I scream. You Scream. We all scream for ICE CREAM! SO for Graduation//Christmas my family got me an ice cream maker, which is a DREAM come true! I love ice cream, but I hate that my all time (dairy free) ice cream is like $7 FOR A LITTLE PINT! -So Delicious (yes that is the brand): Mint Chocolate Chip *sigh* AND even my favorite (cream da la cream) ice cream (Graeters: Mocha Chocolate Chip), packed full of sugar and dairy is still like $5 for a pint.  Side Note: Graeters is a Kentucky Local Ice cream, made with love and badassery- Much like Kentucky in general, it is a heaven kind of thing.  ANYWAY Since I hate spending money, and I have this handy new gadget to play with- Oyster Ice cream Maker: $35 at Target (you can get it in PINK! EEEPP!) My first Ice cream experiment: Dairy Free Chocolate Chip Espresso! ALL THE NOMS! So to PREPARE your Ice cream maker, take out the bowl and freeze it, it says at least 8 hours, but the longer the better! This also gives you the time to prepare your ice cream base, which takes 5 minutes, but it needs to chill out in the fridge for a day.  Ingredients: Unsweetened Coconut Milk (You'll be using 3.5 cups- one carton has about 8) 2 t Vanilla extract 1/2 C Honey 8 T Espresso (Brewed) - I used instant espresso (that I brewed) and it was awesome CHOCOLATE CHIPS!- I used Enjoy Life, because they're dairy free, delicious and they have less sugar than any other brand.  How to make it: Mix all your ingredients (except the chocolate chips) in a sauce pan, bring to a boil and then let simmer for 3-5 minutes.  Chill in the fridge for a day or so Once that is done, assemble your ice cream maker and turn on, pour your mixture into the bowl and add the chocolate chips.  Let the ice cream maker do its magic for about 30-40 minutes. Scoops and enjoy! xoxo Breeze. 

1. What is your real name? My name is Morgan, but you can call me Breeze. 2. How old are you? I am a 22 year old with an old soul. 3. What is your favorite (healthy) meal? Ohhh that's a tough one.... Sushi. Raw salmon and cucumber with brown rice and srirachia- yes lord! 4. What is your favorite (unhealthy) meal? This one is even harder. See, I can't have dairy anymore because a few months ago I was diagnosed with a dairy intolerance, but before that I would have to say a three way tie between stuffed crust pepperoni, sausage and jalapeño pizza with ranch to dip it in, chicken Alfredo, or fried pork chops and Mac and cheese. Dessert: pecan pie (God's gift to man kind) 5. How do you handle situations where you're tempted with cheat food, and no healthy options? Sometimes you just have to sit back and say, "Thank you Lord for blessing me with this food today, amen. Dig in!" 6. What motivated you to lose all your weight? This is funny- to get back at a boy. So I started my journey in spite of a jerk that I broke up with, who told me that I had gained so much that I was unattractive (which I had gained 80lbs while we were together), but after I lost 20lbs I kept going because I liked how I was feeling, I didn't care about what anyone thought. I did it because I loved that it brought me closer to God. 7. You talk a lot about your faith, how do you handle non-believers? The same way Jesus would. I am a broken vessel for God, I am supposed to live my life for him and speak light into people's lives, I am broken yet functional, his word is supposed to pour out of me in every chance it gets, I shouldn't contain it for the final destination. I still love the people who make fun of me for believing in something I can't see, because I pray that one day they will wake up and find that they are here for more than just working and paying bills. We are nothing without God, we were made from dust and when we die we will become part of this earth again- but my soul will live forever, and my mission is to give everyone I meet the opportunity to have life after death as well. 8. Why did you start Biceps&Basil? Because I want people, specifically broke college students to understand that Ramen noodles and pizza are not the only options you have. Plus, I really love food. 9. How do you relate with poor college kids, since you talk about them so much? I was one, and I still live like one, even though I'm not one anymore. I live in a studio apartment, above an old business (that isn't there anymore), I have a dorm sized fridge and no heat in my apartment. I cover the windows to keep the heat from my little space heater inside my bedroom//kitchen//living room area. 10. Do you have any pets? I did, I don't anymore. I used to have a sweet old pup named Capone. He is a Yorkie-beagle mix and he is the sweetest pooch ever, but he has gotten old and feeble and can't keep up with my lifestyle anymore so my mom takes care of him. I love dogs more than anything, and once I get back from the World Race, I'll get another dog, a big one. 11. You once did a post about wedding cake, and you mentioned that you don't want to have a wedding. Why? Well, I photograph weddings occasionally and I supervise weddings at a museum that I work at. The brides are always stressed and they worry about everything. Being perfect, it's really over done. I don't think marriage should be a stressful show, so I want to elope in the mountains and have a nice breakfast. 12. What do you like to do as a hobby? I don't know...squats? 13. Where did you learn to cook? Family taught me how to make a meal out of butter, pasta, veggie oil and a bad of cornmeal, but I taught myself how to cook healthy meals. 14. When was the last time you had McDonalds? March 2014, gravy and biscuits. I threw up afterwards. 15. When was the last time you had soda? July 2014, I was sick and I had 3 sips of a sprite. I hated it.

Another year in the books, praise the lord! So I'm gonna be really honest here for a minute- I haven't been the best health coach...or the best blogger throughout the holiday season. So let me catch you up. In early December I started writing my thesis, four days before it was due- bad decision y'all. (I ended up writing 28 pages front and back, single spaced, and making an A, but it was hell). On December 8th, I applied for the World Race- 11 months in 11 countries, serving God- and was accepted! On December 13th, I graduated from college- it was awesome. On December 15th, the man that I was seeing came home from serving overseas. On December 18th, we broke it off- God opens and closes doors for a reason, his plan is always better than ours. On December 23rd, I drove home for Christmas- and I got an ice cream maker (yes!) On that night, I met two amazing people in the missionary field, and I know 100% that this is the life God wants me to live. On December 24th, I hung out with some really awesome people and played card games until the wee hours of Christmas morning, I ate my weight in home made peanut butter fudge and indulged in some home made peach moonshine and beer (without getting sloshed) On Christmas Day I ate 4 bowls of spaghetti and ran 10 miles, then drove back to Bowling Green. Last night, in a hormonal mess of a basic white girl that I am, I watched Spanish soap operas and cried as I shoveled dairy free ice cream down my throat because all I want is a man that brings me tacos and cuddles with me while we watch Netflix. (Obviously those aren't the only requirements but you get the gist) So as I sit here, I currently have a heavy heart because I have eating my emotions for the past month- the good, the bad and the ugly. Which has caused me to lose my gains and pack on the Christmas calories (I actually haven't gained weight on the scale) So! New year, new slate, new promises. I'll be blogging more! I won't eat my emotions, I'll be competing in more races- I'm doing a Spartan, y'all! And I'm moving up in the world! That being said, Y'all don't know me very well, so tonight I'll be doing a "about me" post and next week I'll be starting weekly "health coach hangout: Q&A" posts as well as my weekly recipes- once I stop eating sandwiches. So please! Send me some love! I'll answer anything! [email protected] xoxo

Vanilla Coconut Milk Calories: 181.2 Carbs: 18.8g Fats: 9.56g Protein: 3.5g Fiber: 3.6g Sugar: 12.82g Sodium: 11.2mg Remember, this info isn't including your favorite spirits!

Hello, Hello!  I just wanted to drop by and leave a little love note.  I am so sorry I havn't posted in a million years, and trust me, there will be a large update when I do post.  Some things that have happened in that past month: I bought a new car.  My handsome fella is home from Afghanistan.  I graduate College in 14 days.  I just started writing my thesis (oops) I have been building muscle like it's my job!--which it really is.  I have driven all over the U.S. and am finally back in KY for a few months.  So there is my life right now.  I miss you guys just as much as those who miss me.  if you want to keep up a little more with what it happening in my life for the next month or so, you can Follow me on Instagram (@bicepsandbasil) xoxo

Green Beans. A favorite of mine, my Grandmother would always do canned green beans with ham, I was always more a fan of the actual green bean, so this simple green bean side is perfect. What do you need? 1 LB of Green Beans (from the vegetable section at the grocery store, none of that canned business.) Minced Garlic a smidge of olive oil. How do I make it? 1. Take the steams off of the green beans on both ends. 2. Heat up the garlic and a little bit of olive oil in a skillet. 3. Throw in the green beans. 4. Sautee those son of a guns! 5. ENJOY! Nutrition: Per 2.4oz Calories: 24.14 Carbs: 5.4g Fat: .19g Protein: 1.3g Fiber: 2.2g Sugar: 1g Sodium: .7mg xoxo

Protein: 1.6g Fiber: 1.75g Sugar: 1.6g Sodium: 30.9mg xoxo

Sweet Potatoes Simple. Sweet. To the point. 1. Preheat the oven to 400 degrees. 2. Wash the potatoes and place on a foil covered baking sheet 3. Poke holes in the potatoes with a fork. 4. Bake for 40 minutes. 5. Cut in half and ENJOY! Nutrition: for HALF a sweet potato Calories: 79.5 Carbs: 18.35g Fat: .15g Protein: 1.8g Fiber: 2.9g Sugar: 7.45g Sodium: 32mg xoxo

Turkey Cranberry & Walnut salad on Spinach I LOVE Chicken Salad, and I wanted to do something like that with turkey for this dinner because WHY NOT? What do you need? 1 Small onion 1 Carrot 1 individual size container of plain Coconut Milk yogurt- if you can’t find any at Kroger then Plain Greek yogurt will be fine. 1 LB of turkey (You can cook the turkey on your own and then tear it yourself if you’d like, but I had to buy thick sliced (Simple Truth Roasted Turkey) from the deli because Kroger doesn’t start selling turkey drumsticks until Nov. 14th.) ½ Cup dried cranberries ¾ Cup Chopped RAW Almonds. 1. Slice your veggies. 2. Tear your turkey into shreds. 3. MIX IT ALL UP! 4. Put a Dollop on a bed of spinach and ENJOY! Nutrition: For ½ Cup of Salad Mix Calories:  178.25 Carbs: 8g Fat: 10.5g (All HEALTHY Fats) Protein: 14g Fiber: 1.6g Sugar: 4g Sodium: 339mg xoxo

1. Preheat the over to 350 degrees. 2. When the oven is all ready to go, throw the corn in- husks and all for about 30 minutes. 3. Peel off the husks and ENJOY! Nutrition: Per ½ ear of corn (because I can never eat a full one) Calories: 43.5 Carbs: 9.6g Fat: .6g Protein: 1.65g Fiber: 1.35g Sugar: 1.65g Sodium: 7.5mg xoxo

So, a few weeks ago I was diagnosed with a dairy allergy. Even though it isn’t the worst thing in the world….it kinda is- only around the holidays though. See, every year for Thanksgiving, my Grandmother cooks everything from scratch, soaked in love and BUTTER- basically Paula Dean is worshiped in my house. Growing up, I always thought my grandmother’s Thanksgiving purge was healthy because my grandfather refused to eat anything that wasn’t made on the farm. Well, that isn’t the case. A little history about my family, I only have a few family members left because they have since passed from heart disease. I grew up knowing that all the men in my family are prone to having heart disease, both of my grandfathers and a second cousin have passed, my uncle is in heart failure and now my grandmother is in heart failure. I know it is because of my family’s diet- but even me saying that I am now allergic to dairy, and won’t be able to eat the food that they are cooking, they won’t change. The response I received was, “Well, what are you bringing for your meal?” This is TOTALLY understandable, because this might just be the last time they get to do this, why not do it the way they did in their child hood? So, in light of this, I decided to make Thanksgiving Dinner, for the whole week as my meal prep. #dreamsreallydocometrue This isn’t your normal Thanksgiving dinner though, instead of falling asleep on the couch watching the parade, I’ll probably go for a nice long run, because my body will be FUELED. First off, what’s on the menu? Mashed Cauliflower Green Beans Corn Sweet Potatoes Turkey Cranberry & Walnut salad on Spinach. I really wanted to highlight all of my favorite parts of the feast and turn it into a meal that wouldn’t slow me down, because I really hate feeling sleepy, unless it’s a snuggle up, drink hot cocoa, wear sweatpants and cuddle with my favorite person and a puppy kind of day. Which never happens. Haha. the easiest way to instruct this meal is to divide it up: So pay attention to the next 5 posts. xoxo

Do you want to know what I love? God.  Lifting Weights. Beautiful Portraits.  Herbalife.  Cuddling.  Football. Good Hair Days.  Camping.  and HOT CHOCOLATE.  I just made a fresh batch of Almond Milk, and let me tell you how spectacular it is! (Interested, make it yourself!  [ Almond Milk Recipe ] ) One thing that I LOVE about Herbalife and having the BEST nutrition in the world, is that I can have a cup of Hot Chocolate for breakfast AND another meal if I'd like.  It is literally my dream come true.  Recipe:  2 Scoops Herbalife Chocolate Formula 1 1 Scoop Chocolate PDM a dash of cinnamon 8oz Almond Milk Optional: 1 Scoop Herbalife Prolessa Duo- lean mean fat burning machine! Blend it all up, pour it into your mug, heat up in the microwave.  Enjoy! Nutrition: (Without Prolessa) Calories: 192 Carbs: 17.2g Fats: 6.55g Protein: 17.7g Fiber: 4.3g Sugar: 9.7g Sodium: 245mg Nutrition: (With Prolessa) Calories: 262 Carbs: 22.2g Fats: 12.55g Protein: 17.7g Fiber: 4.3g Sugar: 9.7g Sodium: 260mg xoxo

My favorite type of milk.  Almond Milk.  See, I used to buy Silk Almond Milk, but not only is making your own SO entirely satisfying, but its also so much healthier for you because Silk Almond Milk has added sugar, when I don't need the extra sugar- almonds are sweet enough as is.  So what do you need? 2 Cups of RAW Almonds 4 Cups of water (for blending) Warm water and salt (for soaking) 1 tsp Vanilla Extract (optional) Blender Strainer  Cheese Cloth (Or panty hose) 1. Good things come to those who wait, so place the almonds in a bowl of warm salt water before you leave for work and let them soak for about 10 hours. This is IMPORTANT, because it will pull out all of the insoluble stuff in almonds that isn't good to have in the milk, it will also soften up the almonds, which is really good for blending. 2. Once you get home, rinse and strain the almonds and then place in a blender with the 4 cups of water.  3. Blend your little heart out- (if you're adding Vanilla, do it when you start blending. 4. Now, get out a big bowl and hover a strainer over it, pour your nut blend into the cheese cloth or panty hose. 5. Let all the milk strain into the bowl. Just when you think you cant get ANYMORE milk out of the mixture, squeeze the nut blend in the cloth and more will drain out.  6. Drink up Y'all! You just made Almond milk! Nutrition Info: Makes 4 cups Milk Per 1 Cup Milk- Calories: 42 Carbs: 1.2g Fat: 3.8g Protein: 1.2g Fiber: .8g Sugar: .2g Sodium: 0mg Calcium: 2% daily value xoxo

A few weeks ago I went out to eat at one of my favorite Mexican restaurants with a few buddies of mine. I made a comment how I would really LOVE to learn how to make my own Mexican Rice because I hate going out to eat and spending so much money on rice, which is relatively cheap.  His response: "Well, I don't see why you wouldn't just come here and get it, its fast." Whoa, it really hit me that we are mammals that eat for convenience.  Yes, it takes a few hours to cook for the week, yes I have to make the time to calculate all the nutrition info, yes I spend more money on Tupperware that I do actual dishes- BUT I know that I am eating good, clean, wholesome and delicious food to FUEL my body for the strenuous activities that I do on a daily basis. So I decided to make my own Mexican Feast, and let me tell you- Making Mexican rice is hard, and I totally failed. SO I decided to make Tortilla Chips to go with the bulk of my meal, which was a Chicken & Shrimp Fajita mixture. I am surprised at how easy it was! (Maybe I should have made tortillas for a living) haha. So what did I have in this meal? 1 LB. Thinly Sliced Chicken Breasts  .5 LB Shrimp 1 Jalapeno 1 Red Bell Pepper 1 Green Bell Pepper 5 Ears of Corn (In the husk) 1 head of Cauliflower Corn Tortillas Kroger's Private Selection 'Restaurant Style Salsa' (I'm not very skilled at making salsa yet.) Olive Oil Dried Oregano Cayenne Pepper Lemon Pepper How do you make it? Super Simple, y'all! 1. Slice your veggies (Peppers) and clean your meats! (Then Slice up your Chicken breasts) 2. Throw your peppers into the skillet and start to sautee.  3. Mix your Chicken and Shrimp in a bowl with 2 TBLSP Olive Oil, Oregano and Cayenne Pepper- I used about 1 TSP Oregano and 2 TSP Cayenne Pepper 4. Once the Chicken and Shrimp are covered, throw into your skillet that has the peppers in it.  5. Cook until the chicken is done! NOW, I had Cauliflower and Corn as a side, so for the corn: 1. Put your oven on 350 degrees.  2. Place the corn, in the husks on a baking sheet and cook for 30 minutes on 350.  3. They're done! Cauliflower: 1. Chop it up, throw into a skillet with 1 TBLSP Olive Oil and some Lemon Pepper (Optional) 2. Cook until the edges become a golden brown.  Tortilla Chips: 1. Rip up the Corn tortillas in what ever size strips you want. 2. Heat up 3 TBLSP of Olive Oil in a skillet.  3. Throw in all the tortilla strips at once.  4. Fry until crispy and golden brown.  5. Enjoy with two TBLSP Salsa! There you have it! It makes 5 servings! So what is the Nutritional Value: Fajita Mix, Corn and Cauliflower: Calories: 258.8 Carbs: 25.36g Fats: 11.1g Protein: 19.96g Sugars: 6.06g Fiber: 5.26g Sodium: 143.2mg Chips and Salsa?- Two Corn Tortillas and 2 TBLSP salsa Calories: 230 Carbs: 21g Fats: 15.5g Protein: 2g Fiber: 3g Sugars: 3g Sodium: 220mg

So this weekend was INCREDIBLE! I am so blessed to be a health coach and have an amazing company that supports, loves, cares and gives back to their coaches! I just wanted to take a moment of your time to really make you understand the nutritional break down of certain foods compared to the cost you're spending.  See- there is a difference between the way a poor man and a rich man views the world- regardless of what they're rich in (Money, Experiences, Love...ect.) A rich man will INVEST his money, which means that the money will ultimately return to him in some shape or form, where as a poor man will SPEND his money, which means it is gone- FOREVER. Never to reap any benefit from it.  We need to INVEST into our health by INVESTING in the food we eat so we can be RICH in our health.  Still with me? OK, so I am a health coach and I use Herbalife Products as a tool to help myself and my clients receive AMAZING results.  Myself: On the scale, I am down 60 pounds, but according to my Body Compositions I have lost 70 pounds of fat and gained in muscle mass.  ALL because of Herbalife, hard work and eating well.  Now, lets say would want to be on a rigorous nutrition program and the total monthly cost is $190/month (Every plan is different and customized to the individual, I am just throwing out a number) This includes: Product, Shipping, Coaching- all that good stuff.  In a 30 day month, that is less than $7 a day.  at LESS THAN $3.50 per meal that it replaces.  The only difference is that you pay for it all up front at the beginning of the month.  Now, lets break down the daily nutritional VALUE of what is recommended to a 5 foot 2, 22-year old female weighing in at about 150 pounds. (Just because that it what I am) Now, an average person meeting that criteria will need to intake about 1,500 calories a day to maintain their weight, I can intake more because I am more muscular (each pound of muscle burns 15 calories where as each pound of fat only burns 3) With in those 1,500 calories, 30% should be HEALTHY fats, 30% should be carbs and 40% should be protein.  So about 50g fats, 112g carbs and 150g protein.  The daily recommended amount of sugar is 25g and sodium is about 1,500-2,300mg NOW, lets break down a McDonalds Double Cheeseburger meal, because it is the most popular lunch/dinner item.  $4.19- Double Cheeseburger, Medium Fries and a Medium Coke.  Calories: 970 Carbs: 134g- with only 6g of Fiber (yikes) Fats: 37g Protein: 28g Sugar: 62g Sodium: 1,235mg NOW an Herbalife Formula 1 shake- Replacing 2 meals of your choice daily. LESS THAN $3.50- Tasty & Fulfilling Formula 1 shake with 8oz water and ice- contains 21 essential vitamins and nutrients. (I use unsweetened almond milk because I love it) Calories: 90 Carbs: 13g Fats: 1g Protein: 9g Sugars: 9g Sodium: 95mg Now, do you see the VALUE of these products? You're balancing your nutritional VALUE to help you maintain or advance your health and active lifestyle.  I know we eat for convenience because we are fast paced beings who need to eat fast, but we need to eat with INTENTION. Making an Herbalife shake takes LESS THAN 5 minutes, that is FASTER than going through a drive thru line at McDonalds. It is my dream that everyone realizes that changing your lifestyle will CHANGE YOUR LIFE. If you want your life to change, you have to change. xoxo 

Weddings.  I LOVE weddings, but the funny thing is: I don't want to have one.  Here is a little tid bit about me, I also am a wedding photographer.  I know, I am a jack of all trades.  This weekend I drove up to Cincinnati for a dear friend (and Herbalife Clients) wedding. The night before, Summer and I decided to make Coconut Key Lime Cupcakes. Let me explain how delicious they are. Imagine Heaven.....in your mouth. Now, they were better the next morning, with or without the icing. I was a little afraid at first because I wasn't sure how the actual cupcakes would turn out being made with no added sugar (other than from natural items) and not actual flour. I was pleasantly surprised. So here is what you need: 1 and 3/4 cup of Almond flour 1/2 Tblsp Baking Powder 1 Cup coconut milk  yogurt (found the brand "So Delicious" in the gluten free/vegan area of Krogers- if you can't find it then plain or vanilla Greek Yogurt will be fine.) 5 eggs 1/4 cup Honey (or Agave...or Maple Syrup- but note the sugar content) zest from about 3 limes 1 tsp Vanilla extract 1/2 Cup Coconut Oil (Liquified- which is at room temperature) 1/3 cup Dark Chocolate Chucks (I used unsweetened, which is 100% Raw Cacoa- but any would do, just remember you're adding more sugar) For the icing we just did Pillsbury Cream Cheese frosting, but it was great without it.  How do you make them? 1. Preheat the oven 350 degrees and mist a cupcake or loaf pan.  2. Zest your Limes with a cheese grater.  3. Mix all of the dry ingredients together, including the chocolate chunks.  4. In a separate bowl mix all of the wet ingredients except the coconut oil.  5. Slowly whisk the dry ingredients and the wet ingredients together, then fold the coconut oil into the mixture, this will incorporate air to help fluff it up.  6. Pour the batter into your muffin tins and cook until they start turning a golden brown! 7. Let cool and you can ice them, or eat them as is! Nutritional Info- Per Cupcake Calories: 246 Carbs: 12.3g Fat: 21.16g Protein: 6.6g Fiber: 2.5g Sugar: 7.5g Sodium: 62.29mg Now if you decide to add the icing, here is the nutritional value for JUST THE ICING Calories: 150 Carbs: 24g Fats: 6g Protein: 0g  Fiber: 0g Sugar: 22g Sodium: 70g Obviously, I don't recommend using the icing, but it suited the wedding guests, so I'll take it.  xoxo

1C Almond Milk 4t Vanilla Extract 1t Cinnamon 1t Nutmeg 2C Pumpkin Puree 1/2C Brown Sugar 2 scoops of Chocolate Protein Powder- I used Herbalife24 Rebuild (Because it is AMAZING) 2T Olive Oil 4T Peanut Butter 4C Raw Oats Mix it ALL the ingredients (Except the oats) in a sauce pan and whisk together until they come to a boil, take the sauce pan off of the heat and add the oats. Scoop out into balls and put in the fridge to harden! YUM! Now, I made a nutrition sheet when I made the cookies, but I can’t seem to find that sheet anymore, which just means that I am going to have to make them again! Haha. I DO remember that each cookie was under 100 Calories and had at least 3g of protein, but you will have to figure up your own nutrition info based on what type of protein you use. xoxo