Protein Shake – Nutty Apple Cinnamon

The Protein Shake

A while back I had learned that changing my diet to a more alkaline diet was beneficial to my Rheumatoid Arthritis.  My inflammation improved, my fatigue improved, and my overall state of well being improved.  When I first made the “switch” it was a bit overwhelming because I felt like all I was doing was preparing food all day and that just wasn’t something I had time for each and every day.  That all changed when I came across the Arbonne 30 Days To Healthy Living Program.  You can read more information on an alkaline diet at this post, Healthy Food For Rheumatoid Arthritis,” as well as this post, “Alkaline Broth for RA.” protein shake

Diet versus Lifestyle 

One of the things I love about this “diet”, (I don’t really like calling it a diet because it is more of a lifestyle change.) is the protein shake or as Arbonne calls them, meal replacement shakes.  In the beginning, I was a bit skeptical since every protein shake I had ever tried in the past tasted awful.  Not these shakes!  The Arbonne meal replacement shake and the Arbonne recovery shakes, (the recovery shakes are for after your workout) are delicious!  One of my favorite go-to’s is the Nutty Apple Cinnamon Shake, O.M.G.!  So Good! (See recipe below)

Meal Replacement Shakes

The Arbonne 30 Days to Healthy Living Program has you eating 4-6 meals a day and 2 of those meals are the meal replacement shakes which makes my mornings quick and easy!  Mornings are busy for me so throwing a few ingredients into my blender and voila, I’m ready to go. Another time of day that works well for me is later in the afternoon, around that 3:00 PM time when I tend to start feeling a little hungry before dinner.protein shake






The Basic Shake ingredients include:

2 scoops of Arbonne Protein plus 1/2 scoop to 1 scoop of Arbonne fiber boost

1 cup unsweetened non-dairy milk or water.  I prefer almond milk.  Additionally, I add ice.

Optional to add is 1/2 – 1 scoop of Arbonne Greens Balance, which I do use regularly as I’m not a great greens eater.

Then Mix!

For the Meal replacement shakes you should always a healthy fat, like avocado, a nut butter, raw nuts, flax seeds etc.

You should also always add veggies, like spinach (my favorite go-to), kale, collard greens etc.  Fresh or frozen can be used.

You can then add many different types of fruits to your shake.  Be sure to use low GI fruits in your meal replacement shakes and you can use higher GI fruits in your work out recovery shakes.

protein shake

Here is the recipe for one my favorites.

Nutty Apple Cinnamon

2 scoops of Arbonne Vanilla Protein Power

1/2 scoop Arbonne Fiber Boost

Healthy Fat


1 cup unsweetened almond milk

1/2 sour green apple, sliced

Ground cinnamon, to taste

1 Tbsp. raw pecans; or slivered/sliced raw almonds.  The pecans are delish in this shake!

Add ice to taste and blend.


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Alkaline Broth To Strengthen Your Immune System

alkaline broth

Alkaline Broth To Strengthen Your Immune System


*This post may contain affiliate links, which means I receive a small commission, at no extra cost to you, if you make a purchase using this link.


Alkaline broth and other alkaline foods are one of the best ways to strengthen your immune system.  By introducing an alkaline diet into your life you will help prevent low energy throughout your day, headaches, colds, flu and anxiety.  Many people will automatically shed unwanted body fat by introducing an alkaline diet into their life.  Foods to fill your plate include; green veggies like kale, chard, mustard greens, spinach, and broccoli.  Lean protein like wild fish, organic chicken or turkey, grass-fed beef, organic tofu, beans, and lentils.  good carbs like brown rice, quinoa, beets, sweet potatoes, carrots, and berries.  Good fat like seeds, nuts, nut butter, nut oils, olive oil, avocado, flax, grapeseed oil and coconut oil.



alkaline broth


Acid Food In your Diet

A diet that is high in acid will cause more fat to accumulate in our body.  Our body stores acid in fat cells.  Many people find that an alkaline diet helps them to shed unwanted fat.  Acidic foods to avoid are; grains, sugar, processed food, dairy, alcohol, coffee, vinegar and soy.



alkaline broth



When I began my alkaline diet plan, my goal was not to lose weight.  My goal was to reduce inflammation caused by the immune system reacting to Rheumatoid Arthritis.  After 2 weeks of switching to the alkaline diet, I began to lose weight automatically!  The inflammation I was experiencing from Rheumatoid arthritis decreased by about 90 percent.  Now that has to make anyone smile!

Alkaline Broth Ingredients

4 quarts spring water

(Add vegetables you like!) Example:

3 medium sweet potatoes, diced

4 carrots, cubed

2 medium onions, chopped

1 small beet, diced

3 stalks celery, chopped

1 bunch parsley, finely chopped

1 bunch kale or other green leafy vegetables

2 cloves garlic, minced or pressed

2 bay leaves

1 sheet nori or kombu

Pinch of sage

For a little spice add a hot pepper

This is your alkaline broth so use the vegetables you love!  Be sure to use lots of greens like spinach, kale, and or collards and spice it up the way you like it!

alkaline broth


Wash and scrub all vegetables. Do not peel if organic.

Bring water to a boil. Add vegetables, bring back to a boil, then turn heat down to simmer. Cover the

pot. Simmer the veggies for several hours.

Remove a ⅔ cup of vegetables, blend in a blender, and mix with some broth to make a puree to eat with

meals or mix to thicken other soups/full of fiber. Strain the broth ~ it is alkaline and rich in minerals, especially

potassium, which can be flushed out of the body when taking extra liquids.

Sip broth between meals.

I would love to hear your experience with this alkaline broth.  There are so many recipes out there for alkaline broth, do you have a favorite?

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3 BEST Exercises For Rheumatoid Arthritis

3 best exercises for rheumatoid arthritis


*This post may contain affiliate links, which means I receive a small commission, at no extra cost to you, if you make a purchase using this link.


3 BEST Exercises For Rheumatoid Arthritis

If you are like me the mornings and evenings are the most painful times of the day with my RA.  With achy stiff joints, exercise is the last thing on my mind.

Every Rheumatoid Arthritis doctor I know will tell you the more active you are the better it is for your RA.  Depending on how severe your flare-up is on any given day will most likely determine the type of activity you’re going to be able to do.  These 3 best exercises for rheumatoid arthritis are my go-to’s.


Swimming is second nature to me.  I grew up swimming from the time I turned 5 years old up until today! For me, it doesn’t matter how bad my flare is, once I get into the pool the water feels so good on my joints.

If you are a swimmer, swim some laps.  Grab a kickboard and stretch your arms and/or legs as well as your hands on the board.

If you’re not a lap swimmer, do some water walking or join a water aerobics class.  And if you don’t swim at all, take lessons!

Swimming is the best exercise for rheumatoid arthritis because it is a low impact exercise.  You won’t be jarring your knees or any of your joints for that matter on a hard surface.  This is also one of the best exercises for rheumatoid arthritis. Water provides a nice buoyancy.

If possible use a warm water pool for maximum relief of your RA pain.  If your pool isn’t a warm water pool, hop into the hot tub after your swim and do some warm water stretching from a sitting position.  Look for a pool that has easy access like a ramp to enter and exit the pool. Suggested basic items needed include a comfortable swimsuit.  I prefer a one-piece suit with the racer back, as they provide comfort and a good range of motion, like this one.  I also prefer the Lycra swim cap like this one.  The Lycra caps are easily put on and easy to remove. Goggles and a towel.


Best exercises for rheumatoid arthritis



Yoga is also one of the best exercises for rheumatoid arthritis.  There are many benefits including; improvement in the range of motion, flexibility, strengthening as well as stress relief or mental wellbeing! Yoga is also an exercise that is easy on the joints and can feel so good when you’re able to stretch.  Yoga can improve pain and mood!  Basic essentials for your yoga practice can include; yoga attire like this women’s tank top and these yoga pants.  You will also need a yoga mat and towel.

best exercises for rheumatoid arthritis


And finally, of the 3 best exercise for rheumatoid arthritis, walking is great! Walk with a friend.  Walking is going to strengthen the muscles that support your joints, help alleviate stress and can help reduce blood pressure.  Start slow!  Please don’t go from no exercise to a mile or more hike and expect to feel great.  Overdoing any exercise, in the beginning, can lead to a painful recovery.  Try to walk on flat surfaces versus hills in the beginning.  Short distances versus long distances and don’t hesitate to take breaks.  Wear comfortable shoes with good support.  With all exercises, don’t forget to  HYDRATE!

best exercises for rheumatoid arthritis

What are your best exercises for rheumatoid arthritis?  I would love to hear them in the comments below!



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Healthy Food For Rheumatoid Arthritis

healthy food vegetables

*This post contains affiliate links, which means I receive a small commission, at no extra cost to you, if you make a purchase using this link.


Healthy Food With Rheumatoid Arthritis

Healthy food I have found is so important when Living Life With RA.  The food we eat is probably the number 1 important aspect of living healthy, at least in my opinion.

In my endeavor to live as pain-free a life as possible while living with Rheumatoid Arthritis, it has been my experience that whole plant foods are the best way to get the most nutrients in my body.


Healthy Food, My Story

Living life with Rheumatoid Arthritis is one of the most difficult things I have had to do.  A few years back my RA took a rapid spiral downhill. There were many days of anguishing pain in my joints.  Many days of fighting the side effects of RA drugs and more days than I wish of not being able to dress without help or even get out of bed.  My kids had to do almost everything for me on those horrible days.  Some days my daughter would have to zip up my pants or button my shirt.  I am more than grateful for the help my kids have given me during this time of living with RA.

One night I was watching Netflix in bed, I was half asleep and I heard a character on the show say, “your disease does not define you”.

It was literally at that moment that I decided to change the way I was living and healthy food and a healthy lifestyle are how I started.

What is Healthy Food?

Clean eating is probably the most common description I can use.  I eliminated ALL processed foods and foods that are commonly known to be allergens to humans.  In their place, I consumed nutrient-rich vegetables, fruits, and legumes. Fruits and Veggies contain so many important minerals, vitamins, and antioxidants among other things that our bodies NEED!

Cruciferous Veggies like Cabbage, broccoli, and cauliflower not only have many beneficial vitamins and minerals they also contain phytonutrients which is a very powerful antioxidant.

healthy food peppers

Colorful Veggies like tomatoes and peppers contain carotenoids which help fight free radicals.


Dark Veggies like spinach and kale are full of vitamin K which helps support bone health.



healthy food berries

Berries, otherwise known as superfruits are FULL of antioxidants.  All berries are great! Strawberries, raspberries, blueberries, and cherries are popular favorites.


Legumes such as chickpeas and lentils or kidney beans are a few favorites to get your much-needed protein.  Other places to get your protein are from Chia Seeds, Hemp Seeds, brown rice, and nuts. (although it’s a good thing to avoid peanuts as they are an allergen for a lot of the population.)


I switched from cows milk to dairy-free almond milk or hemp milk.  Cow milk is a common human allergen. Another good choice is coconut milk.


Healthy Carbs like sweet potatoes are a great way to get that needed now energy.


Healthy Fats, Omega 3 from Avacado, nuts and nut butter are a few examples that will give your body important vitamins such as vitamins A and D. They are full of antioxidants.

So What Do I Avoid?

Foods to avoid include:

  • Gluten, Wheat, Yeast
  • Sugar
  • Vinegar
  • Alcohol
  • Red Meat
  • Dairy
  • Coffee
  • Soy

For a laid out custom diet plan, you can go here and get the Whole Food Nutrient Diet from Arbonne.  I went on this diet and continue to use this plan every quarter.  It’s a great detox for your body.  At the end of the 30 days, I slowly introduced some of the “forbidden” foods to find out which ones my body is allergic too.  Now I can avoid these foods or know that if I don’t I’m going to be hurting sooner than I want to. Yes, I know what foods to avoid!  After going on this diet I decided to get involved and share it with others that it could help. If you order this from my link, I do get a discount from Arbonne.  If you have questions about Arbonne don’t hesitate to email me.


Healthy Foods, My Results

Family Seahawks Living Life With RA


By week 2 of my healthy foods diet, I no longer needed to go home from work at 1:00 PM to take a nap.  My bedtime went from about 6:00 PM to 10:00 PM.  My pain went on a scale of 1 -10 with 10 being excruciating to a 3.  From 10 to a 3!  Week 3 I was sleeping soundly and waking up in the morning completely refreshed.  Week 4 I was smiling and working and enjoying my family and living life with RA. I had also lost about 15 pounds.  I wasn’t planning on losing weight, it just happened.

Don’t worry, it doesn’t stop here.  Wait until I tell you about my stress and exercise routines that have also helped change my life!

If you have a success story I would love to hear about it.  Tell me in the comments.






DISCLAIMER: This information is not presented by a medical practitioner and is for educational and informational purposes only. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read.

Since natural and/or dietary supplements are not FDA approved they must be accompanied by a two-part disclaimer on the product label: that the statement has not been evaluated by FDA and that the product is not intended to “diagnose, treat, cure or prevent any disease.”

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Dehydrated Foods And Rheumatoid Arthritis

dehydrated fruit trail mix


 Dehydrated Foods And Rheumatoid Arthritis


Dehydrated Foods has been my quest for feeling GREAT while living with Rheumatoid Arthritis.  My first step at eating healthy was to learn which foods were RA friendly.  You can find that in my post Healthy Food For Rheumatoid Arthritis.  

The next step was to keep these foods on hand at all times.  Time and time again, I ran into the inevitable busy day and not having time to grab something healthy on the go.  Dehydrated foods have become my go-to for eating healthy in a pinch or on those days when life gets busy!  Dehydrated foods are not only YUMMY they are full of nutrients and flavor!



dehydrated foods fruit trail mix

Dehydrating Foods For RA


Dehydrating foods for RA is simple and I love the creativity you can add to your on the go snacks.  What has worked best for me is to spend a weekend day with my daughter or grandchildren and creating our healthy snacks for the week. Not only is it fun for the kids to help me out, they also are learning about eating healthy.  They also love to try out the sweet taste of dehydrated fruits!  I absolutely love this dehydrator.  It fits under my cabinets on the kitchen counter perfectly.


Foods to Dehydrate


Although you can dehydrate almost any food, people like me who Live Life With RA, fare-well with plant-based foods.  So start dehydrating your vegetables, fruits, and herbs! Make teas, soup stocks, vegetables for soups and stews, fruit roll-ups, trail mixes, and your own spices.  If I can do it, believe me, anyone can do it!

One of our family favorites is this fruit and almond trail mix.  It doesn’t last long around my grandkids, so be sure to stash some away for yourself.



strawberries dehydrated foods


Fruit Trail Mix with Almonds

What you need:

  • 2 Cups Strawberries
  • 1 Cup Blueberries
  • 2 Bananas
  • 2 TBL  raw Coconut Flakes plus a small handful.
  • A Medium to Large Mango
  • 1 Cup Raw Almonds
  • 1 TLB Raw Honey or Maple Syrup
  • Lemon Juice

dehydrated foods and rheumatoid arthritis

Dehydrator Time:  8-12 hours at 115 degrees.

Wash your fruit.  Hull the strawberries and slice into 1/4 inch slices.  Peel mango and bananas and slice into 1/4 inch pieces. Paint your bananas with the lemon juice to prevent them from turning an ugly dark color. Poke a couple of holes in each blueberry.  Place fruit on dehydrator trays so that the fruit pieces are close to each other but not touching.  Dehydrate for 8 hours at 115 degrees. Check the fruit and flip fruit pieces over.  Return to dehydrator for the remainder of time or until you’re happy with the texture.  Your fruit pieces will be leathery.  If they tear apart easily they aren’t done yet.

Preheat oven to 350.  Line a cookie sheet with parchment paper.  Combine the Almonds and Honey or Maple Syrup and 2 TBL of Coconut flakes. Mix well and spread onto the cookie sheet.  Bake for about 5 minutes and then stir and flip the almonds over. Bake for an additional 6-7 minutes.  Watch your almonds so that they don’t burn.

Once the Almonds have cooled down, mix all ingredients into a bowl and add a small handful of coconut flakes.

This trail mix will last for about 3-4 days as is. (without grandkids in the home) For a longer shelf life, store in an airtight container.  I use this handy machine along with this device for mason jars to keep my dehydrated goodies fresh!

dehydrated foods fruit trail mix

Enjoy these tasty treats and eat healthy at the same time! I would love to hear about your results of this trail mix and maybe you have a creative add on to this recipe!






*This post may contain affiliate links, which means I receive a small commission, at no extra cost to you, if you make a purchase using this link.


Alright, it has to be said, the information in this post is not presented by a medical practitioner!  You should always seek medical advice from a trusted health care provider.  Furthermore, there is no cure for rheumatoid arthritis; however, there are ways to help alleviate the symptoms.

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