Today I am attending a meditation class in NYC.  It starts at 11am, so I am in a bit of a rush (ha!).  I hit the gym bright and early this morning for 45 minutes of cardio (woot, woot!) and after a quick shower, I hit the kitchen to whip up an oat pancake (formerly called a scramble).  It's been a while since I indulged in one for breakfast and it totally hit the spot. 

1/2 medium banana
4 Tbs Gluten Free Oats
1 Tbs Chia Seeds
2 Tbs Chocolate PB2 (I'm out of sunflower seed butter - waaaaaah!)
4 Tbs Coocnut Milk
Several Twists Trader Joes Coffee, Chocolate & Sugar Blend, optional
Splash of Pure Vanilla Extract, optional

Mash banana in a bowl and add remainer ingredients, stirring to combine. Let rest while you heat a generously sprayed (or oiled pan) over medium heat.  Once pan is heated, plop mixture into the pan and cook for 3 to 5 minutes or until golden brown.  Flip and cook other side another 3 to 5 minutes or until golden.  Enjoy as is or with toppings of choice, such as maple syrup. 

Last night before bed, I made stuffed cabbage (in the crock pot!) which I am fixin' to have for lunch (or dinner - depends what time I get in).  I cant imagine it photographing pretty but I will try so that I can post a picture later this weekend.  My fitness goal for today is 12,000 steps and thus far I logged 7,000 steps on my Fitbit   :-)   Aside from that I have decided to fly by the seat of my pants instead of planning out the weekend.  I am off on Monday (Thank you, Dr. King!) and hoping to cook up some deliciousness between now and then, which means I'll be back with a post soon enough!

Positive vibes to all for a fantastic weekend ahead.  Until next time, I'm off like a prom dress!

Refocus on Food & Fitness Day 3
(and back to work after the New Year Day 1 - Meh!)

Yesterday my head felt clear and my spirits soared, while today I woke up feeling groggy and so not in the mood to tackle the day ahead.  Go figure.  Fortunately it subsided and by noon I was back to feeling like my usual sunny self.  However, that too subsided after a kitten fight with Darin.  Adding insult to injury was the text I received from the Narcissist, who by the way STILL owes me money, about an hour or so after.  My ruffled feathers didnt straighten until approximately 4:30pm, which also happened to be when I bounced out of my office and headed straight for the gym.  With my fitbit indicating a mere 2372 steps for the day thus far I was ready to work it out like no other.... and thats exactly what I did!   I left the gym nearing my goal of 10,000 (woot woot!) and feeling the best I'd felt all day.  By the time I arrived home, I was famished.  I hit the kitchen and promptly made a hearty dinner.  Mmmmmmm, so good!!

Hope you all had a great monday and positive vibes for a fantastic week ahead!  I have a standard week lined up, + a hair appointment on friday and a meditation saturday morning in NYC that I am really looking forward to.  I'm hoping to post again mid-week and then again after the weekend.  Until then, I'm off like a prom dress!

1 small granny smith apple, peeled and shredded
1 Tbs Coconut Nectar
1 cup Coconut Milk (So Delicious, Sugar Free preferred)
1 Tbs Chia Seeds
1/2 tsp Pure Vanilla Extract
1/2 cup Gluten Free Rolled Oats
2 Tbs Currants, soaked overnight
Apple Pie Spice, to taste

Peel and then shred the apple, placing apple shreds in a small container.  Add coconut nectar (or sweetner of choice) and pie spice (to taste).  Add oats, chia seeds, coconut milk, and stir.  Cover and place in fridge overnight.  Prior to eating in the morning, stir in currants and a splash of coconut milk (or water).  Stir and enjoy!

Cranberry Beans in the Slow Cooker

1 1/2 cup cranberry beans, soaked overnight
1 can diced tomatoes
1/2 red onion, chopped
1 tsp garlic, paste
Water, as needed to almost cover beans in crock

In a 2 quart slow cooker, combine all ingredients and stir to combine.  Cook on high 4 hours and reduce to low until beans are tender.  Once cooked, scoop bean mixture out of the crock with a slotted spoon. 


For the Salad

1 Hearts Romaine, chopped
1/2 green pepper, chopped
1 chunk red onion, chopped
1 handful grape tomatoes, sliced
1/4 cucumber. chopped
1 Tbs green olives w/ jalapeno's, chopped
1/4 cup Daiya Cheddar Shreds

Combine all salad ingredients in a bowl and heat up cranberry beans.  Once beans are heated, mix into the salad and top with salsa if desired.  Enjoy!  

1 medium zucchini
2 heaping Tbs breadcrumbs
2 heaping Tbs nutritional yeast
Salt and pepper to taste
1 tsp basil
1/2 recipe tempeh not meat (recipe below)

Preheat oven to 400F.  Spray a small baking dish with cooking spray and set aside.

Slice ends off zucchini.  Cut zucchini down the middle lengthwise.  Use a small spoon to remove zucchini seeds and pulp and hollow out zucchini leaving a well to place the filling in.   

In a small bowl combine breadcrumbs and nutritional yeast.  Season with salt and pepper.

Arrange zucchini boats in the baking dish.  Spoon half of the nutritional yeast/breadcrumb mix into the zucchini, then fill with tempeh (not meat) sauce.  Sprinkle with remaining nutritional yeats/breadcrumb mixture.  Bake at 400F for 30 minutes or until zucchini is tender and breadcrumb mixture is lightly browned. 

Tempeh (Not Meat) Sauce:

1 package diced tempeh (I used Garden Veggie)
1 bell pepper, diced  
1 large chunk red onion, diced
1 tsp garlic, minced
2 Tbs Italian Seasoning Blend
1 22oz can crushed tomatoes with basil
Salt and pepper

Generously spray a small pan and heat over medium heat.  Cook diced tempeh until it starts to brown.  Add garlic, onion, and bell pepper, crushed tomatoes, Italian seasoning blend, and salt and pepper (to taste). Bring to a boil, reduce heat, and simmer uncovered 20 minutes.

Happy Saturday, Kids!

We are on week into the new year, which for me kicks off my official post-holiday mind and body reset.  It's safe to say that I was a good time this holiday season in terms of cooking AND eating all sorts of delicious, most of which was out of my usual eating repetiore.  I kicked off 2012 feeling like an overstuffed thanksgiving turkey.  The damage from this year's overindulgences:  3 lbs gained.  (Yeah, I know - 3 pounds isn't all the relevant and some would argue I needed it, but tis by no means the point so please bear with me!).  However, unlike many others I make it point not to vow diet and fitness resolutions, particularly come January 1 as I always take vacation the first week of January.  Vacation for me signifies a break from the usual day to day routine and I make it a point to kick back and relax carefree and flying by the seat of my pants.  The week has gone quick.... TOO QUICK... and yet I find myself extra eager to re-focus my mind, reset my body, and ultimately go back to my usual food and fitness routine for two reason: 

1.  I'm a dietary creature of habit who prefers not to go through her days feeling like an overstuffed bird.

2. FITBIT ULTRA WIRLESS TRACKER

For those not familiar with fitbit or fitbit ultra, simply click the picture above and it will take you directly to the site, but the jist of this nifty device is that it tracks steps and calories burned, monitors sleep, and helps you stay motivated!  In my opinion this is a health and wellness MUST and I am really not just saying that (because I'll make a small commission if you buy one after clicking either the picture above or the one in the side bar to the right).  I LOVE LOVE LOVE my fitbit (maybe a little too much) and I even gifted Darin with one this holiday season (and even he is lovin' it!!)

So today was DAY 1 and I kicked off my morning with a fruit smoothie, using a new protein powder.  I made a batch of cabbage vegetable soup in my 2 quart crockpot, which I enjoyed for dinner along with some quinoa and a mock fried plantain.  Snack included my beloved protein popcorn.    According to my fitbit ultra, I took 4322 steps, climbd 14 flights of stairs, traveled 1.8 miles, burned 1684 calories, and my activite score was 665.  Woot woot!  Not bad for a Saturday :-)

Moving on -     

I found the recipe (by the Tasty Cheapskate) for the amazingness pictured above through the Secret Recipe Club's Cookie Party and all I can say is that it did not dissapoint.  The macaroon's were easier to make than I anticiapted and thus far have received rave reviews from all we have tried them.  There is no doubt that I will definately be making them again in the very near future :-)

And on that note, time to dash off.  Enjoy the rest of your weekend!!

These were a happy accident as I had no intention on making corn tortilla cups the other morning nor did I plan to eat egg whites.  I woke up at the ass crack of dawn so that I could hit the gym before work.  I headed to Sky (Athletic Club) for my usual morning cardio with a tropical (Mango! Pineapple! Banana!) fruit smoothie on the brain.  45 minutes of heart pumpin' cardio and a 5 minute drive home later, I stood in my kitchen, fridge door open wanting nothing to do with a fruit smoothie and everything to do with my dear old friend "Fiesta Whites".  As I plucked the necessary ingredients from the shelves, I opened my seemingly designated drawer only to descover that I was out of cheese shreds (drats!) but in with gluten free corn tortillas (score!).  15 minutes later, the Fiesta Breakfast Cup was born!  

Enjoy!

Fiesta Breakfast Cups
Serves 1

2 corn tortillas

1/2 cup egg whites
Dash Garlic Powder
Pinch Mrs Dash Onion & Herb

4 Tbs Salsa
1 heaping Tbs of Nutritional Yeast, optional
Cilantro, garnish

Preheat oven to 350F.  Take cupcake (or muffin pan) and flip it upside down.  Set aside. 

To make cups:
Lightly wet tortillas (I always buy the smallest sized ones) and place between two plates (bottom plate right side up, top plate flipped upside down like a cover) and microwave 1 - 2 minutes.   Remove from microwave and lightly spray with cooking spray.   Place tortillas in between the cups on the upside down muffin pan so that it forms the shape of a bowl.  (This works best when you place the tortill in the middle of four cups, arranging as needed but dont stress it too much as it somehow always comes out great even when it looks wonky on the pan).  Bake at 350F for approximately 9 minutes, or until tortilla start to turn golden brown. 

Meanwhile, season and cook egg whites on stove burner as you normally would.  Once cooked, remove from the pan and chop so that it fits into the cups.  Then, in a small mug, mix together the salsa and the nutritional yeast.  Microwave until hot.   

To assemble:
Place tortilla cups on a plate.  Add chopped egg whites, then top with salsa mixture.  (If I had cheese shreds I would have tossed the shreds with the egg whites and then topped with salsa).  Garnish with cilantro.  Serve hot. 

Special Note to the Ladies:
I don't know why, but in my experience, men are impressed by these tortilla cups.  When asked how you made them, simply reply "magic", then smile and wink.  :-)  

Your welcome  xo

Jillian Michaels Ripped in 30 + 30 minutes Cardio (Treadmill/Elliptical)

I began the day with a vigorous workout and had another juice for breakfast (minus the parsley due to having run out).

1 lb carrots
2 green apples
1 large grappefruit
3 leaves romaine

Eager to catch some rays, I packed my little cooler (BBQ Kale Chips, Sweet Potato Haystack Fries, and two mini Black Bean Quinoa Burgers topped with Red Onion Basil Aioli).  Then I got flax crackers going in the dehydrator and headed out the door. 

Red Onion Basil Aioli
Scaled down recipe from Voracious Eats

1 Tbs Red Onion
1 tsp Nayonnaise
1/2 tsp fresh basil
2 twists fresh ground black pepper

Sweet Potato Haystack Fries:
Two sweet potatoes, washed, spiralized & seasoned with olive and several twists of Trader Joes Everyday Seasoning Blend.  I dehydrated these iin my Good4U 9 tray at 145 for an hour, then at 105 for 15 hours.

BBQ Kale Chips
Using the BBQ Sauce recipe posted here and the method described here these are by far my favorite kale chips!

Unfortunately, mother nature had different weather plans that I anticipated but this turned out to be a good thing in that I found myself at the Christmas Tree Shop (never a bad thing) and scored a little gem but I'm saving that for tomorrows post :-)

In regards to the flax crackers, I am about 14 hours in and they are looking fantastic.  Once they are ready I will post a picture but in the mean time, here is the recipe:

Spicy Summer Salsa Crackers
Adapted from Raw Foods on a Budget

1 1/2 cup flaxseeds, whole
3 cups water

1/2 cup chia seeds
1 cup white corn 
1 large locally grown red tomatoes
1/2 medium red bell pepper
1/2 medium white onion
2 cloves garlic
1/2 tsp sea salt
1/2 bunch fresh cilantro
1/8 cup olive oil
1 tsp cayenne
    Fresh ground pepper, to taste

Soak flaxseeds overnight (or at least 6 hours).  When soak time is complete, pour seeds into a large bowl.   Next, you will make a liquid sauce to add to the flaxseeds. Remove the corn from the ear using a knife. Now, blend the corn, tomatoes, red bell pepper, white onion, garlic, and olive oil until completely liquified.  Then pour the liquid mixture into the large bowl with the flaxseeds. Mix until the liquid mixture is well distributed. Chop up the cilantro and add to the mixture. Now add chia seeds, then the salt, increasing the quanitity to taste.

Pour approximately one third of the mixture onto one Teflex sheet (or parchment paper) and spread it to 1/8-inch thickness.  Repeat the process, until you have used all of the mixture. You will need 1-2 more Telfex sheets. Place all sheets in the dehydrator.

Dehydrate the flax crackers at 105-degrees. When the top of the crackers are dry (about 12 hours), turn over and remove the Teflex sheets. Dehydrate for 36 more hours.

Enjoy!!

And on that note, I am off to do my nightly meditation (I have uploaded it above) and then bed as I am scheduled to be at work at 7am. 

Have a great night everyone!!

xo

Wow yesterday sucked.

I honestly don't even know where to begin nor am I even sure I should try as harping on the negative when a new day is upon us serves no true purpose. 

That said, I will say that the transfer application I spoke up in the previous post I interviewed for and let's just say, I wouldnt hire me based in that interview.  I was nervous and felt like it was going well which made me awkward and even more nervous.... so yeah I totally bombed and while I am trying not to be upset about it I am.  This combined with ex-boyfriend drama (again see previous posts) made for a very poor day.  By the time I got home my head was pounding and I felt like crying my eyes out.  I told the ex enough with the fighting anf that if he had anything kind and positive to say then don't say anything at all (heh... i havent heard from him since) and to sooth my soul I fired up the bread machine and got a fresh loaf of Agave Molasses Oat Bread going, which I promptly enjoyed this morning as my pre-workout breakfast. 

1 1/3 cup pure water
1/4 cup Unsweetened Applesauce
2 Tbs Agave Nectar
1/3 cup Molasses
1 cup Bob's Extra Thick Rolled Oats
3 cups Organic Pastry Flour
1 packet yeast

Place all ingredients in the order that it is listed into bread machine. Close top and program to whole wheat setting.  Kick back and relax until bread is ready!

I topped mine with homemade brazil nut butter, sliced banana, and a drizzle of agave.  So good!!

The night before last I was in the mood for BBQ so I made a batch of onion rings (baking 1/4 of the recipe in the oven cause I wanted a sample right away and setting the remainder in the dehydrator for yesterday's lunch) along with 5 Alarm Veggies (zucchini, yelllow squash, broccoli, cauliiflower).  Both the onion rings and the veggies took about 9 hours in the dehydrator.  While this might seem like a long time, keep in mind that I got everything going before bed.  I then woke and got ready for work and by the time I was ready to leave everything was done so I packed it up in my handy dandy camo lunch bag and headed out for my not so stellar day.

I meant to make extra sauce for BBQ Kale Chips but I ended up cutting too many veggies.  Guess that will be today's project (along with Mint Carob Chip Ice Cream and perhaps some fruit stuffed dessert rolls.... I still have egg roll wrappers that need to be used up but am not really in the mood for spring rolls again).   

1 cup sundried tomatoes (soaked)
1/2 cup tomatoes, seeded & chopped
1/4 cup white onion
1/3 jalapeno pepper
4 dates, soaked and pitted
2 cloves garlic
1 - 2 Tbs olive oil
2 tsp cayenne pepper
1 tsp apple cider vinegar
1/2 tsp celery salt
1/2 tsp liquid smoke

Water, to desired consistency

Soak dates and sundried tomatoes for approximately one. Drain and place in blender along with all remaining ingredients, except water.   While blending, slowly add water until desired consistency is reached.

Anywho, it's almost 9am.  Time for me to get this day going.  I've enjoyed a lovely morning with the herd (meow!) and am feelin groovy.  First order of business is the gym (with weighted vest pictured above.  I started at 12 lbs, have it 15lbs now but it goes up to 20lbs). 

I hope you all have a fantastic day.  It's gonna be a scorcher out there so do be safe!

xo

Danielle

I've had one hell of a Wednesday.  On my way to work I stopped at the store and discovered that I had been robbed - all the money in my wallet was gone.  On Tuesday, a former client came to my office building to use the computers to look for a job.  While I was downstairs talking with a coworker it appears as though she found one in helping herself to my money.  I'm usually more cautious about not having money in my wallet when at work but I was scheduled to begin classes at Diva Fit Studio tonight.  Meh.  Lesson learned.

After work I stopped at the ATM and withdrawal more money, then headed to the studio for my 6pm pole fitness class.  in three words:  SO MUCH FUN!!!  Cheanna, the instructor, was AMAZING!!  Also in the class were two other girls, both of who had taken classes before and were set to practice their spins so even though it was my first class Cheanna felt there was no reason not to jump right in.  Although it was a bit challenging not the usual workout that I am accustomed to, I did not find the class or my classmates intimidating and I'm rather proud of myself for being able to follow along (without sustaining injury - ha ha!).

While my next class is set for Wednesday at 6pm, I just found out about a special class this coming Friday, April 1st.  If there are spots left I want to sign up.

The details are as follows:

Striptease Technique Class   
This is a one-time class for Women Only.  Here you will learn Striptease "Peel and Reveal" Techniques

- Tease Tips (do we really need to explain this?)
 - Floor Work (move in ways he's never seen before)
- Wall Work (entice like a video vixen)

This is a great class to keep things spicy at home!

What to bring?
Extra Bra, Men's Dress Shirt, Men's Tie, Fedora Hat (optional)
 
Event Info
   Friday, April  1st @ 7:00pm  Fee:  $40 (Pre-Register w/ Full Payment by credit card over the phone)
NO WALK-INs.  Spots are limited.
Duration: 1 hr 15 mins
Attire:  Fitted workout clothes (Leggins & Tank Top), Bare feet or Heels.
Location:  Diva Fit Studio, 516-795-4282                       

Perhaps I see you there?!

Slow Cooker users of the world, Rejoice, for a new member has joined our clan!   I purchased a Black Rival 5 Quart Programmable Slow Cooker for Farina and am happy to report that it has arrived.  I am eager to bring it over to him.  (If you have been keeping up with my blog thus far you know he doesnt have a working oven.  The horror!!)

In honor of Farina's new cooker, I decided to use my trusty 2 qt to make Cinnamon Bread Pudding.  Mmmmm.... Cinnamon....

6 slices Ezekiel Cinnamon Raisin Bread (left out for 1 day to dry) 
1 cup unsweetened almond milk
6 tbs egg whites
4 packets Truvia
2 tbs vegan butter
1 tsp vanilla bourbon extract
1/4 teaspoon ground nutmeg
3 handfuls of raisins

Place cubed bread in a medium mixing bowl.  In a small seperate bowl, add almond milk, egg whites, truvia, vegan butter, vanilla extract, and nutmeg.  Beat until smooth. Stir in raisins. Pour mixture from small bowl over bread and stir gently. Then add this mmixture to your slow cooker.  Cover and cook on low for 3 hours.   Enjoy!!

Today marks Day 1 of the Self Challenge (For me, that's a second reason to rejoice).  I stayed in NYC last night so I hit the gym post work today for some cardio (treadmill workout w/ 8 lb weighted vest.  Total Distance: 4 miles).  The weather was delightful today so I hoofed it to and from.   I had 15 minutes to go on the treadmill when I started to lose motivation.  Fortunately my Zune HD is chock full of beats:      

It's 10pm and Im finally home.  Got a few things I want to accomplish so gonna get crackin on that.  Happy St. Patrick's Day tothose that celebrate!

I'm offically signed up for the 2011 Self Challenge (under the username DEELISHEX).  March 17th is the start date so there is plenty of time to join.  I've done the challenge yearly since my college (undergrad) days and I have no intention of stopping.  In a word:  INSPIRING!!  If you have never done a self challenge I recommend checking it out, especially if your looking to "get in shape" for summer (108 days!!) or if you are looking for a way to jumpstart any health and wellness goals.  I will periodically update on my progress once the challenge is underway.

That said - here was tonight's dinner:

once the taters are in:

Falafel Inspired Edamame Patties
Adapted from a recipe I found on SparkRecipes Blackberry Application; Makes approx 5 patties

1 15oz can of organic chickpeas, drained
1 cup edamame, shelled
3 gloves garlic
2 scallions (aka green onion), chopped
2 tsp cumin

Place ingredients in food processor or blender and combine together.  Form mixture into patties. Bake @ 400F until golden in color. (Approx 20 min)

My fries came out PERFECT but the patties were way blander that I anticipated.  (Something to keep that in mind when seasoning your own.) but have high hopes for my next go them.  Hope you have a great weekend!!    

Laundry night.  Such an exciting life I lead!!

This marks week 2 of working out first thing in the morning (before work) instead of in the evening (after work).  It definately wasnt as easy getting up every morning but I do enjoy leaving work and coming straight home to "the herd'
(of meow meows: Marley, Lucy, Salem, & Pappi).  I also enjoy eating dinner at a more reasonable hour (6ish instead of 8p - 9p) and having time to relax or do chores before I turn in for bed.  Today I got home about 5:45p and as I eyeballed the pile of laundry that awaited me, I pondered dinner and ultimately decided I wanted quick and easy yet healthy and delicious. Oh, and hot.  After a quick survey of what I had on hand, I decided on rice and vegetables.      

I have love/hate relationship with rice in that while it can be delicious, it's definately not my grain of choice.  For the majority of my life my rice experiences consisted of white and brown, both of which were instant.  Once I discovered that there was a whole world of different rice options to choose from, I developed a new found appreciation for it.  As far as vegetables go, I tend to keep the following on hand at all times due to their versatility:  peppers, broccoli, cauliflower, tomatos, zuchinni, yellow squash, and broccoli slaw.   I have an unusual obsession with broccoli slaw.  I eat it several times a week, either raw and lightly steamed, and I use it in just about everything whether it technically goes with the dish or not.  I like it.  I like it alot.  But anywho - on to the recipe:    

Zesty Rice w/ Steamed Broccoli Slaw    
Meatless dish that can easily include such if you wish
Servings: 3 - 4; Ready in approx 30 minutes 

1 cup rice, uncooked & rinsed - not instant
2 cups water (or broth of your choice)
1 14.5oz can diced tomatoes and green chillies, undrained
2 cloves garlic, minced
1 tbs onion flakes, rehydrated*
2 tbs Mrs Dash Extra Spicy Seasoning*
1 tbs oil*

1/2 pkg broccoli slaw, lightly steamed

In a medium saucepan, heat oil over medium heat.  Add onion and garlic and saute for approx 2 minutes.  Add in dry rice and stirring continuously to prevent sticking, cook until rice is a light golden brown (approx 5 minutes).  Slowly add in water or broth and the diced tomatoes and green chillies.  Stir in Mrs. Dash Seasoning Blend, cover and reduce heat to low.  Simmer until all liquid is absorbed (approximately 20 minutes) and rice is tender.

While rice is cooking, lightly steam broccoli slaw, or vegetable of your choice.  When the rice is done, fill your bowl with desired amount of rice, top it with broccoli slaw, and mix well.  Enjoy.

Notes:
*Regular onion can be substituted for onion flakes.  I used the flakes cause I was out of onion.
*I am a huge fan of Mrs. Dash Seasoning blends.  They are reasonably priced, salt free, and work well in a pinch.  Feel free to use any seasonings you like.  Suggested spices: chili powder, cumin, cayenne pepper....
* If you dont want to use oil, you can spray the pot with cooking spray and saute the onion and garlic in water or broth.

When I finished eating dinner, I put my left overs in a container and packed it away in my lunch bag, along with a snack-size bag of homemade trail mix (raw pepitas, raw sunflower seeds, dark chocolate chards, dried berries) and 3 small oranges, and my lunch bag is set in the front of the fridge so I dont forget it in the morning.  

As I was writing this I decided I wanted oats for breakfast, mainly because yesterday I received my vitacost order in the mail and I once again have Amazing Grass Amazing Meal Chocolate Infusion in my possession (woo hoo!).  If your not familiar, Amazing Grass Amazing Meal is a organic, raw, vegan, gluten free/soy free/dairy free, whole nutrition supplement that contains protein, green superfoods, and super fruits (without the "green" taste.)   I enjoy it, but acknowledge that it's kind of pricey.  If you do a protein supplement and a superfood supplement daily then you it may be worth your while as your getting both in this product.  I ocassionally order the box of 10 individual packets (19.99 on vitacost.) as opposed to the container (17.3oz for $33.99) for it's convenience:  I sleep away from home fairly often and I like to keep a packet in my every day bag so no matter what the day brings I can have a healthy meal.  It easily mixes with water, milk, in a smoothie, and *drum roll* in overnight soaked oats!!  So yeah, I'm stoked  

Ok before I end, I want to say the following:  While "you cant put a price on health", there is no denying that purchasing vitamins and supplements can get expensive.  All too often people get sucked into what the latest "studies" and/or "nutritional experts" are saying is best and needed.  Don't fall victim to marketing.  Assess your current diet and overall lifestyle, consult with your doctor/health coach/nutritionist/etc (aka: someone who actually knows about your history/current lifestyle) and take the time to really think about what might benefit you.   Vitamins and supplements might be a great way to fill the nutritional gaps in your diet and thus help create more balance which could ultimately have a positive and significant impact on your life.  However, in my opinion, there's no substitute for real food.  The healthier you eat, the less gaps you will have to fill.  Think about it..... 

And have a wonderful night!