How To Make Healthy Marshmallows

 We all love marshmallows, especially our kids. The marshmallows are usually considered a staple for camping trips, hot cocoa, Thanksgiving classics, and desserts! But, unfortunately, these delicious sugary treats aren’t doing you any favors.

Here’s what you need to know – well, even though marshmallows are fat-free, they are packed full of sugar. Did you know that just 1 regular marshmallow contains about 4 grams of added sugar? Yes, this is really shocking! And, unfortunately, we very rarely do we eat a single marshmallow. You can take this for example: 1 cup of mini marshmallows for a desert recipe or to top hot chocolate contains a whopping 29 grams of sugar. This translates to over 400 empty calories and exceeds the recommended daily amount by nearly 10 grams. Yes, this means that you should be very careful, especially if you’re trying to lose weight!

Health Risks of Excess Sugar

Many experts around the world say that sugar consumption in excess increases your overall calorie content and can easily lead to unhealthy weight gain and obesity. And, what’s even worse, foods high in sugar, like marshmallows, are usually low in nutrition as well. And, one more thing – the greater percentage of your diet that’s filled with large amounts of sugary foods, the less room in your diet there is for vegetables, fruits, and whole grains. This means one thing – you should avoid sugar and sugary stuff! As much as possible!

The experts also say that sugar has been directly related to many different long-term health problems. In fact, eating too much sugar has been linked to the following:

Heart disease
Several cancers, like pancreatic cancer
Teeth issues, such as cavities
Inflated cholesterol levels
Insulin resistance and diabetes
Food addictions

Healthy Marshmallow Recipe

You should definitely try this homemade healthy marshmallow recipe! And trust me, these fluffy honey-sweetened homemade marshmallows will deliver all the flavor but none of the health-compromising sugar.

Note: you should also know that these can be made in a coconut or chocolate version based on the recipes plans or preferences. This simple recipe will make you wonder why you ever bought marshmallows at the store. This healthy marshmallow recipe is very simple and easy to make. You just have to follow the simple instructions. Here’s what you need to do!

You will need the following ingredients:
1 1/2 tbsp. gelatin
1/2 cup cold water
1/2 cup honey
1/8 tsp. salt
1/2 tsp. vanilla extract

Directions:

Here’s what you need to do – first, you need to lightly grease a loaf pan. After that, you should cover with parchment paper (with enough to hang over the sides of the pan one way), then grease the parchment paper. Now, you should put ¼ cup of water in a medium bowl (or in the bowl of a mixer with attached whisk), and sprinkle the gelatin over the water. Set aside to soften. In a small pot, place the honey, salt, and the other ¼ cup of water. Heat on medium heat. Using a candy thermometer, bring the mixture to 240 degrees.

Note: because this is such a small amount of liquid, you might have a hard time getting an accurate temperature. You can also test it by dribbling a little of the liquid into a bowl of ice cold water. It should be in the candy stage of forming little soft balls when cooled in the water and taken out. It takes about 7-8 minutes to reach this temperature). And don’t forget – you should remove it from the heat as soon as it’s at the right temperature.



Now, you should get a hand mixer on low and very carefully mix in the hot syrup into the gelatin mixture by pouring the hot syrup in a drizzle down the side of the bowl. Once it’s all combined, add the vanilla and increase speed to high. Beat for 12- 15 minutes, or until the mixture is thick and fluffy (it will look like marshmallow fluff). Scrap into the prepared pan and leave, uncovered, for 4-12 hours to dry. And finally – cut into squares, serve as is.

You should also know that there are two versions of this homemade marshmallow recipe: coconut version and cocoa version

Coconut Version: here’s what you need to do – just toast about ½ cup of coconut flakes, unsweetened. Sprinkle ½ of it on the bottom of the pan, scrap in the marshmallow mixture, and sprinkle with the rest of the coconut flakes.

Cocoa Version: it’s very simple – you just have to roll finished and cut marshmallows in cocoa powder. Yes, and that’s it! Enjoy your homemade marshmallows! We really hope you find this article helpful and don’t forget to share it with your friends and family. Thank You and take care!



Top 14 Best Things To Eat After A Workout

Don't let all that hard work go to waste!



1. Eggs


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Protein and carbs are the two keys to a good post-workout meal. Eggs have the former covered. At just 70 calories each, eggs pack 6.3 grams of protein and are one of the few foods that naturally contain vitamin D. Also, don’t let the Rocky movies fool you; raw eggs have no advantages over cooked ones. In fact, cooking eggs allows your body to absorb almost twice the amount of protein.

2. Quinoa


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For your dose of carbs, brown rice is fine, but it can't compete with all the vitamins and nutrients found in quinoa (pronounced "keen-wah"). It also contains far more protein and fiber than brown rice, and requires less time to prepare.

3. Orange Juice


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Instead of a Gatorade, grab a glass of OJ. In addition to vitamin C, you'll also get significantly more potassium than you would from popular sports drinks, which are generally intended for use during extended exercise, not after. Potassium is an important electrolyte that helps the body restore its fluid levels. Orange juice also works well for protein shakes.

4. Kefir


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Kefir, a fermented milk drink made from probiotic bacteria, has been growing in popularity, and rightfully so. Just one cup of kefir contains 11–14 grams of “complete proteins,” which don’t occur naturally in the body. Dairy proteins are especially helpful for maintaining lean muscle mass and speeding up weight loss. While its tangy flavor may take some getting used to, it mixes well with fruit, cereal and whey protein.

5. Bananas


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Bananas are high in the “good” kinds of carbs you need after a workout. These fast-acting carbs will help restore your body’s levels of glycogen, which helps rebuild damaged muscles. And they provide lots of wonderful potassium.

6. Salmon


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Not only will you get a large dose of protein, but the anti-inflammatory omega-3's found in salmon will help rebuild your muscles and increase performance.

7. Blueberries


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These little guys give your body a huge antioxidant boost. In fact, studies show that blueberries can tripleyour rate of recovery after intense workouts.

8. Whole-Grain Pita and Hummus


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This is a great meat-free option that’s also very easy to prepare. Made from chickpeas, hummus contains both protein and carbs, and the slow-release carbs from the pita will keep energy levels up after a tough workout.

9. Dried Fruit and Nuts


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If you’re crunched for time, a handful or two of this snack delivers a quick protein and carbs fix. Soy nuts are especially helpful for building muscle; a half cup contains 34 grams of protein.

10. Pineapple


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Pineapples contain bromelain, a natural anti-inflammatory that's been proven to heal bruises, sprains, and swelling. They’re also high in vitamin C, a key component in repairing tissue.

11. Sweet Potatoes


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Along with a healthy dose of carbs, sweet potatoes contain a variety of vitamins and nutrients, particularly vitamins B6, C, D, magnesium, and potassium.

12. Kiwi


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Kiwis pack huge amounts of vitamin C and potassium into a tiny serving. They’re also an excellent source of antioxidants, which help combat muscle soreness. Bonus tip: Don’t throw out the skin; it’s full of even more nutrients.

13. Water


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This one may seem obvious, but failure to hydrate properly is a common exercising mistake. To feel great and stay energized, you should replace every pound lost during a workout with 2–3 glasses of water.

14. Most Important: Eat SOMETHING


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Your body uses a lot of energy during a workout. If you don't replenish it within an hour or two after finishing, your muscles won't properly recover, and all your hard work could go to waste. Even a small fistful of food within 15 minutes of working out goes a long way.

Top 7-Move Workout to Tighten Underarm Skin


Underarm skin feeling a little fuller than normal? Then you'll love this quick and effective workout to get rid of loose and jiggly underarm skin. We picked the seven best exercises to target and tone your triceps and help define your upper body. Use this workout three times a week in conjunction with 150 minutes of cardio and a healthy diet for best results.

What you'll need:

a set of medium dumbbells
1 heavy dumbbell
medicine ball (or a basketball, soccer ball)
a set of light dumbbells
stopwatch/your smartphone to time your cardio intervals

Perform the number of reps associated with each exercise. Follow each set with a 30-second cardio interval of weighted scissor arms, shown below.

Weighted Scissor Arms (to be done in between each set):


Step 1: Begin in standing position grasping a dumbbell in each hand, palms facing each other.
Step 2: Lower yourself into a squat by bending your knees and sitting back as if you were in a chair. Keep your chest up, knees behind your toes and your butt down.
Step 3: Extend your arms out in front of you at shoulder height, palms still facing one another. Stay put in squat position with arms almost locked and “scissor” your arms in a quick up and down motion for 60 seconds.

T-RAISE



Step 1: Stand with your feet under the hips and toes pointing forward. Hold the dumbbells in front of the thighs with the palms facing outward. Hinge at your hips until the butt goes behind the heels – keep your weight in the heels. Back is flat or slightly arched and chest is lifted.
Step 2: Exhale and send the arms out to the sides. Stop the weights at shoulder height. Remain in your hinged position. If you're swaying or rocking your body to get the weights up, the weight is too heavy. At the top of the move, squeeze the shoulder blades together.

» Perform 15 reps; then do 30 seconds of weighted scissor arms.


SIDE PUSHUP
(Photo: Get Healthy U)

Step 1: Lie down on your side with your bottom arm wrapped around your core. Your top arm should be placed with your hand flat on the floor and your elbow at a 90-degree angle at your chest.
Step 2: Push through your top hand to lift your shoulders and torso off the ground, and then lower back down.
Step 3: Complete as many reps on this side as you can and then switch to your opposite side.

» Perform 15 reps on each side; then do 30 seconds of weighted scissor arms.

PUSHUP ROW

Step 1: Grab a pair of weights and get in pushup plank position with your hands grasping the handles of the weights, core tight.
Step 2: Lower your body, keeping elbows tight to your ribs.
Step 3: Pause at the bottom of your pushup, then press yourself back up into plank.
Step 4: Once back in the plank position, bend your left elbow and pull the weight up toward the side of your body. Try to graze your right side when you “row” the dumbbell up, keeping your elbow straight.
Step 5: Once back in the plank position, bend your left elbow and pull the weight up toward the side of your body. Try to graze your right side when you “row” the dumbbell up, keeping your elbow straight.
Step 6: Repeat the row movement with your right arm. That’s one repetition.

» Perform 8 reps on each side; then do 30 seconds of weighted scissor arms.

TRICEP FLOOR DIPS



Step 1: Sit on the floor with knees bent, feet placed hip-width distance on the floor, hands on the floor behind you with your fingers pointing toward your body. Lift your hips off the floor and straighten your arms.
Step 2: Slowly bend at your elbows and lower your body to the floor. Pull your abdominal muscles tight and keep your elbows tucked into your body. Once you reach the bottom of the movement, slowly press off with your hands, and push yourself straight back up to the starting position. That is one rep.

» Perform 15 reps; then do 30 seconds of weighted scissor arms.

TRICEP EXTENSIONS



Step 1: Hold a decently heavy dumbbell with both hands and raise it over your head, keeping the weight vertical. Pull the elbows in closely so they're nearly squeezing your head. Keep your stance neutral.
Step 2: Dip the weight behind your head. Keep your elbows in close to your head — when you dip the weight back, your elbows will want to flare out. Instead, keep it tight and depend on the triceps to hold it together.

» Perform 15 reps; then do 30 seconds of weighted scissor arms.

TRICEP PUSHBACK



Step 1: Stand with your feet hip-width apart and hold your dumbbells at your sides. Your knuckles should be in the front. Slightly bend the knees, lock the core and lean forward. Do not round your back — keep it flat or gently arched. Look at the floor about 5 feet in front of you.
Step 2: Exhale and push the dumbbells backward about 6 to 8 inches. Keep your torso at the same angle with your chest open. Sink back into your heels to work the hamstrings a little more.

» Perform 15 reps; then do 30 seconds of weighted scissor arms.

 ROTATING MEDICINE BALL PUSHUP



Step 1: Start in pushup position with a medicine ball under your right hand.
Step 2: Drop down and complete a pushup.
Step 3: After you raise back to starting position, roll the medicine ball to be underneath your left hand.
Step 4: Drop down and complete a pushup. Continue alternating sides each rep.

» Perform 8 reps on each side; then do 30 seconds of weighted scissor arms.












Eggless Cheese Cake

The key to a good cake is that all ingredients has to be in room temperature. My kids loved every bit of it. When I went on a diet my consultant advised to eat Cheese cake if I want to have any dessert.. Don't ask me whether it is healthy or not.. I am not sure about that.. but for sure this has less sugar and oil than other cakes


 

Ingredients:

Graham Crackers Crumbs / Digestive biscuit crumbs - 1.75 cups (I have used digestive crumbs)
Melted butter - 1/4 cup

For Filling

Cream cheese - 500g
Sour Cream - 250g
Sugar - 1 cup
Vanilla essence - 1 teaspoon
Sea Salt - a pinch
Corn Starch or Potato Starch - 2 tablespoon
Lemon Juice - 1/2 teaspoon



For Crust

Take the digestive and make a crumbs. Melt the butter Mix in melted butter and crumbs and Pour mixture into a baking pan. I have used spring-form pan.


Press the mixture down to make a smooth base. Pre heat the oven and bake the crust for 8 mins. Let it cool down completely

For Cheese Cake
Make sure all ingredients under for filling is in room temperature. Add all the ingredients in the broad vessel. Using hand held beater or batter mixer whip it o the smooth batter


Pour this over the crust


Pre heat the oven at 180 degree C and Bake the case for 60 mins. Let it cool down in the oven for 10 mins. And refrigerate it for min 2 hours or over night


Enjoy

Pineapple Coconut Milk Smoothie

I saw this recipe at Yummylife. I never tried the smoothie with the combination of coconut milk and Greek yogurt. So when I saw this I was very tempted. So I have decided to give it a try.

Ingredients:

Quick cooking oats - 1/4 cup (I have used Quaker oats)
Chia seeds - 1-1/2 teaspoons
Coconut Milk - 1 cup ( I have used home made.)
Greek Yogurt - 1/4 cup
Pineapple chunks - 1 cup (frozen works too. I have used fresh)
Sugar - 2 teaspoons (Optional. Adjust to pineapple sweetness)


Add oats,pineapple, Sugar if using and chia seeds to blender / food processor. Blend to smooth paste. Add yogurt, Coconut milk and whip to desired smoothness.


I had it immediately but the recipe called for 4 hours or overnight refrigeration.
Shake before drinking.
 
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Blueberry Almond Butter Smoothie

My blender has been getting lots of uses the past couple of months (I'm secretly waiting for my blender to break down so I can have an excuse to buy a Vitamix). Green smoothies are a regular drink at my place but I've been on the hunt for more smoothie recipes. After searching the web for one that spoke to me, I decided to give this blueberry almond butter smoothie a go. I mean I love blueberries, am a fan of almond butter (specifically Justin's Almond Butter), and Martha Stewart's recipes so this seemed like a no brainer.


But I had one small problem with this recipe which involved the 2 cups of water the recipe called for. I had an inkling that this might make the smoothie taste a bit bland....and I was right. I mean I'm all about healthy food but it had better taste good or else it won't go past my lips (just ask my mom for relatable stories). After experimenting for a bit, I concluded that substituting with 1 cup of (sweetened) almond milk instead yielded just the right amount of sweetness for me. 

This smoothie is great for breakfast or a mid afternoon snack which is what I've been drinking it for. I've been trying to be a bit more health conscious lately and making sure I get my fruits and veggies....but don't expect this blog to turn into a healthy food blog anytime soon. I still love my bacon.

Have a great weekend. 

Ingredients (Adapted from www.wholeliving.com)
  • 1 ripe banana
  • 1 1/2 cups frozen blueberries (6 oz.)
  • 1 tablespoon lemon juice
  • 3 tablespoons almond butter
  • 2 tablespoons flaxseeds
  • 3 dates (Medjool or Deglet), pitted
  • 2 cups water (I used 1 cup water and 1 cup almond milk)

Procedure
Combine all ingredients in a blender, and blend until smooth

Banana-Walnut Bliss

Get energized for a workout with this banana smoothie. According to research published in the online scientific journal PLoS One, consuming a banana during a workout is as beneficial as a sports drink. Plus, bananas provide antioxidants, potassium and other nutritional benefits.

pre workout smoothie
Banana-Walnut Bliss
Servings
2servings
Ingredients
  • 2 cups skim milk
  • 1 large banana
  • 1 tbsp honey
  • 1/4 tsp vanilla extract
  •  handful walnut pieces (or 7 halves)
Servings: servings
Units:
  • Course Breakfast, Brunch, Snacks
  • Cuisine Breakfast, Desserts & Drinks
Instructions
  1. Blend all ingredients together.
Recipe Notes
Per serving: 227 calories, 10 g protein, 5 g fat (1 g saturated fat), 37 g carbohydrates, 2 g fibre, 5 mg cholesterol, 130 mg sodium

The Best Substances To Consume Before Exercise

Caffeinated Drink




Increase your workout duration and fat-burning potential by adding caffeine to your pre-workout routine. Drinking certain caffeinated drinks may help boost the effectiveness of your workout as well as relieve exercise-induced pain. Coffee and green tea may be among the best substances to consume before you hit the gym.

Benefits

Caffeine manipulates your body in several ways that improve your workout. Caffeine increases the amount of fat your body uses for energy production during your workout. In fact, according to Dr. Michael Colgan, author of "Optimum Sports Nutrition," your fat burn can increase by 100 percent if you take in caffeine before exercising. Increasing your fat burn not only helps you lose weight, but also increases the time it takes for your body to reach fatigue from exercise. In addition, caffeine intake can decrease muscular pain associated with exercise. Caffeine can also improve activity performance by increasing the forcefulness of your muscular contractions. This is especially significant for someone training in an explosive speed and power sport such as weightlifting or shot-putting.

Coffee


According to Dr. Michael Colgan, coffee is a better way to get caffeine over taking caffeine pills. Colgan recommends a strong brew known as Coffea arabica, including beans from Guatemala, Columbia or Kenya. Arabica beans are bit more expensive, but are easier on your gastrointestinal tract. Choose these types of beans over those known as Coffea robusta, as these can become sour and cause havoc on the gut.

Green Tea


Caffeine-containing green tea may also be a beneficial drink to consume before exercising. Green tea not only contains beneficial caffeine, but also catechins, a type of antioxidant. A study published in the "Journal of Nutrition" in 2009 found that those consuming green tea, as compared with subjects consuming caffeine only, lost more weight with exercise. Over 12 weeks, those drinking green tea lost 2.4 more pounds and lost more of it from the abdominal area. The green tea drinkers also experienced more significant changes in triglyceride levels.

Factors

Your tolerance to caffeine as well as when you take it can affect how well it works for your workout. Caffeine is best used as a boost to your performance or endurance during a competition or big event. Abstaining from caffeine before your event can help increase its effect on your body. Consume caffeine up to three hours before the competition starts as its effects should last for hours. Be aware that caffeine can be a diuretic, resulting in water lost, which puts you at risk for dehydration. Consume extra fluids before, during and after your workout.