Thursday, February 20, 2020

The Friday 5

Hey there and happy Friday to you!

The Hauperts had quite the fun vacation week. It started out slow, but definitely ramped up towards the end. Quinn took part in a science "investigation" camp with his best friend. As a family, we went into Boston and saw Disney on Ice. I had an Entyvio infusion. Mal and I did our taxes and then went out to lunch one afternoon. Quinn and I baked Snickerdoodle Blondies for Mal. (He loved them!!) We (almost) completed a 1,000 piece Star Wars puzzle. We went bowling with friends, played at the playground, and went swimming one day. Wow, I'm kind of exhausted typing that all out! 🙂

With it being Friday and all, it’s time for another edition of the Friday 5 where I share my top 5 favorites from the week. It’s quite the mix this week, and I hope you enjoy!

In case you missed it, I have a brand new CNC newsletter: sign up for Free Fridays to get lots of freebies (tips, advice, meal plans, workouts, giveaways, deals, and more!) straight to your inbox every other week.

Have a fabulous weekend, friends! 🙂


1. My New Cookbook

Ahhhhhhh! I'm so excited for you guys to get your hands on my new macro cookbook! It comes out this August and, it is chockfull of macro-friendly recipes that I know you're just going to love. I've poured my heart (and kitchen, haha) into this book, and am thrilled for you to have it as a resource in your kitchen this summer!

2. Whole Foods 365 All Dressed Chips

New favorite snack in the Haupert household: Whole Foods 365 All Dressed Potato Chips, they are so addicting! Seriously, you need to try All Dressed Chips! I don't even like potato chips that much, but I love these!

3. Beautycounter Supreme Cream

I have a new obsession with this moisturizer! It's a thick, luxurious night cream that feels like whipped butter. Not only does it feel heavenly, but it contains Beautycounter's signature Retinatural Complex, a safer alternative to retinol, so it's full of active, anti-aging ingredients. I like to use it after the Overnight Resurfacing Peel -- the combination of the two gives my skin the most amazing, hydrated glow! 

4. LEGO Masters

We have so much fun watching this TV show with Quinn. Lego Masters is a reality competition in which teams compete to build the best Lego project. It's actually REALLY entertaining, and I just love Will Arnett, who is the host of the show!

5. Love is Blind

And for when Mal and Quinn aren't around, and I want to "Netflix and chill," this show has become a new guilty pleasure. Men and women look for love and get engaged, all before meeting in person. I know, I know... another silly reality show, but it's highly entertaining! 🙂

Flashback Favorites:

Primally Pure Charcoal Deodorant Giveaway

Thanks to everyone who entered to win the (BEST EVER) charcoal deodorant from Primally Pure! Here are your winners:

Ariel
ariel.nierenberg@gmail.com

Kristin
kgarganio@gmail.com

Congrats, ladies! Please email me at tina@carrotsncake.com with your full name and mailing address, and I'll send along your prize! 🙂

Air Fryer Cookbook Giveaway

A BIG thanks to everyone who entered to win a copy of the air fryer cookbook! Here's your winner:

Leah S.

I love my air fryer! My favorite thing to make in it is chicken strips!

Congrats, Leah! Please email me at tina@carrotsncake.com with your full name and mailing address to claim your prize!

Sales of the Week:

P.S. I'm having so much fun creating my #StrongMadeSimple workout program. You can start beta testing FREE workouts as part of Carrots 'N' Cake's new muscle-building program, #StrongMadeSimple, coming April 2020. Starting March 2nd, you'll get one new workout every Monday delivered directly to your inbox - sign up here!

 

This post contains some affiliate links, which means I will earn a small commission from the company if you decide to purchase the product linked to. This compensation helps with expenses to keep CNC up and running. Thank you for your support!

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No-Dairy Dirty Chai Latte

dirty chai latteA little sweet, a lot spiced, and topped with cloud-like frothed (or warmed) milk, a chai latte is black tea steeped with milk as well as cinnamon, cardamom, cloves, and often black pepper, fennel, and ginger. Traditionally sweetened with a bit of honey, the chai lattes available widely in the Western world tend to be cloying with syrups and artificial flavors that don’t honor the Indian art of steeping the tea with whole spices. To find a Primal and Primal-keto version, forego the coffee house line and make your own at home.

What Is a Dirty Chai Latte?

A dirty chai latte is the beautiful marriage of a chai latte spiked with a shot (or two) of espresso. If you have an espresso machine at home, simply add a shot or two of espresso to the recipe below. We used instant espresso powder and recently boiled water to make our dirty chai latte as simple as possible—no espresso machine or stovetop espresso maker necessary. We did use a milk frother to add volume to the almond milk, but you can also simply heat up the milk you’d like to use, or you can use a handheld mixer to whip air into your milk. The point is to use what you have on hand at home. Note: We used almond milk, but this recipe would also be delicious with coconut milk. If you’re not dairy-free, feel free to use whole milk.

No-Dairy Dirty Chai Latte

Ingredients

Instructions

Place espresso powder in the bottom of a large mug. Pour hot water over espresso, and stir until the espresso powder dissolves completely in the water.

Add chai tea keto latte mix, and stir until the mix dissolves completely. Using a fork and whisking the espresso with the mix can help it incorporate faster.

Froth your milk of choice, or heat it in a small saucepan on the stove until it’s warm.

dirty chai latte

Pour the milk on top of the dirty chai. Dust the top lightly with ground cinnamon. Enjoy!

Nutrition Info (per serving: 1 latte):

Calories: 214
Carbs: 10 grams
Net Carbs: 8 grams
Fat: 10 grams
Protein: 21 grams

whole30kit_640x80

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Working Out While Injured + Mutt Bar Giveaway

Working Out While Injured

No matter how careful we are, injuries can be an unfortunate side effect of working out. If the injury is severe, it makes sense to rest the affected area to prevent further injury. But we don’t want to lose the gains we’ve achieved by resting for too long. So how do you balance the risk of further injury with the desire to stay in shape when you’re injured? How about working out while injured?

How To Workout While Injured

Photo by LYFE Fuel on Unsplash

Speak With Your Health Professionals

Prior to working out with an injury, it’s important to speak with your health professionals. Make sure there isn’t a severe condition that requires complete rest. Sometimes there is an underlying issue or concern that demands total abstinence from exercise.

Listen to Your Body

After speaking with your health professionals, the most important part of working out while injured is to listen to your body. If you are in moderate to severe pain, you should consult a physician. That said, if you are dealing with a common exercise injury such as a pulled muscle or strained joint (and the pain is minimal), you may be able to exercise without suffering further injury. Similarly, look for swelling and changes in appearance of the affected area. If something is bulging where it shouldn’t be, it’s probably not a great idea to workout. You need to be smart about working out while injured.

Lighter Weights

A key requirement of working out with an injury is to use lighter weights. Most exercise injuries are a result of using weight that is too heavy for a muscle or joint, resulting in failure. So, it’s important not to exacerbate the injury by going too heavy out of the gate. Start with a weight that is 90% lower than your normal weight and see how you feel. You can always add more weight as you’re able, and you won’t risk making an injury worse by overdoing it.

Take Pressure off Joints

In addition to using lighter weights, it’s extremely important to take pressure off joints that are injured or strained. Most common exercise equipment is not very good at doing this. Straight bars, for example, put an enormous amount of pressure on the shoulder joints, leading to exacerbated injuries and severe discomfort. For exercising with upper body injuries in particular, you may want to use a multi-grip barbell like the Mutt Bar. This allows you to change the position of your hands, resulting in full range of motion without joint pressure. It’s a great piece of equipment to have for working out while injured.

A multi-grip barbell like Mutt Bar can alleviate joint pressure.

Exercises for Injuries 

We’ve talked about the importance of lighter weights and taking pressure off joints, but what does that mean in terms of specific exercises to perform and to avoid while injured? The short answer is, “It depends”. But there are some exercises that are better than others when you have an injury, depending on the body part that is impacted.

Shoulders

Shoulder injuries can impact a wide range of upper-body mobility. It’s important to avoid anything that might put undue pressure on your shoulder joints. You should avoid military presses and flat bench presses. Instead, focus on bent over rows and decline bench presses with an angled multi-grip barbell. This will take pressure off your joints and allow you to keep the shoulders active.

Back

Assuming your back injury is muscular (not skeletal), it is safe to exercise with light weights doing exercises that don’t involve a lot of twisting and bending. You should avoid things like spinning and rigorous swimming and opt for upright rows, low-weight deadlifts, and simple planks (you can even start the planks with your knees on the ground to take pressure off your back). If the injury is skeletal, it’s best to consult with your physician.

Legs

Leg injuries are troublesome because most of us are required to walk around during the day. This means that simply walking may be more than enough exercise to keep your leg muscles from atrophying. If you feel like you can do more, try doing low-intensity squats or slow, stationary lunges. Avoid running/sprinting, any exercises that put pressure on your joints, and any high-intensity jumping exercises like burpees and box jumps.

Groin

Groin injuries are among the most painful injuries to exercise with. This is because most exercises involve at least some twisting in that region, even if it is only to keep our balance. You should avoid anything that involves rotation in the area, such as spinning, biking, swimming, and running. Instead, try squats and stationary lunges (without a twist at the end).

Working Out With An Injury (Conclusion) 

Working out with injuries requires a good amount of common sense and the ability to listen to your body. Oftentimes, we are so interested in staying in shape while injured that we take unnecessary risks, leading to more injuries and prolonged healing periods. But it doesn’t need to be that way. Starting out slowly, using lower weights, and doing exercises that take pressure off joints and other affected areas, allows you the best opportunity to stay fit while injured. Always listen to your body and do what feels right.

Mutt Bar Giveaway

Giveaway time! Here’s your chance to win a 22-pound Mutt Bar!! 

To enter: Leave a comment on this blog post about your favorite way to stay active. I’ll randomly pick a winner next Wednesday (2/26) to win the Mutt Bar.

*** Get an  extra entry by liking and leaving a comment on my Mutt Bar post on Instagram! Also, there is a great quickie complex workout for you to try!

Good luck!

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Around The World Dinner Meal Prep Plan

This around the world dinner meal prep plan will have you enjoying flavors from around the world for dinner each night this coming week!

This meal…



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