Cologne can be hit or miss. It is a very common gift for men, especially fathers who enjoy wearing cologne or aftershave. Due to personal preference and powerful or varying scents, picking the right cologne can be tricky. Not to mention, most commercial colognes contain synthetic fragrances, which can include carcinogens, respiratory irritants, environmental toxins, and more harmful substances. 

Making your own cologne with all-natural essential oils ensures a product that you can use safely and confidently. Don’t worry, because essential oil colognes will not make you smell awful, or like you just stepped out of a wild animal’s cave. In fact, the cologne recipes in this article may help you smell like freedom, the wild, and volcanos. Well, to each their own regarding the scents!

Some Cologne Notes

It is helpful to understand a few notes before you mix up your essential oil blends. You need to understand fragrance notes, which are divided into three classes: top, middle, and base. The top note is the first scent you notice after application, but it is also the quickest to fade. That leaves you with the next lasting scent, the middle class. Finally, the bass class is the scent that lasts the longest. A general formula is 10-15% for the top note, 25-30% for the middle note, and 55-65% for the base note. You can adjust the ratios any way you please, but that is simply a suggested starting place.

Nightlife

Getting ready to have a night on the town? Apply this gentlemanly blend that has notes of citrus with a perfectly earthy smell of vetiver. Researchers state that the essential oils in this blend help to support immune function and promote positive feelings. The recipe is as follows:

• 3 drops of lemon essential oil (top note)
• 4 drops of cardamom essential oil (middle note)
• 4 drops of ylang ylang essential oil (middle note)
• 6 drops of vetiver essential oil (base note)

Earthy 

Crave the smell of the woods? This simple blend is great to apply for any time of day, as it helps you smell like a flannel-wearing, ax-yielding lumberjack. Frankincense and copaiba are great for reducing stress and anxiety, making this a great workday cologne. The recipe is as follows:

• 4 drops of lemongrass essential oil (top note)
• 6 drops of copaiba essential oil (middle note)
• 8 drops of frankincense essential oil (base note)

Outdoorsy

This is the go-to blend for anyone who loves the outdoors. Because this blend contains cedarwood essential oil, you’ll smell like you lathered yourself in pine trees. Don’t worry, though, because it has a citrusy zest, giving this blend a refreshingly manly scent. This recipe is as follows:

• 3 drops of lemongrass essential oil (top note)
• 3 drops of basil essential oil (middle note)
• 4 drops of cedarwood essential oil (base note)
• 6 drops of Douglas fir essential oil (base note)

Office

Great to wear during the workday, this blend of essential oils has beautiful notes of citrus and the woods. The essential oils help to ground your emotions, balance the mood, stimulate the brain, and promote focus. The recipe is as follows:

• 4 drops of wild orange essential oil (top note)
• 6 drops of sandalwood essential oil (middle note)
• 10 drops of frankincense essential oil (base note)

How To Make DIY Cologne

This is an easy method for a homemade spray cologne using the above essential oil blends. To make the spray cologne, use a glass spray bottle, the essential oils, vegetable glycerin, and witch hazel. 

Instructions:

• In a two-ounce glass spray bottle, combine the essential oils and 1/2 tsp of vegetable glycerin.
• Top off the rest of the bottle with witch hazel, screw on the top, and shake well. 
• Spray on the chest, wrist, or neck when ready to use and make sure to shake before each use.

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People may tell you to relax or calm down on occasion, but that doesn’t really do anything except aggravate you. Whether something, someone, your kids, or a work project pushes you over the edge, you may want to know how to calm down in moments of stress. The need to calm down in the moment is much more desirable than a two-week plan to reduce stress. So how do you get rid of that acute stress in the moment? 

Taking a walk, doing yoga, or carving out some quality “me time” are all effective ways to help reduce stress. When you are in a state of high anxiety, the nervous system has already entered the fight-or-flight state. That is why you can’t think straight in those moments, nor can you access common stress-coping skills. What you need to do is calm the body and mind down as quickly as you can. There are various techniques that help the body get back to a parasympathetic (rest and digest) state. Continue reading to learn what those techniques are. 

Take Deep Breaths To Calm The Nervous System

Taking a deep breath seems like such a common piece of advice to calm down. It is one of the essential tools if you want to regulate your emotions, though. Taking a deep breath is one of the simplest and quickest ways to calm down, and it is always accessible to you. When the body is in a fight-or-flight state, it doesn’t receive enough oxygen to calm the nerves. Breathing helps you flood the body with oxygen! Just make sure you breathe in through your nose, expand the lower belly, and exhale fully out of your mouth. 

Watch Some ASMR Videos

A popular trend to reduce anxiety or fall asleep is to watch autonomous sensory meridian response (ASMR) videos. In these videos, people crinkle paper, prepare a meal, whisper, scratch, tap, or pitter-patter. The sounds and sensations induce a tingling sensation all over the viewer’s or listener’s scalp and neck. However, not everyone experiences ASMR the same way. Some people have adverse reactions to these videos, or they are annoyed by them. If ASMR helps you calm down in the moment, use it!

Shake It Off

You don’t have to listen to the Taylor Swift song, but shaking it off can help re-balance the nervous system. In fact, animals typically shake their bodies off after encountering a perceived threat. The belief is that shaking your arms and legs vigorously for three seconds buzzes the body and induces relaxation. Alternate between the legs and arms while standing up.

Sit With Stress And Label Intentions

The magnitude of your stress response can take you by storm sometimes. Do you ever go from zero to 100 without warning? When that happens, drop into your body and identify the physical sensations that you experience. Are you tight in certain areas? Do you want to jump out of your skin? Allow these sensations to be there and name them because that will help you connect the mind and body. That will not be easy, but sit with the stress and allow it to flow in and out of your body.

Hover Over Your Stress

Visualize yourself looking down to watch yourself in that moment of high stress. This is something that you can practice because it helps you detach yourself from your stress, which may bring levity to the situation. It isn’t quite dissociative, but it does bring a lightness to the body, creating a tiny opening to realize that you have more control than you realize. That may help prevent you from acting out irrationally. 

Hum To Stimulate The Vagus Nerve

When you hum, you produce a frequency in the mind and body that actually soothes the nervous system. A pilot study from April 2023 found that Bhramari, a breathing practice, improved heart rate variability. The study authors concluded that that technique may be an antidote to stress. Bhramari is a practice, during which you make a humming sound like a bee in the back of your throat. 

Use The Cold To Rest And Digest

Unless you live under a rock, you are probably familiar with the ice bath or polar plunge trend. Sitting in the cold for a few minutes stimulates the vagus nerve, which controls the parasympathetic nervous system. Now, you may not have access to a cold plunge in your moment of high stress. Should you want to calm yourself down quickly, head to a sink and splash cold water on your face. You can also use an ice roller on your neck, and chest, or submerge your face into a bowl of ice water.

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We can’t just give you a plain Jane smoothie in this day and age. It has to wow your taste buds! This key lime pie smoothie, which is 100% raw vegan, is incredible indulgent, but you can enjoy it without worrying about sugar intake. Unlike the classic pie, this smoothie is gluten-free, dairy-free, egg-free, and only sweetened with a little maple syrup. You can, however, adjust the sweetness level to your desired taste.

The secret ingredient in this smoothie is, believe it or not, the avocado. It creates a luxuriously thick texture that makes this smoothie seem more like a milkshake. Just make sure that the avocado is not firm and underripe, or too mushy and overripe. You want the avocado to be just right, just like the porridge was for Goldilocks. An under or overripe avocado can dramatically change the flavor profile of this smoothie. It won’t taste like key lime pie, we can tell you that!

Although this key lime pie smoothie is sweetened with grade A maple syrup, you can use a different natural sweetener if you like. Raw agave nectar or alcohol-free stevia drops can be great options to sweeten your smoothie, especially if you are trying to remain keto.

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What goes into a protein shake? You typically blend or shake up protein powder with liquid if you are pressed for time, or you incorporate protein powders into smoothie recipes. These powders are convenient and they are beneficial for anyone who wants to lose weight or put on muscle. However, most people don’t know when to drink them. This article aims to detail the best time to consume your protein supplements. 

The amount of protein you need is dependent on your health goals. Dietitians explain that the recommended daily allowance is 0.8 grams per kilogram of body weight. That averages to about 20 grams per meal. If you plan on building muscle, you may need to double that amount.  Before we get too into the weeds, let’s first explain why the body needs protein.

Why Do You Need Protein?

One could say that protein is very important, given that proteins exist in every human cell. Made up of amino acids, protein is one of the building blocks of life, helping your body repair cells and make new ones. Roughly 10 to 35% of your total daily calories should come from protein, according to the 2020-2025 Dietary Guidelines for Americans. That range is due to different diets and activity levels. Generally, though, if you consume 2,000 calories per day, aim to consume 50-175 grams of protein (amounting to 200-700 calories).

Protein shakes are highly beneficial because they can make it easier to meet these nutritional requirements. Depending on your health goals and your choice of protein powder, shakes can be a focal point of your diet. In very simple terms, protein does two things: helps you lose weight and helps you gain weight. Protein is integral for satiety (helping you feel full) and ensures that you minimize muscle loss. Protein helps you tip the scales a bit if gaining weight is your goal. 

When Is The Best Time To Take Protein?

The time at which you drink a protein shake depends on your health and fitness goals. Firstly, you have to understand your body’s metabolism and know whether it is in a catabolic or anabolic state. In a catabolic state, the body breaks down muscles, which is why the body is in this state while exercising. In an anabolic state, which is typically post-workout, the body is in a rebuild and refuel state. The window of time after you exercise, when your body is repairing and refueling, is when it can utilize protein in the most efficient way. 

Losing Weight

Protein is a key element of your diet if you want to lose fat. Focusing on protein can help increase your metabolism and reduce your appetite. This is because protein reduces levels of ghrelin, the hunger hormone, while simultaneously increasing levels of glucagon-like peptide-1 (GLP-1), peptide YY (PYY), and cholecystokinin (CCK), all of which are hormones that reduce appetite. Consuming a protein shake between meals may help decrease your overall caloric intake. One study found that people who ate a high-protein yogurt snack in the afternoon consumed 100 fewer calories at dinner than those who ate crackers or chocolate in the afternoon. That means that if weight loss is your goal, consume your protein shakes between your primary meals. 

Gaining Muscle Mass

If you want to bulk up and get swole, some research says that you should consume a protein shake between 30 and 60 minutes after your workout. Again, this is based on the knowledge of your body being in that anabolic state post workout. However, studies have shown the results of consuming protein post-workout are inconsistent. Some dietitians argue that nutrient timing is a myth, and when you drink you shake doesn’t hugely affect muscle gain. In fact, new research found that resistance exercise and consuming sufficient protein are more important than when you drink your protein shake. People who workout in a fasted state, though, may benefit from taking protein shortly after completing a workout. 

The bottom line is that there is a lot of controversy about what time you should consume your protein shake. The anabolic window, which was previously understood as the best time to consume protein, may not have as big of an impact on your muscle gains. You don’t have to chug your protein shake within seconds of completing your workout, but consuming it within an hour or so post-workout may help. Your body is in need of protein after a workout to aid with muscle repair and recovery. Although protein is important, you don’t have to stress about missing the most opportune moment for consumption. Drink your protein shake when you can, especially if you don’t consume a lot on a regular basis.

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Have you stopped purchasing scented plug-ins, candles, and air fresheners yet? If you haven’t done so yet, then it’s time to leave them behind. Almost all of those products contain toxic chemicals, some of which are known endocrine system disruptors. The average person isn’t aware of those chemicals because manufacturers don’t have to disclose the ingredients in signature fragrances. If you see “fragrance” on the ingredient list, please understand that there are many harmful chemicals that go into making those blends. 

In case you didn’t know, some artificial fragrances disperse particles of phthalates and formaldehyde into the air. Phthalates are small particles of plastic that bind fragrance molecules together. You can easily breathe them in, whereby they get into your nose and lungs. In addition to those chemicals, the term “artificial fragrance” accounts for more than 3,000 chemicals. The reason that companies don’t have to disclose them is because they are signature, copyrighted blends. So there is no real way of knowing what is in an air freshener, unless you make your own. 

This article provides you with recipes for 10 holiday-themed air freshener sprays. You will need a good collection of essential oils in order to make them. When you purchase these essential oils, make sure to purchase 100% pure essential oils from reputable companies with good reviews. Many of the essential oils in these air freshener sprays contain properties that may help combat toxins in the air, helping to purify the space. Now, let’s get started on those recipes!

The Supplies

You will need various essential oils, dark glass spray bottles (preferably brown amber glass bottles), water, some sea salt or Epsom salt, and distilled water. In order to use these air fresheners, simply spray them into the air. If your essential oils are clear and not colored, you can spray them on linens or upholstery. 

Crisp Morning Air Spray

Start your day with the scent of a crisp winter morning. Notes of citrus grapefruit and orange evoke feelings of sunshine, while the herbaceous basil reminds you of the outdoor autumn and winter air. 

Ingredients:

• 8-ounce spray bottle
• Pinch of Epsom salt
• 15 drops each: basil, orange, and grapefruit essential oils
• Distilled water

Instructions:

• Add the Epsom salt and essential oils to the spray bottle and fill the rest with distilled water. 
• Screw on the top, shake the bottle to combine, and spray when ready. 

Holiday Wreath Special Spray

A beautiful wreath is not only a lovely holiday decoration, but it also gives off an enchanting, woodsy aroma. The aroma is clean and crisp and it helps to deodorize your space, getting rid of any stinky smells. 

Ingredients:

• 8-ounce spray bottle
• Pinch of Epsom salt
• 18 drops eucalyptus essential oil
• 12 drops rosemary essential oil
• 12 drops balsam fir essential oil
• Distilled water

Instructions:

• Add the Epsom salt and essential oils to the spray bottle and fill the rest with distilled water. 
• Screw on the top, shake well to combine the ingredients, and spray when ready. 

Spiced Chai Spray

Spiced chai may be popular in your home throughout the year, but it is extra special during the holiday season. The scent is comforting, sweet, and warm, making you want to curl up with a cup of tea on the couch. 

Ingredients:

• 8-ounce spray bottle
• Pinch of Epsom salt
• 25 drops cardamom essential oil
• 8 drops each: clove, cassia, and ginger essential oils

Instructions:

• Add the Epsom salt and essential oils to the spray bottle and fill the rest with distilled water. 
• Screw on the top, shake well to combine the ingredients, and use when ready. 

Sleeping Weather Spray

Cool fall and winter nights are perfect for getting the deepest sleep possible. This air freshener contains essential oils that help calm the mind and promote relaxation and sleep. 

Ingredients:

• 8-ounce spray bottle
• Pinch of Epsom salt
• 6 drops cedarwood essential oil
• 12 drops vetiver essential oil
• 25 drops lavender essential oil

Instructions:

• Add the Epsom salt and essential oils to the spray bottle and fill the rest with distilled water.
• Screw on the top, shake well to combine the ingredients, and spray when ready. It helps to spray this under your pillow before you go to bed. 

Crunchy Leaves Spray

When you see a pile of fallen leaves, the child inside you wants to run through it and stop on them. There is something satisfying about hearing the crunch, which then emits a woody, earthy aroma. The essential oils used to achieve that smell may help you relax and unwind for bed. 

Ingredients:

• 8-ounce spray bottle
• Pinch of Epsom salt
• 10 drops frankincense essential oil
• 5 drops myrrh essential oil
• 20 drops orange essential oil
• 15 drops cedarwood essential oil

Instructions:

• Add the Epsom salt and essential oils to the spray bottle and fill the rest with distilled water. 
• Screw on the top, shake well to combine the ingredients, and spray in your room before bed.

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Mold is a fungus that can quickly become a problem in your home, especially in moist or humid areas like the bathroom. It is unsightly and poses several risks to your overall health. If mold gets really bad, it can even cause structural damage to the house. How and why does mold grow and what can you do to get rid of it? The DIY anti-mold spray in this article should help you defeat the problem!

Why Does Mold Grow In The Bathroom?

Moisture and heat are the two ingredients that create a humid environment, which is ideal for mold growth. Mold spores start to grow in a humid habitat, which you create every time you take a shower or bath. Even if you wash your face or hands with warm water in the sink, you increase humidity in that area. The microscopic organisms that exist in the air or dust can feed mold spores and cause it to rapidly reproduce and spread. It is your responsibility to address the problem as soon as you see any mold. 

Now, there are numerous ways to help prevent mold growth in humid environments like the bathroom. If you see mold, just be careful because scrubbing it can cause it to release more mold spores, which can worsen the problem. If you just start to notice it in small patches, the natural ingredients in the anti-mold spray in this article should help you get rid of it. 

Vinegar

Vinegar exhibits antibacterial and antifungal properties, making it an affordable and natural treatment for many types of mold. Distilled white vinegar contains about 5-8% acetic acid, which is moderately strong and has a pH of 2.5. This acidity can disrupt the growth of several types of fungi and microorganisms. According to some research, vinegar is effective at preventing mold growth on fruit and at removing common household molds. However, it isn’t effective at killing every type of mold. Vinegar tends to be safe on a variety of surfaces, but you may need to check to see if it is safe to use on the surface where you see mold growth. 

Lemon Essential Oil

Lemon essential oil is quite versatile and commonly used in aromatherapy practices. Similar to other citrus oils, lemon essential oil can break down mold spores at a molecular level. Researchers attribute this ability to the strong anti-fungal properties. Not only does lemon essential oil give off a pleasant and inviting aroma, but it also works to prevent mold from forming on surfaces like shower grout and bathtub caulking. 

Tea Tree Oil

As a powerful fungicide, tea tree oil is best known for its antifungal properties in regards to skin care. Tea tree oil is effective against bacteria and fungus, but can it kill indoor mold? There are mixed views about this because an ingredient that can tackle fungus on the body may not work great on mold. According to some research, tea tree oil may help to clean moldy areas, but it cannot do it on its own. Combining it with lemon essential oil and vinegar, though, is the right way to solve the problem. 

DIY Anti-Mold Spray 

Ingredients:

• 1 cup white vinegar
• 20 drops lemon essential oil
• 40 drops tea tree essential oil
• 8-ounce spray bottle

Instructions:

• Pour all of the ingredients into a spray bottle, screw on the top and shake well to combine. 
• Make sure to shake well before each use. Because mold is toxic, you should always wear a face mask and gloves when cleaning mold and mildew. 
• Spray the anti-mold solution on the surface you want to clean and let it sit for about an hour. Using a microfiber cloth and scrub brush, remove any surface mold and then spray again.
• Allow to air dry. Use again when needed.

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Over the years, we’ve shared a handful of DIY, non-toxic cleaning products. There are many people who want to reduce the amount of harmful chemicals they spray in their homes. That’s why we continue to post recipes for all-natural cleaning products, just like the homemade grease cleaner in this article. 

Once you discover a few ingredients that can clean various areas of your house, you never want to let them go. The reason for that is because you only need a few items to clean areas of your house. When it comes to grease, though, you need the right ingredients to cut through the grime. That’s where Castile soap comes into play! You can use this oil-based, biodegradable soap in DIY beauty and cleaning products!  For the entire recipe, you’ll need:

• 1.75 cups distilled water
• 2 tablespoons Castile soap
• 20 drops orange essential oil
• Spray bottle

Making The Grease Cleaner

The great thing about this DIY recipe is that you don’t need a double boiler, stand mixer, or any fancy kitchen appliance. A funnel and spray bottle will do the trick! You simply pour the distilled water into the bottle, followed by the Castile soap and essential oil. Both the soap and the essential oil work to clean, disinfect, and degrease the surface you decide to clean. The reason that this recipe calls for distilled water is because it helps to lengthen the shelf life of homemade cleaners. 

Castile Soap For Cleaning

Because Castile soap is oil-based, it is an excellent ingredient for dissolving grease or stubborn dirt. Chemically, like dissolves like, meaning that the best way to degrease your kitchen is by using an oil-based cleaner like Castile soap. If you see light grime, a simple solution of Castile soap and water can do the trick with a wipe down. For stubborn grease, you may need to use a toothbrush and some good old fashioned elbow grease. 

Orange Essential Oil

Not only does orange essential oil leave your kitchen smelling floral and citrusy, but it also works to remove sticky residue. A lot of DIY cleaning enthusiasts prefer orange essential oil for this reason. Orange essential oil also exhibits antiseptic and anti-fungal properties, which makes it an effective cleaner. It helps to get rid of dirt, dust, and even disease causing bacteria like salmonella or E. coli. Like Castile soap, orange essential oil is both an oil and chemical-free. Like dissolves like, people! That is the point of this degreaser, which you can learn how to make below. 

DIY Orange-Scented Grease Cleaner

Ingredients:

• 1.75 cups distilled water
• 2 tablespoons Castile soap
• 20 drops orange essential oil

Instructions:

• Place a funnel in the top of a spray bottle and pour in the distilled water. Next, add the Castile soap.
• Pour in the orange essential oil and then screw on the spray top. Shake well to combine and it is ready to use. 

How To Use:

• Make sure to shake well before each use. There are no chemicals or binders in this recipe, so the ingredients may separate while it sits. 
• Spray the surface you want to clean liberally and then wipe away with sponge or cloth. You won’t believe how well this works!

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How do you create a milkshake on a raw vegan diet? Do you add ice to homemade almond or cashew milk and then add other ingredients to flavor the shake? Smoothies occasionally contain ice, but milkshakes don’t. This means that you need to get creative in order to achieve the thick and creamy consistency you want from a milkshake.

This recipe may not be the best milkshake you’ve ever tasted, but it may come close. The reason for this is because of once special technique that helps you achieve a luxurious, creamy consistency. Once you make the almond milk, which is a very easy process, you pour some into an ice tray to make almond milk ice cubes. Once the cubes are frozen solid, you are ready to make the milkshake.

The key to making this vanilla milkshake taste amazing is to use high-quality, alcohol-free vanilla extract. If you want to get really fancy and spend a lot of money on this recipe, use real vanilla bean, but this isn’t a necessary step. Alcohol-free vanilla extract, however, is the only variety that you can use if you are participating in one of our cleanses. Finally, the greatest thing about this raw vegan milkshake, besides the amazing flavor, is that it has fewer calories than a traditional milkshake. Let us know how you like it in the comments below.

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If you want to pack lots of fruits and vegetables into one meal, make a smoothie. For example, you can blend pear, kale, homemade almond milk, bananas, chia seeds, and alcohol-free vanilla extract and it will taste like a milkshake. It all depends on the strong flavors that you use. In the case of this smoothie, avocado is the base, which give this smoothie a beautiful creamy texture. The avocado delivers lots of healthy fats, magnesium, and potassium, and it doesn’t get in the way of flavor. The rest of the ingredients in the smoothie form a harmonious marriage to create a smoothie that tastes like a chocolate shake.

We want to clarify that this recipe calls for raw cacao powder, not cocoa powder. It’s easy to mix these up, but they are not interchangeable or even the same, especially while you are cleansing. Because the raw cacao powder exhibits that signature, bitter dark chocolate flavor, you have to balance it out with sweetness. The grade A maple syrup tames the bitterness, as does the slightly sweet raspberries, which also bring subtle tartness to the party. The homemade almond milk helps to give this smoothie a luxurious texture that you want to enjoy day after day. It’s the rug that ties the room together, so to speak. Any Lebowski fans out there?

Now, you are left with one decision to make: do you include banana in the smoothie? Some people tire of adding bananas to smoothies, and they do play a prominent role in many recipes. Bananas provide both sweetness and creaminess, so adding a banana will enhance the milkshake quality of this smoothie. If you want to experiment without bananas, we encourage you to do so. Besides, if you taste the smoothie and realize that you want banana, pour it back into the blender with a banana, blend, and then enjoy.

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If you’ve ever been to Palm Springs, California, you know that dates are extremely popular, due to the date farms that exist out there. Roadside stands typically offer delectable date treats like date shakes, but they’re made with ice cream, milk, and other ingredients that are fattening and overly sugary. Not this shake, though!

Instead of ice cream, this recipe calls for frozen banana, which give the smoothie a creamy consistency. For those who lack experience in the smoothie game, it’s best to peel, cut, and then freeze a banana. You don’t want to deal with removing a frozen peel, as it is quite difficult. It can also be beneficial to place the banana pieces on a tray or plate lined with parchment paper to help avoid sticking. It takes a few hours for banana pieces to freeze, so you can add them to a Ziploc bag after that.

This smoothie also contains a lot of spices that many people incorporate into holiday desserts. Nutmeg, cinnamon, and vanilla may very well be the holy triumvirate of flavor combinations. They just work, you know? And they work especially well with dates and bananas. You’re bound to love this smoothie, so we won’t waste any more time. Get to blending and let us know how you like it in the comments below!

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