Cheat Sheet for My daily Protein, Fiber & PBX

Shake #1

  1. 1 Tbsp. Ultimate Superfood Fusion
  2. 1-2 tsp. of Psyllium (NOW brand)
  3. 1 Tbsp. collagen
  4. Ashwagandha – amount of a capsule.
  5. potato starch
  6. Probiotics

Shake #2

  1. 1 Tbsp. Orgain or Vega protein shake powder, vanilla (made with pea protein) or whey protein
  2. Add collagen from source different than Shake #1
  3. 1-3 tsp. ground flax seed
  4. Ground rose hips, amla, acerola, or camu camu
  5. 1-3 tsp. Garden of Life Prebiotic fiber
  6. Ashwagandha  – amount of a capsule
  7. Probiotics

The post where I explain this more in depth is here:

Stress much? My daily Protein fiber, PBX & herbs

This is the powdered stuff I mix up a batch at a time.  To view the stripped down version, see the Cheat Sheet for this daily protein shake.

Should YOU do it??

Determine your need for each of my suggested ingredients and then use just the ones you need. If you are eating fermented foods, you may not necessarily need the prebiotics. I take them because I cannot eat fermented foods. Each person has different needs.


To stay easy and economical, determine your ingredients and buy in bulk.


I have a lot of purchasing experience (and have lived in four different states in the past 15 years) and can advise you how to get this stuff as easily as possible. Once you get going, it doesn’t seem as difficult. I’ve been doing this for years and trying to share what works for me and desire to help people find the solution that’s going to work for them. I’ve discovered that I need these ingredients to operate at my best. It helps me be more resilient. It does not make up for a lost night of sleep. Folks, I’m getting more consistently resilient and recovering some of my lost health over time by staying on my program.

  • hydrolyzed collagen (glycine): excellent source of glycine which is very important to me. It keeps me calm. If I don’t get my shake in the morning, then I take some magnesium glycinate. you can get bovine or porcine or even some that are made from fish (the superior source; I care because I am moving toward rotating my sources of collagen also. I would hate to sensitize to my meat proteins!!
  • greenfood powder; Ultimate Superfood Fusion from Z-Natural
  • Ashwagandha root:
  • whey protein if you are dairy tolerant. I use vegan protein instead. I use Orgain with greens or Vega with greens as my extra booster pack. This does NOT replace the collagen!
  • fibers – choose or rotate with psyllium, ground flax seed, prebiotic fiber blend such as Garden of Life Prebiotic fiber. I choose to use all 3 or rotate. Psyllium is cheap and effective. Flax is helpful with hormone regulation in the gut. Prebiotic fiber is important if you are working on improving your gut flora balance (which also affects hormone regulation and so much more).

How I Do It

I have a bunch of half-pint canning jars with plastic lids that I measure up and use for about 10-day batches. Each morning I mix the powder with almond milk and drink it down before I eat any food, as I’m taking supplements in pill form.

I have to split this in two different batches because I don’t want to sensitize my immune system to these ingredients (more easily happens to me as I’m aging). I alternate days with shake #1 and #2. You could combine shakes #1 and #2 if you have no inflammation, allergies, etc. Here’s how I do it:

Shake #1

  1. 1 Tbsp. Ultimate Superfood Fusion
  2. 1-2 tsp. of Psyllium (NOW brand)
  3. 1 Tbsp. collagen
  4. Ashwagandha root powder approx. amount that would be in a capsule.
  5. potato starch (feeds your good gut bacteria)
  6. *Take with your probiotics or fermented foods

Shake #2

  1. 1 Tbsp. Orgain or Vega protein shake powder, vanilla (made with pea protein) – most people should use whey protein
  2. Preferably also add or use collagen instead of the Orgain. You could use the alternate form of collagen as mentioned above for rotating proteins.
  3. 1-3 tsp. fresh ground flax seed
  4. Ground rose hips, amla, acerola, or camu camu, if you have one of them.
  5. 1-3 tsp. Prebiotic fiber
  6. Ashwagandha root powder approx. amount that would be in a capsule.
  7. *Take with your probiotics or fermented foods

And, I don’t worry about doubling up on the ashwagandha if I happen to want to make the Adrenal Support Tea, which I think is actually a better way to get the benefits of ashwagandha. I put the Ashw. in the Shakes #1 and #2 in order to ensure that I am getting at least some of it every day.

Ashwagandha root

I’m still taking my Ashwagandha daily!

Please do something healthy for yourself today!


“Homeschooling” projects for modern parents

I have some new catalysts for my parenting and some new projects happening.

Here’s the first one, while I’m thinking about it.

We are putting off cell phones as long as I can possibly help it.

I love that we just got a new home "land line" (actually a VoIP line, which is $35 per year through MagicJack).

Skills they are going to learn:

  1. Taking turns using the phone.
  2. Learning how to call someone, answer the phone, etc. (manners)
  3. Phone skills that will serve them in business. How long before they’re ordering pizza?
  4. Talking more with extended family and friends.
  5. NOT TEXTING. Healthy, social activity for a teenager vs. texting
  6. Keeping their own paper booklet of phone numbers (personal data management)
  7. Making plans with friends: steps toward independence
  8. Learning how to politely end a phone call and disengage (remember when they were little and we were talking about "transitions" between activities?)
  9. Being able to call 911 and stay home alone, call Mom or Dad when we are gone.

This helps keep them tied to home and family, and is a slower step toward the future of using a cell phone. I have a lot of enthusiasm for this project and thus far it’s filled with optimism.

Background note: We implemented this quickly after we saw that our Seventh Grader was coming home with all the cell phone numbers of classmates and they were creating a group chat (he was using Google Voice on a computer to send texts to cell phone numbers–but we shut that down! "Um, no, you are not the only kid in class who doesn’t have texting technology.") I didn’t like it for many reasons including: disclusion of the classmates that don’t have texting technology; and, the future potential of texting abuse (Heard any stories lately of kids sending inappropriate photos?).

Blessings on your homes!


The Toilet brushes are back!

These are hard to find at this price. Nicer looking toilet brushes will last you at least a couple of years and has replaceable brush. I like the black rims. They’re not always available at Costco, but they are right now.

Share with all the drivers in your household

Most people have some misconception of what information they should share after they have a car accident or fender-bender.

After an accident, in most cases, you only need to provide the following.

  1. Your name
  2. Your auto insurance information, which should include the name and phone number of your insurance provider.

It is not necessary to share personal information such as your address, phone number or driver’s license, as it may put your privacy and identity at risk.


Protect Young Eyes

I have a feeling this website is going to be helpful soon:

Go Wind Power!

Use my referral link and check if Wind power is available for your electrical bill in your area!

It requires an additional account with Arcadia after you have set yourself up with your local power company. They interface with your power company. You pay Arcadia, then Arcadia pays your utility company. Arcadia guarantees your bills will be paid on time to your utility company.

There is a 50% option: to get half of your electricity from wind at no extra cost.

Or, there is a 100% option that carries a small upcharge.

Depression treatment

The Rwandan prescription for Depression: Sun, drum, dance, community.

“We had a lot of trouble with western mental health workers who came here immediately after the genocide and we had to ask some of them to leave. They came and their practice did not involve being outside in the sun where you begin to feel better, there was no music or drumming to get your blood flowing again, there was no sense that everyone had taken the day off so that the entire community could come together to try to lift you up and bring you back to joy, there was no acknowledgement of the depression as something invasive and external that could actually be cast out again. Instead they would take people one at a time into these dingy little rooms and have them sit around for an hour or so and talk about bad things that had happened to them. We had to ask them to leave.” ~A Rwandan talking to a western writer, Andrew Solomon, about his experience with western mental health and depression.

dance community

From The Moth podcast, Notes on an Exorcism.

Found on underthebluedoor

RECIPE: No Bake Cookies

Family favorite recipe from God knows where.  Good in the summer–you have to boil the mixture 5 minutes but no oven!  Continue reading