How To: Keto Dalgona Coffee | No Sugar Dalgona Coffee Recipe Remake

Dalgona coffee has become popular overnight because of Tik Tok. I have seen hundreds of videos sweep across social media with everyone making dalgona coffee. For those of you that may not have seen or heard of dalgona coffee before today, dalgona coffee is a whipped coffee loaded with sugar. Hence, the name dalgona- meaning … “sweet”in Korean.

This is the perfect sweet coffee treat for anyone who enjoys a rich, thick, and boldly sweet coffee. When I saw the first video I immediately wanted to attempt to remake this but I just didn’t want to indulge in the sugar rush. But, thanks to Joe Duff from The Diet Chef, who posted a keto remake of dalgona coffee. When I came across his post today I scanned my pantry for the ingredients which I will share below and began making this sweet treat.

I am going to share with you The Diet Chef’s recipe on how to recreate a keto dalgona coffee. This is perfect for anyone who is monitoring their sugar intake or has diet restrictions to minimize and/or avoid sugar. This recipe fits into my diet and I am happy that it was simple and easy to recreate.

Let’s get started…

Ingredients

  • 2 Tbsp hot water
  • 2 Tbsp Instant Coffee
  • 5 Tbsp Swerve Confectioners
  • Almond Milk
  • Timer

Instructions

Add all of the above ingredients into a medium sized bowl. Set timer for 5 minutes. Whisk ingredients for a minimum of 5 minutes or until ingredients turn into a whipped mousse.

Mixing ingredients into a whipped mousse

** Please be advised**Time will vary based on how strong and fast your arm is with whipping.

Pouring whipped mousse into glass

Once, the ingredients reach the consistency of a whipped mousse, add ice in your glass cup. Add unsweetened almond milk to fill about 3/4 of your glass. Scrape your whipped coffee out of the bowl into your glass. To finish off preparing this delicious coffee, use a stirrer to mix the whipped coffee into your glass of ice and almond milk. Voilà! Once fully mixed your keto dalgona coffee is ready to be enjoyed!

If you enjoyed this keto recipe, please head on over and check out The Diet Chef to discover more keto- low carb recipes.

❤ Erica

3 Simple Ways: How to Reduce Stress While Social Distancing

It’s hard to reduce stress when every television channel and social media outlet is reporting news on the COVID-19 epidemic we are facing here in America. Today, the Trump Administration has recommended social distancing across the United States. You are ordered to stay home from work if you are sick. Gathering in groups of 10 have been discouraged and as a result restaurants, clubs, and gyms are closing their doors.

My anxiety and stress has been high as a result of the ongoing changes regarding the rapid community spread of COVID-19. While, at home I have found 3 simple ways that has helped me cope with reducing stress while social distancing.

1. Exercise at Home

Going to the gym is no longer a option. With the gym closing their doors, we must seek alternatives to still incorporating exercise into our lifestyle. Do not allow social distancing hinder your activity level, by becoming a couch potato.

Exercise is known to combat stress. The more physical stress on your body, relieves the mental stress and anxiety you may be feeling. The greatest benefits of exervise is achieved when you exercise daily. Those who fail to exercise daily are at an increased risk of feeling more stressed than those who exercise daily (Jennings, 2018).

Benefits of Exercise

  • Stress hormones: Exercise lowers your body’s stress hormones — such as cortisol — in the long run. It also helps release endorphins, which are chemicals that improve your mood and act as natural painkillers (Jennings, 2018).
  • Sleep: Exercise can also improve your sleep quality, which can be negatively affected by stress and anxiety (Jennings, 2018).
  • Confidence: When you exercise regularly, you may feel more competent and confident in your body, which in turn promotes mental wellbeing (Jennings, 2018).

I have used this time at home to reincorporate yoga back into my daily schedule. My favorite Yogi/Youtuber, Adriene of Yoga With Adriene brings the yoga studio right to your home with her youtube series and yoga practice. I have really been enjoying her session, Yoga for Anxiety and Stress.

Yoga with Adriene

Benefits of Yoga

  • Improved posture
  • Improved flexibility
  • Mindfulness
  • Increasing muscle strength and tone
  • Improve overall health
  • Increase energy levels

If you are seeking ways to remain active I would highly encourage you to implement a simple yoga practice into your daily schedule. If there was ever a good time to start a yoga practice, the time is NOW.

2. Read a Book

Take charge over your health. Pick up that book that has been sitting on your night stand or bookshelf. This is the perfect time to get some reading in while you are at home.

I am currently reading two books and since I have been at home I have had so much time to read. Reading is a excellent stress reducer. I often read right before bed because I love the sense of calmness that reading brings over me.

Benefits of Reading

  • Mental stimulation
  • Stress reduction
  • Memory improvement
  • Improved focus and concentration
The Outer Banks House by Diann Ducharme

Allow reading to clear your mind. Read to escape. I am currently reading, The Outer Banks House by Diann Ducharme. I am mentally on vacation in OBX thanks to this book. The magic about reading that I enjoy is the ability reading has to take you to different places and times. A good book will pull you in to that world and that is amazing to me. I have always enjoyed reading and find that is is my safe haven when I am stressed.

3. Relax and Take a Moment to Your Self

Kiwi and Blueberries

The best thing for you to do if you are self quarantining or simply practicing social distancing, is to simply relax and take a moment to your self. With school being out and the kids at home my days has consisted of a well developed schedule beginning with breakfast, school work, lunch, school work, dinner, and then bedtime. It’s busier staying at home than actually leaving out of the house.

I have been taking advantage of my ME time after the kids go to sleep at night. My nights have looked a little like this…

Curled up on the couch with hubby, watching a good movie — Contagion (2011 Film), and eating a yummy snack (fruit). Tonight, I enjoyed some sliced kiwi with blueberries. I absolutely love fresh fruit and it is my late night indulgence. What are your favorite fruits? And what are you doing to relax and take a moment to yourself?

Erica ❤

References:

Jennings, K.-A. (2018, August 28). Retrieved March 16, 2020, from https://www.healthline.com/nutrition/16-ways-relieve-stress-anxiety

How to Prepare for Daylight Saving Time

This is your friendly reminder to not forgot to set your clock up one hour tonight before going to bed. As daylight saving time begins tomorrow, at 2 am we will spring forward by one hour. It typically takes about a full 24 hours in order adjust to losing one hour of sleep.

The biggest adjustment is getting your internal clock back on track. Oh, and parents beware! It’s not just our internal clocks that need adjusting. Daylight savings time will also have an effect on your little ones, as they will need to get adjusted.

Tips on How to Prepare for Daylight Saving Time

Daylight saving time effects everyone differently. Some people adjust relatively quickly to the change. While, others can be left feeling groggy and irritable as a result of daylight saving time. We are living in a era where we all are generally struggling with sleep deprivation. It is crucial to acquire and practice good sleep hygiene in order to successfully conquer daylight saving time. Having good sleep hygiene has a major impact on your overall health and wellbeing.

As we all prepare to lose an hour of sleep, I have a few tips on how to prepare for daylight saving time.

  • Get a head start on daylight saving time
  • Stick to your schedule
  • Do not take long naps
  • Avoid Alcohol and Caffeine
Clock: Two Moose Design via Etsy Big Wall Clock “The Piper” ($195.00)

Get a head start on daylight saving time

In order to get a head start on daylight saving time, you must begin preparing early. This means at least a week in advance. I highly recommend that you start by going to bed early in 10-15 minute intervals leading up to daylight saving time. If you begin at least week prior, by the time you reach daylight saving time on Sunday you will have already adjusted to the lost hour.

Stick to your schedule

Remain consistent with your schedule. This includes your schedule for social gatherings, bed time, and exercise routines. Do not let daylight saving time change any of your daily routines. A benefit from daylight saving time that may help get you moving in the mornings is the sun coming up earlier. You can use the sun as a motivator. Before going to bed, open your curtains. When the sun rises, let the rays wake you up.

Do not take long naps

Taking long naps to make up for the lost hour will only result in you feeling more sluggish than before. If you are tired it is best to avoid naps. If you must take one, keep it short up to a 15 minute power snooze. Taking long extended naps can make it even more challenging to stick to your schedule in going to bed at your normal time. Ultimately, impairing your ability to get a full and goodnights sleep.

Avoid alcohol and caffeine

Alcohol and caffeine are stimulants and can be very disruptive to your sleep. Making it harder to go to sleep and delaying the timing of your internal clock. Consuming these types of beverages four to six hours before bed can prohibit you from getting a quality goodnights rest and reduce your sleep time when you do fall asleep.

~

Create a bedtime routine

Bedtime routines are not just to be implemented with our little ones. It is just as important for adults to have a consistent bedtime and routine. It is even more important to stick to your bedtime routine during the week and on the weekends. By doing so, you will make it easier to adjust to daylight saving time when it does come around. Consistency is key!

Avoid intense workouts

Before bed it’s crucial to slow your body down. I do this by stretching and practicing yin yoga for 15-20 minutes before bed. Practicing yin yoga allows my body and breath to slow down, lowering my body temperature, making it easier to fall asleep. It is highly advised to avoid any type of intense workouts prior to bed. Raising your body temperature can make it challenging to fall asleep.

Put all electronic devices away

Put away your phone, computer, and tablets. The high intensity backlight from your electronic devices stimulates your brain and can interfere with your natural melatonin, which is a hormone that triggers your sleepiness. Tuck your devices away in a nightstand or in another room. Out of sight- out of mind. Another cool tool that I use is the do not disturb feature on my devices. The worst thing that can happen when trying to settle into bed is hearing a notification ping on your phone, or being disturbed by a unimportant call. Res assured with do not disturb you can always allow calls from repeated callers, in case of an emergency.

Read before bed

Reading is another healthy habit to add into your bedtime routine. Reading helps you and your muscles to relax. Another routine that slows and calms your breathing. Reading is a stress reducer and slowly winds me down after a long day. I always aim to read for at least 15 minutes, but often I barely can read for 5 minutes before closing my book.

~

I hope you found these tips helpful as your prepare for daylight saving time. I wish you the best with implementing healthy bedtime routines. How will you conquer daylight saving time? What will you do with your extra daylight each evening?

In our household we expect for spring weather to peak in the next few weeks to come. More daylight in the evening means more time to enjoy the great outdoors. I foresee spending more time at the park in the evenings with the kids. I am sure they will enjoy the extra daylight at the end of each day.

Daylight saving time is a friendly spring reminder that summer is only just around the corner.

Erica ❤

How to Minimize | Simple Easy Starts the KonMari Way

If you are wondering what minimalism is. It is the art of living with less. I started on this journey after watching a documentary on Netflix, Minimalism: A Documentary About the Important Things (2015). After, watching this documentary that follows the life of minimalists from different varying walks of life, I grew so inspired to make some changes in my life.

This documentary then led me to another Netflix series, Tidying Up with Marie Kondo (2019). If you don’t know who Marie Kondo is, I highly encourage you to open up Netflix and add this show to your watch list (and actually watch it). Marie is Japan’s guru of tidiness and she is simply a decluttering Queen. At the age of five, Marie grew inspired after reading lifestyle magazines to study the art of tidying. As she grew into the expert consultant that she is today; she created her own method to tidying and declutter called, the KonMari Method.

The KonMari Method in my opinion implements minimalism in such a simple fashion. Minimalism is about more than just living with less. It is about becoming an intentional person and ridding yourself of items that do not spark joy. It’s freedom from attachment and the addiction of possessions.

In reality, we are living a life, swallowed up in consumerism. In fact, our accumulation of possessions has led many of us into a lifestyle of clutter. We very seldom realize how much we accumulate over the years; until it’s time to dump out your drawers, pull everything out your closet, and untuck papers and items from those hide-a-way out of sight, out of mind places around the house.

We are living in a world where the norm of society is that money and items can buy happiness and bring contentment. Until we look around at the items surrounding us and realize that a lot of the items have no value at all. Marie shows us that there is more to life, and she helps us clear our mind through her art of tidying and decluttering our space.

I don’t know about you but the accumulation of things and merely items out of place, scattered around the house causes me a great deal of anxiety. As a result, I decided to dig a little deeper into the KonMari method and deep clean our house. I was encouraged to do this after a target run and seeing Marie’s book, The Life-Changing Magic of Tidying Up on a shelf. Her book immediately caught my attention. It was also 30% off at the time, which definitely sealed the deal. So if you are interested in making a lifestyle change to tidy and declutter your life I highly recommend you watch Marie’s netflix series and also pick up a copy of her book, and don’t forget the companion book, Spark Joy: an illustrated master class on the art of organizing and tidying up . The companion book provides further details and illustrated visuals on the methods outlined in her first book.

In the meantime, here are a few simple easy starts to minimalism, the KonMari way:

  1. Tidy all at once
  2. Visualize the destination
  3. Evaluate each item and determine if the item “sparks joy”
  4. Tidy by category, opposed to location
  5. Tidy in order

Tidying all at once: Understand that success comes from tidying all at once. Do not make tidying a daily task. It should be done once and for all and then maintained. All items must have their own appropriate place. Marie teaches us the one can not change their habits without first changing your way of thinking. Tidying up all at once will change your mindset. Seeing drastic and immediate results will encourage you to want to maintain a tidy and decluttered space.

Visualize the destination: Aim for perfection. Understand that you can not halfway commit to decluttering and minimizing. To minimize, one must discard items and be content with less is more. And for the items you decide to keep, secure a permanent home for it.

Evaluate each item and determine if the item “sparks joy”: Ask yourself after touching each item if it sparks joy for you or not. I had so many clothes in my closet that I was holding on to. After asking myself if it sparked joy or not, I began to see a pile of clothes for donations begin to grow larger and larger. If there was a article of clothing that I had not worn lately, or simply not moved by- I tossed it, no questions asked. In Marie’s book she mentioned how many of us downgrade articles of clothing as lounge wear in order to justify keeping it. I found myself guilty of this and I immediately tossed those items.

Tidying by category, opposed to location: Tidying by location will only result in moving items from one room in the house to the next. Instead of setting goals to tidy a particular room in the house, set a goal to tidy by category. Categories include: clothes, books, papers, and etc. Tackle one category at a time.

Tidy in order: You must tidy your space completely. Tidying in order involves discarding and deciding which items you would like to keep (items that spark joy). Before moving on to deciding what to keep, you must tidy in order and completely discard all that need to be discarded. By tidying in order you will have a clearer vision with no distractions. Failure to tidy in order will more likely cause a distraction, as we often decide to keep items during the discarding process. This then involves stopping your progress by trying to relocate a home for the item you wish to keep. This will slow you down greatly in your decluttering process.

These 5 steps in the KonMari method is a great start as you begin a new journey and refresh your living space.

If you found this post interesting please share it with others. I encourage you to leave a comment below and share with me your personal progress or goals as it relates to becoming a minimalist, while tidying and decluttering. Spring is right around the corner and it is time to get not only your living space, but your LIFE in order.

BLWE ❤

6 Tips on How to Become a Morning Person

Are you struggling to get moving in the morning? While, you may refer to yourself as not a “morning” person- you are very capable of becoming one. I will be sharing 6 tips on how to become a morning person. Routine is everything! Training yourself does not solely relate to working out. We also have to train our body, especially if we are seeking to make changes in our lifestyle.

6 Tips on How to Become a Morning Person

  1. Create a schedule: Having a schedule in place is essential. Create a morning routine and stick to it! A schedule will not only hold you accountable but it will keep you motivated. I recommend for you to select a time and commit to waking up and eating breakfast at the same time daily. This includes weekdays and weekends. You can even include a morning workout or morning stretch into your routine which will help get you moving after your slumber. You will notice after a week that your body time clock will have adapted to your new schedule and you may find that you are waking up before your alarm.
  2. Use a Smart Alarm: Opt for an alarm that does not have a snooze button. I have overslept so many morning by accidentally selecting the snooze button. Some of those mornings were not accidental but definitely resulted in me running late to work. I personally hate to hear abrupt and annoying alarms in the morning. I was lucky enough to find a application, “Sleep Cycle” in my app store (Apple). Sleep Cycle allows you to select the time which you need to wake up by and will gradually wake you within 30 minutes prior to that time, depending on where you are in your sleep cycle. Studies report that there are stages of sleep when you should not be interrupted. This app monitors your sleep cycles and wakes you at the most appropriate time in order to wake you up when you are feeling optimally rested.
  3. Open your blinds: Allow natural or artificial light into your bedroom and throughout the house. Lighting signals to your brain to stop making melatonin which is a hormone that encourages sleep. Waking up before the sun rises can be a challenge especially if you are trying to wake up and get ready in a dark or poorly lit room. The darkness and poor lighting will promote sleepiness.
  4. Exercise: Opting to exercise or stretch first thing in the morning is a perfect routine to help wake up your body. It has been reported that morning exercises assists with lowering blood pressure, reducing stress/anxiety, and encourages you to sleep better at night. Recommended activities: morning walk/jog/run, walk your dog, yoga
  5. Enjoy a protein-packed breakfast: Avoid heavy breakfast items such as biscuits or bagels. Instead opt for high protein items such as eggs and yogurt. Protein encourages wakefulness and will help in keeping you full longer. Protein is packed with nutrients to keep your energy levels elevated which will further help you feel better in the mornings.
  6. Avoid naps: Fight the urge to nap throughout the day. Naps can definitely through off your schedule and destroy all your progress from your newly developed morning schedule. Naps make it harder to fall asleep at night. If you are noticing that you are feeling sleepy towards the end of the day, use this as an opportunity to go to bed earlier at night.

I hope you find these 6 tips useful. Please comment below your experience and feedback. Let me know what worked and did not work for you. Your insight can help others. If you are a morning person, please share any advice you have regarding what keeps you grounded and motivated.

FLWE ❤

3 Tips on How to Deal with Coffee Cravings

While you may classify your love for coffee as an “addiction,” it more than likely is just a dependence. It is really not that difficult to kick your coffee habit to the curb or at least have more control over your coffee craving.

One aspect to keep in mind is that caffeine withdrawal does not last that long and your body will naturally reset itself after a free weeks of abstinence from consuming coffee. Yes, you may experience some side effects such as: headaches, tiredness, irritability, and trouble concentrating are all are temporary and will resolve on its own. The longer you successfully refrain from coffee, your tolerance for caffeine will also decrease.

3 Tips on How to Deal with Coffee Cravings:

  1. Quit Cold Turkey: Remind yourself that symptoms of withdrawal are only temporary. Symptoms can range mild to severe and will very individually. Some people may find it challenging to function normally and others may be able to work through the sudden transition. Withdrawal normally occurs within 12-24 hours after your last cup of coffee. The majority of withdrawal symptoms will peak after two days without caffeine but could potentially last up to ten days.
  2. Gradually Give it Up: If you are not willing to quit cold turkey, fearful of the symptoms you may encounter- slowly begin to reduce your coffee intake each day. You can even replace coffee with another caffeinated beverage that has lower caffeine. For example, the average cup (8 oz.) of coffee has about 95-200 mg of caffeine; a cup (8 oz.) of tea has about 14-60 mg of caffeine. Making a simple change, tea over coffee can assist with weaning you off of coffee.
  3. Break your Coffee Routine: If drinking coffee has become a daily routine breaking your habit is as simple as altering your routine. Instead of enjoying a cup of regular coffee you may want to opt for decaf in the morning. Another option, would be to replace your morning coffee with another beverage (tea or breakfast smoothie).

If you are struggling to break your coffee craving please share what you think causes the setback in your life? Is it the taste that you crave or the experience? Do you drink coffee for social reasons? I would love to learn more about your thoughts and experience with coffee cravings.

If you have successfully overcame your coffee dependence please share what worked for you.

FLWE ❤