Banana—Matcha Smoothie


Super Smoothies!

Energizing, refreshing and full of potassium — this super smoothie rocked my world!

1 banana

1 palmful hemp, flax, chia seeds

1 teaspoon vanilla

1 tablespoon matcha powder

1 handful organic frozen spinach

1 handful organic fresh kale

add coconut milk to consistency

Place all ingredients into a blender and whip it good. I have a Magic Bullet NutriBullet that I love — it does a super job smoothing my smoothies effortlessly! 🙂




FUEL: Stuff we put in our body

FUEL: Stuff We Put In Our Body


Certainly, there is no need for it to look like the photo. Open up the door and take a good look. What’s in there? Is there anything “old and mold” you can get rid of?

Any over processed and heavy sodium items you want to replace with cleaner ingredients?

If you can’t bring yourself to do it now, then let’s pick a time to give it an overhaul. Just starting with one shelf can make a difference in how you feel about your refrigerator and motivate you to keep going. Just start somewhere.

It doesn’t have to be a new year for you to begin anew and replace some old habits with healthier new ones.  So, make a plan. Read the labels of each package, packet and jar — and as I always say, make it fun! Involve your kids, your friends, your significant others. Namaste. 🙂

Food Choice


Here are some items I keep in mine for inspiration. Namaste. 🙂


  1. Greens (Kale, Arugula, Spinach and so on)
  2. Coconut or almond milk (unsweetened)
  3. Fruit, berries or pineapple (Raspberry, Blackberry, Blueberry)
  4. Crunchy veggies (Carrots, Celery, Radish)
  5. Brown rice (cooked and ready to use)



FUEL: Stuff we put in our body

Yup, momma said don’t play with your food but I say go ahead.

Take risks. Choose ingredients that are fun — food will call to you because that is your body telling you that you need it. I’m not talking about sugar foods, processed or fried cravings — no, they just mask what your body is truly asking for.

Answer your body’s call by trying out what calls to you. Balance your veggies and fruits — add textures to your smoothies so you chew a little. Chewing helps initiate the digestive system making nutrients more easily absorbed. Try choosing fruit that has lower sugars like berries — while using higher sugar apple, banana and pineapple’s more sparingly. Above all, make it fun.


FUEL: Stuff we put in our body

Play with your food. Namaste 🙂



FUEL: Stuff we put in our body

MATCHA is premium green tea powder from Japan — a traditional Japanese tea ceremony staple for hundreds of years.

MATCHA TEA, a rich and creamy whole leaf green tea powder, contains 20 times more antioxidants than blueberries according to a Tufts University study and is equal to 10 cups of regularly brewed green tea.

The beverage offers sippers a sustained calm alertness, plus, because the entire leaf is used, 100 percent of it’s nutrients include L-theanine, a mood enhancer.

MATCHA is a known antioxidant that helps prevent aging and chronic diseases.


FUEL: Stuff we put in our body

FUEL: Steamed Bok Choy and Tomato


FUEL: Stuff we put in our body

Steamed bok choy and native tomato, a plain and simple favorite for me. 

Bok Choy, a member of the cruciferous vegetable family, is chock full of vitamins and antioxidants. Benefits include Omega-3’s, Zinc, and Vitamin A. Bok Choy is included in many studies about cancer prevention. #FUEL #LetsGoUp #Yesrising


FUEL: Stuff we put in our body


FUEL: Stuff we put in our body

FUEL: Pineapple Chocolate Almond


Pineapple Chocolate Almond Smoothie

Pineapple Chocolate Almond Smoothie

1/2 cup fresh pineapple

1 stick celery

1 swiss chard leaf

1 cup almond milk

1 handful raw almonds

1 tablespoon cocoa nibs

2 ice cubes

Blend all together until desired consistency. Mine comes out with a little gritty feel – good because some chewing initiates our digestive system allowing us to digest easier and absorb more nutrients. 🙂



Savory Miso Soup

I made miso soup the other day because it was chilly and I wanted to hunker down for an evening of writing. It was a choice of comfort for me. Using a teaspoon of some miso paste I had in the fridge, I added some diced tomato and dried kelp and a couple grinds of cracked pepper — so good.

Miso is a traditional Japanese seasoning made by fermenting soybeans. It can be used to make soup, sauces or even spreads. Miso is high in protein, vitamins and minerals, a bit salty but is rich in flavor. Add any vegetable you like to the broth or sip it plain like you would a hot tea.

Make sure you look for labels that carry the non GMO verification symbol or USDA organic label.