Food + Nutrition Archives

How Much Fiber Should I Be Eating?

Hannah Connors June 21, 2024

In the world of wellness and nutrition, fiber is the unsung hero. It may not command the same attention as fad diets or trendy superfoods, yet fiber for women plays a pivotal role in your well-being that cannot be overstated. It’s the friend who’s always got your back, working behind the scenes to keep things running smoothly (yes, we mean your digestion). Do you know if you’re getting enough fiber in your daily routine? And why is it so important to eat a fiber-rich diet? We’ll answer these questions, plus give you some tips for upping your fiber game. Let’s dive in and explore how fiber can become your next wellness wingwoman. What is Fiber? Dietary fiber, also known as roughage or bulk, is the part of plant foods that your body can’t digest. Instead of being broken down and absorbed by your body, it passes through your stomach, small intestine, colon, and out of your body, relatively intact. Fiber is usually classified into two different categories: Most plant-based foods contain both types of fiber, but the amounts of each vary in different foods. Benefits of Getting Enough Fiber for Women A high-fiber diet comes with a whole host of health benefits. Some of the fiber benefits include: Decreases your risk of dying from heart disease and cancer An analysis of nearly 250 studies confirmed that eating lots of fiber from vegetables, fruits, and whole grains can decrease your risk of dying from heart disease and cancer by 16 to 24%. Plus, the analysis concluded that more fiber is better–for each additional 8 grams of fiber a person consumed, the risk of contracting these diseases fell by another 5 to 27%. Helps you live longer Research has shown that a high dietary fiber intake is associated with a decreased risk of death from any cause. Compared to those eating the least amount of fiber, those eating the highest amount of fiber reduced their risk of dying by 23%. One caveat: the association found between fiber intake and reduced risk of dying was most evident for fiber from cereals and vegetables, rather than fruit. Normalizes bowel movements and supports bowel health Fiber can help give your stool a better consistency, on either end of the spectrum. For those suffering from constipation, eating more fiber can offer relief by making your stools softer. And if you have looser stools, fiber can add bulk to give them shape and form. A high-fiber diet may also lower your risk of developing hemorrhoids, as well as diverticular disease (when small pouches form in your colon). Lowers cholesterol levels Soluble fiber in particular, found in foods like beans, oats, and flaxseed, may help lower total blood cholesterol levels by lowering low-density lipoprotein (LDL), or “bad,” cholesterol levels. Supports weight loss or maintaining a healthy weight High-fiber foods are generally more filling than low-fiber foods. So while fiber doesn’t have any inherent properties supportive of weight loss, incorporating more high-fiber foods into your diet could leave you feeling satisfied for longer and eating less. One study of over 74,000 American women found that weight gain was inversely associated with the intake of high-fiber, whole-grain foods. Helps control blood sugar levels Because the body is unable to absorb and break down fiber, it doesn’t cause a spike in blood sugar the way other carbohydrates can. In fact, it actually slows down the absorption of sugar into your blood, which can help keep your blood sugar in your target range. Some studies suggest consuming high amounts of fiber, especially cereal fiber, can also reduce your risk of developing type 2 diabetes. How Much Fiber You Need To get all the amazing health benefits of fiber, just how much of it do you need to eat every day? The answer varies according to age, sex, and individual circumstances. “Women should aim for at least 25-30 grams of fiber daily,” says Valerie Agyeman, R.D, dietitian and host of women’s health podcast, Flourish Heights. “Some may need more or less depending on their individual health needs.” Specifically, the USDA recommends different amounts of daily fiber for women of different ages. In their Dietary Guidelines for Americans, they suggest the following amounts of fiber per day: Americans eat only an average of 16.2 grams of fiber per day, falling short of these recommendations. There’s a good chance you don’t know how much fiber you’re consuming most days, which is why in the next section we’ll cover how to develop a fiber-rich diet. How to Get More Fiber To get more of this nutritional powerhouse into your daily routine, you’ll want to incorporate lots of foods that are high in fiber into your meals and snacks. Luckily, there are plenty of delicious foods with fiber for you to choose from. Remember, the key is variety. Don’t get stuck in a fiber rut; mix things up to keep your taste buds happy and your body nourished. These simple tweaks can make a big difference: 1. Start Your Day with Whole Grains Instead of white bread or white rice, opt for whole grains like whole-wheat bread, whole-wheat pasta, and brown rice. These are great sources of fiber and have higher fiber content than their refined counterparts. Agyeman suggests you “start your day with fiber by opting for whole-grain options like whole wheat bread, oatmeal, or whole-grain cereal for breakfast.” Try this Chocolate Oatmeal Brownie Muffins recipe. 2. Incorporate High-Fiber Foods Add high-fiber foods such as oatmeal, oat bran, and wheat bran to your breakfast routine. Check the food labels for grams of dietary fiber to ensure you’re getting enough. 3. Eat More Plant-Based Foods Plant foods like sweet potatoes, brussels sprouts, and green beans are not only rich in fiber but also provide various health benefits, including better bowel movements and improved cholesterol levels. 4. Add Legumes to Your Diet Legumes like kidney beans, black beans, and lima beans are fiber-rich foods that can be easily added to soups, salads, and main dishes. They offer significant grams of fiber per serving and are great for your digestive system. 5. Snack on Fruits and Vegetables Keep

7 Best Homemade Hummus Recipes For The Whole Family

Dani Wolfe June 10, 2024

No one would bother with store-bought hummus if everyone knew how delicious and easy it is to make home made hummus recipes. With just a few ingredients and a food processor or blender, you can whip up a batch of creamy, flavorful hummus with a personal taste in no time. From classic flavors like garlic and roasted red pepper to unique variations such as dill pickle or even chocolate, there’s a hummus recipe that will satisfy every member of your family while still ticking off the nutritional hummus benefits. We’ve rounded up seven of the best home made hummus recipes for the whole family–let’s get into it! In a hurry? Jump to a yummy hummus recipe: 1. Classic Hummus Recipe by Will Cook for Smiles You can’t go wrong with classic hummus. Crafted from simple ingredients like chickpeas, lemon juice, tahini, and garlic, this dip offers a seamless preparation process—just blend until velvety. Lyuba Brooke, the chef behind this staple dip, is passionate about crafting and sharing her foodie masterpieces. And you can definitely say she knocked this one out of the park. This classic recipe is a perfect option for families new to the vast world of hummus. It’s uncomplicated yet captivating and irresistible to all. What Families Say “This is so delicious! So easy too! Definitely a keeper.” What You’ll Need View Full Recipe 2. No-Tahini Hummus Recipe by Crunchy Creamy Sweet Tahini is hard to find and often expensive. But most people don’t realize you don’t need this ingredient to make a great homemade hummus. Family-approved recipe maker and owner of Crunchy Creamy Sweet, Anna, says, “This Easy Hummus without Tahini is so simple and quick to make, you can forget the store-bought stuff.” Enjoy this simple hummus with pita or tortilla chips, add it to a wrap, or stir it into your pasta for a healthier sauce. The options are endless! What Families Say “I was out of tahini and saw this recipe. It is probably my favorite hummus recipe so far!” What You’ll Need View Full Recipe 3. Hummus With Spice Recipe by Daily Appetite If your family is a fan of all things spice, you have to try this out. Jalapeño-infused Hummus–a creamy chickpea blend enriched with the fiery pizazz of fresh jalapeños. Add more heat, use a bit less; it’s entirely up to you and easy to personalize. You’ll be surprised how much flavor jalapeños actually bring to a hummus dip. Your spicey family members will ask for a double batch next time. We just know it. What Families Say “Jalapeno Hummus! Why haven’t I discovered this sooner? My new favorite hummus. I left out the oil and it was still good. I couldn’t stop eating it.” What You’ll Need View Full Recipe 4. Roasted Red Pepper Hummus Recipe by Kylee Cooks If you’ve ventured into hummus land at the grocery store, you’ve probably seen some with roasted red peppers. This is one of the most popular flavors of hummus. Kylee, the chef behind this tasty hummus recipe, says she loves this variation because it’s super easy to make and only calls for simple ingredients you can find at the grocery store. Roasted red peppers add boldness and yummy flavor to your traditional hummus. A family favorite everyone will remember! What Families Say “Easy to make and delicious. No more store-bought hummus for me and my family.” What You’ll Need View Full Recipe 5. Dill Pickle Hummus Recipe by Bree’s Vegan Life You’re either crazy about pickles, or you aren’t. There’s no in-between. This hummus recipe is for the dilly lovers. Recipe maker and Certified Nutritionist Bree Sheree says, “It is tangy and delicious, and is always a favorite at group events.” The pickles add a salty flavor and crisp crunch to classic hummus. All you have to do is add diced dill pickles and dill seasoning to your dip, and snack time will be a big dill at the family table. You might even want to make extras–feel free to pop leftovers in a freezer-safe container to enjoy later! What Families Say “This recipe is fantastic! I’m a diehard for hummus in general, but this is probably my new favorite thing ever. So pickley, so good on flat pretzel chips, slap it on a wrap! Heaven….” What You’ll Need View Full Recipe 6. Tangy Lemon Hummus Recipe by Kath Eats Real Food This is the ultimate lemon-infused hummus your family will rave about for years. Radiating with vibrant citrus notes, fluffy hummus texture, and a subtle hint of sweetness, we don’t think a hummus can get more unique and tasty. This creation made by Kath Younger, a Registered Dietitian Nutritionist, calls for tons of lemon, a smidge of cream cheese, and a drizzle of honey–or two if you have some sweet tooths in your family. What Families Say “I made this on Easter – and everyone raved about it! I just kept saying – there’s honey in it! And cream cheese! This will be a staple in my house.” What You’ll Need View Full Recipe 7. Dessert Chocolate Hummus Recipe by Chocolate Covered Katie This isn’t your grandma’s traditional hummus. It’s actually way better. Recipe maker and ‘queen of healthy desserts,’ Katie, claims this dessert hummus tastes like actual brownie batter–yum! Don’t believe it? Over 10,000 positive reviewers agree with her. Plus, your family will never know it contains hearty black beans. A little cocoa powder and sweetener go a long way in disguising the nutrients of beans. Fooling your family has never been easier with this recipe. What Families Say “SO good and i’ve never liked hummus before!! Tastes like brownie batter.” What You’ll Need View Full Recipe What is Hummus? Hummus is a very popular Middle Eastern dip that has become a staple in many kitchens around the world. Made primarily from garbanzo beans (also known as chickpeas), this creamy, nutty-flavored spread is perfect for dipping pita chips, fresh veggies, and even pita bread. If you’re tired of store-bought hummus and

Should Women Take Collagen?

Hannah Connors June 8, 2024

Collagen is a buzzy word in the wellness industry, but you might be wondering, should I take collagen? You’ve probably heard about people putting it in their smoothies or taking it in a daily pill that promises to give their skin a new glow. With so much hype, it can be difficult to know what’s real. We’re here to distinguish fact from fiction when it comes to this wellness trend. Read on to learn what collagen is, its health benefits, and how to decide if you should start taking a collagen supplement. What Is Collagen? “Collagen is the most abundant protein in your body,” says Fiona Lawson, Registered Associate Nutritionist. “It’s found in your tendons, bone, cartilage, and connective tissue.” Collagen is also found in organs, blood vessels, and intestinal lining. It’s made up of various amino acids, and your body also needs the proper amount of vitamin C, zinc, copper, and manganese in order for these amino acids to form protein fibrils in a triple helix structure. Collagen helps to make tissues strong, resilient, and able to withstand stretching. Some of its other specific roles in the body are: Different Types of Collagen There are over 25 different collagen types that have been identified. Each type is used differently in your body and the molecules are assembled differently. The main five types of collagen and their functions are: Most collagen supplementation types contain types I, II, and III, in a digestible form of collagen called collagen peptides. Why do Collagen Levels Decrease? As we age, our bodies make less collagen, existing collagen breaks down more quickly, and the collagen produced is also lower in quality. Though it’s normal for everyone to experience a decrease in collagen production after age 60, women in particular experience a bigger drop in collagen production after menopause. As we age, collagen in the deep skin layers transforms from a tightly organized network of fibers to something closer to a disorganized maze. In addition to age, there are other risk factors that can lead to decreasing collagen levels in your body. They include: There’s no way to measure your body’s amount of collagen, but there are signs that could point to decreasing collagen levels. They include: Foods That Contain Collagen Collagen is a protein produced by the body, however, there is a lack of research to show that eating collagen directly benefits skin or joint health. Collagen can’t be absorbed by your body in its whole form; instead, your body breaks down the collagen proteins you eat into amino acids. Because of this, eating a well-balanced diet collagen-rich foods doesn’t necessarily result in higher collagen levels in your body. That said, you still may choose to eat a healthy diet of collagen-rich foods or foods that provide the raw ingredients that support collagen production, as part of a balanced diet. Collagen-rich foods include: Some of the amino acids, vitamins, and minerals that support collagen production include: Potential Benefits of Taking Collagen For Women As the most abundant protein produced by the body, collagen is essential to our well-being. But does taking a collagen supplement, in the form of a capsule, liquid, powder, or gummy, provide real health benefits? The results are mixed, and more research is needed to provide a definitive answer. “Collagen research is contentious because collagen manufacturers fund a lot of it! But anecdotally, a lot of people swear by it,” says Lawson. So while it’s helpful to go in with tempered expectations, you may want to give collagen a try to see what it does for you personally. Some of the benefits you might experience include: Should I Take Collagen? The U.S. Food and Drug Administration (FDA) does not regulate supplements, such as collagen, the way they do with medications. Because of this, the research that exists is mostly funded by the supplement industry. That doesn’t mean collagen intake doesn’t work, but you might have to try it for yourself to find out if it can deliver the effects you’re hoping for. “If you want to try it, commit to taking it for at least three months before judging if it works for you,” says Lawson. Different Types of Collagen Supplements Collagen supplements come in various forms, each offering unique benefits and catering to different preferences and needs. Here are the most common types of collagen supplements: How to Choose a Collagen Supplement As long as you buy your supplements from a reputable source and consult your doctor before starting to take them, collagen is low-risk. Side effects are rare—though if you’re pregnant or breastfeeding, it’s probably a good idea to wait, as there’s not enough research to conclude if they’re safe to take during this time. When it comes to selecting a collagen supplement, Lawson says, “Look for type 1 collagen peptides, also known as type 1 hydrolyzed collagen. Your skin mainly contains type 1, and research shows that peptide form is easier for your body to absorb and use. The research-backed dose is 2.5–5g daily.” Finally, while you might want to take collagen to address a specific issue, like your hair, skin, or nails, be wary of products that promise to work their magic on one body part specifically. Once you take collagen, your digestive system breaks it down into amino acids, which then forms new proteins that your body uses however they need. Because of this, collagen supplements can’t target benefits to particular areas of your body, no matter what their marketing says. How to Take Collagen Supplements Taking collagen supplements can be a versatile and enjoyable part of your daily routine. Collagen can be taken on an empty stomach and can also be taken any time of day, so it’s great for putting in drinks, but there are plenty of other options. Here are different ways to incorporate collagen powder into your diet: 1. In Beverages 2. In Food 3. In Baking and Cooking 4. With Other Supplements 5. Creative Recipes Final Takeaways As a low-risk supplement, there’s little harm in giving collagen products a try if you’re curious, as long as your healthcare provider gives the OK, especially if you have any existing health conditions. After

best probiotics for women that aren’t supplements

100% All-Natural Female Probiotics for Gut and Vaginal Health

Dani Wolfe May 30, 2024

If you’re looking for the best probiotics for women that aren’t supplements, you’re in the right place! Upset stomach, digestive problems, vaginal irritation, yeast infections–these issues are never pleasant to deal with. Luckily there’s something out there that can help with these common problems women face. And the answer lies within probiotics. Probiotics are crucial in promoting a healthy gut and vagina by feeding our bodies “good” bacteria. These helpful bacteria, often found in fermented foods or supplements, help us maintain a diverse and balanced internal ecosystem. Although probiotic supplements can be helpful, natural probiotics are readily available at most grocery stores. Keep reading for 9 of the best probiotics for women that aren’t supplements. 9 of the Best Probiotics for Women That Aren’t Supplements 1. Sauerkraut Sauerkraut–aka fermented cabbage–is loaded with tons of beneficial bacteria for women. This probiotic food rebalances bacteria in your gut and provides a first line of defense for fighting off parasitic toxins entering your stomach. Not to mention, sauerkraut’s potent probiotics also help maintain healthy populations of good bacteria in the vagina, which helps prevent common issues such as bacterial vaginosis and thrush. And not only is sauerkraut a great natural source of probiotics, but it also provides critical vitamins, minerals, and antioxidants that nourish your body. Ways to eat sauerkraut 2. Yogurt Yogurt is essentially fermented milk that contains thousands of good probiotics and bacteria for the body. In many cases, yogurt helps improve digestive issues, such as irritable bowel syndrome and diarrhea. And interestingly enough, lactobacillus, the probiotic bacteria found in yogurt, is also apparent in healthy vaginal flora. It’s no wonder yogurt is good for vaginal health! You’ll also find yogurt is a great source of protein, calcium, magnesium, vitamin B12, and key fatty acids. However, it’s important to note that not all yogurt contains vital probiotics. When choosing yogurt, look for the text “live and active cultures” on the packaging to ensure you get the benefits of this yummy treat. Ways to eat yogurt 3. Kombucha Kombucha, a type of fermented tea, is a popular drink containing tons of probiotics. You can actually find up to one billion live probiotic cultures in quality Kombucha drinks. The natural probiotics in kombucha keep the “good” digestive bacteria in your gut healthy and plentiful. When it comes to vaginal health, kombucha drinks help maintain a vagina’s pH level; helping prevent yeast infections, UTIs, and unwanted odors. To some, kombucha is an acquired taste. Thankfully there are various brands and flavors out there, so if you don’t like one, there’s most likely a better option more suited to your taste buds. Ways to drink kombucha 4. Pickles Not all pickles contain probiotics, but many do. When hunting down probiotic-filled pickles, you want to look for ones that have “fermented” and “unpasteurized” on the label. These often reside in refrigerated aisles. Eating fermented pickles is an excellent source of probiotics–thus helping protect your gut microbiome. A recent study even found that fermented pickles can reduce vaginal infection symptoms in women. Ways to eat pickles 5. Miso This popular Japanese ingredient is essentially fermented soybean paste. You can find miso in soup, salad dressings, stir-fries, seafood dishes, and so much more. The amazing probiotics in miso help eliminate gastrointestinal diseases and restore gut health. That’s a big job for a little paste! A popular women’s health organization goes to say that miso is one of the best foods for helping vaginal candida (or yeast) infections. It even has other nutritional benefits like cardiovascular and immune-boosting properties. Many women love this natural probiotic because it tastes great and is easy on the stomach. Ways to eat miso 6. Natto Natto is another type of Japanese fermented soybean with a high amount of probiotics. You’ll commonly see it in rice, noodles, and sushi roll meals. This powerful natural probiotic food protects the digestive system, and impressively enough, improves symptoms of irritable bowel syndrome. Eating natto is linked to other health benefits as well such as a decreased incidence of illnesses and a lower risk of death. Convinced you need some natto in the house yet? Ways to eat natto 7. Tempeh Tempeh is a fermented soybean product rich in probiotics, particularly Bifidobacterium. It’s an excellent source of protein and supports digestive and immune health. Ways to eat tempeh 8. Kimchi Kimchi is a traditional Korean dish made from fermented vegetables, primarily cabbage and radishes, with various probiotic strains. It supports digestive health and contributes to a healthy balance of gut bacteria. Ways to eat kimchi 9. Kefir Kefir is a fermented milk drink that contains a diverse range of probiotic bacteria, including Lactobacillus kefiri. It offers potential benefits for gut health, immune health, and can help improve digestive issues and symptoms of irritable bowel syndrome. Ways to eat kefir Benefits of Choosing Natural Probiotics Over Supplements While supplements can be a convenient way to boost your probiotic intake, there are many benefits to choosing probiotics that naturally occur in foods instead. The experts at The University of Texas Cancer Center state that getting probiotic nutrients from food sources is the better option. Here are some other benefits of going natural. Rich in Different Strains of Probiotics Natural probiotic foods often contain a variety of different probiotic strains, such as Lactobacillus rhamnosus and Bifidobacterium lactis, which can offer a broader range of health benefits compared to many supplements that might focus on just a few strains. Enhanced Gut Health Incorporating natural probiotics into your daily diet can improve gut health by maintaining a healthy balance of gut bacteria. No Expiration Date Worries Unlike dietary supplements, which can expire and lose potency, natural probiotic foods are generally consumed fresh, ensuring that the live microorganisms are active and effective. This can be crucial for maintaining their health benefits. Better Absorption and Digestive Health Natural probiotics come with prebiotic fibers and other nutrients that aid in their absorption and effectiveness. For instance, the fibers in fermented foods help probiotics survive stomach acid and reach the digestive tract, enhancing their positive effects on digestive health. Improved Immune Health Regular consumption of natural probiotics can boost immune function by fostering a

The Secret Shelf Life — 7 Pantry Items You’re Keeping Too Long

Dani Wolfe May 23, 2024

We all have those items that get pushed to the back of our pantry shelves, forgotten, and neglected. But did you know there may be pantry items you’re keeping too long? Some grocery store pantry items actually have surprisingly short shelf lives. Here’s a quick test: How long has your opened peanut butter jar sat in your pantry? If you answered over three months, you should probably throw it out. If you’re guilty of holding on to pantry staples longer than you should, you’re not alone. To find out which pantry items you should probably toss, we’ve gathered some of the most common shelf-stable items and ran them through the U.S. Department of Health & Human Services Food Keeper app. Keep reading; you might be shocked by some of these! 7 Pantry Items You’re Keeping Too Long 1. Peanut butter Peanut butter is one of those pantry items families either use a lot of or forget about. If kept in the pantry, a jar of peanut butter is only good for about two to three months after opening. Spoiled peanut butter will gain a darker color and smell soapy or metallic. Some people store their peanut butter in the fridge after opening; this extends its life up to six months instead of three. Average Expiration: up to three months after opening 2. Olive oil Olive oil has a surprisingly short shelf life of about five months after cracking open. But if you’ve left your opened bottle in the pantry for longer, you’re probably not alone. It’s easy to forget about a bottle of olive oil. If it’s gone bad, you won’t get that rich olive smell and will whiff more of a waxy aroma. Sometimes spoiled olive oil will also turn a brighter yellow color. If you’re unsure how long your bottle has been sitting in the pantry, look at its color and give it a smell before using it. Average Expiration: three to five months after opening 3. Egg noodles So you didn’t use all your egg noodles the last time you made chicken noodle soup, and now you have an opened bag sitting in your pantry. Most people don’t know that egg noodles go bad about two months after opening. Egg noodles are not like their other pasta cousins. Because they mainly contain eggs, their best-by date is much sooner than regular dried kinds of pasta. Spoiled egg noodles will smell odd–like must–and even have mold growing on them. So before throwing your previously opened egg noodles right into a pasta sauce, examine them thoroughly. Average Expiration: one to two months after opening 4. Cashews Cashews are a pantry snack that you don’t expect to have a short shelf life but do. So it can be surprising to hear you should toss them two to four weeks after purchase. Because they typically come without a shell, there’s less protection, and will go bad faster than other pantry nuts. Cashews that have gone bad will look discolored and become whiter–which is actually mold growing. Average Expiration: two to four weeks after purchasing 5. Baking powder Baking powder is a staple pantry item. And because most people only use a few teaspoons at a time, it can get left open and go bad by the next time you need it. Baking powders spoil three to six months after opening. If you’re an avid baker, that might not be a problem. But if you only bake occasionally, you should probably toss the baking powder in your pantry. While expired baking powder won’t typically make you sick, it will lose its potency and make your baked goods fall flat. Average Expiration: three to six months after opening 6. White flour White flour commonly comes in huge bags. And if you’re not a baking extraordinaire, you probably won’t use it before it goes bad in six months. It’s essential to keep tabs on your flour because there is a chance it can cause food poisoning if used beyond the expiration date. Rancid flour will smell moldy or sour. Plus, if it’s spoiled, its standard bright white color may appear discolored. Average Expiration: six to eight months after opening 7. Marshmallows Sweet treats usually have a long shelf life, but when it comes to a bag of marshmallows, you want to toss them one month after opening. Spoiled marshmallows will be harder to chew and smell or taste stale. And while it’s typically not unsafe to eat an expired marshmallow, it will probably taste unpleasant and might cause a tummy ache. Average Expiration: up to one month after opening How Often Should I Check The Expiration Dates of Pantry Items? A good rule of thumb is to check everything as you use it. Depending on what you have in your pantry, some items go bad in a matter of weeks, and some in a couple of months. Checking, sniffing, and examining items as you go is a sure way to save you from eating anything spoiled. If you want to be proactive and keep your pantry up to date, set a monthly task to go through and get rid of expired items. One to two months seems to be a good middle ground so you can avoid rotten pantry items slipping through the cracks–or into your meals. Tips for a Well-Stocked Pantry: Are There Any Pantry Items That Don’t Expire? There are some pantry items you’re keeping too long because they don’t have an indefinite shelf life, but certain pantry items stand out for their remarkable ability to last indefinitely. These non-perishable staples can be a real lifesaver, ensuring you always have essential ingredients on hand without worrying about expiration dates. Understanding which items don’t expire can help you maintain a well-stocked and efficient kitchen pantry, reduce food waste, and provide peace of mind knowing that some of your food products are virtually everlasting. Let’s explore some of these long-lasting pantry items and how to store them properly to ensure they remain in optimal

Top 10 Healthy Meal Delivery Services for Your Entire Family

Dani Wolfe May 20, 2024

Keeping up with the demands of modern life is no easy task for parents, who are constantly juggling busy schedules and multiple responsibilities. That’s where healthy meal delivery services come in. In today’s fast-paced world, parents are constantly juggling busy schedules and multiple responsibilities. Raising kids, having a career, keeping the house clean, taking care of yourself–the list can be endless. So when parents have to add on planning and cooking healthy meals every single day, it can get a bit overwhelming. Healthy meal delivery services are a great option for families seeking convenience, variety, quality ingredients, healthier eating habits, and more family time. So many families are outsourcing their meal planning and preparation process with these kinds of services. Are you ready to reclaim your time and feel less stressed when it comes to preparing meals? Read on for the top 10 healthy meal delivery services your entire family will enjoy. In a hurry? Skip to the top 10 healthy meal delivery services: 1. Dinnerly One of the reasons why Dinnerly stands out from other home delivery meal kit services is its affordability. While many meal kit companies charge moderate prices for their services, Dinnerly offers delicious and high-quality meals at a fraction of the cost. This makes them an excellent choice for budget-conscious individuals or families looking to save money without compromising on taste or variety. Plus, with over 100 meals to choose from each week, they have one of the most robust menus in the meal delivery kit service market. More meal choices mean keeping everyone at the table happy–one less thing you have to worry about. Key highlights Diet Options Family-friendly, vegetarian, vegan, healthy, and reduced-carb Delivery Area Available in 48 North American states Price Starts at $4.99 per person 2. Home Chef Home Chef has delivered over 320 million meals to families in the United States. There’s no wonder they made our list. What we love about them is that you can choose from their standard menu, or a family plan. The family plan is great for easy-to-make, cost-effective meals with family-friendly flavors. It has some of the same types of meals as their standard menu, plus new fun offerings like taco kits coming out consistently. We also love that families have the option to choose between their classic meal kits or oven-ready meals. Does little-to-no prep, simple cooking methods and easy cleanup sound great to you? Then the oven-ready fresh & easy plan is probably best. Want to have a family cooking night involving everyone? The classic meal kits are your go-to! Key highlights Diet Options Calorie-conscious, carb-conscious and vegetarian Delivery Area Available to 98% of the United States Price Starts at $9.99 per person 3. Sunbasket This might be one of the healthiest meal delivery services out there. From diverse menu choices to an emphasis on high-quality ingredients, Sunbasket has revolutionized the way families approach mealtime. If organic, clean ingredients are non-negotiable, this is the meal delivery service for you. “We believe everyone deserves to enjoy good food made from clean, high-quality ingredients and organic produce,” says a statement on their website. Something else to love is their charity efforts. By choosing this healthy eating meal delivery service, you’re also helping give back. Every week, Sunbasket donates an average of 1,000 pounds of unused food to food banks in Santa Clara and San Mateo counties, the New Jersey Agricultural Society Farmers Against Hunger, and Hope Food Pantry of Monroe Co. Key highlights Diet Options Paleo, vegetarian, gluten-free, carb-conscious, keto-friendly, Mediterranean, diabetes-friendly and pescatarian Delivery Area Available in most U.S. zip codes excluding AK, HI, MT, ND, and parts of NM Price Starts at $9.99 per person 4. HelloFresh Known as the #1 meal kit brand in America, you can’t go wrong with HelloFresh. Not only will you save time and effort in the kitchen, but HelloFresh makes cooking fun for the entire family. Each recipe comes with detailed step-by-step instructions that are easy to follow, making cooking a fun daily activity even the younger kids can participate in. Another thing to note is HelloFresh’s stance on waste. With every ingredient and condiment proportioned out appropriately, you are guaranteed less food waste with every meal. No more feeling bad wasting unused food and ingredients, your recipes will call for almost every last little bit! Key highlights Diet Options Meat & veggies, veggie, family-friendly, fit & wholesome and pescatarian Delivery Area Available in all states across the continental U.S. Price Starts at $8.99 per person 5. Blue Apron This healthy meal delivery service provides a wide variety of chef-designed recipes that cater to different dietary preferences and taste profiles. Blue Apron even uploads more than 70 different meal options each week. Whether your family prefers vegetarian dishes or craves bold flavors from around the world, Blue Apron has something for everyone. Another key benefit of choosing Blue Apron is the quality of ingredients you’ll receive. All their food is sourced from trusted highly rated suppliers and delivered fresh to your doorstep. Not only do you get tasty new meals each week, but you’ll also know the food you choose is wholesome and nutritious. Key highlights Diet Options Vegetarian and holistic meal options Delivery Area Available in 48 North American states Price Meals are $7.99 – $11.99 per person 6. CookUnity A less-known meal delivery service, but a great option nonetheless. CookUnity’s master recipe team is made up of 70+ award-winning chefs from all around the world. They also cook with the freshest ingredients. Specially picked seasonal produce and sustainably sourced meats are chosen for every meal. But it doesn’t just stop there–their stance on zero-waste is turning heads! CookUnity partners with a female-founded reverse logistics company to accelerate the reuse of packaging, supporting efforts to upcycle and reuse all waste. So not only will you receive scrumptious chef-catered meals, but you also have the opportunity to support the environment too. Key highlights Diet Options Seafood, vegetarian, meat, poultry, vegan, low carbs, gluten-free, dairy-free, low

The 13 Hidden Benefits of Jasmine Green Tea For Moms

Aubrey Hutson April 23, 2024

Dating back to the 5th century, jasmine green tea benefits have been known and taken advantage of. It has a delicious flavor profile that is beloved by many. Infusing the blossoms of jasmine plants with green tea leaves, this drink features a subtle, sweet, and floral aroma. And of course, there are numerous jasmin green tea benefits supporting both mental and physical health. Just like traditional green tea, jasmine tea combats a wide variety of severe illnesses, including heart disease, diabetes, and even cancer. Thanks to its anti-inflammatory properties, it does wonders for both the immune system and skin health, but those benefits are only the tip of the iceberg. Keep reading to discover all the ways jasmine tea supports a mom’s health and wellness. Disclaimer: All content within this site is not intended as medical diagnosis or treatment and should not be considered a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. You are solely responsible for ensuring that any health or nutritional information obtained is accurate. What is Jasmine Green Tea? Jasmine tea became popular during the Ming Dynasty, and it remains one of the most popular teas throughout China to this day. As the name suggests, jasmine green tea is an herbal drink that is scented with jasmine blossoms (either common jasmine or Sampaguita). And while it most commonly uses green tea bags as a base, some people prefer to prepare it with black or white tea. Because the jasmine blossoms simply enhance an existing tea, jasmine tea is generally considered a flavored or scented tea. While the exact flavor profile varies from batch to batch, this type of tea is often described as having a delicate, subtle taste with notes of sweet florals and a fresh finish. The Top Jasmine Green Tea Benefits for Health Read on to explore the potential benefits of jasmine green tea for moms: 1. Contains Powerful Antioxidants Jasmine green tea is bursting with powerful, plant-based antioxidants known as polyphenols. If you didn’t already know, polyphenols protect your cells against damage caused by free radicals, which are linked to heart disease and certain types of cancer. One of those polyphenols is epigallocatechin gallate (EGCG), which has a very positive effect on the body because of its anti-inflammatory and blood-lipid-lowering effects that support heart health. Additionally, EGCG supports weight loss and improves blood sugar control. 2. Supports Weight Loss One study suggests that drinking green tea — which is often the base of jasmine tea — increases one’s metabolism by 4% to 5% and increases one’s fat-burning ability by 10% to 16%. And as you probably know, a faster metabolic rate means your body is able to process nutrients and macronutrients faster, aiding in weight loss. Of course, jasmine green tea is also naturally sweet, which helps curb sugar cravings. 3. Prompts Glowing Skin Botanical beauty has been around for quite a while – and for good reason! Legend has it that jasmine petals have deep cleansing properties, supporting the skin’s natural healing process. Additionally, the polyphenols found in green tea encourage healthy aging, as they protect against free radical damage. 4. Protects Your Heart Preliminary studies suggest that tea polyphenols prevent LDL (bad) cholesterol from oxidizing, which is a process associated with an elevated risk of heart disease. Why? Well, oxidized LDL cholesterol is more likely to stick to the artery walls and form plaque, clogging blood vessels. 5. Boosts Brain Function There are several reasons why one of the major jasmine tea benefits is cognitive health. Firstly, one cup of jasmine tea contains 15 to 60 mg of caffeine. And as some of you already know, caffeine stimulates the nervous system by blocking the inhibitory neurotransmitter adenosine (which signals your body to relax). Caffeine also enhances brain function and releases mood-boosting enhancers like dopamine and serotonin. In addition to its caffeine content, jasmine green tea contains the amino acid L-theanine, which prompts the release of gamma-aminobutyric acid (GABA). Essentially, GABA is an inhibitory neurotransmitter that ushers you into a relaxed and attentive state. 6. Supports Oral Health Another one of the jasmine green tea benefits is its ability to support oral health. How so? Well, green tea is jam-packed with catechins, which are polyphenols known for killing the plaque-forming bacteria causing tooth decay. Additionally, certain studies suggest that green tea consumption combats bad breath by reducing the amount of odor-causing bacteria. 7. Prevents Cancer Thanks to its high concentration of powerful antioxidants, jasmine tea reduces free radical damage and might have cancer-fighting properties. Specifically, preliminary research found that polyphenols reduce tumor size, suppress the growth and spread of cancerous cells, and even prompt the death of cancer cells. On a similar note, a study found that drinking ten cups of jasmine green tea daily (which is equivalent to about 1.2 liters) reduced the recurrence of colon cancer cells by 51.6%. Additionally, consuming green tea has also been linked to a lower risk of breast and prostate cancer. 8. Supports Digestive Health Numerous studies continue to link gut health to mental health. And researchers have found that the enteric nervous system (which is essentially another brain located within our digestive system) triggers emotional shifts when experiencing gut problems (like irritable bowel syndrome). Lucky for us, the polyphenols contained in green tea act as prebiotics to help nourish our microbiome (which consequentially supports our mental well-being). And of course, green tea’s anti-inflammatory properties do wonders for digestive health. 9. Offers Stress Relief Conceptual association teaches us that our emotional reactions are guided by sensory information. And this herbal tea stimulates both taste and smell. Studies have shown that the perfumed odor of jasmine tea triggers a parasympathetic response, which signals our bodies to relax. And because it helps our bodies unwind, it has the potential to lower our heart rates and reduce muscle tension. Another study suggests that green tea increases the “feel good” chemical GABA, which has mood-boosting effects. Not only that, but the L-theanine found in green tea supports a healthy stress response, which maximizes relaxation and encourages proper sleep. 10. Lowers Your Risk of Type 2 Diabetes Type 2 diabetes is the most common variant of the disease, occurring whenever your body is unable to use

How Much Coffee Can You Drink While Pregnant? Here’s What The Experts Say

Dani Wolfe April 15, 2024

You’re pregnant, tired, and need a little pick-me-up. Ahhh, a morning cup of coffee would hit the spot right about now. But just before you decide to place your Starbucks order, you’re not quite sure if it’s okay to have a cup of coffee during pregnancy. Knowing what you should and shouldn’t put in your body when expecting can be a little tricky at times. Especially if it’s your first pregnancy. When I found out I was pregnant with my daughter, I heard a lot of conflicting advice when it came to drinking coffee. I had absolutely no idea what to believe in my first trimester. Was it no coffee at all? Two cups of coffee? Decaf only? To save you the headache of searching for the right answers, we’ve talked to the experts and gathered the facts for you. Pregnancy and coffee–what’s okay and what’s not? Read on for all the answers. The Effects of Drinking Coffee While Pregnant Caffeine and pregnancy is a hot topic, so let’s start with the basics. When you drink a cup of coffee, your body absorbs the caffeine and stimulates your nervous system. Your blood pressure will increase and leave you feeling more awake and energetic. However, if you drink moderate amounts of caffeine, the excess intake of caffeine can cause shakiness, headaches, fast heart rate, and anxiety. The negative side effects all depend on your personal tolerance to caffeine – some people are more sensitive than others. In pregnant women, caffeine from coffee easily crosses the placenta into the fetus. So when an expecting mom consumes coffee, especially high caffeine consumption, the baby does too–possible negative side effects and all. Risks of coffee during pregnancy So what happens when you drink too much caffeine while pregnant? Let’s break down the risks for both baby and mom: Are there any benefits of drinking coffee while pregnant? If there are any benefits of drinking coffee while pregnant, they are slim and not backed with enough research yet. Some newer studies suggest that caffeine can help reduce the risk of gestational diabetes. But until more research is done, it’s best to take advice straight from your healthcare provider. How Much Coffee Is Okay During Pregnancy? There have been many studies done to try and learn how much coffee while pregnant is actually okay–but a lot of information is conflicting. For me, I turned to Ryan Kipping, RDN, CLEC, to learn more about coffee consumption during pregnancy. I felt confident taking her advice as she is a nutritionist who specializes in prenatal health. “You can have one 8 to 12-ounce cup of coffee per day. This is equivalent to about 100 – 200 milligrams of caffeine,” notes Kipping on her personal blog. Although it’s important to know that some popular coffee drinks like cold brews have high levels of caffeine in them–so being aware of your coffee order and what’s in it is important. Caffeine amounts in tea vs coffee Now that we know 200 mg is the maximum suggested daily limit of caffeine during pregnancy, exactly how much caffeine is in coffee vs tea? Here’s a breakdown provided by the Mayo Clinic: Coffee Tea Actual caffeine levels can vary based on brewing method and concentrations, but as you can see, tea normally contains less caffeine than coffee. Is decaf tea or coffee okay during pregnancy? Decaf can be used as a safe coffee during pregnancy. “Opting for a 1/2 caf or decaf coffee is one way to decrease the amount of caffeine you are consuming on a daily basis,” says Kipping. Just be aware that even decaf coffees still contain caffeine–about 2 mg is in an 8oz cup. The same goes for decaf teas, you’re still getting a little bit of caffeine. Tips for Limiting Caffeine While Pregnant If you’re an avid coffee drinker and are finding it hard to make it through the day without your sweet cup of joe and experiencing caffeine withdrawal, there is hope. Here are some coffee alternatives from Kipping on making it through 9 months with less caffeine: Coffee During Pregnancy FAQ 1. Can drinking coffee during pregnancy cause a miscarriage? Low amounts of caffeine consumption (less than 200 mg per day) is not found to be a major factor in miscarriage – according to the American College of Obstetricians and Gynecologists. On the other hand, drinking a lot of caffeine during pregnancy is linked to an increased risk of miscarriage. 2. Is it safe to consume decaf coffee during pregnancy? Decaf coffee is a safe choice if you are pregnant and want to cut down on caffeine intake. But it’s important to remember that there is still a slight amount of caffeine in decaf coffee – about 2 mg. 3. Are there any alternatives to coffee during pregnancy? Mushroom and decaf coffee are great alternatives for expecting women. You can also try ginger, peppermint, black, green, and white teas. 4. How does caffeine affect the development of the fetus? Staying under 200 mg of caffeine a day has been shown to be safe for mom and baby. In contrast, moderate caffeine consumption during pregnancy has been linked to an increased risk of miscarriage, low birth weight, and possibly other problems–according to the Johns Hopkins All Children’s Hospital. Also be mindful that caffeine can be found in soft drinks, energy drinks, herbal teas, and even chocolate—so be sure to add those to your 200 mg daily limit. 5. Will consuming too much caffeine during pregnancy harm the baby? Yes, the National Institutes of Health found that too much caffeine is believed to reduce the blood supply to the fetus and inhibit overall growth. Conclusion: Can You Drink Coffee While Pregnant? At the end of the day, it’s up to you whether or not to cut out coffee completely or limit yourself to one cup a day. Ask your provider, look into what the experts are saying, and make an educated decision. For me, I didn’t drink much coffee other than the occasional Starbucks drink before I became pregnant, so it was easy to cut

A Guide On How to Cook With Turmeric [+ 5 Easy At-Home Recipes]

Dani Wolfe January 10, 2024

Turmeric, the bold golden-hued spice, isn’t just a kitchen staple. With roots tracing back thousands of years in Indian and Southeast Asian cultures, turmeric has also been idolized for its potent health benefits. In fact, recent studies suggest it may influence the aging process, potentially increasing your lifespan. In this spicy guide, we’re revealing the powerful benefits of turmeric and how to cook with it. Plus, keep reading until the end for five family-friendly turmeric recipes that harness its potency. The Benefits of Cooking With Turmeric As a root relative to ginger, turmeric originates from Southeast Asia (primarily India), where it’s been a culinary and medicinal staple for over 4,000 years. Its vibrant roots have been intertwined with traditional Ayurvedic practices in curries, teas, and healing elixirs, trusted by many ancestors–and for very good reason. Here are some of the mind-blowing turmeric health benefits: Turmeric may be a natural antidepressant Turmeric is pretty amazing when it comes to mood-boosting. Its primary bioactive substance, curcumin, has actually been shown to modulate feel-good neurotransmitters like serotonin and dopamine which act as a natural antidepressant. Yelena Wheeler, a registered dietitian nutritionist and health writer for the National Coalition on Health Care, also adds, “Turmeric has antioxidant properties which scavenge free radicals. Therefore, reducing them from causing inflammation, which has been linked to depression.” Turmeric might help reduce body inflammation This golden spice also has a fantastic knack for calming down inflammation in our bodies. Once again, its special compound, curcumin, taps in and reduces inflammation throughout the body with its antioxidant activity. “Curcumin reduces free radicals that are responsible for oxidative stress by combatting inflammatory mediators in the body,” says Sheri Berger, RDN, CDCES, a registered dietitian and nutrition consultant for Health Insiders. Turmeric has been shown to reduce pain Wheeler says that turmeric also has the ability to reduce the body’s response to pain. One noteworthy study found that taking turmeric extract three times a day was just as effective as taking a 1,200-milligram dose of ibuprofen daily. On top of that, another study found that the curcumin in turmeric can help ease specific issues like abdominal and arthritis pain. How to Cook With Turmeric At its core, turmeric is a root veggie with a knobbly, brownish exterior. But once you slice it open, you’ll notice a vibrant, orange inside bursting with color. If you’re purchasing a knob from the grocery store, they aren’t very big. Usually only a few inches long. Although, they can be pretty dense. Honestly, cooking with turmeric can be a little intimidating. Just a pinch of it can go a long way. But if you use turmeric just right, this spice can bring a warm, slightly earthy flavor to the table, adding a subtle peppery kick to your dishes. Substitution Tip: If your recipe calls for fresh turmeric, and you don’t have it available, substitute one teaspoon of dried turmeric for every tablespoon of fresh grated turmeric. 5 Turmeric Recipes You Need to Try Now it’s time to get cooking. Here are five must-try easy turmeric dishes to incorporate this potent golden spice into your daily meals. 1. Golden Milk Creative turmeric ideas like this do exist. Think of golden milk as a cozy, comforting warm drink that fills your soul and heals your body. Known for its soothing and anti-inflammatory properties, this elixir not only warms you up but offers turmeric’s major health benefits. This simple recipe only calls for five ingredients–that you probably already have at home–and can be made on the stovetop in 10 minutes. You might also notice that this recipe calls for black pepper. It’s essential not to skip this ingredient. “Black pepper with turmeric is essential for increasing absorption of curcumin,” says Berger. This way, you’ll get the maximum amount of nourishment. Use this golden milk as a nice warm treat, perfect for relaxing and unwinding after a long day. See the full recipe on DOWNSHIFTOLOGY 2. Turmeric & Lentil Soup This turmeric-infused lentil soup is the epitome of grounding, nourishment, and comfort in a bowl. The almond milk-simmered lentils and carrots create a luxurious, velvety texture. And with turmeric, garlic, mustard seeds, and cumin working their magic together, each spoonful explodes with layers of rich, deep flavor. Plus, this health-packed soup makes for easy heat-up leftovers! See the full recipe on Deliciously Ella 3. Creamy Turmeric Chicken Skillet This one-skillet chicken dinner provides a burst of flavor with its vibrant turmeric, bringing both color and a sprinkle of earthy goodness to your taste buds. The drool-worthy turmeric sauce infuses every bite of chicken with a creamy, aromatic flavor. We don’t blame you if you’ve never thought about it before, but marrying the boldness of turmeric with the richness of the chicken makes a truly satisfying meal. One reviewer even says, “I made this for my husband because of the fresh turmeric which is great for inflammation. This will become a regular in our menu rotation!” See the full recipe on The Kitchn 4. Kitchari Kitchari is a traditional cleansing Ayurvedic meal that harmoniously blends rice, lentils, and spices like turmeric, cumin, and ginger together. This wholesome one-pot meal is loved for its simplicity and nourishing qualities. It’s often enjoyed during periods of cleansing or as a gentle, easily digestible meal option. Its balanced flavors and nourishing nature make it a go-to for those seeking a grounding, comforting meal that’s both flavorful and soothing. This recipe is also gluten-free, dairy-free, egg-free, nut-free, vegan, and paleo-friendly. See the full recipe on Ela Vegan 5. Lemon Turmeric Energy Balls Lemon turmeric energy balls are a beautiful blend of soft citrus and goodness. These immune-boosting, sugar-free gems are loaded with plant-based proteins and fiber. Packed with the vibrant flavors of healing turmeric and nutritious chia seeds, they’re a true superfood snack that will keep you energized and can be easily eaten on the go. Our favorite part is that they only take 10 minutes to make–turmeric for moms made easy! See the full

Must-Try Chocolate Oatmeal Brownie Muffins Recipe

Dani Wolfe December 23, 2023

This is finally your year to “wow” family and friends with a dish that will get everyone talking–and begging for seconds. But in order to do that, you need to think of something unique. Something Aunt Jenny and Grandma Cindy aren’t bringing, too. Registered Dietitian and Certified Exercise Nutrition Coach Catherine Gervacio shares her spin on traditional chocolate muffin recipes. “These muffins are a healthier alternative to traditional desserts, providing fiber from oats and whole wheat flour, and natural sweetness from bananas, and honey,” says Gervacio. This chocolate oatmeal brownie muffins recipe is a must-try this holiday season (even if it’s your first time bringing a dish to pass). Don’t say we didn’t warn you when your family won’t stop bugging you for the recipe. The Perfect Combination: Chocolate, Oatmeal & Brownie Chocolate, oatmeal, and brownie form the perfect trifecta of flavors. The rich, velvety essence of chocolate complements the hearty texture of oats, creating a tasty balance of sweetness and depth. Plus, adding brownie elements infuses a decadent touch, adding layers of fudgy goodness to each bite. And when it comes to the holidays, these ingredients offer a harmonious blend that not only satisfies the sweet tooth but also provides a comforting and indulgent treat that perfectly suits the festive ambiance of Thanksgiving–without the overload of pumpkin pie spice flavored everything. Opting for Oats in Desserts If you want to enhance texture but also add a healthy twist to indulgent treats, oats are the way to go. Not only are oats rich in soluble fiber, promoting a sense of fullness and aiding in digestive health, but their low glycemic index helps maintain steady blood sugar levels. In fact, oats contain essential nutrients like vitamins, minerals, and antioxidants, contributing to heart health and overall well-being. Incorporating oats into desserts not only elevates the nutritional profile but also makes you feel a bit better about having two or three more servings. Hey, it’s the holidays–can you blame yourself? Baked Oatmeal Brownie Muffins Recipe Recipe by Catherine Gervacio, registered dietitian and nutrition writer for Living.Fit Yield: 12 standard-sized muffins Ingredients Instructions Optional Variations Storage Tips Holiday mornings of can be hectic. That’s why it’s best to make these muffins a day or two ahead to save yourself the headache of whipping them up the day off. Here are some tips to keep these delicious muffins fresh and moist in preparation. Takeaway: Oatmeal Brownie Muffin Recipe We hope you realize by now that these treats are destined to be the star of your dessert table. The perfect fusion of chocolate’s richness, the heartiness of oats, and the decadence of fudgy brownie textures is what dessert recipe dreams are made out of. It’s time to elevate your dessert game and treat your loved ones to the irresistible combination of moist muffins that effortlessly blend indulgence with wholesome simple ingredients. With this must-try recipe in hand, you’re not just baking muffins–you’re creating memories that tastebuds will never forget.