You are not Karen; Karen is the name that was given to you.
You are not a mother, brother, sister; those are roles you have assumed in this life.
You are not male or female; those are apart of the body and vessel you arrived here in.
You are a soul. You are a soul that has a body.
Your body does not define you. Your body is a vessel that was given to you. You were given one vessel in this lifetime and it is your choice to decide how you will treat it. Your body is an external reflection of what is going on with your internal state.
If you are ridden with guilt, anxiety, chaos and this will be how you experience your body and the rest of your life. This same chaos will threaten the other areas of your life. You are unable to compartmentalize yourself in how you show up.
The mind of chaos, the mind of peace, the mind of love, the mind of gratitude, the mind of anger, all of these are states that will create in your physical form. Have you ever noticed that when you’re mindset is in a state of disease you experience tension, and even injury?
If you are unable to see that the vessel is showing you a clue of what you have going on with your mindset you will push it out farther and begin to create this same sensation in your life. This will show up as broken down cars, angry relationships, slow Wi-Fi and spilled coffee. The life you are living is a reflection of your internal state.
What if the slow or crashing Wi-Fi is look at as a signal vs. a nuisance? The universe is sending your soul and your body a signal. Slow down. Hear the internal screams for silence, peace and needing a break.
Treat your body with kindness. You, the soul, are creating the perfect signals to guide you. It is up to you to look at them as directions instead of life sentences. Listen to all of the chatter that you allow yourself to believe. Would you say the things you say to yourself to your best friend or your mother?
The current injury, size and weight does not define who you are. These are just the current state of your experience.
You are not the body, the vessel is where you live.
And so it is.
Today’s message is all about how much time we spend in the turmoil of frustration.
Context: a part of my Organizational Consulting business is when I am organizing, clients will have me sell some of their items. then I take a portion of the commission.
A couple of weeks ago I had scheduled an entire day to drive over an hour and sell a bunch of items. And then… I had a couple of buyers not show up.
I sat in my car and just was beyond myself in anger and frustration. I was so annoyed with how few people are their word and disrespect others. I couldn’t get the feeling to pass and I still had more to do that day.
I told myself that I needed to drop the feeling and even though I said this to myself. I didn’t actually drop it. I was still harboring my annoyance. I had to pick up one more item and was meeting another buyer in a city closer to my/their home.
I get to the meeting location. I confirm with this individual no less than 6 times that they understand and know where the meeting spot is. They let me know they were running late from work and would arrive 20 mins after our agreed upon time.
I figure no big deal I am parked outside of the 2 stores I needed to go into after the meet up and now I could use this downtime to complete those two tasks.
I come out of errands and now it is 25-30 minutes later and they are no where to be found.
I message and they said they were looking for the location.
I sent them the address.
Another 10 minutes pass. I now have been waiting for them for 40 minutes.
At this point I did something I have never done before.
I yelled. I yelled at another human. I yelled at this human to insert the damn address into their GPS instead of just driving around looking for the location they picked out. There were a lot of other choice words.
I didn’t just want to drive away because then I would have been stuck with this object in my car or apartment for an extended amount of time.
Finally after an hour and 5 minutes they show.
They gave me an additional 15% because of my hassle and I was FUMING at this point.
I decide to go do some retail therapy. I had a gift card for REI. This way I could still comply with my No Clothes Shopping 1 Year and possibly pick out something nice.
I drove over to REI happily and walked around. I found the below sweater on the sale rounder. Perfect wool sweater for cold weather and specifically snowboarding.
I delightfully walked to the desk and handed them my gift card. The woman kind of stared at me and let me know that they had switched to a new computer system that morning and all gift cards no longer worked. She assured me she would be able to get the money off and onto the new cards but she would need to call the headquarters. This entire process would be 20-25 minutes to complete.
I kind of just closed my eyes and sighed and knew it was the epic ended to my day.
I complied and asked if there was anything I could do to make the process go faster. I asked if I could continue to browse while she worked through her process. I stayed calm and knew I just needed to surrender to my day and whatever the universe had planned for me. I had been fighting time and people and systems for 9+ hours.
I delightfully wandered REI.
My patience and being in a place of peace paid off. When I was called back to the front, the manager was so thankful for my patience and even temper they awarded me an additional 20% off of the sweater.
I had not cleared the frustration out of my space. Once I actually surrendered to just standing in the situation of where I was at, the universe said “Yes.” Frustration is an internal feeling and even when shit is not going your way the frustration is not felt by anyone else besides you. At this point, I could have done anything else besides be annoyed.
It is all choice. How many days are you spending like this?
Frustration or peace, it’s all your choice of how you’re willing to spend your time.
The night after my entire life shifted about 8 weeks ago, in my dreams repeatedly kept hearing the universe saying “ your wings were ready, so we pushed you”. For me this was very significant because I took a huge leap of working in corporate America to being self employed.
For years I stood at the ledge of unhappiness, putting one toe over the edge and trying different things and always keep my security of my “should” job. Then the universe came in and gave me the push I needed. I actually never believed I was capable and now I cant believe how happy I am. People I have known for years now describe me “You are so different,” “You are unapologetic,” “You are so peaceful,” “The You I knew, would never have done anything like this.”
I have taken on the adventure of designing my life.
If I want something, feel anxiety, have any sort of thought more than once or I miss someone, I do something about it. TAKE ACTION, SOLVE THE PROBLEM, LEARN WHAT YOU NEED TO LEARN. I was scared about health insurance, after a week of torturing myself I took action and talked to 5 people and then found this amazing woman Nancy Towle. She took the time to walk me through the process at 8:00 pm. She helped me get a great rate and now I am take care of. I wasn’t sure what to do with my finances for the LLC, instead of sitting in the fear and frustration, I called 2 people. I learned a lot and downloaded QuickBooks Self-employed and am currently working on recording all of my write offs. When 3 people asked me for a business card and I didn’t have any I took this as the universe’s language of saying, “Get business cards, these are your leads they want to help fill your books.” I ordered business cards on the 4th of July so I could get a discount.
Once I heard a phrase, “Find your purpose, and then give it away.” I am not sure where this all taking me and this adventure is nowhere near over and I am sure that happiness is work the the unknown I look at every morning. We are here to serve. We came to this earth with gifts, allow them to shine. You spend years building up courage, experiences, knowledge, these are the wings the universe is speaking of. When you step off the ledge they will be what catch you. Tomorrow is not guaranteed either way.
What is something you have always wanted to do but you told yourself you couldn’t? What reasons do you actually believe?
If you want help building the action plan for next steps and overcoming your reasons, hurdles, and fears reach out to me and lets talk!
Let’s collectively build lives we want to live unapologetically.
And so it is.
Try something new with this fresh fish salad. Quick and easy switch up!
A lot of clients ask how I handle food on the go. I leave my house every day around 7 AM and don’t return until after 8 PM most days of the week. Even though I am always on the go I want to stay on track. If I plan on being successful with performance, mental clarity and body composition then having the right nutrition with me needs to be a priority.
I preach meal prep and it is the habitual tool that creates consistency and focus in my life. Many days of the week I eat the same things during the day and then mix it up for my last meal of the day. Once I get home, I know that I have one more meal after my workout or late night in the office. I save about 22g of fat and 50g of carbs so I have the flexibility to eat or even possibily have a scotch.
I typically also practice intermittent fasting. I do this so I can stack as many calories as I can until after lunch. I lift in the evenings, by stacking or saving my food until after lunch this allows me to have the most energy for my lift.
My current macro split for the entire day it is 180g carbohydrates, 55g fats and 170g protein. Below is the food I take with me to work.
My feeding schedule:
I make all of this food on Sunday and have the containers ready to go in the refrigerator or freezer. In the morning, all I have to do is load containers into my cooler and then head off to work. If you’re curious of how I manage all of my protein follow this link to the Meal Prep Meat Production post.
At the end of each day before I go to bed I track the next day’s macronutrient plan in MyFitnessPal. I do not track the last meal of the day because I like the flexibility of doing something sporadic during the day or being creative when I get home from the gym. I save 20g of fat and 60g of fat and 30g of protein for my last meal. This way if I want some chicken and a glass of scotch I can.
Want to see exactly what im eating? Follow me at UserName: RMBiagioli at
And So It Is.
Leftover thanksgiving turkey that you’re getting sick of? Here is a way to mix things up for a zesty open faced sandwich.
127cal (makes 2 servings)
3.5C | 8F | 17P | 1Fib
Bread & Cheese not included
1. In a bowl mix together coleslaw, brown mustard, white wine vinegar, chipotle lime mayo, celery salt and pepper.
2. Layer coleslaw over turkey on top of your choice of bread. Open faced sandwiches cut your carbs but still allow you to enjoy the flavor of your favorite bread. Add Swiss cheese to make it an official “Rachel” sandwich. I am trying dairy free right now so I skipped that add-on.
Things from around the house combined into this unique flavor profile. Just add a protein and a meal is ready to go.
Things from the cabinets and refrigerator that mix well together and make a great side dish.
These are my top 5 gadgets that help me keep focused, healthy and productive.
These are available on the market and links to your phone through bluetooth. I currently have the apple version (it was a gift). Most people use them for their iPads and I am not them. I carry this little keyboard EVERYWHERE because I can link it to my phone and instantly have a little computer, no matter where I might be. This increases my efficiency. I have an older model and would likely purchase the below keyboard or something similar when/if I need to upgrade. I can’t say enough for being able to easily communicate faster with the people in my life.
I found myself not wanting to respond to clients because it was going to take too long to type it out. POOF! Gone.
I also find it easier to just bring out the keyboard while meeting with potential clients and take notes. It is less intimidating than ” let me bring out my laptop.”
I personally am currently alternate between Airpods and using the Jbeats.
When I am in one of my organizational consulting client I easily can get distracted by whats happening around me. (I don’t want for life or business to stop because I am there evaluating and creating new systems). Wireless headphones allow me to freely move around while listening to podcasts or books.
I live in an older condo building and was having a VERY hard time getting any cell service to take phone calls. A lot of what I do is coaching over the phone and I was having to go to my car to take these calls. It was cold and I was miserable.
THEN, Airpds fixed this. I can now leave my phone near the window and I am able to talk to anyone, anywhere in the house. I got my set at Costco for $139. WORTH every penny.
I know this may sound a little weird, and..
I love this little guy and I travel with it as much as space allows. I feel like i might be cold blooded because I 100% become the temperature of my surroundings. In the winter I find that I consume less water because the water was cold, and then introduced this little guy and “ta-da”… all the hot water and tea I could ask for.
The one below is the one I travel with, it changes colors when its “ready”. It is the little things bring me joy. The auto-shut-off was also extremely important to me because sometimes this is plugged-in in a moving vehicle.
No matter where I am and what I am doing being able to charge quickly is so important. I am never missing out on business, or phone calls because I can quickly get some juice.
I like this little Anker charger because of the size, I can loose it in the bottom of my purse or briefcase.
I did a lot of research on which watch I wanted to invest in and I can’t say enough good things about this one. Phone notifications, music, activity tracking, sleep analysis and calendar to name a few things that help keep me on track both with health and business.
If you want to see my full review follow here.
Served hot with feta cheese and salmon or mix cold with cucumber and fresh tomatoes. This versatile salad is a great meal prep addition.
Fast Tasty Soup!
|194||22.8g||8.9||5||3.7||7, 1.5 cup|
In 2018-2019 I decided to take on a challenge to not shop for clothing for an entire year. I had recently taken on a higher payment for my student loans, needed to find a little money through the year and it was an interesting experiment to see how I would adjust.
When the year came to a conclusion I decided I would take on something more serious. Something I don’t have a good relationship and rules my life.
This beast has controlled me much of my life. I have a relationship with sugar that once I start I don’t stop. Until, tomorrow … maybe. Once I have some in my body my entire mind stirs out of control and I am in the “I have already fucked this day, my as well just eat what I want and start over tomorrow,” mindset.
No matter how “healthy” I am I have had a corrupt relationship with sugar and all of the decadent treats that it fills.
I wanted to know what was possible for me on the other side of this “psychological” control. So, from Thanksgiving 2019 to Thanksgiving 2020 I am following the following “rules.”
Unfortunately the cravings are still there. I anticipate at this point that they always will because it is my trigger food. When I am stressed, tired, or hungry sugar is what I want. Every time I go to the grocery story my mouth waters thinking about all the things I want to buy. Over all it is kind of easy though. I have the conviction to just say no and it has been a good test for myself to know that it is possible to live like this.
My skin is clearer and I have less stomach aches (probaly because I am not bingeing on bags of candies). I likely have saved a lot of money, just have not calculated it quite yet.
I have not lost a tremendous amount of weight because I track macros and I used to just work the sugar into my program.
I was already spending a lot of time in the grocery store looking at ingredient lists because of my other health restrictions and yet I am still surprised to see sugar in everything. Tomato sauce? Just why?
What I wasn’t expecting:
I’m more vulnerable. I’m more aware. I’m taking bigger risks. I’m seeing how my actions affect others. I’m working on me and healing this hole in my heart that can’t just be fixed by eating.
Some of the things I have learned after 100+ days of “no sugar”.
Hi, I am Raschel and I am a sugar adict.
I didn’t know how bad it was until it was not there. I had no idea the amount of time and mental space that was/is taken up by thinking about sugar, eating and then not being able to control it.
I did not make it an entire year and yet this entire thing an experiment to see who I become after a year of observing my relationship with this “drug”. In the first week of the Corona-virus lock down, I sat in my car and consumed a large bag of caramel corn. This began he spiral. This same day I also consumed a bag of sweet potato chips. I didn’t do too bad the remainder of the day with food but my mental state was way off. I was craving, searching and in a spiral of the sugar. To say the least nothing has changed even after all this time without my drug of choice. It took me a solid 4-5 days to finally swing out of that low.
The book Bright Line Eating was recommended to me by my coach and this book brought an entirely new vocabulary to the experiences I have when I consume sugar and the hours/ and days afterwards.
Something interesting I have experienced being without sugar is for the first time in my life I feel like I could get down to a goal weight and stay there vs. the constant swings I have “dealt” with most of my life. That freedom even if its just in my mind is worth continuing this experiment.
The majority of my life I wasn’t my own friend.
Growing up I was always my own worst critic. I would find reasons to justify that I would never good enough.
I went through a period of my life where I was never going to be small enough. Going down in weight from 120, 110, 105, 100, 90, and then 80 lbs eating about 200 calories a day to become small enough realizing that going down this road was only going to kill me. Though I could control my weight that wasn’t the thing that would make me like myself. No matter what size I was, I still didn’t like myself or acknowledge who I was as a person. I still was not my own friend.
I found a love for lifting weights. Though it was slightly less damaging physically, my mindset was still I am not good enough and never will be. After a few years I decided to go after a goal that had been stirring in my heart. I wanted to compete in bodybuilding. I created a plan, got some good people around me, and went after my goal. My first prep for a show was on the outside, a “success” whatever that means. I made it through. I hit my weight. But my mind was all messed up. I created an even more messed up relationship with food. Though on the outside I can make it look like I am more than fine, that I have everything under control when in reality, I hated myself and what I had become, where and who I was. What to do? Prepare for another bodybuilding show.
Though my second show I started realizing that I needed to start journaling. I just started journaling my thoughts. The words that would come through my head. I started becoming more aware of my self talk because it was really bad, hurtful, and mean. I really wanted to stop binge eating especially as this habit had came through my first show and stayed with me after. I knew it was a mental thing. I was weak mentally. I started reading a lot more mental strengthening books. Finding out how other people handled binge eating, what they did, how they overcame it, what was it?
I journaled my whole life on and off. It evolved over the years from a more prayer focused journaling to a more reflective self journaling. Becoming more aware of the inner chatter and then having the power and courage to stand up to the voices of criticism, guilt, and shame. I learned to give myself a lot of grace. When I would mess up with and overeat way too much, I would say out loud to myself, “it’s okay, Ashley, I forgive you” over and over again till I believed it and started crying.
Competing in bodybuilding was a gift to me in that it gave me some awareness to work with. The physical part is simple. The mental part is what can either make you or break you. I became very obsessed with learning about the mind and the brain. I read a few books on neuroplasticity and the ability to change your life through your thoughts. That led me to some amazing people who have impacted my life greatly. Who shared parts of their lives with me and I’m very grateful I was open to learning about their habits. I grew up religious with a lot of rules. It was through re-gaining my curiosity and just allowing myself to ask questions that I learned about meditation and how big and great God, the universe, all of it really are.
Through learning and experiencing meditation practices for myself, I’ve learned the great power of self love and self acceptance. I am still growing in love for myself as it’s a constant unraveling of habits where I can feel as if I’m not good enough, don’t know enough, etc. I am so thankful that through my curiosity I allowed myself the freedom to experience self love through meditation. Learning to become my friend when I need it, my cheerleader when I need it, my own mother when I need it, my support system when I need it.
I am a better person when I practice self journaling and meditation. I feel myself growing and evolving. It’s not always an easy process of reprogramming your ways of being but that is when it’s crucial to be your own friend. To tell yourself, it’s okay to make mistakes while learning. To have a heart filled with grace and love is how we grow. That is something I want to share with the people I know and love.
Sitting with a new client today, she questioned me about the holidays. She’s just starting her new lifestyle, just been presented with her course of action for the next six months. Christmas is in a month, just as she’ll be settling into a solid practice of her new habits.
“What about Christmas?” she asked.
“What about it?” I responded.
“Christmas cookies? Can I have them?” She looked at me hopefully.
“Can you?” I asked her.
We had just discovered via a blood test that she’s sensitive to wheat products, cow’s milk and eggs. I make it a point to let her know that she’s in control here, no foods are “good” or “bad” and that I am not restricting what she eats.
We discuss mindful eating. It’s a practice of mindfulness, a Buddhist concept; a form of meditation that helps you recognize and cope with your emotions and physical sensations.
Mindful eating is about using mindfulness to reach a state of attention to your experiences, cravings and physical cues. It involves eating slowly and without distraction, listening to your body and eating when hungry and only until you’re full, learning when you’re truly hungry or just emotional, engaging your senses by noticing colors, smells, textures, and flavors and noticing and appreciating the effects food has on your feelings.
This allows you to replace automatic thoughts and reactions with more conscious, healthier responses and choices.
With my client and what we know about her, cookies will most definitely cause an undesirable response in her body. I advise her to think about this before she grabs a cookie. Hold the treat in her hand ask herself a few questions before she makes the decision.
Does this food serve me? Will it nourish and/or heal my body? How will I feel after I eat it? Do I want to feel that way? Does this get me closer to my goals?
This allows us to make conscious decisions about how we want to look and feel, it’s quite empowering but takes practice.
Emily lead an experiential lunch at the 2020 Well BEing Workshop. Participants had the opportunity to learn about nutrient density, positive food choices and rid themselves of guilt and anxiety associated with those choices. Mindful eating can be a life-long practice that can serve you and your goals.
Why? Why do I care?
What does it matter if anyone ever feels connected to their bodies?
Because I’ve experienced it.
My connection to my body undoubtedly came from years of athletics. Yes, I spent my childhood climbing trees, doing somersaults, jumping puddles of water, but I never really felt those movements back then. You don’t really think about doing that stuff as a kid, you just do it. It began with a need to learn very technical movements, which helped to develop my sense of proprioception (where your body is in space). Building those motor connections, feeling where my body was in relation to my surroundings and itself, helped me to feel my body in a whole different way. I learned to pay attention.
My drive to achieve high level athletic performance then steered me to the health aspect of training. My body was a machine and it needed the right fuel to run as efficiently as possible. So, I started watching what I ate. I cut out pop, drank lots of water, limited junk food, made sleep a priority, and worked HARD. I began to notice how I felt after eating different foods. That certain foods upset my stomach, that I got headaches when I wasn’t hydrated, that my energy levels tanked when I ate junk food or didn’t eat enough calories. I started to build a relationship with my body.
Yeah, I know that sounds weird but what is even crazier to me is that to some people, their bodies feel completely alien or like some kind of meat sack prison. Some people are so disconnected to their own fleshy housing that they don’t recognize that they are internalizing stress or have a food allergy, that they can’t perform simple movements like jumping or rolling comfortably. Seriously, ask an adult to do a somersault and see how well that goes. So much hesitation and discomfort, the movement feeling foreign and dangerous when it used to be fun and easy. Many wouldn’t even try it. Some even resent their bodies.
So, anyway, I started taking notice and this relationship began to form. Then, I got sick. Really sick.
My coach and I had high hopes for my senior year of college. I was going to break records, go to Nationals, set myself up for a post-collegiate career as a hammer thrower. But, for some reason, I had zero energy. I’m talking zero. Like would take one throw and then have to rest for 5-10 minutes just to recharge for another one. Just getting out of bed and walking to classes seemed like too much to ask. After suffering through the entire off-season training, I was diagnosed with mono.
My coach was devasted. Mono is a career-ender for a lot of athletes. He was especially hopeless because it was my last year and we only had one semester left. Christmas Break and then the season started in January. There was no way I could make it back in time.
The instant I got the diagnosis, I was consumed by one purpose: get better. Fast.
Sports psychology was a big part of my studies and so I knew the value of visualization. Your brain can’t interpret the difference between what’s really happening and what’s imagined; the crazy part is that this allows you to build neural connections to your body without even moving! We were constantly supposed to do mental reps of throws and lifts in order to better our performance. So…I did a little experiment.
By the time I went home for Christmas Break, I was so weak that I laid on my parents’ couch all day and night, only mustering up the strength to leave it when I had to pee. The trips to the bathroom, only about 20 feet away, killed me, by the way. I would make it back to the couch winded and exhausted, barely able to keep my eyes open afterward. I was so depleted I felt it in my bones. I was so tired it hurt. During those unending hours on the couch, I instructed my body to heal. I pictured my antibodies beating the shit out of that life-sucking virus. I pictured myself kicking ass during the season. I pictured myself strong, healthy, and better than I ever had been. I pictured it so clearly I felt it.
Day 8, I made it upstairs and back down to my couch. I had to crawl for part of it and I was cashed out the rest of the day, but I made it. The stairs became a daily part of my training program. When, days later, I could make it up and down the stairs without feeling completely spent, I climbed them twice, then three times, and so on.
I remember the day, two or three weeks after getting home, I was able to go for a walk outside. It was about a two-mile loop that had me gassed by the end, but I’d made it!
January 6, 2012, I showed up to practice back at school fifteen pounds below my training weight and weak as a bunny. My spandex workout gear hung off my atrophied muscles and my practices had to be severely adapted to my strength levels, but I continued to picture myself getting stronger and healthier every minute of every day.
Two months after getting back to training, I had regained the 15lbs and was almost back to my previous numbers in the weight room.
That year was my best ever. I had never performed so consistently well. I broke two university records, went to Nationals, and held my own against the best in the country when I had been bedridden just months before.
Your body is incredibly adaptable. Your mind is inexplicably powerful. Put those two together and watch the fireworks.
Organization is my way of creating life. Nothing operates in chaos. If your mind, your space or your goals are in a chaotic state no life, action, business, relationships, etc. will be created. Even the cells of our body are in an organized fashion.
Organization and structure breed freedom and security.
When their is organization, there is choice and knowing. You can either go with the structure/organization or you can change it. Example: Hair-ties live on the door handles of the house. This small structure will allow you to always know here they are, the cat will stop eating them and you spend less time looking for what you need when you’re running out the door.
Clean up the physical mess in your life! This will set yourself free to create the life that you want. Clean up the emotional messes to set yourself free and allow you to begin to build the relationships that you want to experience.
Clean up the mess and the clean slate will allow for more ideas, people and money to flow into your life.
What if the messy bathroom drawer is the reason you haven’t booked a new client at work?
Picture this: “You wake up and start preparing for your day. You wander into the bathroom grab your toothbrush. 1 minute later you’re still on the same tooth because your brain as wandered to the list of things you need to do. “I need to wash the dishes today and don’t forget to stop at Target for more toothpaste. Hmm… I wonder if I have a back up stash in the drawer. Ugh that dreaded drawer. I will just stop to get more toothpaste.” The same day you leave work a little early to make sure you get to all of your errands and you miss out meeting a crutial potential client.
This same pattern could have been spared if the same drawer was organized. You would know whats in it, feel empowered to walk into the room and get what you need and save money because you wouldn’t be avoiding it all together.
I am a messy person is just an excuse for an old way of living. We all have the choice to spend 5-20 minutes a day picking up and getting our systems back in order.
If you have integrity with your goals, there is no option other than to take action. Giving yourself structure around the actions you need to create. The structure will create more freedom, more time and more of what you actually want.
You will be amazed at how much free time you actually have when you get organized and stop thinking about all the things you need to do and just do them.
If you want help because the project is just too big, click below for more information on Edgeless Action’s organizational services.
It is that time of year when all the sweets are out to get me. I created this easy Apple Pie Oatmeal recipe that serves as a dessert or a delicious breakfast.
Post workout this is a great carbohydrate replenishment that is high in fiber. You can even mix in some vanilla protein powder and bring the protein levels up! Very flexible and delicious! Also, this is easy to travel with.