I am a low Glycemic girl. I don't do fruit. If I do it is only 1/4 to half a cup for those days my body craves it. However, we overeat sugar! I am particular about what enters my gut and how it ferments once it gets there. Learn your sugars. 

Dosage and timing is key! It is about finding what feels better for you. 

Trainers claim to eat carbs before your workout or in the morning so you can burn them all day. Body building claims make sure you have your balanced shake after your workout, so that you replenish your muscles. 

Keto peeps say eat your carbs at night at the end of the day, so your body burns fat through ought the day. It gets confusing right?

Well truthfully I don't have the magic answer for you. I think it depends on your body, your workouts, your sleep cycle, and your stress. 

Personally I like to wake up get some liquid carbs in me - I down a hydrate line made for workouts. It has small amount of carbs and sugar just so my muscles has some fuel during my workout. Post workout, I drink my shake (making sure that it is at least 12 hours since my dinner). 4 Hours later I have my shake for lunch, then 4 hours after that soup and salad for dinner! 

To each it's own. I slow down with carbs, but need a small amount so I don't binge. I like carb it up on the weekends when I can relax, and then less carbs during the week while I am running around on the go at work and have to be quick on my feet. See what works for you! My way isn't everyone's way. 


Chai or Die! 

(My daily go to!)

  • 1 scoop of favorite protein 
  • Half scoop of collagen
  • 1 cup almond milk
  • 1/4 cup of ice
  • Handful of spinach
  • 1 tablespoon of raw cacoa
  • 2 ounces of liquid mint chlorophyll
  • 1 tsp of chai powder
  • (Optional - 1/4 avocado or 1 tsp of coconut oil, depending on the fatness of your almond milk)
  • Optional - 1/4 cup to 1/2 cup of fruit (Berries) (Depending on the carb level of your protein powder mix)

Coco Chanel 

  • 1/4 cup of Pineapple
  • 1/4 avocado
  • Few sprigs of mint
  • 1/4 cup of ice
  • 1/2 cup of coconut milk
  • 1 tsp of cinnamon
  • 1/2 cup of alkaline water

Min Chocolate chip

  • 1 cup of favorite milk
  • 2 scoops of protein
  • 1 tablespoons of raw cocao nibs
  • few sprigs of mint
  • 1.4 cup of ice
  • 1 tablespoon of raw cocoa powder
  • liquid stevia, to your desired sweetness
  • 1 tsp of coconut oil
  • (collagen or avocado for more desired thickness)

Afternoon Pick Me Up!


  • 1 cup of almond milk
  • handful of ice
  • 1/4 cup of pineapple
  • 1 scoop of collagen
  • optional 1 scoop of glutamine (For my leaky gut clients)
  • 1 cup of spinach
  • fresh mint or peppermint extract
  • 1/2 tsp of spirulina
  • 1 tbls of Cholorphyll 
  • a few drops of stevia (optional for my sugar craving clients)
  • Optional - 1/2 tsp of cocoa
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Strawberry Magic

  • 1/4 cup of frozen strawberries
  • 1 cup of almond milk
  • 1 dropper of liquid stevia
  • 1 scoop of vanilla protein
  • Half scoop of collagen
  • 1/2 tablespoon of Raw Almond butter
  • 1 tablespoon of chia or flax

Golden Chai Latte

My Morning Warming Sensation or Afternoon Cuddler. This makes me warm & happy.

  • 1 cup of Almond Milk
  • 1 tsp of Chai Spice
  • 1 tsp of golden milk mix. I love Zen Teas blend. 
  • Or Make your own with a combo of ginger, tumeric, black Pepper. 
  • Add drops of stevia
  • Dash of cinnamon on top
  • Optional 1 scoop of collagen.
  • Add L-glutamine for my leaky Gut clients. 

I need Fat -PMS Magic

  • For those moments when you are about to devour the whole ice-cream store ;)
  • 1/4 to 1/2 avocado
  • 1 tablespoon of raw cacao
  • Favorite Chocolate protein powder
  • Liquid Stevia
  • 1/4 cup of ice
  • 1 cup of raw almond milk
  • Optional half banana or 1/4 cup of fruit
  • optional 1 tsp of nut butter
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Pina Colada

  • 1/4 cup of frozen banana
  • 1 cup coconut or Hemp Milk
  • 1/2 tsp golden Milk Tumeric Mix
  • 1/2 tsp of Chai (optional)
  • Stevia Drops (sweeten to your desire)
  • Few cubes of ice
  • 1 scoop of collagen
  • 1 scoop of Protein Powder
  • (Optional Adaptogen Herbs or CBD Oil)