Southern Blondie

The BEST Strawberry Banana Protein Smoothie


There's no better way to start a Monday morning than with the best strawberry banana protein smoothie there ever has been created! This non-dairy smoothie is so quick fresh, and delicious that you won't have to have it just for breakfast, it would also be a great afternoon snack. 

Here are all of the ingredients that I use for this smoothie: 
 - 5-6 strawberries 
- a banana 
- a 1/2 cup to 1 cup of coconut water 
- a cup full of ice 
- one scoop of a vanilla protein powder (I use EAS Lean 15, but I have used others and it's been just as good!) 

To make the smoothie I use a Ninja blender, but I've used a regular blender and it works just as good as well! 

I like to add the strawberry and bananas to the bottom of the blender so that it makes the fruit really smooth. 

Next, I add the ice and the protein powder. I just do one scoop, but if you need more protein then you could add one to two. 

Because I am dairy-free (because my body makes me, not because I want to be) I like to add the coconut water to add a bit of hydration. I never really *taste* it, but it helps liquefy the smoothie so it doesn't become an ICE-cream type of smoothie. 

Action shot! Go smoothie, go! 

To make it feel fancy, add a slide strawberry to the top of your glass! 

The BEST Strawberry Banana Protein Smoothie 

- 5-6 strawberries 
- a banana 
- a 1/2 cup to a cup of coconut water 
- a cup full of ice 
- one scoop of a vanilla protein powder (I use EAS Lean 15, but I have used others and it's been just as good!) 

- Add sliced strawberries and a sliced banana into a blender 
- Add ice, protein powder and 1/2 cup to a cup of coconut water 
- Blend. 
- Serve into a glass! 


Heifer International's Urban Farm Fest


Have you EVER seen a cuter goat playing checkers in your life? Last week was SO busy with my Thirty-ONEderful birthday, getting back to work after a week off and the Heifer International Urban Farm Fest! This was the first annual event for this farm festival and it was So. Much. Fun. 

If you haven't heard of Heifer International, they are a non-profit that works to end hunger and poverty by caring for the Earth and providing livestock and agriculture resources to families in need all over the world.  Think: Giving milk goats to families in need in Uganda so they can use the milk to feed their family, sell extra for income, and lift themselves out of poverty. It's the teach a man to fish philosophy. 

Not only does Heifer work in over 25 countries in the world, but they also work here in Arkansas! Heifer USA is helping bring small-scale farmers together to create co-ops. To help raise awareness and funds for work in the USA, Heifer did it's first Urban Farm Fest event last week! 

It's fun for everyone! The event was tailored to young professionals here in Little Rock. 

All food was prepared by local food trucks as well. There were burgers, Asian dumplings, ice cream, and a whole lot of pork. Don't worry, I hate this entire burger. 

Heifer even created its own Gin with a local distillery. The gin was infused with local botanicals that were grown at the Heifer Urban Farm this spring. 

I had to work the event, but lots of friends came out to volunteer and support! 

There were lots of people, fun, food, and fun to be had. 

Cheers to a great first annual Urban Farm Fest! If you want to learn more, check it out here


Arkansas Made Father's Day Gift Ideas

Father's Day is June 18, which is just right around the corner! I thought it would be fun to compile a list of great gifts for all types of dads, and all of the gifts are from companies in Arkansas. 

Check out the list of Arkansas Made Father's Day Gift Ideas below: 

Rock City Thumps 

Instagram: @RockCityThumps     Facebook: @RockCityThumps
For the music lover dad in your life, there is no better gift than a handmade speaker from Rock City Thumps. Owner and creator, Jon, makes these speakers out of recycled materials. Best of all, he does a lot of custom work, so if you have an old box or idea he can help make it come to life. I actually own one of these and it really is amazing. The sound is much better than any Jawbone or Jambox that I've had in the past. Also, it's handmade in Arkansas, how fun is that? 

Cost: $100-$300

How to buy: Visit Rock City Thumps on Instagram, or email them at

Fur & Collar 

Instagram: @FurandCollar     Facebook: @FurandCollar
For any dog lover dad out there, they need a shirt from Fur & Collar. This Arkansas-based company sells these modern and fun dog shirts with dozens of designs. Pug? Check! Goldendoodle? Check! Lab? Check! If you have a rescue dog they even have a shirt for that. And BONUS, a 50% of proceeds from the rescue dog shirts are given to charities to help rescue more dogs!

If your dad loves his pup, get him a Fur & Collar shirt!

Cost: $24.99-$27.99

How to Buy: Visit  **Use discount code KATV for 10% off your ENTIRE order!** 

"Southern Fried: Going Whole Hog in a State of Wonder" 

For the dad who loves history or fun story-telling, then "Southern Fried: Going Whole Hog in a State of Wonder" by Rex Nelson is a perfect Father's Day present. This fun book will is a collection of columns from Nelson who worked at the Democrat-Gazette for over eight years. There's everything in this book from food to football, from family to festivals. If your dad loves Arkansas, this is a book for him! 

Cost: $17-$21

How to Buy: Check out River Market Books and Gifts, or buy on Amazon 


Instagram: @Arkansocks     Facebook: @Arkansocks

It may be hot in the Arkansas summer, but these socks will keep your dad looking cool. Arkansocks are state-themed designed socks with an option for everyone.

These socks are perfect for your dad who has it all, but still wants fancy feet!

Cost: $12-$14

How to Buy: Check out Domestic Domestic in Little Rock, or buy online at

Lost Forty Father's Day Gift Pack 

Instagram:  @Lost40Beer      Facebook: @Lost40Beer

For a fun take on a Father's Day gift idea, check out Lost 40's dad packs! If your dad loves craft beer, then he will definitely love one of these: 

 The Dad Pack = $25 
  • Includes: $20 Gift Card, a Glass Growler and a Sticker Pack  
 The Super Dad Pack = $50 
  • Includes: $40 Gift Card, a vintage wash Lost Forty Logo Patch Hat and a Glass Growler. 

If you don't live in the Little Rock area check out your local liquor store and pick up your dad some Lost Forty beer for his day of celebration! 

How to Buy: Go Visit Lost Forty Brewing in Little Rock, AR.

Grass Roots Farmers’ Cooperative

Instagram: @GrassRootsCoop       Facebook: @GrassRootsCoop

If your dad already has all of the grill accessories he needs, try this new gift idea of a meat share from Grass Roots Farmers' Cooperative. That's right. You can mail your dad a box of meat that he can grill up for a special price of $69 and FREE SHIPPING in Arkansas! The Father's Day bundle include two t-bones, a package of bratwurst, a pound of grass-fed ground beef, and a package of chicken drumsticks.  

In addition to the Father's Day special, 10% of the proceeds will go to support Heifer International's work. (Heifer helped the cooperative get started.) 

Cost: $69 and FREE SHIPPING 

(This service only applies to folks in AL, AR, FL, GA, IL, IN, IA, KS, KY, LA, MI, MO, MS, OH, OK, NC, SC, TN, TX, and WI.) 

How to Buy: 

What are you getting your dad this year for Father's Day? 

DIY: $20 Chalk-Painted End Tables

After the magic that happened with the dresser that I chalk painted, it boosted my confidence to paint more recycled furniture. There's something so fun about taking something that's a little outdated and making it into something completely your own. 

I'm almost finished with the "closet room" aka the bedroom I've turned into a walk-in closet. I've also finished decorating the home-office. So my next project is the guest bedroom and guest bath. To start on the guest bedroom, I found these dated end tables on a Facebook yard sale site for $10 each. Since I already had the paint, this project was only $20 for two new side tables for the guest bedroom. 

These are the two end tables that were $10 each. I saw potential in them because of the design in the front that I knew would be beautiful if painted white. The tables weren't real wood, they are the fake stuff so I didn't really care about painting them. 

I loved the original hardware, the design in the drawers, and there were two of them in really good shape for a fantastic price! 

I used the Rustoleum's Chalk Paint again in the Linen White and then applied two coats of the protective top coat. It's really SO easy to use. 

After painting the drawers, I knew these side tables were going to be gorgeous in white. 

This is the final product! Just like I had imagined, two beautiful side tables for the guest bedroom! 

Not only did I get each table for $10, I found two matching lamps for $10 each as well. That brings the end tables and both lamps for the guest bedroom for a total of $40! 

Here's a preview of the guest bedroom. The bedding is a little dated, there's currently no headboard, and I really want to update the size of the mattress. All in due time and all within a budget of ... well not much. 

After months and months of home updates, Casper helped me by creating this fun graphic that anyone can use in making any space their own 'home.' 

I'm using this new home essential guide to helping me create the guest bedroom. Next on the list? Some new pillows, a larger mattress, and window treatments!

Here's to Giving Back to Thirty-ONEderful Years!


Today is my 31st birthday! It feels good being thirty-one. Actually, It feels the same as thirty. In all honesty, I wake up and still feel like I am seventeen most days. 

In honor of my birthday, I am calling it, "The Year of Thirty-ONEderful." In my first thirty years, I have had a lot of wonderful people, moments, and experience so it's time to focus on giving back. This year, in order to make it Thirty-ONEderful, I want to make life wonderful for others as well. I want to start by giving $31 to a charity/good cause on the 5th of every month. 

I've already decided on my first charity because it's REALLY personal to my life... First, let's take a look back at my wonderful year of being 30!

Last year I turned 30 on the beaches of St. Marten!

I also got to see Dolly Parton perform.

I will always love you, Dolly.

Let's not forget... bought a house!

And, we kept the fun going all year with concerts, Arkansas Derby Day and hanging out with friends.

My Thirty-ONEderful Charity Donation Goal

I am so lucky in the life that I have that I feel like it's time I do more in giving back to things that are important to me. Because what's the point of being on this great big planet if I don't give to help others have the lucky life that I do?

Here is my personal declaration: For the next year, on the 5th of every month, I am going to donate $31 to a charity/good cause that I believe in. 

My first birthday charity is Heifer International. 

This is really personal to me because this is where I work full-time. The mission of Heifer International is to end hunger and poverty while caring for the Earth. The reason that I chose this charity (besides it being where I work) is because I actually have SEEN the work in Kenya and Zambia and know how it impacts families in need.  

We just started a new School Milk Feeding program in Tanzania. Now you can provide fresh milk to students in need. If you want to learn more about this program, check it out here:

I can't wait to see what Thirty-ONEderful will bring. If you have any suggestions for future charities, let me know! 

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