Teramisu II

12/12/2025

Healthy mom = happy mom ✨
Doing the work for myself, my kids, and the life I’m building. 💛🫶
Small habits. Big difference. 🌿💪

# WellnessMama

12/07/2025

High-Protein Travel Muffins for Busy Moms

When I travel, I want food that keeps me grounded, nourished, and steady. As a mom juggling kids, clients, work, and life, I don’t always have time to stop for a full meal. I need something I can grab on the way out the door, something that fuels me through long drives across New Mexico or early morning flights. That is why I started making these high-protein muffins. They are simple, cost-efficient, and they give me the strength and clarity I need to stay present during my day.

I love choosing flavors that feel familiar and comforting. These muffins taste rich, warm, and nourishing. They fit perfectly into a holistic lifestyle, especially for busy moms who want to feel healthy, strong, and supported while on the go.

My Banana Chocolate Chip Protein Muffins are my number one staple. Ripe bananas, oats, peanut butter, and protein powder make these soft, sweet, and kid-friendly. They keep me full for hours and travel so well.

My Peanut Butter Chocolate Chip Protein Muffins feel like a little reward. They are sweet, simple, and full of energy, perfect for long days when I want something filling without stopping for fast food.

My Apple Cinnamon Protein Cupcakes bring that cozy fall feeling everywhere I go. They make the whole kitchen smell like comfort and keep me satisfied during morning drives, homeschool days, and work.

My Chocolate Blue Corn Muffins make me feel connected to New Mexico. The earthy blue corn mixed with chocolate protein feels grounding, nourishing, and unique.

My Mocha Power Cupcakes give me that early-morning boost without spending money at a coffee shop. They keep my mind clear and my energy steady through busy days.

These muffins help me stay nourished in a way that feels doable, affordable, and aligned with my goals. They support my energy, keep my kids happy, and make healthy eating easier while I travel and work. I love sharing what works for me because I know other moms deserve the same balance and strength.

Here are the recipes.

Banana Chocolate Chip Protein Muffins
2 cups oats blended into flour
2 scoops vanilla or chocolate protein
2 ripe bananas
2 eggs
1 cup Greek yogurt
¼ cup peanut butter
½ cup mini chocolate chips
1 teaspoon baking powder
Small splash of milk if needed
Mash bananas, mix everything together, fold in chocolate chips. Bake at 350°F for 18–22 minutes.

Peanut Butter Chocolate Chip Protein Muffins
1 ½ cups oat flour
2 scoops protein
½ cup peanut butter
2 ripe bananas
2 eggs
1 cup Greek yogurt
¼–½ cup chocolate chips
1 teaspoon baking powder
Mix all ingredients, fold in chips, and bake at 350°F for 18–22 minutes.

Apple Cinnamon Protein Cupcakes
2 cups oat flour
2 scoops vanilla protein
1 cup Greek yogurt
2 eggs
1–2 apples, diced
1 teaspoon cinnamon
2 tablespoons honey optional
1 teaspoon baking powder
Combine everything and bake at 350°F for 18–20 minutes.

Chocolate Blue Corn Protein Muffins
1 cup blue cornmeal
1 cup oat flour
2 scoops chocolate protein
1 cup milk or almond milk
2 eggs
½ cup Greek yogurt
2 tablespoons cocoa
1 teaspoon baking powder
Mix wet and dry ingredients, stir well, and bake at 350°F for 20–24 minutes.

Mocha Power Cupcakes
2 cups oat flour
2 scoops chocolate protein
1 cup Greek yogurt
2 eggs
½ cup leftover brewed coffee
2 tablespoons cocoa
1 teaspoon baking powder
Chocolate chips optional
Mix ingredients, add chocolate chips if you want, and bake at 350°F for 18–22 minutes.

These muffins are kid-approved, mom-approved, budget-friendly, and perfect for life on the go. Enjoy!

12/02/2025

Today I tried living naturally… apparently that’s a high-risk activity now.
But you know what? I’m going to keep choosing what supports my mind, my mood, my home, and my skin. 💁🏻‍♀️✨

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⏰ 6:15 AM — Woke up rested

Apparently this alone confuses people.
But consistent sleep patterns do support emotional regulation and lower stress.
(See Walker, 2017 for research on sleep + mood.)

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⏰ 6:30 — Lemon water (with lemon essential oil)

DMs flooded in: “Your enamel!!”
Babes… it’s lemon essential oil — not acidic lemon juice.

Meanwhile people chug energy drinks like it’s communion.

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⏰ 7:00 — Morning sunlight

Neighbor staring at me like I’m charging my solar panels.
But sunlight exposure supports circadian rhythm alignment and mood regulation
(See Wright et al., 2013).

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⏰ 7:20 — Diffused Birch + Frankincense

Because I want my home to smell like calm, not chaos.
Someone: “Oils aren’t safe with pets!”
Okay Carol… your cat is licking Febreze off your couch.

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⏰ 7:35 — Rolled Adaptiv

Someone said, “Just relax naturally.”
Yes babe… that’s what I’m doing. With supportive botanicals.

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⏰ 7:45 — Took LLV

Vitamins “don’t work,” according to the girl who can’t function until her second latte.

Multivitamins support nutrient gaps (Blumberg et al., 2018).

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⏰ 8:10 — Cleaned with vinegar + rosemary, vanilla, lemon

Someone asked: “But how do you disinfect without chemicals??”

If you need industrial-grade toilet acid to clean your kitchen counters…
that’s between you and your spirit guides.

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⏰ 8:30 — TerraZyme

Someone: “Your digestion should work naturally.”
Yes… in a world without stress, preservatives, and processed everything.

Digestive enzymes support healthy breakdown of fats, carbs, and proteins
(see O’Keefe, 2019).

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⏰ 9:00 — Oregano on my feet

Immune-supporting routines are apparently terrifying to people.

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⏰ 9:45 — Vanilla + Frankincense for grounding

Someone: “Magic potions!”
Meanwhile they cope with iced coffee, venting, wine nights, and v**e clouds thick enough to start a fog machine.

We all cope. Mine just smells nicer.

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⏰ 10:30 — Rosemary on my hairline

Rosemary has been used traditionally for focus and clarity for centuries
(see historical herbal references, APA style 😉).

Someone: “Are you anti-science?”
No, Susan. I just support my nervous system without falling apart.

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⏰ 11:00 — Beauty Society routine

This is where people REALLY glitch.
• Microdermabrasion peel
• Instant Wrinkle Remedy
• Youth Accelerator (retinol)
• Immortal Eyes + Set Me Free
• C Radiance vitamin C oil
• Our probiotic cleanser

All these support hydration, balance, brightness, and actual RESULTS.
Beauty Society formulas are clinically backed, refillable, eco-friendly, and long-term skin investments.
(See Beauty Society clinical data: 2023).

Someone said, “Those products are overpriced.”
Meanwhile they spend $8 a day at Starbucks.
Let’s talk about value, babe.

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⏰ 12:00 — Gio walks in

Takes a breath:
“Dang, what blend is that? Smells amazing.”

A supportive guy…

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⏰ 1:15 PM — Someone asks why I even use natural tools

I said, “Because they help me feel like myself.”
They said, “I’ll believe it when I see it.”
And I thought…
I’ve been waiting to see you properly hydrated since 2019.

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📚 By 2 PM, the Internet had diagnosed me with:
• being in a cult
• ruining my enamel
• poisoning pets
• believing in fairy dust
• rejecting science
• avoiding medicine
• “trusting nature too much”

Love that for me. 💅🏻

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✨ Meanwhile in my actual lived reality:
• My mood? Regulated.
• My stress? Supported.
• My digestion? Cooperating.
• My skin? Glowing thanks to Beauty Society.
• My house? Luxury spa status.
• My kids?
Inhaling with appreciation.
• My vibe? Aligned, grounded, and unbothered.

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⭐ Moral?

There isn’t one.

Just this:

The more natural you live, the more people glitch.
Keep choosing natural anyway.
The world needs women who shine, glow, regulate, and lead.

If you want the:
✨ doTERRA oils
✨ Beauty Society skincare
✨ my exact blends
✨ or my Daily Natural Routine list

Comment “ME” or message me and I’ll send everything over.
a

11/11/2025

Happy Veterans Day

Thank you to every veteran who has served with strength, courage, and sacrifice. Your service matters, and your healing matters. If you are a veteran or love someone who is, here are some helpful resources that support mental health, PTSD recovery, and overall well-being.

Helpful Resources for Veterans

• Veterans Crisis Line
Call 988, then press 1
Text: 838255
24/7 confidential support

• VA PTSD Program Locator
Local PTSD treatment programs through the VA
https://www.ptsd.va.gov

• Vet Centers
Free counseling for combat veterans and families
https://www.vetcenter.va.gov

• Give an Hour
Free mental health services for veterans
https://giveanhour.org

• Wounded Warrior Project
PTSD support groups, physical wellness, and peer mentoring
https://www.woundedwarriorproject.org

• TAPS (Tragedy Assistance Program for Survivors)
Support for families of fallen service members
https://www.taps.org

• Headspace for Veterans
Meditation and stress reduction for veterans
https://www.headspace.com/va

Healing is a priority. If you are a veteran reading this, I hope you feel valued today and every day. Your mental health deserves care, community, and hope.

11/10/2025

Date: November 10, 2025
🌞 Hey my strong, empowered ladies of Teramisu
I’m sitting here in my favorite cozy corner in Santa Fe, sipping tea, looking at the Sangre de Cristo mountains dusted with early snow, and thinking about the holidays coming up. This is the perfect season to plan a getaway that nourishes your body, mind, and soul. Whether it’s Santa Fe, Taos, or somewhere nearby, travel is an intentional act of healing.

Here are some ideas for traveling for the holidays that actually support your growth and wellness, not just a break from the routine:

1. Winter-mountain retreat in Santa Fe or Taos
Imagine arriving at a charming inn with a wood-burning fireplace. You step outside into crisp mountain air, take a walk along the canyon rim in Taos, or stroll the adobe streets of Santa Fe. This isn’t just scenery—it’s a reset for your mind, body, and metabolism.

Journal prompt for growth:
Write down three habits or thought patterns you’re ready to release before the new year. Then write one action you will take on your trip to reinforce a positive habit. Example: “I will wake up early one morning and walk the canyon rim to reconnect with my body and breathe fully.”

Self-care tip:
Pack a calming bath soak with Epsom salts and a few drops of lavender or frankincense essential oil to unwind after exploring. Let the warm water melt tension and restore your energy.

2. Warm-weather or gentle movement getaway
Even in New Mexico, you can find sunny spots to soak in vitamin D, walk gently in nature, or do a sunrise yoga session. Think Taos Riverwalk in the morning, hiking the high desert, or meditative strolling through Santa Fe Plaza. Movement in a new space is transformational for your metabolism and mindset.

Home-made protein snack to pack:
Mix roasted almonds, pumpkin seeds, a few dark chocolate chips, and dried cranberries. This is perfect for hiking, road trips, or a quick energy boost between exploring. It’s nourishing, intentional, and keeps you fueled for your transformational holiday.

3. A “home-base but getaway”
Even a short overnight stay at a local spa or inn counts. Bring a journal, a snack, and plan your day intentionally. Walk the galleries of Canyon Road, sip a hot cocoa, take a guided meditation, or schedule a massage. These mini escapes reinforce that your wellness and vitality are non-negotiable.

Vegan-friendly dining options in Santa Fe and Taos:

Santa Fe: Café Pasqual’s for creative, plant-forward dishes; Thyme Café for fresh salads and bowls; Santa Fe Baking Company for baked goods and hearty vegan breakfast options.

Taos: Aki Sushi & Ramen (vegan ramen options); Taos Mesa Brewing (vegan small plates and tacos); Michael’s Kitchen (seasonal vegan dishes and fresh juices).

Journaling for reflection:
In the evening, write three things from the day that brought you joy, clarity, or energy. Reflect on what you’re taking home with you. These tiny entries help you cultivate intentional living.

Practical tips for intentional travel:
Choose accommodations with WiFi if you need it, but balance that with offline time. Plan meals or snacks that nourish your body and metabolism. Pack essentials for self-care: journal, bath soak, cozy socks, and your favorite uplifting book. Schedule “you time” even on family trips. One hour of quiet, restorative activity can reset your week.

The holidays don’t have to be stressful or just “getaways for the kids.” They can be a time to heal, grow, and create intention. Choose a trip that feeds your mind, body, and soul.

If you’re ready to make this holiday season transformational, drop “I’m ALL IN” in the comments. I’ll send you my Teramisu Travel Holiday Checklist with ideas for Santa Fe, Taos, and beyond—places to explore, meals to pack, self-care rituals, and journaling prompts. ✨

11/08/2025

https://referral.doterra.me/8439574

Meet your new pantry favorite 💜 Our doTERRA Lavender Honey blends pure, raw, organic honey with soothing Lavender essential oil for a naturally sweet, floral touch.

11/02/2025

🌸 Hand & Foot Self-Care for the Manual Therapist

As a massage therapist, my hands and feet are my greatest tools — but also the first to feel fatigue. Between back-to-back sessions, travel, and life’s responsibilities, I’ve learned that caring for these areas isn’t a luxury…it’s a daily ritual of preservation and gratitude. 💆🏻‍♀️💫

🌿 Daily Hand Ritual: Restore & Revive
Our hands absorb so much energy from others — physically and emotionally. Try this quick, heart-centered ritual between sessions or at night before bed:

🕯 Warm Compress & Oil Infusion
• 1 drop DoTERRA Deep Blue®
• 1 drop Lavender
• 1 tsp fractionated coconut oil
Massage into palms, wrists, and forearms. Wrap hands in a warm towel for 5 minutes.
→ This calms the nervous system while relieving tension in the forearm flexors and extensors — the muscles we overuse most.

🧘🏻‍♀️ Add a mindful moment: As you breathe, say to yourself:

“I release the energy I’ve carried today and return to balance.”

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👣 Foot Ritual: Grounding & Gratitude
Our feet anchor us in service. At the end of each day, I take 10 minutes to reconnect:

🌸 Soothing Foot Bath
• ½ cup Epsom salt
• 2 drops DoTERRA Balance® Grounding Blend
• 1 drop Peppermint
• Warm water in a basin

Soak for 10–15 minutes while breathing deeply. You can even visualize the day’s stress melting away into the water.

Follow with this Rejuvenating Foot Balm:
• 2 tbsp shea butter
• 1 tbsp coconut oil
• 3 drops Lemongrass
• 2 drops Frankincense
Melt oils together, mix in essential oils, and store in a small jar. Massage into arches and heels before bed.

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🌞 Pro Tip: Midday Reset
Between clients, roll a lacrosse ball or massage stone under your foot for 2 minutes. It resets your nervous system and reduces fatigue — a tiny move that adds up to long-term longevity in your career.

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💜 Your Challenge This Week:
Pick one ritual — hand or foot — and practice it for 7 days. Notice how it shifts your energy, presence, and even the quality of your touch.

Because when we are nourished, our healing work flows effortlessly. 🌿✨

It's the month of flowers! Drop the emojis that best represent your favorite doTERRA floral oil in the comments. 💜💐🤍🌼🌸

11/01/2025

🐜✨ When Nature Invades Your Kitchen… the Holistic Way! ✨🐜
Peppermint for the win 🏅
See below for other uses for peppermint

So… the other morning I walked into my kitchen, coffee in hand, and saw a tiny parade of ants marching proudly across my counter — right toward my honey jar. 😅

Instead of reaching for harsh sprays, I took a deep breath (and another sip of coffee) and decided to practice what I preach — holistic living, even with the bugs!

I grabbed my essential oils and made my favorite natural ant repellent and cleaner. The house smelled amazing, the ants disappeared within a day, and I didn’t have to breathe in any chemicals. Win-win 🙌

Here’s my go-to blend if you ever find yourself with unexpected little guests:

🌿 1 cup white vinegar
🌿 1 cup water
🌿 10 drops peppermint essential oil
🌿 10 drops tea tree oil
🌿 10 drops lemon or orange essential oil
🌿 Optional: 1 tsp castile soap

Shake and spray around windows, doors, and counters — it not only cleans but clears their scent trails so they won’t come back.

💫 Holistic tip: Keep a few cotton balls with peppermint oil tucked near entryways — it’s a natural deterrent and smells so fresh.

Sometimes nature gives us a little reminder to realign our space and energy — even if it shows up with six legs. 😉

✨ Healing your home starts with peace — and peppermint oil! ✨

Craft your own natural lip balm at home with Lavender and Peppermint essential oils. 💄 Your lips will thank you!

10/26/2025

Because peace of mind deserves a bath moment. 💜

10/13/2025

☀️ Healing & Protecting Your Skin from the Inside Out 💧

Healthy, radiant skin isn’t just about creams and sunscreen—it starts with hydration, nutrition, and mindful care. Your skin is your body’s largest organ, and keeping it strong is healing priority.

Hydration for Skin Health:
Drinking water is essential for skin elasticity, healing, and barrier function. Aim for at least 6–8 cups per day. Herbal teas like green or chamomile tea also provide antioxidants that protect your skin from UV damage. Look for safe, mineral-rich water sources; boiling water can purify it, but natural minerals like calcium and magnesium support skin health.

Nutrition That Supports Skin:

Protein: Helps repair skin tissue and maintain firmness. Include eggs, Greek yogurt, lean meats, or plant-based proteins.

Healthy Fats: Omega-3s from salmon, chia, or flax nourish the skin and reduce inflammation.

Antioxidants & Vitamins: Vitamins A, C, E, and zinc support skin healing and protect against sun damage. Bright fruits and colorful veggies are key.

Limit Added Sugars: Too much sugar can accelerate skin aging and blemishes.

At-Home Skin Treatments:
You can nourish your skin topically with simple kitchen ingredients:

Oatmeal & Honey Mask: Mix 2 tbsp ground oats with 1 tbsp raw honey and a little water. Apply for 10–15 minutes to soothe, moisturize, and calm irritation.

Sugar & Olive Oil Scrub: Mix 1 tbsp sugar with 1 tsp olive oil to gently exfoliate dead skin cells. Rinse well and follow with moisturizer.

Sun Protection Tips:

Always use broad-spectrum SPF 30+ daily.

Wear hats, sunglasses, and protective clothing during peak sun hours.

Antioxidant-rich skincare products can help reduce pigmentation and repair UV damage.

By combining hydration, nutrition, protective routines, and healing treatments, you strengthen your skin from the inside out and reduce blemishes, dryness, and sun damage. Your skin deserves care every day—make it a priority! ✨💧

References:

Narayanan, D. L., Saladi, R. N., & Fox, J. L. (2010). Ultraviolet radiation and skin cancer. International Journal of Dermatology, 49(9), 978–986. https://doi.org/10.1111/j.1365-4632.2010.04506.x

American Academy of Dermatology. (2024). Skin care and hydration tips. Retrieved from https://www.aad.org/public/everyday-care/skin-care-basics/care

Lee, H., & Kim, H. (2020). Natural remedies for skin hydration: Oatmeal and honey. Journal of Cosmetic Dermatology, 19(3), 600–608. https://doi.org/10.1111/jocd.13112

10/12/2025

🌿 Boost Your Metabolism & Nourish Your Body Naturally in Your 30s & 40s 🌿

Feeling sluggish, struggling with weight, or noticing your skin changing? The truth is, your metabolism and overall wellness naturally shift as you age, but you can support your body with the right foods, hydration, and self-care. Here’s how to make it simple and sustainable:

💧 Hydration: Your Metabolism’s Best Friend

Drink 8–10 glasses of water daily.

Boiling water kills bacteria and viruses, making it safe—but it won’t remove heavy metals or microplastics. Use a quality water filter or mineral water when possible.

Add a squeeze of lemon or a splash of herbal tea for flavor and extra antioxidants.

🍵 Tea for Energy & Digestion

Green tea, oolong, or ginger tea can gently boost metabolism and support digestion.

Herbal teas like peppermint soothe your gut and help curb cravings.

🥗 Essential Nutrients for Your 30s & 40s
Your body needs more targeted support as you age:

Vitamin D & Calcium – Bone strength and immune support

Magnesium – Muscle function, energy, stress management

B Vitamins – Energy, brain function, red blood cell production

Omega-3s – Heart, brain, and anti-inflammatory support

Zinc & Selenium – Metabolism, immunity, and skin health

🍫 Metabolism-Boosting Trail Mix Recipe
Quick, portable, and perfect for your busy day:

¼ cup raw almonds

¼ cup raw cashews

2 tbsp pumpkin seeds

2 tbsp sunflower seeds

2 tbsp unsweetened coconut flakes

1 tbsp cacao nibs or dark chocolate chunks (85%+)

Optional: sprinkle of cinnamon

Tip: Eat a small handful as a mid-morning or afternoon snack to fight cravings and fuel energy naturally.

🧴 Skin Care That Works From the Inside & Out

Your skin reflects your inner health. Hydrate, nourish, and protect it.

Topical agents: coconut oil, almond oil, jojoba oil, aloe vera, or green tea extracts.

Foods rich in antioxidants (berries, leafy greens) and healthy fats (avocado, olive oil) will also keep your skin glowing.

🏃‍♀️ Extra Everyday Metabolism Boosters

Move daily: walks, stretches, yoga, or light strength training

Spice up meals: ginger, turmeric, chili peppers

Prioritize sleep and stress management

✨ Relatable Reality Check:
You don’t need extreme diets or crazy supplements. Small, consistent changes—hydration, nutrient-rich foods, metabolism-friendly snacks, and simple self-care—make the biggest difference over time.

💖 Healing and energy come from consistent choices you make every single day. Start now, and your body will thank you.

10/12/2025

High-Protein Pumpkin Pie Recipe 🎃

Servings: 8
Prep Time: 20 minutes
Cook Time: 45–50 minutes

Ingredients

Crust (optional, or use store-bought whole grain crust):
• 1 cup almond flour (adds protein)
• 2 tbsp coconut flour
• 2 tbsp melted coconut oil or butter
• 1–2 tbsp maple syrup or sweetener of choice
• Pinch of salt

Filling:
• 1 can (15 oz) pumpkin puree
• 3/4 cup Greek yogurt (plain, unsweetened, adds protein)
• 2 large eggs + 1 egg white (more protein)
• 1/4 cup milk (dairy or unsweetened almond milk)
• 1/4 cup vanilla or unflavored whey protein powder (or plant-based protein)
• 1/4 cup maple syrup or preferred sweetener
• 1 tsp vanilla extract
• 1 1/2 tsp pumpkin pie spice
• 1/4 tsp salt

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Instructions
1. Preheat oven: 350°F (175°C).
2. Prepare crust (if making):
• Mix almond flour, coconut flour, melted coconut oil, sweetener, and salt.
• Press mixture into a 9-inch pie pan evenly.
• Bake for 8–10 minutes until lightly golden. Remove and let cool.
3. Make filling:
• In a large bowl, whisk together pumpkin puree, Greek yogurt, eggs, and egg white.
• Add milk, protein powder, maple syrup, vanilla, pumpkin pie spice, and salt. Mix until smooth.
4. Assemble pie:
• Pour filling into the crust (or a greased pie pan if no crust).
• Smooth the top with a spatula.
5. Bake:
• Bake 45–50 minutes, or until the center is mostly set (a slight jiggle is okay).
• Let cool at room temperature for 1 hour, then refrigerate at least 2 hours before slicing.

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Optional Toppings:
• Whipped Greek yogurt or a sprinkle of chopped nuts for extra protein
• Cinnamon or nutmeg dusting

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Protein Boost:
• Using 1 scoop protein powder + Greek yogurt and extra egg whites gives about 12–15g protein per slice (without crust).
• Almond flour crust adds a few more grams per slice.

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For those looking for a kicked up version of pumkin pie 🙂 🥧