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You are here: Home / Archives for Diet

5 Low Carb Diet Tips

November 16, 2017 by Momstart Leave a Comment

 

My husband and I have been on the Low Carb diet for almost almost two years now. We quickly lost a lot of weight and now use it to maintain our lifestyle. I lost almost 30 pounds and he lost almost 50 pounds. It’s not easy to do at first because giving up sugar and carbs at the same time was hard. However, the results are worth it. I feel so much better after doing it.

 

Low carb diet tips

 

5 Low Carb Diet Tips

If you are following a low carb diet here are a few tips to help you reach your weight loss goals.

1. Don’t give up and have a support group.

One of the best tips I want to give you is to have a support group. I’m part of a group on Facebook and we share our ups and downs. My husband uses Reddit as his support group. He learned a lot and found some really great recipes along the way. He still does. He’s also used a lot of resources to create his own source of information that he shares with friends to help them start the same diet. Also, I have to say don’t give up. Use your support group so you don’t give up. It will be hard. It might take a little time to kick start the weight loss. If you feel hungry don’t jump to carbs, try some good healthy fats like nuts, olives and avocados.

2. Know when to consume carbohydrates.

You need to be aware of your daily routine and your individual response to carbohydrates, as there are certain periods of time when you can consume more carbohydrates than otherwise without causing detrimental blood sugar spikes. We decided to stay away from carbs completely at first. We didn’t exercise either, well I did when I was living in an apartment with a gym, but my carb intake did not increase much at all. But if you do think  your body needs carbs here are a few tips.

The ideal time for carb consumption is before, during and after your exercise sessions. This is particularly applicable if your exercise sessions involve weight training, are intense or last for more than 2 hours. Make sure to eat your carbs before, during and after your exercise regimen to ensure that your intake will not affect your blood sugar levels or cause any damaging effects to your body.

If your exercise sessions fall into these categories you may be able to consume up to 600 calories of carbohydrates in a day. However if your carb intake exceeds your immediate energy requirements your body will store any excess, much of it as body fat. If you goal is fat reduction do not eat too many carbs, especially in a non-exertion period.

 

3. Know your own body’s fat levels.

If you have a beer-belly or a muffin-top like my husband and I did, then you are obviously aware of your need to burn fat. However, once you lose weight it can be difficult to know how far to go. Don’t lose weight below a healthy BMI.

This is a tip to not take lightly.

Losing weight to unhealthy levels causes different but serious health issues. Simple BMI calculators are freely available on the internet. We use Myfitness pal on our phones. To get started we kept track of everything we ate so that all our levels were correct. I think we did 5 % carbs, 80% protein, 15% fat and sometimes we just did more fat and less of something else.

If you follow a low carb diet correctly, you will lose the stubborn fat and improve your current health and feel a lot better.

4. Know what’s in your foods.

Don’t fall for the advertising trap of eating low carb meal replacement shakes, bars, ice cream and sugar-free snacks that are supposed to be great for people wanting to lose weight.

Many processed foods contain some amount of maltitol that may cause intestinal discomforts. Those foods that you often see being advertised for weight loss contain preservatives and other chemicals. Certain food are processed in ways that you may not even be aware of and by eating them you increase your risks of ingesting harmful chemicals.

Have you ever eaten something that didn’t agree with you?

For example, eating whole avocados is definitely healthy but if your guacamole comes from a colorful package picked from one of the aisles in your grocery store and you can’t pronounce the ingredients, you could be harming your health. Low carb doesn’t necessarily mean healthy. I find it’s best to make your own foods. Simple low carb food items combined make for great meals and snacks.

5. Know that your weight loss can stall…but keep going!

If you go on a low carb diet you could lose from 3 to 20 pounds during the first few weeks. Your actual loss will depend on how much body fat you are carrying and how strongly you restrict your carbs. These results can cause you to feel highly elated! However, after a few weeks your weight loss may stall or plateau. This is normal, so don’t despair.

Once you have made the decision to go on a low carb diet, you can follow it for life. It is a lifestyle and life-changing diet. So don’t stop, keep going! Look at your carb intake and reduce it to the level that makes your weight head downwards again.

Just remember to apply healthy food choices that supply your body’s nutritional requirements, rather than oversupplying its energy requirements. With some practice and self-observation you will be able to fine-tune your carbohydrate intake. This will allow you to continue with your weight loss in a progressive manner without risking your health in the process.

Filed Under: Diet, Keto, Low Carb

Short List of Low Carb Diet Foods: Low Carb Food List

November 15, 2017 by Momstart Leave a Comment

Sticking to a low carb diet may seem difficult in the beginning because you have to give up some foods you might be quite attached to. However, if you follow and persist with this type of diet your health will improve, you will lose weight and you will experience far fewer feelings of hunger. I know this because I lost almost 30 pounds on this diet, while my husband lost almost 50 pounds. I would say, if you feel hungry just add some healthy fats to your diet.

Low Carb Food List

Below are a few examples of healthy allowed foods and their nutritional content. You may include any of these foods in a low-carb diet.

Low Carb Food List

Eggs

Eggs are one of the most important foods in a low carb diet. They are protein rich, low carb and healthy! One 50 gram boiled egg contains 0.6 grams of total carbohydrates.

Eggs contain essential minerals such as selenium and lutein. Selenium improves cellular function in the entire body and lutein helps prevent heart attack and stroke. Lutein is also beneficial for eye health as it protects against the adverse effects of the sun’s rays.

Each egg contains vitamins A and D and the yolks contain choline, riboflavin and B12.

Olives

If you are on a carb restricted diet, olives can be your best friend. 100 grams of olives equals 6 grams of total carbohydrates. Olives do not taste as sweet as some other fruits – and yes, olives are a fruit. Olives contain phytonutrients called hydroxytyrosol which are known to help prevent cancer and bone loss. Its monounsaturated fat content can help lower blood pressure.

Zucchini

For every cup of zucchini, you consume 10% of daily dietary fiber requirements and only 3.5 grams of total carbs. Its fiber content can definitely help prevent constipation and improve digestion. Zucchini won’t give you blood sugar spikes and it contains vitamin C and potassium.

Salmon

Salmon is rich in omega 3 fatty acids and almost everybody is aware of this fact. For counting carbs, salmon contains 0 grams of carbs! So this food source is one for you to add to your low carb diet meal plan as it has so many nutritional benefits.

Salmon is a good source of bioactive peptides. These bioactive peptides provide helpful support for joint cartilage and also aids in the prevention of digestive tract inflammation. In addition, they are an excellent source of vitamin B.

Clams

Sea foods are naturally low in carbs and clams are no exemption. Clams are loaded with iron that helps prevent anemia and an excellent source of protein. Clams can be good sources of minerals such as manganese, selenium, zinc and copper. Clams have such a high content of iron that there are warnings against eating too many. This will only be an issue if you are eating more than a few ounces every day. 
Melons
Fruits such as melons are not only popular for their low carb content of 8 grams per 100 grams of melon, but also for their nutritional benefits. Cantaloupes and watermelons are few varieties of beneficial melons. These melons are rich in vitamin C that help with the maintenance and growth of body tissues. Melons also help strengthen one’s immune system because of its vitamin A content. 

Cantaloupe melons are loaded with potassium which helps reduce the adverse effects of eating high-sodium foods known to be responsible for raising blood pressure.
These low carb foods are only a sample of what you can eat if you follow a low carb diet. You do not have to live on lettuce and carrots, you can add meats, cheese, nuts and other healthy foods to your daily meal plan. The main point to remember is to count your carbohydrate intake and stay within your daily limits!

While these foods are lower in energy or calorie values than the high-carb foods you may be used to, they will have higher nutritional value than those same foods (which is a very good thing). This combination means better nutrition and less body fat.

Filed Under: Diet, Keto, Low Carb

KETO Friendly Cheese Bowls & Burritos : Cheese Folios™

November 13, 2017 by Momstart Leave a Comment

We received samples for review.

These Cheese Folios™ have been fantastic on our KETO diet. We have used them as burritos and as cheese bowls. By just following the directions on the back of the package. They can easily get a little greasy but if you follow the directions in the oven they work better than in the microwave.

We love using @jarlsberg_ #cheesefolios on our #keto diet. Easy to use and get creative with like making cheese bowls for taco night.

A post shared by Louise Bishop (@momstart) on Nov 13, 2017 at 11:03am PST

 

These are created by Lotito Foods, the family owned, four generation cheese and specialty food company. It’s a great way to make something creative on the holidays and stay on your Keto Diet. They are delicious, wholesome and holiday-ready  for the 2017 season: Cheese Folios™. The delicious Cheese Folios line is revolutionary: lightly baked pliable sheets of cheese that are made from Parmesan, Cheddar or Jarlsberg® cheese. Perfect for parties, get-togethers or anytime during the busy holiday season, these quick and easy baked recipes have only 1 gram of carbs and provide 12 grams of protein per serving.  They are made from cows milk not treated with growth hormone rBST*. Folios is first ever gluten-free, low carb wrap made of 100% cheese that can be filled with veggies, your favorite deli meat, or anything you desire.

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Folios is available in three delicious flavors:  Parmesan Folios, taken from the authentic most famous cheese of Italy, with a nutty, fruity blast of flavor; Cheddar Folios, impart a  rich, Vermont buttery cheese taste and Jarlsberg®  Folios made with Jarlsberg cheese offer the classic mellow yet slightly nutty deliciousness  in every bite.  This innovative breakthrough offers both home cooks and chefs’ creative ways to use Folios.

Cheese Folios are availablein a 4 count pack at a SRP of $6.99 and are shipped to supermarkets in the deli section in cases of 12. 

 

About Lotito Foods: Lotito Foods family business started in the 1890’s in Corato, Italy, and moved to the U.S. in the early 1900’s. Lotito Foods is a fourth generation cheese and Italian specialty food company offering both imported and domestic Italian cheese. Lotito Foods offers retail, consumer and private label food product lines, which are available nationwide. Folios is part of the Lotito Foods family. Cheddar Cheese Folios is the winner of the 2017 Editor’s Pick Best New Product from Gourmet Retailer News. For recipes or where to purchase visit www.CheeseFolios.com.

For more information go to www.lotitofoods.com and www.cheesefolios.com

Filed Under: Diet, Keto, review

How to Start A Low Carb Diet

August 14, 2017 by Momstart Leave a Comment

Here is another post to help you get on your way to starting a low carb diet. It’s not going to be easy, but once you start a low carb diet and stick with it for at least 30 days your body doesn’t crave those carbs as much. I know because I’ve been there. So here is how to start a low carb diet.

Start a Low Carb Diet

How to Start a Low Carb Diet:

1. Start by cutting out all the carbs you can and know of: breads, crackers, sugars.

Limiting your carb intake may prove to be difficult in the beginning, but it is easier and more efficient than trying to reduce your fat or caloric intake. If you continue to limit your carb intake, after a while you will find that your cravings will greatly reduce and stop. The addiction lessens as your low carb eating becomes easier and your lust for carbohydrate rich foods subsides.

2. Do not limit your fat intake along with carbs.

Simply limiting your calorie intake or limiting your fat consumption for a few weeks or months may result in temporary weight loss, however the weight can quickly return as old eating habits do too.

3. Eat foods high in protein.

One of the main reasons why a low carb diet allows you to achieve sustainable weight loss is because the fats and proteins you eat are two components for satiety. Eating protein foods doesn’t make you crave more protein foods. Once you have eaten your meal, you won’t be almost immediately craving for another one. You will feel full.

4. It has to be a life choice.

For my husband and I this is now our lifestyle. If you want to sustain your weight loss, your diet should also be something that you are prepared to continue with. If long-term weight loss is truly your goal, make a lifestyle choice to reduce the amount of carbs you eat every day. You will lose weight, feel better and improve your health considerably.

5. If you are ready to go hard core, cut all carbs, and all sugar.

When I was finally ready to hit this diet with all I had I gave up all sugar and all carbs for the entire month. It wasn’t easy, I had some not so desirable side effects but once I got through those 30 days everything had been working quite well for me. My diet satisfies me and I find plenty of options to stay on course.

Filed Under: Diet, health, Low Carb

Nutrisystem Challenge: Month 3 Results

July 7, 2014 by Beeb 7 Comments

I'm proud to be a #NSNationBlogger. Click here to start your weight loss journey!

Food, program and supporting material provided by Nutrisystem. Always consult with your doctor before starting any weight loss program. This is a personal account of our experience and not intended as medical advice.

It’s been three great months on Nutrisystem! Check out our results below to see how we’re doing, and watch our video to hear about the insights we’ve gained and how we’re feeling 3 months in.

Beeb:

Beeb, Month 3

Beeb, Month 3. Photo on the left courtesy SeaWorld!

Starting weight: 141.6 lbs
Month 3 weight: 134.8 lbs
Total lost on the Fast Five: 1 lb
Total weight lost: 6.8 lbs

Starting Measurements:

Chest: 37″

Waist: 31″

Hips: 38.6″

Arms: 10.5″

Thighs: 19.5″

Month 3 Measurements:

Chest: 36.7″

Waist: 31″

Hips: 38.1″

Arms: 10″

Thighs: 17″

Jai:

Jai, Month 3

Jai, Month 3

Starting weight: 197 lbs
Month 3 weight: 182.2 lbs
Total lost on the Fast Five: 9.2 lbs
Total weight lost: 14.8 lbs

Starting Measurements:

Chest: 40.75″

Waist: 40″

Hips: 38.5″

Arms: 14.25″

Thighs: 21.75″

Month 3 Measurements:

Chest: 39.3″

Waist: 38.8″

Hips: 37.4″

Arms: 14.2″

Thighs: 21″

Have you ever tried Nutrisystem?

Filed Under: Diet, personal Tagged With: NSNation, Nutrisystem

Nutrisystem Challenge: Week 12

July 1, 2014 by Beeb 7 Comments

I'm proud to be a #NSNationBlogger. Click here to start your weight loss journey!
Food, program and supporting material provided by Nutrisystem. Always consult with your doctor before starting any weight loss program. This is a personal account of our experience and not intended as medical advice.

Beeb:

Current weight: 137.8
Weight Last Week: 134.8 lbs
Weekly Weight Gained: +3 lbs
Starting weight: 141.6 lbs

Jai:

Current weight: 185.8
Weight Last Week: 185.6 lbs
Weekly Weight Gained: +0.2 lbs
Starting weight: 197 lbs

I was on the road traveling for literally all of last week, so it was an “Off” week for us both. I was attending work events where the meals were on a different schedule than I normally eat – not to mention different time zones – so I would end up overeating, especially when dinner was served late at night. Plus, all of the options were so delicious and plentiful that it was a challenge to practice healthy moderation while feeling hungry and tired. Add to that the fact that I was washing every meal down with cocktails, and it’s no surprise that I am feeling a little bloated this week. 😉 Jai’s weight stayed right around the same range – he was dealing with a lot of paperwork and projects while I was gone, which ended up tying up his time and interfered with his jogging schedule. He also splurged while I was gone and bought a bag of avocados, which he ate quite a few of in one sitting. 😉 I know it doesn’t sound much, but usually we limit our daily avocado intake because they are considered a limited “Extra” on the plan due to the fat content. Jai and I have joked that we know Nutrisystem really works to change your mindset, because now we consider eating avocados and extra hummus with vegetables to be a “Cheat”. 😉

But rather than just focusing on what I consider to be an inevitable fluctuation up, I’d also like to talk about what I did right. Although I knew that most of the week would be spent at events where meals would be served, I carefully planned ahead to any time where I would not be at an event so that I could bring my own Nutrisystem entrees and program-friendly snacks. I looked at my itinerary and drew up a list of how much food I needed and made sure to pack it all in my suitcase the night before I left. I made up my own bags of PowerFuels/SmartCarbs for snacks – a peanut and raisin mix – and also brought along some unusual plastic dinnerware. Did you know that plastic skeleton hands are the perfect size for grabbing meatballs?

I stuck to my plan in the airport, although I got derailed at a few points. When I got on my first flight, they announced over the intercom that there was someone with a peanut allergy on board, so the passengers were asked to please not eat any peanuts on the plane. Ooops, so much for my trail mix! I could have eaten one of my Nutrisystem desserts instead, but they were in my suitcase that the crew had me gate check because they ran out of room on the plane. Oops again! So at this point, I felt completely justified in eating the little cookies that the stewardess gave me. 😉

During my travels, I had one free day to go sight-seeing, and I packed my NS food along with me. Not only was I able to stick to the plan, but it was so much easier to have food already in my bag than having to track down a restaurant and stop what I was doing – it saved me money and also allowed me more time to look around! I have a good memory of walking around downtown Montgomery, Alabama, eating a Nutrisystem lunch bar while drinking a Diet Dr. Wham (The south’s answer to Mr. Pibb) and getting caught in intermittent rain downpours while walking to the Hank Williams Museum. The adventure is all part of the fun of traveling!

Speaking of walking, let’s also talk about exercise. I’ve always had a hard time exercising while I travel, and not because I don’t want to – the hotels I stay at usually have great gyms on site. But media events involve a lot of walking and standing, and my knees/joints hurt enough at the end just from that, so I don’t want to literally hurt myself exercising – not to mention that I pretty much get zero sleep on trips as it is, so do I really want to spend an extra hour exercising at 3 AM? But I recently found this awesome video that show MMA champ Ronda Rousey’s ab workout, and it’s one of the best ab workouts I have ever done. I’ve never felt a burn in my abs they way I do with this one, and the best part is that it is no-impact on my legs and can be done in minutes with no equipment (Since I’m not doing the medicine ball part). So the first few mornings of my trip, I would do this workout at 4:30 in the morning in my hotel before getting ready for the day – I think I deserve some props for that. 😉 The only reason I stopped is that half way through the week, a flight delay almost caused me to miss my flight, so I was RUNNING through the Atlanta airport like a bat out of Hades, carrying two heavy bags on my shoulder because this was the same day that my suitcase decided to break. Once I made it to my gate, I was standing there in a business suit, literally dripping with sweat and hyperventilating. I made my flight, which was the important thing, but when I woke up the next morning I could barely move because my back hurt so badly. I was scared that I wouldn’t be able to walk, but after copious amounts of ibuprofen, a lot of stretching and a nice hot shower, I was good to go and then spend that entire day walking all over Montgomery sightseeing. Suffice to say, I didn’t want to push it, so I haven’t done my ab workout since getting home because my back is still sore, although I’m feeling much better today so I’ll be back to my normal routine this week.

How do you manage your eating habits on the road?

Filed Under: Diet, personal

Nutrisystem Challenge: Week 11

June 23, 2014 by Beeb 5 Comments

I'm proud to be a #NSNationBlogger. Click here to start your weight loss journey!
Food, program and supporting material provided by Nutrisystem. Always consult with your doctor before starting any weight loss program. This is a personal account of our experience and not intended as medical advice.

Beeb:

Current weight: 134.8 lbs
Weight Last Week: 136.4 lbs
Weekly Weight Lost: 1.6 lbs
Starting weight: 141.6 lbs

Jai:

Current weight: 185.6 lbs
Weight Last Week: 185.2 lbs
Weekly Weight Gained: +.4 lbs
Starting weight: 197 lbs

This week, I lost 1.6 pounds and Jai had a slight fluctuation up of .4 pounds. He was a little disappointed to not be losing this week, but it’s such a tiny fluctuation that I think he did great for more or less maintaining the same weight. Also, we had to weigh in a day early this week, because as you read this, I am actually on a plane flying across the country! The magic of modern technology!

I didn’t think it would be a good week for me, so I was stunned to have a loss of close to 2 pounds. I have been fairly active most days by either going for walks or doing an ab crunch workout, but Jai and I did have a fast food moment last week that I thought might throw me off. I didn’t plan well enough for bringing my Nutrisystem-friendly snacks and ended up ravenously hungry while we were out and about at one point last week, so we made a stop for hamburgers and ice cream that I didn’t think was going to help me much. But apparently one indiscretion didn’t ruin my week!

How are your summer goals coming along?

Filed Under: Diet, personal Tagged With: Nutrisystem

Nutrisystem Challenge: Week 10

June 16, 2014 by Beeb 6 Comments

I'm proud to be a #NSNationBlogger. Click here to start your weight loss journey!

Food, program and supporting material provided by Nutrisystem. Always consult with your doctor before starting any weight loss program. This is a personal account of our experience and not intended as medical advice.

Beeb:

Current weight: 136.4 lbs
Weight Last Week: 136.8 lbs
Weekly Weight Lost: .4 lbs
Starting weight: 141.6 lbs

Jai:

Current weight: 185.2 lbs
Weight Last Week: 185.4 lbs
Weekly Weight Lost: .2 lbs
Starting weight: 197 lbs

During this week of our Nutrisystem journey, I had a loss of .4 pounds while Jai had a loss of .2 pounds. My weight had been 136 pounds on Friday, but I think the bottle of wine I bought that night may have added the extra .4. 😉 But a loss is a loss is a loss and we are both happy. Jai has been doing an awesome job of going for consistent jogs through the week, while my working out last week was a lot more sporadic. I’ve been feeling really wiped out and not well from a lack of sleep, and I’m trying to get back on a better schedule – I can definitely feel the difference when I’m less active, because it impacts my energy and overall feeling of health. I did try to take the evenings to relax a bit over this weekend, but it’s been hard to get to sleep even when I’m not working super late because your body gets all thrown out of whack. But it’s all about course correction and adjusting. I’m trying to balance my career with the whole rest of my life, including health, and I don’t really know how to not be a workaholic – like I said to Jai yesterday, I’ve been “Me” for 30 years, and I don’t know how to be anyone else, so the changes I need to make for my well-being are not always intuitive to me at all. But I’m working on it and I’m taking much better care of myself than I was a year ago!

We’re so glad to be on Nutrisystem and have one less thing to stress about – not having to worry about making food frees me up to work on all of these other core reasons behind my sometimes-poor health, which is what has made the longterm change for me.

Filed Under: Diet, personal Tagged With: NSNation, Nutrisystem

New Years Resolutions

December 28, 2008 by Momstart Leave a Comment

My New Years Resolutions are stacking up on me. With the holidays and my daughter’s birthday here my diet flew out the window. So number one is getting back on the diet. My diet is mostly eating healthy with more protein and fewer cookies. I have a tendency to eat a dozen at a time.

My husband bought me a pocket bible, well it’s a little bigger than a pocket size but it is still small enough for me to keep on me. So my resolution is to carry it with me and read it. He also bought me a new devotional bible so I hope to be able to do a devotion at least three times a week with the goal of every day. I have learned that I need to make obtainable goals or I’ll just give up.

I need to get more organized so that I can get more done. Sometimes at night when I have posts I need to write for different sites; I completely forget what I was going to write about. For example tonight. I was going to write a post for Props and Pans, but I just can’t remember what I was going to write about. I was going to submit a Monday Must Have, and I forgot what it was that I can’t live without. Ironic isn’t it. I also need to write some posts for my best friend under Freebies over at Mom Giveaways, but now I just want to crawl into bed and it is only 8. I’m getting old in my young age.

Now, as part of my first resolution, I need to go out and walk every day. No matter what the weather is. It will be good for my kids to get the fresh air as well. We need to walk to the mail box and not get in the van and drive. I started driving to the mail box as soon as the rainy season hit. Yep, I’m lazy!! It’s a mile there and back.

Oh, and I want to write better posts to help you save money. Where to you shop? I need to write my meal plan too.

I also need to stop procrastinating every month in writing my MOMS CLUB Newsletter every month. I have so many pages left. I better go work on it.

What are your New Years Resolutions?

Filed Under: Diet, MOMS Club, New Years Resolution

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