Go-To Smoothie Recipe

Smoothies are probably my favorite way to add to my daily intake of fruits and veggies. I have at least one a day, so I thought I’d share with you my tips for creating your own go-to smoothie recipe!


  • Water
  • Unsweetened almond milk

Veggies (always frozen raw or after cooking):

  • Sweet potato, steamed
  • Butternut squash, steamed
  • Kale, raw or steamed
  • Cauliflower, raw or steamed
  • Zucchini, raw or steamed


  • Frozen banana
  • Frozen mixed berries
  • Avocado


  • Greens powder
  • Adaptogen blend
  • Protein
  • Collagen
  • Coconut oil
  • Ice


  • Kamut Puffs
  • Nut butter
  • PerfectBar
  • Granola

Putting it all together:

Your smoothie routine should be replicable day after day, which is why I use only two different bases. Water for most smoothies and almond milk for more “dessert” type recipes.

Using frozen vegetables and fruits is the trick (along with starting with a smaller amount of liquid than you think you need) to making soft-serve like consistency in your smoothies. I like to eat mine with a spoon so that texture is especially desirable! If you live in a region with harsh winters like I do it is often more affordable to buy frozen produce than fresh. For things like sweet potatoes and bananas I actually prepare and freeze them in bulk myself because it’s cheaper that way! I’ve tested out adding many different types of veggies to smoothies and for me the list above represents ones that blend into a creamy smoothie without adding too much grit or flavor that just doesn’t “go” with the rest of the smoothie. Buying frozen goods doesn’t mean that they are less nutritious than fresh (it can actually be the opposite if the produce is currently out of season in your area).

Snacking on fruit throughout the day is a habit of mine so I tend to limit the amount I put in each smoothie. Bananas are bought fresh and then cut up before I freeze them so I can use about 1/3 – 1/2 of a banana in each smoothie. I use avocado (unfrozen) if I want a heartier smoothie with a mousse-like texture. Berries add a bit of sweetness and extra antioxidants.

Add-ins and Toppings:

My favorite greens powders are the ones made by Amazing Grass. I like the Original, Alkalize+Detox or Detox+Digest blends. SunPotion makes a great adaptogen blend. As always, Hammer Nutrition (click here for a 15% discount code to use there) makes some of my favorite protein powders but I also like Whole Foods brand Vegan Sport Protein, Amazing Meal or SFH Whey. Recently I started using collagen*** from Vital Proteins in my smoothies and I’m really eager to try their whey!

Most of my smoothies are made into bowls so I like to pile on the toppings. I love Kamut Puffs for their texture and size (a bunch of brands make them) and Purely Elizabeth granola for their flavors and on-point ingredients. PerfectBars are delicious and of course good old peanut and almond butter are staples in my smoothie routine.

I hope this post helps you create your go-to smoothie recipe! Doing so will save you serious time and money 🙂



***”When you chew, drink, or swallow collagen, it immediately hits your digestive tract. You digest it the same way you do any other natural protein: into individual amino acids. Your body can’t bring those aminos directly to the site of the injury in order to create or rebuild tendons and ligaments. ‘There’s no evidence that I’ve seen that what you’re ingesting can actually be used by your body…It goes through your body and comes out as waste,'”Please read this article about collagen to learn more. Personally I use it as a tasteless, highly-blendable source of protein with very low to no carbs. There are a lot of claims out there about ingesting and/or taking collagen orally and its benefits, that article helps debunk them!



TheraBreath Product Review

One of my most destructive habits is biting my cheeks. Some people bite their nails, the ends of pens or chew gum constantly. When I’m stressed out or thinking about something, I bite my cheeks. Once I start it starts a cycle of it. If you do the same, you know it can cause pain and other discomforts. So, in my quest to find a way to both limit my habit and decrease discomfort I remembered trying a mouthwash a couple years ago that made my mouth feel amazing. I started Googling for the brand and found TheraBreath. They provided me a Complete Starter Kit to test out. Here’s my TheraBreath Product Review!

*Please pardon the sideways pictures…I’m working on correcting the issue!*

Toothbrush and Tongue Cleaner

The toothbrush has bristles that taper off to thin points which really helps to clean in between teeth. I also like the softness (per recommendation of my dentist I only use “ultra soft” toothbrushes) and size of the brush head. The tongue cleaner is more effective than just using your toothbrush to clean your tongue. Good products, but nothing too out of the ordinary!

Toothpaste and Mouthwash

TheraBreath Product Review

These are probably my favorite TheraBreath products. The toothpaste has an herbal-minty flavor that I love. It doesn’t foam up as much as other toothpastes but once you get used to using it it’s great! It feels more gentle than other brands I’ve tried which is really nice. The mouthwash feels the mintiest right after rinsing – your mouth feels so clean and it really does help fight bad breath (even when you’ve been biting your cheeks for a week). It has even begun to make my morning breath less noticeable. It doesn’t sting or cause pain like some mouthwashes do when you have raw areas from biting. If you’re going to try any TheraBreath products these are excellent ones to start with!

Throat Spray and Nasal Sinus Drops

TheraBreath Product Review

At first I really liked the throat spray. It has a flavor similar to the toothpaste and definitely helped with bad breath. Then after about three weeks or so it seemed that the flavor changed and I didn’t like it as much anymore. I’m not sure if I had a cold that made it taste weird or if the spray itself “went bad”, but in the beginning I would have recommended it to anyone looking to try a throat spray. The nasal drops are a really cool idea and I’m still getting used to using them. As someone that occasionally feels like they get bad smells “stuck” in their nose I find them really helpful and easy to use!

AktivOxigen Serum

TheraBreath Product Review

This is a serum that you mix with water or juice to create an oral rinse. It doesn’t taste like much at all, but it leaves your mouth feeling cool and clean in a way that is kind of hard to describe! You can add it to your regular mouthwash or to your water flosser to get antibacterial benefits, too. With about 60 uses per bottle it’s a real “bang-for-your-buck” type product. I could see it being useful when traveling because you could easily pack it and make your own mouthwash on-the-go.


TheraBreath Product Review

Described by one of my friends as the best mint she’d ever had, these lozenges are no joke. They last a long time, seriously freshen breath and taste great. Like the toothpaste and mouthwash, I would buy these for myself! I don’t really have “dry mouth” symptoms but I still think these are great mints. And because I rarely chew gum having a mint that has effects that last as long as longer as a piece of gum is an awesome thing.


TheraBreath, you rock. Instead of masking bad breath your products attack the sources and therefore truly work. You choose natural ingredients whenever possible and avoid sugar, artificial colors and preservatives. Being gentle enough to use when you have a cheek biting problem but also effective enough to create real results is a rare combo.

If you have any other questions about anything from this TheraBreath product review let me know!



5 Tips for a New Year and a New You

5 Tips for a New Year and a New You | katielean

Presented by Lymphedema Products

This post is sponsored by the above company – meaning I was compensated for sharing their message with you!

The turning of the calendar to a new year gives everyone the opportunity to make a fresh start on some aspect of their lives. Tackling challenges toward better health are some of the most common resolutions, but only a fraction of people who begin on health quests in January are still at it six months later. Some people want to stop smoking, others desire to lose weight and still others seek to increase their fitness. Regardless of the ultimate goal, the lack of success may be due to an overly ambitious start and a failure to focus on the process, not the results. Let’s look at five tips that can help keep you on track for your “new year, new you” pledge.


Be Realistic

Just because it is a new year doesn’t mean you have changed your identity. If you were reluctant to exercise on Dec. 30, that still will be the case on Jan. 1. The key is to be realistic about your expectations for yourself. It is OK to make a slow start and just be persistent. You don’t have to achieve huge levels of success in the first week. For example, if you want to quit smoking but know that you will struggle, start by cutting back your total number of cigarettes for the day. Reduce the number you smoke by one per day until you are down to zero. Then, focus on maintaining that new status quo. Let yourself off the hook for setbacks and just try again the next day.


Start Slowly

Getting going on an exercise regimen is one of the most challenging pledges, especially if you have been sedentary in the past. Going all-out in the first week is a bad idea. Set yourself up for success by predicting difficulties and getting tools to help. For example, there are many benefits of compression garments you can take advantage of. These articles of clothing keep your muscles warm and can prevent strains while reducing recovery time after workouts. Garments wick sweat away to help avoid rashes and chafing, meaning you will be more comfortable and more likely to continue exercising. Finally, the right amount of compression can help oxygen move through veins and reach the muscles that need it.


Allow Recovery Time

People working toward better fitness might choose weightlifting or yoga classes as tactics for reaching their goal. These should be done on an every-other-day basis at most, otherwise, serious injury could result. It is vital that no matter what your health goal, you allow your body time to recover after every strenuous outing. There is no shame in taking a day off. It prevents burnout and keeps you interested. Remember, it is the journey, not the ending, that is most important in the long term.


Reward Milestones

When you do make progress on your path to improved fitness and health, even baby steps, it is important to note the achievement in some way. For example, for every five pounds you lose or 20 miles you run, you could treat yourself to a little massage session or update a chart where you are tracking your progress. Letting your friends and family know about the milestone can also help hold you accountable for continuing to work hard.


Consider Mental Factor

Your mind and body are connected, so if you plan to improve your body’s fitness, don’t forget to work on your mental health as well. Working on gaining a positive outlook on life and about your appearance can help keep you in the resolution game longer. If you strive to improve your mental strength at the same time you are working on your muscular strength, you will be able to reap the rewards of both for the long term.


Improving your mental and physical fitness is a wonderful goal. These tips, from starting at a reasonable rate to taking advantage of the benefits of compression garments, should help you get going and stay on the path toward success.

Egg Recipes for People Who Don’t Like Eggs

Eggs can be weird. Sometimes rubbery, sometimes smelly. As far as I know I’ve never liked eating them. If a baked good has a large amount of eggs I can taste and smell them in it, and it occasionally grosses me out. BUT they pack a huge punch nutritionally. As someone who doesn’t eat meat, eggs provide a lot of nutrients I can only get in low doses from other foods. The protein in eggs is of very high biological value, a classification hard to find on a vegetarian diet. Eggs are cheap, easy to find and plentiful. Because of all of this, I try to eat them occasionally and am looking to include them in my diet even more. So I bring you…egg recipes for people who don’t like eggs!

Paleo English Muffins

Adapted from Running to the Kitchen

  • 1/4 cup almond flour
  • 1/4 teaspoon baking soda
  • Pinch sea salt
  • Dash cinnamon
  • 1 large egg
  • 2 tablespoons water
  • Coconut oil

Combine almond flour, baking soda, salt and cinnamon in a small bowl. Add egg and water, mix well. Grease english-muffin-sized ramekin with coconut oil. Spread mixture into ramekin and microwave for 2 minutes. Remove, slice in half, and toast in toaster or toaster oven until browned (2-3 minutes). Add desired toppings and serve immediately.

Egg Recipes for People Who Don't Like Eggs | katielean

Paleo English Muffin with almond butter and shredded coconut toppings!

French Toast

You probably have a favorite french toast recipe already, but I like to use When Pig’s Fly Low Carb Whole Wheat or one of Food for Life’s Ezekiel breads. In a bowl, mix two eggs with a fork with a dash of cinnamon. Coat bread then fry in a nonstick pan until crispy. Top with butter, maple syrup, peanut butter, fruit, etc.

Oatmeal with Egg

  • 1/2 cup old fashioned oats
  • 1 cup water
  • Pinch of salt
  • Egg
  • Toppings of choice

Bring water and salt to boil. Add oats, stirring well. Let mixture heat up, then crack egg into pan (if you are wary of the yolk consider adding 2-3 egg whites instead). Continue stirring until oatmeal is cooked – about 5 minutes – being careful to avoid burning the oats on the bottom of the pan. Top with maple syrup, nut butter, cinnamon, nuts, fruit, etc. You can also turn this into a savory dish by adding your favorite spices, cheese and sautéed veggies!

Banana Pancakes

Recipe adapted from Curls’n’Chard

  • 1 banana
  • 2 eggs
  • Favorite high-heat cooking oil
  • Toppings

In a bowl mash banana with a fork until chunks are gone. Whisk in eggs. Heat 1/2 tablespoon oil in pan or skillet on medium-high heat. Spoon small circles of the batter onto pan, the batter should spread a good amount. When they start to bubble around the edges flip and cook until they just start to brown. Serve with maple syrup, nut butter, yogurt, fruit, etc.

I want to stress that if you have a serious aversion to a food it’s important to get tested for an allergy before consuming it. Also, just because a food is healthy doesn’t mean you have to force yourself to eat it. I love the above recipes, and have decided for myself that eggs would be a beneficial, worthwhile addition to my diet. That doesn’t mean that if you don’t like them you MUST add them to your own diet!

What are some of your favorite egg recipes?