Suffering, Acceptance, & Letting Go

Unfortunately, this blog won't have any funny stories or pretty yoga tutorials. This is a subject that I'm serious about, something that has personally affected my entire life, and something I've only recently begun to truly overcome. Its hard for me to write, but I think its important.

I'm not going to get into any details, but I'm part of an unfortunate group of people whose childhoods' were clouded by trauma. When I think back on my childhood I remember a million more good times than bad. That doesn't stop the trauma from affecting me to this day. I'm not going to share details for two reasons: 1. The privacy of myself and anybody else involved. 2. I don't believe in comparing tragedies. Most people have something big to deal with; to them, their trauma is life changing. Its all relative- I don't want to make anybody feel their their issues are more or less significant than mine. Because they aren not, everybody has to play the hand they're dealt.

I spent a lot of my life feeling inadequate, unpretty, not enough, beneath people, sad, panicked, on the verge of tears, overwhelmed, victimized, out of control. I let what happened to me rule my life. To me, I wasn't Holly who was a sister, a daughter, a ballerina, a straight A student, a cheerleader, an American, a friend, a vegetarian, a million other things and also the victim of something unfortunate. I was a victim, who happened to be name Holly and somehow squeezed all of those other things in on top of the victimization. I became my story. I let it get in the way of forming relationships, taking advantage of opportunities, being myself, and living freely.

I didn't think of myself as important enough to share what happened to me with anybody until I was 17 years old. I let it eat me up inside throughout my entire childhood and teen years. When I finally let it out, it was a huge release. I could finally talk to somebody, cry to somebody, give somebody a little bit of insight into why I acted the way I did. It was a first step of many, I was no longer so incredibly ashamed that I could tell a few people who I trusted very much. Over the next six years, I lingered in that stage. I was still unhappy, I still felt incredibly shameful, I had panic attacks, and didn't have a great self image. I had a few people I could speak about it with, but I was not yet in control of my happiness or self worth.

Two years ago, I made another big change. I found enough courage to release somebody from my life who was a huge source of anguish. The few people who knew about my past wondered why that wasn't the first thing that I did. How could I continue to face somebody who stole so much from me? I couldn't answer that question at the time. I can now. It took me years, but I finally realized that what happened was not my fault. I did not need to feel shame, I did not need to bear responsibility. My feelings and worth are legitimate and important, I have the ability to make the changes in my life to let myself heal and be happy. This step made a world of difference in my life. My nightmares dwindled, my panic attacks decreased, my happiness increased, I felt better. But I was still dragging my story around with me.

 I honestly can't remember what the conversation was about but at one point in the middle of my yoga teacher training, something triggered me. I couldn't stay any longer because a big breakdown was coming on. I went home, snuck in the house, and cried for hours. It was the first big breakdown like this I had in a long time. I just let it all out. I decided it was time to really heal, I couldn't live like this anymore. I did some research and found a support group. I was ready to go that week. Simon drove me and offered to wait in the car just in case I wanted to leave, but when we got there I couldn't find the meeting. The building was deserted and the contact person wasn't answering their phone. So, that seemed to be a really big fail. I tried to look at it the right way though- I made it to the next step, I was able to show up at that building, ready to continue my journey of healing. I planned to find another meeting but never ended up going. Honestly, I didn't need it anymore.

In showing up at that building, I proved to myself that I was ready to let go of all that bullish*t I dragged around for over 20 years. So I did. I decided that wasn't who I was anymore. It was just something that happened in my past. Since that time, a lot has changed: I believe in myself- I find myself doing things I could never have imagined before. I live in the moment. I find adventure. I seek my own happiness. I no longer play the victim. I don't use the past as an excuse. I'm independent. I feel strong and confident. Yes, I still have an occasional nightmare. I do still panic sometimes. But I can deal with it. I know the bad times are fleeting because I am not my story, I am just me.


I'm sharing this story to prove to you that it is possible to heal. Its possible to let your past be separate from who you are. You are NOT your stories. You are NOT a victim. Your actions, happiness, and health are your OWN responsibility. Don't use your past as an excuse to continue to be unhappy. I know its incredibly difficult. Many of us become addicts of pain and suffering. If we let our stories go, then who are we? Its scary. We think that, yes, holding on is painful but at least then we know who we are. Let me tell you, as long as you hold onto your suffering- you have no idea who you are. You don't know how beautiful and strong you can be.

This process is difficult and time consuming, letting go isn't easy. Letting go does not mean avoiding your pain. It doesn't mean that every time you enter suffering you go out with your friends or go sky diving or do a handstand to avoid it. It means finding deep acceptance in what is triggering your pain. It means knowing that what happened will never disappear- your past absolutely will not change and short of amnesia, you have a slim chance of forgetting it happened. Once you accept that, you need to decide that it can no longer control you. It can no longer be a crutch, an excuse, or who you are. Moving on means finding who you actually are beyond a victim, or at least trying to-- find what makes you happy, what doesn't, let go of people or places or items that aren't part of your path to happiness. You will face suffering again, it has a funny way of creeping up- but you can control it. Face your suffering and decide not to indulge it. It has no power over you. Then move the f--- on with what you were doing before it crept up on you.

If you are going through a hard time and need somebody to talk to- I'm available, whether or not we know each other personally. I can't guarantee that I can give advice, but sometimes just sharing your story to somebody who is willing to listen is enough to ease some pain. My personal e-mail address is hollyking1228@gmail.com

On Treating Others How You Want to be Treated (& expecting them to do the same)

Growing up the way that I did, I was cursed with kindness. I had three main factors working against me:

1. I grew up in the midwest. I am always going to wait an awkwardly long time at a door to hold it open for the next person who is perfectly capable of doing it on their own. I will stand up on public transportation to let a senior citizen or mom with children sit down, despite the young men around me who continue to sit and "not see them", I will thank you for something tiny until it is uncomfortable for you, and I will never take the last ANYTHING without offering it to you first.

2. I was raised Catholic. No matter how "modern" your parish is, there is still some layer of guilt that comes with Catholicism. I remember going into confession and admitting that I stepped on my brothers toe on purpose and "talked back" to my mom. In addition to 10 Hail Marys and 3 Our Fathers, I'd have to do three kind acts for my brother, wash dishes, fold laundry, and set the table for a week. It was obvious that if I didn't learn to be kind all the time, I'd end up doing all the chores in my house. Our priests would encourage us for lent to "be kinder" and "smile at strangers" rather than give up chocolate or TV.

3. I was a Girl Scout. "On my honor, I will try to serve God and my country, to help people at all times, and to live by the Girl Scout law."

Because of this, I've grown up to be the type of person who really thinks before they speak to anybody, sure to deliver news kindly and respond politely. I listen to people tell the same story or piece of advice I've heard 6 times because saying "I know" is rude. I apologize to furniture after bumping into it. When I first met my mother-in-law, I actually made her uncomfortable with how many times I thanked her for things like ice cream (she'll never admit it, she's very polite herself- but I could tell/Simon told me to knock it off). I think most people in my upbringing would admit the same- I certainly see these characteristics in most people who grew up in Illinois / Minnesota / Iowa / Wisconsin / etc. All of the friends I grew up with went into careers that serve- nursing, counseling, teaching, hospitality, etc. We can't help ourselves- its in our blood.

This isn't to say that I'm perfect and have never been mean or rude- far from it. But those instances have been intentional (which is, actually, worse). I've been jealous, hurt, scared, angry, a teenager- all of the things that send us into a bad place and make us want to treat people poorly.

The point is, I put a lot of thought into my interactions with other people- its part of the way I was raised. The problem is, I chose not to spend my entire life in the midwest. Since graduating from college, I've travelled around Europe, moved to Australia, moved to Connecticut, and met people from around the world. Even if I had stayed, I would have encountered people who were either immune to the way they were raised or were imports from other parts of the country/world.

When I was 16 years old, I had a foreign exchange student come stay with me from Germany, she was a great person and I could have learned a lot from her. Unfortunately, I thought she was rude and I closed my mind (typical teenager). My German teacher, German family members, and others in general tried to tell me that they have different customs and standards of politeness in different parts of the world. Just because she didn't thank me three times for taking her to the movies, didn't mean she wasn't grateful. It just wasn't the way she was brought up. Looking back, I'm positive she was grateful. She brought me gifts from Germany, came to work with me and helped out even though she wasn't getting paid, and was interested in spending time with my boyfriend and friends. Her customs were just so foreign (literally) to me that I couldn't get past it and take her for who she is. Fast forward 8 years and I live in Fairfield County, Connecticut. I've met some great people here, but again, customs are different here on the East coast and in a totally different socioeconomic climate than I was raised in. Its taken a lot of adjusting and I still get caught off guard sometimes wondering why some people aren't nicer.

I can be sensitive and tender and wear my heart on my sleeve. I put a lot of thought into the way I treat people, and I expect the same out of them. That is my mistake. This simply is not something that should be an expectation. Most people DON'T think about the way their actions/tone/words will make you feel. When they are "rude", its not conscious. When they don't hold the door for you, offer you the last cookie, or speak in a kind tone- it has nothing to do with you. Its not because they are selfish or rude or dislike you- in general, people just don't think much about other people. This can leave people like me feeling bruised. We have to take a step back and remind ourselves that it has NOTHING to do with us.

I'm sure that my sensitivity and good-heartedness has made other people see me as weak. I'm okay with that. I hope I never lose the part of me that cares about how I make other people feel even if that means I expect the same of others and sometimes feel hurt because of it. As long as I can remind myself that their actions have nothing to do with me. It takes bravery to continue to interact with people who are totally different from you. It takes courage to continue a relationship after that person has made you feel hurt. And it is absolutely daring to ask somebody "Have I done something to hurt our relationship?" or "Is there a reason you're treating me unkindly?" It's okay to have a big heart, to be open about your feelings, and to continue to do what you feel is right despite your surroundings. If you are a sensitive person, I hope you continue to be. Sensitivity is not weakness, sensitivity is being receptive to the actions of others. The key is to remember that 90% of the time, other peoples' actions have nothing to do with you, so brush yourself off and move on.

"Be soft. Do not let the world make you hard. Do not let pain make you hate. Do not let bitterness steal your sweetness. Take pride in that even though the rest of the world may disagree, you still believe it to be a beautiful place." -Kurt Vonnegut

Chocolate Caramel Cookie Bars

Chocolate is literally an addictive food. When you eat chocolate, serotonin is released in your brain putting you in a better mood. Its the most craved food amongst women and pretty high up there for men too. Do you notice that you crave chocolate more when the weather is awful and you've been stuck inside? Or when you're PMSing? Or just plain sad? Your body knows that chocolate will release serotonin. Plus it's delicious. So there you go. Who doesn't want to be happier? Chocolate is great. But most of the chocolate bars you find in stores contain tons of sugar, lots of fat, and are piled high with garbage ingredients. Not so good. This will give you a sugar high, then leave you tired. You'll gain weight. You'll fill your body with chemicals. Luckily- there is an easy alternative: cocao. Cocao is still high in calories (bit not sugar) and should be eaten in moderation, but its a whole lot better than a Hershey bar.

Cocao is high in fiber which is great for your digestive regulation. Polyphenols aid in cardiovascular health, serving as antioxidants and keeping the arteries leading to your heart and brain healthy. It can also lower your LDL or "bad cholesterol". The polyphenols and fiber mixed together can regulate blood pressure and glucose levels. Flavonoids can interfere with the development of cancer and improve conditions in those already suffering from cancer. Those are all great reasons to add some cocao to your diet.

My latest way to use cocao:

Chocolate Caramel Cookie Bars

(Raw, vegan, gluten free)

Cookie Layer:
1 cup raw Cashews
1/4 cup raw Honey
sprinkling of Salt (to taste)

Pour all ingredients into food processor and mix until fairly smooth (it will still be a little coarse). Spread in the bottom of a greased 9x9 baking dish- I suggest greasing your fingers, it will be sticky. Place in the refrigerator while you prep the next layer.

Caramel Layer:
4 tablespoons Peanut butter
1 cup pitted Dates
4 tablespoons water

Pour all ingredients into food processor and mix until thick and smooth. Spread over cookie layer- I suggest greasing your fingers, it will be sticky. Place in the refrigerator while you prep the next layer.

Chocolate Layer:
3 tablespoons Coconut Oil (melted and cooled)
3 tablespoons raw Honey
4 tablespoons Cocao Powder
2 tablespoons water

Stir until combined. Pour over caramel layer. Place in the refrigerator for a minimum of 30 minutes.

Enjoy! This is really yummy and pretty good for you. Depending on the peanut butter you use, it will unprocessed, low in sodium, and all healthy sugars and fats. Plus its packed with nutrients and protein.

*Keep refrigerated.

Get Natural - Simple, Alternative Hair Products

Its funny how we all want to eat clean, organic food for our health but then use hygiene and beauty products full of crazy chemicals as if they aren't seeping into our skin. Its a slow process, but I'm trying to cut some of those products out of my life. I started with something easy- hair conditioner and a styling product.

Let me start this by explaining that I don't really do anything to my hair. I get highlights once every other year maybe, I run a curling iron through it approximately once a month, I don't use hair spray or straighteners or anything like that. None of this is to make a statement, I just don't do it. After I left college, I got over having big platinum blonde super straight hair.

Flashback to 2008:

Yeah, big difference! I also don't go to tanning salons, drink every weekend, or live in a sorority house anymore. (I loved every second of college, but I'm definitely past it and have a very different lifestyle now)

Anyways, what I'm about to give you isn't a recipe. You don't need to order anything online or cook anything in a pot or anything like that.

For conditioner, I use coconut oil. I don't mix it with anything. When I get in the shower, I put the jar on the floor where the water can run over it to warm it up. Give it a minute or two, there should be just enough coconut oil melted for your hair, a tablespoon or less is perfect. I rub it into the ponytail section of my wet hair. Then I brush my hair all the way from root to end. Leave it in while you finish washing yourself. Rinse your hair really well. Then shampoo thoroughly. Maybe even shampoo twice if you have a lot of hair. The end. Say goodbye to your regular hair conditioner.

The other thing I use is Argan oil. A lot of people and salons are using Moroccan oil on their hair. Its expensive and not pure. Use plain old organic Argan oil instead. Its cheaper and it works better. Pour a tiny bit into your hands, rub it in,  and then run your fingers through your hair just like you would Moroccan oil. 

If you do use lots of products, bleach, and heating tools- I'm not sure how well this will work for you, but try anyways. I just can't guarantee because I haven't tried. Every little bit of garbage chemicals you can cut out of your life will make a difference. As I find more successful, easy organic alternatives I'll share. :)

Wake Up & Salute the Sun

Every Tuesday & Thursday when my alarm goes off at 5:00am, it takes a bit of motivation to get out of bed. Before I leave the house, I tell Simon & Pippa "I'll be back right after class for some more sleep!" After 6 months of teaching at this time, they no longer believe me. I don't think I've gotten back into bed after class since my post-down under jet lag in November. I'm not a morning person. I didn't choose 6:00am because I'm up anyways. I chose it because I wanted to teach and that was the class that was available at the time. If you want something bad enough, you'll make sacrifices for it, and a few hours sleep- not a very big sacrifice if you as me. It didn't take long before I grew to love the class. Practicing yoga first thing in the morning sets you up for a great day.

Unless I'm incredibly busy, I always get to the studios where I teach approximately 30 minutes early. One reason is to avoid being late- I do not believe in stealing people's time with my own tardiness. The other is to open my sacred space and prepare myself to teach. I begin by preparing the studio- set my lighting, light candles, adjust the heat, and set up my music. Then I prepare my body and center my mind. Usually 3-5 sun salutations and a few minutes in headstand will do it. This routine is especially important for my early morning classes. By the time I've finished at 5:45 rolls around, my morning grumpiness has worn off and I'm ready to greet my students and excited to teach class.

A few benefits of teaching early in the morning include:

• Intentional deep breathing in yoga fills your body with oxygen, waking you up more quickly. You might still WANT your coffee after class, but you won't NEED it. You're no longer a slave to caffeine.
• You'll be more centered and ready for a calm and peaceful day regardless of what life throws at you. You're grounded from standing postures, focused from balancing postures, and connected to your body through sun salutations. Depending on where you practice, you've most likely gotten some meditation in as well. 
• If you're generally busy, you'll have your yoga finished before work, so any last minute meetings, car trouble, or exhaustion won't keep you off your mat- you've already got it done! If you want to bring more yoga into your life with two practices a day, you'll have your first practice complete, ready for a second class or home practice in the evening.
• You've set your intention for the day- in most classes, you'll set an intention at the beginning of practice. Maybe your teacher suggests one, maybe you take your own. You've begun your day with a purpose and can spend the rest of your day living by that intention.
• You'll look better on the outside too- regular yoga practice can slow the aging of your organs. All of that health will show outwardly with glowing skin and bright eyes. You've also gotten your metabolism moving before breakfast, promoting weight maintenance or loss depending on your eating habits.

If its not reasonable for you to make it to a yoga class before work, school, or your children wake up- do a home practice- even if its a few sun salutations and an inversion. (See this blog for a shoulder stand tutorial, an inversion thats accessible for most levels).

New to Surya Namaskar A or Sun Salutations? There are several slight variations but basically--

Begin in tadasana, mountain pose: Standing tall, feet hip distance, quads engaged, neutral spine, core engaged, shoulders relaxed, chest open, gaze directly in front of you, corners of the lips turned up :) 

Inhale, urdvha hastasana, upward mountain: Biceps to ears, shoulders stay relaxed

Exhale, uttanasana, forward fold: Swan dive forward, legs remain engaged, weight in the balls of your feet, upper body heavy. 

Inhale, ardha uttanasana, halfway lift: Lift the upper body half way with the bend 100% in hips, chest forward, shoulders relaxed, groin back, long through the upper body, gaze down. If your hands can't stay on the ground. Take them to blocks or your shins (blocks are better for grounding if they're available to you)

Exhale, chaturanga dandasana, four-limbed staff: Step or float back to plank pose, toes tucked under, legs and core engaged, biceps forward, neutral spine. Lower until your arms are at a 90 degree angle -- this is an important and complicated pose with a lot of variations-- please see this blog for an in depth explanation and modifications)

Inhale, urdvha mukha svanasana, upward facing dog. Roll over your toes, tops of the feet in contact with your mat, straighten your arms to a slight bend in the elbows, chest forward and lifted, gaze in front of you

Exhale, adho mukha svanasana, downward facing dog. Hips lift up and back, roll over the toes, feet hip distance, slight bend in the knees, gentle internal rotation of the hips, long neutral spine, shoulder blades relaxed down the back, gaze between your heels. See this blog for help perfecting your down dog.

*Take 5-7 slow and steady breaths in down dog*

Exhale, uttanasana, forward fold: step or float your feet forward- same form. If floating, jump high and land light, taking a big bend in the knees, take off and land with your legs as one unit, land with soft or bent knees and hands remaining grounded.

Inhale, ardha uttanasana, half way lift

Exhale, uttanasana, forward fold

Inhale, urdvha hastasana, upward mountain pose: Reverse swan dive, long through the upper body, spine remains neutral through the transition

Exhale, samastitihi, hands to heart center: same as tadasana with the hands resting in prayer in front of your heart.

Complete a minimum of three salutations, or as many as feel good. Take your time. To make it even better- spend some time in tadasana or samastitihi to center your mind. "Walk the dog" in down dog, bending one knee and then the other, moving the hips back and forth, doing what feels natural and beneficial to you. Hang in forward fold for a few or several breaths, shake your head yes and no, shift you upper body left and right. Again, do what feels good or natural. When you're done, you might feel inspired to continue your practice, either way you'll be more alert, centered, and ready for your day to begin. :)

For a full clip of Surya Namaskar A:

This clip will show you first from a front view, and then from the side- the first rounds show a step back, the second shows a float back. Listen for the strong ujjayi breath in and out through the nose.

"Take a Vinyasa or Go Back to Down Dog"

Throughout the day, we all need a reset button. Everyone's is different. Some of us can simply close our eyes and take a few deep breathes, sometimes we need to remove ourselves from the situation, take a walk, get a drink of water, use the bathroom if only for a few quiet moments. When I was a school teacher, I loved my 40-minute commute back to the city, it reset me after an exciting day in the classroom.

In vinyasa yoga, we have a traditional reset button as well- as you may hear your teacher say over and over "take a vinyasa" "go through your vinyasa" "exhale step or float back to chaturanga, inhale urdvha mukha svanasana, exhale adho mukha svanasana". Sometimes, as students, we need to listen to our bodies and go straight back to down dog (adho mukha svanasana) because that is the reset button we need.

This is a quick sequence- one breath, one movement so its easy to lose your alignment if it isn't ingrained in you. Lets take it step be step.


1. Exhale, Chaturanga, high to low push up: four options based on level

• [Level one] Begin with your hands grounded on the mat. Step one foot back, followed by the other for plank pose (see steps one and two in this blog). Lower your knees to the mat, hips stay high, elbows brush your ribs as you lower your chest in-between your hands, chin to the mat, gaze forward (four points of contact- toes, knees, chest, and chin) -- this is a modification called "knees-chest-chin" or "cat bow" -- I always offer this for the first vinyasa or two

• [Level two] Begin with your hands grounded on the mat. Step one foot back, followed by the other for plank pose. Lower your knees to the mat. Core engaged and upper body in one straight line from knees to head, bend your elbows, brushing your ribs to a 90 degree angle. Gaze straight down to the mat--- If your arms aren't strong enough, you can lower all the way to the mat with control.

• [Level four] Begin with your hands grounded on the mat. Step one foot back, followed by the other for plank pose.  Core engaged and upper body in one straight line from heels to head, lower from high to low plank by bending your elbows to brush your ribs, holding at a 90 degree angle. Gaze straight down to the mat.

• [Level five] Begin with your hands grounded on the floor. Engage the core, jump straight back to low plank (elbows at a 90 degree angle). Jump with both legs at one time, land light. Gaze straight down to the mat. If you cannot land in a perfect low push up, please hold off on this level. 

*Important note: Your shoulders must be externally rotated to avoid injury. If your elbows are internally rotated, your elbows splay out to the sides, this can cause elbow injury. In chaturanga, you want to plug your shoulders into the sockets, turning the eyes of your elbows forward so that when you bend your elbows, they brush your ribs.

2. Inhale, Urdvha Mukha Svanasana, upward facing dog:

• From chaturanga, roll over the toes so that the tops of your feet are in contact with your mat. Press your hands in to the mat to lift your chest forward and up- sternum facing the front of the room and collar bones wide.  Elbows straighten to a slight bend (not locked). Quadriceps lift off the mat. Shoulders relax away from the ears (no shrugging). Gaze directly in front of you.

3. Exhale, Adho Mukha Svanasana, downward facing dog:

• Lift the hips up and back, gently melting your chest toward your thighs. Keep the external rotation of your shoulders and relax them away from your ears, blares melting down your back. Bend your knees slightly and internally rotate your hips. Keep your ribs tucked in and a long straight spine. Lift and spread the sits bones. Gaze in between your heels. Relax your calves. lowering your heels toward the mat; they do not need to touch.
• For a more detailed explanation, see this blog.

To see the full expression of a vinyasa carried out in real time, see this video:

Vinyasas are a demanding reset button. Feel free to skip any or all in your classes, depending on how your body feels. Your practice is about what your body is craving. Take your own level in chaturanga, moving to the next level before you are ready can only hurt you- don't sacrifice your body for your ego. If you don't want to miss other poses but need a break, vinyasas are a great time to take child's pose.

Superfood Smoothie

Superfood Smoothie

Ingredients
1 Banana
1 cup Blueberries
1/2 cup Almond Milk
1 tablespoon Almond Butter (or nut butter of your choice)
1 tablespoon Chia Seeds
2 tablespoons Unsweetened Shredded Coconut
1 tablespoon Maca Root Powder
1/4 cup Cocao Nibs
1 handful Greens of your choice- spinach, kale, etc.
Water until desired thickness

Begin by adding the fruit and almond milk. Give it a mix so that nothing else floats to the bottom and sticks there. Follow by adding the remaining ingredients and mixing until smooth. I like to keep my smoothie fruits frozen. If using fresh, add some ice. The cocao nibs will stay a bit crunchy, I like that- it makes the smoothie feel a bit heartier and more filling.

This is a full on breakfast smoothie with the calories to match a hearty breakfast. If you're using it as a snack, drink in smaller portions, maybe add more water or ice to dilute it. It will keep you full and fueled up until lunch time- even then, you might only desire a light lunch depending on your metabolism. The difference between this breakfast vs. pancakes/bacon/cereal/eggs is- this breakfast is crazy full of nutrients. There was a time when I was so afraid of calories that I would stray from really nutritious meals such as this one. My smoothies were berries, water, and greens- the end. Those are also nutritious and I still drink them, but they aren't meals. The calorie count is really low and you need to supplement with some nuts or something to bulk it up enough to keep you full longer than 30 minutes.

Some of the great benefits of this smoothie include (by ingredient):

Banana

• Contain tryptophan which converts to serotonin, helping you overcome the blues
• Helps sustain blood sugar, no crashing!
• Counteracts calcium loss during urination, build stronger bones

Blueberries

• Anthocyanins attack free radicals, helping to reduce the risk of cancer
• Flavonoids help reduce age-related memory loss
• Antioxidants keep your skin looking youthful by blocking pre-mature aging

Almond Milk

• Manganese, copper, and riboflavin produce energy
• Vitamin E and Magnesium help lower cholesterol and reduce the risk of heart attacks
• High in fiber for healthy digestion

Almond Butter

• Helps lower blood pressure
• High in protein for strong muscles, also keeps you full longer
• Omega 3 fatty acids for metabolic health

Chia Seeds

• High in calcium for strong bones
• The combination of fiber and protein helps you feel fuller longer
• Increases HDL or "good cholesterol"

Coconut

• A great source of iron for blood cell oxygenation
• Zinc for strength and health of your immune system
• Short and medium chain fatty acids for heart health

Maca Root Powder

• Promotes sexual function in men and women- boosts libido and endurance
• Relieves menstrual and menopausal symptoms such as cramps, pain, moods swings, and hot flashes- AVOID IF PREGNANT OR BREAST FEEDING
• Helps skin deal with extreme temperatures by reducing sensitivity

Cocao Nibs

• Promotes endorphin release, the body's natural opiate (the cause of chocoholism!)
• Magnesium promotes circulation
• Theobromine stimulates the nervous system for a similar but more healthy result as caffeine

Greens (depends on what you choose, but...)

• Rich in fiber, great for weight loss!
• Great source of calcium with no added unhealthy fats or casein (LIKE COWS MILK) to prevent osteoporosis 
• Vitamin C for collagen growth, keeping your skin looking young

Water

• Kidney health to free the body of toxins
• Maintain balance of body fluids
• Energized muscles

Are those enough benefits for you? If you do some research you'll find a lot more benefits, also overlap between the different ingredients, multiplying the benefits. :) 

I repeat this a lot, but I am neither a nutritionist (although I'd love to go back to school for it!) or a doctor- I am but a health enthusiast and super foodie sharing my knowledge gained through my own research