Make it Monday // Yummy Banana & Butterscotch Smoothie

If there is one thing I love during the summer (and every other season of the year) is ice cream.  Now I'm not saying this is in anyway the healthy version of ice cream...but there's like 2 to 3 bananas in here....so that's got to count for something.  Isn't it about subbing things out?  So like eat all of the bananas and none of the ice cream, right?  That's a thing right?

And before you say 'Ewwww this sounds like the worst thing ever!', hear me out.  Bananas are a good substitute for ice cream, that is a thing!  There are tons of banana ice cream recipes out there.  Butterscotch milkshakes are a thing too...at least for me.  So if you don't like bananas, or bananas as an ice cream substitute, or butterscotch....might want to skip this post. 

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Anywhoooo...I do try to make banana smoothies when I'm craving something sweet because then I won't eat the ice cream.  In addition to an ice cream weakness, my favorite ice cream topping in butterscotch.  I love butterscotch flavor everything! So I thought I'd try tossing in some butterscotch topping into my banana smoothie.  So that makes it less healthy...but still a good treat.  Better than a big bowl of ice cream, right? right?

Supplies // 2 to 3 bananas, half cup milk, ice cubes, 2 tbsp butterscotch topping (or add to taste), Nutribullet

First off, can we talk about the only thing I've used my Nutribullet for is milkshakes and these smoothies....nothing truly healthy. Whoops!  I really do love this little guy though.  It's perfect for when you want to make a single serving of something as you don't waste ingredients.  When I use my big blender I always over estimate - because really my whole life is just throw it in the blender - so I have too much.  If it's just me, that means I drink more than the serving I need.  If I'm splitting something with Zach, we may still have too much...or not enough to satisfy us!  The Nutribullet makes guessing the perfect way to make a single serving!

Chop up the bananas into the cup, add the half cup of milk (you can use almond milk, cow's milk, whatever milk you like), add the ice, & then blend.  I mean it's really that easy to make a smoothie.

Once it's all blended up, add the 2 tbsp of butterscotch topping & blend.  Taste the concoction & if you need a bit more topping, add it in.  You can get the low sugar topping, or even try adding in butterscotch flavoring.  I love the smoothness of the ice cream topping.

What I love about the Nutribullet is that the cups you use to blend also turn into the cups you can drink from.  You don't have to....but you totally can!  Some of the screw on tops even have handles.  How convenient.  

Now if you need me I'll be out on my porch drinking these guys all day, everyday.  Again...defeats the purpose of being healthy but it's so delicious.

On a serious note....I have been trying to make good substitutions for things in my life.  For example, drinking cold brew coffee has cut out a giant part of the sugar during my day.  I've also been drinking club soda + essential oil concoctions instead of soda (not everyday....but a few times a week.  Ingesting essential oils is a personal preference and personally because of their concentration, I don't suggest ingesting EO's everyday).

So I hope this little recipe inspires you to sub out the ice cream treat for an equally satisfying treat!  I know this meets my sweet tooth when I need it.

How do you substitute snacks to make healthier choices?

xoxo, Moe

Self-Care & Creativity // 7 Ideas for a Self-Care Retreat (at home)

Self care is an important part of a mindful existence.  When we focus on taking care of ourselves we are more aware, more energized, and more inspired to live a creative life.  Self care gives us the ability to work on our well being allowing us to live solely in the moment.  In the Five Sixteenths Blog | Live Creatively Facebook group, you'll find a few mantras in the Mindful Meditations album.  One of these is from a very favorite gentleman of mine, Newt Scamander:

"Worrying means you suffer twice."

Dedicating time to self care means we are dedication time to life with out worry.  We aren't focused on what will happen next, we're not focused on the work we must do tomorrow, we're not focusing on the chores that need to be done.  We're focusing on what we need, in this moment, right now.

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There are a ton of weekend retreats where like minded individuals gather to focus on personal growth & development, relax, and simply leave stress at the door.  We don't always have the time (or the money) to schedule elaborate retreats for ourselves but we can always benefit from the me time that comes from these gatherings.  You can do a simple retreat at your own home, even if you only have a few hours.  If you live by yourself, or maybe with just a partner, you may have an easier time of this.  But if you can organize some child care, maybe send them to their grandparents', or even spend a bit and sneak away to a local hotel - it's definitely worth it.  Check out groupon or other coupon/discount style websites to see if you can get a good deal on a decent hotel down the road!

Here are 7 ways to enjoy a self care retreat at home

Enjoy a long bath or shower

Taking a long, relaxing bath or shower is great me time.  Enjoy a glass of wine and a soak in Epsom or Himalayan Sea Salt bath.  Stir in some essential oil blends for an even more centering effect.  Use Lavender for relaxation or try Wild Orange to feel nurtured and supported.  

Back yard happiness

Going outdoors is good for you!  If you have a back patio or a even a balcony, enjoy time in nature.  You can journal or meditate, but why not slip from your relaxing bath into your back yard for some sunshine and fresh air (clothed, of course!)  Light a few candles or even burn some incense on a side table.  Take in the greenery or even lay in the grass and sunbathe.  

Meditation & journaling

Even if you haven't set aside a room or area in your house as a sacred space, take time to intentionally choose an area that makes you feel the most comfortable.  You personal space like a bedroom or even an outside space where you feel connected to yourself is perfect.  Practice your breathing, focus on your breath, repeat a mantra.  Meditate with a crystal that calls to you.  Or journal your thoughts & feelings.  Art journaling is a good thing to do, too!  Each week in the Five Sixteenths | Live Creatively group you'll find a new journal prompt, too.  In case you need some inspiration!

Sleep in

Who doesn't need a good excuse for a goodnight's rest.  Fall asleep with your favorite essential oils diffusing or make a pillow mist so that you sink into relaxing bliss.  Sleep in the next morning, or if you're a natural riser just enjoy a little more time in bed.  Let yourself be pampered by drinking your coffee or tea surrounded by your comfy pillows.

Eat good foods

You may want to take a trip to a farmer's market by yourself.  Surround yourself with good, healthy foods that make you feel good when you eat them.  Cook yourself your favorite breakfast or lunch if you can't really get away.  Enjoy the meal slowly & with out distraction.

Unplug

The best part about moving to a different place in your house, outside, or to a whole new venue is that you can leave your phone alone.  Unplug from your devices and plug into yourself.  Use this time to plug into your intuition, learn something new, read a spirituality or self development book.  If you do use an iPad or the like to read ebooks, consider turning the data or the wifi off so you're not distracted by notifications that come through.  I like to put my devices in night shift mode if I'm able to do so.

Get creative

Currently were going through a major lunar phase here - we're working through not one, but two lunar cycles where the new moon will fall in Leo.  Leo asks us to be passionate & creative.  Leo asks us to express from the heart! Self care is about working with your self to be your best self.  Take the time during a retreat like this to make something.  Paint, draw, craft, try something new.  Even an art journal can be a great way to work towards self care.  I'm sharing in the Live Creatively Facebook group some journal prompts to get you through this lunar cycle & connect you with your Heart Chakra.  The prompts are based off of the cards in the Connected Chakras Affirmation deck which you can purchase here.  So be sure to jump over to the group for creative inspiration!

A self care retreat can be as elaborate as you need it to be.  I would say if you can't dedicate a whole weekend, dedicate one day or even a solid afternoon.  Don't do this in haste!  Take a good 5 or 6 hours to focus on you.  This is not something you want to rush.

Hopefully a retreat here & there will realign you with yourself and enlighten your creativity.

How do you implement self care?  What routines are important to you?  Share in the comments below or in the Five Sixteenths Blog | Live Creatively Facebook group.

xox, Moe

Make it Monday // How to Make & Use a Mala Neckalce for Mindfulness

A big part of my personal mediation practice is to use a Mala necklace, or mediation beads, to help reinforce the mantras & vision I've chosen for myself.  Using meditation beads is a great habit to get into especially if you find your mind wanders quite a lot during mediation.  You may find having a manual way to focus your thoughts will help center you better.

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While meditation isn't about the absence of thought, sometimes when I find I am very, very busy my mind seriously wants to think about every single thing I need to do.  Counting the beads & repeating a mantra keeps my intentions in line.  You can buy a Mala aligned with your intentions, I have quite a few (because they are both helpful and pretty) or you can take it to the next step and make your own.

What is a Mala?

A Mala is a string of 108 beads + one guru bead (or a fraction of this number). Usually strung into a certain pattern, the Mala is used to pace & count off the recitation of a mantra during mediation.  They can be made for specific intentions - Rose Quartz beads for love, Howlite for calming & awareness, etc - or can be made & programmed for your own intentions.  Most often there is a knot between each bead so if the Mala breaks beads don't scatter.  It's also a good sign if your Mala breaks.  You've made a breakthrough & have been seeing through your intention.

How to make a Mala

In this case we won't be tying a knot between each bead.  This Mala DIY is made to be simple yet elegant to get you into reciting and working towards your intentions.  I plan on sharing a more focused DIY Mala in the future.  But the whole point here is that you don't have to do these long drawn out things to start with your spiritual & mindful practice.

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supplies // 2 skeins embroidery thread, 104 wooden beads, 4 glass beads, 1 large wooden bead, scissors, needle

Cut a length of the embroidery thread about 36 inches long, thread the needle and double over the entire length of the string.  Leaving about a 4 inch section empty, begin threading the beads onto the string in the following pattern:

6 wooden beads, 1 glass bead, 20 wooden beads, 1 glass bead, 52 wooden beads, 1 glass bead, 20 wooden beads, 1 glass bead, 6 wooden beads

Thread the larger bead on both ends of the string and tie an overhand knot.  Depending on the opening on the larger bead you may need to tie a few knots.

Take the other skein of embroidery thread and fold it over on itself to create a tassel.  Tie the middle of the loop to the end of the larger bead using the two strands hanging from the bead.  Wrap the two long strands around the tassel to gather it together.  Using the needle. thread the end behind the wrapped string leaving a small loop.  Pass the needle through the loop to secure.  Tie a not to ensure it does not unravel.

How to Program & Use your Mala

To cleanse your Mala, you can start off with the same idea behind the Energy Clearing kit.  Choose the intention you'd like to set - this can be different for each time you meditate if you wish.  Again, this ritual can be as involved or as simple as you'd like.

You don't need anything special to do this. In fact, the ritual should be unique to you and be what you feel most connected to.  Here is my simple ritual -

Cup the Mala in your hands as if you are praying & hold it up as if you are offering it.  I tend to bow my head and place the thumbs of my folded hands against my crown chakra.  Imagine a white light enveloping the beads, cleansing them of past energies and aligning them for your highest good.  Take a few deep breaths during this process.  Recite aloud or in your mind an intention you'd like to work towards for your highest good.  As an example:

I cleanse this Mala to use for my highest good as I work towards self love.

Substitute self love for any intention - I wish to be open to abundance, I wish to express my authentic self, etc.  As you pass your folded hands from your Crown Chakra to your Heart Chakra breath out and across your beads.  Sweeping away the negative energy.  Pull your folded hands towards your chest and lift your head towards the sky to be open to receive the guidance you wish for.

I find that I do this often with crystals as well...and it's something I just fell into once during a crystal meditation.  I hadn't brought any of my crystals to this class (silly me!) so I was able to work with a beautiful Aqua Aura Quartz that belonged to the teacher.  After I picked it up I just imagined clearing it that way....and that's what I did.  Clearing & connecting with your spiritual tools is a personal journey.  There's no right or wrong way to work with what you feel drawn to.

So, now during your meditation you can pick up your Mala and count off your recitations.  Hold the Mala in the hand your feel comfortable and as you recite your mantra (aloud or in your mind) pass a bead between your fingers.  I usually hold the remaining beads in the hand that isn't counting so they don't rattle, fall, or get tangled. If you're not sure of a mantra to use consider printing out the Positive Affirmation Deck for free on the blog or you can even purchase my new Chakra Affirmation deck here!

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Your meditation practice should be unique to you.  I chose to create this Mala DIY with wooden beads as they can be the most receptive to your intentions.  If you choose to work with a certain crystal or even a certain color tassel to align with your Chakras, that is completely up to you!  I also use essential oils when I'm meditating.  There are certain oils that correspond to our Chakras but there is also some intuitive work that can be done.  Check out the free getting started guide above to learn how to use Essential Oils Spiritually.

Making this little guy should be a mindful and exciting experience.  If you'd like to diffuse some Essential Oils while you're reciting your mantras - maybe your on the go and have just sneaked off for a little me time - make this diffuser bracelet with Howlite and Lava beads!  Find some inspirational blends here & don't forget to join the Five Sixteenths Blog | Live Creatively Facebook group for more positive inspiration!

How do you practice mindfulness and self improvement?

xoxo, Moe

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