IN THIS ARTICLE WE USE THE FOLLOWING SUGAR FREE SYRUPS:

Syruvia Sugar-Free Coconut Syrup: get yours at https://amzn.to/4eAvjLf

Syruvia Sugar-Free White Chocolate Mocha Coffee Syrup: get yours at  https://amzn.to/3Z1EjmE

 

For those who are watching their sugar intake but still crave delicious sweetness, sugar-free syrups can be a great option. They offer a way to enjoy your favorite flavors without the added calories and potential health risks associated with sugar. Syruvia, for instance, offers a range of sugar-free syrups that are perfect for flavoring coffee, tea, smoothies, and even desserts. Made in the USA with high-quality ingredients, Syruvia syrups are Kosher-certified, gluten-free, and contain zero calories and carbs. Sweetened with sucralose, they provide a guilt-free way to add sweetness to your treats.

Let’s look at two delicious Indian dessert recipes that showcase the versatility of Syruvia sugar-free syrups.

Recipe 1: Sugar-Free Coconut Ladoo

Ingredients:

• 1 cup desiccated coconut
• 1/2 cup almond flour
• 1/4 cup Syruvia Sugar-Free Coconut Syrup
• 1/4 teaspoon cardamom powder
• 2 tablespoons chopped nuts (cashews, almonds, or pistachios)

Instructions:

1. In a pan, lightly roast the desiccated coconut and almond flour until fragrant.
2. Add the Syruvia Sugar-Free Coconut Syrup and cardamom powder. Mix well and cook for a few minutes until the mixture comes together.
3. Remove from heat and let it cool slightly.
4. Add the chopped nuts and mix well.
5. Shape the mixture into small balls or ladoos.
6. Refrigerate for 30 minutes to set.
7. Enjoy your sugar-free coconut ladoos!

Recipe 2: Sugar-Free White Chocolate Mocha Shrikhand

Ingredients:

• 1 cup Greek yogurt
• 1/4 cup Syruvia Sugar-Free White Chocolate Mocha Syrup
• 1/4 teaspoon cardamom powder
• A pinch of saffron strands (optional)
• Chopped pistachios for garnish

Instructions:

1. Line a sieve with a muslin cloth and place the Greek yogurt in it.
2. Let it drain for at least 2-3 hours to remove excess water. This will give you a thick and creamy hung yogurt (chakka).
3. In a bowl, whisk the hung yogurt, Syruvia Sugar-Free White Chocolate Mocha Syrup, and cardamom powder until smooth.
4. If using saffron, soak a few strands in a tablespoon of warm milk and add it to the shrikhand.
5. Refrigerate for at least an hour to chill.
6. Garnish with chopped pistachios and serve chilled.

Syruvia sugar-free syrups allow you to indulge in the sweetness of Indian desserts without the added sugar. These are just two examples of how you can use sugar-free syrups to create delicious and healthy treats. With a little creativity, you can explore endless possibilities and enjoy your favorite desserts guilt-free!

This post is sponsored by 

Bucked Up Creatine Monohydrate from https://amzn.to/4fVB1br 

Creatine for the Over 40 Crowd: Is it Right for You?

As we age, it’s natural to experience some decline in muscle mass, strength, and bone density. This can lead to issues with mobility, balance, and overall quality of life. But don’t worry! There are things you can do to fight back against the effects of aging, and one of those things might be creatine supplementation.

Creatine is a naturally occurring substance that plays a crucial role in energy production in your muscles. It’s been a popular supplement among athletes for decades, but research suggests it may also offer several benefits for older adults.

Creatine and Aging Muscles

Creatine supplementation, especially when paired with resistance training, may help older adults maintain or even increase muscle mass and strength. Studies have shown promising results in improving lean tissue mass, upper and lower body strength, and overall functionality. In fact, three different meta-analyses confirmed that creatine supplementation plus resistance training led to greater gains in lean tissue mass and strength compared to resistance training alone.

Here’s why creatine might be particularly beneficial for aging muscles:

• Phosphocreatine Decline: As we age, our natural phosphocreatine stores, which are crucial for short bursts of energy, tend to decrease, particularly in the lower body. Creatine supplementation can help replenish these stores.
• Type-II Muscle Fiber Loss: Aging is associated with a loss of type-II muscle fibers, which are responsible for strength and power. Creatine may help counteract this loss by increasing the size and quantity of these fibers.

Beyond Muscle: Creatine’s Other Potential Benefits

The benefits of creatine may extend beyond just muscle health. Studies suggest creatine supplementation may also:

• Support Bone Health: While the research is still emerging, some studies indicate that creatine, in combination with resistance training, may help maintain or increase bone density in older adults. This is especially important for preventing osteoporosis and fractures.
• Boost Cognitive Function: Creatine plays a role in brain energy metabolism. Research indicates that creatine supplementation may enhance cognitive performance, particularly memory and executive function, in older adults.

Safety and Considerations

Creatine is generally considered safe for healthy adults when taken at recommended doses. However, it’s always wise to consult with your doctor before starting any new supplement, especially if you have any pre-existing health conditions. They can help you determine the appropriate dosage and monitor for any potential side effects.

Creatine Dosage for Older Adults

Research suggests that older adults may benefit from slightly higher creatine dosages compared to younger individuals. This is likely due to age-related changes in muscle physiology and creatine absorption.

Here are some general guidelines:

• Loading Phase: Some studies have found that a loading phase (e.g., 20 grams per day for 5-7 days) can be beneficial for quickly increasing muscle creatine stores.
• Maintenance Phase: Following the loading phase, a maintenance dose of 3-5 grams per day is typically recommended.
• Timing: Some research indicates that taking creatine after a workout may be more effective for muscle growth and strength.

Finding the Right Creatine Supplement

Creatine monohydrate is the most widely studied and readily available form of creatine. Look for high-quality supplements from reputable brands. Be sure to follow the recommended dosage instructions.

Incorporating Creatine into Your Routine

If you’re considering creatine supplementation, here are some tips:

• Combine with Resistance Training: Creatine works best when paired with a regular resistance training program.
• Stay Hydrated: Drink plenty of water throughout the day, especially when taking creatine.
• Be Patient: It may take several weeks of consistent supplementation and training to see noticeable results.
• Listen to Your Body: If you experience any unusual side effects, stop taking creatine and consult with your doctor.

Creatine supplementation shows promise as a potential tool for supporting healthy aging. By combining it with a healthy diet, regular exercise, and other healthy habits, you can help maintain your muscle mass, strength, and vitality as you age.