this is a seriously powerful protein shake ! it has a lot of health boosting ingredients. yet it tastes like a reese-cup milkshake ! i enjoy this as a pick me up after yoga- its a great breakfast substitute !


how to make:

start with a base of 1 cup almond milk < unsweetened >

start by adding a cup of ice–  add more ice depending on the consistency that you prefer !

add one tablespoon of: Flax Oil

add one heaping tablespoon of: RAW ORGANIC MACA POWDER < the star ingredient*>

add a tablespoon of: Chia Seeds <ive mentioned why there so great before, here >

add half a cup of: organic peanut butter

add a banana < break it up into smaller pieces >

& then top with a scoop of Sunwarrior Warrior Blend Powder, Chocolate



a little more on…RAW ORGANIC MACA POWDER : it’s an ancient Peruvian superfood highly prized by Incan warriors to increase stamina, boost libido, & combat fatigue- adds a thickness & mild root flavor. It increases ENERGY ! & is said to help balance hormones


im lucky to live 3 minutes away from JugoFresh so i go there a lot to get juice when im busy busy & on the go ! but i prefer anything homemade & its just as easy to make at home with a juicer.

try the Ashram Juice-


+ grapefruit                + lemon               +h20                     + turmeric                              +cayenne                           +raw honey

this is a really good detox juice that actually tastes ok. slighty bitter, but healthy nonetheless.

+ MY TIP: i know making juices & smoothies at home can be tedious <washing, drying, chopping>  & the mess can be monumental ! but i try to simplify the process by sorting my greens ! as ive said before, im in a local organic co-op so i get my produce for the week in a big box on Mondays- i usually go ahead & get the hard work out of the way so its easier la

sortedgreens+ ANOTHER TIP:

cleanyourveggies& remember to:


did you try the ashram juice? what are some of your fav juice combinations ? 

Epic Hotel Treat

i had a girls night at the epic hotel, & yes it was just as the name suggests.

we ordered robes, watched junk tv, & ordered room service !


<Fran, Me, Christina, & Danielle>

we had a gorgeous downtown miami skyline view of the city ! its so weird because im used to hanging on the beach like a bum. i felt big city energy while i was there !

not only does the hotel boast one of my fav restaurants, Zuma, it’s also home to an amazing wellness spa: Exhale. well+good nyc just did an article on how its one of the hottest places in miami right now for core classes !

one of the best little treats about my stay was the fresh flavored water assortments they had waiting in the lobby in the morning !

this is something you can DIY & recreate at home. its inexpensive & slightly indulgent.

im a huge h2o drinker & i never get bored of it. but for those of you that do try to spruce it up & make it a little healthier & tastier !


Infused Water : I know this is painfully easy, but how often do you actually whip this up & have infused water available in your fridge? sometimes it just takes an extra reminder to set a healthy habit like this !

Ingredients:  Filtered Water + 

-fresh lemon slices – fresh lime slices – cucumber slices – mint leaves – berries – oranges – peach slices – pineapple chunks -apple slices – pear slices.. the possibilities are endless !

whats your fav infused water combination ? 

Spotlight: Xylitol

yesterday i went for my routine dental check up- & mostly everything was typical. my teeth are healthy & strong. but the dentist mentioned my gums were a little weak. hmm i thought. weak gums- how am i supposed to make them stronger, what kind of exercise would that entail ? totally kidding, but no really how was i supposed to strengthen them??

he suggested brushing 4x a day & flossing 2x. oh & listerine washes. ok sounded pretty standard & simple enough.

but then of course i had to take matters into my own hands & began searching holistic dental care. i came across a website explaining that a white crystalline substance that looks & tastes like sugar could potentially improve my teeth & gums- WHATTTT. it had me at- tastes like sugar, i was sold.

Xylitol. What is it? Well to me the name sounds like a strange musical instrument but that is very misleading.. it is actually an all natural substitute for table sugar.


& the name rang a bell because at one of my crazed whole foods buy-everything-in-the-store-athon i had an employee recommend it as an alternative to the ever popular Stevia. i just so happened to buy it but once i got home with the weird named bottle I pushed it to the back of the kitchen shelf never to be seen or heard of again. Until now.

i tested it out by sprinkling it on some fresh strawberries & it was delicious ! i couldn’t believe it wasn’t sugar. well it is, but not really. Its technically a naturally occurring 5-carbon sugar alcohol found in many fruits and vegetables & produced in small amounts by the human body !

According to my research, Xylitol may reduce the risk of tooth decay. Many large-scale clinical studies have shown it to have long-lasting dental benefits. Sugar that’s GOOD for teeth- CRAY. Xylitol has 40% less calories than sugar & can replace sugar in cooking, baking or as a sweetener for beverages.

then i went over to my grandmother’s with my sister ellie. & here are some ¿cómo se dice.. spanish tips 😉


me. my mimi. & my sister ellie.

first of all the 85 year old (still cant believe it !!!) Colombian beauty told me to:

* drink tea not coffee. (thankfully i only drink coffee on a RARE occassion) Tea,  especially green tea, contains antioxidants and compounds that can help your heart, give you energy and protect your teeth and gums.

* massage my gums with my fingers ( yes, i agree this one sounded very weird. but hey if i can have her all natural smile at that age, ill test out ANYTHING.)

* gargle salt + water ( makes your gums tighter & strengthens them )

then she threw in an added BONUS !

her easy at home way to whiten:

*baking soda + lemon – brush on teeth & leave as long as you can stand it !