Archive for Refreshing Healthy Drinks

Refreshing Drinks

What you drink is just as important as what you eat!! Hydration is key to keeping your body functioning properly. Always take into consideration the sugar content, calories and any other benefits what you would drink, would offer (electrolytes, vitamins, minerals etc).

Sounds familiar to what you would look for in food right?

How are we nourishing our body?

There are a lot of things that can be delicious but are they nutritious?
As a trainer and coach I am a firm believer that we live life to the fullest and should enjoy our life with the good and not so good things with BALANCE, specifically speaking, food. With that being said, how often we create the habits of what We do more of one thing than the other.
The matter of fact for me is not so much of the satisfaction of what food gives us but more so the focus on how you FEEL overall.
I have had my fair share of foods that I love but that do not love me back. How it tastes was the bomb but how I felt afterword was horrible.

I just read a post that I have heard many times over before and there’s nothing new under the sun, just a great reminder of how it links to life of the body.

As I always tell my clients, how many choices we have when it comes to nourishing our body far more outweighs than our fitness routines in a single day, so the choices that we make we must stay self-conscious with.
Yes we may have not so good choices when it comes to certain cravings, but the next choice you make could Be a better one.

How are YOU nourishing your body?

Power Smoothie

For the past 2 years I have coordinated working with one of our local middle schools in putting together a 4 part series that ties in with one of their classes they are taking, Life Skills and incorporating the experience of Health and Fitness.

The 4 part experience we give the students are:

  • Tour and Etiquette of the facility
  • Group Exercise Class
  • Nutrition with the Dietitian
  • Career Day

For nutrition with the Dietitian day, students were going to learn how to make a power smoothie, taste it and get to take a recipe home with them to share with their family.

The class size for this particular class was about 19, so the Registered Dietitian made sure she had more than enough ingredients to go around based on the students preferences.

With that being said…once the class was over, there was still more than enough left over. So you know what that meant! Anyone who wanted to take advantage of creating their own smoothies could come through!

I knew I had to take this opportunity to make a smoothie because I knew the ingredients that the Dietitian provided were going to be good! I am glad I did!

Here is how that experience went 🤣


Molly left Power smoothies ideas for the students to take home to their families.
Here ya go!:

“Smoothies are a quick, easy way to get the perfect balance of carbohydrates, protein, and electrolytes into your diet that tastes GREAT!***All ingredients are interchangeable based on your tastes and allergies.**”


Basic FROZEN fruit Combinations:

  • Mango and banana
  • Pear, berry and banana
  • Pineapple, mango, coconut
  • Blueberry, raspberry, blackberry

Basic Liquids:

  • Coconut water
  • Any nut milk beverage
  • Juice (Keep it low)

Plant-based Protein ADD on:

  • Hemp Seeds
  • Chia Seeds
  • Oatmeal
  • Flax Seeds
  • Nut Butters
  • Avocado (ok protein source)


  • Vanilla Extract
  • Cinnamon
  • Honey
  • Cacao
  • Spinach

Fighting Green -Machine Smoothie:

Chocolate Banana Chia Smoothie:

Probiotic Smoothie Alert!

I had a Registered Dietitian come in to speak at a meeting to talk about some facts/myths on nutrition. She brought a tasty treat in for us to try as we listened in on her information.

This particular smoothie prepared for us is called “Rockin’ The Colony” which contains probiotics. It was described to “replenish muscles and energy stores, as well as help support the GI system and assist in reducing inflammation after workouts.”


  • 1/2 cup of stonyfield lowfat vanilla yogurt
  • 1 cup spinach leaves
  • 1/2 cup frozen blueberries
  • 1/2 cup frozen raspberries
  • 1/2 frozen banana
  • 1/2 cup unsweetened almond milk
  • 2 tablespoons of steel rolled oats
  • Provides 2 servings
Two other probiotics that can be added in smoothies, kombucha is a lactose intolerant option compared to the Kiefer

What is Probiotics?

Probiotics are live bacteria and yeasts that are essentially good for you, especially pertaining your digestive system . Our body has a combination full of bacteria, both good and bad. Probiotics are often considered “good” bacteria because they assists in keeping your gut healthy.

How Do They Work?

  • When you lose “good” bacteria in your body, for example after you take antibiotics, probiotics can help replace them.
  • They can help balance your “good” and “bad” bacteria to keep your body working the way it should at a maintainable PH level

Good examples of Probiotic foods with live cultures are:

  • Fresh kimchi
  • Kefir
  • Yogurt
  • Fresh sour pickles
  • There are 3 main probiotics that are mainly used: supplements, yogurts, and fermented.

In conclusion, if you deal with digestive problems, consider a probiotic to help improve it!

Moringa leaves

I heard about Dr. Pearson by way of my husband- I have always been skeptical about any supplements/herbs that you purchase whether if its from a store or from a person. I guess it came from the fact that after taking a one a day womens supplement years ago, I started getting sick after taking them, and never took anything like that again. It wasn’t until I heard about Dr. Pearson, that I slowly but surely started to get to know him and the work he has done for others through his holistic approach/background and pure knowledge on everything he does. It wasn’t until I met him a couple years ago, that I KNEW I trusted in his approach and belief in the holistic way of using God’s nature, that I would start implementing more into my lifestyle. Just speaking with him and seeing his work, first hand is one thing. Dr. Pearson is 72 years young and I couldn’t believe it!! Everything that he grows and formulates he knows about to the tee, and has used for himself as well.


Anywho, on our recent trip to Florida we stopped to see Dr. Pearson. He gave us a tour around his property, and I was very interested to learn about some of what he grows in his very backyard.  I had mentioned to him that I had been drinking a lot more water and tea for more beneficial factors, and that’s when he introduced me to the MORINGA TREE. He told me that Moringa tree is one of THE most nutrient packed there is, and provides so many beneficial factors that range from immune system booster, weight loss, protects against free radicals, to protects and nourishes hair/skin and nails. I learned I could actually use the moringa leaves to make tea!!!

Dr. Pearson was so kind and generous that he actually cut several moringa branches off for me to use when I decided to make my Moringa tea!


Dr. Pearson’s Moringa Tree- Also known as the Drumstick Tree

Dr. Pearson suggested that when making tea with Moringa leaves, that you steep with both the stem and leaves to provide the most nutrients- Leaves are to be dry before steeping.


You can follow Dr. Pearson on Facebook at Pearsons Herbs Inc:

Pearson’s Herbs. Dr Henry Pearson and wife Richette are dedicated to sharing the good news that everyone can ENJOY BETTER HEALTH THRU NATURE

Herbal products for cleansing, building, and enhancing the immune system.

Power Drink

definitely has a power KICK to it!!!! Can drink hot or cold

Infused water




My Lemonade

I sat down to drink my “lemonade” (fresh sliced lemon in cold water), and this lil girl asked for a sip. Most certainly honey… Next thing I know she was grabbing my bottle out of my hand again and taking more & more sips talk’m bout “Yum”. Glad she enjoys this healthy drink… but you taken from mama LOL guess I will have to make a small pitcher for the family.

#4starfitness #4starfitchic #lemonadewater #water #healthyhabits #mylittlegirl #cheese

Refeshing Healthy Drink

Coming from somebody Who would drink juice on a daily and just absolutely had to have some kind of flavor-I finally took the time and patience to change my mindset and pallete.
I have Come to make it a staple and new habit to make fresh green tea every week. I simply brew 2 green tea bags Add A tablespoon of light gold and blue agave, throw it in a pitcher and let it cool overnight. The next day I have a nice cool glass of green tea.
It’s either green tea, water or sparkling water with natural flavor of lemon, Line, or grapefruit.
Believe it or not, Either one of those beverages is enough to satisfy me now.
Just making that small change in my habit I have lost almost 10 pounds. Like I said the smallest changes make a huge difference. To have a healthier lifestyle doesn’t mean trying to change everything overnight. Start with one or two things that you struggle the most with focus on how you can be better and make healthier decisions and choices with those struggles and work from there!

Diaita Juice- TIGHTEN UP

Who would believe I would get a cold right before the holiday??!! Gotta try and TIGHTEN that UP! Lol

but hey, when you are running low on hours of sleep and have children who attend daycare, they will come home with a lot of thangs.

This juice would be considered the “large” wellness “elixir” – natural ingredients to help boost immunity and fight the “bad guys”.

The Ginger is the most potent, but the juice is quite tasty (well, at least I think so)