Archive of ‘Lifestyle’ category

Superfood Spotlight: hemp seeds!!! get ready for TONS of protein & fiber

Pick up a bag of hemp seeds, flip it over & read the nutrition facts on the back—it’s NUTS. Hemp seeds are literally FULL of protein & fiber.

Let’s dive in, shall we?

3 tbsp of hemp seeds (shelled—I get these) provide 10g of protein & 3g of fiber, which is 11% of your daily recommended fiber.

WOW! Right?

To put things in perspective 1 hard-boiled egg = 6g of protein.

3 tbsp of shelled hemp seeds also provide tons of vitamins and minerals, including:

  • 45% of your daily recommended magnesium
  • 20% of your daily recommended iron
  • 110% of your daily recommended manganese (not a typo!)
  • & 45% of your daily recommended phosphorus.

NUTS, right?

Speaking of nuts… That’s kind of it’s flavor. It has a buttery-nutty flavor to it, & it’s SO good.

Can you tell I’m very into it? ; )

Here are some ways to enjoy them: 

  • Add them to your smoothies
  • Top your smoothie bowls with them
  • Add them to yogurt
  • Add them to cereal
  • Top your toast with them (#tuesdaytoast)
  • Add them to your pancake batter/nanacakes
  • Have them on their own (yes, I’ve had them straight out of a spoon—in fact I just had a spoonful of them RN lol)
  • Or on a spoon with peanut or almond butter. No shame, guys ; )

Those are some of my favorite ways to have hemp seeds, but you can obviously add them to anything & everything you’d like! They’re very versatile.

It’s like a healthy, nutty sprinkle. It’s so good!

You could also bake with them during the holidays. YUM! LMK if you add them to any of your holiday recipes? I’m all ears : )

Chat soon!

<3,
Bita

+ try this fiber-filled fitness bread + coconut yogurt recipe too

+ learn about chia seeds & ground flax seeds

+ more nutrition tips & tricks

Some kitchen faves:

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Sunday Splash: fall vibes & fitness

Who’s ready for bed? Everyone, hands up?

I’m definitely exhausted in the best way possible—this past week was filled with lots of fun, family get-togethers, relaxation, & yummy food. BTW, we still have TONS of Nutella-stuffed Nutella cookies in the fridge. I might have gotten a little carried away & made way too many.

This year, I went for a run before our Thanksgiving get-togethers & it felt SO good. I definitely want to make it a tradition. Fresh air, fall leaves & endorphins? YES PLEASE!

I’m still not a fan of running on the treadmill (any tips here?) but running outside is hands-down one of my favorite ways to workout. I usually shoot for 1-2 runs a week, and I go to the gym on the other days.

Fall vibes & fitness have been our theme lately.

We shoot for daily workouts, & usually hit 5-7 workouts a week. I’d love to say it’s 7 days/week every week, but being real here, that doesn’t always happen. If I miss a day, I try not to dwell on it too much, & instead I focus on hitting it hard the next day.

A few things that help us reach our fitness goals?

  1. HABITS: during the week, we go to the gym as soon as we get home from work. This trigger helps SO much with consistency. During the weekend, we try to get our workout in, in the morning, before we head off to any weekend plans. This way we don’t miss it by getting home too late/coming home exhausted.
  2. BUDDY SYSTEM: we go to the gym together, whenever we can. This helps with accountability & motivation.
  3. BCAAS: BCAAs feed our muscles and protect them, so we burn fat (not muscle!) while we work out. SO important. They’re essential amino acids—meaning our bodies can’t produce them on their own so they need to come from our diet. It’s best to take them 3x per day—before your workout, after your workout, & before bed. More details here. Oh & update if you’re following JOYFETI on IG, I can swallow two BCAAs at once now. Small wins, guys! LOL. I take these vegan BCAAs, which I’m about to take again right now.

I just finished drinking my peppermint tea & I’m off to get ready for bed & pop 2 BCAA pills. Popity pop.

Sweet dreams!

<3,
Bita

+ if you’re a runner, find out how to find the right pair of running shoes for YOUR feet (+ an interview with A Runner’s Mind)

+ check out the JOYFETTI playlist: energized—it’s perfect for working out!

[ the vegan BCAAs I take ]

Fall vibes x fitness:

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How to eat Fitness Bread—a yummy little snack

Have you guys heard about “Fitness Bread”?

I’d heard about it hear & there in talks about fitness & nutrition, but I never really sought it out.

But, then, today, on my 2nd trip to Whole Foods (there were 3 today—gah! Thanksgiving for ya) I spotted it. And instantly, I had to have it. After checking the ingredients of course—we’re solid. More on that below.

The funny thing is, right away, I knew exactly what I wanted to have it with: COYO coconut yogurt. To the point that I started craving it.

COYO caught my eye a couple months ago & Arrash I really liked using it as a spread on toast. We topped it with honey & pumpkin pie spice (YUM!) & it was sooo good. I had a feeling it’d be delicious with Fitness Bread too & it was! Fitness Bread is kind of long—the pieces are really wide, like double the width of a typical slice of bread—so I cut it in half.

It really hit the spot.

Once I took a bite, I knew I had to snap some pics to share with you guys—it’s definitely worth trying.

Oh & side note: I’m so sorry I completely ripped the packaging! The photoshoot was completely spur of the moment, & since I didn’t plan to photograph it, I basically ripped the packaging in half to get the bread out ASAP lol. I was very eager, LOL. My bad.

To make:

  • Cut one slice of Fitness Bread in half
  • Spread COYO coconut yogurt on top
  • Drizzle with honey
  • & sprinkle pumpkin pie spice on top

Easy—peasy!

If you’re wondering what Fitness Bread is made out of (I was too!) here are the ingredients:

whole kernel rye, water, oat kernels, wholemeal rye flour, iodized salt, wheat germ, oat fiber, yeast.

I’m also into it’s nutrition facts.

1 piece (the entire slice—I used 1/2) provides 24% of your daily recommended fiber (yes, please!) & 4g of protein.

That’s 6g of fiber & 4g of protein just from the bread, & then you’re getting some extra fiber & protein from the coconut yogurt as well.

I’m very into it.

The packaging for the Fitness Bread says to eat it within 5 days of opening it, so I’ll be getting creative & thinking of more ways to eat it. Any suggestions? I’m definitely thinking an avocado-tomato combo will be happening soon. Maybe the day after thanksgiving : )

Okay, I’m off to get ready for bed. Very excited about this little discovery. I hope you guys enjoy too!

HAPPY THANKSGIVING!! xx

<3,
Bita

Cute plates I’m loving:

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Superfood Spotlight: nutritional yeast

I kept hearing about nutritional yeast but it took me a minute to finally try it.

About 6 months ago, I finally picked it up from Whole Foods and it was so good, I got a little carried away. I sprinkled it on everything, more or less—but not really a sprinkle, more like a BIG ASS POUR.

I poured it into pasta sauce.

I poured it all over potatoes before I baked them—same with zucchini and squash.

I poured it over mushrooms when I sautéed them.

I even poured it over quinoa whenever I wanted a quick, carb-y snack.

I let Arrash in on this little secret a few weeks ago… That he’s been eating tons of nutritional yeast. LOL. And he was pretty shocked to hear about 1/2 the meals he’s been eating the past few months have been filled with nutritional yeast. #YoureWelcome ; ) (Moana reference—I love that movie!)

Okay, let’s talk about taste first—because really, even if something is healthy & has tons of benefits, it’s hard to get into it if you don’t really enjoy it, right? So, taste…

It really does taste like cheese. Specifically, parmesan.

Can you make a quesadilla with it? No, not really. At least not with nutritional yeast alone. I tried. HA! But it has a parmesan-like taste that’s SO good.

& THE BENEFITS… Let’s get into them.

First off, it’s a complete protein—it provides all nine amino acids our bodies can’t produce on its own, while also being vegan. WIN!

Just 1 tablespoon of nutritional yeast (specifically Bragg’s) provides:

  • 4% of your daily recommended fiber (1g)
  • 4% of your daily recommended protein (2g)—complete protein
  • a ton of B-complex vitamins, such as vitamin B12 (it provides 40% of your daily recommended value of it) < these are added to it

I also sprinkled it over my popcorn, which was delicious, but also messy when I spilled the popcorn. Whoops.

If you’re never had nutritional yeast, give it a try & let me know what you think?

And if you’re already a big fan, what’s your favorite way to use it? Tell, tell. I’m always looking for new ways to use it : )

<3,
Bita

PTFE- and PFOA-free pots & pans + my favorite bowls:

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How to make pumpkin seeds: a quick & easy recipe

Arrash is VERY into Halloween—& Christmas, but we’ll save that for another post.

For weeks now, he’s been telling me, “We have to get our pumpkins. We have to carve our pumpkins”.

About a week ago, we finally picked up two pumpkins, kind of on the smaller side, from Trader Joe’s & we got carving tools from Walgreens.

I wasn’t totally into the idea at first, but once we got into it, I LOVE IT. Carving is super fun—& kind of relaxing too. I feel like all these activities we use to do when we were kids, like drawing, have this kind of meditative feel to them now. Don’t you think? They’re oddly relaxing.

[ Our pumpkins. Can you guess which is mine & which one is his? ]

Anyways, before we started, we decided to save our pumpkin seeds so we could roast them after we finished carving the pumpkins.

It was so much fun carving pumpkins & then winging a very fall-ish recipe together!

& we definitely winged it.

Here’s the recipe we threw together, literally…

What you need:

  • Pumpkin seeds
  • Butter (we used Kerrygold—if you want to keep it vegan, use olive oil instead)
  • Honey
  • Seasoning: pumpkin pie spice, paprika, pepper & garlic salt

& parchment paper! : ) 

Here’s the 2-part recipe (don’t get scared, it’s super quick & easy):

Part 1—in the skillet pan

  • Rinse the seeds, if they’re straight from a pumpkin, drain them, and put them in a large bowl.
  • In a separate bowl, melt some butter in the microwave. Once melted, stir in some honey, and pour it over the pumpkin seeds.
  • Add your seasonings (pumpkin pie spice, paprika, pepper & garlic salt), & stir the pumpkin seeds.
  • Put some butter in your skillet pan and roast the seeds in the skillet on medium heat, stirring constantly (so the seeds don’t burn).
  • Add more honey & seasoning as you like : )
  • After the seeds are roasted the way you like them, turn it off, & move on to part 2.

Part 2—in the oven

  • Lay out some parchment paper on a baking tray and pour your seeds on top, laying them flat. We’re going to pop them into the oven to dry them out a bit. Heat the oven to 450, and, if you’d like, drizzle some honey over the seeds before popping them into the oven. (We did this & it was delicious! Kind of like an extra glaze.)
  • Taste test them & take them out as soon as they’re dry enough & taste the way you like them : )

We snacked on them immediately, after they cooled down just a bit, & put the leftovers in the fridge.

& let me tell you, they’re REALLLLY good coming out of the fridge.

We liked them best that way.

This recipe is inspired by Halloween, but it’s also perfect for taking to Thanksgiving dinner, which we’ll definitely be doing this year.

Let me know if you try this recipe, how you like it. & LMK, if this kind of loose recipe works well for you or if you’d rather have a more measured recipe in the future : ) I love hearing your feedback. Thanks for reading!

HAPPY (almost) HALLOWEEN! xx

<3,
Bita

[ My niece & nephew, Shireen & Nadav, made this for us with their 3D-printer (so cool!) since Arrash is obsessed with The Nightmare before Christmas. Super sweet of them! & so good. They’re 9. ]

Cooking essentials + cute bowls for snacking:

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How to curb your sugar cravings

This is my favorite way to do it: FRUIT.

Lately, I’ve been avoiding dessert—not cold turkey, just limiting it, so I’ve been picking up more fruit at the grocery store.

When I get a sugar craving, I grab some fruit—instead of a brownie. Simple, right?

Some of my favorite fruits to snack on are stone fruits (mostly nectaries & peaches), grapes, & of course, berries. I’m obsessedddd with berries. Antoxidents! & they’re SO yummy!

If your office is filled with chocolate & desserts, pack some fruit with you in the morning and snack on it when you want something sweet.

Another good go-to is apples with nut butter. I love the sweet + salty combo.

Okay, dish… What do you eat to curb your sugar craving?

<3,
Bita

Cute bowls make it more fun:

 

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Sluggishness sucks—here’s how to avoid it

You know that feeling when you’re awake but you don’t feel fully awake?

It’s kind of hard to explain.

It’s kind of like this weird, in-between state where your body’s up but your mind & eyes are still half asleep.

Either you totally get me, or you’re thinking I’m completely nuts… LOL. Either way, I’m sure we’ve all felt sluggish at one time or another, right?

I use to wake up feeling this way, way more than I would’ve liked, so I tried different tactics to avoid the feeling. In my opinion, it’s way better to try to prevent it than to try to get rid of it, because getting rid of it is much harder.

Here’s what works for me:

Quick ways to avoid sluggishness during the day:

Start the day off right

This is key. For me this means drinking a glass of water first thing in the morning & having a nutritious breakfast (for energy). The past few weeks, I’ve also been having cold brew coffee with almond milk. I love starting my day with a morning workout, but lately, I’ve been working out after work or during lunch instead.

Take a walk outside

Getting some fresh air & moving your body makes such a huge difference. I try to take 2 walking breaks during the day while I’m at work.

Ice roll after the shower

I loveeee ice rolling after I take a shower in the morning—before I put on my makeup. It wakes me up because of the iciness, & it also makes my makeup go on smoother. This is the one I use. I keep it in the freezer, & I roll it over my face & neck.

& that reminds… THIS MIST!!

I’m OBSESSED with this mist! I put it on right after I’m done putting on makeup, & sometimes randomly throughout the day. It’s super refreshing, & it gives me a little glow. My friends have noticed it too ; ) It also smells really good! I spray it over my face and sometimes on my chest. I wrote a full blog post about it here, if you want to check it out!

Drink up—chug, chug, chug (your water)

So you stay hydrated : ) I kind of make a game out of it. In the first few hours of the day, I try to drink a glass of water every hour. It’s super fun going to the bathroom every 45 minutes (joke), but it’s worth it. It makes me feel so much more awake. Plus, it’s good for your skin & wellbeing.

If you only try one tip, try this one.

I’ve also noticed when I get headaches, it’s usually because I didn’t drink enough water. So for me, it’s also a way to prevent headaches. WIN!

Keep the music going

Pandora… Spotify… YouTube, you get it… Here are some JOYFETTI playlists if you want to check ’em out.

Flip the sticks in your diffuser or light a citrus candle

When I was in middle school, I remember this one night, I was staying up super late, studying for finals, & I laid out a bunch orange peels on my desk to help me stay awake. I read that citrus smells could do that. It worked, to a certain point. I still use this trick today, but usually with diffusers or candles ; ) I light a candle or flip the sticks in my diffuser. When you flip the sticks it makes the scent stronger, kind of like you just opened it.

If you can’t light a candle at your office, or don’t feel like putting a diffuser on your desk, check out these cute, mini scent pods—they’re portable aromatherapy pods, & the eucalyptus scent smells amazingggg! It’s relaxing and refreshing at the same time. I’m a big fan!

With that, I’m off to wash my face with grapeseed oil, shower & climb into bed. Happy (almost) FRIDAY!! : )

<3,
Bita

[ bkr heart water bottle (similar) ]


Start your day on the right foot:

PC ]

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Grapeseed oil FTW: the best makeup remover EVER

We have two “soap dispensers” in our bathroom—one is branded, and it’s full of soap (normal), and the other one is this glass soap dispenser I filled with grapeseed oil, because I use it as makeup remover.

If you don’t already do this, this little trick will blow your mind.

I’ve been using grapeseed oil as makeup remover for years now & it literally swoops my makeup right off. Even my mascara. & EVEN the makeup I wear to weddings. It’s that good.

When we moved into our last apartment, I ordered us a bunch of bathroom accessories, like this glass soap dispenser, so I could make it easier to use the grapeseed oil. Genius, right? ; )

Arrash & my dad have both mistaken it as hand soap, but only once in a over a year—so I feel like the odds are good, but some confusion might happen if you put it on your bathroom counter. If you can deal with that, it’s totally worth it. (It’s worth it!) You’ll save so much time washing your face. It’s super efficient, & it actually feels good. I’ve never had any other makeup remover feel good, have you?

I usually squirt some in my hand (thanks to the soap dispenser) & rub it all over my face. Then I splash water on my face & wash it like I would with any other face wash.

Because it’s an oil, & I don’t want it to get in my eyes, sometimes I’ll lather a bar of soap and lightly wash my eyelids. If I do, I’ll usually put some more grapeseed oil on my face as a moisturizer before bed, kind of like a night serum.

It’s super moisturizing, so even on days I don’t wear makeup, I’ll still put grapeseed oil on my face before I go to bed. Sometimes I even add a little bit to my body lotion before I put it on—I just mix it in my palm.

Like most things, you can find some pretty big claims on grapeseed oil’s benefits if you do a quick Google search.

Here’s why I use it:

  • It literally swoops my makeup right off
  • It’s moisturizing
  • Our skin can absorb it easily
  • It doesn’t clog pores (coconut oil can)
  • It contains antioxidants, fights free radicals & promotes youthful-looking skin (WIN!)

Bonus: it’s also known to treat acne & tighten skin.

Give it a try next time you’re washing off your makeup & LMK how you like it!

<3,
Bita

[ My fave eyeliner by far! ]

Shop my makeup:

 

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A sweet treat without added sugar: apples + nut butter

My dad always says we have two stomachs—one for food, and another for dessert, so even if we’re full from food, he says we always have room for dessert. He has a HUGE sweet tooth.

I remember this one time we took a family trip to New Jersey and we were at this restaurant/bakery and I turn around & my dad and nephew are starring into this display full of pastries and their eyes are just beaming. Picture the heart eye emoji—that’s basically what they looked like.

I definitely inherited his sweet tooth, but every once in a while I’ll cut out sugar for a little bit. 

So I have a bunch go-to’s for when I’m avoiding sugar but still want something sweet.

This combo is one of my favorites: apples with nut butter.

When you’re picking your peanut butter or almond butter check the nutrition label, to make sure it doesn’t have any added sugar—a lot of them do. Almond butter & peanut butter are delicious on there own, & then you get some natural sweetness from the apple and it’s perfect.

Lately, I’ve been loving Justin’s almond butter. It only has two ingredients: dry roasted almonds & palm oil & I love the taste.

After I dip my apple in almond butter, I usually dip it into chia seeds, because they’re full omega-3 and fiber. Sometimes I’ll also dip it into unsweetened coconut flakes just for fun.

LMK if you guys want more ideas like this. I love dessert, but I also have a ton of go-to alternatives.

Chat with you all tomorrow! : ) xx

<3,
Bita

Apple dividers + cute kitchen finds:

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Kombucha benefits… Bring ’em on!

A few weeks ago I dreamt someone made a smaller bottle of kombucha & we could buy it in stores. No joke, the next morning I spotted these cute, little bottles of Health-Ade Kombucha in Whole Foods. My dream literally came true.

I was so happy. Mostly because I usually can’t finish an entire bottle in a day, and sometimes, sadly, the rest would go to waste if I forgot about it the next day. I hate wasting, so having this smaller option was really exciting.

Arrash was confused how a small bottle of kombucha could make me so excited.

I told my mom the whole story later that day, and she said, “that’s great, usually dreams don’t come true.” LOL, thanks for the pep talk, mom ; )

The bottles in these photos are the original size, not the small one, but I’ll share some pics of the small bottles soon. If you want to see them now, I snapped a pic of the small bottle I’m drinking right now (also Pink Lady Apple) on Snapchat if you want to check it out (username: joyfetti)

If you guys are already big fans of kombucha (love it!), LMK what your favorite brands/flavors are so I can check them out.

If you’re not familiar with kombucha, here’s a little bit about it. Kombucha is fermented tea that naturally contains probiotics and healthy organic acids. It’s been around for thousands of years.

People drink it for all sorts of reasons.

Me, personally, I drink it because:

  • It supports a healthy gut since it naturally contains probiotics (WIN!)
  • It supports digestion
  • it tastes fricken amazing
  • & it makes me feel good

I’ve tried to get Arrash & my friend Jodie on board, and they don’t like the taste (yet! I’m still working on them), but I absolutely love it.

I even pretend it’s champagne sometimes, which is easy because it has bubbles. With the big bottles, I love pouring it into a champagne flute. It’s the best.

If you drink soda, try kombucha—maybe you can replace your soda for kombucha because of the bubbles.

Also… I’m now thinking it’s a good idea to stock both sizes in the fridge because I just finished my small bottle & I want more. Sometimes you just want more than you do other days, you know?

I started picking Health-Ade over the other brands mostly because of its taste but as I did more research, I was really impressed with them & happy my tastebuds picked them.

Their kombucha is 100% raw, and they only use cold-pressed juice from organic produce. I also love how they share a ton of info about their production process, on their site—they’re very open about it, which I like. Also, their kombucha is fermented 100% in glass to prevent plastic and metal leaching. I really like that! The only thing I wish they’d share, that I don’t believe they currently do, is how many live cultures are in each bottle. That would be really fun to know.

I’m off to clean the house a bit & maybe open up another bottle ; ) Happy (almost) Friday! Cheers!

<3,
Bita

Sippy, sip:

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