Tag: daily

Smoothie Recipes – Weeks 03 & 04

Sorry that week 03 never got its own week of glory! That week was super busy with classes starting up again. But have no fear, this is a two-fer Sunday post with both week 03 and 04!

Now that week 04 is over, we will be starting back at week 01 and making some small improvements and throwing in a curveball or two – especially since I try to use fresh produce whenever possible and the summer months allow for some great variations!

I also want to share that these smoothies are not for someone that is on a low-carb diet. Though predominantly vegetarian and organic, these shakes allow me to essentially have a meal replacement and often times, two meals are replaced because I am simply not hungry. Each shake varies but they are between 280-350 calories. I do sip them throughout the morning, and sometimes into the afternoon, so I do not find myself snacking as much either. Those that are also a part of the “shake club” are getting a daily dose of at least one serving of vegetables and one serving of fruit, though many shakes are upwards of 3 servings. I also shop weekly for my produce with the exception of the powder supplements and any frozen items.

Remember that each shake contains Combat protein, collagen power, Maca powder, and unless otherwise noted (*), Amazing Greens.
Okay, so disclaimer is out – now on to the important stuff!

WEEK 03

Wake-Me Up Monday*
Cacao Powder, Banana, Coffee (straight from the Ninja after cooling), coconut flakes, vanilla extract, and flax. The liquid base is: almond milk

An Apple a Day Tuesday*
Apples, walnuts, oats (soaked from the night prior), cinnamon, spinach, yogurt, and chia. The liquid base is: almond milk.

Green-a-colada Wednesday
Banana, pineapple, coconut, spinach, Greek yogurt, and flax. The liquid base is: water.

Friday Eve Blues
Blueberries, blackberries, tofu, walnuts, flax and Greek yogurt. The liquid base is: coconut water.

Cheesecake Friday*
Strawberries, non-dairy sour cream, honey graham cracker, cinnamon and ice. The liquid base is: almond milk.

The obvious winner of the week was Cheesecake Friday. This was very indulgent and very rich, even though it was low in fats, dairy-free, and surprisingly not high in calories. It genuinely tasted like a cheesecake and even non-“shake club” members thought it was relatively spot on!
The second place winner was An Apple A Day Tuesday as it mimicked an apple pie!


Week 04

Cup ‘O Sunshine Monday
Carrots, banana, Greek yogurt, mango, papaya, and pineapple. The liquid base is: orange juice.

Watermelon Delight
Watermelon, Greek yogurt, lime juice, mint and ice. The liquid base is: coconut water.

Berry Glad It’s Already Wednesday
Blueberries, blackberries, mango, avocado, chia, honey and peanut butter powder (or almond butter). The liquid base is: coconut water.

Power Through Thursday
Mixed greens, apples, cucumber, zucchini, lime juice, banana, ice, turmeric and ginger. The liquid base is water.

Strawberry Shortcake / Peaches & Cream Friday*
Strawberries, vanilla extract, graham cracker, cinnamon, oats (soaked from the night before), almond butter. The liquid base is: almond milk.
Peaches, vanilla extract, graham cracker, cinnamon, oats (soaked from the night before), almond butter. The liquid base is: almond milk.
This day had two variations due to the availability of frozen strawberries. So “shake club” had the strawberry shortcake and Hubby & I had the peaches & cream.

This week’s winner was actually Wednesday’s shake! It had a lot of flavor without being too overpowering. Also, Friday’s shake was the second choice.


I honestly have to say that after 4 weeks of doing these daily shakes, I do not see an end in sight just yet. I enjoy making these and enjoy getting a good jump start to my day. I don’t snack much anymore. I don’t eat as much -even for dinner. I have more energy, less of a crash in the afternoon, and have noticed a difference with my recovery from workouts as well as the length & strength of my hair, skin and nails.

If you think you want to give these a try, please let me know what you think! I am always open to feedback and suggestions. If you have any tried and true recipes, please let me know!

Next week I will be covering my current blender situation – and no, I do not have a Vitamix, as well as which blender is next on my radar since these are becoming a staple in my household.

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Smoothie Recipes – Week 02

As promised, though a day late, the smoothies from last week. Despite Monday being Memorial Day, I made it a point to keep up with the 5-day streak! In fact, I used Monday as a test day to see how a recipe I had planned for later in the week would be.

Just as a reminder, please check out Week 1 – Smoothie Recipes for a recap on what protein, collagen, and other ingredients I use in each smoothie. Also, I do not use any MLM products nor do I do any juicing – I want to make sure I get ALL of the nutrients from my smoothies…fiber and all.


Monday (Memorial Day) – Key Lime Pie
Greek Yogurt, Spinach (for color), ice, protein, one whole lime, lime juice, honey, organic graham crackers, collagen, and Maca. The liquid base was water.

Tuesday – “Pick Me Up Tuesday”
Old-fashioned oats, dates, greek yogurt, iced coffee (I used actual coffee I froze in an ice cube tray), collagen, protein powder, Maca, Greens Powder. The liquid base was almond milk.

Wednesday – Key Lime
Repeated Monday’s recipe!

Thursday – “Going Banana Nuts Thursday”
Banana, chia seeds, almond butter, Maca, cinnamon, walnuts, collagen, protein powder. The liquid base was almond milk.

Friday – “Going Choco-Bananas”
Banana, cacao powder, cinnamon, nutmeg, Greens Powder, protein powder, collagen, Maca. The liquid base was almond milk.


The biggest hit this week was “Going Banana Nuts Thursday” by a landslide! Also, key lime came in second though I still want to manipulate that recipe for a future smoothie!

I have also been dabbling in non-dairy yogurt as an option because some of my friends are steering clear of dairy right now. The only issue I have noticed is that non-dairy yogurt is much more watery than regular or Greek yogurt. In order to maintain a smoothie consistency, I have to cut some of the liquid that I use.

I have also started to add some Creatine powder to my husbands’ smoothies because he is deficient, which we found out after some blood work, and he is looking to start building more muscle mass.


Comment below if you are going to try any of these or are interested in learning more! Do you have any recipes or suggestions for me to try?

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Hair Health: Righteous Roots

Many of you may know by now that I have curly hair that sometimes looks like 2C, sometimes 3A, and sometimes 3B… If you don’t know what that means, I have curly hair that sometimes is with a looser pattern and sometimes it looks like I wrapped my hair around a cork screw!

But one thing that you may not know is that I am the only one in my family with not straight hair. And no, it is not because I am adopted or switched at birth because I otherwise am a spitting image of my mother, but some genetic fluke decided that I would have curls instead of lustrous (and dare I say more easily manageable) hair. In fact, my mom has such straight hair that even if you try to curl it, pin it, put it in a ponytail, or really style it in any way, within an hour it is out and straight.

So what am I getting at? While my family and I do not have the same hair pattern (my husband leans towards 3C/4A which is tight curls to kink), we all have the same wants with our hair (well, maybe not my husband on everything). We want volume, definition, health, shine, and growth. We do not want to settle for hair falling out or dry, brittle, lifeless locks.

Yes, I do use a heck of a lot more products than my mother and I use different curly hair products than my husband, but there is some definite overlap if we want the same results and we want to use products that are good for us – not chalk full of chemicals than only a chemist could pronounce (even a biologist by trade such as myself cannot pronounce half of these items). We do not want parabens, sulfates, mineral oil, alcohols, silicone, or formaldehyde. And in my case, because I have sensitive skin, I want no or natural only scents – no perfumes!

One product that we are all using, daily, and have seen a tremendous change in our hair is Righteous Roots Oil ($15/bottle).

Ingredients (per the company’s website): COCOS NUCIFERA OIL (COCONUT), RICINUS COMMUNIS (JAMAICAN BLACK CASTOR OIL), OLEACEAE OIL (OLIVE), PERSEA AMERICANA MILL OIL (AVOCADO), VITIS VINIFERA OIL (GRAPESEED), SESAMUM INDICUM OIL (SEASAME), MENTHA PIPERITA OIL (PEPPERMINT), MELALEUCA ALTERNIFOLIA LEAF OIL (TEA TREE), SIMMONDSIA CHINENSIS SEED OIL (JOJOBA), ARGANIA SPINOSA OIL (ARGAN), ROSMARINUS OFFICINALIS OIL (ROSEMARY)

This company blew me away when they were not afraid to list their ingredients on their website and on their product. The more I read, the more I realized this was all natural. And after I tried in on myself, everyone in the family was required to give it a try (with a nightly scalp massage of course). Low and behold, each member of the family (straight, curly, or kinky patterns) all noticed hair growth even in that almost annoying baby hair and length. Oddly enough our hair started to get darker too when it started to grow out. It detangled my hair with ease and smelled wonderful without irritating my scalp or rubbing off on everything around me. It also helps me break the cast formed by gels and leaves my hair looking shiny and healthy!

In fact, we ended up ordering 3 additional bottles after just breaking into the first one because we never want to run out! I only use 6 drops per night while my mom uses no more than 4, and my husband uses 8-10. We are just about to finish our first bottle.

Now my only caution is, especially if you have straight hair or are trying to go an extended period before wash day (I know we all dread that because it is a whole day affair for curly girls), is that this can start to coat your hair and leave it feeling oily. This happens to me around day 5 and for my mom around day 3. So how do you wash it – with shampoo like always, right? No. Not this time. There are two tricks on washing your hair when it is super oily albeit through the overuse of this hair oil or other reasons:

  1. Use your shampoo on dry hair. That’s right, do not jump immediately under the water when you are going to wash but rather apply shampoo to your dry hair. This will bond with the oil and allow it to be rinsed off versus the water “mixing”, or better yet coating, with the oil and creating an oilier situation. Once you rubbed the shampoo in, rinse, and repeat your normal process.
  2. Use apple cider vinegar (ACV) as a rinse. Using a bottle or bowl, depending how you want to apply the rinse, mix 1 part ACV to 2 parts water. Then you can rinse and massage this mixture in your hair before applying conditioner in the shower. I do not recommended shampooing after an ACV rinse because it will be super drying.

I am partial for the latter of the two when I have the time, because it helps my hair look and feel shiny and strong, but when I am short on time, the first option works well.

I will have some status photos up soon so you can see first hand on how effective this product is for all of our hair! But in the meantime, do not hesitate to buy a bottle of your own and try to carve out 5 minutes for yourself and massage a little but of Righteous Roots on to your scalp at night and I can almost promise you will see a difference!

If you take the leap of faith and give this product a try, leave a comment below and share your experience!

Disclaimer: This post is not sponsored. Links and images are not my property and are not affiliate codes.