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Rachel Sunley, MPH, CHHC

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How To Make The Best Tasting Matcha Green Tea Latte

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I’m glad that I’m not perfect and that I never

I’m glad that I’m not perfect and that I never will be because it means I am not limited to where I am today. ✨

Pour yourself a cup of coffee, grab your journal,

Pour yourself a cup of coffee, grab your journal, and dream with me for a moment.

What would you do if you had unlimited resources - all the money, time, knowledge, and energy you needed?

What would you do with your life if you knew ANYTHING was possible?

What would your daily life look like?

How would you show up differently?

What legacy would you leave for your children and the next generation?

Wow. I have goosebumps just thinking about how the world would change for the better if you decided right now to turn your dream life into reality.

There are plenty of mentors who can help you achieve your goals & dreams. We can give you ALL of the how-to’s and strategies.

What stops most people from even trying is they don’t believe they can do it. This disbelief leads to all sorts of blockers - self-sabotage, fear, laziness, etc.

Work on your mindset first, cultivate that belief, and watch how fast your life changes.

Do you believe you can achieve your dreams?

P.S. I believe in you! ✨

#therechargedwoman #worldchangers #beaworldchanger #burnedouttoboss #modernthymes

Monday Mantra ✨ “No one can make you feel inf

Monday Mantra ✨

“No one can make you feel inferior without your consent.” - Eleanor Roosevelt

Double tap if you needed that reminder today or comment below with “🙌🏼”

#youareenough #madeformore #therechargedwoman #morningmindset #mondaymantra #dontdimyourlight #shinebright #borntoshine #modernthymes #burnedouttoboss

“An empty lantern provides no light. Self care i

“An empty lantern provides no light. Self care is the fuel that allows your light to shine brightly.” - Unknown

If you get tired learn to rest, not to quit. What’s ONE thing you can do this week to take care of yourself?

Need ideas? How about committing to...

• Drinking half of your body weight in fluid ounces of pure water every day.

• Sleeping at least 7-8 hours every night.

• Eating colorful plants - fruits/veggies with every meal.

• Moving your body for at least 30 minutes every day - even if that’s just going for a walk.

• Scheduling that facial or massage you’ve been thinking about getting for the past few months.

• Drinking a delicious cup of peppermint or ginger tea after dinner instead of reaching for the sugary snacks.

• Going to the pumpkin patch with your kiddos and enjoying the hay rides.

• Calling your bestie and scheduling a lunch date at that gorgeous healthy eatery you love.

It doesn’t matter what you decide to do, all that matters is that you take time to recharge your batteries. You’re worth it! 💫

So tell me, what’s ONE thing you can do this week to take care of yourself?

#burnedouttoboss

I’m a summer gal through and through, but I sure

I’m a summer gal through and through, but I sure do enjoy ALL the fall festivities. 🍁🍂 Apple picking, the pumpkin farm, Halloween parties, football, Friendsgiving. Count. Me. In.

This past weekend we went to Smith’s Orchard Cider Mill and it was the cutest apple orchard. They’re famous for their fresh Cider Slushies and Cider Donuts. And let me tell you, they did not disappoint. Words can’t describe the deliciousness!

Which brings me to a very important question: are you ENJOYING your life and soaking up all the goodness around you or are you sitting at home and stressing about the chaos of this world?

Because girl, let me tell you...

When you have inner peace, you glow.

When you’re living your life to its fullest and enjoying those special moments, you glow.

When you’re taking care of yourself mentally, emotionally, physically, and spiritually - you glow.

Oftentimes we don’t need the latest and greatest skin serum. Rather, we just need to relax, get outside, and have FUN.

What’s one thing you can do this week to relax or add a little more fun to your life?!

Sipping on my morning matcha while learning how to

Sipping on my morning matcha while learning how to formulate legit facial cleansers. Am I in heaven? 😍

Fun Fact: Did you know that matcha (powdered green tea) has 137 times more antioxidants than regularly brewed green tea?! It enhances mood and aids in concentration. My personal fascination with matcha is the fact that it calms the mind and relaxes the body. Instead of drinking coffee, which can release the stress hormones adrenalin and cortisol (essentially re-creating stress conditions for the body), we can enjoy a delicious mug of matcha to help us wake up and conquer the day! Plus, it’s super simple to prepare.

The first and most important thing to start with is quality matcha. My personal fave is @domatcha, which you can get on Amazon for an affordable price. You can make it with hot water or whip up a matcha latte using your favorite unsweetened plant milk. For sweetener, you can use organic liquid stevia or raw honey.

Here’s my go-to matcha latte recipe:

🌿 1 teaspoon matcha powder
🌿 1 tablespoon hot water
🌿 1 cup unsweetened almond milk
🌿 4 drops of liquid stevia (use more or less according to taste preference)

Start by adding matcha powder to your mug along with hot water and sweetener of choice. Whisk with a bamboo whisk until completely dissolved. (If you don’t have a bamboo whisk, use a metal whisk or add all ingredients to a blender.) Once the matcha is completely dissolved, heat your dairy-free milk. I heated mine on low on the stove. Once it’s hot, pour into your mug, and enjoy!

P.S. if you want to supercharge your matcha latte, consider adding 1/4 tsp maca root powder, 1/4 tsp ashwaganda powder, and 1 tablespoon of coconut butter. Maca and ashwaganda are wonderful adaptogens (helping your body better adapt to stress) and the coconut butter helps your body absorb all the wonderful vitamins found in matcha.

Have you ever tried matcha? If so, what’s your favorite way to make it? Do you use any other ingredients?! I’m always looking for new ways to pump up my matcha!! 🍵

Yum yum yum. Went to @eatbigmood for the first tim

Yum yum yum. Went to @eatbigmood for the first time and ordered their Good Mood Bowl - a delicious combination of rice, roasted chickpeas, market vegetable (I got broccolini), and fresh tomato salsa topped with a creamy mood sauce. It was so tasty! 😋 Plus, $3 from every Good Mood Bowl goes to an organization that supports Big Mood’s ethics and values. How cool is that?!

If you’re local to Buffalo and looking for a plant-based cafe... check it out! Their patio is the cutest and they have a menu to satisfy all your moody needs.

Tell me, what’s your favorite local cafe or restaurant?! Let’s show our love and appreciation for our small local businesses. Tag your favorite(s) in the comments below!

“You know all those things you’ve always wante

“You know all those things you’ve always wanted to do? You should go do them.” - Lara Casey

Life is unpredictable. Tomorrow is not guaranteed. So let’s stop waiting for the “perfect” time to do that thing we’ve been thinking about for so long. Let’s start taking action TODAY.

• Drink the water

• Take the yoga class

• Hire the coach

• Enroll in that course

• Write the business plan

• Join that mastermind

• Apply for the job

Whatever the first step is... just do it. Just start.

What’s one thing you’ve been thinking about doing, but haven’t started? I’d love to know so that I can encourage you, pray for you, and give you the little nudge you may need to get started. 🍁🍂

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