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5 minute guided meditation challenge

Holiday Calm: Join me in a Meditation Challenge!

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The holiday season is often called the “happiest time of the year,” but we know the reality can feel quite different. What should be a joyous period can quickly become overwhelming, leaving us stressed and disconnected instead of present and peaceful. Our minds race from one task to the next, constantly chasing calendar items and battling endless to-do lists. The anticipation of an over-committed schedule can become not just exhausting, but almost debilitating.

In moments of chaos, I’ve learned that a simple pause—just a brief moment of stillness and focused breathing—can be transformative. That’s why I’m recommitting to my daily meditation practice and inviting you to join me in a month-long journey of mindfulness.

This Challenge: More Than Just Meditation

We can’t eliminate stress completely, but we can change how we respond to it. Think of this meditation as a mini-vacation for your mind – create small, intentional moments of peace in your day, even if it’s for just 5 minutes. No time like the present so let’s make today DAY ONE!

Rest & Reset Challenge 

Dedicate just five minutes each day to mindful breathing. Here’s a weekly guide to get you started:

  • Day 1 (Monday): Listen to my 5-minute guided meditation on Insight Timer or explore other guided meditations.
  • Day 2 (Tuesday): Take your practice outdoors with a walking meditation.
  • Day 3 (Wednesday): Find the time before bed to transition into rest.
  • Day 4 (Thursday): Focus on deepening breaths and releasing body tension.
  • Day 5 (Friday):  A moment in the middle of the day – perhaps before a big meeting.
  • Day 6 (Saturday): Pair meditation with gentle stretching.
  • Day 7 (Sunday): Try it first thing upon waking.

Pro Tip: Repeat this for 4 weeks! There will be days when you forget, don’t feel up to it, or are simply too maxed out. All of that is OK! It’s not about perfection but about progress and self compassion.

Finding time for meditation is similar to scheduling any other important task. Throughout your day, there are perfect opportunities to pause and center yourself: a morning reset to start your day with calm and focus, a midday pause to recharge between tasks, and an evening wind-down to prepare for restful sleep.

By intentionally carving out these moments, you transform meditation from an optional activity to an essential part of your daily routine, supporting your mental well-being and helping you navigate life’s challenges with greater ease.

Are you ready to join my Rest & Reset Challenge? Send me a message, join the WhatsApp community, or leave a comment and let me know YOU’RE IN!

Find the full guided meditation on Insight Timer and begin your journey to inner peace today.

If you are unable to see the Insight Timer recording above, kindly refresh the page.

Quick Alternative: 20 Breaths for Calm

If you don’t have 5 minutes, here is a quick alternative you can do when you’re super short on time:

  1. Find a quiet, comfortable space
  2. Close your eyes and notice how your body feels
  3. Take 20 intentional breaths, counting each inhale and exhale
  4. Gently redirect any wandering thoughts
  5. Release tension with a final deep breath

Posted in Exercises + Tips, Health & Wellness, JSC, Try This!

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My Go-To Supplement for Daily Wellness - AG1

My Go-To Supplement for Daily Wellness – AG1

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As a wellness coach with over 15 years of experience, I’ve witnessed the transformative power of a balanced, holistic lifestyle. My passion lies in empowering others to take control of their health through personalized, science-based programs that deliver results while making wellness enjoyable and accessible.

A cornerstone of my daily routine, and a key factor in my own health journey, is AG1. This comprehensive supplement has revolutionized my approach to nutrition, providing essential nutrients in a single, convenient drink. While I strive to obtain nutrients through whole foods, AG1 ensures I meet my foundational nutritional needs, especially given my active lifestyle.

My morning ritual begins with warm lemon water, followed by AG1 mixed in cold water. This kickstarts my day, giving me confidence that my body is well-equipped for the demands of coaching, teaching, workouts, and social interactions.

I’m thrilled to announce that I’ve been chosen as one of just 25 ambassadors for AG1. This opportunity allows me to share the benefits of this remarkable supplement with you, along with exclusive perks.

 

EXCLUSIVELY FOR MY COMMUNITY: 

Get access to this exclusive ambassador-only package:

  • A free one-year supply of D3K2 drops to support bone and heart health.
  • Free AG1 travel packs (10-count) so you never have to miss a day, even on the go.
  • A free 30-day supply of Omega-3 pills, which are crucial for heart and brain health.

This is the perfect opportunity for anyone looking to simplify their health routine while ensuring they get all their essential nutrients in one drink.

 

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HOW TO GET STARTED:

Enjoy exclusive benefits by using MY REFERRAL LINK for your purchase. Complete your order within 90 days on the same device. Questions? I’m here to help!

Wellness is about consistent, positive choices that compound over time. AG1 is just one simple yet powerful step towards better health. Whether you’re starting out or optimizing your routine, AG1 can make a significant difference.

Thank you for letting me share this important part of my daily regimen. Your wellness journey is unique, and I’m here to support you. Let’s embrace better health together!

 

Posted in Community, JSC, Nutrition, Try This!

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Homemade Grain-Free Granola

Homemade Grain + Gluten Free Granola

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As a nutrition coach, one of the biggest challenges I face with my clients is helping them curb their sugar cravings. Granola, a beloved breakfast and snack option, often tops the list of foods I ask them to cut back on. It’s easy to understand why – that sweet, delicious crunch pairs perfectly with milk or yogurt, making it hard to resist.

The Problem with Store-Bought Granola

When shopping for granola for my clients, I’ve found that most options are:

  1. Filled with oats (which some clients need to avoid)
  2. Loaded with processed sugar
  3. Not aligned with many nutritional goals

To put it in perspective, a single cup of typical store-bought granola can contain:

  • Up to 85g of carbohydrates
  • As much as 30g of sugar

That’s an alarmingly high amount for such a small part of your daily nutritional intake!

The Search for a Better Alternative

I recently discovered Paleonola, which has one of the lowest sugar and carb contents among commercial granolas. However, its price point makes it impractical for regular use, especially for clients on a budget.

The Solution: Homemade Healthy Granola

This challenge led me to create my own version – a granola that’s both nutritious and delicious, without unnecessary processed sugar. Here’s what makes this homemade granola special:

  1. Nutrient-Dense: Packed with a variety of nuts and seeds
  2. Low in Sugar: Sweetened with just a bit of maple syrup
  3. Healthy Fats: Baked with coconut oil
  4. Gluten-Free: Naturally free from gluten, suitable for various dietary needs
  5. Customizable: Easy to adapt with different nuts, seeds, and dried fruits based on preferences or availability
  6. Cost-Effective: More affordable than premium store-bought options.

This homemade granola features a combination of nuts and seeds, sweetened with just a bit of maple syrup and baked with coconut oil. It’s naturally gluten-free and nutrient dense, packed with variety of nuts and seeds for optimal nutrition. It’s so simple to make, and you can easily customize it with different nuts, seeds, and dried fruit based on your preferences and what you have at hand. It’s crunchy, flavorful, and so easy to whip up! Give it a try!

Ingredients:

  • 1/2 cup raw walnuts
  • 1/2 cup raw pumpkin seeds
  • 1/2 cup raw pecans
  • 1/2 cup shredded coconut (unsweetened)
  • 1/4 cup coconut oil
  • 1/4 cup real maple syrup
  • 1/4 dried cherries
  • 2 tablespoons chia seeds
  • 1 teaspoon vanilla extract
  • 2 teaspoons cinnamon
  • Pinch of sea salt

Directions:

Prepare the Granola:

  1. Preheat your oven to 325°F (165°C) and line a baking sheet with parchment paper.
  2. In a food processor, blend all nuts, seeds, coconut, cinnamon and salt until fine (approx 5 seconds). Nuts should be in very small pieces but not powder.
  3. Pour the mixture in a bowl, add in chia seeds, coconut oil, vanilla, and maple syrup. Stir until everything is combined.
  4. Spread the granola mixture in an even layer approximately half inch thick on the prepared baking sheet. Tightly pack the mixture to get big clusters of granola.
  5. Bake for 25-30 minutes or until golden brown. Check in to make sure edges don’t burn.
  6. Remove from the oven and let it cool completely (this is the most important part). The granola will crisp up as it cools.
  7. Once cooled, break into clusters. Transfer the granola to a mixing bowl and toss in cherries.
  8. Transfer to an airtight container for storage.

Posted in JSC, Recipes, Sweet Eats

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Sweet Potato Breakfast Tacos

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Craving something healthy yet super satisfying?  These Sweet Potato Tacos are IT! I came across this recipe on Goop and made some modifications to meet my taste buds’ needs ;). Crispy za’atar-seasoned sweet potatoes with fluffy scrambled eggs and crisp purple cabbage, creating a perfect harmony of flavors and textures. The tangy sumac-tossed red onions add a zesty kick, while the creamy avocado tahini sauce ties everything together perfectly.

These tacos are more than just delicious – they’re a great way to add variety to your meals and pack in essential nutrients. The sweet potatoes offer complex carbs for sustained energy, while the eggs provide high-quality protein to keep you full.. It’s the ideal combo for a power-packed breakfast that’ll fuel your day.

The best part? These versatile tacos are a breeze to whip up, making them ideal for breakfast, lunch, or dinner. I also really enjoy eating with my hands so this was a win on all levels for me. Give it a go!

 

INGREDIENTS:

  • 2 tablespoons avocado oil
  • 1 large sweet potato, diced small
  • 4 – 6 eggs
  • sea salt
  • 1 teaspoon za’atar
  • handful of chopped purple cabbage
  • small handful of cilantro leaves
  • ¼ red onion, thinly sliced
  • ½ teaspoon sumac
  • 4 – 6 grain-free tortillas
  • Avocado Tahini Dip

 

DIRECTIONS:

  1. Heat a nonstick skillet over medium heat. Add the avocado oil, sweet potatoes, and a pinch of salt. Cook, stirring frequently, for about 10 – 12 minutes or until the sweet potatoes become browned on the outside and fork-tender.
  2. Add the za’atar and let cook for another minute or so, then remove from the heat. While the potatoes cook, toss the thinly sliced onions with the sumac and a pinch of salt and set aside.
  3. In a separate pan, drizzle avocado oil and scramble 4-6 eggs lightly seasoning with za’atar, salt and pepper.
  4. To assemble the tacos, warm the tortillas (either in a pan or over an open flame if you prefer a little char). Swipe each tortilla with the avocado tahini sauce, then top with a mound of sweet potatoes and eggs. Finish with some of the sumac red onions, a squeeze of lemon, and cilantro. Enjoy!

Posted in JSC, Nutrition, Recipes, Savory Eats

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Tofu Curry with Coconut Rice

Tofu Curry with Coconut Rice

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This Tofu Curry with Coconut Jasmine Rice combines nutrition and flavor in a super satisfying meal that reminds me of home. After researching various curry recipes, I developed this version using essential spices and adding my own twist. The dish features tofu as the main protein, but it works well with a light white fish (cod, halibut) or grilled chicken too.

I typically use whatever vegetables I have on hand, making it a versatile option for using up ingredients. The creamy coconut milk ties everything together, creating a rich curry that pairs perfectly with coconut jasmine rice.

This recipe offers a balance of protein, vegetables, and complex carbohydrates, proving that a nutritious meal can also be delicious and filling. It’s become a regular in my meal rotation due to its flavor and simplicity. Especially for someone always on the go, simple and nutritious meals are always at the top of my list. Give it a go!

Ingredients:

For the Tofu Curry:

  • 1 box extra firm tofu
  • 1 can coconut milk
  • 1/4 cup water
  • 1 red bell pepper, thinly sliced
  • 1 large onion, thinly sliced or diced
  • 7 garlic cloves, minced
  • 2 handfuls of fresh spinach
  • Cilantro, for garnish
  • 2 tablespoons avocado oil
  • 1 teaspoon turmeric
  • 1 teaspoon cumin
  • 1 teaspoon garam masala
  • 1 teaspoon coriander powder
  • 1 teaspoon Umami flavoring
  • salt and pepper, to taste

For the Coconut Jasmine Rice:

  • 2 cups Jasmine rice
  • 1 can coconut milk
  • a pinch of salt

Directions:

  1. Prepare the Coconut Jasmine Rice:
    • Rinse the jasmine rice under cold water until the water runs clear.
    • In a pot, combine the rice, coconut milk, and salt. Bring to a boil, then reduce the heat to low, cover, and let it simmer until the rice is tender and the liquid is absorbed (about 15 minutes). I love and use my Zojirushi rice cooker but it does take 60 minutes.
    • Fluff the rice with a fork and set aside.
  2. Cook the Tofu Curry:
    • Wrap the block of tofu in a towel, press and squeeze until excess water is removed. Then break the tofu block into small pieces creating a scrambled texture.
    • In a large pan, heat avocado oil over medium heat. Add the tofu and cook until slightly golden. Remove the tofu and set aside.
    • In the same pan, sauté the onions until they’re soft and translucent. Add the red bell peppers and cook until they start to soften. Add tofu back into the pan.
    • Pour in the coconut milk, add all spices and bring the mixture to a simmer.
    • Add fresh spinach. Stir gently until the spinach wilts and everything is well combined.
    • Let the curry simmer for a few more minutes until it’s heated through and flavors are well integrated.
  3. Assemble the Dish:
    • Serve the tofu curry over a bed of coconut jasmine rice.
    • Garnish with fresh cilantro for a burst of freshness.

Posted in JSC, Nutrition, Recipes, Savory Eats

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Chickpea Tacos (Gluten and Diary Free)

Chickpea Tacos (Gluten + Diary Free)

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Recently, I’ve been leaning towards vegetarian meals so when I came across this recipe on Rainbow Plant Life, I had to give it a try with some additions and modifications, of course. This chickpea taco recipe is a delicious and healthy alternative, perfect for anyone looking for a flavorful plant-based option. Inspired by vibrant, fresh ingredients, these tacos are easy to make and packed with nutrients. They pair wonderfully with my creamy Cilantro Hemp Pesto from a previous post, adding a unique twist that complements the savory chickpeas and crispy red peppers. Top the chickpeas with your favorite taco fillings over a cassava or almond flour Siete tortilla for a gluten and dairy free dish that is so satisfying and tasty. Enjoy!

 

INGREDIENTS:

For Chickpea Taco filling:
  • 1 can of chickpeas, drained
  • 1 small red pepper
  • 2 teaspoons avocado oil
  • 3/4 teaspoon salt
  • 1/2 teaspoon smoked paprika
  • Pinch of cayenne pepper
  • 1 medium lime
  • Cilantro Hemp Pesto

For serving:

DIRECTIONS:

  1. Transfer chickpeas to a clean dish towel or paper towels and gently pat dry, being careful not to smush them. Allow them to dry for 10-15 minutes. Make sure chickpeas are well dried before cooking.
  2. While waiting for chickpeas to dry, slice the red pepper into thin slices. Brush a pan with 1 teaspoon of avocado oil and stir-fry on medium heat until peppers are tender and slightly charred. Remove from heat and set aside.
  3. Add 1 teaspoon of avocado oil and brush the pan to fully coat the non-stick surface. Set on medium heat. Once the pan is hot, add chickpeas and spread evenly in one layer. Cook undisturbed for 2 – 3 minutes, allowing them to brown. Then toss for another 2 – 3 minutes until chickpeas are golden brown and blistered in some spots.
  4. Add salt and spices and toss well to coat all chickpeas. Cook for another 4 – 5 minutes, tossing chickpeas to allow flavors to blend and absorb. Remove from heat, squeeze in lime, and lightly toss again. Set aside.
  5. Prepare the Cilantro Hemp Pesto and place in a small sauce bowl.
  6. On medium heat, place tortillas on a non stick pan and heat for 20 – 30 seconds on each side, flipping 2 – 3 times until certain spots are charred but the tortilla is still soft.
  7. Assemble tacos by spreading the Cilantro Hemp Pesto on the tortilla, then top with chickpeas, red peppers, avocado, cilantro, a squeeze of lime, and a drizzle of olive oil.

Chickpea Tacos (Gluten and Diary Free)

 

Enjoy!

Posted in JSC, Nutrition, Recipes, Savory Eats

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Reaching Optimal Wellness – Together!

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I believe in surrounding myself with like-minded individuals, especially those with a strong vision to help others live a healthier, stronger, and optimal life. I have curated and collaborated with brands that equally share my passion for health and wellness. These companies aim to excel and lead in their specific wellness field and I am excited to share them with you. As a part of my community, you will receive special offers with each of these companies.

Please don’t hesitate to reach out if you need specific product information or any recommendations to add to your wellness toolbox. Let’s reach optimal wellness together!

Thorne’s commitment to quality products and wellness solutions is unwavering. Formulated by their team of medical experts, their supplements are NSF sport certified to ensure that the manufacturing of their products are safe and have met the most stringent standards. Check out my dispensary and connect with me to receive a special rate on all their products.

I have coached many clients on Dr. Cabral’s 7-day Detox program and have done it myself. It’s a tough one but the results are great. EquiLife’s ultimate goal is to help others understand their bodies better and empower them towards decisions on better health. Check out their full product line of functional medicine supplements here.

Fatty15 contains a pure, award-winning C15:0 powder called FA15™ – the first essential fatty acid to be discovered since the omegas, over 90 years ago, with 3x more cellular benefits than omega-3.  I take Fatty15 every day and have noticed a huge improvement in my sleep, overall energy levels and my hair and skin look and feel great. This is a great addition to my wellness routine – check it out for yourself. Get 20% off your first order!

Momentous is uncompromising when it comes to the quality of their products. They are truly obsessed with bringing the best supplements that will advance sports performance. With one common goal in mind—to help one be their best – they work with NSF and Informed Sport to independently certify the quality and integrity of their products. Get 20% off with my code:  JSCFITNESS20

 

Dr. Alejandro Junger’s signature 7-day and 21-day full body reset program is the one that I have recommended and coached my clients through for years. His products are designed to restore your body’s natural ability to heal itself. Experience optimal health with life changing results. Get $50 off your first Clean 21 program.



I have been recommending AG1 to my clients who want to reduce their supplement intake from multiple products into one simple drink. I can’t imagine starting my day without AG1. I have it first thing in the morning (after my lemon water) on an empty stomach and it kick-starts my body with all the nutrients I need. Get $50 off your first order.

As someone who values both delicious flavors and nourishing ingredients, Sakara has really transformed plant-based food to incorporate a variety of flavors, textures, and colors. Delivering a colorful array of organic and plant-based dishes, their nutrient-packed meals are creative, delicious, and nourishing.  They also offer supplements, probiotics, snacks, teas, and desserts to compliment their meals. Enjoy 20% discount on your order with my code JSCSAKARA.

 

Posted in Community, Health & Wellness, JSC

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HEALTHY SMOOTHIES FOR EVERY PURPOSE + PERSON

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One of my goals as a Nutrition Coach is to help my clients create “anchors” throughout the day that provide them with a sense of control over their choices especially when it comes to finding a balance in their daily nutrition. Breaking your fast with a daily smoothie is just one of many anchors. It helps to kick-start the day knowing that you just made a healthy decision to nourish your body.

Smoothies are great for so many reasons – from boosting energy levels to weight management, pre-workout energy, post-workout recovery, inflammation reduction or a healthy sweet treat. They’re an all-round solution for those on the go and needing that extra boost.

Here are a few of my fave smoothie blends – each tailored to a specific purpose or person. 😉

1. Reset with this Green Pineapple Detox

Made with refreshing ingredients like pineapple, cucumber and celery — this Green Pineapple Detox is the smoothie blend that helps flush out toxins, relieves bloat and inflammation and tastes so refreshing!

 

2. Have your Daily Dose of Greens!

If there is a smoothie that tops nutrition profiles, this one is it. Loaded with so many vitamins and minerals from all the veggies and superfoods, Dose of Greens is my go-to when I’m trying to keep the calories low but nutrients high!

 

3. Fuel Up w/ Coffee-Infused Green Protein Boost Smoothie

Some days I just need that extra pick-me-up before an intense strength training session with my coach. Packing in superfoods, protein, healthy fat and sweetness from bananas and strawberries, Green Protein Boost Smoothie is so yummy and indulgent, you’ll forget how healthy it is! 

4. Replenish after a Workout with this Sweet + Simple Smoothie

So apropro to its name – this sweet + simple smoothie recipe hits the spot every time. The protein from nut butter and powder provides the extra kick to help promote a speedy recovery after workouts. 

 

5. Soothe & Heal with this Anti-Inflammatory Green Elixir

The Green Elixir is a great blend when you’re just not feeling 100%. Electrolytes from coconut water, anti-inflammatory properties of ginger, and the fresh blend of cucumber and celery help to rejuvenate and revive the immune system. 

 

6. Try this Superfood Smoothie as a Meal Replacement

I always encourage my clients to get their nutrients from eating an actual meal. But on days when time is limited and it’s just not possible, this is the smoothie I would recommend. It covers all your daily nutrients in one shot and provides you with just enough energy to push you through until your next meal. The Superfood Smoothie is a client fave for sure!

 

Posted in JSC, Nutrition, Recipes, Smoothies

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Cinnamon Toast Breakfast Quinoa

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Cinnamon Toast Breakfast Quinoa

This is a great alternative to the usual oatmeal and eggs in the morning. A delicious and warm protein packed breakfast recipe I found on Cookie and Kate. Adding my favorite ingredients and toppings, this Cinnamon Toast Breakfast Quinoa is a perfect balance of nutrition and comfort.

Quinoa is a gluten free “super grain” loaded with fiber, antioxidants and numerous nutrients but more importantly provides all nine essential amino acids – making this more than just a delicious breakfast meal. Give it a try and feel free to add your favorite whole foods toppings and spices. Enjoy!

 

INGREDIENTS

Breakfast Quinoa
  • 1/4 cup chopped raw pecans and walnuts
  • 1 teaspoon coconut oil
  • 1 teaspoon ground cinnamon
  • 1/2 teaspoon vanilla extract
  • Tiny pinch of salt
  • 1 cup cooked quinoa
  • 1 tablespoon maple syrup
Toppings 

 

DIRECTIONS

  1. Warm the walnuts and pecans in a small saucepan over medium heat, shaking the pan often until fragrant and toasty (approx 5 min).
  2. Add coconut oil, vanilla extract, cinnamon and salt to the pot. Stir frequently until cinnamon is fragrant (about 30 seconds).
  3. Add the quinoa to the pot and stir to combine. Stir until the quinoa is warmed through (approx 2 min). Remove from heat and stir in the maple syrup.
  4. Transfer the mixture to a bowl and add toppings with a sprinkle of cinnamon. Serve and enjoy!

Posted in JSC, Nutrition, Recipes, Sweet Eats

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Dreamy Chocolate Ashwagandha Smoothie

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Ashwaganda, an adaptogenic herb, has been touted as the magical stress relief supplement that provides a calming effect but also improves the quality of sleep and increase energy levels. So when I came across this smoothie recipe on Dr. Junger’s Clean Program, I had to give it a try. Anything that has “dreamy” and “chocolatey” in the title will catch my attention and this smoothie is exactly that! Ashwagandha powder does have a slight bitterness to it but blended with almond butter and dates along with avocado, this smoothie is a great fix when you’re having cravings or to break your fast. Give it a try – Enjoy!

 

INGREDIENTS

 

DIRECTIONS

  1. Remove skin and pit from avocado. Remove pit from dates.
  2. Add all ingredients to a blender and blend on high until creamy and smooth. Serve immediately!

 

 

Posted in JSC, Nutrition, Recipes, Smoothies

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