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Save The Undies

Proceed with caution: There is some serious girl talk about to happen! If you are shy – open up and #SaveTheUndies with me! (all hyperlinks lead to a safe page to U By Kotex & will help me out as a blogger)


As a female, and a lifestyle blogger – I am not afraid to talk about the embarrassing topics, of course – I will be a lady about it. But that “time of the month” or our “moon cycle” if you prefer, is something every female in the world has to deal with (or once had to), so let’s be straight forward here. It’s sometimes a miserable few days for us and not to mention – think about how many cute and [not cheap] undies we have ruined over the years? We are forced to have “those undies” that are ugly and get shoved to the back of the drawer underneath everything else. Let’s put a stop to it! I’m here to talk about the #SaveTheUndies campaign with U By Kotex®. Let’s be an #UnderWarrior together!

U by Kotex® offers a full line of feminine care products for moon cycles including pads, liners, and tampons. Outstanding protection that keeps you one step ahead with the new 3D Capture Core* technology.

U by Kotex® Ultra Thin Pads have 3D Capture Core*, a one-of-a-kind center that locks away wetness to help stop leaks.

Available in the Cleanwear®, AllNighter® and Security* pads.

CleanWear® and AllNighter® Features: • Have 3D Capture Core* that quickly draws in and locks away wetness • Period pads with super-soft sides for your comfort • Uniquely shaped pads with wings for a secure fit that helps prevent bunching • Unscented ultra-thin period pads for women (free of artificial scents and fragrances). • Easy-open wrappers in four fearless designs.

Security* Features: • Have 3D Capture Core* that quickly draws in and locks away wetness • Period pads that are breathable with a cottony soft touch • Uniquely shaped pads with wings for a secure fit that helps prevent bunching • Unscented ultra-thin period pads for women (free of artificial scents and fragrances).


 Even while this is a sponsored blog, the women in my family have used Kotex for years! Additionally with being an athlete growing up into my adult years, I am still very active and let’s be honest – tampons aren’t the most secure in hyperactive moments even the ones that say they are – wearing a U By Kotex 3D Capture Core in addition can keep all of us clean and free of embarrassment – and what else? #SaveTheUndies! Remember always do what makes you happy

This photo was taken from my bathroom drawer, they line up so perfectly pretty! (In the background you’ll notice I also have the U By Kotex tampons 🙂 ) The days of worrying about someone seeing your “liners” or “tampons” are over – U By Kotex have come out with some really cute designs. If one falls out of your purse, well – at least it’s cute.

So – How can you join the #UnderWarrior ranks? Simple – just head to, request a free sample of U by Kotex® pads with 3D Capture Core*, and help get the word out that U by Kotex® is here to help stop leaks and Save the Undies! Any “hyperlink” in this blog will lead you back to get a free sample. Please help me out by clicking on any of them!

DIY Massage For Active Bodies

“Dear Body, Im sorry Ive neglected you, not giving you the rest you need, I promise to rejuvenate you so you can function at your best level. – Me”

On an active level and on a sedentary level of being at a desk all day, our muscles need to be nourished with not only the foods we fuel ourselves with, but with massage – as it increases circulation and just feels dam good to be rubbed on! Especially for active bodies, massages ease pain and looses up the knots. And for beginners, they’re most likely experiencing an increased amount of pain due to their muscles unaccustomed to the depletion that’s happening. But … massages and regular bodywork can be pricey, so let’s go discuss what types of oils to use and how we can DIY massage in between professional bodywork sessions.

More specifically here, I’m referring to Ayurvedic Massage known as “Abhyanga”. It is said to enhance overall well-being and restores the balance of your doshas. If you’re unfamiliar with the Ayurvedic lifestyle, Ayurveda is a 5,000-year-old system of natural healing that has its origins in the Vedic culture of India. Tibetan medicine and Traditional Chinese Medicine both have their roots in Ayurveda and is a combination of our 5 elements Air, Space, Water, Fire, and Earth encompassing everything around us from our Minds, Environment, Nutrition, Bodies and Interactions. It is also known as the sister science to Yoga. (We will explain this more in a blog to come).

Keep scrolling for the instructional video …


Let’s get back to Abhyanga: Self Massage.

Why do we even need it?

  • Massage increases blood flow while helps the healing and helps move waste products through the lymphatic system.
  • Massage Relieves overworked muscles from spasm
  • Massage Helps recover post-exercise fatigued muscles
  • Massage Relaxes the nervous system, calming the mind
  • Massage Reduces cortisol levels that induce stress
  • Massage Can reverse chronic poor posture by breaking up & returning muscles to their original length
  • Massage enhances vision and creates better sleep patterns
  • Massage lubricates the joins
  • And a thousand more reasons!

The benefits of self massaging are at large and it’s up to you to be healthy and to stay healthy. While others can influence and encourage – no one other than you can do this action of desiring optimal holistic health. We urge you to follow these steps and try this at home, see how you feel and hope you found a new way to love yourself, and your body.


We thank Banyan Botanicals for this very educational video on Abhyanga Massage, and allowing us permission to have this in our blog for you.

Bless your body with oils infused with herbs and warm water. Massage the entire body prior to bathing. Saturate with love, for five minutes.”

Oils To use For Abhyanga:

We recommend Oils from Banyan Botanicals – They are specifically designed for Ayurvedic Massage:

Thank you for stopping by and taking the time to educate yourself. We wish you the best with Abhyanga Self Massage and are here as a guide for any additional help. Please email Sami for lifestyle corrections, wellness plans, or nutrition advice – first 3 emails are complimentary! [email protected]





GF Almond Banana Bread

Bread is so delicious! But often times it’s packed with bleached flour, gluten, and preservatives that make you raise an eyebrow while reading the ingredient list! So why not make your own, ESPECIALLY if you’re gluten intolerant – this is a perfect solution. I mean, have you seen the size vs price for gluten-free bread at the store? Outrageous! Nonsense! I’ll make my own. 🙂 And that’s exactly what #MindfulGirls Tiffany did with this Paleo, Gluten Free, Dairy Free, Organic, Almond Butter Banana bread.

Every week as part of our #BeMindfulDaily blogs we highlight specific foods to create recipes around, common household items with a goal of keeping you creative in your kitchen and utilizing these common foods in new ways than you normally would. Food shouldn’t be boring, food is medicine – make it fun and mouth watering!

This week (in addition to Spinach) we are highlighting Peanut Butter (or any nut butter). Tiffany used an almond butter for this banana bread and oh my it was so wholesome and comforting!

Keep scrolling for the recipe …

Nutritional Benefits of Almond Butter:

  • Natural energy booster
  • High in Calcium which aids in muscle function and keeps your skeleton strong
  • Contains copper: enables you to make melanin, which is a pigment that helps protects your skin from the sun
  • Each 2-tablespoon serving of almond butter contains 111 milligrams of calcium, or 11 percent of the recommended daily intake, as well as 299 micrograms of copper, or one-third of the daily requirement.
  • Contains Vitamin E & Magnesium: offers 89 milligrams of magnesium, which is 28 percent of the daily recommended intake for women and 21 percent for men; Vitamin E supports healthy communication between your cells and prevents blood lipid oxidation, which is a process linked to cardiovascular disease.
  • Almonds help to slow absorption of sugar and carbs

Fun Historical Facts:

  • Almonds are mentioned as far back in history as the Bible. They were a prized ingredient in bread served to Egypt’s pharos. Their exact ancestry in unknown, but almonds are thought to have originated in China and Central Asia.
  • The almond is botanically a stone fruit related to the cherry, the plum, and the peach
  • The Romans showered newlyweds with almonds as a fertility charm
  • California is the only place in North America where almonds are grown commercially. In the past 30 years, California’s almond yield has quadrupled. More than 450,000 acres in the lush San Joaquin and Sacramento valleys are under almond cultivation, stretching 400 miles between Bakersfield and Red Bluff, California.
  • They are 100% reliant on wild bees and honey bees for crop pollination — No bees, no almonds

Gluten Free, Paleo, Dairy Free, Organic

Save this recipe, pin it, share it, use it! Let us know if you have any questions – or send us a photo how it turned out!

RECIPE – Serves 8

Paleo, Gluten Free, Dairy Free banana bread with almond butter

Prep Time  (10 min)
Cook Time (55 min)
Total Time  (1 hr 5 min)



  1. 4 Organic Bananas
  2. 4 Organic Eggs
  3. 1/2 Cup Almond Butter (or any nut butter)
  4. 1/2 cup Coconut Flour
  5. 4 Tbsp organic coconut oil
  6. 1 Tbs Organic Cinnamon
  7. 1 Teaspoon Organic Nutmeg
  8. 1 Teaspoon Baking Soda
  9. 1 Teaspoon Baking Powder
  10. 1 Teaspoon Vanilla Extract
  11. pinch of salt
  12. 1/2 Cup walnut pieces – either mixed into the batter or crumbled on top with coconut sugar and coconut oil
  13. Crumble Top Recipe: 1/2 cup walnuts, 1/3 cup coconut sugar, 1 tbs hardened coconut oil. Sprinkle on top of batter before placing into oven
  14. 1 bowl, 1 plate, blender/processor, loaf pan



  1. Preheat oven to 150 degrees
  2. Combine the bananas, eggs, nut butter and coconut oil into a blender or processor – mix well
  3. Once all blended, pour into a bowl and add in coconut flour, cinnamon, nutmeg, baking soda & powder, vanilla and sea salt – mix well
  4. Gently fold in walnut pieces (or sprinkle on top)
  5. Pour batter into a greased loaf pan – spread evenly
  6. Place into preheated oven and bake for 55-60 minutes or until a toothpick inserted into the middle comes out clean
  7. Remove from oven, let cool in a pan on a cooling rack and flip your bread out onto a plate.
  8. Enjoy!


By Mindful Girls Tiffany
Be Mindful, You’re Creative
We know, amazing right. Banana nut bread takes me back to my childhood, at nanie’s house. It truly is a wholesome comfort food – now with a healthy alternative twist! Thanks, Tiffany!
If you have your own banana nut bread recipe (or similar) and want to share with us, comment your blog URL below so we can support you! Additionally, if you want your recipe blogged about and featured on our website – write us or submit your content here attn: Sami: [email protected]

Stay away cancer Smoothie – Carrot Week

We’re incredibly excited to focus on Carrots this week! We switched if you happen to notice – we went from originally peanut butter, to now carrots. This change is in honor and recognition of the Jess Ainscough passing; carrots is what she drank while battling cancer for 7 years. Read about her story here, from the Mind Body Green page.

With that being said – it’s evident that carrots help aid with cancer and can prevent it as well. If you don’t have cancer, start with carrots now! Pay attention to your health, eat better, do more outside, make people laugh …  I would say that life is short, but I disagree with that common phrase. It is the longest experience we will ever encounter – however, we shouldn’t take it for granted, because at any moment it could be gone.

Here are some benefits of Carrots:

  • Beautiful skin
  • Cancer prevention
  • Anti-aging
  • Improves Vision
  • Reduces risk of colon cancer, breast cancer, lung cancer
  • High level of beta-carotene acts as the antioxidant to damaged cells; it slows down the aging of cells.
  • Protects against sun damage
  • Prevents premature wrinkling, acne, dry skin, pigmentation, uneven skin tone
  • Protects teeth and gums
  • Flushes out toxins in your body

and so much more!

I drank this smoothie this morning as a breakfast – it was delicious I might say! The flavors really balance each other out.

Carrots, Pineapple, Banana, Orange Juice, Ginger, Tumeric & Ice.

Here is your recipe! Save it, print it, pin it, use it, love it!

Cook Time (10 min)
Total Time  (10 min)



  1. 2 Cup Chopped Organic Carrots
  2. 1 Cup Chopped Organic Pineapple
  3. 1 Organic Banana
  4. 1/2 Cup Organic Orange Juice
  5. 1 Teaspoon ground Organic Ginger
  6. 1 Teaspoon Ground Organic Tumeric
  7. 1 Cup Ice



  1. Pour in your orange juice first, then your pineapple, your carrots, your ginger, your banana
  2. Ice goes on top
  3. Blend and whip well on high for about 5 minutes
  4. Enjoy



  1. If you don’t have pineapple, Oranges would compliment these flavors well

Grapefruit Salsa

Thanks for tuning in on our last day of the Grapefruit highlight! Tomorrow we will be starting a new food which will be Carrots. In honor of the Jess Ainscough passing.

If you’re a sweet and spicy type of taste bud – I think this is a good mix for you! The grapefruit tremendously lightens up the flavor palette here. I would say its comparable to a mango habanero sort of deal, but not that intense. There is a little bit of added sugar, and while I would like to say that is optional – I don’t think it should be left out. It carries out the grapefruit, seeing how it can be a bit tart if left alone. But it’s up to you – taste as you go.

I could see this at the type in a Mexican feast or even at breakfast; last night I made a breakfast feast for dinner and used this salsa and I was happy I did. There’s something about the splash of bittersweet that just sits well.

I know that the “Grapefruit Diet” is considered a fad – but hey if something dates all the way back to the 1930’s, I think it’s definitely worth trying again or bringing back to the forefront.

Since highlighting this food all week – I have learned the desire to eat one every day from here on out!

  • One Grapefruit has about 77 milligrams of Vitamin C (that’s more than 70% of you daily recommended value)
    • Vitamin C boost the immune system and fights the inflammatory assault of free radicals. Vitamin C also benefits the cardiovascular health by reducing plaque build-up which can lead to heart attack and stroke.
  • 1 cup of grapefruit juice contains about 2.5 grams of fiber
  • Low in calories at around 74 per 1 cup
  • Contains citrus limonoids that help prevent cancerous cells from spreading rapidly and excessively. Limonoids have been shown to help fight cancers of the mouth, skin, lung, breast, stomach and colon. Eating at least one grapefruit each day or drinking an 8-ounce glass of juice promotes a lower risk of getting cancer and prohibits the growth of cancer cells.

Grapefruit Essential Oil:

Grapefruit EO is a popular oil to use in conjunction with weight management programs, and can also mentally uplift to easy stress and anxiety. It’s extracted and cold pressed from the rind. You can also place a drop of the Grapefruit EO in your water or white wine, sounds tasty if you ask me!

  • Plant Properties: Energizing, Purifying, and tonic, Antidepressant, Antioxidant (powerful)
  • Uses and Benefits: Cleansing and Detoxifying, satiety, weight management
  • Mental Aromatic Effect: Fresh, Citrus, Uplifting to the Mind, Support of One’s own sense of self-love and approval
  • Chakra Color: Yellow

What this means … is that there are an incredible amount of benefits from the rinds of grapefruit, so don’t throw those away! Soak them in a jug of water for a detox grapefruit water, or – finely grate the peels (rinds) and sprinkle on a savory dish.

Bottom line, grapefruits are beneficial on many levels and while I do think they are an acquired taste because of the tart bitterness, there are ways we can sweeten or brighten its tasteful properties. And much like this dish, the grapefruit ironically adds sweetness to the spice.

RECIPE: Save it, pin it, share it, use it, love it!

Cook Time (15 min)
Total Time  (15 min)



  1. 1 Large Organic Grapefruit – cut and chopped
  2. 1/2 Organic Red Bell Pepper – minced
  3. 2 Tbs Organic Red Onion – minced
  4. 2 Tbs Organic Cilantro Leaves – chopped
  5. 2 Tbs Organic Lime Juice – freshly squeezed
  6. 2 Teaspoons Organic Sugar
  7. 1 Teaspoon Jalapeno – minced
  8. 1 Tbs Organic extra virgin Olive Oil



  1. In a medium bowl combine the grapefruit, bell pepper, onion, jalapeno, cilantro, and sugar – mix well
  2. In an additional small bowl combine the lime juice and olive oil, mix well and pour over the grapefruit mix
  3. Toss well, cover with foil or lid, and chill for a few hours before serving


By Sami Fait
Adapted from Mr. Food

Cook Time (15 min)
Total Time  (15 min)



  1. 1 Large Organic Grapefruit – cut and chopped
  2. 1/2 Organic Red Bell Pepper – minced
  3. 2 Tbs Organic Red Onion – minced
  4. 2 Tbs Organic Cilantro Leaves – chopped
  5. 2 Tbs Organic Lime Juice – freshly squeezed
  6. 2 Teaspoons Organic Sugar
  7. 1 Teaspoon Jalapeno – minced
  8. 1 Tbs Organic extra virgin Olive Oil



  1. In a medium bowl combine the grapefruit, bell pepper, onion, jalapeno, cilantro, and sugar – mix well
  2. In an additional small bowl combine the lime juice and olive oil, mix well and pour over the grapefruit mix
  3. Toss well, cover with foil or lid, and chill for a few hours before serving


By Sami Fait
Adapted from Mr. Food

Check back tomorrow for a Carrot highlight! and please, subscribe to our mailing list at the top right of this page, or at the bottom if you’re in mobile.

Have a fantastic week everyone!! Stay mindful, creative, and grateful!

Lynee Workshop

Heal-thy Self Kitchen Event! – April 29, 2015

Are you looking to learn how to cook a delicious nutrient dense meal that will leave you feeling satisfied and healthier?

We have just the event for you to attend!

If you live in the Phoenix area, you don’t want to miss this event and the opportunity to be educated on nutrition by a registered nutritionist. The event takes place in Scottsdale at Broadstone Waterfront Kitchen (at the Broadstone Condos) and is being led by one of our Mindful Girls Lynee Palacios, RDN. Lynee is a certified health coach and a Naturopathic medical student who strives to spread awareness and guides others to a healthier new you.

Come enjoy a fabulous and educational evening with Lynee. Learn how to cook a delicious nutrient dense meal that will leave you feeling satisfied and healthier!

  • Enjoy a glass of wine, good company, and gain some important knowledge on health and how you can optimize your well being by simply being more mindful of what we are putting into our bodies.
  • Know what ingredients are doing from a physiological and metabolic point of view and what corporate-sponsored nutrition and health companies don’t want you to know. Essential information that can change the way you live!
  • Foods are meant to energize us and optimize our health, come learn how!!

Early bird special $40, reserve your seat before the price goes up  (←click here to be taken to the Eventbrite page for tickets)

Roaming photos will be taken by Sami from Be Mindful, You’re Creative

Click the image to be taken to “Heal-thy Self Kitchen” facebook event for more details and ticket info

Lynee is passion about health, fitness, and Nutrition and believes in finding your true optimal wellness for a happy, healthy and successful life. Contact her for a free consultation, suggestions, tips, and rates. [email protected]

Thank you for taking the time to educate yourself on community events, it shows you do truly care about optimizing your health. And us here at Be Mindful, You’re Creative are here to help guide you – and at minimum be an educational resource for you. Subscribe to our mailing list to be notified of new educational blogs, giveaways, news, events, and all things Holistic Health and Fitness – our Mindful Shop is opening in Fall of 2015.





Banana Hemp Protein Pancakes

You just can’t go wrong with gluten free, protein pancakes! These are absolutely delicious, healthy, light, full of protein and natural sugar. How often do you have eggs and/or a banana in the morning? If you’re anything alike me, every day! Why not add a sufficient amount of protein boost with the feel of a comfort food.

This recipe yields about 3 medium pancakes, but don’t worry you will not be overly stuffed and bloated afterward.

*Organic, Gluten Free, Paleo, Dairy Free, Nut Free!*

 Prep Time  (5 min)
Cook Time (10 min)
Total Time  (15 min)



  1. 2 Organic, Cage-Free Eggs
  2. 1 Organic Banana – peeled & chopped
  3. 1 Tbs Organic Hemp Protein Powder
  4. 4 Organic Blackberries
  5. Sprinkled Cinnamon (saved for step 2)
  6. Organic Extra Virgin Coconut Oil
  7. Organic Agave Nectar
  8. 1 bowl
  9. 1 Medium size pan
  10. 1 Spatula
  11. Spoon or small cup scooper



  1. Heat your pan to medium low setting and grease it with the coconut oil
  2. Put your chopped and peeled bananas, cracked eggs, and blackberries into the bowl and mash together
  3. Once mashed together, add protein powder
  4. Continue to mash until no longer able to mash, small bits are okay
  5. Take your ladle style spoon or 1/4 measuring cup and scoop the batter, carefully pour into the middle of the pan until desired thickness. Take spatula to form perfect circle
  6. Sprinkle your cinnamon on the entire circumference
  7. Let cook for a minute and check the underneath to ensure burning isn’t taking place, flip when needed and repeat on the other side – it’s done when the inside is cooked!
  8. Set aside and continue making the rest
  9. When finished, drizzle the agave nectar on to taste
  10. Done!

By Sami Fait
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