Nutritional Gappage

I have yet to make the conscious decision to eat an evenly planned, nutritious diet everyday. My young prerogative, but I refuse to be unhealthy. A part of counteracting my lifestyle is making an effort to stay as nutritious as possible. I use supplements to supplement my eating habits as my body needs. I do not use them to replace the natural nutrition food provides.

Once yearly, at the same time as my physical exam, I visit my nutritionist to review my health. I run every vitamin, mineral and herb pass my doctor. If you can visit your doctor without issue, please ask them about any supplements in mind. Your doctor will also recommend vitamins to you based on your lab work & any desired change you may have.

Vitamins can be fat or water soluble. Water soluble vitamins can be taken in any excess, just to be excreted out via urine. Fat soluble vitamins are stored in fat cells, only to be released into your bloodstream as needed. Due to their storage, fat soluble vitamins can lead to problems, even toxicity. Do not exceed the 100% daily value via fat soluble supplements unless directed by a medical professional.

  • Powder & chew-able vitamins are an option for those who experience nausea or anxiety from pills.
  • Gummy vitamins may introduce extra sugars and caffeine into your diet.
  • Research each supplement brand, vitamins are poorly regulated and can be of poor quality.
  • Consider the effects of each and every vitamin in a multivitamin.
  • Supplement blends can be expensive and wasteful. Read and research the nutrition label as it may lead you to a substitute combination, saving you time and money.
  • Check how many pills are in a dosage. Taking several pills daily may persuade you off of your routine.
  • Remind yourself, place your supplements where you can see them and set a reminder if needed.

I take:

Biotin | 3,000-5,000mcg daily 

I’ve only started taking biotin regularly for the past six or so weeks. My nails saw immediate effects, stronger underneath my acrylics with a healthier appearance. My hair typically grows a sliver less than an inch per month. I have only seen a slight improvement in hair growth but my new-growth has strengthened and became more coarse. The myth is partially true for me, biotin crip walks on my face something serious. Luckily for me, my birth control pills alone counteract the skin side effects that come with biotin. I only see less than spectacular skin a few days a month, when I’m menstruating and not taking my pill. I will continue biotin for another month, if my hair growth does not improve I will cease.

Glucosamine Sulfate | 200 mg daily 

I swear I have joints past their mid life crisis, they have given me pain and even injury since I was in high school. My back, wrist knees can ache relatively often, especially during less than warm weather. Glucosamine minimizes my aching without me having to reach for any pain medicine. Its purpose is to support joint cartilage and improve flexibility. Lord knows I love flexibility.

Iron | 75mg 5x a month

I am a meat loving bitch in a few ways – iron has never been an issue for me though anemia is very common within my family. I take these to minimize the clotting I experience during my period. They are the BC placebo replacement for sugar pills, I used to discard them until I realized they assist me monthly.

Mood: Mighty Healthy – Ghostface Killah

Appreciation Amor


 I make a conscious attempt to show appreciation whenever I feel it is due. I recognize the value in returning a favor, even when my return is non tangible. I hold appreciation high with love and trust. It’s the most overlooked characteristic in our day to day.

Time. Thought. Conversation. Effort. Energy. 

It’s in my nature to be heartfelt and sincere with everything I do. I gush appreciation, it’s forever been regular. I do it subconsciously. I look at it as extending my positive energy to another being, I am grateful I have even seconds of positivity to share. I know how reassuring it can make one feel, even if only for a second.

I also know how empty it can feel to go without.

I appreciate everything I do for others & that I for myself. I appreciate my soul, my body and my drive. I appreciate my successes & my accomplishments right alongside my mistakes and failures.

Genuine personal relationships are nothing I take for granted. I continue to nourish every relationship I carry, regardless of the type. I cannot let someone in my life feel as if their efforts are not acknowledged and celebrated. I would scream their worthiness from Everest just to let them know it’s real like that. The beauty lies in the mutualistic nature of a loving relationship.

A short tidbit on a mantra I live by. Hopefully a touch contagious. There’s a thousand ways to show appreciation, different forms are unique to you and I. I forever encourage exercising appreciation healthily, run to it.

Mood: Cater 2 U – Destiny’s Child



Life is a constant responsibility, without proper direction it can feel redundant or unfulfilling. It’s awfully easy to get caught up in doing whatever the fuck you want to, disregarding needs or obligations. Goals, regardless of the type, fuel your productivity and your motivation.  Goals are the absolute root to success. Form a goal for every successes you desire.

If you already have a feel for what you’d love to live for, run to it. If you’re feeling unsure, make a goal to find out. Discover your hobbies and your strengths. Dabble.

Enter things with an open mind. Start as broad or as crazy as you like, and narrow items as you please. Be responsible. You should want the best for yourself, try not to let opportunity pass you by. Keep those close to your heart in mind when making serious choices, but ultimately life is for yourself.

Educational – Learn something new, traditional or non. 
Financial – Find security. Treat yourself.
Career – Grind. Make yourself your best at what you do. 
Attitude – Identify habits or personality traits you’d like to change or alter.
Relationships – Improve those withstanding ones. Start healthy ones. 
Creative – Explore your free side. Ease up.
Physical – Small tweaks that you’d like to see.
Personal – As dense, as silly or as selfish as you desire. 
Other – Whatever you’d like. 

Self goals are only concrete as you would want. You grow with age, as do your wants and interests. Play and pander but be aware of the utility of your time. Time and energy work together golden. Hold yourself accountable. Don’t throw away progression unless you’re sure.

Everything should have a due date. You have to find your personal sweet spot between realistic and aggressive. If things are too flexible it’s not likely to get done to its highest quality, too aggressive of a timeline can end up trigger anxiety. Goals can call for an exact date, a season, an age, etc. Having items you can afford to procrastinate on is priceless. This balances out your larger responsibilities and lowers your stress. You need a dime for every key 😉

Having plans is relatively easy, difficulties lay with the actual executing. It’s extremely easy to be come overwhelmed or discouraged. Pace yourself, baby steps! Never be afraid to step back and gather. Your journey is yours: do with your time as you like, but stay true to your capabilities. Achievements are uplifting, why cheat yourself?

Start confident and maintain your outlook. You’ve blossomed thus far, despite all the failures you’ve experienced and all the L’s you’ve taken. Don’t let negative outcomes shouldn’t deter you for long. Every blockade has a work around the when you’re dedicated.
Keep long-term life in mind. I encourage any & everyone to explore the options available to them. You owe it yourself.

Mood: Why U Bullshittin’? – Suga Free

Suzy Hoemaker Afresh



Following a splotchy hiatus, I am finally comfortable & settled on my very own domain. I can properly display who I am and share what I know, while growing more organically. I’ve adapted an online interest & hobby into a budding project. I’ve definitely been up to plenty, and you know I love to share. I have a few tricks I would like to unveil as times goes by.

My blog is the very first step in my blueprint, I hope it serves well.  I am as accessible as ever, you can find me on other platforms or use my contact form above.

Mood: My House – Cassie