Fall = pumpkins, pumpkins, pumpkins everywhere!

And in Florida, it has FINALLY felt like fall! The air has turned crisp (with NO humidity – YAY!) and I’m burning yummy candles and essential oils to match the season. I’ve also pulled out my favorite scarves, dusted off my fun boots and ready to go to pumpkin patch.

I’m slightly addicted to pumpkin flavored or smelling anything! So, in honor of one my favorite seasons, I decided to shake things up with my normal daily shakes.

And I’m actually going to give you two different variations with similar ingredients!! So here goes …


¼ cup water
1 cup ice
¾ cup unsweetened vanilla almond milk
1 scoop vanilla protein powder (I use Vegan Shakeology with superfoods)
½ cup canned pumpkin puree, unsweetened
1 tsp. pumpkin pie spice
1 tsp. pure organic maple syrup (or raw honey)
1 Tbsp. coarsely chopped raw pecans

Place water, ice, almond milk, pumpkin puree, maple syrup, pecans, pumpkin pie spice and protein in blender.
Cover; blend until smooth.


↠ Although maple syrup is a healthier, natural sugar, feel free to reduce the amount or remove altogether if you are moderating your sugar intake.

↠ If you don’t like the taste of pecans, feel free to substitute with almonds or remove.

↠ After blending, feel free to add a little more water if it comes out too thick.


¼ cup water
1 cup ice
¾ cup unsweetened almond milk (plain or vanilla)
½ cup canned pumpkin puree, unsweetened
1 scoop chocolate protein powder (I use Vegan Shakeology with superfoods)
½ tsp. cinnamon
½ tsp. nutmeg

Place water, ice, almond milk, pumpkin puree, cinnamon, nutmeg and protein in blender.
Cover; blend until smooth.


↠ After blending, feel free to add a little more water if it comes out too thick.

Please note: I take a hard anti-soy stance and will never recommend soy milk or any protein powders that use that as the protein source. I feel that soy consumption increases estrogen, decreases testosterone, and slows metabolism, making it counterproductive to your fitness/health goals.
I hope you enjoy these Pumpkin Smoothies! Please let me know which one you try (or both!) and leave a comment below! Any questions, I’ll be happy to help!

Shakeology Café Latte Review

Shakeology Café Latte Review

The rumors are true! There’s a new Shakeology flavor in town! Below is my review on the new flavor that everyone is talking about.

Shakeolofy Café Latte is a BRAND NEW flavor and oh so yummy that I needed to share!!

If you like coffee or coffee flavor then this will amaze you! It has a smooth coffee flavor – think “delicious frappuccino” only with healthy superfoods. It’s perfect for those who love the taste of coffee, but have given it up or have scaled back on the cups.Shakeology Cafe Latte

So now, you can have your “cup of coffee” in the morning – but just in the form of Shakology – so you feed your body with the nutrients it needs while filling in any nutritional deficits that even the cleanest, healthiest diet is bound to have.

– OR –

You can have your coffee in the morning – I enjoy my coconut latte in the morning for sure! But, when you’re tempted for that second cup … or that mid-afternoon cup, you can have your Café Latte Shakeology instead!

My favorite part: it uses a very powerful superfood called ‪#‎coffeefruit‬. 💕

Café Latte Shakeology uses the whole coffee fruit rather than just the bean! And that little superfruit is one nutrient-dense berry! Sadly, it’s the healthiest part of the plant, and it usually ends up in a compost heap.

By actually putting the entire fruit to use – essentially using not only the coffee bean but also the nutrient-dense protective skin around the bean – there’s less waste, so Café Latte allows Shakeology to reduce its carbon footprint, while offering a green product that’s good for the planet.

The health benefits are still out of this world. Not only is the coffee fruit packed with antioxidants – it has more than green tea, blueberries, raspberries and pomegranates. Studies have shown that this little-used superfruit can help improve cognitive function, essentially boosting our brain power along with our energy, endurance and ability to fight free radicals that can damage skin cells and speed up aging.

Cool fact:

The fruit, indigenous to India and Mexico, is still picked by hand, so by making use of it, Shakeology also helps encourage sustainable farming practices that do even more to protect the environment.

What’s not to love?

So if you’re already drinking Shakeology – you just might want to switch your flavor for a bit 😋 ☕
If you aren’t sure how to switch your flavors – message me and I will show you.

And if you haven’t yet tried Shakeology – this is a great flavor to start your Shakeology journey on!

Café Latte Shakeology’s Top 5 Q&A

Q: Does Café Latte contain more caffeine than the other Shakeology flavors? 

A: NOT AT ALL! The caffeine levels in Café Latte are exactly the same as they are in ALL of our Shakeology flavors. So even though it tastes like coffee, Café Latte contains 75% less caffeine than an 8 oz. cup o’ Joe.

 Q: How does it taste?

A: Absolutely amazing! It’s incredibly rich, robust, and creamy with hints of Café and notes of Latte. It truly does taste just like a frozen coffee drink you’d get from a coffee shop, but Café Latte Shakeology has dense superfood nutrition as well.

Q: What makes Café Latte so special?

A: It’s formulated with WHOLE Coffee Fruit*—a coveted superfood powerhouse that’s native to regions of Mexico and India. Coffee fruit is the red fleshy fruit that surrounds what we know to be the coffee bean! Not only does Café Latte taste great, but the use of the entire plant also minimizes Shakeology’s carbon footprint.

Q: What if I don’t want to give up some of the other Shakeology flavors that I love? 

A: Then get the Barista Triple Combo Box. This pack contains 24 single-serving packets of Café Latte, Vanilla, and Chocolate (8 per flavor), so you can mix and match your shakes like a true barista.

Q: When is it available? 

A: It’s available NOW in the U.S.
Unfortunately it’s not yet available in Canada – but stay tuned.

Have you already tried Café Latte Shakeology flavor?
Or are you planning on it soon? Share your comments below!

‪#‎CafeLatte #‎superfoods ‪#Shakeology ‪


The top 4 Vital Ingredients in ShakeologyWhen Shakeology was being co-developed by Darin Olien, he asked himself a series of questions, which would ultimately determine what does, or does not, go into Shakeology.

Questions like:

  • What do most bodies require in this day and age?
  • What’s not being delivered in food today (even in high-quality, organic food)?
  • Where are the gaps in nutrition that need to be filled for the majority of people?
  • What’s wrong with the food we currently eat? And why do we even need a shake with that much nutrition anyway?

The nutrient density of our food has continued to plummet over the years due to the fact that the value of money has completely trumped the value of quality. So sad but true!

So when it came to developing Shakeology, the goal was to create something that not only tasted incredibly delicious, but also nourish the body inside and out. And beyond the mere instant gratification of something tasting good on your tongue, everybody really desires to be fueled with more nutrition. And getting more nutrition cures the need to have more energy, better digestion, feeling amazing and getting healthy and fit!

The result—a supercharged, multivitamin- and protein-rich health smoothie called Shakeology. As important as the ingredients in Shakeology are, what drove their inclusion was the body’s need for five vital ingredients.

These 4 vital ingredients are the cornerstones of Shakeology’s creation:

1. Whole foods – So many supplements on the market are just fragmentations of the complete matrix of real food. Think of it like taking the most popular scene from a 2-hour movie and calling THAT the movie. It’s incomplete without the character development, plot, and nuance that make it a holistic experience. The same goes with food. On a biological level, your body needs the whole “movie” to get the complete benefit of the vitamin or mineral that is the star.

You just cannot replace or re-engineer the incredible balance and creation of whole foods. That’s why only high-quality, potent foods, herbs, grasses, and ingredients were selected … and then processed minimally to preserve their integrity, phytochemicals, natural vitamins, minerals, alkaloids, phytosterols, etc. This was a HUGE aspect of Shakeology getting the whole, deliverable nutrition in bioavailable ways.

2. Vitamins and minerals – Shakeology includes quality nutrition from potent and varying whole-food sources. And then it’s backed up with a well-balanced vitamin and mineral profile since whole foods fluctuate from crop to crop.

3. Enzymes – Enzymes are critical for optimal health. But since enzymes flood the food only in the last days of ripening before harvest, enzyme supplementation is critical for the majority of people. Even if you eat all raw foods, the enzymes are still low. And cooked food has zero active enzymes.

Why enzymes? Enzymes have been called “the Fountain of Life”! They are behind every single process in the body! Yes, everything requires enzymes! The labor force of the body that digests, absorbs, allows for signals to be sent, creates new blood cells, etc., is all governed by enzymes. You would be shocked at how starved your body has been for enzyme support. That’s why the addition of these vital forces to Shakeology was so critical.

4. Prebiotics and Probiotics – We’ve all heard about foods with additive probiotics, like yogurt for instance. But did you know that your body can actually manifest its own probiotics if you feed it prebiotics? With the way people eat today they have created a thriving environment for unhealthy bacteria in the body. The prebiotics of the amazing yacon root is food for the “healthy” bacteria, and in turn creates an environment for healthy probiotics to flourish. By getting our internal “ecosystem” in balance, you have the potential for a vibrant, thriving body and life!



When I started getting REALLY serious with my health I looked into Shakeology. A friendEC928C01-5FF4-45E9-94BA-46F663D49BA8 of mine mentioned that Shakeology was the healthiest meal of the day, but I had to know the reason why. So I have it a go for 30 days, while also doing research to learn more about all of the various ingredients. An through that process, I learned a lot about health and nutrition. And I learned more about all of the ingredients. One of the most vital components of Shakeology is the probiotics!

Like many other people, my #1 goal when I first started my journey was WEIGHT LOSS. So I needed to figure out WHY Shakeology helps you lose weight. Well, for me the most appealing reason is that it helps reduces cravings while helping you feel full.  But why does it actually help with weight loss?! Pre and Pro biotics play a major part!

Did you know that our bodies are full of bacteria?! Our intestinal track is filled with a combination of both good and bad bacterias. If you actually take a moment to stop and think about it … that sounds gross, right!?! But it’s not … it’s the way our bodies function and one way we stay balanced. So for example, when we eat things like bad carbs and sugars … they feed the bad bacteria in our body, causing our immune system to suffer. And when we have an abundance of bad bacteria in our intestinal track, we crave more and more sugar and carbs in order to feed those bad bacterias. It is a vicious cycle.

That makes sense though, right? When you cave and start eating a bunch of crap … typically that crap is what? Carbs and sugar. And after that “fun fest” is SUPER hard to get back on track since now we’ve fed that bad bacteria and all we crave is more and more crap!

But it’s not limited to weight gain.

Not only does sugar make you gain weight and make your blood sugar rise, it also causes you immune system to grow weaker. And pre and pro biotics actually help to put the GOOD back into our intestines. They help balance out good and bad bacterias. And the good bacteria help with digestion and absorption of nutrients. These friendly bacteria are critical to the proper development of our immune system … and protection against disease. Creating a balance in your system is SUPER important because diseases can manifest for those who are out of balance.

So …

Where does Shakeology play into all of this? Shakeology contains a proprietary nondairy probiotic blend that includes bifodobacterium longum, lactobacillus acidophilis, lactobacillus acidophilusDDS-1, lactobacillus bulgaricus, lactobacillus casei, and streptococcus thermophilus. GOODNESS!! If you’re like me … you have NO IDEA how to pronounce those words … much less know they mean ;-)!!!

Basically, it has all of the goodies to help create balance in your gut, helping your body to digest your food properly, which in turn will help you to lose weight. You metabolism will work more efficiently, you will have MORE energy since you’re getting rid of the junk, and you will absorb all of the nutrients that your body needs to thrive. You will also see a decrease in your sugar cravings, as the bad bacteria in your gut will decrease. HOLLER!

Another factor to keep in mind is stress. This is a BIG ONE that people generally overlook. When your body is experiencing an imbalance you will experience stress in the body, which in turn causes cortisol in the brain. Cortisol is a major contributor to belly fat!

Stress is such an overlooked factor of a poor diet. Initially my journey started because I needed to lose weight. I didn’t realize how much it would help me inside. As someone who has an anxiety (obsessive compulsive disorder), this has literally become my pill. I have still had to work on myself through exposure therapy and self-exploration/journaling, but working out and balancing out my system has been one of the biggest contributing factors to helping me get my OCD under control. This is HUGE! And I want to tell the world how important this overlooked – simple thing – can do for your stress.

So in a nutshell … here’s a review:

  1. Probiotics help balance out the good & bad bacteria. This balance aids the digestion process.
  2. Probiotics help reduce cravings of sugar and carbs. BAM!
  3. The introduction of probiotics increases the number of good bacteria in your intestines, causing an improvement in your immune system.
  4. The balance of good & bad bacteria reduces stress on the body, causing a drop in cortisol. Cortisol plays a major role in stomach fat. Plus helps you get your stress under control!

Shakeology also helps with many digestive diseases like Irritable Bowl Syndrome and Crohn’s Disease. Read more on my article Shakeology and Crohn’s Disease.

Thre are so many wonderful benefits in of Shakeology. Watch this video below to learn more about this life changing substance!


Hempel, S, et al. Probiotics for the Prevention and Treatment of Antibiotic-Associated Diarrhea: A Systemic Review and Meta-Analysis. JAMA. May 2012. JAMA. 2012;307(18):1959-1969. doi:10.1001/jama.2012.3507


Want to burn off the Thanksgiving Turkey Feast and avoid getting into a holiday gaining weight rut??

Join my 3-Week3-Week Turkey Burn Challeng Turkey Burn Challenge!

  • Workout to one of the hottest Beachbody programs of your choice!
  • Drink Shakeology daily + learn to eat healthier
  • Online support group
  • Daily tips and motivation
  • Access to me every single day for 21 days! I’ll be coaching you all the way!
  • Get my 50+ page recipe e-book for FREE

Ready to join? Have questions? Complete the form below and I’ll email you ASAP!

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