Category: Body

The Fat Burning Zone

The “Fat Burning Zone” theory encourages you to work at 55-65% of your max heart rate. The assumption is that your body is drawing its energy predominantly from fat calories. But this is WRONG! It is time to put this myth to rest.

When you want to lose fat, total calorie burn is what matters. Your body is either drawing on carbs, fat, or protein. When you are running and using a lot of oxygen, your body is using carbohydrates (sugar/glucose/glycogen) and fat to make you run. When you’re resting, like watching T.V, your body is using fat stores to help you survive. This is where the myth comes from. Yes it is true, at low-intensity you are using more fat to carbs in the ratio, but overall are burning LESS calories, which means burning LESS fat!

When you pump up to a High Intensity Workout you are using more carbs and more fat. This means you are burning MORE CALORIES overall, and burning MORE FAT overall, in turn means losing more weight. So throw that myth out of the window, burn more calories overall in your workouts, and lose weight faster. Please spread the word by using the share buttons below.

Fitspiration Versus Thinspiration

After my post about intermittent fasting, I started searching for people who lived this way. After typing in the hash tag “Fasting” into twitter, I got a bunch of twitter accounts of girls with eating disorders. They post pictures of anorexic girls, tweet about how little they are eating, and post their low weights and BMI’s. It was pretty disturbing to see those images, but it’s the truth.

Because of the many forms of media that promote “thinness,” girls all over are constantly trying to be skinnier. I have to admit, when I was younger I wanted this too, but now I know better. There are websites devoted to thinspiration photos. And sometimes these two new words get confused. You’ll see fit girls on these sites, and then super skinny girls too.

Why isn’t there a media craze about being fit and strong?

Looking good is about being fit, strong, and sexy- not skinny, boney, and thin. 

I can see why people relate fasting to anorexia; that is all they know and see. If you don’t eat, you’re starving yourself. You’re punishing yourself. You’re cleansing your sins. But really, you can fast for fitness. And that is what I’m now attempting to do.

You must be lean to see your sculpted muscles. You can lift all the weights you want and chug all the protein drinks down, but you’ll only be able to see the results if that fat layer is gone. And when it comes down to it, less calories equals weight loss, and weight loss equals less fat, and less fat equals visible muscles. So get out of the kitchen and focus on other things in life that bring you joy.

Fitspiration should be the only inspiration to young ladies. Girls on magazine covers should be healthy and fit, not skinny and boney. This is sending a negative and evil message to young girls. I was one of them! I know the feeling. When a woman is on tv or a magazine cover, we automatically think they are put there to be an idol, an example for what a lady should look like. They are praised for their looks and body, so we must make ours look similar.

I’m here to say, instead of actually starving- educate yourself. (This website is a great source to start.) Instead of wanting to be thin, want fitness. Exercise extends your life. Eating healthy extends your life. Enjoy your life, extend it, and live happier. Don’t torture yourself. Don’t fall for gimmicks. And don’t take diet pills. Just do what works for you and remember the science before trying the latest trend.

Sweet Tooth – Bitter Tooth

Confession#1: I have a huge sweet tooth.

Confession#2: I have a huge bitter tooth.

I crave sweets, candy, chocolate, sugar, pies, cake, whipped cream, ice cream, and well, you get the point. We all get cravings but they are just psychological. We can control them.

I crave spicy arugula, kale, brocoli, grape leaves, spinach, black coffee, and pretty much everything that goes in a salad.

Funny thing is, when you start to eat cleanly, you start to crave those healthy foods you are loading up on. I’ve recently discovered my “bitter tooth” to be quite helpful in my healthy eating. It’s not always “bitter” but just plain vegetables. Some are sweet like carrots and some are spicy like jalapenos. Altogether though, my body wants healthy food and yours will too, once you start to be consistent with your clean diet. If you’re interested in starting a clean lifestyle, contact me today. Why not right now?

When you consistently eat healthy, indulging in junk food or alcohol makes you sick. I can handle some organic baked goods or some tofu mousse, but having real, processed white bread or sugar makes me slow, nauseas, and full of headaches. On the other hand, fruit, which is technically sweet and sugary, does not make me sick. The sugar is natural, organic, and straight from nature. It’s full of nutrients and fiber. I love it. ^_^

Do you have a sweet or bitter tooth? 

Metabolism Myths Busted And Intermittent Fasting

Hello Everyone!

I’ve just finished reading “Eat Stop Eat” (Intermittent Fasting for Weight Loss) by Brad Pilon and have found some facts that I was surprised to see. I figured I should share the knowledge so you and your weight loss journey can benefit as well.

Myths

  1. When you fast, your metabolism slows down. 
  2. When you fast, your body eats your muscles.
  3. When you’re not eating constantly (5-6 small meals day), you go into starvation mode and your body holds onto all the fat it can. 

Truths

  1. The part of your metabolism that is “slowing down” is called the thermic effect of food. When you eat, your body has to use calories to digest food. (Very few at that) So in studies where people fasted, their metabolism was a VERY tiny percentage lower because they weren’t digesting food. If you’re not eating food, you won’t need to burn the calories to digest it. And then later burn the calories of the food itself. So if you’re just sitting on a couch all day, your body will still burn the same amount- food or not.
  2. Your body doesn’t eat your muscle. When at rest, the human body uses FAT to stay energized. During high heart rate movements, your body will use the sugar (glycogen) stored in your liver. And your muscles will use the glycogen stored in them to move. Note: Which ever muscle has glycogen (energy/sugar/glucose) stored in it, has to use it. It can not break it down and send it to your brain or other muscles.
    When people think of this myth, they think of anorexic people and their low muscle mass. That is because they have NO fat or glycogen left in their muscles or body, and they have been fasting for weeks and months without exercising their muscles to build them. So if you do some weight training or body-weight training, you can go more than a few+ hours without eating and have no issues. Technically, you can go 72+ hours without food and still not have your body eat your muscles. Of course you would never want to go this long!
  3. As seen above, starvation mode isn’t after a few hours of not eating. It isn’t even after a few days of not eating. It happens after you’ve used ALL your fat and stored glycogen (sugar), and have been in bed rest or absolute no movement or doing anything that requires strength. Then your body finally realizes it is stressed out and needs energy from somewhere to survive. Only truly ill and anorexic people go through this. If you are too busy to eat all day, don’t worry. Your body is fine. Just get a meal when you can, and make sure it is healthy!

Some other facts about fasting:

  1. It’s been going on since the dawn of history and religion. Many religions even fast once per week or month for a holiday or sabbath. Have you ever fasted for your religion, beliefs, or protest?
  2. When your body is not digesting food, it can focus on healing, rebuilding, and restoring the broken cells and muscles. It can focus on your immune system to make you feel better and be better when you’re sick. (Ever wonder why you have no appetite when you have a flu? Your body is telling you to give it a rest from digestion so it can heal you faster! Ever heard the saying, “Starve a fever”?)
  3. Fasting for 18-24 hours shows a 50%+ increase in growth hormone & fat burning. Growth hormone stimulates growth, cell reproductions, and regeneration in humans. That means if you worked out recently (the day/hours before) your body will focus on repairing and reBUILDing muscles. Score!

Conclusion
Overall, if you take in less calories – no matter if it’s spaced out through out the day, or if you fast 1-3 times per week for 18-24 hours, you are taking in less calories. Therefore burning more fat and losing weight. That’s what we all want, right?

Unnecessary Personal Tidbit: Most of the time I eat strictly and cleanly, but sometimes I get a sweet tooth or want to bake some yummy stuff – so I indulge. Then I’ll feel guilty (which isn’t necessary) and want to just not eat to make up for it. Some people may see this as unhealthy, but in a scientific weight loss perspective it makes sense. If you have a huge feast, you’re not going to want to eat for a while. Maybe even a day. Your body will have the energy stored and you can use it up while you live. When I found this site a while back I thought it was crazy. Then I realized I already do that pretty often in my life! If I have a long work shift, I won’t eat till around 9-11pm anyway, and that’s usually after a workout! Of course this is NOT suitable for all people, but if you can handle it, and don’t want to worry so much about that baked whoopie pie (me) then fasting after feasting is not a bad idea. As long as you don’t get all obsessive (which is what I always do) then you’ll be fine. Fast.Feast.Fast.  Or eat healthy every day. Or do both. (Me) Have a Thanksgiving feast.  Don’t eat again till the same time the next day. And then enjoy a faux-turkey, cranberry, and mashed potato sandwich. Yum! It’s all about balance. Do it your way. 

3 Things You’re Doing Wrong at the Gym

The anatomy of the body is complex. You should not just throw it around and twist it any way you see fit. Moving improperly can be dangerous and actually defeat your efforts at exercise completely, making your gym a pointless waste of time and money. Here are three things people commonly mistake as correct movements.

Lat Pulldown

What I See: Big dudes sitting on the seat and yanking the bar behind their heads. They jerk down a super heavy weight, thinking this is going to make this move better. This failure is incredibly common, partly because it feels like it’s doing something. When performed correctly, this move can strengthen the lats a great deal. (The muscles on the sides of your back.) However, pulling the bar behind you actually has the opposite effect and causes the head to jut forward even more, possibly injuring your neck and ruining your posture. Humpback anyone?

What I Want to See: After you’ve grasped the bar, try to think of this movement in two parts: First, drop the shoulders down away from the ears without bending the elbows. Second, lean back slightly, keeping the abs engaged, your head in line with your spine, then pull the bar to the upper part of the chest near the nipple line, keeping your shoulders back and down. Use a fluid motion, making sure you do not let the weights smack back down, or your body is doing any jerking motion. Start with a lower weight and move up, not the other way around big boys.

Bicep Curl 

What I See: Guys (and ladies) sitting on a bench, curling super heavy weights, leaning left then right to muster it up. They make a struggling face and breathe super hard and think that they will get sexy arms doing this. Wrong! They’re not burning any calories by just sitting there using ONE muscle.

What I Want To See: Turn your bicep curl into a total body exercise. Start in a basic squat with your arms in front of you. As you stand up from the squat, do your curl simultaneously. Squat down, arms down. Stand up, curl up. If you want it more complex, press straight up after you curl to hit your shoulders. Now you are working something!

Gym Wandering

What I See: This is the most annoying one, besides all the bad form and useless bicep curls. Ladies, I’m talking to you. I see ladies start by walking on the treadmill, maybe jogging a little bit, and then continue to walk at 2-4.0mph thinking they’re burning calories because the machine says so. (News Flash: Machines over rate calorie burn an average of 50% more than what you are truly burning!) They then go over to the huge room of machines and do about 5 minutes each on the inner legs, outer legs, chest press, etc. They’re not sweating, they’re not breathing hard, and they’re hardly burning anything. They think they’re getting a workout because they’re using these machines, but honestly, you’re not.

What I Want To See: Stop gym wandering, find a focus, and do it with purpose. If you want a total body workout, give yourself one without those stupid, useless machines. I’m a personal trainer and would never use the sit down machines. Here is an example of a total body workout at the gym: (Something I may do.)

  • 10 Minute Warm-Up on the Stair Climber
    • Interval 80 steps per min for one minute, to 50 spm for 15 sec recovery
  • 5 Intervals of each of the following:
    • 1 minute on, 15 seconds rest
    • (5 minutes on each, and 75 seconds rest total, then go to next exercise)
  • Bicep-Curl to Shoulder Press *one fluid movement*
  • Plie Squat-Hammer Curl *one fluid movement*
  • Dead Lifts with Barbell + Tricep Dips on Bench (Switch each minute)
  • Pull-Ups + Push-Ups on Smith Bench – Switch each minute. (Use the bar at a low setting, get under it for pull-ups, and grasp over it for push-ups)
  • 15 Minutes of Interval Treadmill – 3 minute run, 1 minute jog
  • 5 minute cool down
    • Set the treadmill to 10 incline, Walk on 3.0

Simple Fridge Tips For Weight Loss

  • Make Your Fridge A Salad Bar 
    • By making your fridge look like a healthy salad bar, each meal you make will be quick and easy. Imagine turning your food into a subway, but only the part where the vegetables are. Forget the processed meats, breads, and cheeses. Those are gross and bad for you!

  • Prioritize Your Food
    • Place items in order of healthiness and importance. Veggies and raw juices go on top with non-dairy milks behind them. Then comes the margarine, jams, yogurts, and pita bread. In the drawer is packaged beets and applesauce. (The beets could be on top, but the package is small and will be used fully in a salad or recipe, so no need to container it.)

  • Following lower you’ll see tofu and a bag of brocoli. Again, the brocoli could be in a container on top (which today mine is) but I didn’t have enough space or containers to do this. So once one of my kale containers got juiced, I dumped the brocoli in it for easy snacking. The tofu is still on display in front next to my Brita water, so it’s in direct view and easy access for recipes.

  • Juice If  You Like To 
    • Juicing isn’t for everybody. (And I’m not talking about steroids when I say “juicing”) It’s raw vegetable and fruit juice of course! Some people hate chopping and washing just to juice, but I find it relaxing and therapeutic. I don’t juice all the time, especially if I’m super swamped with work and life, but if I find the time, I love to do it. I actually just bought mason jars because I wanted to make enough to drink 2-3 16oz jars a day! So I’ll make 3-6 jars at once and have a couple days worth of yummy & refreshing vitamin water. The REAL vitamin water! Haha.
  • Juicing for Weight Loss
      • Having a raw green juice (all green vegetables) in the morning is a fantastic way to add a liquid salad to your breakfast. It is surprisingly filling alongside a small yogurt or banana. Also, it’s great in place of a coffee or tea. Green juice is very energizing because of all the vitamins and minerals it holds. It is guaranteed to wake you and your body up, any time of day. 
      • Green: I put 3/4 rough veggies and 1/4 fruit, like a green apple or pear, as seen below. If it’s too bitter for you, mix half with ice cold water.
      • Orange/Red: If you want a sweeter juice, for say, a lunch or midday treat, make a carrot-apple base and add a green veggie like spinach or sprouts. So it would be 1/2 carrot-apple, 1/2 green veggies.

  • Juice the Right Way
    • If you’re going to juice, get a cold presser like this one. The spinny (Jack Lalane) ones are super annoying to clean and get a lot of spillage. Plus, this is scientifically the best kind of juicer to extract the most, and most nutritious, juice from your veggies.
      • PLUS! It doesn’t only juice. It makes frozen bananas (or any frozen fruit) into soft serve like no blender can do (even my Vitamix), turns cookies into dust for pie crusts, turns veggies and fruits into baby food (just in case you plan on that/ or have a baby) and so much more. Seriously, this is the opposite of a unitasker!
    • Invest in some mason jars/ Ball Jars with rubber sealed lids. This will keep your juice from oxidizing (turning brown and losing nutrients.) I suggest ingesting your juice within 48 hours of making, and a total maximum of 72 hours.

You can see my funnel and jars all set up for their juice. 🙂

  • Other Miscellaneous Tips
    • Get rid of the junk! If you have cookies and chips in the house, you’re going to eat them. No one likes a food waster! So, simple solution: Don’t put them in your house. If you want junk, eat it outside your sanctuary.
    • Organize If you’re pantry and fridge is organized with healthy food, eating will be a stress free, quick, and easy time. You don’t want to connect negativity to eating healthy, so make it a positive experience.
    • Use Small Plates The average american dinner plate is 2/3 the size of a European dish. Start eating like our thinner neighbor and use portion control. Your food will look like a bigger amount if it’s place on a small dish.
    • Stop drinking soft drinks. Soda, energy drinks, and processed juices like V8 and Tropicana are full of junk and GMO crap that will take away from your weight loss. Soda does a whole lot of no good to your body, so just stop buying it now. Try Kombucha, Organic herbal teas, Sparkling Mineral Water, and water with lemon, limes, and/or cucumbers. It’s quite refreshing and hydrating!

Enjoy the process of eating clean and being healthy. It should never feel like a chore or downfall of life.

Let food be thy medicine, not poison! 

Simple Steps to Fight Holiday Bulge

Holidays: A time to see family you never see and enjoy a buffet of homemade food that took “blood, sweat, and tears” to make. After sitting down for 2 hours and feasting, you feel like you’re going to explode and fall asleep at the same time. This isn’t healthy, to say the least.You figure you’ll lose all the extra poundage after your New Year’s Resolution in January that you keep for 3 weeks, and then realize you’re too lazy and have to go through canceling your gym membership. That’s fun. As you sit inside going through all this paperwork to cancel something you talked yourself into 3 weeks before, your car gets towed because it’s been there for more than an hour. Now you not only have to pay the “early termination” fee, but the cab fee, towing fee, parking ticket, and impound fee. YAY!  Let’s not go through that. And yes, that’s a true story! (Not mine.)  I’ve got the facts and tips you’ll need to fight that holiday bulge, enjoy your family time, and even eat some healthy comfort foods! Read on…

Here are the facts: Simple. Clean. Cut.

  • Fact #1: People overestimate how much they think others (and themselves) gain during the holidays. They THINK they gain 3-5lbs.
  •  Fact #2: On average, people gain the most of 0.8 pounds! Not even a whole pound! 
  • Fact #3: They continue to gain that weight each year, not losing it ever, and that weight accumulates making them THINK they gained it all during the holidays. So by the end of the year, because of celebrating various year-round holidays, birthdays, and other occasions, they have gained 3-5 pounds…and continue to gain it year after year. (It’s not just Thanksgiving and Christmas.) Gaining weight is a year-long process.
  • Fact #4: To avoid gaining weight over the holidays, eat holiday meals like you would any other: Make a regular sized dinner plate of food and enjoy a tiny portion of dessert if you have the “extra” calories to spare.  (So keep your total calories the same, even if you’re eating holiday-styled food. Just figure out the calories of each, and eat a small portion of it.)
  • PORTION CONTROL IS KEY!
  • Fact #5: Continue exercising normally, even if it is snowing outside, so you are still burning calories like normal, and still losing weight/ staying healthy and fit.
It’s pretty simple. Calories in and calories out. YEP! That’s the secret to weight loss. Math.
Eating is like spending money from your bank account. If you overdraft (eat too many calories) then you get a penalty (gain weight). I’m sure you’ve heard this simile before.  So what else can you do?I make healthy versions of holiday foods. Like instead of adding butter and sugar to things, enjoy their natural sweetness. I’ll work on my holiday recipes for you and get them out soon!

Don’t forget to Like, Follow, and Pin this post below! ❤

Best Health,

Nicole
PS: If you’re receiving personal training from me, or want tips on exercising to burn extra calories during the holidays, send me a message or comment below with your return email.

Before Workout Fuel



Your body’s muscle glycogen stores are limited. Depending on intensity and length of your workout session, not feeding it carbs before hand can make you end up hitting a wall. Giving your body proper simple carbs before a workout will allow you to push harder and longer.

I normally suggest against simple carbs because they are instantly absorbed and used by your body, like white sugar, white rice, white flour, and so on. In this case, I am suggesting a healthy-instant fuel so you will get a little nutrition along with your simple carbs.

Of course you could just pop a handful of jelly beans, but lets see what else you can have before a workout.

20-30 Minutes Before

  • Bananas or Other Fruit– Includes some healthy fiber and nutrients
  • Low-Fat Yogurt – Provides a little protein to preserve muscle mass, as well as carbs to fuel you through the wall you won’t hit! Hint: Full fat yogurt does not do the same thing. The fat will slow you down and make you feel too full to workout. 
  • Low-salt pretzels – Instant fuel. Hint: High salt will hinder your workout performance so choose low-sodium! 
  • Small Smoothie 4-8oz – A shake made with soy milk and and a handful of frozen fruit will provide you a low-fat, simple carb fuel that will digest quickly and easily.
  • Half PB&J on Whole Grain– Yes, on whole grain. The complex carbs will digest through out your workout, and the jam will be the instant fuel. Use a low fat PB like PB2 powder+Water to avoid feeling too full.
  • Strawberry Yum Yum- 1 Scoop Low Cal Vanilla Protein Powder, 6 oz low-fat yogurt, 3 strawberries

2-3 Hours Before (to allow proper digestion)

  • 1 cup Pasta – Love pasta but trying to lose weight? Eat one cup of your favorite low-fat variety (no cheese/white sauce) before a scheduled exercise session.  Choose a healthy pasta made from quinoa or brown rice. Avoid high-fiber pastas because they may cause indigestion and not make you want to workout!
  • Pita + Hummus – Use 1 whole grain pita and 1/4 C non-spicy hummus. Spicy foods will cause indigestion! (Not that I know this from experience of anything…)
  • 1 Slice Whole Grain Veggie Pizza (no cheese)- Does this really need an explanation?
  • Whole Grain Sandwich + Low-Fat Protein (low sodium, no cheese, no mayo) 
  • Quinoa Pilaf – Protein, Whole Carbs, and Veggies
  • Protein Pancakes – Protein powder in pancakes? Double delish.
  • Whole Grain Waffle + Low-Fat topping 
  • Whole Grain Toast + 1 Egg White 
  • Oatmeal + Raisins/Fruit

Go Eat! 

Now that you understand what you need to fuel you through a workout, you have no excuse to not hit the gym hard today! Have fun!

Best Health,

Nicole

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Why You Feel Like Sh*t When Starting a Clean Diet

You’ve decided to lose weight. You’ve changed your diet to rid the junk. And you’ve started exercising to your limits. You’re losing weight and feeling great. You’re doing everything right possible, and BAM! You start to feel terrible. Why would you continue on a path that is making you feel like shit? Well, let me tell you this.

It’s not the new diet that is making you sick, it’s the old one.

Sugary sodas, fatty chips, cheesy crackers, candy, flavored sweets, cakes, cookies, and pops. Jelly, pork and beans, white bread, ice cream, frozen yogurt, fluffy pancakes, bacon, sausage, processed lunch meats and cheeses, muffins, pie, pudding, and cheese puffs.  You love them and you can’t get enough of them.

They store toxins in your body…in your fat cells to be exact. When you change your diet and start exercising, you are emptying those fat cells, and releasing those toxins. Where do they go? They get released into your blood. Your blood reaches every part of your body, which means so do these toxins. And that is what makes you feel like throwing up, sleeping, and not caring about salads.

Also, when you’re making drastic changes, your stress hormones rise, making you feel even worse. This is why in my Weight Loss Journey Behavior Steps, I give you time to change. One a week! Therefore, your body has time to adapt to the changes, keeping your hormones level, and detoxing slowly. When you do it quickly, your body will feel like crap for a couple days. You’ll need to rest up, clean out your liver (where toxins go through), and drink so much water that you have to pee every 20 minutes. Seriously.

Flush it out! This herbal detox tea that will clean your liver and other organs. Yes, herbs work. What do you think people used before medicine? Do NOT eat the junk food because it will reverse the detox process and put you back where you started. I know how bad you want to quit and how badly this is making you feel, but that’s your past haunting you. It’s torturing you for all that torture you did to it.

The other ways to release toxins are by having bowel movements (poop!), sweating, and breathing. Eat lots of greens (a huge bowl of steamed brocoli, kale, or spinach each night) so you will release toxins when you wake up.  Engage in aerobic activities that make you breath heavily and sweat lots. Running, dancing vigorously, cycling, plyometrics, jump roping, kickboxing, and other types of cardio are great.

Hint: If you have access to a sauna, use it. Your skin is your largest organ that has pores to release toxins. Sweat. It. Out! Just make sure you drink lots of water so you don’t get dehydrated. 

Bottom Line: You will feel like crap when your toxins are being released. You’ll drink so much water you’ll want to just pee your pants. And you’ll sweat so much you’ll need a towel. It won’t last forever. Soon you will be right back on your feet and feeling the burn, tasting the greens, and smiling through it. You’ll see amazing results, feel like a million bucks, and never go back to your old ways. Good luck!

Best Health,

Nicole

After Workout Fuel

Nutritional timing is vital for your performance, endurance, and recovery. I’ve got the nutrition profile for the easiest and most tastiest after-workout fuel you need.

Immediately After Working Out for 60+Minutes

Notice there are about 40 grams of carbs and 10 grams of protein. A 4:1 ratio has been shown to improve recovery, reduce soreness, and promote muscle synthesis. The carbs restore your depleted glycogen and reduce muscle damage. Eat a meal like this immediately after your workout.

Recipe

  • 1 Organic Banana 
  • 1 Tbsp Agave Nectar, Maple Flavored
  • 2 Tbsp Organic Peanut Butter 

Slice the banana and mix in the agave and peanut butter. Yum! 

Within 30 Minutes After Working Out

This should hold you over until your next meal, which should contain Branch Chained Amino Acids and complete proteins. This will further optimize protein and glycogen re-synthesis. I enjoy either a Vega Sport Vanilla Protein shake with just plain water or I make my special hot chocolate. One scoop will give you 25 grams of protein and BCAA from pure, mostly organic sources.

Recipe

  • 1 scoop Vega Sport Performance Protein, Vanilla 
  • 2 tbl Natural Unsweetened Cocoa 
  • 1/2 cup Unsweetened Coconut Milk, boxed
  • 1/2 cup Water
  1. Mix non-dairy milk and water in a large mug.
  2. Heat on high for 2 minutes.
  3. Slowly mix in cocoa and then protein. Enjoy!