Priorities

A couple of years ago an employee from another department was talking with me about his dilemma having enough time for work, school, and personal life. Fortunately he was still very young, recently started college, and didn't have as many bills or responsibilities as he would have in his thirties. I gave him some advice then, which turned out to be advice for myself that's I've tried to remember over the past couple of years: I told him to find out what his priority was, focus on that, and then whatever came behind that in order accordingly. I told him to feel good and confident in his decision, to not feel bad about having a priority, and to not apologize for it - not even to himself.

Last week I took a me-cation alone for a few days to clear my head and think of my priorities. With all the things I do and love to do, two things were at the forefront of my mind: health and education. My top two priorities are my health and my education, and I need to feel good in that assumption, and to not apologize to anyone, including myself, for making those my priorities.

For my health, this involves exercising consistently, minding my nutrition, getting sleep, and keeping myself in a positive mental state. For my education, this involves my college courses, independent research, teaching others, reading and observing topics of health and marketing. I am rediscovering my soul and passion this year for the arts, dancing, and entertainment events, which I can incorporate in my heath (dancing) and education (both at work and school).

Other things I love doing that I don't plan on giving up in my life, such as travelling and being a personal wellness consultant, need to come after these initial priorities. At first thought I don't even want to type those words, or think about what they mean, or feel I have to step back even a little bit of those things. Then I remember my advice and know I've made the right decision, and not apologize to even myself.

Running around trying to do everything all at once isn't going to get you anywhere. If you want to get ANYTHING done, and done well, you need to prioritize. In the end, I know I will be more productive and happier.

I already am this week. :)

Yours in health and happiness,

Samantha Marie

Reboot

It's been quite an amazing roller coaster year. Launched the SamTalia website, became a doTERRA Wellness Advocate, continued my education in marketing and nutrition, finally got a stamp on my passport, and began a new full time job at an arts & culture center in San Francisco.

I was in need of a vacation that would have ideally liked to have been a week long, but I settled for a few days and got out of it what I wanted - even though it took me about a day and a half just to be able to relax and begin to try to clear my mind for the fall semester that was coming around the corner. I have always had a bad habit of trying to do much all at once, and wanting to do it all 100%. Learning from my past life though, I did not want to repeat the same mistakes I had - which was doing several things just mediocre - not acceptable to me in this life.

Several things were being held back within myself, and in regards to this blog I was holding back too. There were things I thought I'd write about, but I wasn't sure if I'd have a full article, or maybe it wasn't the type of article I was sure I wanted on the blog, or whatever my excuses were for not writing so much (besides the obvious too busy to think about having the time for all these things). Thoughts and personal development are part of being healthy and happy, which is what this blog is mainly about. Fitness, nutrition, and beauty just support that. The main goal was always health and happiness, including mental health which I haven't really talked about but definitely should.

Today I start a new semester, and this blog is coming with me.

Yours in health and happiness,

Samantha Marie

Documentaries on Netflix to Watch This Weekend

I don't really watch TV, and my Netflix watching is usually limited to an hour in the background before I go to sleep. For the days I "get" to stay home and do "nothing", I like to catch up on some documentaries, usually to feed the nerdy-health-person in me:

PlantPure Nation - The first one I picked, since it had to do with whole and organic foods, and I hadn't seen it yet. If you liked Food Matters, Forks Over Knives, or Fat, Sick & Nearly Dead, you'll probably like this one. If you've ever heard of The China Study (the biggest & most in-depth study of food in relation to health ever done) the guy that wrote that is a main guy in this.

The Human Experiment - The effect of chemicals on/ in our bodies and in our environment. It helps explain a lot of disorders and diseases which are now common in our modern time that weren't before, and still aren't in some under-developed nations. Lots of focus on things like cancer and reproductive issues in both men and women.

*Cowspiracy - My top pick out of this lot to watch if I had to suggest one to see. It doesn't matter if you're a meat eater or vegan, an environmentalist or not, it's full of so much eye-opening information that I was not aware of, especially to that extent, and I like to view myself as someone who is normally at a higher conscious level than most. My reason for suggesting this to people isn't to try and change your mind either way, but to give you the information you should have to make informed decisions for yourself.

Supersize Me - The one where the guy goes 30 days eating Mc Donalds and his health statistics are monitored by various doctors along the way. Bottom line: Fast food is gross, it will make you throw up, and you really could die from eating junk food.

Sugar Coated - Very interesting (and at times frustrating) look at the effect of sugar not just in our bodies, but in our legal and judicial systems. Really crazy history here of the sugar industry over the last 50 or so especially. Will open your eyes to understand how and why foods are in our normal every day lives that we have a hard time escaping, even when we try.

Prescription Thugs - This one was a little personal for me, given my past experience during the years I was sick on medications prescribed to me that made me worse and not better. Watching this may make you frustrated or sad if you or a loved one has gone through any issues of being prescribed medicine that wasn't helpful to you, or if you or someone you know has been addicted to prescription medication. Or... if you are just taking what you believe is a harmless prescription anyway.

May Products of the Month

This year seems to be particularly crazy for allergies. Here in the Bay Area we've had super bi-polar weather with it raining in the 50s one week and sunny in the 80s the next, back and forth for months. Many of my friends have had allergies from hell, and my roommate has been coughing for about a month straight after traveling for work. I've fortunately haven't had anything bad myself, and can ward off symptoms that come with contagious respiratory issues fairly quickly. It's the perfect time to not only share what I use for this, but share what doTERRA has for their products of the month this May too:

My secret weapon for stuffiness and breathing issues

I always have Breathe on hand, and like diffusing it at night if I have breathing or stuffiness issues before bed. I'm getting the vapor stick this week to try out and so I can be prepared the next time something hits my home.

All doTERRA members can get a FREE Cedarwood if placing a 125+PV order before the 15th!

There is a bunch of free stuff you can get this month too. Check it out from my store front at: mydoterra.com/mssamanthamarie
Always feel free to message me with any questions you may have!

 

This month you can also get 10% off doTERRA's non-scented lotions.

End of my 10 Week Plan v2.0

Tonight ends my 10 Week Plan v2.0. The last time I did this was almost 2 years ago & had great success, so I wanted to try it again. I had killed my metabolism the years I was sick because doctors kept telling me to eat less & less (only 800-900 calories a day) so losing weight has been hard the past 3 years since I've been healthy. But I'm happy to report my results!

 

• - Starting wt: 142.4 - Ending wt: 132.8
• - Macros: 30C, 35 P, 35 F.
• - ~ 1350 cals / day. 1 cheat meal per week.
• - Exercise: 5-6xs week, approx 240 mins / wk.
• - HIIT 1/2 the time, strength, yoga & pilates.
• - *NO processed carbohydrates besides cheat meal!* (This was a main focus from the first one & this one in regards to difference in my eating, & both trials have proved true for me. I rarely eat any processed carbohydrates anyway, and with calories and macros remaining same, even a very small about of processed carbs hinders weight loss.)
• - Good carbs focused on: Leafy greens, fruit in the morning. 1 slice of high fiber minimal processed bread or tortilla a day. Bananas & dried apricots for potassium. Greek yogurt.
• - Good fats focused on: Avocados! Nuts & nut butters. Kefir. Cheese 3oz/ day limit.
• - Minimum alcohol. 1 - 2 glasses of wine per week max (minus Valentine’s wine tasting day). 3 martini-type drinks total during 10 week period.
• Size 4 to comfy size 2! :) And a happy camper! 

Me at the end of my 10 Week Plan v2.0 Spring 2016

Health and Happiness

The more I try to seek both, the more similar they seem. For the first part of my life I didn't really have much of either - caught every cold that went around, got bronchitis, strep throat, and whatever multiple times a year leaving me laid out for two weeks at a time. I was also not the happiest little girl for other reasons. For years, actually near three decades, none of this was abnormal for me.

That was a past life. My journey into this one was a foundation of health. Educating myself on nutrition and natural alternatives, trying to find reasons for specific things. Each step I took got me healthier, and when I was healthy enough - I was happy.

I hadn't really been happy before. I had happy moments, happy memories, and a lot of faking happiness. Being happy while you're actually healthy opens up a whole new door.

Over the past few years I've had the opportunity to talk with hundreds of people that want to be healthier. I worked at several gyms and fitness centers, I went back to school for nutrition, and spoke with family and friends on what we want out of life. Everyone has different situations - they want to lose weight, they drink a lot, they need to do something besides sit all day. Whatever it is, the similar thing that almost everyone has is common is that they're not really that healthy and their not really happy with who they are. But the more we work on their health - exercising regularly, eating better, doing meditation - the happier we become.

We don't treat ourselves well usually. We never have enough time. We rush to get things done. We eat food quickly. We drink too much. We talk down to ourselves in our heads.
What if we just stopped and said "I'm going to make the time to be healthy and happy for myself"?

We all need to do this, even the most busy ones of us. We need to find 30 minutes during the day to invest in our own health and happiness. No one ever regrets a workout. Everyone who does make the time on a regular basis feels happier overall, compared to those that don't. We'll get those 30 minutes back. We'll see clearer. We'll be  more organized. We're more productive, have more  motivation, are more positive, and can GIVE more to those we love and things we care about.

We need to help ourselves find our path to health and happiness, and help others find their happiness too.

I am here for you if you need me. :)

~ Samantha Marie

Fitness and Nutrition Factoids of the Week

• You will get an additional 15 minutes of exercise each day, on average, if you take public transit to work. 

• Air pollution can affect nutrients in your food. Protein levels dropped by 7% in high carbon dioxide areas. High levels also decrease the amounts of zinc and iron in foods like soybeans, rice, and wheat, and these carbon dioxide levels will continue to rise based on - yep - global warming. It's a real thing, not like the Easter bunny.

• For a better focused workout, meditate for 2 - 5 minutes prior to exercise to clear out thoughts that could cripple your efforts.

• There are approximately 1 million bubbles that form in a flute of champagne. 

• Jump as high as you can 20 times a day to increase bone density in your hips.

• Watching intense drama videos can increase cortisol (the stress hormone) levels in some people, which can affect mood negatively. 

• Stress from a poor work environment can also increase cortisol, which can make you crave junk food and trigger hormones that increase fat deposits. 

• Only 36% of Americans consider themselves overweight, when actually 69% are. Get your body fat percentage (not BMI) checked regularly if you're not sure.

• An adult woman needs about 50 grams of protein per day. Protein helps you feel full and protects your muscle mass - which is what you WANT for a healthy metabolism.

March Products of the Month

I'm excited to share my first products of the month since becoming part of the doTERRA family. I'm even MORE excited to write about what they are. My first experience with one of the products was sharing it with my mother who was in a lot of pain when I visited her for Christmas. She was actually debating on going to the hospital if it did not get better after the next day. I massaged this product on her for about 5 minutes and her pain was gone. She was amazed! She told me, "I can't believe it. If I put pressure on it, I can feel like it's there, but it's nothing like how it was!" The other product... Well I just love and you can use it for just about anything - even consume it!

 

doTERRA is having an AMAZING promo this month: Place ANY 200pv single order in March 2016 and doTERRA will give you a 5ml Deep Blue oil AND a Deep Blue Rub ($81.67 value) for FREE!

>>> Shop Here <<<

 

Loooooooove love love sharing this, using it in water, sharing it, using it in my diffuser, sharing it, inhaling it in my hands just because it smells delicious, and oh, sharing it! It's only $14 for a 15ml of this Certified Pure Therapeutic Grade essential oil, why wouldn't I share it with everyone?! You can actually get this for only $10 with a wholesale membership with doTERRA - please contact me via any of my links on the right, or comment below for me to contact you and show you how! 

All through the month of March, doTERRA is giving 10% off of their On Guard Cleaner Concentrate - no matter if you're a member or not - on ANY order! If you're looking for a way to clean your home without the use of harsh chemicals or fear of allergic reactions from lab-made ingredients, this is a great place to start.

If any of these products interest you, come join me and learn more at www.mydoterra.com/mssamanthamarie

Yours in health and happiness,

Samantha Marie

First Step, First Class. The Beginning.

 I'm pretty excited to be hosting my first wellness class this Friday. Though a small gathering, being able to connect with people in an intimate setting is a new realm for me that I look forward to. Over the past few years working in several large fitness centers, I was happy to be able to help many people start their journey of living a healthier life. Most of the time due to job restrictions, I wasn't able to help everyone I wanted to, nor was I able to guide them during their various steps and growth process to their personal goals.

Which is where Natural Beauty & Body has filled that hole...

Beginning to do personal wellness consulting and host group classes is an opportunity to do many of the things I wished I was able to do, without restriction. Though I did love my previous job most of the time, it was frustrating being limited to things like time spent with a client, what the client can or can't afford, and only being able to speak with certain words a certain way that were given to you. Everyone is an individual and their issues and goals are just as unique as they are. I'm excited to share my passion and knowledge of wellness industries to anyone that will have the dedication to achieve their goals as much as my dedication to them will be. :)

>>> Click for link to calendar of upcoming classes. <<<

Being in a Demo for the AromaTouch Technique

Recently I've been attending a variety of doTERRA classes, and was lucky enough to be part of a demo for the AromaTouch Technique in my hometown of South San Francisco.

 

At first glance you might think it's like a massage, and with my back being that you could attempt to push your hand through it and it wouldn't hurt at all, this would be fabulous. It's more of a way to balance sympathetic & parasympathetic nervous systems through various specific contact points of the back and feet, and is just as relaxing - if  not more - than a massage. 

The AromaTouch Technique was developed by Dr.David Hill, an expert in integrative medicine, to reduce physical and emotional stress while supporting healthy autonomic function. The procedure includes four steps with essential oils targeting stress management, immune support, inflammatory response, and homeostasis. 

 

What I enjoyed the most was the connection between the essential oils, the aromatherapy and how I did feel my body relax and feel better overall. The technique also stresses how you never "break the connection" once you start the procedure. It last for about 30 minutes, and I think it would be great for anyone to incorporate into their health and wellness routine on a weekly or monthly basis. It's simple enough that the whole family can learn how to do it in the comfort of their own home.

Being Young with High Blood Pressure

And what can you young, old, or healthy do about it?

One of my health issues during the four year period I was sick was having high blood pressure. You don't think a life-long dancer is going to have heart issues in her mid-late 20s.

Although I've since conquered that battle, it is something I know I have to continuously keep an eye on. If I see something start to creep up (I'd still like it to keep coming down anyway) it's time to be proactive.

Compiled for myself for you all & anyone to use, are a list of five natural & healthy things you can do to help yourself along - whether you have high blood pressure or would just like to prevent it.

1) What to eat or not to eat:

 Garlic helps naturally with so many things whether you're catching a cold, warding off the flu, or have chronic illnesses. It is an excellent anti-inflammatory and will also help with arthritis.

2) Salt = No bueno for high BP people. The recommended daily amount for regular normal people is 2,300mg / day max. If you have high blood pressure or are susceptible to it, the recommended daily allowance is reduced to no more than 1,800mg a day.


3) Marjoram & essential oils

 

Marjoram was known to the Greeks and Romans as a symbol of happiness. Essential oils enter through the bloodstream by diffusion through the lungs or through the sweat glands when used aromatically or topically. These oils lower the blood pressure by gradually dilating constricted arteries – which usually force the heart to exert more pressure when pumping blood.

I will be picking up a bottle of this in a couple weeks through doTERRA here if you'd like to try it as well.
Here's another short article on essential oils and blood pressure: http://www.naturalhealth365.com/aromatherapy-CDC-high-blood-pressure-1579.html

4) Yoga -

For the past year or so I've been trying to get myself to do yoga more consistently. I had an instructor I liked back in 2014 but only saw her once a week - if that. I'd like to try to get up to three nights a week. Personally I find doing yoga at night instead of the morning is much more relaxing and a great way to end a long (stressful) day.

5) Continuing education, consistent re-evaluation.
 Check your potassium! Low levels can contribute and also cause stiff muscles. Recommended potassium intake is 3,500-4,200mg a day. I went two weeks without my salads that usually contained spinach and avocado and saw my average daily intake drop to only about 600mg. I didn't even realize this until I went back through my food logs on www.myfitnesspal.com

You don't have to be old or a smoker to have high blood pressure. You could be young, eat pretty fabulously and exercise 4-5 times a week and still get it (me! woo hoo!) There are many, many factors that can come into play that we might not think of or even feel we have. While mine may be from stress, that doesn't mean I shouldn't take into account other positive things that I could be doing to help, like consuming more anti-inflammations (ginger, garlic, lemon, cayenne, cinnamon, honey, leafy greens), focusing on better sleep, different exercises, and seeing what works best for me.

One of the greatest things I've noticed in trying to be healthier in one aspect, is that it often ends up helping another aspect that you weren't even intending to. In trying to lose weight, you could notice you don't catch colds as easily since you're eating better. If you try to reduce blood pressure, you may notice a positive change in mental health & overall well-being, because the good and healthy things you do to your body end up touching all aspects, whether you like them or not. :)

Namaste.

Yours in health and happiness,

Samantha Marie

Meal Prepping this Week

Good ol Egg White Bites. Super convenient & can be eaten warm or cold. I like to make a big batch then eat them over the course of 3-5 days. You can check out the recipe here: http://naturalbeautyandbody.blogspot.com/2014/06/easy-egg-white-bite-recipe.html

I also picked up some ground turkey for my first time a couple weeks ago by the suggestion of one of my personal trainers. I'm not much of a meat eater & wasn't sure what to do with it exactly, but I decided to make ground turkey wraps:

I went to Trader Joe's and got 99% fat free lean ground turkey. Put the whole thing in a large pan sprayed with olive oil spray to coat, then a tablespoon of olive oil in the center. Added a couple sprinkles of chili flakes, fresh ground pepper, garlic, some basil, a splash of balsamic vinegar and two tablespoons of Sweet Baby Ray's BBQ sauce. 

Put that on a bed of romaine hearts, sprinkled some light shredded mozzarella cheese over, added a tablespoon of pineapple salsa and now have my new favorite mini meal!

Featured Profile: This City Girl's Lost 70+lbs!

People who have achieved great health & fitness goals don't have to be people you can't relate to in some far off land - they are people just like you in your own neighborhood! Fortunately I live in one of the most amazing cities on the planet full of some of the most amazing people and I hope to bring stories of their many awesome adventures to you!  This is the first Featured Profile on Natural Beauty & Body, and I hope to bring many more great people just like this one!

Susanne Robb, after taking in her Bachelorette dress

Suzanne Robb is a native East Bay girl, and we share a love of music, dancing and cheese in common. We've known each other for about 13 years now, originally from the San Francisco music & nightlife industry. Known to most of her friends as Suzee or The Suz (also formerly Suzee the Cheese Ortiz) she has been a major inspiration to not only her friends and those who personally know her the past couple years, but to people all over the world that have followed her journey online, documented everywhere from her 10 runs this year to her MyFitnessPal profile. I was very happy and excited that Suzie took some time away from conquering the world to meet with me one day so I could pick her brain on how and why she's accomplished all that she has to be where she is today.

Before Pics:

First Race

 After Pics:

NB&B: Most people start their fitness journey with changing how they eat. What was different if your case? 
Suzee: I started with working out first because I figured it would help me not feel as bad about eating garbage. I was correct but not in the way I thought it would be. I found that when I worked out I WANTED to eat better because it made me feel better. They compliment each other.

NB&B: You started running first. What made you choose running? 
Suzee: I have never been a runner in my life. I never thought it would be something I would ultimately enjoy. I chose running because I know it's fantastic cardio for you blood and heart. I wanted to prove to myself I could do it. Now I do fun runs and rather enjoy it. 

NB&B: How did you first feel about getting a trainer? What were some of the things he said/ did to encourage you? 
Suzee: I really wanted a trainer to make sure I was getting the full effect in weight training. It's really easy to assume you are doing something right but end up not getting the full effect or injuring yourself. John was the best investment of my life. He pushed me more than I would have ever pushed myself. He helped me to see I am capable of more than I ever would have thought. He has been extremely supportive without Belittling or embarrassing me. He empowers me. 

NB&B: Why did you start changing how you ate? What were some of the steps you took when you took certain foods out of your diet/ what did you add? 
Suzee: I saw the movie "Fat Sick and Nearly Dead" and it made me realize I don't eat nearly enough veggies. So I made it a personal habit that at least 3 of my 5 meals a day had green veggies. I also cut out anything fried. That was rough but worth it. 

NB&B: What are some memorable milestones in your fitness journey? 
Suzee:  John was there for me in so many ways. He helped me to lose 70lbs. He was also the one that pushed me to do Tough Mudder. He trained with me and was even there on race day in a boot with a torn achilles. I never thought I would be able to do an obstacle course like that but I finished it even with a rolled ankle. When I started I couldn't even run a few yards. I did my 6th run of the year a few weeks ago and I'm doing my first half marathon next month. 

NB&B: You're an inspiration to many. What advice do you have for people when they ask you for it?  
Suzee: I tell people don't let the scale dictate your happiness. make sure they love themselves at any size. Otherwise it doesn't matter if they are a size 8 or an 18 they will never be happy with their results. Also true results take time and dedication. The weight didn't get there overnight, it's not going to come off overnight. Think baby step. Have an ultimate goal but look at it in increments. Need to loose 50lbs? Make mini goals of 10 lbs so it doesn't look so intimidating and before you know it, it adds up and you reached your ultimate goal. 

NB&B: What are your current & long term goals? 
Suzee: I have lost 70 lbs so far. I am 25lbs away from my ultimate goal. I want to be 150 or a size 6. Whichever comes first.

We'd like to thank Suzie again for her time & being an inspiration to so many. We hope to hear from her again soon, and give her a shout or follow if you see her online! :) 

Fitness Friday: 10 Favorite Workouts

 

To get ready for the upcoming transition to the website next year, I've had to go through quite a few blogs to gather up some of the best ones to transfer over. Here's a look at my top 10 favorite blogs for working out and exercising. Let me know what you'd like to see!

 














1) A Dozen Workouts, 10 Minutes & Under
http://naturalbeautyandbody.blogspot.com/2014/11/a-dozen-workouts-10-minutes-under.html


2) Ladies Who Lift: Chest & Back Day
http://naturalbeautyandbody.blogspot.com/2014/06/ladies-who-lift-chest-back-day.html


3) Summertime Ready: Yoga & Pilates
http://naturalbeautyandbody.blogspot.com/2014/06/summertime-ready-yoga-pilates.html


4) Sets, Reps, & Weights: How Much?
http://naturalbeautyandbody.blogspot.com/2014/06/sets-reps-weight-how-much.html


5) My Favorite Cardio Machine & Workout
http://naturalbeautyandbody.blogspot.com/2014/06/my-favorite-cardio-machine-workout.html


6) Trainers Train With Trainers, and You Should Too!
http://naturalbeautyandbody.blogspot.com/2014/07/trainers-train-with-trainers-and-you.html


7) 10 Minutes or Under Workouts
http://naturalbeautyandbody.blogspot.com/2014/07/10-minutes-or-under-workouts.html


8) Shoulders, Biceps & Triceps
http://naturalbeautyandbody.blogspot.com/2014/07/shoulders-biceps-triceps.html


8.5) 20 Minute Shoulder, Bicep & Tricep Workout
http://naturalbeautyandbody.blogspot.com/2014/09/20-minute-shoulder-bicep-tricep-workout.html


9) Leg Workouts at Home
http://naturalbeautyandbody.blogspot.com/2014/09/legs-at-home.html


10) Simple Core Workouts? There's an App for That!
http://naturalbeautyandbody.blogspot.com/2014/10/simple-core-workouts-there-app-for-that.html

On Hope and Expectations

I had a time in life - okay, pretty much my whole life up until a few years ago - where I was afraid of the word & feeling of "hope". It's supposed to be an amazing thing, but when your life is full of constant disappointment from your family, teachers, love and overall life, you think it's better to live without it.

Then of course the world teaches you to never expect anything. Probably in line with that other word "assume." That's supposed to be a horrible word now isn't it? Don't assume anything. Don't expect anything. Never be disappointed. An easy mantra to get through this life. I didn't have too much of a strong opinion of it growing up, and one day it seemed like the only way I knew how to make it through each day. Can't depend on anything. Don't think anything is ever going to come through. Heaven forbid you actually do half hope something actually will happen, and then that storm comes through smacking you off those few steps you climbed up the ladder and laughs in your face for daring to think of something positive while you lay on the ground.

There is nothing anyone could have said or done probably, for the first 30 years of my life, to make me think things could be much of any other way. It was beyond jaded. It was just checking out. It was acceptance. And that was life.

Whatever I say will probably not convince you either way, but that's not my point. Along with discovering and presenting the world of fitness, beauty, happiness and health, there is a real person with a real story that most of us have a part of or at least can relate to. We all have a world with imperfection and dissapointment, but what if that is the exact thing that can give us a better life?

What if we dared try to hope? What if we actually did view each coming day as a gift instead of something we feared waking up? What if we knew all of the horrible things that might happen, but instead chose to think of all of the amazing things that could happen?
That would be a kind of awesome feeling now, wouldn't it?

It's been a pretty rough week for me, and whoever is reading this now, you may have had a pretty rough week too. That may be an understatement. Or you may know someone who is having a hard time. All I really want to say right now, is that I know very much what it is like to not believe or have any hope, and be terrified of the thought of even having that feeling - but having it - whether or not dreams and hopes will come true, or what tomorrow will bring, anything good or bad... Hope is a pretty awesome feeling, and it's a pretty awesome way to live each day.

I still don't expect things, but I do hope for many things. I'll take things day by day, week by week, tomorrow is promised to no one.
I do know though, that if this world were to end in two weeks, that I would much rather have lived this time with the hope of things that may never happen, than to live this time thinking those things never will.

Carpe diem.

Mint Chocolate Ice Cream Breakfast Protein Smoothie

Here is one of my newer experiments in breakfast smoothie land. One of my favorite flavors of ice cream is mint chocolate chip. I've also been getting into the habit of brewing tea the night before, adding protein powder and almond milk into my single serving blender, and leaving it in the fridge overnight so that all I have to do in the morning is add ice.

What you will need:

• 2 Mint Tea Bags (I use Yerba Mate Empower Mint tea. Organic with a little more caffeine.)
• 1/2 cup Non-Dairy Unsweetened Vanilla Milk (I often use almond milk)
• 1/2 Scoop Chocolate Protein Powder (Isopure Dutch Chocolate pictured)
• 1/2 Scoop Vanilla Protein Powder (Isoburn Vanilla Ice Cream pictured)
• Blender & Ice
• Pinch of Stevia

 

What to do:

• Brew tea bags first, approx 10-15 minutes
• Add 1/2 cup unsweetened vanilla almond milk
• Add 1/2 scoop chocolate & vanilla protein powder
• Add pinch of Stevia if desired. Leave in single serving blender cup in fridge overnight if not making immediately
• Add 4-6 ice cubes in the morning and blend

Total Calories: 134
Protein: 23g
Carbs: 6g
Fat: 2g
For a meal replacement, use full scoops of protein powder & full cup of almond milk.