How wondrously medicinal and therapeutic!!

I live in the mid-west and as most of the world knows, we have had a pretty long and rough winter.  It has been the winter that would not end!  Living in a new home, I really enjoyed the snow, at first.  Even though there were several unpaid days off, we were plowed in and unable to get out, I was ill with an upper respiratory issue, the furnace went out and we were without heat for several days, and it seemed every time we thought the dark and cold was just about to give us a break, there would be another six to eight inches in the forecast.  It was so cold at one point, my dogs would not even go out to go take care of business, nor would they use puppy pads or any other contraption I could come up with inside.  I finally had to shovel out a spot in the yard, and even then it took several attempts and quite a bit of prompting from coach Mom.

I tried to keep a positive attitude about it, knowing Spring was just around the corner...okay, maybe not this one, maybe the next corner...or the next...

Yet, those cold dark mornings and evenings out with the dogs, while waiting to get my fence approved, the long dark drives into and home from work in the ice and in less than safe conditions every single day was really starting to take its toll on me and on everyone around me.

But gradually, one day at a time, the furnace got fixed, the fence got approved and installed, and the days began to get a little longer.  Being ever hopeful about Spring really maybe, possibly, hopefully being on its way, I started making plans for a garden and the flower beds, started buying grass seed and fertilizer.

Could it possibly be?  This weekend even?  While the forecast for yesterday was cool, cloudy and oppressive, it was still showing we were going to get temperatures nearing the 60's and lots of sunshine today.  We'd all heard that before.  Well this time we really did!!  WE REALLY DID!

I got out and washed the sides of the house and the windows from all the muddy puppy paw prints, seeded the front, back and side yards of the house, swept out the patio, washed several loads of laundry, was creative in the kitchen, paid bills, balanced the checkbook, did the budget, walked one dog, got outside to the park and put in 5k in intervals, visited with friends, then came home and took the other pup out for a walk before collapsing!  What an amazing and productive day.

As I sit at my table with the doors open enjoying the sunshine and the sound of the birds singing, I am reminded how blessed I truly am.  Spring has come again and it is a new beginning, a fresh start for all of us, new buds on the trees, flowers budding, some even blooming, the grass is greening up, the birds are happily chittering away, the bikers are biking, runners are running, families are out walking together and neighbors are visiting.  What a difference a little sunshine can make.  How wondrously medicinal and therapeutic!!

My sunshine, my medicine;
My sunshine, my therapy!

Personal Victory!

A couple posts back I shared a post about starting over.  My last race was this time last year, a quarter marathon.  And it has also been a year since I have been able to train fairly regularly.  I have been doing interval training, which is a mix of short walks and runs/jogs to build my strength and endurance.  I'm not back to a full mile run yet and haven't been walking more than one to two miles in any one stretch either.

The week came for the very same race I had my first DNF (did not finish).  My friends were doing it again this year, one of whom had won an age groupers award and also would have their name on this year's shirt.  I really wanted to get one of those shirts with her name on it, so thought to myself, hmmm, why don't I just register for the race.  I thought about it for a day or two, the race was closing in and I needed to make my decision fast.  Okay!  I'll do it!!  This is the perfect race to try coming back.  If I couldn't go the full quarter mile, at least I will have tried and it wouldn't be a DNF for a different race.  Going for it!

I went online to register, but it was past the deadline.  I wasn't sure there were even any spots left.  I contacted the running group and was informed there was still room and I could register the morning of the race.  And that is exactly what I did!

I got a late start and by the time I got there, signed in and found my friends, it was just about time to start.  Perfect!  No time to even think about it.  The next thing I know we are off and 'running'.  Well, I went to the end of the group and started with a walk.  Then wanted to grab some photos, so ran up to the middle to get the shot.  Running felt kind of nice.  Let's keep doing this.  And I did.  I ran.  I ran more than I had been training and I walked and then I ran some more.  I continued to run longer distances, well past the point I had done in training.  Then came the point in the route where I had to stop last year....Buh-Bye!  See Ya'!

That felt great!  There were hills and it was tough even walking at a brisk pace, but I continued to change up with walks and runs.  I really started to believe I just might make it!  I was getting further and further back and I knew I was at the very end of the quarter mile pack, but that was okay.  As the saying goes, 'you're lapping everyone still home on their couch'.

I saw that five mile marker and was feeling pretty well spent.  Between the fifth and sixth mile felt like the longest mile of the race and I was convinced it hadn't been measured properly.  But then there it was, mile six!  Beautiful mile six!  Only .55 left, I've so got this!!  And of course the route ended where it began.  It began with a downhill wrap, which meant...Oh no!  I am so weak.  Keep going, you've got this!  Kick that DNF in it's butt!  Come on, one step at a time...take another one....and another....THERE IS THE FINISH LINE!!  Run!  Running!  AWESOME!  I'm running across the finish line!!  I did it!!  I DID IT!!

I had done it!!  From my first DNF to a PR (personal record).  It felt so wonderful to achieve this personal victory.  And now with that one on the books, I am moving forward, pursuing the 5K races this Spring and Summer and plan to be able to run them the full way through in no time.

Don't ever give up!

*facebook post

Image and mental health

I had to unjoin a facebook women's running group last night, because one of the women had posted that she had "eaten herself sick".  She had consumed four little rib bones and a cup of spinach...OMG!  Seriously, that's what she said, she had "eaten herself sick".

I went off when I read another woman responded with "I feel ya'".  REALLY?!  OMG!  The ignorance! I posted they should not encourage these type of comments and tried to share some sage words.  There were plenty of people on board with me, but when I read other posts saying things like' tomorrow's another day', 'everyone does that', blah blah blah, again I have to ask, really?  They may have thought they were showing her support, but if they truly believed that was support, then they also have a problem.

When you hear these type of comments, over something like a 'cup of spinach', it is clearly a red flag.  A warning for which you should take heed.  IF you hear someone you love talking like this, if you hear yourself talking like this, most often there are other issues going on.

Depression and self loathing were coming through on her post loud and clear.  What is wrong with a society that feels the need to make women feel so terribly bad about themselves?  People DIE trying to meet the enforced image of the 'perfect' woman.  It is sickening, maddening and terribly heartbreaking...

Most of you may have seen the the time lasped videos of what happens to a model's final photo before going to print.  If not, please take a moment to watch this example.

Self image must not be that of loathing, disgust and abuse.  You would not allow someone to speak to or about your best friends like this, why would you do so to yourself?  What you see can be quite different from what others see.

Ultimately it is not the good opinion of others you should be seeking.  Find your dreams from deep inside, find out what it is you love about yourself and enjoy doing and expand on that.  Eat more fresh fruits and vegetables, preferably organic when you are able  Add legumes, nuts, and whole grains to your 'go to' food choices.  But do NOT beat yourself up if you consume something you feel to be less than perfect.  It should not be a full time, all consuming and obsessive  job!  And it should most certainly not be a source of punishment.

Move your body everyday in some way.  Try to live your life and love your life, not despise it, and definitely not punishing yourself at every turn.  When you self deprecate, you are belittling an amazing and wonderful creation, an amazing machine your beautiful and loving spirit was given to dwell and thrive within.  Food is your fuel, and it can be fun and it can be art, but most of all it can be healthy and it can be your friend, not your enemy.  YOU are your friend and not your enemy.  Please stop treating yourself as such.

If you do find yourself or someone you love counting each corn flake, having a great day until you look in the mirror, paying multiple visits to the scale in a day, skipping meals intentionally because of calories, hear your self-speak beating you down, if you become depressed just because you put some small morsel of food in your mouth and swallowed it, or find yourself inducing vomiting, PLEASE  seek a professional's help.  At the very least, confide in a friend, a healthy friend, do NOT speak to someone who encourages your self loathing.  Ask your friend to see a professional with you if you're afraid.  But please, don't let it continue.  Love yourself, enjoy your life.  You may be the person that is going to save someone else in the future.

Note:  If you have questions or would like to do a little research on eating disorders, here is a helpful resource link:  http://www.nationaleatingdisorders.org/resource-links

*Images and videos pulled from various internet sites

Starting over

About this time last year, I had my first DNF.  A DNF is when a runner 'did not finish' their race.  It was NOT something I wanted to do, but at about 1.99 miles on my Garmin, my left foot screamed STOP!  And I did.  I tried to ignore it, but I couldn't even get to that 2.0.
.
I was working on a quarter marathon and had recently been having some issues with my left foot.  I had just completed an almost four mile 5k the previous week and was so proud of myself for sticking it out and running the entire course, (which just happened to be little bit off its mark). I had picked up some weight, so just figured that was all it was.  I had to call one of my friends to come and pick me up.  I hobbled part of the way back and she met me halfway.  I was heartbroken as I stood at the finish cheering on my friends and other finishers.

I continued to try periodically to run, but aside from an occasional training run with intervals, I was not having much luck. I had gone immediately over and purchased some very cushioned and comfortable running shoes to ease some of the pressure.  Iced, rolled, stretched, elevated, protected, cushioned and on and on.  Every time I would think I was almost there, it would remind me I wasn't.

Months went by and as I would attempt to run, or even try to get miles in with walks, I just wasn't getting any better.  I went to a professional and had them assess the injury. Confirmed, a pretty nice case of plantar fasciitis.  He also confirmed this could take a very long time to heal and that I was doing everything right.  I would need to be patient and continue doing what I had been.  He suggested orthotics as had some of my friends.  I wasn't in a position to go to a specialist, nor could I afford the specially fitted orthotics.  He understood and gave me another option.  Go to my running store and ask for their running orthotics specifically for plantar fasciitis, which I did right away.  They removed the inserts from my cushioned shoes and inserted the orthotics.  Heaven!  And for a whole lot less money!!  If it didn't improve, I knew at some point I was going to need to see a specialist.

I continued to wear the inserts everywhere, everyday.  Slowly, but steadily, my hobble became less pronounced.  I began to limp a little less each day.  Over the next month or so, I really noticed an improvement, so I began wearing regular shoes, which seemed to be okay....at first.

The pain came back and I was absolutely crushed!  I had to start over again.  I began again and you would think I had learned my lesson, but no, of course not.  I stopped wearing them and it came back.  This time I put them on and left them on!

Gradually, it stopped always being at the back of my mind.  I became able to walk fairly normally again.  There were times I didn't even remember there was an issue, but each morning I would lace up my cushioned gel shoes with the special orthotics before I did anything else.  While my left foot was on the mend and getting all the attention, apparently my right foot felt jilted and decided to get in on the action.  I began having the same issues now with my right foot as I had been having with my left foot when the trouble first began.  I tried to stave this off by doing everything I had learned over the past year.

I had really packed on quite a bit of weight and this certainly was not helping the issue at all.  I decided to set a goal date of March 1, 2014 to begin my training again, from the very beginning, as if I had never been a runner.  Never done a triathlon, no warrior dashes, no night time trail races, no half marathons.  A beginner in every sense of the word.

I began really looking forward to this date!  I almost jumped the gun a couple of times, but my feet needed the rest and the time.  I continued to pamper both feet, but was very concerned that my right foot was going to be a problem.

I woke up this morning and it was March 1st, 2014!!  My right foot hurt.  I wasn't pleased, but I was still excited.  I wanted to try.  I pulled out an old pair of shoes that did not have my orthotics in them, but they are my favorite running shoes and they have a LOT of support.

After getting a few things done around the house, I felt I was stretched out enough to comfortably attempt my first training session.  The plan was to start with my 5k training program.  I would be working to achieve my most perfect running mile to date.  The goal, to get to a sub 10 minute pace, even if it is 9:59.  And then as the weight comes down again, I know the speed will increase.

I began my warm up walk.  I started very slowly to get a feel for my right foot.  The left foot seemed to be holding its own and even eager to begin running again.  Mentally, it couldn't be soon enough!  I felt familiar twinges in the right foot.  Oh no, I thought, please no, not again.  I continued very slowly.  For day one, there was a warm up walk, then 4 sets of 2 minute run/3 minute walk intervals, then a cool down walk.

It did feel amazing, as it always does, to be running again.  It was tougher with the additional pounds, but it still felt great!  So I continued, cautiously optimistic.  As the runs would begin, I felt myself getting back into a rhythm, but continued to keep the pace nice and easy.  At a 15 minute run pace, I felt that was a good place for me to be on this first day back.  I kept the walk intervals around a 20 minute pace or even slower.  There was a 5 minute warm up and cool down.

In 30 minutes, I had only gone 1.5 miles.  I couldn't believe it, but then I thought....I CAN'T believe it!!  I am finally training again!  I am running again!  I got in one and a half miles today!! Whoo-Hoo!!

Baby steps over time will add up to some great big steps for me and today's baby steps were a pretty big deal!

Know you are loved and watched over

I love you man!

You know what feels good?

Here's the deal.  Tomorrow is an awesome seven mile race put on by my running group.  Registration is free with the suggested donation of one can of food for our local food bank.  A pretty amazing deal!  We get to have fun AND help others.  Of course we can donate as much as we like, and since we're there, why not give a little more?   

The projected high temperature for tomorrow so far is 25 degrees, and there is already snow on the ground with more on the way.  I am currently working my way back into my endurance groove and have been doing intervals, running and walking mixes with a timed plan.  Our last group training run was three miles.  That was tough for me trying to keep both my walking and running paces where I wanted them to be.  But I felt so wonderful when I was done!! I did it!  I met my goal!  I went out after work!  I ran at night!  I ran in the COLD!!  Here is what makes all of the previous such a big deal to me, I am a steadfast morning runner, who much prefers the lovely temperatures of a balmy Spring day and find running in the cold terribly painful, both mentally, as well as physically, I also enjoy being able to see where I'm going.  But, by pushing through some of my own personal challenges, it felt even better when I actually completed it!

Tomorrow's run is much longer than that for which I am actually physically prepared.  If I dress for the weather and shoot for a walk pace of 15-20 minute miles, I could be out there up to two and a half hours!  That is a loooooong time in this weather, and pushing for the distance as well.

Right now, if you're like me, you would probably be hearing all kinds of little excuses trying to push their way out to the front of your thoughts.  "It is going to be soooo cold", "This is going to be so hard", "This will take soooo long", "I'm already tired", "I need to clean house"... Seriously, I hate to clean house and I will even hear myself thinking how much there is to do, like I would even actually DO it!  HAH!

But, you know what feels good?  

Photo taken by Janelle Speir Preiner
GO GIRL TRIATHLON

Don't be afraid of a little hard work...

Time to lace up and head out the door!  Bundle up, layer up, lace up and GO!  It is those times when we feel least like getting up off our butts that we need most to make ourselves do it, do something, anything, just get up off of that damn couch and get moving!  It feels so good once you do, and once you start moving you keep moving.  It is called momentum.  A wonderful physiological thing happens when you get up off the couch, you stay up off the couch!

We all want to feel good, it doesn't need to be about how you look.  We are bombarded with television, billboards, internet, movies, society....EVERYONE and EVERYTHING telling us that until we are ultra skinny or too thin, that we might as well not even consider getting out there.  Why bother? There will always be someone prettier, skinnier, stronger, healthier.  Yep that's right and so what?  There WILL always be someone prettier, skinnier, stronger, healthier, but there will also always be someone that is not as far as you are right now, someone heavier, weaker, sadder, lonelier, more afraid.  Just think how you could inspire them.

Let's not worry about trying to fit into someone else's mold for ourselves and our lives.  Let's get up and get moving, let's feel good, feel good about ourselves, help someone else get moving, help someone else feel good about themselves, be strong, get stronger, take a first step, then a second, keep moving.  And one day, sooner than you think you will wonder why you waited so long!

peace

Change can be good!!

Keep ourselves guessing

Tomorrow I begin a new and exciting adventure.  Well, I'm not sure how adventurous you would consider it, or even exciting, new is subjective as well.  But, for me, it is a change and will require a different set of disciplines, a new routine, and restructuring of my schedule.

I am a fairly new nurse, graduated with my BSN in December 2009.  A mature student when I began my endeavor, I had a very specific goal in mind.  I wanted to be a long term home care private nurse for hospice patients.

I had worked for years in customer service, administrative, and sales and was very used to and comfortable with an office environment.  It was safe, it was fairly predictable, it was boring!  I was coasting.  I usually liked to move around fairly frequently, every few years or so.  It held extreme boredom at bay temporarily, kept my income on an upward path, and I gained new experiences to add to the resume with each move I made.

After I lost my granddad in 2003, I felt like I was walking around in a daze for a while, I was mad at everyone.  My outward anger was simply misdirected at others when, in fact, I was very unhappy with my current state and felt as if it were really time for a big change.  It gave me a jolt that I needed to look deeply inside and ask myself what I was doing, what I wanted to do, where I wanted to go.

I gave my notice and went back to school part time.  When I ran out of money I took a part time job with the understanding that I would be able to go to school as well and they would work with me.  This did not pan out so well however, and I just left.  I had had enough.

I had no savings, I had no checking, no retirement, no readily available cash, and no job.  But I was driven, I knew it was time for a big change.  I would spend hours in the woods walking with my dog, searching myself, trying to zero in on what it was I needed to be doing.  I had changed my major several times over the years and felt as if everything in my life to this point had brought me to where I was right now, where I needed to be.

Before I even knew there was such a thing, I had been drawn to people nearing the end of their lives, and to those who were losing their loved ones.  I felt a need to help them make sense of it, help them through the transition, help loved ones make peace etc.  It was a comfortable role for me and I was good at it. Once I learned it was a real thing, a real career I could work toward, I was off and running.  I was going to go to nursing school!  I was going to be a hospice nurse!

People and events were periodically placed in my path that provided exactly what I needed exactly when I needed it.  I applied to nursing school and made up my mind this was it!  'What if you aren't accepted?', people would ask.  It wasn't even something I would consider, it wasn't part of my plan, it wasn't even an option.  'Don't you want to have a back-up plan?', Again, not even a consideration or something I worried about, this was going to happen, I knew it!

I was accepted! I still remember the day I received that acceptance packet in the mail!  Such an exciting moment!!  Accepted, attended, made friends, learned lots, graduated, passed my NCLEX, got my license, got a job.  That last sentence could fill a book or two, so was greatly condensed.

Me and the very proud Mom!

I began my career in a hospital because that's what you do.  After going to school and doing clinicals for so long, it becomes the ultimate goal, the security, benefits, comfort levels etc.  I did this for a few months and left for a career in home care nursing.  I loved it and it loved me!  This was why I had gone to school and where I should have been.  I was not working with hospice patients by label, but very ill people that were in great need of care and their families as well.


I've been doing this for over two years now and recently, have been approached by another company and offered a position in a non-clinical environment for a nine month period and can return to where I am now if I choose.  I have become comfortable where I am in life, gotten in to a routine, become lazy in certain areas, and not challenging myself in others.

And while, like most people, I drag my feet kicking and screaming through changes, I also become excited about it at some point and truly thrive on it.  I look forward to new disciplines, the unpredictabilitiy of it all, the excitement of a new day, not knowing where I will be this time next year.

WHOO-HOO!!

Just like it is with our pets, we require some routines for stability, but it is also important there is a good amount of unpredictability to give us something to look forward to each day.  Something to keep ourselves guessing!

No matter how many times...

I am quite a bit late posting about what was a very exciting day for me back in September. After having put my weight back on and cutting back on the running quite a bit as well, I began training again, baby steps. I had gotten myself back up to running two full miles in a row, slow, but steady, and very difficult for me.

Two of my amazing friends, Elaine and Marti, had contacted me about a race for which they had both registered. It was not too early, was only a few miles from my home, and was on a Saturday. They were running the 10k, but there was also a 5k. Well, I almost felt like this was just too good to pass up and registered for the 5k with the intent to walk ALL of it if I felt I needed to, I just wanted to take some action. Do something!

When I arrived, I didn't see either of the girls and the 10k had already started. I wandered around and picked up my packet, met people and talked, took photos, then eventually wandered over to the 5k starting area. This was a very new race, I believe maybe the 2nd annual one they had held. It wasn't large, but I like it that way. There would be some country roads and I loved that!

The little B & O Train

I felt a little anxious just because I always feel a little bit that way before a race, but I was calmed by reminding myself I could start out walking and didn't need to run at all.  If I felt good once I warmed up I could run, but it wasn't a requirement. I was here to enjoy myself.

There were quite a few mature women, not so many heavier gals though. Before we knew it, they had us all moving up and positioning ourselves for the start and in the blink of an eye we were off and running? Running?  Yes, looking around and down, I realized I had taken off running!  What was I doing?  And I was still doing it.  Hmm, I guess that's okay, I can stop and walk when I feel like it.

The pack began stretching itself out, the faster runners off in the distance ahead of me and the rest of the pack in the distance behind me.  It felt odd, like I was in my own little world and I was thoroughly enjoying myself and my music!  I was running comfortably at a steady pace I felt I could continue, so I did.

Getting to that second mile, I was warmed up from my first mile, so I decided to keep going.  There were a few people here and there that I would pass or that would pass me and I would pass again later.  I really liked the route and it was very well organized, so running alone for quite a bit of the time wasn't intimidating, they had my back.

By the time I got to the third mile, there was no way I was going to walk.  I had come this far and I knew I could bring it on home at a run as well.  Setting my mind toward my goal I was thrilled to see we would be running down a very nice hill! Yaaaay!!  Then we rounded a corner and it was one of those long gradual and at times not so gradual, continuous uphills climbs.  Now, WHO would put the hill at the END of the race?!  I'm about out of get up and go juice!!  I grabbed a cup as I passed the water station and dug in.  I AM going to do this!

Heading up the hill, I slowed my pace intentionally and had a few sips periodically and continued to climb.  The 10k people were coming into the same turn as well from another direction and I saw many fast and graceful runners going by me at this time, just taking the hill by storm.  I looked over and realized that one of the people passing by me right now was Marti, one of my girlfriends that had talked me in to doing this race. She was flying! She also gave me a big smile and a wave and I was encouraged to continue.

Marti post race

I knew once I got to the top of the hill it leveled out and would stay that way to the finish.  I've Got This!

And I did too!!  I came in and found Marti and waited by the finish to get Elaine's photo as she crossed.  I was absolutely thrilled to have run the complete distance.  Especially knowing I went in with the intent to walk, and also knowing I hadn't gone three complete miles in a row for quite some time.  The fact that I was able to do this even with all the extra weight was just icing!!

Elaine crossing the finish!

When we were all settled in, eating and drinking post race, they announced overall winners and age group winners.  This was a really cool race in that they didn't just award 1st place age groupers, they also awarded 2nd and 3rd place winners in age groupers!!  Maybe, just maybe I stood a chance??

Here we are:  Elaine with her 1st place age grouper metal, Marti with her 2nd place age grouper metal, and me with my first 3rd place age grouper metal!!

I have gained additional weight and lost it and regained it since this race, and I haven't been running for quite a bit, but I haven't given up.  I am registered for a quarter marathon in March and a half marathon in May, (which my cousin has grudgingly agreed to do with me!).  Since this photo was taken Marti and Elaine have completed their very first full marathon and kicked it's ass!  And me, well, no matter how many times it takes, I'm going to keep getting right back up on that proverbial horse and try again.  This morning I hopped on my treadmill and starting slow, began my journey back.

Make a commitment and take action!

“The truth of the matter is that there's nothing you can't accomplish if: (1) You clearly decide what it is that you're absolutely committed to achieving, (2) You're willing to take massive action, (3) You notice what's working or not, and (4) You continue to change your approach until you achieve what you want, using whatever life gives you along the way.” ~Anthony Robbins

John Denver's 'Calypso'

My first full week back!

It is my first full week of running since trying to get back out at least three days a week and it has been very successful!! I prefer heading out in the mornings, but I work on Mondays, so I packed up a change of clothes and headed straight over to the woods right after work.  If I go home first, I'll never get back out again, the dogs will be all stressed out from my coming and going, and I run the risk of sitting down!  Once I sit....good luck! HAH!

Monday evening I did intervals, alternating walking and running with quarter mile increment runs, Wednesday I tried bumping up the run distance to a half mile each time, and then today my goal was to try to complete at least one full mile running without stopping.

My shins were sore from walking so much and trying to go faster this week, and my hips were aching terribly from running with the added weight, so I pulled out the heavy artillery today, my Mizuno Wave Prophecies!  These are some strong supportive (and heavier) shoes with a very nice spring to them.

I was not only able to run a complete mile today, but after my walk interval, I felt like trying again, thinking I would go only a half mile this time, but instead going another full mile!!  I was extremely pleased and proud for pushing myself because it is so much more difficult with the excess pounds than anyone who has never had this problem can imagine.

Running Break!
Enjoying the gorgeous day and peacefulness of the park.

It has been so much harder with the weight back on, but I have been making better food choices and find I am actually wanting to do so, and have been only craving pretty much good foods. I've been having fun creating light and refreshing vegan recipes and even more fun being able to pack them up for work lunches and have delicious homemade meals at work!

Tofu 'eggless' salad, (I got ingredient ideas on line and then threw
together my choice of  ingredients and measurements to taste),
petite carrots, blueberries, almond milk (unsweetened original)
DELICIOUS!