Easy Recipes Archives - Page 7 of 8 - Healthy Happy Life Secrets

Low Sodium Healthy Soup Recipes

Low sodium healthy soup is easy when you make your own!

I have 3 recipes below with carrots, mushrooms, and potatoes that you can make (with low sodium and sea salt if you like).

Before 2020, I never made my own soups. And today, I only keep a backup can in my pantry.

And you can too!… if that’s what you aspire to even if you don’t know how JUST YET.

But with delicious plant-based ingredients, you can make soup broths that you easily turn into clam chowder with a potato soup base.

You impress yourself and everyone you make the soup for!

After you learn to make homemade soups in simple steps, you’ll probably not go back to store soup cans as these have delicious natural flavors without all the sodium!

And you’re doing your body healthy good. And probably saving a few dollars if that matters.

And these are the 3 easy healthy soup recipes I’m sharing below:

1. Mushroom soup (with old-fashioned but not-out-of-style oats)

2. Carrot soup (with digestive-wonder root, ginger)

3. Clam chowder (New England style that’s my personal favorite made from potato soup)

At this time, I’m involved in a Beta chef’s cooking healthy eating group collaboration with RDs that provides culinary teaching and recipe input to a healthy strategy program.

I love food, and my background includes working with thousands of party planning events (and started my career in hotel catering that you already know if you’ve been reading some of my previous blog posts).

I’d hardly consider myself a chef-ette, but I have always had an adult culinary arts interest. 🧑‍🍳

…after hotels, I left the hospitality industry and went into more traditional Corporate America work, and then came back to the hospitality working world doing Mediterranean-cuisine (Lebanese, Spanish, and Italian) event planning for about a dozen foodie restaurants.

That’s really when my good food (gastronomy) tastes and senses were re-ignited and I had a chance to re-marry with my “food is medicine” approach to life.

And marry salt from two food worlds.

Salt Talk For Your Low Sodium Healthy Soup Making

For soups, I avoid iodized salt. I don’t usually add table salt (like the ones in the packets) unless that’s all that’s available and the food isn’t already salted.

I alway buy “unsalted” ingredients when given an option.

If you eat out or eat prepared foods from groceries and restaurants, then you probably get enough salt. And probably more than enough salt in our highly processed foods.

On a DASH diet, lowering sodium is the recommendation.

When I’m cooking, I use sea salt (non-iodized) for everything and everyday use.

And then I use coarser natural sea salts like Celtic sea salt (or Himalayan or fleur de sel) for preparing meats to be baked in the oven, and for certain cooked vegetables.

Celtic sea salt is great for your rubs and on top as a garnish (not so much in mixing). The crystals are larger so they don’t blend as great as smaller salt granules. And I also Himalayan sea salt for additional healthy minerals.

And the gastronomic person in me, says coarser salt is absolutely necessary for the right flavor and texture on veggies like Brussel sprouts and edamame if you want a culinary meal experience (and not a bland one). Salt is as important as the veggie itself.

You can get away without using salt on certain veggies like broccoli or okra that hold their own tastes. If you add them to soups, the salt is usually already added.

So here are the 3 easy healthy soups that’ll help you with your salt cravings…

Easy Healthy Soup Recipes

Easy Low Sodium Healthy Soup #1: Mushroom Oat Soup

Cook mushrooms in a pot of covering water until soft, and add slow-cook oats. Mushrooms are immune-boosting and are alkaline. Cook until mushrooms are soft.

If you want, add a drizzle of cooking sherry, truffle oil, and saffron to get culinary fancy and balance umami tastes.

For more umami, add a dash of white pepper.

Low Sodium Healthy Soup #2: Carrot Ginger Soup

Print Recipe

Carrot Ginger Soup

Course Soup

Cuisine American

Author Brandy @ Healthy Happy Life Secrets

Ingredients

cooked carrots
ginger juice
ginger spice
ginger, chopped
sunflower seeds (optional)
dried parsley (optional)
cumin and Old Bay (optional)

Instructions

Cook carrots on medium heat. When soft, mash carrots. For smooth and easy-to-make soup, sdd to your Magic Bullet or blender and pulse a few times until it's to your smooth texture liking.
Add ginger spiced and chopped ginger bits (if you prefer for a more pungent bite good for Kapha). You can also use ginger juice for less chunks, and spices.
Zhugh with sunflower seeds and dried parsley if desired.

Cook carrots in water until soft, then mash and grate or squeeze ginger juices in the soup. You can finish off with alt-milk for a creamy-effect or just leave as is. That’s probably the way a.k.a. without ginger I would’ve preferred as a child 🧒🏻).

Easy Potato Soup or New England Clam Chowder

This low sodium healthy soup is easier to make than you may think! You can make delicious chowder from a simple potato soup base.

Peel and cook common Russet potatoes in a pot with water. You would do the same step if you were making mashed potatoes.

Then decide if you want a creamy soup. And if you do, pour out some of the water and then mash potatoes in the same stovetop pot. Still with the stove heat on, add in your ready-to-eat clams (3 large potatoes to about 5 ounces of clams you can cook or use a can).

I like to zhugh up with aromatic herbs, either fresh or with ground herb spices like cilantro, parsley, oregano, and/or basil.

If you’re not sure if you should add any herbs into your soup (if you’re feeding others), then parsley and thyme spices are less strong (more universally likable) and can be added in of left to individual tastes.

potato healthy soup recipes — Potato base soup

If you’re looking for a few easy-to-make snack ideas to go along with your healthy soup recipes or just to eat on their own, you can try…

Baked kale chips…

Or, homemade baked crackers – zesty za’atar crackers…

Or, popcorn…

Another different twist and take on changing up tastes, is this idea… instead of adding salt, you could add a ‘lil vinegar to your potato snacks and soup.

I like to add ACV vinegar but you could also try malt, red, or white vinegar… they’re healthier and also give the food a bit of a tangy bite.

I like to also add my daily spices (turmeric, black or white pepper once in awhile). I skip needing any salt after all those changes 😉.

So hopefully you are soup-er excited to make your comfort homemade and easy healthy soup recipes, and maybe you even choose to change up a way that you snack.

Women’s Vitamins A-Z Checklist For Prevention and Balance

Women’s vitamins can have a positive effect on your physical and mental health like sunscreen, where you’re better covered. For Vitamin A, it’s retinol for skin cell turnover and also a fat-soluble carotenoid that is needed for essential daily organ and body functions.

In appreciating our bodies, we can keep them nourished as nature intended. And we can make it fun with our eat-from-the-rainbow food 🌈 where we get nutrients like women’s vitamins and minerals. See printable rainbow food chart below.

These days, deficiency in Vitamin D and iodine is common as we intake less cow’s milk and salt as we’re taught that they are harmful in large doses. Finding the right daily balance is not easy.

So then we learn the habits to cut out these foods and beverages.

And we end up with a deficiency that we can supplement. And it’s still complex to fine line balance as research findings are constantly evolving…

One day, one grocery item is on the good list. And the next, it has been replaced by another consumable item.

Women’s Vitamins Stay Constant

So then vitamins in powder, capsule, and gummies can be the supplement that fortifies and serve as a “just in case.” A multi-vitamin can be the catch all.

You may not think absorbed vitamins are helping as you don’t see immediate daily changes, but HOW I believe in them as a person that grew up with them, is as a backup to food nutrients that’s the primary source of vitamins.

I first learned about vitamin supplements when I was a child. We would take the generic brand Fred Flintstones candy vitamins that tasted like Pez candy. That’s similar to the gummy versions offered today.

Then when I was halfway through college, I took a semester off to learn more about high-absorption nutritional supplements through a health-conscious product company.

I volunteered for the American Cancer Society that was in my area backyard. “Eating Smart” promotional campaign posters were plastered around to get the word out about disease prevention.

Those experiences offered me the opportunity to learn deeper about health and free radicals (yeah, that was known for those interested in cutting-edge health trends and predictions)…

And so much so, I considered nutrition as a career major.

Back then the leading causes of death were heart disease and cancer (the same ones today). By taking antioxidant vitamins A, C, and E (ACE for short), you could prevent health issues down the road. Hey… not bad for pre-Millennial century knowledge.

Learning about the “good stuff” vitamins by default teaches you about placebo multivitamins having a low-to-no effect. They’re the inexpensive vitamins claiming A-Z still sitting on store shelves. They make us feel better about ourselves that improves mental health, but aren’t adding anything positive for our bodies.

So they are helping in some way no matter what.

You get to decide. And you are your best health advocate.

You get a sign you’ve taken a “placebo” vitamin if you have dark urine as an indicator that the pills weren’t absorbed by your body. So the quality of vitamins does make a difference. And liquid gel capsules are more absorbable than horse pill tablets.

Back then, I was drinking powdered supplement shakes before smoothies became a thing. We took a reusable plastic water bottle (yes, those existed!) with some water and shook the contents, which still works. Most of the shakes had a strong chalky taste, but they started a healthy breakfast drink movement.

Back then, the large Baby Boomer generations were the influencers like Millennials and Gen Z today. Predictions were found in books like Ken Dychtwald’s Age Wave.

Then the young to mid-adults helped to push the healthy eating movements today similar to fueling the healthy food shopping, plant-based, sustainable, and organic food movements. You can check out this page of 200 anti-inflammatory A-Z list of healthy foods.

Antioxidants were a known concept, but polyphenols today have made many live longer headlines. We drink more tea, coffee, and red wine for their polyphenols good health effects.

The fitness zeitgeist beliefs were precursors to cardio fitness and getting your heart rate up. Fitness teachers like Denise Austin taught through aerobic class tapes, a lot like how we create and watch YouTube videos today. Btw, she has been on interviews more recently and looks the exact same if not better!

These days, I would say you have to be more careful about what fitness channels you follow as anyone can teach a class. You can hurt yourself at any age, and even by doing simple stretching. Videos online don’t always show you the protective ways. And there’s not much discussion about post-workout regimens.

Cooling down and replenishing your body’s nutrients after a workout is important for recovery even if you’re only working out 10 minutes at a time.

You don’t hear much talk about minerals, but below I list a few that are vitally critical in a daily routine, and you may not be getting enough of in your life and diet…

Continue reading “Women’s Vitamins A-Z Checklist For Prevention and Balance”

McDonald’s Breakfast Ideas You Can Make Healthy at Home

McDonald’s breakfast menu items is something many of us grew up with as it was fast and filling on-the-go. And decades later, it’s still a part of my Happy Meal youth memories.

With whatever opinion you have of McDonald’s, the golden arches is popular because it’s fast, inexpensive, and fills you up quick! The McDonald’s breakfast menu hasn’t changed much over the years and the 760-calorie Big Breakfast hasn’t changed much over the decades.

Everyone in America grew up seeing the golden arches. It’s also an American icon around the world and a convenient and consistent option if you’re on the road.

I haven’t had a need to drive-thru one in ages…

But, the fast-food franchise provides food value to millions each year. You wonder how they would cover the cost of ingredients with a McDonald’s breakfast dollar menu if they didn’t serve millions each year.

At home, you’re smart to make your healthy breakfast every morning, and they do have some great ones modeled after McDonald’s popular breakfast menu… yes, healthy options!

If you want to have a low-sugar breakfast, you pretty much have to come up with your own prepared menu meals where convenience is your fridge and pantry cupboards.

…And here’s how you can create your healthy-inspired McDonald’s breakfast without much effort. You can choose from the following high-fiber options…

Egg McMuffin – Sautee potatoes and scramble eggs and serve on sprouted Ezekiel bread (optional: add cheese). I think this version is so much more delish as it’s homemade and sprouted bread is wholeness… more nutrish than an English Muffin. And if you want to give a ‘Lil French gourmet taste, add a sprinkle of tarragon — that’s the secret ingredient that upscale restaurants use.

Hot Cake and Sausage – Make whole wheat or buckwheat-based pancakes and then add a drizzle of honey. Add bananas, blueberries, or dark chocolate chips with 70% or more cocoa. Skip the heavy sausage patty and make a high fiber black bean cake that can be so tasty and make you feel lighter (and keeping your morning routine bathroom life regular).

Sausage Burrito – Black beans and rice burrito is the same concept, and instead of a high-calorie corn tortilla filler, use a piece of whole wheat pita bread you can easily bake at home when you’re tired (or sprouted wheat) sprouted wheat toast to gain energy and fiber.

Strawberry Banana Smoothie – This is a newer item on the McDonald’s breakfast menu as smoothies didn’t become popular until after the 21st century began. It was all about the high calorie milk shake.

To a smoothie, add a frozen or fresh strawberries depending if they’re in season Add a banana that has fiber, and almond milk or oat milk. Or substitute the vanilla, strawberry, chocolate shakes with your favorite protein powder. In any of these options, the experience is like night and day to your body and the taste is not that different from a sugary smoothie.

Orange juice – OJ skip, O-K! The added concentrated sugar you and I grew up with doesn’t help your day. Combined sugar and acidity are hard on the stomach. Opt for a gentler to your gut option. Make your own fruit juices using a whole orange with water that only takes a few minutes. You can also make your own lemonade or limeade with whole fruit.

The best part is you probably won’t even like sugary fruit juices after you make the switch. You re-train your tastes and that helps your health and your daily moods as you don’t have additional sugar sitting in your system.

If you’re debating whether to eat something for breakfast, and planning to have a beverage other than water or milk, it’s a good idea to cushion your stomach lining with food first.

A typical American drink breakfast with coffee and OJ together with a meal is bad news for your stomach.

Regular coffee has high acidity and espresso is a no-no for sensitive stomachs. Cold brew coffee is better because of the process leaving less acidic grinds. Your stomach also hasn’t had a meal in 8 or so hours, so a snack is usually in order.

If you’re in the habit to feeding sugar cravings for your breakfast morning, make yourself a quick smoothie or prepare no-added refined sugar granola to munch on so you get your sugary fix without all the sugars loaded in pastries.

And if you’re a Vata 🙋🏻‍♀️, then you’re likely to want to switch up your foods from time to time and daily. If you’re not sure if that’s you, you can better know by this preference alone as Kapha and Pittas don’t need to constantly change up preferences. It’s not an ADD disorder in case that’s a worry.

The Vata breed simply prefers to have variety. So you can have a few options available to feed your Vata preferences and don’t get in a rut.

To Dairy or Not?

You can find shelf-stable almond, oat, and coconut milk is a good staple to have in your pantry. I found that having non-shelf stable milk around (besides being an evolving dairy no-no) was stressful with an expiration date where he milk can go to waste.

Making a parfait with a Greek yogurt with probiotics (good bacteria) is also a good start.

Toasting the morning with yogurt parfaits.

It’s all a balance. And that’s with sugar too…

Low Sugar Breakfast Foods:

Create a yogurt parfait with lower sugar and granola– Chobani Complete or Fage are around 7 grams of sugar per cup compared to double that amount or more. Then add dry oatmeal. Or if you take a few extra minutes, you can toast Quaker Oats Old Fashioned in your oven with honey as the binder.

To make granola cereal clusters, simply bake one layer on a baking sheet in your low-heated oven and mix with your favorite dried fruits like raisins a few spoonfuls of honey, and a drizzle of vegetable or canola oil (less is more). This becomes healthy-ish compared to high sugar cereals.

Believe me, for a sweet tooth like me (…is that you too?), I could eat a baked good and feel sweet happiness, but then as the effect wore off I’d be feeling bad because of all the leftover empty calories and indulgent skin-crawling sensation. This awareness seems to happen more as you age.

Many of us experience this as part of sugar’s dire consequences, and we don’t always immediately associate it with the sugar in our lives. Eating sugar unaware, if we’re not careful, can become an unhealthy habit. The more we indulge, the more we want.

A small sugary taste can be all you need to satiate your sweet tooth, but skipping sugar is the better option.

Or you could bake orange scones with no-added sugar.

You can also remember to do a weekly healthy drink, like a green tea smoothie so you can add more plant-based and yes, veggies to breakfast. That’s one you won’t find on a McDonald’s breakfast menu.

Green tea has caffeine and polyphenols that are good for heart health. You can add a dash of lime juice and a handful of wild blueberries for a spritzer. Or enjoy a simple green smoothie with banana or yogurt to thicken in a few minutes. And that can prep you for your veggie start like this Easy Veggie Breakfast Frittata.

…where both your mind and body start the day happy (with your new breakfast happy meal)! 😊

Easy Veggie Breakfast Frittata

Course Breakfast

Cuisine American

Author Brandy @ Healthy Happy Life Secrets

Ingredients

eggs
toppings (favorite vegetables like mushrooms, olives, peppers)

Instructions

Cook eggs on a stovetop in a sautee pan until the edges have firmed.
Add toppings you like if they need to cook. If they simply need to be warmed up, add at the end before the next baking step.
Bake in oven at 325°F for at least 20 minutes, until firmly set, or edges start to brown.
Cut with a pizza roller or knife and enjoy!

Back to School Healthy Lunch Ideas + Easy Baked Protein Nuggets

Back to school healthy lunch ideas is always a good idea year-round. Like protein nuggets made with chicken (easy recipe below)… and that you can sub with chick peas for falafel nuggets like these:

And if you’re making lunches for an active agenda where you need lots of protein, chicken (nuggets) could be your efficient energy source. And included below are the steps… plus more ideas for healthy lunch ideas! Because lunch is still one of the most important meals of the day (so it shouldn’t be an afterthought).

When I was in highschool, I ate with the same Lunch Bunch (we called ourselves) everyday.

Until the school year ended… and then we hoped for the same lunch schedule the next school year. That didn’t always work out and brought in some anxiety the first week. You had to make new friends.

But lunch was comfort. It’s something I never skipped because I liked food (still do!) and needed the energy to get through the afternoon. Even though I didn’t have a prepared lunch, I had my menu choices in the school cafeteria.

School-bought lunches were for the most part served edible for younger tastes even if it was a cardboard-like cheese and sauce pizza or mystery meat chicken nuggets. And forgettable wimpy fries (…did those come from real potatoes?). This still blows my mind what is allowed to be fed in public schools.

Taking a McDonald’s field trip for a Happy Meal would’ve been healthier (and a tastier treat!).

I know in high school, I often opted for a soft, warm pretzel with yellow mustard for lunch over a “real meal.” It was at least warm (where sometimes the cafeteria food were served still a bit frozen).

In my teenage mind, a pretzel was a step up in gourmet junk food. And adding mustard was my “vegetable” to tie me over until dinner.

Back then, cafeteria lunch was not to Jamie Oliver’s standards.

School lunches weren’t consistent.

And today they’re still not…

…Maybe that’s why I chose a career in hotel catering management and restaurant food planning after my schooling. 💭

And that’s when I experientially learned there were much better food options. Now I know better.

And you know better.

So preparing your own back to school healthy lunch options is the better plan.

For growing and active individuals, carbs such as pasta early in the day helps provide that needed energy.

That way for dinner you can tone down on the carbs, or serve lesser complex carbs like rice or light bread that’s easier to digest later in the day. They’re okay on a BRAT (bread, rice, apple, toast) or a low FODMAP diet.

And then not be hungry to enjoy a plant-based dinner. That may have been missed earlier in the day.

And when you make your own lunches, you know exactly what you’re getting. These are some ideas of what you could make:

Back to School Healthy Lunch Ideas and Sides (Snacks):

Chickpeas, rice (good with slivered almonds), and cumin

Chicken, curry, and cucumbers

Chickpea, red lentil, spinach, veggie or whole-grain pasta

Tofu or chickpeas, spinach, and quinoa

Baked potato with tomato salsa

Sprouted Bread Gourmet Sandwich:

Salmon, avocado, and cayenne pepper

Smoky tuna melt with a slice of cheese, and turmeric

Prosciutto and brie

Tomato, mozzarella, basil with a drizzle of balsamic

Instead of accompanying lunch with fries or chips, how about a healthy side?…

Hummus.

Olives – green and black.

Pickles (or cornichons if you want to get fancy!)

Edamame.

Almonds.

Apples. Choose a variety.

Bell peppers.

Carrots.

Cheese and crackers.

Cherry Tomatoes.

Cucumbers.

Currants or raisins.

Beverage Ideas:

Lemon juice water (lemonade without sugar)

Sun or homemade iced tea

Sparkling water (check sugar content as they range)

A fun way to zhugh up a drink is to add some orange, lemon, or lime zest. You can make a batch, store in a cup with a lid in your refrigerator, and that way you have some available when you need to add a final touch.

And those beverages go well with chicken nuggets for back to school healthy lunch ideas.

Easy Chicken Nuggets Recipe

If you’re at home, rinse off a few raw chicken breasts with cool water. Pat dry. Add a little EVOO, salt, and pepper ontop the chicken. Add Panko bread crumbs ontop if you want to make breaded chicken nuggets.

Then bake your chicken breasts on 350°F/180°C oven for no less than 50-55 minutes in a glass baking pan (I’d suggest). Make sure you cook the chicken all the way through (no pink inside) to a safe 165°F/75°C.

After cooled, cut up chicken into strips or cube chunks. Store in the refrigerator for up to 3 days, and then when it’s time for a meal, heat up (medium heat) a portion on a stove-top with a skillet. Sautee or brown the chicken to your liking. Great with a salad, rice, or pasta.

Delish and simple… and then you have several meals for you and those you feed!

Easy Baked Protein Nuggets - Chicken or Chick peas Healthy Lunch

This is a versatile protein meal that you can make with chick peas or chicken. It's an easy to make meal that just needs baking time but very little preparation.

Course lunch

Cuisine American

Prep Time 5

Cook Time 5 55

Author Brandy @ Healthy Happy Life Secrets

Instructions

Prepare the chicken: Rinse off a few raw chicken breasts with cool water. Pat dry. Add a little drizzle of EVOO, salt, and pepper ontop the chicken. Or for breaded protein nuggets, lightly coat with olive oil.
Add Panko bread crumbs ontop if you want to make breaded chicken nuggets. The Panko will stick to the olive oil.
Then bake your chicken breasts on 350°F/180°C oven for no less than 50-55 minutes in a glass baking pan or similar so the chicken doesn't dry out too much. Make sure you cook the chicken all the way through (no pink inside) to a safe consumption measurement that's 165°F/75°C.
If you're substituting chick peas (instead of chicken), you can cook chick peas or mash canned/already cooked chick peas and make round nugget shapes, and bake for about 15-20 minutes.
After cooled, cut up chicken into strips or cube chunks. Tip: Adults cook the chicken and the kids make the nuggets after cooked.

Happiness Book Announcement

Happiness book announcement! 📣.

Happiness Book Launched 2021 — Happiness Book Launched March 20, 2021

Today is the first day of spring and the a hashtag event calendar day for #InternationalDayofHappiness.

It’s also coincidentally the weekend of my happiness book release. And I have a spring roll (swiss cake roll recipe to share below 🍥) to celebrate the occasion.

Up to now, most of us have learned to be more patient with the world, and uniquely in our individual lives. For better health and to enjoy your day, it’s better to celebrate what you have. Time today is a gift.

In the wait, focus on the positive things. You are a day closer to your destiny and joy if you decide to focus on love, beauty, and growth that you can find evidence all around in spring and nature.

In my muse and self-reflection today, I’m tickled (and a bit relieved) that my happiness book, Empowered Happiness, that I started editing last summer is completed and available now. I had intended for the book to be published last year.

I started writing in 2019, but for all kinds of start and stop reasons, I didn’t make the deadline. …and now I understand why it takes most authors more than a year to publish a book that has nothing to do with procrastination or writer’s block 😊

You know how things always take longer than you expect… my happiness book project was no different.

On the other side now, I see how slow cooking a book takes patience but produces a better, heart-filled, and soulful meal (end-product) than microwaving can ever produce. (…and as a writer, we prefer “simmering” over “nuking” and also the rhyming words associated).

When asked yesterday in a phone interview why I wrote the happiness book, I was stunned by what came out of my calm thoughts, mind, and mouth.

Like you, if you choose, I’m here to impact others’ lives with the gifts and opportunities I’ve been given. With the book, I aspire to impact readers in their own lives, no matter what stage they’re in as I know others have gone through similar experiences as I have. The mentors that I’ve turned to, time and time again, have been self-help books. And this is my way of giving it back as a writer and mentor advocate.

Everything else is gravy.

We all need each other for validation and can learn from one another about authentic living in this beautifully organized, delicate, and sometimes complicated Cuckoo for Cocoa Puffs place we share called Life on Earth.

With what you can do, you just never know how you can positively impact someone else with similar or different backgrounds.

While piecing together my happiness book, I decided to include a childhood story about an older neighborhood kid who put on an Easter egg hunt. What suddenly happened that day, impacted my life and helped put a memorable smile on my face, like colorful confetti or rainbow sprinkles can.

You never know what an ordinary day can bring. Maybe I’ll get a chance to put on a surprising egg hunt someday and you’ll get a chance to plan or suddenly impact your local community in a way you never imagined.

Make it a great first day of spring… and if you think about it, reach out to someone you haven’t talked to for months. They may just be waiting for your text, call, or a nudge of encouragement that only you can give ♥