lean protein, dietary fibre and B vitamins. 

  • Tofu: Tofu has an odd reputation for being expensive, quite probably among people who have never bought it. Tofu has been a Chinese staple for thousands of years, it is now widely available in supermarkets and is far cheaper than comparable animal products, averaging less than $2 per pound. It is filling and is high in both protein and calcium.

  • Tempeh: Tempeh is similar to tofu in price and use, but has a different texture and slightly different nutritional properties. The fermentation process and its retention of the whole bean give it a higher content of protein, dietary fibre and vitamins compared to tofu, as well as firmer texture and a stronger flavour

  • Seitan: Seitan is made with wheat gluten and is extremely high in protein, as well as being one of the cheapest sources of protein per dollar when made at home and is around the same price as low quality beef in stores. It has a steaky texture and is very filling.

  • Frozen fruit/vegetables: Large bags of mixed frozen vegetables can be bought extremely cheaply almost anywhere. Despite popular opinion to the contrary, frozen vegetables are almost as healthy as fresh produce since they are frozen while fresh and don’t endure the loss of nutrients associated with long travel and extended shelf time. Frozen fruit like mixed berries can be a cheap way to prepare smoothies or dessert.

  • Canned fruit/vegetables: Having a few cans of fruit or vegetables around is always a good idea, things like canned peas or corn can be a side on their own, canned peaches or orange pieces are an instant dessert and canned tomatoes can be used to make sauces. 

  • Bananas: Bananas are one of the cheapest fruits available, especially when bought in bulk and deserve a mention based on their nutritional value and their versatility. They can be used in desserts, as a healthy snack and can be used to make cheap vegan ice cream.

  • Citrus Fruits: Citrus fruits like lemon, orange and limes are cheap to buy in bunches, especially when in season and can be eaten as a healthy snack or used as a cheap way to add flavour to existing dishes. 

  • Vegetable stock: Vegetable stock is good to have around for a variety of purposes; it will add flavour to any dish from gravies to soups and roast dinners. It is extremely cheap and relatively healthy if you go for a low sodium option.

  • Olives: Olives are a healthy source of fat, they are thought to have anti-inflammatory properties and contribute to good health health, as well as being good sources of iron. They can be bought in large jars very cheaply and can be a healthy snack. 

  • Olive Oil: Thought to be the healthiest oil to cook with, it is heart healthy and can be used to add flavour to a variety of dishes like pastas and salad.

  • Spinach: Spinach is often called a super-food in terms of nutritional content, it is is high in niacin and zinc, as well as protein, fiber, calcium, iron and a multitude of vitamins. You can also buy large bags of pre-prepared spinach very cheaply.

  • Kale: Kale has a different flavour and texture to spinach, but has similar uses. It is a great source of dietary fibre and is packed with nutrients, vitamins, folate and magnesium. Even a 500g bag should only set you back around $2.50. 

  • Bread: Many new vegans assume bread is off limits, but many breads are vegan. Even speciality loafs are very cheap considering the amount of meals they can contribute towards, and they can be a good source of carbohydrates and protein. 

  • Plant Milks: Plant milks have an undeserved reputation for being expensive, this is only in comparison to heavily subsidised dairy milks, though even then the price is comparable, in fact, some supermarket’s own brands are even cheaper. Plant milks are packed with calcium and are usually supplemented with vitamins B6 and B12.

  • Non-Dairy Spreads: Non-dairy spreads can be made form a variety of sources, from soy or olives to coconut oil. They tend to be comparable to dairy butter in terms of calcium, but without the unhealthy fats and cholesterol. They are usually priced similarly or cheaper than their dairy counterparts.

  • Peppers: Peppers tend to be very cheap to pick up in large bags, particularly bell peppers. They can be stretched over several meals, and can add flavour and texture to curries, stir fries and salads.

  • Nutritional Yeast: Seen as something of a speciality health food, nutritional yeast is actually very cheap, lasts a long time and is one of the best sources of vitamin B12. It has a nutty, cheesy taste, so you can use it in place of anything you’d usually sprinkle cheese on. It is also great in soups and when used to make “cheesy”, creamy sauces. 

  • Flax seeds: Each tablespoon of ground flax seed contains about 1.8 grams of  omega-3s. It is included in this list as they make a great egg substitute in baking, can be sprinkled on cereal, yogurt or oatmeal. It is cheap to buy, and even a small packet lasts a long time.
     
  • Dark chocolate: Dark chocolate is not only far healthier than milk chocolate, it is usually cheaper to buy in the same quantities and is far more filling. It is versatile for use in baking and desserts and is a healthy snack in small quantities.

  • Selected Produce: Fresh vegetables are not always expensive. Seasonal vegetables are usually cheap in most supermarkets, but some vegetables like carrots, turnips, onions, cabbage and cauliflower are inexpensive all year round, and can often be bought on offer or as “irregular” (but still perfectly edible) for even less.
     
  • Herbs and Spices: Having a range of spices on hand is always a good idea; things like cumin and garlic can add depth and flavour to simple meals and they last a very long time. Investing in a good spice rack and some curry powder will save you money in the long term.
Snacks for littles that are trying to lose weight

(Because i know not all of us can afford to eat a lot of junk foods)

🍭Sweet Foods🍭
•Fruit! Have your mommy/daddy cut up your favorite fruits, or buy some fruit cups!
•(Greek) Yogurt Chips! Drop little blobs of yogurt (any flavor!) Onto parchment/freezer paper and freeze them for a few hours. (I like to make lots at once amd store them in the freezer for future snacks)
•Parfaits!
•Granola Bars!
•Sugar Free Candy if you find you really cant give up candy!
•Sugar Free Popsicles!
•Halo Top Protein IceCream!!! My favorite flavors are birthday cake and peanut butter cup
•Ants on a log! (Celery with peanut butter spread in the little dip and raisins sprinkled on top)
•Yogurt covered raisins!
•Dark Chocolate!
🍪Salty/Protein🍪
•Almond flour crackers! (My favorite is the saltine like ones)
•Trail Mix!
•White Popcorn! (I like to put coconut oil and sea salt on mine to mimic butter)
•Cheese/meat/crackers in a little bowl
•Veggie Straws!
•Cheese Stick(s) paired with apple slices
🥕Veggies!!🥕
🍼Drinks🍼
•Water with flavoring! (i like mio because of all the flavors)
•Tea with honey and stevia!
•Milk and honey! (or plain milk!)
•Lemonade!
•Juice with reduced sugar!

Feel free to add more💖

Legit: Buy Activia probiotic yogurt” blueberry” @ $200 per 16 oz( Hi tech, qualitest also available @ $150 per 16oz).

text 281-819-7927. Grab yours now!!

Payment by western union/money gram or pay with debit card online easy.

I accept half payment upfront and half upon delivery ONLY on special offers like:

$600 for 3 pints of activia

$700 for 4 pints of activia

$900 for 5 pints of activia

$1,000 for 6 pints(half case) of activia

$1,700 for 10 pints of activia

$2,000 for 12 pints(full case) + 1 free 8oz.

Regular delivery time is 3 days

Next day delivery within USA & Canada only.

Heartland gurtstore offers Trix/GoGurt/Yoplait, Chobani, Danon/Danimals/Sprinkl’ins, YoCrunch, La Yogurt. and many other interesting gurts.

They offer prescription too(temporal and permanent scripts you can renew after some time and get shipments safer than ever).

Email: heartlandgurtstore@gmail.com

If you have any questions or suggestions, do not hesitate to contact us. Depending hon the order prices can be negotiated.

You’re all welcome

Here are some snack foods to satisfy your cravings with minimum calories. If you must eat, try to eat something off of this list! Together we will be skinny

satisfy your sweet tooth:

1. ½ medium apple, baked, topped with 1 tbsp low fat yogurt sprinkled with cinnamon (45 calories).

2. ½ small banana, frozen (45 calories)

3. 4 oz. unsweetened applesauce sprinkled with cinnamon (49 calories)

4. 1 miniature box of raisins (45 calories)

5. 2 sugar-free ice pops (30 calories)

6. 1 sugar-free fudge ice pop (35 calories)

7. 12 cherries (48 calories)

8. 1 individual serving sugar-free gelatin with 3 tbsp. light whipped topping (40 calories)

9. ½ cup strawberries with 2 ½ tbsp nonfat yogurt (47 calories)

10. 14 seedless red grapes, frozen (48 calories)

indulge a salt craving:

11. 1 ½ cups salted air-popped popcorn (46 calories)

12. ¼ cup shelled edamame (soybeans) with sea salt (37 calories)

13. 8 oz. miso soup (36 calories)

14. 1 pretzel rod (37 calories)

15. ¼ small bag of Glenny’s lightly salted soy crisps (35 calories)

16. 1 medium sliced cucumber mixed with ¼ cup sliced onion, ½ cup chopped celery, and 4 tbsp vinegar and salt to taste (45 calories)

17. 6 oz V8 juice (39 calories)

18. 1 kosher dill pickle (10 calories)

crunch and munch:

19. ½ cup jicama with 4 oz salsa (49.5 calories)

20. 1 ½ cups sugar snap peas (40 calories)

21. small celery stalk smeared with ½ tbsp natural peanut butter (49 calories)

22. ½ small apple with 1 tsp soy butter (46 calories)

23. 1 brown rice cake with 1 tbsp sugar-free jam (44 calories)

smooth and creamy:

24. 1 Laughing Cow Light Garlic & Herb wedge spread on cucumber slices (35 calories)

25. 1 tsp almond butter (34 calories)

26. ½ cup fat-free Greek yogurt with 1 tsp sugar-free strawberry jam (43 calories)

27. 1 oz avocado (about 1/8 of an avocado) squirted with lime (45 calories)

28. 8 grape tomatoes dipped in 1 tbsp light cream cheese (46 calories)

cheesy whizzes:

29. 6 pieces of endive filled with ½ oz reduced-fat feta cheese (49 calories)

30. 1 slice fat-free American cheese (30 calories)

31. 1 large tomato, sliced, topped with 1 tbsp Parmesan, broiled (44 calories)

32. 1 oz fat-free cottage cheese on1 slice caraway Finn Crisp Crispbread (38 calories)

33. 1 oz fat-free mozzarella dipped in 1 tsp marinara sauce (46 calories)

power up on protein:

34. turkey rolls: 2 slices white meat turkey rolled in 2 lettuce leaves (46 calories)

35. 1 oz smoked salmon (about 1 slice) on 2 Wheat Thins crackers (48 calories)

36. 1 tofu dog with 1 tbsp sauerkraut (48 calories)

37. ½ cup plain fat-free yogurt sprinkled with 1 tsp sunflower seeds (49.6 calories)

38. 1.3 oz water-packed tuna with 1 tsp Dijon mustard (48 calories)

39. 2 large hard-cooked egg whites with 1 cup sliced cucumber (48 calories)

40. 1 slice Wasa Fibre Crispbread with 2 tsp hummus (45 calories)

41. 1 medium water-packed sardine with slice of red onion (35 calories)

solid standbys:

42. ½ cup melon with 2 tbsp 1% cottage cheese (47 calories)

43. ½ small grapefruit (32 calories)

44. 1/3 cup blueberries with 1 tbsp light sour cream (47 calories)

45. ½ cup carrots with 1 tbsp light ranch dressing (45 calories)

thirst quenchers:

46. ½ cup nonfat milk with 1 tbsp Walden Farms calorie-free chocolate syrup (40 calories)

47. 1 packet of sugar-free hot chocolate made with ¼ cup skim milk and ¾ cup hot water (47 calories)

48. ¾ cup almond milk (45 calories)

49. ¾ cup seltzer with ¼ cup cranberry juice and a lime wedge (33 calories)

50. homemade iced green tea (with artificial sweetener if desired) (0 calories)

Hope this is helpful! 

 xoxo 

52 of the Healthiest Superfoods 

  1. Eggs Each egg has 6 grams of protein but just 72 calories. No wonder researchers at Pennington Biomedical Research Center in Baton Rouge, Louisiana, found that eating eggs for breakfast (as part of a low-cal diet) helps you slim down.
  2. Tomato sauce It’s loaded with lycopene, which makes your skin look younger and keeps your heart healthy. In fact, a Harvard study found that women with the most lycopene in their blood reduced their risk of a heart attack by 34%.
  3. Dried plums (prunes) They’re packed with polyphenols, plant chemicals that have been shown to boost bone density by stimulating your bone-building cells.
  4. Walnuts Just 14 walnut halves provide more than twice your daily dose of alpha-linolenic acid, an omega-3 fat that’s been shown to improve memory and coordination.
  5. Brussels sprouts They have more glucosinolates (compounds that combat cancer and detoxify our bodies) than any other vegetable. For a side dish that will make you wonder why you’ve been avoiding them, slice each one into quarters, then sauté in olive oil with chopped sweet Vidalia onions.
  6. Acai juice A glass or two of this anthocyanin-rich berry juice can dramatically boost the amount of antioxidants in your blood, say Texas A&M University researchers.
  7. Apples They contain quercetin, an antioxidant that may reduce your risk of lung cancer.
  8. Bok choy This calcium-rich veggie can protect your bones and may even ward off PMS symptoms.
  9. Steel-cut oats Because they’re less processed than traditional oats, they’re digested more slowly—keeping you full all morning long.
  10. Salmon You’ll get all the heart-smart omega-3s you need in a day from just 3 oz.
  11. Avocados Their healthy fat keeps you satisfied and helps you absorb other nutrients. For a new twist, brush a halved avocado (pit removed) with olive oil and grill 1 minute. Serve with red onion, sliced grapefruit and balsamic vinegar.
  12. Spinach A half-cup provides more than five times your daily dose of vitamin K, which helps blood clot and builds strong bones.
  13. Canned pumpkin It’s filled with natural cancer fighters alpha- and beta-carotene.
  14. Cauliflower White foods can be good for you! This one is packed with cancer-fighting glucosinolates.
  15. Scallops A 3-oz serving has 14 grams of protein but just 75 calories.
  16. Collard greens They’re exploding with nutrients like vitamin A, zeaxanthin and lutein, which keep your eyes healthy.
  17. Olives They deliver the same heart-healthy monounsaturated fat you get in olive oil, but for just 7 calories per jumbo olive!
  18. Brown rice It’s a top source of magnesium, a mineral your body uses for more than 300 chemical reactions (such as building bones and converting food to energy).
  19. Oysters These keep your immune system strong. A 3-oz serving (about 6 oysters) dishes up a quarter of your daily iron, plus nearly twice the zinc and all the selenium you need in a day.
  20. Edamame One cup has a whopping 22 grams of plant protein, as well as lots of fiber, folate and cholesterol-lowering phytosterols.
  21. Strawberries They’re loaded with ellagitannins, phytochemicals that may halt the growth of cervical and colon cancers.
  22. Lentils A great source of meat-free protein, a half-cup of cooked lentils also gives you nearly half your daily folate, a B vitamin that protects a woman’s unborn baby from neural tube defects.
  23. Bran flakes Their whole grains keep your heart in tip-top shape by reducing inflammation and melting away belly fat.
  24. Kiwifruit (kiwi) Italian researchers found that it reduces asthma-related wheezing, thanks to its high vitamin C content (one kiwi has 110% of your daily requirement).
  25. Black beans They’re loaded with protein, fiber, and flavonoids—antioxidants that help your arteries stay relaxed and pliable.
  26. Sunflower seeds A quarter-cup delivers half your day’s vitamin E, which keeps your heart healthy and fights infection.
  27. Sardines 3 oz provide more than 100% of your daily vitamin D. Sardines are also a top source of omega-3 fats. Try adding mashed canned sardines to marinara sauce and serving over whole-wheat pasta.
  28. Asparagus A half-cup supplies 50% of your daily bone-building vitamin K and a third of your day’s folate, it’s a natural diuretic so it banishes bloating, too.
  29. Bananas They’re loaded with several kinds of good-for-you fiber, including resistant starch (which helps you slim down).
  30. Broccoli sprouts They have 10 times more of the cancer-preventing compound glucoraphanin than regular broccoli.
  31. Fat-free milk With a third of the calcium and half the vitamin D you need in a day, plus 8 grams u of muscle-building protein, it’s the ultimate energy drink.
  32. Baked potatoes Each one packs a megadose of blood-pressure–lowering potassium—even more than a banana.
  33. Sweet potatoes Half of a large baked sweet potato delivers more than 450% of your daily dose of vitamin A, which protects your vision and your immune system.
  34. Flaxseed Not only is flaxseed loaded with plant omega-3s, it also has more lignans (compounds that may prevent endometrial and ovarian cancer) than any other food. Store ground flaxseed in your refrigerator and sprinkle on yogurt, cold cereal or oatmeal.
  35. Greek yogurt It has twice the protein of regular yogurt.
  36. Dried tart cherries Researchers at Michigan State University found their potent anthocyanins help control blood sugar, reduce insulin and lower cholesterol.
  37. Wheat germ A quarter-cup gives you more than 40% of your daily vitamin E and immune-boosting selenium.
  38. Whole-wheat english muffins You get 4 ½ grams of fiber for only 134 calories.
  39. Tea, green and black tea prevent hardening of the arteries, according to researchers at the University of Scranton.
  40. Peanut butter This smart spread has arginine, an amino acid that helps keep blood vessels healthy.
  41. Blackberries The king of the berry family boasts more antioxidants than strawberries, cranberries or blueberries.
  42. Mustard greens These “greens” (actually a cruciferous veggie) are a top source of vitamin K. For a tasty pesto, chop them in a food processor with garlic, walnuts, Parmesan and olive oil.
  43. Grapes They’re a leading source of resveratrol, the plant chemical responsible for the heart-healthy benefits of red wine.
  44. Soy milk A good source of vegetable protein, calcium-enriched soy milk has as much calcium and vitamin D as cow’s milk.
  45. Brazil nuts They have more selenium than any other food. One nut delivers your entire day’s worth!
  46. Canola oil A Tbsp of this heart-healthy oil has all the alpha-linolenic acid you need in a day, plus two different forms of vitamin E.
  47. Blueberries They improve memory by protecting your brain from inflammation and boosting communication between brain cells.
  48. Oranges One orange supplies more than 100% of the vitamin C you need in a day. It’s also a good source of calcium and folate.
  49. Watercress With just 4 calories per cup, this cruciferous veggie delivers a hefty dose of vitamin K, zeaxanthin, lutein, beta-carotene and cancer-fighting phytochemicals.
  50. Turkey breast It has 20 grams of satisfying protein but just 90 calories per 3-oz serving.
  51. Barley A top source of beta-glucan, a fiber that lowers cholesterol and helps control blood sugar.
  52. Shiitake mushrooms One serving (about ¼ lb) provides as much vitamin D as you’d get from a glass of milk.
Fun Ideas for Teenies to Take Their Medications

Here are some ideas for swallowing pills more easily:

♡Spoonful of ice cream or yogurt (add sprinkles!!)
☆Stick it in a fruit snack/gusher
♡Spoonful of applesauce
☆Practice with tic tacs or mini mnms
♡If it is a capsule, ask your doctor if you can sprinkle it on foods or in a drink
☆Ask your doctor for a liquid version!
♡Get a pill cutter if they’re large
☆Put the pill under your tongue to the side and drink some juice!
♡Put the pill on your tongue, then spray some whipped cream in your mouth!!!
☆If they taste icky maybe gel capsules would help?

Genyatta week 2017

Day 3 - Summer Treats

Some facts about Sikarni, It’s a Nepalese frozen treat, specifically made up of sweetened yogurt, and sprinkled with pistachios and cardamom, or any other spices that you feel you want to try, I had the chance to try one that was sprinkled with pomegranate, and is pretty delish!

Ice cream mochi is the only frozen Japanese treat that came to mind, and is quite popular here, and, watermelon, of course is a favourite of anime beach games where they ultimately smash the fruit into a million ruby and emerald pieces which, they may or may not eat later.

Yay for sunlight! Should’ve left this picture one minute later cause the fact that it’s 11:29 on my screen bugs me so much! Breakfast today is my granola, with goats yogurt, sprinkled with chia seeds and goji berries. Oh and juice too. Hello to all ten of my new followers I love you lots!
Today’s to do list: finish final proposal, do a blog post (on my uni blog - it’s graded!), do a sketchup model, go out and restock on face wash and things like that, and then do another blog post! Busy busy busy. - emily x

5) Healthy foods for runners/anyone!

These are foods that are good for anyone, but I’ll explain why they can be specifically applicable for runners! I believe that food can play a major role in performance so I thought I’d share some of my knowledge with you because running fast is so much fun!!

First, I’ll lay down some ground rules for general healthy eating for performance!

1. Stay with the good carbs.

The carbs that you should aim for should have a low glycemic index (GI). GI is basically a measurement on how fast the carbs are released in your blood, so the slower, the better because it would give you a more steady supply of energy. Low GI foods mostly contain lots of fiber because fiber takes longer to digest. Some examples include fruits, vegetables, beans, and yogurt!

2. Protein!!

Protein digests slower than carbs, so it will also provide you with a steady supply of energy! It will also help you build all those lovely muscles!! It’s recommended that you aim for one gram of protein per pound of bodyweight. Runners generally need more protein because we’re constantly breaking our muscles down everyday by running. I’m a huge fan of egg whites, fish (especially tuna and salmon!!), and yogurt! Whey protein powder mixed with almond milk tastes great as well!

3. Frequent meals

If you eat more frequently, lets say every 3 hours, then you will be providing your body with a constant supply of energy throughout the day. For me, I usually only do this when I have a race because sometimes I find it inconvenient.

4. Great foods!!!!! Keep in mind that everything in this list is of equal awesomeness.

-Bananas! good for before and after your workout. It’s full of carbs and vitamin b6. Vitamin b6 acts as a cofactor for proteases which helps you digest protein after a workout, so you should eat bananas with protein after a workout!

-Fish! My favorites are tuna and salmon. Fish contain omega 3 fats which help keep the not-so-good fat in your blood (triglycerides) in balance!

-Oatmeal! Oatmeal is a low GI carb so it’s a great pre-race food because it will provide you with a steady supply of energy!

-Yogurt! contains protein, calcium, potassium. Calcium is important for building your bones and potassium is important for initiating muscle contractions! Hence those sodium potassium pumps on your neurons!! It’s also full of good bacteria to live in your large intestine~ i like to eat it in the morning. i tend to stick with nonfat because whole milk makes my stomach extremely upset.

-Energy bars! I don’t consume them often because I’d rather get my energy from real food. But when i do, it’s before a race because it’s quick and densely packed with calories so it doesn’t take much space in my stomach. My favorites include cliff and kind bars.

-Milk! It contains both protein and carbs and it’s a great post workout because you need to refuel your energy stores and you also need that energy for your body to build muscles!

-Almonds! They are full of vitamin E which function as antioxidants which helps protect your cells! They also contain omega 3 fats. I like to sprinkle them on my yogurt in the morning and have them as a snack throughout the day. I also like to munch on almonds in the bus before a race!

-Eggs! Because eggs are animal protein, they contain all the essential amino acids! chose omega 3 enhanced eggs so you get more healthy fat. They also contain vitamin K, which are good for bones, and chloine, which are good for brains eyes. Hard boiled eggs are a great snack for anytime!!

-Sweet potatoes! My favorite pre-race meal!! I always “carb load” on sweet potatoes instead of pasta before races. Containing vitamin C and A, potassium, iron, manganese, and copper, they are packed with way more nutrients than pasta!! I like to microwave/steam slices and eat them plain because they are already full of wonderful flavors so appetizing to my taste buds!

-Beans! Full of lots of wonderful protein and fiber! Also, folate is good for your heart and circulation! Beans and legumes are low GI foods so they are slowly released in the body so you receive a steady supply of energy by having a controlled blood sugar level. I love black beans!

-Fruits and vegetables! This one is a given. Eat the rainbow. All fruits and vegetables are my favorite!!

-Skinned chicken! Great source of protein.

-Green Tea! Basically contains lots of antioxidants which protect your cells from damage! I wake up to a cup of lovely green tea every morning!

There are obviously a lot more, but those are just some of my favorites.

5. Pre-race foods

-Night before: Sweet potatoes, lot of healthy green vegetables, and fish/chicken

-Breakfast (if it’s in the afternoon): Yogurt topped with almonds, berries, and chia seeds plus a banana. (I have this every morning)

-Pre-race meal: Several bananas, almonds, dried fruit (sometimes), pita bread (I specifically looked for the one with the lowest fiber at trader joes so it wouldn’t give me stomach problems)

-Before warming up: A few bites of a cliff bar

-Between races: Any fruit, cliff bar, almonds

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Raspberries and Brie cheese

We’re missing our biggest raspberry consumer. Even when she was very young, she made it her personal responsibility to make sure every single berry was picked and eaten. When she asks about the crop at this time of year, I’m always torn between being truthful about the colossal yield we’re expecting, or telling her “they’re great”, and then quickly changing the subject. I don’t know if it would make her homesick, but I miss her so much, I assume she feels the same about being here.

I do my best to keep up with the picking, but I admit that some seasons the raspberries come close to getting the better of me. What doesn’t get eaten out of hand, sprinkled on yogurt, or made into tarts, goes into freezer bags to be enjoyed later.

Emily, these are for you.

#7 CAPITOL PUMPKIN SOUP

“Okay, no more than one bite of each dish,” I say. My resolve is almost immediately broken at the first table, which has twenty or so soups, when I encounter a creamy pumpkin brew sprinkled with slivered nuts and tiny black seeds. “I could just eat this all night!” I exclaim.


What season is it? It’s pumpkin season! *excited crowd cheering*

Fall is in the air, that wonderful time of year when all your wildest pumpkin fantasies become reality!

Our neighbor harvests pumpkins for a living and she always gives us some. Doesn’t matter if we want them or not… Just look how big they are. You could kill someone or make a crib for your firstborn.

I love pumpkin, especially pumpkin soup. Katniss seemed to really like hers too. The book did not specify what kind of pumpkin soup she ate in the Capitol. We don’t know if it was sweet or savory kind, so I decided to go with savory. Honestly tho, there’s nothing quite like a proper pumpkin soup. Yummy.

English is not my first language so bear with me.


To make Capitol pumpkin soup you gonna need:

  • 1kg of pumpkin
  • 1 carrot
  • 1 onion
  • 1 clove of garlic
  • 3 cups of vegetable stock
  • salt & pepper
  • 2 tablespoons of oil
  • greek yogurt or just a very creamy yogurt or whatever

It’s super simple and takes no time at all to make.

#1 Hire cute kitchen help.

#2 Peel your pumpkin, remove seeds and other nasty stuff, then chop it.

#3 Chop whatever else there’s left to chop.

#4 Heat 2 tablespoons of oil in a saucepan. Add your chopped veggies and pumpkin. Cook for 5 minutes.

#5  Add vegetable stock. Cook everything for 20 minutes until your pumpkin is soft. Add salt and pepper to taste.

#6 Now comes my favorite part 

*drumroll*

DESTRUCTION! *buzzing with excitement*

Blend everything together until smooth *race car noises*.

And… that’s it *wipes sweaty forehead*

Serve it with a blob (is this the right word? lol) of yogurt and sprinkle some poppy seeds on top to make it more true to the book.

SMACZNEGO *wink wink*


previous recipes

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This granola is a fantastic way to pack in some quick energy in the morning without loading up on grains and sugar. The pumpkin seeds are a great source of manganese, zinc, iron, omega-3 and magnesium alongside adding a nice crunch and flavor to the granola. The magnesium is a huge seller of pumpkin seeds for me as it is an important mineral that a lot of us are deficient in. You can read some more about that here, if you’d like.

This granola is also incredibly filling so whether you sprinkle it over some yogurt, mix it in with some trail mix or eat it by the spoonful with ice cold milk, I suggest your serving size to be between ¼-½ cup. 

Pumpkin Seed & Coconut Granola (Gluten & Dairy Free) 

Ingredients: Makes roughly 2 ¼ cup

  • 1 cup of raw pumpkin seeds
  • ¼ cup of chia seeds
  • ¼ cup of pecans
  • 1 cup of shredded coconut 
  • 1 Tbsp of coconut oil or pastured butter, melted
  • 2 tbsp of honey or maple syrup 
  • 1 tsp of pumpkin pie spice
  • ½ tsp of cinnamon
  • a pinch of nutmeg
  • 1/8 tsp of sea salt
  • raisins or dried fruit of your choice (apricots, mission figs, etc)

Method:

  1. Preheat oven to 300 F and prepare a large baking sheet lined with parchment paper. 
  2. Place pumpkin seeds, chia seeds, pecans and shredded coconut in a food processor and pulse a few times until mixture is chopped into small chunks. 
  3. Transfer seed mixture to another bowl and stir in spices and sea salt. 
  4. Next, thoroughly stir in melted butter/oil and honey. 
  5. Evenly spread granola over the parchment lined baking sheet and place in the oven. 
  6. Roast for 20 minutes, stirring half way through. Keep a very close eye on it while it roasts as it will burn easily. Remove the moment it begins to look golden in color. 
  7. Serve with chilled milk of your choice and store extra in a large mason jar.