Tag: health

🌞 Cool Down with This Easy Summer After-Work Snack: Cucumber Hummus Toast

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After a hot summer workday, the last thing you want is to fire up the oven. You need something refreshing, satisfying, and easy to prep—no sweat (literally)! This Cucumber Hummus Toast hits all the right notes: crisp, creamy, cool, and ready in under 10 minutes.

Perfect with a glass of iced tea, sparkling water, or a chilled glass of rosé.

🥒 Why This Snack Works:

  • No cooking required
  • Hydrating and refreshing
  • Full of healthy fats and plant protein
  • Customizable with seasonal toppings

✨ Ingredients (makes 2 toasts):

  • 2 slices of whole grain or sourdough bread (toasted if desired)
  • ½ cup hummus (classic or flavored—lemon, roasted red pepper, or garlic)
  • ½ cucumber, thinly sliced
  • A few fresh mint or basil leaves
  • Drizzle of olive oil
  • Salt & cracked pepper, to taste
  • Optional: lemon zest, everything bagel seasoning, chili flakes, or feta crumbles

🥪 How to Make It:

  1. Spread: Generously spread hummus over each slice of bread.
  2. Layer: Top with thin cucumber slices, slightly overlapping.
  3. Season: Sprinkle with salt, pepper, and optional toppings like herbs, lemon zest, or a pinch of chili flakes.
  4. Drizzle: Finish with a light drizzle of olive oil for richness.
  5. Serve: Enjoy immediately with a cool drink and your favorite playlist to unwind.

💡 Pro Tips:

  • Gluten-free? Use rice cakes or gluten-free bread.
  • No hummus? Try mashed avocado or a soft cheese spread.
  • Make it heartier: Add sliced tomato, smoked salmon, or a hard-boiled egg.

🍹 Pair It With:

  • Iced green tea with mint
  • Cucumber-infused sparkling water
  • A peach mocktail (or cocktail!)

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5 Easy (and Actually Enjoyable) Tips for Mindfulness 🧘‍♀️✨

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Mindfulness gets a bad rap sometimes, such as you have to sit perfectly still in total silence for hours while your brain screams about laundry. Spoiler alert: You don’t! Mindfulness can be chill, fun, and totally doable, even if you have a wildly overactive brain and a packed schedule.

Here are 5 easy tips to help you tap into the moment—no incense required:

1. Start with Just One Minute

Seriously. One. Minute.
You don’t have to meditate on a mountaintop. Just take 60 seconds to close your eyes, breathe in, breathe out, and exist. That’s it. That’s mindfulness. And yes, it still counts even if your dog is barking.

Try this: Breathe in for 4, hold for 4, breathe out for 6. Instant calm.

2. Turn Your Coffee Break into a Mini Ritual ☕

Instead of scrolling while you sip, actually taste your coffee. Smell it. Hold the warm mug. Pretend you’re in a cozy indie movie montage.

Bonus: This works with tea, smoothies, or even reheated leftovers. It’s about being there with your senses.

3. Name 5 Things You Can See Right Now

Wherever you are, pause and look around. Say (or think) five things you can see. Like: “plant, socks, water bottle, weird cloud, slightly judgmental cat.”

Why it works: It grounds you in the present—and gives your racing thoughts something fun to do.

4. Do One Thing… Slowly

We multitask like pros, but mindfulness is all about singletasking (yes, that’s a word now). Brush your teeth like it’s your life’s purpose. Fold laundry like you’re on a spa retreat. Walk like you’re floating.

It feels weird at first. Then it feels amazing.

5. Laugh (Yes, That Counts!)

Mindfulness isn’t all serious monk mode. Laughing at a meme, enjoying a silly moment, or giggling at your own messy bun is 100% being present. Joy is a powerful form of mindfulness—don’t skip it.

Final Thought:

Mindfulness isn’t about becoming some perfectly zen guru. It’s about noticing your life while you’re living it. Even if that means finding peace in the middle of a Ulta aisle. 🛒✨

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Fresh, Easy & Totally Delicious: 3 Summer Salads to Keep You Cool

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Let’s be real, when the temps start creeping into the 80s and 90s, the last thing any of us want to do is turn on the oven. Summer is salad season, and I’m not talking about a sad little pile of lettuce. I mean crisp, colorful, flavor-packed bowls that feel just as satisfying as any hot meal. Whether you’re meal-prepping, picnic-packing, or just trying to beat the heat, here are three of my favorite summer salads that are light, refreshing, and never boring.

1. Watermelon, Feta & Mint Salad (aka Summer in a Bowl)
Sweet, salty, tangy, and ridiculously easy. Cube some juicy watermelon, crumble in some feta, toss in fresh mint leaves, and drizzle with a splash of lime juice or balsamic glaze. It’s fresh, bright, and perfect for cookouts or just eating straight from the bowl while hiding from the sun.

2. Chickpea, Cucumber & Herb Salad
This one’s protein-packed, crunchy, and super satisfying. Combine canned chickpeas (rinsed), chopped cucumber, red onion, cherry tomatoes, and lots of fresh parsley and dill. Dress it up with olive oil, lemon juice, salt, and pepper. Bonus: it holds up really well in the fridge.

3. Thai-Inspired Peanut Noodle Salad
Feeling something a little more filling? Cold rice noodles + shredded carrots, red cabbage, bell pepper, and cilantro tossed in a creamy peanut-lime dressing. Add grilled chicken or tofu if you want to bulk it up. It’s sweet, spicy, and totally crave-worthy.

So there you have it—three salads that’ll help you stay cool without sacrificing flavor. No stove, no stress, just pure summer goodness. 🥗✨

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4 Liver-Loving Foods That Help Cleanse and Support Your Body’s Detox Superhero

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Let’s talk about your liver.

No, not in a scary, “you should detox now!” kind of way—but in a real, honest appreciation for this hard-working organ. Your liver does a lot behind the scenes. It filters your blood, breaks down toxins, helps with digestion, stores energy, and even regulates hormones. Basically, it’s your body’s built-in detox machine.

And just like any overworked machine, it deserves some maintenance. The good news? You don’t need a 7-day juice cleanse or fancy supplements. You can support your liver daily just by eating the right foods.

Here are four foods that naturally support and cleanse your liver—and yes, they’re tasty too:

1. Beets: The Bright Red Detox Buddy

Beets might not be everyone’s first love, but your liver is definitely a fan. These vibrant root veggies are packed with antioxidants, especially something called betaine, which helps your liver process toxins and flush them out more efficiently. They also support bile production—a key part of digestion and detoxification.

Easy tip: Roast them with olive oil, toss in a salad, or blend into a smoothie with berries and ginger.

2. Garlic: Small Clove, Big Impact

One clove of garlic might not seem like much, but don’t underestimate this pungent little powerhouse. Garlic is rich in sulfur compounds—which help activate liver enzymes that flush out toxins. It also contains selenium, a mineral that boosts antioxidant activity and protects the liver from damage.

Easy tip: Add minced garlic to stir-fries, pasta, roasted veggies, or make a garlic-lemon dressing.

3. Leafy Greens: Bitter but Better

Spinach, kale, arugula, dandelion greens… they’re all loaded with chlorophyll and plant compounds that support liver detox. They help neutralize heavy metals, clear out pesticides, and increase bile flow. Bitter greens like dandelion and mustard greens are especially good for stimulating liver function.

Easy tip: Throw them into a smoothie, sauté with garlic, or mix them into your omelet or wrap.

4. Avocados: The Creamy Protector

Not only are avocados creamy, satisfying, and Instagram-worthy—they’re also full of glutathione, a powerful antioxidant that helps your liver cleanse itself. Plus, the healthy fats in avocados reduce liver inflammation and improve nutrient absorption.

Easy tip: Spread on toast, slice into salads, or blend into a chocolate avocado pudding (yes, it’s a thing!).

Final Thought: Keep It Simple, Keep It Natural

Your liver doesn’t need a crash cleanse. It needs consistent support. By adding these liver-loving foods into your meals regularly, you’re giving your body the tools it needs to detox naturally—no harsh fads required.

So next time you’re at the grocery store, think of your liver and throw a few of these into your cart. Your body will thank you (even if it doesn’t send a thank-you note).

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Mindful Strategies to Reduce Stress and Boost Energy by Stephanie Haywood

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Today’s world demands a lot from us – including schedules often packed from morning till evening. This continuous hustle can drain energy and increase stress, making it crucial to find effective ways to manage daily pressures. Fortunately, with a few simple strategies focused on mindful breathing, intentional relaxation, proper nutrition, and periodic recharging, anyone can enhance their well-being and sustain their energy throughout the day. Here are some tips from The Inkblotters to get you started!

Morning Meditation for a Serene Start

Morning sets the tone for the day. A tranquil start can profoundly influence your mindset and effectiveness.

  • Create a morning ritual: Begin your day with a meditation or deep-breathing session to center your thoughts and clear your mind.
  • Embrace the silence: Spend the first few minutes of your morning in complete silence, away from digital disturbances.
  • Set intentions: List your day’s priorities and intentions to cultivate a focused and purpose-driven mindset.
  • Visualize your day: Spend a moment visualizing a successful and calm day to enhance your mood and increase motivation.

Tranquil Tactics for Stress and Anxiety Relief

Managing stress and anxiety is key to maintaining balance throughout your hectic day.

Mindful Movement to Synchronize Body and Mind

Integrating physical activity into your daily routine is crucial for both mental and physical health.

  • Stretch regularly: Take short breaks to stretch, which can reduce muscle tension and increase blood flow.
  • Practice yoga: Yoga combines physical poses with breathing exercises and meditation, promoting overall well-being.
  • Go for a walk: A brief walk – especially in a natural setting – can dramatically boost your mood and energy levels.
  • Incorporate micro workouts: Brief, intense workouts can be sprinkled throughout the day to keep energy levels high and mind focused.

Nutritional Nourishment to Fuel Your Day

What you eat significantly affects your energy levels and mood throughout the day.

  • Hydrate often: Start your day with a glass of water and keep a water bottle handy to ensure you stay hydrated.
  • Choose whole foods: Opt for fruits, vegetables, and whole grains that provide slow-releasing energy.
  • Plan healthy snacks: Have healthy snacks like nuts or yogurt to maintain energy levels between meals.
  • Include protein: Eating protein-rich foods can help sustain energy longer and stabilize blood sugar levels.

Digital Detox to Unplug and Recharge

In an age dominated by digital devices, stepping back is vital for mental clarity and recovery. This deliberate disconnection allows the mind to rest, helping to restore focus and reduce the overwhelming influx of information.

  • Set boundaries: Allocate specific times to check emails and social media to avoid constant digital stress.
  • Read a book: Replace screen time with reading to reduce eye strain and engage your mind differently.
  • Tech-free zones: Establish areas in your home where digital devices are not allowed, promoting peacefulness.
  • Take tech breaks: Regular intervals without digital devices can help reduce dependency and increase personal interactions.

Incorporating these wellness practices into daily life doesn’t just improve physical health; it also fosters mental clarity and emotional resilience. By regularly dedicating time to breathe deeply, relax fully, refuel wisely, and recharge effectively, individuals can maintain a balanced state of mind and body. This approach not only enhances daily productivity but also contributes to long-term health and happiness.

Unleash your creativity and make a statement with custom designs from The Inkblotters.

Guest blog post by Stephanie Haywood, read her previous guest blog post HERE and HERE or visit her website: MY LIFE BOOST.

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Keto Diet and Why You Should Try It

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You may have heard celebrities rave about this diet, or maybe you have a friend who is trying it out. But what exactly does this diet consist of?

Basically, it’s a high fat, low carbohydrate diet. What are some of the benefits of this diet? Apart from being a healthy alternative, it also is linked with potential weight loss and fat loss.

A Keto diet is made up more or less of:

55-60% fats

30-35% protein

5-10% carbohydrates

But what do those percentages mean and how do they translate into a meal plan?

A basic Keto meal contains less than 50grams of carbs per day. The majority of calories in a Keto diet comes from fats, while a small portion comes from proteins.

Why is this diet effective?

Usually, the body relies on carbohydrates for energy, but when it can’t it will begin to burn fat for fuel. This is why a high-fat diet will help reduce fat mass, waist circumference, and overall weight.

Below is a 1-Week Meal Plan:

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Have you tried Keto Diet before or are you planning to in the New Year? Let me know in the comments below!

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How to Choose Healthy Yogurt

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Photo courtesy of http://www.medicaldaily.com

Are you one of those people who go for yogurt when trying to lose weight or just trying to be healthy? Well, not all yogurts are made equal, meaning that a lot of times your good intentions of being healthy might actually backfire when you’re consuming yogurt that is high in sugars.

Sometimes even yogurts low in calories are still high in sugars, which end up not being that healthy at all or contributing to inflammation for acne-prone skin.

So how can one not fall into the trap of consuming the wrong yogurt?

Have no fear, as I will let you in on a little secret.

When choosing yogurt you need to see the amount of sugar it contains (it doesn’t matter if on the front they advertise it as being Light or ‘Only 80 calories!’), what matters the most is the amount of sugars found within. Where can you check that? Usually, that is found in the back of the yogurt or in the small print at the bottom.

The healthy choice for yogurt that is to aim for yogurt that contains between 8-14-grams maximum of sugars.

The second thing you need to aim for is to select yogurts that are high in protein as they’re likely to contain less sugar as well.

The best choice overall for yogurt is plain Greek yogurt as that doesn’t contain any sugars. You can try to sweeten it up with fresh fruit such as raspberries or blueberries.

Yogurt can be a healthy meal option when trying to lose weight, but choosing the right one will make all the difference.

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My Bad Romance: My First Kiss

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kissing

It was a typical morning in my seventh-grade life. I’ve never been a fan of math, especially since that year I had begun Pre-Algebra. But the only thing that made that class bearable was the fact that the boy I had a huge crush on since sixth grade sat right in front of me in class. Since we were friends, I’d often find any excuse to talk to him. I’d ask him about movies. How the Chicago Bulls were doing that season (he was a huge fan and always wore a Chicago Bulls cap, strictly backward as per the ‘90s cap etiquette for cool kids).

Our history was somewhat complicated. As in the year before I had given him a Valentine’s Day card that I had made and written a poem that went along these lines:


Nobody knows of my feelings for you,
I keep them hidden, clear out of view.
But the tracks in the snow may give a clue,
But nobody knows of my love for you.


Now my grand romantic gesture would’ve been all fine and dandy if my best friend at the time hadn’t started dating my crush that week of Valentine’s. Our classes had boxes for Valentine’s cards, and I had placed mine in the box on a Monday, my best friend had gotten with the said boy on a Wednesday. Valentine’s fell on a Friday, so now you can see my dilemma. Drama-ensued for a while because of that, until things cleared up (hey, it’s not MY fault they got together after I had posted the card!).


But back to that day in Pre-Al.


It was Halloween, my favorite holiday. All I could think about was how I was going to go Trick-Or-Treating that night (something that truly defied my social group of “pretty popular girls” cause that was seen as “childish” cause ya know when you’re twelve and in a popular group, you need to act like you’re fifteen). This probably explains why I ended up leaving said group, which meant also leaving behind my best friend (and also the most popular girl in seventh grade) which was social status suicide on my part, but I was a rebel!


But I digress.


I was there getting settled in my seat, trying to pretend I knew what was going on (cause ya know, I refused to wear my glasses at the time, which meant that I couldn’t see a thing written on the board and I’m actually surprised I managed to earn B’s in math without ever seeing how the teacher worked out the problems).


Crush Boy sat down and I was doodling on my notebook when he turned around and flashed me his usual charming smile saying, “Happy Halloween!” And then and there just kissed me.


This is where time kind of stopped for me.


My heart was hammering so hard against my chest I was certain that I was going to have a coronary right then and there. My breath caught in my throat, and my cheeks flushed in the most horrendous way (being pale sucks).
“Woo-hoo!” One guy cheered, which pulled me out of the moment and was reminded that I was still in class.


In a math class that also had my best friend (and Crush Boy’s ex-girlfriend) sitting only a few rows over.  I looked over in her direction, and if I weren’t so near-sighted, I’m certain I could see her glaring.


Despite that kiss being simple (we were twelve and in class!), the feelings of euphoria that I experienced from it were something I chased for years, attempting so desperately to feel that lightheaded and blissful. And because this is me, no, Crush Boy and I didn’t have a short-term happy ending. We never dated. Despite him always showing a strange fascination with me, but always dating other girls instead. Later that year I moved, and on my last day of school, he kissed me again (this time after our English). He came up behind me and just planted his lips on me and then said, “Good luck at your new school.” I could barely murmur a reply back before he was already gone, rushing to his final class.


I never saw or heard from him after that day.


Maybe, some people are just meant to be memories.

By: Azzurra Nox

Common Water Brands pH Levels & How They Can Affect Health

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water-droplet1

Everyone (from your doctor to trainer) is always preaching about how we need to drink more water for better hydration and also for optimal skincare. But are all waters the same? With so many brands out on the market, it’s hard to tell sometimes which ones are actually beneficial for us, which ones don’t do anything at all, and the ones that are actually causing harm.

Here are some of the ways that either too low or too high pH levels can cause you harm:

Eye & Skin Irritation

We need to worry when pH levels are either too high (above 10) or too low (below 4). If you wash yourself or drink water with pH levels that are either too high or too low you could cause irritation to yours eyes or worsen skin conditions like eczema and acne.

Upset Stomach

High pH levels or too low can also cause nausea, vomiting, or diarrhea in some individuals. So if you’re someone who suffers from that you should probably look into what water you’re drinking and see which one would be best for you.

With so many brands out there you’re probably wondering, which one is the best for me? Below is a list of common brands and their pH Levels. Anything below five isn’t the best, and the closer to ten is the optimal number for drinking water.

Vitaminwater: 3.4

Propel Zero: 3.5

Propel Fitness Water: 3.6

Penta: 4.0

Dasani: 4.5

Function: 5.0

Perrier: 5.5

Poland Spring: 5.8

Voss: 6.0

Ice Mountain: 6.0

Crystal Geyser: 6.0

Deer Park: 6.3

Smart Water: 6.5

Great Value (Walmart brand): 6.5

Gerber Pure Water: 6.5

Arrowhead: 6.83

Evian: 7.0

Volvic: 7.0

Zephrhyllis: 7.5

Absopure: 7.5

Fiji: 7.5

Super Chill: 7.5

Evamor: 8.0

Real Water: 8.0

Essentia: 9.0

Now from that list you can see that the best brand for an optimal pH Level drinking water is Essentia. I usually drink Fiji and although it isn’t the level that Essentia is, it’s still at a healthy level. All the other waters are probably okay, but the clear loser is Vitaminwater, which is below a 4-level and could actually cause those issues that were mentioned above or worsen them.

What’s important to remember is that water with an alkaline pH improves your body’s hydration levels, supplies essential minerals, and creates a healthy pH balance in your body. However, when water has an acidic pH level you can have skin and eye irritations, stomach problems, the water doesn’t provide a good source of nutrients, and it may lower the pH level in your body causing more harm.

So next time you’re in the grocery store think about which waters are actually doing their job, and which ones you should avoid as you’re just doing yourself more harm and actually paying for it, than anything else.

Did your water brand make the cut?

By: Azzurra Nox

glass-of-water

Five Morning Rituals That Will Kick-Start Your Day!

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For many of us, waking up early in the morning is a must. But if you’re not an early bird (as myself), waking up early can truly seem torturous. How can you alleviate this problem or at least make those early morning wake-up calls seem less dreadful? Here are a few of my morning rituals that help me jump-start my morning and be ready for the day.

Choose a Pleasant Alarm to Wake-Up To

I don’t know about you, but I’ve always found that being utterly startled out of sleep already puts me in a foul mood before I even set foot out of bed. Throughout the years I’ve found that being slowly awakened to a pleasant sound that gently lulls me out of sleep works wonders. I’ve been waking up to The Cure’s Just Like Heaven for years now. There’s something about Robert Smith’s dreamy voice and the uplifting spirit of this song that somehow makes me feel like my day is going to be awesome. Choose a song that makes you feel good or even a relaxing instrumental and start your day with some positive vibes!

Cup of Tea

I’m a tea lover, and if there’s one thing that will put me in a bad mood first thing in the morning is if I have awful tea (which also makes me a tea snob). I usually favour English Breakfast or Darjeeling Tea for the mornings. There’s something about the aroma and the comforting warmness of it that makes me feel like I’m being cuddled up in a snuggly blanket. Some of my favourite tea brands are: Twinings, Ashby, Mighty Leaf Tea, and . If you’re more of a coffee person, then go ahead and have that. But something about drinking a hot drink will soothe any morning jitters and get you prepared for the long day ahead.

7-Minute Reading

I know some people love to read the morning news, and that’s good if that’s what you like to do. I usually try to avoid being bombarded by the news first thing in the morning, mostly because a good portion of the news if always somewhat depressing. Instead, I try to wake up my brain with some leisure reading. Usually it may be a magazine article or simply reading a few pages of whatever book I’m currently reading. Whatever you choose doesn’t matter as long as it helps you motivate yourself to wake up.

7-Minute Workout

I’m not the best person when it comes to exercise (at least in the formal going to the gym-sort), but I’ve found that doing this simple exercise routine 7-Minute Morning Workout In Pyjamas by Joanna Soh is the best way to get your blood flowing and shake off the morning blues. This exercise is simple and doesn’t take too much time out of your morning routine. If anything, it helps you work off that extra glass wine or scoop of ice cream you had before going to sleep the night before. It’s also fool-proof enough that even hungover or sleep deprived you can manage to do these easy steps. In just seven minutes you’re able to loosen your muscles and get your heart rate going. And don’t worry if you work up a bit of a sweat, just jump into the shower afterwards!

Lemon Water

This is simple! Just take a glass of hot water and spritz some lemon juice (or add a slice of lemon) to the water and drink this either before your morning coffee or tea, or even after. This Lemon Water is an excellent source of Vitamin C (much needed during flu-season!) and an amazing way to rid your body of unwanted toxins. Not only that, lemon aids in reducing pain in the body and any inflammation in joints. Not to mention that it tastes delicious!

These are just some of my morning rituals. Leave some of yours in the comments below!


Lemon Water image taken from eblogfa.com

By: Azzurra Nox