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We had a hectic night last night with our youngest waking up late for his feeding and then not being able to go back to sleep until 1:30am and our toddler falling asleep early (5:30pm) and waking up at 12:30am, coming into our youngest’s room and having a party making snow angels on the floor. Thank goodness they both slept straight from that point until this morning.

To energize (and because I didn’t have a lot of time this morning) I made a protein shake.

🔹1/4 organic 1% milk
🔹2 scoops arbonne chocolate protein powder
🔹1 banana
🔹1 cup spinach
🔹1 cup pineapple
🔹1 cup raspberries
🔹1/2 tsp chia seeds
🔹2 tbsp hemp seeds
🔹1 tbsp peanut butter

Add ice if you’re not using frozen fruit and like a cold shake. 


With no class tonight we need to eat extra healthy today. Farm fresh green beans. Everything from the farm has more flavour then anything store bought. I love summer farmers markets. Remember everything you eat is a choice. You could choose to have non-balanced meal or you could choose to add a ton of veggies or fruits to your meal. Freedom of choice is a great thing so don’t sabotage it by choosing something you’ll regret. Rose regrets end up being paired with unhappiness which leads to excuse after excuse as to why you can’t do something. Peoples intent to lose weight is usually accompanied by a list long of excuses. I don’t have time to make healthy meals. Meal prep is very simple as long as you clear your schedule for an hour or two. Pre wash and cut all veggies, freeze meals and make a weekly or monthly menu so you know which groceries to shop for and what you’re making. Taking that bit of extra time in the morning or evening to prep for the week or month is all it takes for successful weight loss. 

What healthy choice are you making today?



My accompaniment with my breakfast this morning. I’m so happy to be back on protein shakes again. Chia and hemp are great sources of omega and will both keep you fuller for longer making you less likely to snack or get hungry an hour later. Adding greens to your shake will pack it full of vitamins and get you 1 serving closer to your daily intake of veggies. Berries are great for added antioxidants and to sweeten up the bitter taste of the spinach (you can also use kale).  Enjoy!


2 cups organic 1% milk

2 scoops Arbonne chocolate protein power

1 cup strawberries

1 cup blueberries 

1.5 tsp chia seeds

2 tbsp hemp seeds

1 handful of spinach

1/2 cup crushed ice

1 tbsp peanut butter

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