healthy weight loss Archives - Healthy Happy Life Secrets

Sleep Aids – Melatonin vs. Magnesium vs. Ashwaghanda

Sleep aids are helpful when you can’t sleep.

…Because there are times in life when you need sleep help.

Like when you miss your own bed.

…And sometimes stressful work or personal situations arise, and your mind runs on overdrive creating emotional turmoil within.

Deaths, divorces, and moves are some of those common situational times.

And if you have a combination of stressful situations, you can be deeply tested within.

…Not breaking down is how to come out stronger and better than before the situation arose.

In my recent case, stress for once wasn’t from a work-related stressor.

Stress was common during my corporate work days I used to do in the mover-and-shaker nation’s capital political area I grew up in.

Where people in the area are generally nice, but care more about what you do and what you can do for them.

Self-centered behaviors dominate over kindness and goodness.

Gratefully, I moved away from this area years ago, so I could get centered. …And to feel less stress.

But I kept getting pulled back to this area that I grew up in, that is air polluted with stress.

It’s a subtle pollution.

Rarely do you hear about long living Centenarians (like in the Blue Zones) in this pressure cooker environment (that looks like it has it all on the outside).

But some countries with seemingly less feel sorry for this type of self-absorbed culture that I called home for decades.

The “lesser” kinder cultures realize materialism doesn’t bring long lasting happiness.

I learned this on my life journey, and got off the material “happy” roller coaster, and jumped on the contentment bandwagon in slower paced places.

Joy is not the same as a temporary happy feeling.

Joy is underrated, until you don’t feel it… like in this current season where I was busy and feeling empty.

But coming back to the busy area “with so much” I grew up in was unavoidable.

Working remote on weekdays actually gave me a sense of purpose and a break from the stressors during the season.

And natural sleep aids helped me during the trying months.

I couldn’t pinpoint why I felt depleted.

…And did fun activities with familiar people.

But I remembered, how busyness and doing “fun” things doesn’t equate to feeling joy and satisfied with life.

They are temporary distractions.

They don’t fill the missing hole feeling you can’t put your finger on.

That was an old way of life I had grown out of.

But was pulled back into.

And I was also in a cycle of not getting enough sleep that didn’t help.

Food-as-medicine nutrients help in ways like sleep in those sleep depleted times.

Where I’m eating healthy as I normally do and I fit well in my summer (year-round) clothes and clothes sizes.

I am also taking herbal supplements.

The three I take arere: melatonin, magnesium, and ashwaghanda.

The first one I knew to take is magnesium, that’s a mineral.

It worked for a little while, until it didn’t… until the stressor grew.

Magnesium is good for helping you to relax and calm.

That was an easy choice, as it’s a daily mineral in foods like nuts and leafy greens.

But if you have emotional turmoil or worries that keep you up at night, magnesium may not be strong enough.

And taken with melatonin (the 2 “m’s” are good) can be an even better solution.

Since both magnesium and melatonin can make you drowsy, you want to take at night or about 30-45 minutes before bed.

And if you have anxiety, taking a third daily supplement like ashwagandha can help.

You can take ashwagandha as a non-drowsy drink herbal tea or as a pill.

But if it’s mostly sleep deprivation that has got you, then I found melatonin is the more effective bedside companion.

Melatonin helps to put you to sleep and is also good to have on hand if you’re traveling. It helps regulate your circadian rhythm (which is your body’s signals of when you’re sleeping and awake).

Tryptophan is the precursor to melatonin. It is an essential amino acid that converts into serotonin, melatonin, and Vitamin B3.

And you’ve probably heard of tryptophan from turkey dinners… maybe at Thanksgiving when people easily fall asleep because of the effect of tryptophan in turkey.

And salmon, chicken, eggs, dairy, soy beans, chia seeds, and milk also have tryptophan. Good to keep in mind if you’re trying getting your zzz’s! 😴

Ricotta Dessert (No-Bake) – Semi Freddo

Ricotta dessert with meringues, that’s a (no-bake) frozen semi freddo dessert I can eat any day. Especially hot summer days!

And if you like the 2xx protein (ricotta and egg whites) combo, you’ll love this low-sugar healthy dessert.

I added a lemon custard because that’s the fruit tasty season we’re in. And some toasty coconut vibes that pairs well. It’s light. And it looks light.

The lemony color and egg white color is so pretty.

Btw, lemons are citrus and are actually a winter fruit. 🍋

But they are enjoyed in desserts in summery, so you can enjoy lemons year round like you can bananas.

And if none are at hand, this would be delicious with simply raw honey or a vanilla extract. Or your blue or red berries. You decide!

And you can make this dessert so easy, and as easy as you can put together food layers in a breakfast parfait.

Here, with a dollop of smooth ricotta and pillowy light egg whites combined, you’ve got a summery low-fat dessert to enjoy!

And when you freeze your dessert, then you can a delightful frozen (semi freddo) dessert good for balmy hot days when you want to peel off layers and jump in the water.

I first heard about the half cold dessert when I was consulting with an Italian restaurant in Capitol Hill where the food was freshly prepared daily by a Tuscan chef.

And I had seen half spoon decorative (and tasty) smears on dessert plates… in lieu of ice cream. The semi freddo held up better (after all it’s half cold!) and didn’t slide off of a plate like ice cream does, when the melty temperature hits.

But if you’re not near authentic Italian eats, then making this frozen dessert can become your new home gelato flavor wheel of choice.

This is a gelato wheel I saw out and about..

And using a wheel as inspiration, the best part of this ricotta semi freddo recipe is you don’t need an ice cream machine or special gelato maker to make this semi freddo ricotta dessert! You just need a freezer and some basic kitchen tools.

Gotta love that this is one freddo you don’t need to be ‘fraidy of!

Also check out these lighter (great for summer!) desserts, that are restaurant delicious!

Ricotta Dessert - Semi Freddo (Low-Sugar)

This is a delightful healthy protein dessert.

Course Breakfast

Cuisine American, Italian

Author Brandy @ Healthy Happy Life Secrets

Equipment

mixer

Ingredients

2 egg whites
2 Tbsp ricotta
curd or sweet (honey) drizzle

Instructions

Beat the egg whites on a mixer into a fluffy meringue about 3-4 minutes on medium-high setting. This is a low-sugar recipe so there is no sugar add to the egg whites (if you choose). You won't get peaks but you will get a fluffy meringue cloud that will work well in this meringue dessert.
Add ricotta by hand and combine fully. Add to a freezer safe bowl or glass.
Freeze for at least 30 minutes and then add curd if adding. Freeze again for a cold elevated dessert experience or enjoy!

Ricotta Cheese Cake – 2 Protein Ingredients and Low-Sugar

Ricotta cheese cake is a protein dense dessert that is delicious with curd in a bowl, plus egg protein. So that’s 2xx protein. Then bake, twice (also 2x) with steps below for an elevated dessert taste experience.

…Where this can also be a protein breakfast (or weekend brunch) dessert that’s healthy and fairly easy to make and simple to bake twice.

First, you make the curd in a small bowl (or you can even use a mug). You make the curd a few hours or day ahead.

You can make this with or without butter if you like. With fat or butter (for taste), you’ll want to add a plastic cover so it doesn’t form a fat layer at the top. For more step instruction on curd, you can see the inspired canele pastry muffin recipe. 🥮

You can make a curd in any flavor you like, such as vanilla and lemon are delicious pairings. And then added berries give another layer of healthy flavors. Let it rest in the fridge.

Then for the ricotta cheese cake, whisk or break up the egg, and add your preferred flavorings/extract and honey, if using. Add a little milk or not (if you want a denser cheesecake).

Mix with ricotta. Add to a baking vessel that can withstand hotter (broil) temperatures. This can be a heat-safe ceramic vessel or a springform pan. Usually the packaging on your tools indicate whether it’s meant for 500°F or higher temps.

Start by baking the ricotta cheese cake on the bottom rack at 350°Ff/180°C for about 15 minutes until cheesecake is set (or solid at the top).

And then step two in the oven: move the cheesecake to the top or near top oven rack (about 5-6 inches from the top of the oven). Close the oven door, and turn the broil setting on for 3-4 minutes until browning occurs.

Turn the oven off and let it cool down for 30 seconds or so.

Use your oven safe gear and pull the cheese cake out of the oven.

Let it cool on the oven counter top or a heat-safe plate, and remove after it’s cooled. You can also more quickly cool it in the refrigerator.

Plate and add curd.

Ready to make this? You won’t be disappointed…

Lemme know your thoughts below.

Ricotta Cheesecake with Curd

This is a soft and firm cheesecake that is baked twice.

Course Breakfast, Dessert

Cuisine American

Author Brandy @ Healthy Happy Life Secrets

Equipment

Broil-heat safe baking vessel

Ingredients

Ricotta cheese
Curd (milk, egg yolk, flavor and butter optional)
2 tsp raw honey (optional)

Instructions

Combine ingredients and bake at 350°F/180°C for 15 minutes (or until set and cheesecake is solid at the top).
Set baking vessel on top rack (about 5-6 inches from the top of oven). Close oven door and turn on oven broil setting for 3-5 minutes watching the entire time until browned to desired. Tip: Broiling is heating that comes from the top of the oven that's about 525°F in a regular oven.
Turn broil setting off. Let cool for about a minute and pull the cheesecake out of the oven.

Cottage Cheese Frozen Dessert – Low-Fat

Cottage cheese frozen dessert with peach is a pairing that may be your next dessert to help with more protein, weight management, and satiating a sweet craving.

…And dare I say as good as any frozen yogurt or peach ice cream you’d have! It even has the pretty peaches and cream color. And you can make this with other stone fruits like plums and cherries that will hold up.

And it’s so easy to make at home with a blender, like a Magic Bullet.

Cottage cheese and peaches are a delicious taste pairing. 🍑 +🧀

…I discovered this as a child, as that was the only way I would eat cottage cheese as a picky kid eater. And today, you can give it a try for yourself with your picky tastes!

Whether you use fresh peaches is up to you. Fresh peaches are abundant in hot summer months.

So you can stock up during summer season when peach desserts and juicy peach-everything are in full swing. Then freeze them for later in the year or year round if you like when they’re harder to find.

And if you want an easy way to get a smooth peach dessert year-round, use canned peaches that are the smoother way for this cottage cheese frozen dessert.

Canned peaches are also already soft. You won’t need to cook them. And you don’t have to wait until peak summer peach season. All you need to do is drain them, and rinse them if you like.

You can pair your peach cottage cheese dessert that’s like an ice cream with peach cobbler or peach profiteroles. Both are low-sugar.

Peaches are great for healthy peach drinks like juice, tea, or coffee. Also, how about a peach donut?... have you seen them around? That’s a newer type of peach, also called a flat peach or Saturn peach that are fresh.

They look more out of this world than earthly. 🪐

The ones I found came in a plastic casing with a handle that made it look like a purse.

But the best peaches for this peach cottage cheese frozen dessert are canned.

And whatever peaches you choose, you can freeze your extra peaches. Frozen peaches are perfect for this peach cottage cheese dessert.

You can bring them out of the freezer and move them to the fridge. That will soften or mush them without needing to cook them over a day or two. They are perfect for bakes too.

You can use your freezer as your second pantry (that’s what I do!).

It makes meal prep easier, along with food variety for your groceries on hand.

Ready to enjoy this?

Frozen Cottage Cheese Peach Dessert - Low Fat

This is a low-fat delicious frozen cottage cheese dessert.

Course Dessert

Cuisine American

Author Brandy @ Healthy Happy Life Secrets

Ingredients

1 cup cottage cheese
1 cup softened peach (about one fresh peach or 8 peach canned slices)
water or coffee

Instructions

Blend peach and cottage cheese together and add back a little liquid as needed.
Freeze, and bring out to enjoy!

Notes

Canned peaches will work well to make a smooth texture like creamy ice cream. You can also use frozen peaches that are brought to room temps and will be soft.

Dirty Soda – Blueberry Tea Healthy

Dirty soda is made healthy with tea. What about a blueberry green tea like this one that that has strawberry and rhubarb flavors infused? Oh… and coconut cream (healthy fat) that dirties this beverage. This could be an elevated virgin drink you pour in a celebrational glass.

The pretty white is coconut cream that’s a healthy fat (MCT). If you’ve heard of MCTs, they help convert fat into energy and support metabolism.

They’re a natural energy boost that help you wean off energy drinks and old habits you no longer need… from cramming hard or finishing projects that tested you!

A cream soda is a good way to infuse new healthier habits, and one I dreamed up from a not-so-healthy, sugary cream soda can past.

But with a splish dash of coconut (milk) and a splash of fizzy seltzer water, or gut healthy prebiotic or probiotic soda, is going to be better for you than regular sodas.

The difference between prebiotic or probiotic sodas, is feeding the good bacteria gut fiber (prebiotic) or adding more good bacteria (probiotic).

Both are good for you and your gut where most your happiness is.

…And a better healthy low-sugar habit. That’s good if you’re learning the ropes to calm your sugar cravings which btw helps overall healthy and weight.

And a good switch off artificial sweetened diet and regular sugary sodas if that’s your daily rhythm… I did that in my 20s when regular and diet can sodas were the rage (and still are today!).

They were complimentary in the office I worked in and gave me the daily energy push I needed.

…so I couldn’t say no (I thought).

And the healthy alternative was water. Still is.

But water as the drink of life lacks taste.

(Not to mention, it’s a tad boring compared to tea-fruit’s juice-soda variety. Where whole fruit is naturally an anti-inflammatory choice, and you can choose an anti-inflammatory tea).

So I gradually switched from breakfast can sodas to coffee for morning. And then tea in the afternoon.

Those were quiet options back then (without coffee shops everywhere other than diners and convenience stores).

Coffee wasn’t yet touted as healthy like it is today, and where easy home making coffee cold brew is my jam.

But over the years, coffee and tea helped me gradually wean off diet sodas.

…And if you want to be healthier too, a modern dirty soda is how you can make a micro-switch habit to add in more healthy drinking ingredients to your overall daily consumption habits, where the body keeps score.

These are the ingredients I used for my blueberry healthy dirty soda tastes:

…Oh, and like a healthy smoothie you make, you can’t go wrong with your mixology skills.

Like, you can’t add too much or too little. Because naturally, you’ll adjust the liquids because your taste buds (or someone else’s taste buds) will tell you so.

And if the fruity foods and beverages you add in appeal to you, they will be great in a mixed soda mocktail like this virgin dirty soda.

Whether you choose strawberry, raspberry, blueberry, cherry, or lemon flavors as your favorite now… or a vanilla tea instead of a blueberry twist one. Either way, is up to you! And it’s more than just a soda.

…And with drink in hand, you can let it help put a smile on your face to commemorate this season of your life. Or use tropical fruit flavors in season to remind you of a swoonworthy summer holiday place to get out of wanderlust feelings that can strike at any moment of the day.

…Like a lower calorie Virgin Pina Colada (without heavy cream) can.

And if you’re wondering if you should strain the healthy fat from the cream soda, my two cents is don’t bother, as that’s what makes this drink “dirty” and fun.

Some like to make a bigger head (foam), that you can do with a frother tool like you would use for making home cappuccino foam.

And if you’d rather have your soda less cloudy, or more clear and clean, then you can add no-fat milk to your soda tea juice. It’s a good way to get Vitamin D and minerals into your day. And green tea has L-theanine that’s healthy good especially for longer term focus.

And a great way to get your wildly superfruit berries in!

Dirty soda with blueberry tea, strawberry soda, and coconut cream.

Dirty Soda - Tea Drink

Course beverage

Cuisine American

Total Time 5

Author Brandy @ Healthy Happy Life Secrets

Ingredients

4 Tbsp blueberry tea
1 tsp blueberry juice
2 Tbsp seltzer water or Trader Joe's soda
1 tsp coconut cream, liquid portion
berries for garnish

Instructions

Pour ingredients into a drinking glass. Optional: shake ingredients in a blender if you like. To make an extra foamy top, warm milk of choice and then use a frother tool to agitate and thicken.