15 Effortless Tips To Have A Good Sleep

On Sunday evenings I always have got problems in fallings asleep and I know that this is because in weekends I can not stick to my regular sleep schedule. However, their are some people who struggle with sleeping a lot, so here are my tips how to achieve a relaxing sleep.

1. Regular sleep schedule

Your body is used to special times when he has to sleep and when he has to wake up. The problem is that even a weekend is enough to put our body out of our regular schedule. Therefore, try to stick to your schedule as exact as possible and try to go to bed not more than 1 hour later than your usual bed time.

2. Bedtime ritual to relax

Before going to bed, a certain ritual can help you to give you the signal that it is now time to relax. I personally read a book or just prepare some stuff for school.

3. Keep the temperature right

A too hot or a too cold room can really effect your sleep. The ideal temperature is 18°C or 64F!

4. Keep noise down

The noisy traffic caused by cars, planes or trains will effect your sleep even when it is just unconsciously! Therefore, make sure that you don't live close to a large street when you want to buy/rent a house/flat, your windows are closed or wear ohropax. 

5. Comfortable bed

A night in an uncomfortable position can be the pure horror. If you don't like your pillow, your blanket or your mattress then invest in a good one! It will make a difference!

6. Cut down on caffein

Caffein will effect your sleep even after drinking coffee 10-12 hours! The same thing applies to drinking tea!

7. Avoid alcohol

Even though a lot of people believe in certain effects of the alcohol so that one can sleep better, this isn't true! It could be possible that you can feel asleep faster, but the sleep is much lighter and superficial than a regular one. Thus, you will wake up more often during the night which isn't a relaxing sleep!

8. Forget the stress and start to relax

Before go to bed, it is important to not worry about the daily stress which we all have. Progressive muscle relaxation, mediation or deep breathing can help you with that! 

9. Avoid thinking: "I have to sleep right now!"

Putting yourself under pressure by forcing yourself to sleep right now may have just the opposite effect on you. Rather say to yourself: "My goal it to relax!"

10. Visual a peaceful place

In order not to think about sleeping all the time AND in order not to think about your tasks, work etc. visual a peaceful place where you feel really comfortable. Don't think about something exciting just a calming story like a fantasy trip. This might sound a little bit weird, but this really works to stop the stream of thoughts in your head.

11. Write down your thoughts

When you are brainstorming in your bred or you get a fantastic idea there, then just take a piece of paper and write quickly a note. When you wake up, you will remember your thoughts and you don't have to worry about one idea the whole night. And don't forget, you will be much more productive in the morning!

12. Turn off TV&computer

Lots of people watch TV in order to fell asleep, but the Tv which its bright light suppress the melatonin so we our bay doesn't get the signal to sleep. Also, a TV can be really stirring just the opposite of relaxing.

13. Don't read from a backlit gadget (e.g. IPad)

The same thing like a TV, a backlit gadget will suppress your melatonin, thus your body doesn't want to sleep. I would suggest to read a normal book or a kindle which is written in E-Ink.

14. Avoid bright lights

As a I have already mentioned above, bright lights suppress your melatonin. Before going to bed try to dim your light or use just a smaller or softer light, so that your room doesn't shine in a really bright light.

15. Make sure that your room is dark

Lastly, the easiest advice, make sure that your room is dark. Even though it is as simple and really clear for a lot of people, it is really important to shut out every single light. Buy some thick curtains or a shutter, hang a towel over monitors and or switch off any gadgets that have a standby light or general light. Once your eyes got used to the dark, you will really notice these lights and they will irritate you form sleeping. Also, when you want to sleep a little but longer and the sun rises, you can forget your sleep!

I hope these tips will help you!

I have to mention that I could definitely improve my quality of sleep!

What do you have for tips?

Size Zero - Deine Topform in 10 Wochen

Hallo meine Lieben!
Wie geht es euch?

Ich habe mich lange nicht mehr gemeldet, auch weil ich mein Leben sortieren musste. Ein Teil davon war und ist meine Ernährung. Seit ich alleine lebe, habe ich noch nicht das richtige Gefühl für eine Portionsgröße bekommen. Die Folge war trotz meines Fitnessprogramms GEWICHTSZUNAHME. Nach meinem 21. Geburtstag dachte ich mir, jetzt reichte. Meine Fitnessbemühungen sollen sich zeigen, ich will endlich zu meiner Topform gelangen und wirkliche Erfolge zielen. Ich entschloss mich kurzerhand für das Size Zero Programm von Julian Zietlow und seiner Verlobten Alina (link).

Was ist Size Zero?
Hinter Size Zero verbirgt sich nicht die Kleidergröße. Es handelt sich vielmehr um ein 10 Wochenprogramm, um seine persönliche Topform zu erreichen. Es beinhaltet sowohl einen Ernährungs-, als auch einen Fitnessplan, der sich alle zwei Wochen variiert. Das ganze kostet stolze 300€.

Warum keine normale Diät?
300€ ist nicht gerade wenig und gerade im Vergleich dazu erscheint eine gesunde Ernährung oder eine günstigere, wenn nicht sogar kostenlose Diät als sinnvoller. Jedoch spornt mich gerade der Preis verbunden mit der reißen Unterstützung vom Team und den Girls auf Facebook gerade an dem Programm zu folgen. Wo bekommt man noch so viel tolle Motivation?

Was nun?
Ich werde für euch wöchentliche Updates geben und von meinem Erfahrungen in der Woche berichten. Zudem werde ich ein Endfazit ziehen, sodass ihr euch ein eigens Bild über das Ganze machen könnt.

Ich freue mich auf die 10 Wochen und die Veränderungen :)

Alles Liebe,
Marie

Fitness & Diet Update!

Hello guys!

How are you?
As you might have know from my fitness and recipe posts, I have always been really into this area, however, a lot has changed during the las couple of days. If you want to follow what I am eating, then pleas check out my INSTAGRAM *Link*. I just joined it and post special meals that I do there.

Fitness
So since I moved out into my very first flat, I can't do my indoor home workout from DailyHIIT, Zuzka Light, Blogilates or Jillian Michaels anymore as my neighbours would literally kill me when I do that 5 times a week. Thus, I started to incorporate a lot of jogging in my workout schedule, but firstly, it starts getting really cold and secondly, I always had such a bad feeling while exercising at home.

Therefore, my decision was made: I joined a gym. I recently posted a post in which I tell you the benefits that I detected by joining a gym. Have a look at this post because it explains why I love the gym so much and would take to long to explain it here *Link*

Now I am exercising 4 days a week for about 1-1 1/2 hours. The surprising thing is that it doesn't appear to be so long in the gym. So I am doing a mix of cardio and strength, consisting of 5-10 min warm up on a cardio exercise, then 30-40 min of strength and again 30-45 min of cardio. For my cardio part I usually go running because I burn the most calories there. For the strength part I am currently doing either a full-bdy program or a 3 split program. In a few weeks I am also going to incorporate  a lot of free exercises into my strength program. If I want to try out something new, I just go into one of these courses that the gym provides.

Diet
The focus on my diet is to reduce my body fat, maybe also a tiny bit of weight, but not that much. I just discovered LOOX which provides free nutritional plans. I am going to write a review of this site in a few days, but so far I follow a nutritional plan which is protein based and is designed for 4 weeks. I usually see results pretty fast when I am consequent and so far, I am pretty goof in it, however, I allow myself to have 2-3 cheat meals per week. As I said before, I am going to write a review of this sit, but the plan is a great guideline and help to get your diet in the right direction.

I will let you know how much my body fat percentage has reduced and if I am able to keep this weight. Let me know what do you think about nutritional plans and joining a gym?

I wish you a wonderful day!

Love,

The MOST Effective Weight Loss Recipe!

Hey everybody!

Today I want to show you how you can do a super delicious Stir Fry with rice. This is not only very easy and fast, but also incredibly healthy and thus, also perfect for everyone who wants to get in shape for summer. This is such a basic recipe that I make almost every evening. I hope you enjoy it as I also lost quite a bit of blood while cutting the sweet onions :) 

Stir Fry with Rice (Vegan)

Ingredients (makes 2 large portions)

• 120g of rice in a cooking bag
• 1 onion
• 1 peperoni 
• handful of various veggies (here I used: sweet onion, sweet corn, broccoli, sugar snaps)
• soy sauce
• coriander
• ginger

Instruction

 1. Boil the water in a small pot with a bit of salt.

2. Once it starts boiling, put in the rice in the cooking bag. Cook it as long as the package tells you (here 10 min).

3. While the rice is cooking, cut all the vegetables.

4. Add a bit of olive oil in a pan and head it up.

5. Add all the veggies and fry them till they are slightly brown.

  

  6. Add the cooked rice. Mix it up and flavour it with salt, pepper, soy sauce, ginger and coriander.

And then you are done in about 15 minutes with an incredible delicious meal! For this recipe you can use so many different vegetables, you can add chicken or shrimps, so that it never gets boring.
It is really satisfying and still healthy. So please give it a try and tell me what you think about it!

Have a delicious food day! :)

Love,

How BenjimanTV saved my life

Hello everyone!

How are you? This blog post will be different from my other posts. This will be a personal message to Benji, also known as Benjimantv who is Judy's husband and also has his own youtube channel (Link) and uploads great food pictures on his Instagram account (Link). I am not silly, I know that he probably will never read this, but I really have to thank him. If you want to know why, then keep on reading.

Dear Benji,

firstly, congratulations on birth of your lovely girls Keira and Miya. Also with having your sweet daughter Julianna and the wonderful Judy, you are having such a beautiful family!
You are not only a great father and inspiring considering your regular workout routine, but also an amazing cook. And that's actually the point of this post. You are focusing on cooking healthy with lots of vegetables while keeping it tasty. Additionally, you are combining Japanese food with international recipes. I love the excitement that you put into buying groceries and preparing the recipes and in the end, sharing that all with us.

Because of you, I have rediscovered my passion for healthy cooking, enjoying cooking and actually carrying about what I put into my body.
The thing is that I have a rather hard relationship with food. 4 years ago I became anorexic. The cause were personal problems in school including bullying. It took me a long time to find a way out of this illness and only stopped therapy 1 1/2 years ago. Since then my relationship to food stayed pretty difficult as I swapped between an incredible healthy lifestyle to eating total crap.
It was never that bad that I only ate fast food because I always stayed an athletic person and never wanted to ruin my body totally. However, I stopped carrying about food, I didn't enjoy eating and didn't want to eat any veggies explicitly.
You not only pushed myself back into my old fitness level, but also revived the conscience of eating healthy and actually carrying about what I put into my body. I am also not talking about a temporary change as I already changed my whole eating habits for one month now and I am not even thinking about changing this any soon. As everyone says, fitness and health is made in the kitchen and I can totally confirm this.
So thank you so so much, Benji! By sharing your healthy and tasty recipes with the world, you have changed my life completely. You helped me to come back on track and to actually build up a healthy relationship to food.
Thank you very much for this!!!


All the best,

Marie

Chickpea Feta Salad

  

Hello guys!

How are you? I try to keep up a healthy diet, however, during the last days I happened to have a few cheat meals. Thus, I thought it would be a great idea to soften my guilty feelings by preparing a healthy chickpea feta salad with bell pepper and lemon grass. This is a great protein and carb source based on legumes. So let's have a look:

Chickpea Feta Salad
makes 2 big servings

■ 250g chickpeas
■ 1 bell pepper
■ 200g feta
■ dressing: lemon grass, pepper, salt, oil, balsamico, herbs

This salad can be prepared incredibly fast, so there is no excuse why you shouldn't eat healthy after a stressful working day. I really like the taste between the chickpeas in combination with the feta and especially the lemon grass. I am currently really in love with lemon grass! 

I hope you liked this recipe. Let me know whether you liked it and tell me whether you also have a favourite food or spice currently?

Wish you a wonderful day!
Love,

Now You Can Have A Stressful Full-Time Job and Still Love Every Day

Hello everyone!

How are you?

Today's post is about a slightly different topic inspired by my latest job experience during holidays. I want to show you how you can get the best out of your day and personalize it to your purpose so that you enjoy every single day even though you are working full-time. I know, that I am still a student, however, I have followed this plan during my job experience, therefore, I can say that it works! Thus, there are no excuses for not working out anymore as this plan provides you enough time to workout every single day. 

Of course, this day plan is personalized on me and on the time it takes me to go to the office, but by waking up earlier or arranging some things here and there, this plan'll also be appropriate for you. I also pushed the workout in the morning as I have experienced that it can be sometimes hard to leave the office whereas it does not matter that much when you come a bit later in the morning. Also you have a lot of energy in the morning and will have an incredible feeling for the rest of the day.

Detailed explanation

7 a.m.        Wake up, have a cup of coffee & put on my workout clothes

7.30 a.m.   Go running // HIIT Training

8.30 a.m.   Take a shower, get dressed, apply make up & have a protein shake while heading to the tube

9.45 a.m.   Arriving at the office & start working

12 p.m.      Lunch break - going e.g. for a salad with protein or wrap

1 p.m.        Continue with my work

6 p.m.        Quitting the office and going home

7.30 p.m.   Have a dinner e.g. Pasta with vegetables and pepper

9 p.m.        Hobby // Relax Time e.g. watching TV, reading a book or just spending time with the beloved

I try to go to bed at about 11 p.m. in order to get 8 hours of sleep, but it doesn't always work. However, you still have the weekends to get a good amount of sleep :) So I hope you found this helpful. Keep in mind that obviously, there have to be done a few arrangements regarding your personal situation, but I think it is really important to workout regularly even though you are working full-time in an office.

Do you find it hard to workout when you are working full-time? 

Wish you a perfect day!
Love,

Banana Raspberry Smoothie

Hello guys,

how are you?

I hope you are planning a great day today. Since a lot of my friends are moving away and I don't have so much to do till university, I get a bit bored during the day. However, today I am going to go clubbing again with my best friend and enjoy this lovely night. I hope you also have great plans for the day! In order to have enough energy for the whole day, I made a really tasty Banana Raspberry Smoothie this morning which I wanted to share with you. 

Banana Raspberry Smoothie

Ingredients: 1 banana, one hand full of raspberries, 1/2 juice of an orange, 1 cup of almond milk

Calories: 205 cal

Ideal for: breakfast, energy boost, protein-based, extra fruit portion

 

Not only does this smoothie look incredibly delicious and pink, but also is in fact incredibly delicious. I personally think that frozen raspberries are the best frozen fruits for a smoothie, followed by frozen strawberries. The smoothie is really fresh, sour and satisfying. I personally found that it didn't give me enough energy for my whole workout, but by adding some oats to the drink, this would work as a pre-workout drink.

I hope you liked this post. Do you also like to have a smoothie as a breakfast?

I wish you a wonderful day!

Love,

Why Joining A Gym Increases Your Fitness

Hello guys!

How are you? 
I'm really sorry for the lack of posts during the last week. I've promised you to upload 5 days a week, however, unfortunately, I had to struggle with technical difficulties. Thus, I couldn't upload any post, but everything is fixed and so we can go on with the regular schedule. However, I have to say that my university starts right now and I have absolutely no clue how time consuming my study is and I also intend to start a mini job, so I have to look how much time I have to post regularly.

Today I want to tell you why joining a gym really increases your fitness and health. After moving into my first apartment, I just recently joined a gym as I can't do any sport indoor and outdoor sport is a bit difficult in the winter. Even though gyms can be expensive, the benefits that you have are amazing.

Your Fitness Time
When going to the gym, you prepare yourself to do sport and nothing will distract you compared with doing sport at home. In the gym you lock your stuff in your locker and your focus is totally on the workout that you are going to do. And because you have got your fitness time in this particular space, I find it easier to workout for an hour or an hour and a half without lacking of motivation.

Variety
A good gym offers a variety of courses, which prevents that your workout plan start getting boring. On Monday a good weight workout, Thursday your Zumba Training, Thursday a yoga class and Saturday your kickboxing workout, you will always find something that you like. Additionally, some gyms offer a swimming pool and a spa area with sauna, solarium and massages.

Motivation
I find it really motivating when I see all the other gym members doing their workout ambitiously and some of them look totally hot so that you no that all the hard work will pay off. It also inspires me to eat more healthy as i know that 80% of the results come from your diet. Also a huge motivation are the trainers who really kick your ass during the courses which improves your fitness a lot.

Equipment
A gym offers a huge amount of equipment that can't be efforted by a normal person. You have good several weight machines that deliver results much faster than the usual bodyweight trainings. You also have a lot free weights in various levels.

Support
Especially for gym beginners or in general sport beginners, the support of a normal trainer or a personal trainer can be really helpful. With an individual training and nutritional plan you start with your ideal plan right from the beginning and aren't frustrated because of the lack of results. Also, good trainers have look at you while you are exercising and can correct you if you are doing something wrong.

So these were my top reasons why you should join a gym and why having a membership really increases you fitness level. I have noticed a huge change in my workout routine and also in my nutrition. I will update you on this later.

I hope you found this post helpful. Let me know what do you think of joining a gym?

Wish you a wonderful day!

Lots of love,

The Perfect Smoothie Formula

Hello guys!

How are you doing?
Do you enjoy your day?
As you might can tell, I have developed a passion for smoothies during the last weeks. However, I make really basic smoothies with so little ingredients that they are never PERFECT. With perfect I mean that they really contain all ingredients that are theoretically ideal for the breakfast. By dealing with the ideal smoothie, I had to realise that this topic is much more difficult than I thought it would be. So I use the help of Matt Frazier.

The Perfect Smoothie Formula

Matt Frazier from http://www.nomeatathlete.com
Article: http://www.nomeatathlete.com/the-perfect-smoothie-formula/

(makes 2 smoothies)

• 1 soft fruit
• 2 small handfuls frozen or fresh fruit
• 2-4 tablespoons protein powder
• 2 tablespoons binder
• 1.5 tablespoons oil
• 1.5 cups liquid
• 1 tablespoon sweetener (optional, less or more as needed)
• optional superfoods, greens, and other ingredients
• 6 ice cubes (omit if soft fruit is frozen)

Select one or more ingredients of each type below and add to blender in specified proportions. Blend until smooth.

Recommended Soft Fruits

• Banana
• Avocado

(If you have a high-speed blender that can puree, say, a whole apple or carrot without leaving any chunks behind, then the puree of almost any fruit or vegetable can act as your soft fruit.)

Recommended Frozen or Fresh Fruits

• Strawberries (you can leave the greens on if you have a powerful blender)
• Blueberries
• Blackberries
• Raspberries
• Peaches
• Mango
• Pineapple

Recommended Protein Powders

• Hemp
• Sprouted brown rice (tastes chalkier than hemp, but packs more protein per dollar)
• Pea
• Vega Sport (combines all three for complete amino acid profile)
• Lifetime Life’s Basic’s Plant Protein (an affordable hemp, rice, pea, and chia protein blend)

(Soy and whey are higher-protein, generally cheaper options, but for a variety of reasons I don’t recommend either for long-term use.)

Recommended Binders

• Ground flaxseed
• Almond butter or any nut butter
• Soaked raw almonds (soak for several hours and rinse before using)
• Rolled oats, whole or ground
• Udo’s Wholesome Fast Food

Recommended Oils

• Flaxseed oil
• Udo’s Blend or other EFA blend
• Hemp oil
• Coconut oil
• Almond, macadamia, or other nut oil

Recommended Liquids (unsweetened)

• Water (my favorite)
• Almond milk or other nut milk
• Hemp milk
• Brewed tea

Recommended Sweeteners

• Honey (not technically vegan)
• Agave nectar (high in fructose, so choose this only before workouts)
• Stevia (sugar-free natural sweetener, the amount needed will vary by brand)

Optional Superfoods, Greens and Other Ingredients

• Cacao nibs (1-2 tablespoons)
• Carob chips (1-2 tablespoons)
• Ground organic cinnamon (1-2 teaspoons)
• Chia seeds, whole or ground (1-2 tablespoons)
• Greens powder (1-2 teaspoons)
• Whole spinach leaves (1-2 handfuls)
• Maca powder (1-2 teaspoons)
• Jalapeno pepper, seeds and stem removed (one small pepper)
• Ground cayenne pepper (small pinch)
• Sea salt (pinch)
• Lemon or lime juice (1 tablespoon)  

So this is the formula constructed by a professional instead of a "fitness wannabe" like me :D I admit that usually forget to put in oils or binders into my smoothie, so maybe I should try putting them in. 

I hope this was helpful for you and tell me how do you make your smoothie?

I wish you a wonderful smoothie day!

Love,

Your Perfect Start in the Morning - Apple Banana Smoothie

Hello guys!

How are you?

I hope you have a nice day and enjoy every second of it. I have to admit that today is a harder day for me. After meeting my ex yesterday, my mood is somewhere down there. You know, sometimes you think you can cope with things so easily and the minute you do it, it is no problem, however, the day after that is always the pure horror for me. Really confusing and a mixture of all kinds of emotions. Well, let's focus on our life, on being happy on your own and start the day with a delicious Apple Banana Smoothie.

 

Apple Banana Smoothie

Ingredients: 1 Apple, 1 Banana, 1 cup of skim milk

Calories: 252 cal

Ideal for: Breakfast, great pre-workout meal

I really like this smoothie as it is really filling without being too satisfying to start a workout right after it. I intend to make myself a something with banana when I want to workout as it gives you a lot of healthy sugar and energy without being processed sugar. So even though you have only drunken a smoothie, you will have a lot of energy and will be satisfied till lunch. 

Give it a try and let me know what you think about this smoothie!

Have a wonderful day! 

Lots of love,

Tofu Field Salad Recipe

Hello guys!

I hope you are doing well!

As I have promised you, I will share with you a few more recipes as I am living alone now and on top of that, my kitchen has a lot more light than the old one. I am cooking pretty healthy and try to incorporate protein into nearly every single meal. Today I made a delicious Tofu Field Salad. Thus, this recipe is perfect for weight loss or also for building muscles depending on how the rest of your diet plan looks like. Also this is a great alternative for vegetarians or vegans when you want t build muscles without eating meat or products made out of milk.

Recipe

1. Cut the tofu in small cubes.

2. Mix aceto di balsamico, salt, pepper, mustard and garlic in a bowl.

3. Marinade the tofu with it and let it soak for 30 minutes.

 

4. Wash the field salad.

5. Cut any vegetables that you like. I found a cucumber and bell pepper in my fridge and put it to the field salad.

6. Roast the tofu with a bit oil in a pan.

7. Add the rest of the marinade to the salad and make, if necessary, a bit more marinade/dressing.

8. And serve the salad with the roasted tofu on top of it.

This was my dinner. It's pretty simple, but really delicious and can be cooked incredibly fast. I hope you liked this recipe and tell me when you have tried it and if you want to have more recipe posts. Even though this is the most unhealthiest recipe ever, I dream of some great belgian waffles. What do you think?

I wish you a wonderful day!
Love,

Kiwi Apple Smoothie - Fresh, Light & Super Delicious

Hello guys!

How are you?

I hope you have a beautiful day even though the weather total crap here, just cloudy, cold, rainy and windy. Just the perfect weather to stay in bed with a cup of tea for the whole day. Unfortunately, hardly anyone has the time to do that. Today I want to share with you a really tasty and fresh Kiwi apple smoothie. I didn't expect that apples would taste so good in a smoothie, but I really like it. I think I will do a lot more smoothies with apples. So here we go.

Kiwi Apple Smoothie

Ingredients: 1 Apple, 2 Kiwis, 1/2 juice of an orange, cold water

Calories: 169 cal

Ideal for: extra fruit portion, next to regular meal

 

This smoothie is incredible juicy, fresh and the perfect mixture between sour and sweet caused by the mixture of orange and apple. This smoothie really made me feel a lot fresher and healthier. I wouldn't recommend it exclusively as a pre-workout drink, if you want to workout then you have to eat something with carbs on top of that. But such a pre-workout drink will come in a few days. The only thing that you have to remember: never combine kiwi, pineapple or papaya with anything milk-based (milk, yogurt etc.). Your drink will be incredible bitter and unenjoyable. 

I hope you liked this smoothie recipe and let me know whether you liked this recipe when you have tried it on your own. Do you want more smoothie recipes?

Have a wonderful day!
Lots of love,

What to buy for the PERFECT Smoothie

Hello guys!

How are you? I hope you have a wonderful day! I start my (hopefully wonderful) day with a nice and fresh smoothie that satisfies enough and long without being too filling and gives enough energy for my upcoming workout in a few minutes. I think about doing like a smoothie series in which I share with you my favourite smoothie recipes. What do you think about this?

So I went grocery shopping for my smoothie. The key of smoothies is variation and this haul is only a tiny bit of all the ingredients that you can buy for smoothies. I always try to get bananas, strawberries and nectarines, but you have to stay flexible and today I wanted try out some new fruits.

THE INGREDIENTS

// kiwi, oranges, citron, apples, banana //

// frozen raspberries, frozen spinach (great for green smoothies) //

// almond milk, cinnamon //

Instead of almond milk I also often buy soy milk, oat milk or regular milk. I also really like to go with some frozen berries and strawberries and almonds, oats and cayenne pepper are great toppings. I am really in the mood for sharing with you a lot of smoothie recipes. As I have mentioned a few blog post before, I am now living alone, thus, I have a lot more possibilities in terms of sharing all my recipes with you. So if you are interested in rather healthy, I would say, protein-based recipes, then give a shout :)

I hope you are also having a great day, maybe with a nice smoothie in the morning. I am going to go jogging right now.

Lots of love,