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AI 101: AI Explained
Do you struggle with AI? Have parents, friends, and others who struggle with terminology and understanding what AI is good for?
The guide defines basics terms that are often mentioned in numerous online videos and definitely can be confusing to a new user.
Check out my guide, free to use, no data collected.
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Which supplement should I take? #Supplement Explorer
Are you always on your phone looking at which supplements you should take? Do you look at reviews? How do you decide what to buy?
As someone who has been in the nutraceutical industry for over 10 years, I’ve worked with many suppliers and companies to understand why an ingredient is chosen, what research is behind it, and how to sell it to a consumer, so if you are looking for some answers to questions you may have, drop a comment, or even better check out the Supplement Explorer on the site. It is free to use, 3 questions, and a simple output. No info is stored.I made the Supplement Explorer purely for my use and then thought, well, if it is useful for me, maybe it is useful for others. The tool is not affiliated with any company or brand, but was just a way for me to showcase what I find useful. If you use it, do give me feedback as to what you’d like to see it on too.
Stay well and remember, before taking any supplements, check with your doctor if it is a good fit for you or not!
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How to increase protein intake?
One of the biggest challenges that I have is eating protein. I absolutely would rather eat more carbs and fats than protein so instead of trying the keto diet forever (high fat, low carb, moderate protein), I began to wonder if there is a better way to get protein in. The solution was surprisingly not that hard to figure out.
I know you are probably like we are all told to eat about 0.8g of protein per kg of bodyweight but if you don’t like eating protein, how the heck do you get that much in? One of my solutions was to find milk or alternative milk that high protein in it. I now drink this almond milk that has 10g of protein per serving. It tastes great and can be easily mixed into oatmeal or smoothie. That brings me to having a smoothie a day with the same milk and adding a protein powder and collagen powder to it. That gets me really quickly to a lot of the protein that I need per my bodyweight. The other ways to get protein in during the day is either having a ready to drink shake or eating a meal with chicken or chickpeas or lentils. Every little bit helps to help you meet your goals. Is it easy to do? Absolutely not. Can it be done? Yes, with a little planning. Give it a shot! Start small and you’ll be surprised to see the results.
Stay well!
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Quick and easy recipe
I’m always looking for a way to eat something healthy that isn’t too complicated to make so this week I experimented with Thai-style chicken stir fry. Super easy to make and tasty too. The only problem was that I ate it all and need to make more again!
One quick and easy way this actually became easy to make was I bought the stir fry packet from Target, the chicken breast was seasoned at home, and I already had pad Thai sauce. First, I made the chicken on the pan and once that was done, I made the stir fry in the pan. After 6 mins or so, I reduced the heat to low and added the pad Thai sauce and stirred like 5 mins more, and then added the chicken. The entire meal took me maybe 15 mins to make. It was so yummy and healthy too. Got my protein in with a good amount of veggies too.
If you are looking for a quick and easy meal to make, give this Thai Stir Fry Chicken a go—provided you like all the ingredients in it and like Thai cuisine.
Stay well!
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Morning habit to keep doing
One morning habit that I recommend to do or continue to do is take a walk or workout. I do this every morning in some fashion from walking the dog to yoga to going to the gym. Why? What benefit do I get for doing this first thing in the morning?
Well, by starting my day with some movement, I’m able to get my blood flowing and have started my journey towards 10,000 steps. Plus, it’s a good way to get the workout in before the day gets busy. Also, if you have an Apple watch, you can now connect it to Apple fitness+ and do at home workouts and get a good measure of your activity levels so you can close your rings daily. So many ways to stay active and if you’re already working out in the mornings, keep it up!
Stay well!
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Change this Morning habit
So after you get out of bed, my guess is most of us want to eat or drink something. Even if you don’t eat breakfast, likely you’re having coffee, tea, or some other drink but did you know your drink of choice sets the tone for your day. How?
If you sleep enough, caffeine won’t be something you need to start your day. Yes, the energy you seek comes from consistent nightly sleep. If you still need an energy boost, you can take a B complex supplement, after checking with your doctor. So then what do you grab as the drink of your choice when you get up? If you have consistent energy from good nightly sleep, you can have what you normally have (even if it has caffeine in it) because you won’t be dependent on it to give you your morning energy boost!
Stay well!
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Morning habits
What’s the first thing you do when you get up? Take a pause and think about it. It could make all the difference to your day.
Most of us probably get up and turn off the alarm on our cell phone, is that you? Are you also likely to look at the phone right before you go to bed? All these habits can be changed as too much blue light can affect the quality of your day. Hence, there are many supplements out there to support you against the negative effects of blue light. So how do you change this habit of cell use before bed and right after getting up?
There really is no one solution but some tips include set your alarm 60 to 90 mins before bed. Don’t use your cell phone for the alarm. If you sleep at the same time every day and get up at the same time every day, like I do, you won’t even need to use an alarm. Figure out what works best for you and try it out!
Stay well!
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Homemade Crispy Hash Browns
Since I love Chick fil A hash browns and don’t want to spend money every time that I go out, I figured that there has to be an easy way to make hash browns at home. I figured that if I make it at home, I can make it healthier right and plus I can bake it too. So that was my incentive to cook these!
How did I make them? Well, first I boiled the potatoes and then cooled them down. After that, grate the potatoes with the skin with a grater. Once shredded, take a bottle cap and put inside and that will allow you to make the size you want. Bake in the oven at 400F until brown—usually 20-25 mins. Season halfway thru. Enjoy what you have made. Side note, I enjoy mine with the polynesian sauce that Chick fil A sells.
Simple recipe, right? Healthy too. Plus, since you are in control of portions, you won’t overload on carbs unless you eat too much or make the hash browns too big.
Stay well!
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High protein pasta
My go to pasta for high protein is usually Banza pasta. Made from chickpeas and tasty! So how do I make a high protein pasta meal? Read on.
If you’re vegetarian, try the Beyond Meat crumbles as your add-in otherwise cook some seasoned ground turkey in pan with olive oil. Add pasta sauce to the ground turkey and to thicken, take some of the pasta water before draining the pasta and add to turkey and sauce combo. Combine drained pasta with the turkey and sauce mix. Top with parmesan cheese and red pepper. Enjoy!
Stay well!
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High protein tacos
Since I’m always looking for ways to eat protein, here’s a quick easy recipe to make some tacos. If like me, you don’t like eating out too much, consider this recipe, only takes like 15 minutes to make!
I bought some mission tortillas that have 3g net carbs and 7g protein to make soft tacos. I seasoned some chicken and cooked it. Finally, I took some Greek yogurt and added some sriracha sauce to it and mixed it. Add the yogurt base first to the tortilla, then the seasoned cooked chicken and enjoy! Vegetarian? Try the Beyond Meat crumbles instead, which are high in protein! All the stuff you want and none of the extras!
Stay well!
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Chips and Guacamole
You’re probably wondering how chips and guacamole can be a good high protein and high fat snack. Well, all depends on what you’re eating right?
Just having chips and salsa is such a nice snack so why give it up? Just make some substitutions. Guacamole is made with avocados so you’ll get some good fats in and with the right chips, Quest high protein chips, you’ve now got a high protein and high fat snack. Plus, it tastes good too!
Stay well!
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High protein snack
One thing that I constant struggle with is eating something that is high in protein. Here’s a quick and easy high protein snack.
If you like fruit, Greek yogurt, and jam, you’ll enjoy it.
Take 2 cups Greek yogurt, mix in some raspberries, 1 tsp strawberry jam, and mix. So easy to make and ready to eat in minutes. I use this snack as a dessert to satisfy my sweet tooth craving.
Wondering why it is high protein? The Greek yogurt that I used had 17g protein in one serving. The jam can be substituted with stevia as it’s purpose is to provide a little sweetness.
Hope you enjoy the quick snack (provided you’re not lactose intolerant!)!
Stay well!
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