Tag Archives: health benefits

How To: Weekly Protein Shake Prep

7 Oct

Hey there!

Every week on my meal prep days (usually between Saturday and Sunday), I also prepare my weekly protein shakes. Even if you aren’t into working out much, choosing a protein powder to indulge in during the middle of the day, could help boost your mental focus, while keeping you full, avoiding any mid-day binges. I like to pack these shakes with me, and have them towards late afternoon to keep me going strong.


To get enough protein in your day, you want to first choose a good protein powder. My preference is Purely Inspired Organic Protein, which is perfect for anyone that leads a vegan lifestyle as well. I personally am not vegan, but since this protein is plant based, I’m able to receive all of the nutrients I wouldn’t have on a daily basis. If you’d like a full review on this protein powder, visit my past post on it.

You’ll also want to invest in at least 5-7 travel-friendly shaker bottles. I’ve invested in a few more blender bottles myself, and they make all the difference. You want to be able to place them inside your lunchbox, and not worry if they spill all over the place. A secure lid is always a must when you decide to shake up your mixture before you drink it as well. So make sure you have enough blender bottles for the week, and then you’ll be ready to create your blend!


Next, you’ll want to choose some fruits or veggies to blend inside of a blender, and measure them to last throughout the week. In this picture, I chose to cut up a dragon fruit along with a banana in order to get some “meat” in my shakes. I portioned them into five groups, so I could place them in my 5 shakes for the week. The next step is optional, but I’ve been doing it since I realized it makes my shakes taste so yummy!


I then like to put some fruits that I know produce an abundant of juice, inside my juicer. Sometimes I switch it up between mangos, tangerines, apples, and even adding some greens such as spinach into the mix. I also divide the juice up from a cup, into those 5 shaker bottles.


The rest of the liquid is pure water, which dilutes any harsh sugary tastes. This not only provides you with extra nutrients, but you’ll also have a delicious tasting protein shake in the end. Not all protein powders taste great, and this is a good way of masking that taste.

After you’ve mixed your blended fruits, juice, and protein powder together, you’re all set to pack your shakes and get ready for your week ahead! I hope you’ve found this helpful, and are able to incorporate more healthy snacks like these into your routine. Your body will be happy!


Healthy Breakfast Routine

18 Mar

Hey everyone!

Today’s post is going to be all about that important meal of the day, (drilled into our heads since childhood) breakfast! I personally love a nice cup of tea in the morning, my coffee, some fruit, egg whites with ham, and to top it off a slice of Ezekiel bread. I’m going to explain how healthy each of these are for you, and why these items have all made it as a staple in my healthy breakfast routine!

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Let’s start off with the beverages. I like to drink up to two coffee cups a day, and no more than that. Many people debate whether or not coffee is healthy for you, and while some say it’s not, there have been other beneficial findings to drinking coffee. Did you know that coffee drinkers are less likely to develop Parkinson’s disease? Bet you’re cherishing your little fix now more than ever. You’re welcome.

I find that if I go for the third cup, I’m wired throughout the night. An awesome alternative to a third cup of coffee is a nice protein shake! I like to mix a scoop of my vanilla vegan protein shake by Purely Inspired. I will have a review post up specifically on that protein powder coming up, so be sure you’re subscribed if you’re interested in hearing more about it!


I then like to have a nice cup of hot tea. I choose between Lemon and ginger, or green tea. I skip this step if I’m too pressed for time in the morning, but these are also great teas to have during the afternoon as a little pick me up. Lemon and ginger is perfect for body soreness, tummy aches, or any time you don’t feel good. Ginger is an inflammation reducer, which lemon is a nice antioxidant. Green tea can boost the metabolism, and keep you awake (that’s if there’s caffeine in yours).

I like to cook up some egg whites and sprinkle them with some cheddar cheese and a slice of ham diced. This is a great source of protein, and if you don’t want to open an egg individually and throw the yolk away, you can just purchase some already packaged egg whites. I find this to be the easiest way.

Along with the eggs, as far as sides go, a slice of Ezekiel bread along with some mixed fruit pieces really tops the breakfast off. Ezekiel bread is delicious, and you can find it in the frozen section of your grocery store. You must keep this bread refrigerated! Grabbing some already packaged mixed fruits from your local grocery store save you a lot of time, or you can create your own mix by finding time to dice different fruits, and store them in your fridge.

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Finally, you can’t forget your vitamins. Every morning, I have a multivitamin and an extra dose of vitamin D. The vitamin D is because I have a natural deficiency to it, and I like to take care of that. You can always request your vitamin levels to be checked during your yearly physical. A multivitamin usually has around 1,000 IU of a certain vitamin, so I make sure to only purchase 1,000 IU more of the extra vitamin I need. You never want to overdose on vitamins! So a nice balance everyday will work great in your benefit.

What do you guys like to eat in the morning? If you’re looking for healthier options, these are perfect for adding into your routine! I hope you’ve enjoyed this post, and thanks so much for reading!

What You’ll Need

1 part egg whites

1 Slice of ham or preferred cold cut meat

1 slice of Ezekiel bread to toast

Pieces of diced mixed fruits of your choice

1 cup of hot tea of your choice

Daily vitamins of your choice

Juice of the Month: “Sunshine” Juice

3 Jul

Happy July!

The “Sunshine” juice is the extremely delicious and packed with Vitamin C!

Finished Juice 2

Made with mint leaves, oranges, and mango chunks, this juice recipe proves to be the easiest and the tastiest without added sugars!

I didn’t use any stevia for this recipe, as the ingredients already make it naturally sweet. The mint leaves add an interesting zing to it, and the orange with mango combo is perfect for a hot day of summer. You can even through in some liquor with this recipe, and make it a fresh pool/beach side drink with ice!


I made sure to buy frozen mango chunks, and let them thaw out before placing them inside the juicer or else no juice will come out. But at least with mango chunks, you don’t waste a whole mango or so, and can always refreeze at your convenience with no mess or hassle.

It takes my juicer about 4 oranges to create a cupful of juice, so that’s the amount of peeled oranges I used. I didn’t add too much mint leaves. Around 4 will do it. Mix all of the ingredients together to create a delicious, semi-thick juice with a whole lot of flavor.


Mangos are in the same family as coconuts, olives, and dates, as they all have pits in the middle. The health benefits of mangos includes prevention of colon cancer and helpful factors to the digestive system. Along with oranges, mangos are rich in vitamin C. It’s a true tropical fruit, and by far the most delicious I’ve ever had.

This isn’t so much as a calorie friendly drink, but if you’re looking to satisfy your sweet tooth this is a relatively easy recipe that doesn’t equal the calories of a chocolate cake (let’s be real, chocolate cake is great but this is a nice substitute).


Thanks for reading, and enjoy your Sunshine juice!

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