Homemade Honey Nut Greek Yogurt Cups Recipe

Saturday, June 17, 2017
Honey Nut Greek Yogurt Cups PT15M
These low fat, low cost, honey-nut, Greek Yogurt cups are a great, high protein snack. These are made with homemade yogurt.

I go through a lot of Greek yogurt every week and it's not cheap to buy as much as I eat so I wind up making my own which brings the cost of these cups down to $0.50 each. If you buy plain, non-fat Greek Yogurt instead the price almost doubles. For me that amounts to a savings of almost $300 a year for all my yogurt needs. I'll included a quick guide to making your own Greek yogurt at the end of this recipe. It's really not that hard and you probably have all the tools you'll need to make it yourself.

Now on to the Greek yogurt snack cups.

Overnight Protein and Berry Oat Recipe Meal Prep

Overnight Protein and Berry Oats PT15M PT8H
A protein packed, low-fat, fiber-rich and flavorful overnight oats recipe that helps me start off the day on the right foot. This is a complete breakfast for me.

There is a little bit of costs to get you started if you don't have food storage containers to prep in advance but overall it costs me about $2.21 per serving. The initial cost seems high because some of the ingredients are expensive but they will make more than one 8 serving batch. A 42 oz container of oats and bag of flax seed will make almost 4 batches . A 6oz bag of nuts will make 3 batches. The protein powder if only used for the oats will make over 5 batches. Every time you make a batch though you'll want to get milk, frozen berries and Greek yogurt.

I quit smoking with a free app!

Monday, May 22, 2017
I finally quit smoking again. I was contemplating my options from getting a prescription for Chantix, nicotine replacement gum or patches, acupuncture, hypnosis, etc. All of those aren't cheap and while things have gotten better for me financially, I still have a lot of recovery to do in that department. So a few weeks ago I decided to check out the Google Play app store to see what might be available to help me quit for a lot less. The first app I chose (this time) did the trick. It was free and contained no ads either.

First a bit of history. I had been smoking since I was much younger and then I quit smoking cold-turkey for a few years using Allen Carr's Easy Way To Quit Smoking book. Then I made the mistake of having a few while on vacation and I slowly started up again. Not as much as before but it would be anywhere to 3 to 10 a day, sometimes more.

A few years ago I tried to ween myself off by delaying my first cigarette until after I ran while I was doing the Couch to 5k program. I never did run that 5k continually but I still go out trail running regularly just with lots of walking intervals in between the jogging. That didn't last that long. Around that time I also looked at other apps that would count how much you smoke and then try to ween you off by telling you when you can smoke. Those didn't work out for me.

I was ready to shell out some big money (to me at least) to go to a hypnotherapist to try their stop smoking program after hearing good reviews from a friend. Before I made the appointment I decided to look at what was currently available on the Android App Store when I ran across Jason Vale's Stop Smoking in 2 Hours. It had some good reviews so I downloaded it and decided to give it a try.

Having failed with other apps in the past I started off a bit skeptical.

It consists of 2 coaching videos you watch to to get started. Then there is a hypnosis audio you listen to each night. For the first 5 days you also get a video message from Jason Vale which you listen to first thing in the morning. There's also an emergency video if you're struggling and need some support.

I didn't plan on quitting that day. I figured I'd get a general sense for what the app was about, set a quit date, giving me time to mentally prepare and then listen to it then. Jason warns that you need to only watch the videos when you're ready to quit. You can't do it and then listen to them again. It doesn't have the same impact. What little I heard reminded me very much of how Allen Carr's book worked. I decided that I was just going to go ahead and do the program and quit smoking right then and there. It had me nervous that I didn't prepare but this is something I wanted for a long time and there was no point in waiting.

I watched and listened to both videos. As I suspected the approach was very similar to Allen Carr's method in the videos but with some differences. That makes since since Jason Vale was a counselor at an Allen Carr clinic. While you're listening to the first video he tells you you can smoke. I didn't smoke while  listening but I did take a brake to go out and have one since I try not to smoke indoors. I don't remember exactly but I think there's also one last one he tells you to have as well somewhere towards the end of the first video or during the second video.

The first three days were a little tough but with the help of the morning videos, the night time hypnosis video as well as reminding myself of everything he said, which I knew worked since it worked with Allen Carr's book. would help me to get through the minor, insignificant withdrawal symptoms that occurred for those 3 days. By the second day I was very confident this was going to work. I still had about 1/2 a pack left after quitting smoking that I kept in a kitchen drawer just in case. On that second day I gave the pack to someone I knew. They asked me why I was giving it to them and it felt good to tell them it was because I no longer smoked. I did share the info on the app too.

The daily videos for the first 5 days really helped me get through this. I was scared what would happen when the videos were finished but after having gone through those days without a cigarette I felt confident.

The hypnosis audio I think helped. At the very least it helped me sleep. I have a hard time sleeping at times and the first few days I listened to the stop smoking hypnosis I was able to fall asleep quickly. Some nights I'll still listen to it just because it helps me get to sleep. It's better than some hypnosis apps that I downloaded that were specifically meant to help with sleep.

I don't know if I was actually hypnotized or not as I've never really been to a hypnotist. I do know this though, I no longer smoke and I got some great nights sleep with those recordings. That was especially important since when I can't sleep late at night there's nothing to do really except smoke.

The apps were free. There weren't even any ads in them. I believe they were paid apps at one point. You can find Jason's app available for both Android and Apple iOs devices on his juicing website at

This is such a great app. If you're looking to quit smoking I strongly recommend you try it. If you quit using Allen Carr's book in the past and started again this gives you a similar experience in a different way. If you used this app in the past and started again, try Allen Carr's book. If you haven't tried either try the app, it's free and really does work.

Prime Pantry Review

Friday, December 11, 2015
I've been an Amazon Prime for a number of years. It's helped save me a lot of money and time by being able to go without a car for a long time or otherwise allowing me to save on gas and driving. I can get items delivered in 2 days, sometimes less with free shipping. Some of these items are not available or hard to find locally and they're usually at great prices. In addition I get access to other features such as a large selection of free streaming videos and music.

A new features of Amazon Prime is the new Prime Pantry. A service that allows you to order typically pantry items such as canned, jarred, dry and other packaged foods, snacks as well as a variety of cleaning and household items. You add items to your cart until you fill one or more boxes and you only pay about $5.99 for shipping. Shipping has only taken about 3 days for me the two times I've used the service. Since this is fairly new service I wanted to share my review.

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