A Sugarless Chocolate Milkshake

Photo: Unsplash

I've been making some version of a chocolate milkshake for years. If consumed as a quick meal, I'll toss a scoop of whey chocolate protein powder into a cup of skim milk with ice and drink it. 

Today let's make a healthy, thick chocolate milkshake as a snack. It has the protein of milk and potassium of a banana but for a meal, I need additional whey protein. 

Ideally, a healthy snack should be 100 to 200 calories and not more. The banana gives the milkshake its thickness, but the unsweetened cocoa powder will dominate its flavor. Here's the recipe:

Healthy Thick Chocolate Milkshake

Ingredients:

1 - 1 1/2 cups skim milk - Start with 1 cup and test the thickness. If you think ahead to use frozen banana slices, you'll need the extra milk.

2 tablespoons of cacao powder, or dark cocoa powder, unsweetened

1 large banana - If you want to slice and freeze your banana ahead of time, you can skip the ice cubes. But who always thinks ahead when you crave a snack?

4 ice cubes

Directions:

Toss the milk, cocoa powder, banana, and ice cubes into a

blender and mix until you get a rich, thick, and delicious milkshake. At this step, you can add the extra 1/2 of milk if the shake is too thick. Pour into a tall glass. If you need to gain weight lucky you, you can garnish with extras like nuts, seeds, chocolate shavings, or whipped cream. I drink my milkshake as is. It's still tasty!

Yes, you can make this milkshake with oat milk, almond milk, or soy milk. My favorite is cow's milk, which has 8 grams of protein per cup.  

Skim milk is 90 calories per cup, the banana is about 100 calories (usually I use a medium banana so 70 calories) and the cocoa powder is 50 calories, so our milkshake is over 200 calories but not by a significant amount, and they aren't empty calories. Personally, I'm mindful, yet not obsessive when counting calories. My aim is to stay in the ballpark. When hungry, I consider vegetables, fruit, or skim milk -- free food, never fretting over the few extra calories they contain. 

Enjoy!

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Oatmeal is Healthy And Versatile

Royalty free photo

As we wind down the days of nippy (and rainy) weather to enter the balmy sunny days of spring and summer, I find myself eating creamy oatmeal for dinner. I toss 1 cup of dry 1-minute oatmeal flakes and water into a bowl and microwave it for 2 minutes. After the microwave cooks the oatmeal, I add 5 to 6 tablespoons of dry powdered milk to the mixture. Sometimes I also sprinkle in Stevia or honey and cinnamon, but often I don't. It's my favorite way to eat oatmeal. The dried powdered milk adds creaminess and light sweetness. Usually, several hours later I'll snack on hummus and saltines, slices of extra sharp cheddar, fruit, baby-cut carrots, peanut butter on crackers, or Misu soup with mixed vegetables. It varies. 

Oddly enough, I don't eat oatmeal for breakfast, but occasionally as a quick dinner. Oatmeal with milk is an easy-peasy comfort food, relatively filling, and a good sometimes meal without much preparation or cleanup. It contains a decent amount of protein and lowers bad cholesterol in the body. My mother was told by her doctor to eat a bowl of oatmeal several times a week to lower her cholesterol, which she followed and after a time her doctor was able to wean her off of Lipitor, a necessary cholesterol-lowering drug. Oatmeal is a good fiber-rich food to work into a diet.

People make the mistake of buying single packages of instant oats when 1-minute or 5-minute oatmeal flakes quickly cook in a microwave just like the more expensive less healthy instant oatmeal. Knockoff brands from Amazon Walmart or supermarkets are great too and cheap. You can then add healthy ingredients like berries or nuts to it if you wish.

Another way I use oatmeal is in most recipes that call for breadcrumbs. Oatmeal comes in a big size while breadcrumbs come in much smaller quantities. I don't tend to stock breadcrumbs.

Next, I'll have to make this YouTube influencer's savory oatmeal dinner. With chopped vegetables, milk, eggs, water, and grated parmesan cheese, it looks easy and scrumptious!

BAKED OATS (makes 6 slices)

Ingredients:

2 cups rolled oats (180g) 1/4 cup ground oats, or oat flour (25g) 1 tsp baking powder 1 cup milk, dairy or non-dairy (240ml) 1 cup water (240ml) 2 eggs 1 tsp salt

1/4 tsp black pepper 1 tsp Italian seasoning 1/2 cup grated melting cheese - gouda or cheddar cheese (50g) 1/4 cup grated parmesan cheese (20g) 1 medium onion 2 cloves garlic 1 small zucchini (130g) 1/3 cup frozen peas (50g) 1/2 cup diced tomatoes (80g) NUTRITIONAL INFO (per slice): 223 calories, fat 7.9g, carb 27.3g, protein 11.4g Preparation: First, saute onions and garlic over medium heat for 3-4 minutes, then add sliced zucchini and frozen peas and cook for the next 3-4 minutes. Add rolled oats and toast for 5 minutes, to develop a lovely nutty flavor. While it's cooling down, prepare the wet mixture. In a bowl add, eggs, milk, water, salt, black pepper, Italian seasoning, grated gouda or cheddar cheese, and ground oats combined with baking powder, and mix it well. Now, add the vegetables and toasted oats and stir well together. Let it sit for 10 minutes. Grease your baking dish with some butter and pour the mixture in. Bake at 350F (180C) for 40 minutes. Let it cool for 10-15 minutes, then cut into 6 equal pieces and serve with spoonful of Greek yogurt and a drizzle of hot sauce.

Photo & recipe courtesy of How To Cook Smarter

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3 Low-Tech Cookers Worth The Money

If you have a stovetop you're all set, so why buy extra cookers? 

Well, because the following 3 appliances do their jobs of cooking their specific food better than pots and pans on top of a stove. Plus they're low-tech and super cheap, which makes their respective ease and efficiency worth considering. Let's take a look:

1) An Egg Cooker - When I first saw egg cookers on the market I thought how ridiculous to buy a special gadget to boil eggs, but I've changed my mind! The reason is you can cook either hard, medium, or soft boiled eggs perfectly every time. Not so in a pan of boiling water on a stovetop, where the results of getting the eggs cooked just right can be mixed. Cooking time is less using the egg cooker also because you use far less water. You pour a small amount of water into the egg cooker which quickly brings the water to a boil. A see-through cover lets the eggs steam until the water disappears which activates an alarm telling you the eggs are done. To clean, just raise the parts with tap water as they get steamed, not dirty. 

Egg cookers come in mini, small, medium, and double-decker sizes corresponding to how many eggs you need to cook at once. They'll also make a custard, though I don't plan to utilize this function.

2) Rice Cooker - Again initially I thought what's wrong with just simmering rice in a pan on a stovetop? Nothing ... but a rice cooker steams the rice perfectly every single time and you can serve it in the very same cooker. I selected the Progressive Prep Solutions Microwave Rice Cooker over a pug-in-a-wall option. It makes up to 6 cups of tender flawless rice and can be tossed in a dishwasher. The rice is as fluffy as using plug-in models. Six cups of rice is enough for many recipes, but if you need to cook more rice, bigger units are also sold.

3) Mainstays 12" Nonstick Electric Skillet - I made Salisbury Steak with mushroom and onion gravy for 4 people in the skillet and it turned out just like it does on a stovetop. I let our dinner keep warm by lowering the pan's setting to 150 degrees F while we ate our 1st serving. You can sauté, sear, roast, braise, and steam family-sized meals in the 4 1/2 quarts pan. The skillet is ideal for entertaining as it sits on a countertop and is easy for guests to help themselves to seconds. Best of all, the electric skillet and its tempered glass cover top are dishwasher safe minus its easily removable temperature control component.

After a neighbor's fire in 2019 left our entire NYC apartment building without cooking gas for 8 months, an electric skillet would have come in handy for making one-pan dinners. We got tired of snacks, cold cuts, and eating out, which also got costly.

Wow, 3 economical simple cookers to make home-cooked meals better and more convenient. From cooking to serving dish to dishwasher!

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👺Just for fun, here are 3 gadgets that tend to be a complete waste of money: 1) a George Foreman grill, 2) a sandwich maker, and 3) a breadmaker as you'll rarely reach for them. Tasty hamburgers, grilled cheese sandwiches, and a loaf of bread can be made as easily or consistently on a stovetop or inside an oven without special gadgets -- the reason you'll stop using them. I had a small George Forman grill. It grilled burgers no better than a frying pan on a stovetop, but I had to wash a special catch-the-meat-juices tray that is placed under, in front of it, so I gave it away. I never bought a breadmaker as I knew from experience you don't need one, and the devices seem to produce small loaves. When I bake bread I like sandwich-sized slices.

Bon Appetite at home!🍷

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Sunscreen Face Powder

EELHOE

Dermatologists have long recommended wearing sunscreen all year around — spring, summer, fall, and winter including cloudy days — wherever the sun touches our naked skin. Sunscreen prevents skin cancer and premature aging. Below I'll link several prior blogs detailing the importance of wearing sunscreen.

Hydra

It's simple to apply lotions with sunscreen before leaving home in dry seasons, but not as much in hot, humid July or August, especially on your face where you don't want to shine. Also when out and about, it can be challenging to reapply sun protection every few hours as advised.

Both issues can easily be resolved by using mineral face powder with sun protection. Various brands come in different SPF factors and price points. You can also get sunscreen face powders in tinted or untinted formulas. The SPF should block UVA and UVB rays. Ultraviolet A (UVA) has a longer wavelength. It causes skin aging. Ultraviolet B (UVB) has a shorter wavelength. It causes skin burning and cancer.

Colorscience

• SPF 15 blocks 93% of UVB rays
• SPF 30 blocks 97% of UVB rays 
• SPF 50 blocks 98% of UVB rays 

Skin doctors often recommend using SPF 30 because they know many people don't reapply their sunscreen as they should. The SPF 30 offers slightly more protection than SPF 15, but you must reapply all sunscreen every 2 hours.

Moreover note that mineral powder sunscreens are not meant to replace traditional lotion sunscreen, which you need to slather on fairly thick when spending time outdoors in the sun. Then use the powder to reapply on top of makeup while away from home.  

The wand mineral screen powder can be shaken (to get the powder to the brush) and applied with a brush stroke while the Physicians Formula compact comes with a mini brush stored in a separate compartment. All fit inside a purse or pocket.

Hawaiian Tropic and Physicians Formula

You can take the wands or compact case with you wherever you go! Reapplying face sun protection just got less messy and more convenient. The power protects wherever you use it, but of course, due to the small quantity of the product, it's more practical for your face.

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The Atlantic Diet Explained

Image: USA Today

Not all doctors are on board with the Mediterranean Diet, but they seem to approve of its cousin, The Atlantic Diet. 

Summed up from USA Today and the Today Show, the Atlantic Diet consists of eating:

• 
  Plenty of unprocessed fruits and vegetables
  
• Lean meat and fish - singling out beef, pork, and cod
• Eggs, milk, and cheese
• Called "Pulses" - beans, dried peas, lentils and chickpeas
• Olive oil and nuts - especially almonds, walnuts, chestnuts and hazelnuts
• Lots of bread, potatoes, rice and cereal
• Red or white wine in moderation

The Atlantic Diet focuses on eating fresh whole foods and is less restrictive than the Mediterranean Diet by allowing you to consume a generous amount of carbohydrates. On the Atlantic Diet, you can have starches 6 - 8 times a day. Still like its cousin, it lowers the risks of heart disease.

The Atlantic Diet seems balanced, doable, sensible, and delicious! No wonder doctors support following it.

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TheraFlow Foot Massager

The pain of plantar fasciitis is caused by inflammation after tiny tears ensue in the plantar fascia, the tissue that connects our heels to our toes. These tiny tears are very slow to heal.

TheraFlow is a reflexology foot massager that promises to relieve pain, which can be intense. Massaging the bottom of our feet eases tension, loosens knots, and reduces stress. But the most important benefit of massage therapy is improving blood flow which is thought by doctors to promote healing. As it turns out, our legs below our knees are slower to heal because they receive less blood circulation than areas of the body in closer proximity to our hearts.

I can support trying this therapy because it feels great and the device is inexpensive. You'll see it as high as $50 but as cheap as $17.99 on Amazon and in family stores such as Walmart. The massager is lightweight, compact, and portable. I also think the low-tech method of sliding your feet back and forth with muscle power is all you really need -- it's not strenuous nor tiring to do it, so there's no need to buy a pricier electronic device that does the rotations to massage your feet for you. The 1st 4 wheels give you a gentler message and the 5th wheel with rounded wooden spikes is a tad more intense, like acupuncture without piercing the skin.

I doubt the TheraFlow Foot Massager is a miracle holistic cure, however, I say take relief however/wherever you can get it, and hope it promotes faster healing! What do we have to lose but $17.99 for a cheap feel-good foot massage?

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Exercises For Plantar Fasciitis

Photo: Avita Health System

Plantar Fasciitis is heel pain in the plantar fascia, the connective tissue located on the bottom of your foot that connects your heel to your toes. With high arches, a person underpronates (underrolls her foot inward) when walking, so her arches and knees take a pounding on concrete. In doing this research, I learned people with flat feet (who overpronate) can also suffer from plantar fasciitis. How about that? 

According to another source, the condition means there are microscopic tears in the plantar fascia which are slow to heal.

In my 30s I wisely started selecting shoes with arch support and stable heels, as well as, putting insoles with arch support inside my shoes. Years ago a podiatrist also made custom orthotics for my high arches, but they don't fit most of my shoes including my Nike sneakers! They are so wide they only fit my Ugg boots and Croc ballet flats. His answer was I had to buy very big shoes! {Ridiculous! ... clown shoes!?!} I've read this is the wrong solution as custom orthotics can and should be made to fit most of a wearer's shoes, and one shouldn't have to go up more than 1/2 shoe size. Alas, I gave up on the podiatrist several years ago.:) 

Well, luckily I averted heel pain until this November 2023 when suddenly I developed worrisome pain in my right heel. Now I'm on a quest to find an effective drugstore pair of orthotics to fit my other shoes. Recommendations are welcome!

Meanwhile, daily stretching of the foot and calf can help ease pain by helping to decrease the amount of tension in the plantar fascia. Pain is caused by the inflammation of this connective tissue. If you've ever experienced it, you know you can barely walk when you rise from bed, or sit for a while, but moving makes walking and the extreme pain better.

Podiatrists recommend 3 exercises that stretch the plantar fascia: 

Wall Stretch

Photo: The Healing Sole

1) Face and put palms against the wall. Extend one leg forward about 12 inches apart, one leg bent in front with the rear knee straight.

2) Keeping both feet on the ground, lean towards the wall and bend the front knee until you feel a stretch in the back leg. 

3) Stop if you feel pain.

4) Hold for 20 - 30 seconds and repeat with the opposite leg.

Towel Stretch

Photo: Versus Arthritis

1) Sit with your butt on the floor and both legs stretched out in front of you.

2) Loop a towel over the ball of one foot at a time while keeping your leg straight. Pull it towards you until you feel a stretch in your calf and hold for 20 - 30 seconds.

3) Repeat with your other leg.

👠👟👣

UVM Health org

Stair Stretch

1) While holding onto the stair rail, stand with your heels hanging off a step. 

2) Slowly lower the heels until you feel a stretch. 

3) Hold for 20 - 30 seconds.

Other actions to ease the pain include:

The Tennis Ball Roll

I'm also rolling my arches and heels over a tennis ball which brings relief. It's advice I read years ago. Btw tennis balls are multi-taskers. Toss them into the dryer in place of fabric sofer. They work!

Other exercises to gently stretch the foot help too like flexing and pointing your toes up to the sky. 

It's a pity no matter what we do to slow it down, the years inevitably take their toll. We are all destined to fall apart. Teeth, feet, ligaments, and bones, wear out. Aim to slow "it" -- i.e. your state of disrepair down with sensible strategies. :)

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Making Healthy Pie Crust

I had a jar of Grandma Hoerner's Pecan Pie Filling in my pantry. It has the bourbon, you add the eggs. I bought it at Whole Foods reduced for about $3 dollars before the pandemic ... it was time to use it! I should have made a traditional flaky pie crust but I didn't want to consume the calories of a stick of butter. Since I'd be the only person eating the pie, I decided to play around with trying to make a healthy pie crust. No visitors to worry about feeding it to! I can eat a less-than-perfect dish but have higher standards for what I serve guests.

I'm not unhappy with the results and yet I'm not quite there. What I produced was tasty and editable and I think if I add a little butter and a sprinkle of baking soda to the dough next time I'll get the missing flaky texture. The following is the recipe for the very editable, yet chewy crust with my next attempt's 2 additional ingredients: 

A Healthy Banana Crust For Pies

2 ripe bananas

2 cups whole wheat flour

I think these 2 additions will make a flaky dough:

2 tablespoons ice cold butter, finely diced

1/2 teaspoon of baking soda

 

1) Incorporate all the ingredients and press into a buttered or cooking-sprayed pie pan. I was fine with pressing it flat into a pan. If you wish to roll flat with a rolling pin, just add more flour to counter a sticky dough (and the rustic style:).

2) Bake at 325 degrees F for 15 minutes.

3) Remove from the oven and let it cool a bit before pouring in your prepared pie filling then return it to the oven to bake for the required time.

The pecan pie I'm now eating is good without being too rich, or sickeningly sweet. The bananas do add a mild sweetness without sugar (or a banana flavor) which is a good thing.

 

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Alternate Healthy Pie Crusts from around the web I think would work too:

🥧 Mix uncooked oatmeal and dates in a food processor

until it forms a ball, press it into a pan then add your pie filling. The dough can be eaten baked or unbaked.

🥧 Crispy cereal combined with peanut butter that gets pressed into a pan with no baking. Like a graham cracker and butter crust, it won't be flaky but still good.

I'm aware of almond and other nut or soy flours, but let's keep it simple with ingredients already in the panty. 

Does a healthy and flaky pie crust exist?

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Food For A Senior Finicky Eater

Photo: clean.png

Oh my goodness, I've never dealt with such a fastidious, hard-to-please eater as my senior mother. In old age, it's her mind and not her inability to chew. Her doctors tell me this is common in patients like her as they lose the ability to taste food. I lower my expectations of her eating a varied diet and simply focus on pumping enough milk and Greek yogurt into her to make up for the meat and protein sources she'll no longer eat. Vegetables have gone by the wayside also. Sometimes she'll eat chicken nuggets or one bite of beef, but it's not enough protein in a steady diet.

Here's what I buy to counter her self-imposed limited diet:

1) low-fat milk - I drink skim, but bumped her up to 1%. She doesn't need to watch her weight.

2) vanilla Greek yogurt

3) multi-grain bread

4) crunchy peanut butter - Toast, pb, and a drizzle of honey every morning is her only daily meal of real food.

5) honey

6) 30-gram protein powder - that I add to milk if she refuses lunch. Sometimes I toss in fruit, or spinach, or walnuts. Sometimes I lose the battle and she refuses to drink it.

7) 20-gram protein bars - She is getting tired of these, so I cut them into 3 smaller pieces and give her one piece. It's better than nothing.

8) cheddar cheese - She'll only eat one bite of cheese but sometimes will eat a grilled cheese sandwich.

9) fruit - apples, oranges, pears, bananas, and berries

10) eggs - She'll only consume one egg for dinner about twice a week. I scramble 2 eggs and scrunch them up on a plate to look like one egg. She is suspicious but eats them.

11) coffee - My mother says coffee is number one. Lord save the caregiver if she is denied her morning coffee! She drinks coffee and about one cup of milk with her breakfast. Great!

12) ice cream and dark chocolate - as treats and for calories.  She only wants a serving. I toss dark chocolate chips on her ice cream for its anti-oxidants. I hear dark chocolate is good for the brain.

I am closer to having an understanding of what it must be like to care for an anorexic child. It's a daily struggle to keep them healthy. I dislike having to put so much thought into the daily necessity of eating. I, myself, have always been a healthy eater and never a problem eater. 

As long as mom looks healthy and is of normal weight I shake off over worrying and just do the best I can by making food available. I always offer her a bite of my meals but don't push her if she refuses a taste. However I'm strict on 2 points -- I do nudge her to have a small taste, and once in her mouth, I tell her she can't spit out such a small morsel of food, as it's not poison, but to please swallow it. I'm nipping a bad habit before it begins!

I'm sure the best nursing homes can't cater to seniors the way families inevitably do at home because it's time-consuming so when seniors become bad eaters they just go downhill.

Life's challenges! If you feed an undereater and have ideas that work feel free to share them.

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9 Ways To Save Money At The Supermarket

Inflation Busters: Look For Value Naturals Snacks

With inflation falling but still with us, food is taking a big bite out of everybody's budget. At my local Key Food Supermarket, as well as, at other supermarkets including Shop Rite, Value Naturals brand of snacks is still an excellent value. I paid $4.99 for 9 ounces of Walnuts, $1.99 for 6 ounces of Crystalized Sliced Ginger, and $2.99 for 8 ounces of Sun Dried Tomatoes. This Supermarket label has a wide assortment of other snacks available including candies and an oriental umami-flavored mix. I don't buy the oriental unami crunchy snacks with dried horseradish flavored peas because when in my pantry I can't stop eating them! I do pop 2 or 3 of the Crystalized Ginger slices in my mouth if I crave something sweet; the walnuts for a healthy dose of protein; and the Sun Dried Tomatoes if I eat cheese and crackers but think I should have cooked a vegetable.

My 3 favorites are always in my pantry. In addition to snacks, they can go on a cheese platter ... the Sun Dried Tomatoes go well in salads ... and the Walnuts into baked goods.

Although not sold in bigger sizes, they seem to last for a while, and the value pricing makes them inexpensive to rebuy as needed. I feel a little more affluent and fancy stocking them, caviar tastes on a tuna fish budget as the saying goes.😁😂 

Speaking of which, look for Value Naturals Snacks in the canned tuna, produce, or meat sections of your local supermarket. Usually, you'll find them in the exterior, i.e., the aisles near the walls where the real food lays.

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Shoes For Paws

Photo: Rover - which is linked - gives you 15 best dog boots to buy.

In winter the local news in Manhattan sometimes airs stories warning the public of the harm salt used to melt snow on sidewalks can do to their dog's paws, so it is not unusual to see a few dogs wearing boots. But now I see it also in August and September. Shoes on dogs have definitely caught on with pet owners this summer, and it's understandable.

Photo: Rover

As great as New York City is, the sidewalks and subways can be very, very dirty. In response, I'm one of those annoying people who ask guests to remove their shoes in my apartment. I buy extra houseshoes to offer visitors who'd prefer not to walk around in their socks, but few folks let on that they mind the "sockhop." when entering my place. My guests who accept my houseshoes get to take them home as a gift after their visit. I think if you're forward enough to ask people to remove their shoes in your home, giving them footwear is a thoughtful gesture. You won't catch them off-guard with holes in their socks, plus you want your guests to feel taken care of and comfortable in your house. You can buy inexpensive hospital booties at the dollar stores to have a supply on hand.

Photo: here

It turns out that people who study germs think removing our shoes inside our homes is ideal! Studies have found shoes bring an astonishing amount of poop bacteria into New York City buildings, so I don't think we who live here are defacto germophobes. We just have common sense.

If [still] a pet owner, I suppose I'd extend these findings to my dog's paws in cold and warm weather. More and more, it seems like a good idea in a high-traffic city for several reasons! 

Photo: Amazon

Think of it this way: When popcorn drops on your rug while watching a movie, you don't have to worry about picking it up to eat it! Moreover, Fido is in the habit of licking his paws. Yes, it's true he also licks his own butt -- but IMHO spreading germs is a numbers game, so let's limit him right there to spreading his own bacteria throughout your home! For sure, think about keeping the other bacteria from God-knows-where-and-God-knows-what out of your living space. The idea is not to avoid common household germs but all the foreign germs we don't want to know about!😳

Sidewalks also get hot and at times there's broken glass or sharp objects to potentially cut paws. 

In a pinch, I've read ... you can outfit your dog's paws with 4 rubber balloons. but more permanent shoes made for dogs are relatively affordable. Some are for dryness and others for warmth. Here are tips on training your dog to wear them.

Please weigh in: If you bring your dog to a major city with lots of foot traffic, the sources of germs, would you adorn him with cute little shoes?

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