Vanilla Banana Protein Smoothie


Fact: fat takes up 18% more space in your body than muscle

Refueling my muscles with a delicious protein shake after an intense class at Pure Barre (especially since I awkwardly rolled over and died from a charlie horse in the middle of class). It’s really important to have protein (10-20 grams) anywhere from an HOUR BEFORE to 30 MINUTES AFTER you exercise to ensure your body is getting the raw material to repair, improve and build muscle tone. This also motivates your body to burn fat stores (aka belly fat)… But if you don’t refuel it soon enough, your hard-earned muscles can deteriorate.



  • 1/2 frozen banana
  • 1 scoop Vega Vanilla Protein Powder
  • 1/2 cup Almond Milk
  • 1/2 cup water (or more as needed)
  • Dash of vanilla extract
  • 1 packet Stevia
  • Sprinkle of cinnamon
  • Handful of Ice cubes

12g protein, 150 calories, 8g of fiber

Rainbow Smoothie

Bottom Layer:

  • 1 handful Kale
  • 1/2 Avocado
  • 1/2 Granny Smith Apple

Middle Layer:

  • 1 cup Coconut Milk (or as needed)
  • 1/2 cup frozen Mango
  • 1/2 frozen Banana

Top Layer:

  • 1/2 cup frozen Raspberries
  • 1/2 cup frozen Strawberries
  • 1 cup water (or as needed)

Makes 2 servings


The Real “Orange Juice”


Carrots are well-known for their help with EYE health, also giving you those healthy appealing white eyes, did you also know that carrots are incredible for your SKIN and HAIR too? They have a lot of beta-carotene (aka vitamin A). Vitamin A is what we need for shiny & moisturized hair as well as a healthy scalp (essential to hair growth). Carrots also help repair skin damage and give you a beautiful healthy glow. For more nutritional information on carrots, see my carrot ginger soup.

Below are my two favorite “orange  juice” recipes:

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Liquid Sunshine Ingredients:

  • Juice of 2 Oranges
  •  3 large carrots
  • 1 Apple (Pink Lady)
  • 1/2 peeled raw Sweet Potato
  • Juice of 1 lemon


rabbit juice

Rabbit Juice Ingredients:

  • 5 large Carrots
  • 2 Apples (I like using Pink Lady Apples for this)
  • 1 inch ginger (peeled)
  • Juice of 1 Lemon
  • Lemon zest
  • 2 celery sticks

Strawberry Goji Berry & Coconut Smoothie (My Favorite!)



1 cup frozen strawberries

1 frozen banana

1 scoop coconut ice cream

Handful of Romaine Lettuce

1/2 cup of Goji Berries

1 cup Coconut Milk

Coconut flesh (opt.)


Dash of cinnamon & pink salt (brings out the flavor)

Top with hemp seeds & coconut flakes



These “super berries” are way more than just healthy little candy niblets not.. They are the most nutritionally-rich fruits on the planet! They have 21 trace minerals & 18 different amino acids! Theyre a complete source of protein and are known for top longevity and strength building. A great source of Vitamin B and #antioxidants, which protect against harmful free radicals that damage cells in your body (= aging & cancer).

Vegan Pumpkin Pie Smoothie

I am Delighted.


  • 1 cup Pumpkin Puree, frozen in ice tray
  • 1 frozen banana
  • 1 cup Vanilla Almond Milk/Soy/Coconut
  • 1/2 cup Rolled Oats, cooked
  • 2 Graham Cracker Sheets (v), crumbled
  • 2 Tbsp Vanilla Extract
  • 1 1/2 Tsp Pumpkin Pie Spice
  • 4 Pecans (toasted opt.)
  • 1/4 cup 100% Pure Maple Syrup
  • Splash of Chai Concentrate
  • 1 Carrot, finely shredded
  • Pinch of Sea Salt
  • Ice Cubes



(Makes about 3 cups of Shake)

To Celebrate the first day of Fall I decided to throw on some Billie Holiday and indulge in a healthy Pumpkin Pie Smoothie, considering the 80 degree weather down here in Hilton Head. I’m so excited for Autumn I can hardly wait for it to be cold to wear my Vince Camuto boots and scarves.


Fall To Do List:

1. Go to a South Carolina football game & tailgate – in flannel.

2. Have a pumpkin carving party

3. Drunken Chili Sunday (a Stiegler tradition, accompanied with cheesy funk music)

3. New fall boots

4. Make pumpkin soups & toast seeds

5. Go to an apple orchard

6. Visit a Fall festival & go on a hay ride

7. Go on an Autumn photo adventure

8. Bonfire & Smores

9. Bake a Pie

10. Most of all, I can’t wait to start cooking all my favorite pumpkin comfort foods. I love pumpkin so much, whether it’s baking treats, toasting seeds, decadent soups, or even pumpkin masks. Most of all, i love that it has incredible nutritional benefits that make it even more amazing…

See Below for Pumpkin Nutritional Benefits:

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The Glowing Green Smoothie

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Kimberly Snyder, author of the Beauty Detox Solution revolutionized the smoothie world by promoting this delicious and extremely healthy smoothie. Inspired by Ann Wigmore’s concept of blending food, Kimberly proves that adding veggies to your smoothie is not only surprisingly delicious (you can’t even taste the “grassy-ness”) but one of the healthiest things you can slurp into your body. All of Kimberly’s clients and celebrity clients drink the GGS for breakfast every morning and no one can stop raving about how amazing it makes you feel. Sure, people give you a strange look when your carrying around a giant glass of green, but it is the most amazing feeling when people taste it, like it, and go home and make it!

Drinking the GGS is a great way to get a large amount of greens into your diet, without having to force one serving of broccoli down your throat. One serving of this baby has over 3 cups of dark leafy green vegetables, more than an average person get’s in an entire week!

According to Kimberly, “Greens have more valuable nutrients than any other food group on the planet. You might be surprised to learn that greens even have high-quality, easily-assimilated amino acids – enough to build the protein that supports the muscle mass of the mighty, greens-eating gorilla, which pound-for-pound is the strongest animal on earth!”

By blending up your greens, you get of full spectrum of nutrition that is readily available and easily digested/absorbed into the body. “Nutrients are encased inside plant cells and getting their benefits requires these cells’ walls to be ruptured. Greens need to be worked down to a creamy consistency, but most people simply don’t chew that much! Blending addresses this problem, helping your body absorb the maximum amount of nutrition from your greens.”

Unlike normal “100% fruit smoothies” which are entirely filled with sugar and go straight through you, the GGS provides fiber and plant protein that will help you feel full throughout the morning, and will also energize you without weighing you down. When people normally eat a giant animal based breakfast with eggs, cheese, bacon and processed orange juice, your body spends the entire morning (and the rest of the day) digesting, taking up all of your energy and weighing you down. You will truly feel the lightness and vibrancy that the GGS gives you, and you will seriously CRAVE it.

The best part about the smoothie is it helps flush out toxins and sludge that has been built up over the years. Most of my friends who have terrible stomach/bowel issues are so excited to tell me about their… ahem, ‘movement’… after having the smoothie just once! You will begin to notice your skin clearing up and seriously glowing and radiating, and your skin on your face and neck will begin to tighten. My mom seriously thought I had “work” done after just two weeks of drinking it.

Kimberly recommends starting out with around 16 ounces and then working up to 24+. I usually make a big batch and store the blender in the fridge for later (ONLY up to 3 days!!). Make sure it is 2/3 green and 1/3 fruit! Some of my friends freeze portion sizes in glass containers and thaw it out the night before.

“Ongoing cleansing is a critical way to reach your highest potential of health and beauty. The Glowing Green Smoothie retains all of the fiber of the greens and fruit, rather than removing it. In nature, vegetables and fruit are found with both their fiber and juice intact, and we can’t improve on nature. Fiber is critical for ongoing cleansing by sweeping out toxins on a regular basis, helping to keep your digestive tract and body clean, and also keeping you more full so that you tent to eat less heavier and/or acidic foods throughout the day. Note: I encourage you to mix and match your greens and fruit. Vary this recipe with kale, chard, arugula, and the like. Just avoid melons, as they don’t combine well with other produce.”

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To Make:


  • 1 ½- 2 cups very cold, filtered water
  • 6 cups spinach, chopped
  • 5 cups organic romaine lettuce, chopped
  • 2 stalks of organic celery
  • 1 organic apple, cored and chopped
  • 1 organic pear, cored and chopped (frozen is best)
  • 1 organic banana (frozen is best)
  • Juice of 1 fresh organic lemon

Optional Ingredients:

  • Ice cubes (the extra coldness can help newbies with the taste)
  • 1/2 cup of organic cilantro
  • 1/2 cup of organic parsley
  • Mango/collards/berries/pineapple/fresh squeezed orange juice/kiwi and anything you’d like! Have fun with it!


Add water, spinach and chopped romaine to the blender. Starting the blender on a low speed; mix until smooth.
Gradually move to higher speeds and add the herbs, celery, pear, and apple. Add the banana and lemon juice last. Enjoy with a straw!

(Makes 64 ounces / 2-4 servings)

*For 1 serving, cut out one of the fruits and the celery.