How to Make Protein Pancakes

protein pancakesThere are many ways to get extra protein in your diet nowadays. One breakfast-friendly way is to make protein pancakes. They are super-easy to make and can be varied in so many flavorful ways. Let’s start with the basic protein pancake.

Basic Protein Pancake Recipe

While there are several varieties of protein pancakes, this recipe is a good starting point:


• ¼ cup raw oats
• ¼ cup cottage cheese
• ½ scoop vanilla protein powder
• ½ cup of egg whites.


• Blend all of the ingredients until they form a batter.
• Once the griddle is hot, pour batter onto the griddle to form two larger or three smaller cakes depending on the size of the griddle.
• Flip the pancakes once the edges start to brown.

Top with a dollop of natural peanut butter and a few sliced almonds. Nutritionally, the pancakes come in at 269 calories, 3 grams of fat, 23 grams of carbs and 35 grams of protein.

Kicking It Up a Level

From the basic protein pancake recipe, it is fun to experiment with other ingredients and toppings. For example, add blueberries or a mashed banana to the basic recipe. For an explosion of taste, add in some flaked coconut or cinnamon.

Toppings can add so much to the basic pancake recipe. Fruits, like sliced bananas, raspberries or blueberries not only add flavor, but also round out the presentation. Honey, maple syrup and any of the nut butters completes the protein offering.

The Protein Advantage

If you are trying to lose weight, protein pancakes in the morning is a great way to start your day. Protein not only fills you up, but keeps you feeling fuller longer as it takes longer to digest. Because protein takes longer to digest, it burns up more calories in the process than other easier-to-digest macronutrients, such as fat and carbohydrate. It is called the thermic effect and can burn as much as 30% of the protein calories ingested just in digesting it.

Not only does protein first thing in the morning keep your calorie down by not feeling hungry mid-morning, it kicks your metabolism into high gear and you end up burning more calories than if you would not have eaten protein. So between feeling fuller longer, the thermic effect and revving up your metabolism, protein helps you lose weight. Try a short stack of protein pancakes tomorrow morning and start your day right.

BlenderBottle ProStak System Review

BlenderBottle ProStak SystemThe BlenderBottle ProStak system takes water bottle technology to a completely new level. While this blender bottle is perfect for storing all manner of liquids, it also makes shakes and provides storage for powders, pills, supplements, and more. So, if you’re a serious athlete or fitness enthusiast looking for a water bottle, keep reading to find out more about this one-of-a-kind BlenderBottle.

Features of the BlenderBottle ProStak System

Like any quality water bottle, the BlenderBottle ProStak System is BPA-free, has a large holding capacity, cleans easily, delivers smooth shakes, and features a Leak-proof lid. And these are not even the best qualities of the BlenderBottle! It goes a step further to include 3 key features that make it a great pick from the rest. These include:

Expandable Design
At 22 ounces, this BlenderBottle can meet the required capacity of most trainers. However, if you need more capacity, the bottle comes with 2 interlocking jars (100cc and 150cc) with a twist N’ lock design that allows you to mount the jars onto the BlenderBottle. Thanks to this design, you can expand holding capacity by adding as many extra jars as you wish.

Extra Storage
The interlocking jars have lids with pill trays that allow you to store supplements in both pill and powder form, and take them wherever you go

BlenderBall Wire Whisk
This BlenderBottle comes with a powerful BlenderBall whisk that easily powers through stubborn powders and thick liquids (e.g. yogurt) to make super smooth shakes as well as your very own health drink blends.

Is the BlenderBottle ProStak System Worth Buying?

Other than a few cases of the lid breaking or separating prematurely, this blender bottle has received an overwhelmingly positive reaction from its users. Over 1000 users are satisfied with the bottle’s performance and love the extra storage and pill tray features. This goes to show that the BlenderBottle System is a good buy.

• Included jars stack and lock securely to the bottle and remain intact even during vigorous shaking
• All bottle compartments are dishwasher safe
• The bottle’s expandable design allows you to carry everything from powders, to pills, to blended health drinks all at once or separately
• The BlenderBall wire whisk is rust-resistant and does not chip off
• Attaching interlocking jars to bottle is done by simply making a quarter turn

• Produces a terrible smell when shakes are stored in the bottle for too long


The combination of water bottle, blender, and storage area for supplements makes this BlenderBottle a good fit for anyone who exercises regularly. Bodybuilders can carry protein powder to make protein shakes whenever they want to, gym freaks can carry water to stay hydrated during high intensity workouts, while athletes can carry performance-enhancing supplements to training. You can even use the extra jars to store healthy snacks. You can get it here.

When to Eat Protein For Better Weight Loss

protein1Does WHEN you eat protein actually matter?

Well, yes … and no.

You should be consuming protein at every meal. About one third of your plate should be filled with protein-rich foods. You should be spreading your calories over 3 major meals and 2 to 3 snacks every day. Make protein a part of each one of those meals, and you can make your weight loss dreams come true.

So in that respect, WHEN you eat protein is not as important as WHAT RATIO of protein you eat at each meal compared to carbohydrates and healthy fats.

But there is a smart way to time your protein intake to boost muscle development. Remember earlier we discussed how your weight loss and calorie burning efforts will improve as you improve the amount of muscle mass you have.

This leads many fitness experts to believe there are certain times you should be eating protein as part of your exercise regimen to boost muscle development, and fat-burning weight loss.

Eat some protein rich foods 20 to 40 minutes before you exercise. After you are through exercising, eat more protein within 30 to 60 minutes. Remember, exercising doesn’t just mean lifting weights or strength training. Any time you enjoy a moderately intense to intense physical activity, that is exercise.

It is also important to note that some wonderful weight loss information has been revealed in the early part of the 21st century as regards protein consumption. Those people which made protein a large part of their breakfast each morning, consumed fewer calories throughout the day than when they did not have protein for breakfast.

So, eat a protein-rich breakfast to improve your weight loss efforts. Add protein to your pre- and post-exercise regimen, and you boost your weight loss even further.

Tropical Coconut Crusted Chicken Salad


This is an awesome recipe full of protein and it will appeal to those of you who are coconut lovers too. Enjoy!

Recipe and image credit belong to Joyful Healthy Eats

Prep time: 10 mins
Cook time: 25 mins
Total time: 35 mins

Serves: 4


Coconut Chicken:
1 lb. chicken tenders
¾ cup raw almonds
⅓ cup unsweetened coconut flakes
¼ cup white whole wheat flour
1 whole egg
1 egg white
1 teaspoon lime zest

Tropical Salad:
2 heads of green leaf lettuce, diced
1 mango
1 cup diced pineapple
1 avocado, sliced
4 mini red peppers, sliced
3 green onions, sliced
2 tablespoons fresh cilantro

Honey Dijon Dressing:
4 tablespoons of honey
4 tablespoons of dijon mustard

Get the full recipe and instructions here!

The 2 Ways That Protein Helps You Lose Weight

protein2Weight loss is a factor of a very simple equation – you burn more calories than you consume. That’s it, plain and simple.

That simple fact of nature, as you can see from the equation just mentioned, is based on 2 pieces of input – calories burned, and calories consumed. Protein is so efficient at helping you lose weight because it impacts both sides of that equation.

There are 2 main ways that protein helps you lose weight. Among the other many crucial physical processes that protein is needed for, it is required to build muscle. That is why bodybuilders need to eat a lot more protein than the average person.

As it turns out, the more muscles you have, and the less body fat, the more calories you burn. Simply sitting on your sofa watching television, your body is busy burning calories. If you improve how many muscles you have, and improve their size, you improve your ability to burn calories, whether you are a couch potato or exercising.

So that is the 1st way that protein burns calories and helps you lose weight. It does so because protein is a required element of building muscles.

The 2nd way that protein helps you lose weight is by making you eat less. Baked goods, potato chips, pizza and simple carbohydrates and calories are processed very quickly into your body. This is why you will often times feel hungry shortly after eating junk food or fast food.

Protein is a much more complex compound.

As such, foods that are rich in protein, like meat, eggs, fish and beans, take longer for your body to process. This means that you feel full for a longer period of time. This is why studies show people that eat a lot of protein tend to consume fewer calories throughout the day then their non-protein-consuming counterparts.

So, not only does protein help build muscles which are more efficient at burning calories than non-muscular tissue, protein also makes you feel full longer, see you eat less during the day.

Both of those qualities leads to effective weight loss.

High Protein Recipe: Thai Turkey Meatballs

turkey-meatballsAnother deliciously healthy high protein recipe. This one takes the yummy-ness of meatballs with Thai flavors that are gonna to impress you for sure! Enjoy.

Recipe and image credit belong to The Fitchen

Prep time: 10 mins
Cook time: 25 mins
Total time: 35 mins


2 pounds ground turkey
1 bunch green onions, chopped
2 inch chunk of fresh ginger, minced
2 Tablespoons cilantro, chopped
5 cloves garlic, minced
2 Tablespoons green curry paste*
1 Tablespoon lemongrass paste*
juice of 1 lime
1 teaspoon soy sauce
1 teaspoon fish sauce*
1 teaspoon rice wine vinegar*
1 teaspoon red chili flakes
½ teaspoon salt
½ teaspoon pepper
2 Tablespoons olive oil

1 Tablespoon olive oil
1 cup green onions, chopped
5 cloves garlic, minced
½ Tablespoon red chili flakes*
½ teaspoon curry powder
2 Tablespoons white wine vinegar
1½ cups coconut milk, whole canned
1 teaspoon sea salt

Get the full recipe and instructions here.

Crossactiv 3in1 32oz Fruit Infuser and Protein Shaker Bottle Review

Crossactiv 3in1 32oz Fruit Infuser and Protein Shaker BottleThe Crossactiv 3-in-1 32oz Fruit Infuser and Protein Shaker Bottle easily stands out from the crowd due to its feature-packed nature and versatility. This water bottle delivers adaptability, convenience, safety, and durability through a smart design. Whether you’re a regular exerciser or someone simply looking to keep hydration levels up, you should take a look at this Crossactiv 3-in-1 bottle.

Features of the Crossactiv 32-Once Fruit Infuser and Protein Shaker Bottle

The best feature of this Crossactiv bottle is a 3-in-1 design that allows you to use the bottle as a fruit infuser, water bottle, or protein shaker. Selecting either of the functions is easy and only requires you to add or remove one of the bottle’s compartments.

For example, to make flavored water, you only need to add fruit, green tea, herbs, etc., to the infuser chamber. Alternatively, making a protein shake is as simple as removing the infuser and placing the included ball. This water bottle also:

• Has a BPA free build that allows you to meet your targeted water and protein intake without endangering your health

• Features a high capacity of 32oz. So, you’ll have more than enough plain or flavored water to last you through an entire day at the office, a lengthy trek or cycling trip, as well as plenty of protein shakes to last you through tough/long workouts.

• Has its very own measuring scale at the side. This is perfect for people who are taking water or protein shakes in controlled portions. The measuring scale also allows you to ensure perfection in fruit infused water and protein shake recipes that require specified amounts of ingredients.

• Offers durability through a shatterproof build and silicon seals

• Comes with a free carrying pouch that makes it easy for you to take the water bottle wherever you want

Is The Crossactiv 32-Ounce Fruit Infuser and Protein Shaker Bottle Worth Buying?

According to users, this Crossactiv 3-in-1 fruit infuser/protein shaker/water bottle is a great buy. Both infuser chamber and shaker ball work excellently. Users also love the fact that the bottles holds more liquid than other shakers, leaves zero lumps in your protein shakes, and locks tightly thanks to a metal ring at the lid.

• Dishwasher safe
• Opens and closes at the push of a button
• Waterproof locking lid
• Measurements of the bottles measuring scale are written in both oz and ml and therefore cater to a wide range of users
• Fitted with dual no slip grips
• Comes with a lifetime warranty that covers anything that can go wrong with the bottle

• A few users claim that fitting in and taking out the bottle from its carrying pouch is difficult and time consuming as the pouch has an opening that is slightly larger than the bottle


This fruit infuser and protein shaker literally meet all of your hydration needs. It allows you to have water close by as you engage in your daily tasks, keeps you hydrated throughout your workout with flavored water, and allows you to recover quickly from a tough workout with delicious protein shakes. You can get it here.

How Much Protein Do You Need Every Day?

protein3Your personal protein needs are going to vary according to a myriad of factors. The following considerations all determine how much protein you should be eating.

  • Metabolism
  • Age
  • Activity level
  • Muscle Mass
  • Gender

Scientists also believe that there may possibly be some minimal genetic factor which dictates individual protein requirements. However, most international health authorities agree on the following Recommended Daily Allowances for protein (on average).

Adults – 0.8 g of protein per kilogram of body weight (0.36 g per pound).

Children – 0.85 to 1.1 g of protein per kilogram of body weight (0.38 to 0.5 g per pound).

Elderly – 0.8 g of protein per kilogram of body weight (0.36 g per pound).

Athletes, Bodybuilders – 1.8 g of protein per kilogram of body weight (0.85 g per pound).

Remember, these are the recommended minimum levels. Use them as guidelines. If you are extremely active, you will need more protein than someone who is sedentary most of the day. Younger children need more protein than older children.

A study published in Clinical Nutrition showed that elderly individuals who consumed 1.5 g of protein each day improved their strength, muscle mass, mobility and ability to perform normal functions.

Concerning weight loss as a fitness goal, you should also consume more than the minimally suggested levels of protein.

So make sure you are eating AT LEAST the protein RDA listed above for your particular situation, and consume more protein if you are active, or seeking weight loss. Eating slightly more protein than your body requires does not present a health problem.

High Protein Recipe: Spicy Red Lentil Curry

Red-Lentil-CurryHere’s an “insanely delicious” recipe that takes just 30-minutes to get on the table. It’s protein-rich and super saucy. It’s great with quinoa or even brown rice. Enjoy!

Recipe and image credit belong to Minimalist Baker

Prep time: 5 mins
Cook time: 25 mins
Total time: 30 mins

2 Tbsp (30 ml) coconut oil
3 cloves garlic, minced (1 1/2 Tbsp or 9 g)
1 tsp minced ginger
1/2 cup (64 g) diced carrots
3 Tbsp (60 g) red curry paste (ensure vegan friendly)
1 6-ounce (170 g) can tomato paste
2 cups (480 ml) low sodium vegetable broth
1 cup (240 ml) water
2/3 cup (128 g) dry red lentils, thoroughly rinsed in cold water + drained
1-2 Tbsp (12-24 g) coconut sugar (or maple syrup)
1/2 tsp ground turmeric, plus more to taste
optional: 1/3 cup (80 ml) light coconut milk

*Optional (per serving)
Cooked brown rice or quinoa
Pita or naan
Pickled red onion
Fresh chopped cilantro

Get the full recipe and instructions here!

Meal Prep Haven 7 Piece Portion Control Containers and Protein Shaker Bundle Review

Meal Prep Haven 7 Piece Portion Control Containers and Protein Shaker BundleDieting is never easy and that’s why we need all the help we can get when looking to lose weight. The Meal Prep Haven 7 Piece Portion Control Containers and Protein Shaker Bundle offers you this help by measuring out protein and portions of different food types. This makes it easier for you to stick to a diet.

Ideal for anyone on a health mission, the containers can work for a variety of food plans whether you’re looking to lose weight, maintain a medical condition, gain weight, or even increase muscles.

Features of the Meal Prep Haven Control Containers and Protein Shaker Bundle

The great thing about this portion controller and protein shaker bundle is that you don’t have to start all meal and snack times with complex calorie calculations. This bundle offers a simpler way of keeping track of food intake through color-coded containers. Each container is clearly labeled with a food type as well as weight of container. So, you’ll have a clear idea of the exact number of calories you take in with each container. These containers in turn are backed up by:

• A clearly detailed guideline, which helps you come up with the ideal number of containers to have in a day for each food group.

• A 28 oz. protein shaker that makes and stores protein shakes and other healthy drinks. With this shaker, you’ll be able to customize your protein intake to suit your fitness goal.

Is the Meal Prep Haven Control Containers and Protein Shaker Bundle Worth Buying?

This Meal Prep Haven Bundle offers a few positives that make it a good buy. It eliminates calorie counting, helps you focus on what you should be eating, and even guides you towards mastering the art of portion control. As a result, you get to reach your fitness goals easily and quickly.

• All containers and protein shaker are BPA free and dishwasher safe
• The containers are freezer and microwave safe which means you can heat or freeze stored food
• Containers and shaker are both leak-proof
• The bundle comes with a lifetime warranty

o The protein shaker does not include a ball mixer for breaking up powders


Whether you’re getting ready for an upcoming event, want to drop extra pounds fast, or are simply trying to break bad eating habits, this Meal Prep Haven bundle is for you. With the included guideline, you’ll be able to formulate a solid eating plan that will get you in good shape quickly while teaching you how to eat healthier at the same time. You can get it here.

Can Eating Protein Help You Lose Weight?

nutritiousYou know that what you eat plays a large part in how you look and feel. You know that junk food leads to a junk body. Lets look at the other side of the health equation.

Protein is required by your entire body to function properly. If this miracle compound is so important for proper health, can eating protein help you lose weight? Can simply adding more protein-rich foods to your diet, whether or not you exercise, boost your fat burning and weight loss powers?

The short and wonderful answer is … yes.

There is a lot of research out there that points to protein as an overweight and obesity fighter. People who are fit, in shape, and in good health tend to eat more protein than those who are out of shape, overweight or obese, sick and unhealthy.

So the correlation is definitely there.

You probably know that eggs, beans, green peas, all kinds of meat and fish are high in protein. Spinach, kale and some other leafy greens also deliver significant amounts of protein. If those foods don’t appeal to you, you can simply add flavorful protein powder to your favorite meals and beverages to ensure that you are getting enough protein into your diet.

In upcoming blog posts we will reveal exactly how protein works to help you lose weight. You will also find out the signs of a protein-poor diet. You will even learn when you should be eating protein for the best weight loss results, including timing your protein consumption around your exercise.

High Protein Recipe: Spicy Chipotle Turkey Burritos

spicy-chipotle-turkey-burritosHere’s a recipe that is not just high protein, it’s also filling and delicious! You can make it with ground turkey or go veggie. Either way, you’re in for a treat. Enjoy!

Recipe and image credit to Pinch of Yum

Serves: 15 burritos


Filing Part One (Turkey):
1 tablespoons oil
½ onion, minced
3 lbs. ground turkey
2 tablespoon EACH chili powder and cumin
3-5 individual chipotle peppers (canned in adobo sauce), minced
2 teaspoons salt

Filling Part Two (Vegetables):
1 tablespoon oil
½ onion, minced
1 tablespoon EACH chili powder and cumin
4-5 cups chopped veggies like carrots, zucchini, sweet potatoes, bell peppers, etc. (see notes for specifics)
1 cup chicken broth (more as needed)
1 14-ounce can pinto or black beans
2 cups shredded Mexican blend cheese
1½ cups plain Greek yogurt
For Serving:
15 10-inch tortillas
avocado, hot sauce, cilantro, etc. for serving

Get the full recipe instructions here!

The Ultimate Protein Powder Cookbook: Think Outside the Shake” Review

The Ultimate Protein Powder CookbookProtein is a powerful food group that delivers many health benefits. It keeps our mood upbeat, boosts energy levels, improves concentration, speeds up ones metabolism, and best of all, it builds muscles, improves performance during workouts, and prevents weight gain. So, whatever your fitness goals are, upping your protein intake can help you get there quickly.

Fortunately, for those who don’t know where to start in regards to a protein diet, Anna Sward’s The Ultimate Protein Powder Cookbook: Think outside the Shake comes in handy. It offers fresh and nutritious protein-rich recipes as well as information that can help you to successfully increase your protein intake.

Features of the Anna Sward Ultimate Protein Powder Cookbook

With over 150 recipes, the Ultimate Protein Powder Cookbook is designed to help health enthusiast find fun ways to increase protein intake. The recipes come in a variety of categories, are easy to make, and delicious enough to satisfy your taste buds. Therefore, finding various meal options that work for you will not be difficult.

Other good qualities of this cookbook include: 

A Crash Course On All Matters Protein In The First Section Of The Book
The information included covers, how to cook with all types of protein, effects of food on the body, and graphs on all included ingredients and how to substitute them. For someone new to protein intake for health reasons, this section will be highly useful, as it will put you in a better position of finding creative ways of capitalizing on the full benefits of protein.

Recipes Created Without Using Preservatives, Unhealthy Fats, Carbs and Refined Sugar
Not you not only get to increase your protein intake but also avoid unhealthy substances with the recipes in this cookbook.

Is The Anna Sward Ultimate Protein Powder Cookbook Worth Buying?

Many health-conscious people rely on protein powders and shakes to get their daily portion of protein. While these protein supplements are effective, they can get boring fast (making it difficult to stick to your diet).

This Ultimate Protein Powder Cookbook, however, offers a fresh approach that allows you to use protein powders to make your own high-protein foods. The foods last longer than protein smoothies/shakes which means you get to save on money.

• Recipe instructions are simple and clear
• Ingredients can be substituted which means you can cook with what you have
• The cookbook helps us turn everyday foods (cookies, pizza, pancakes, breads, etc) into protein-packed goodies

• A few users claim that the given ingredient portions of the recipes are wrong. Therefore, one has to tweak ingredient proportions for the dishes to come out perfect.


This cookbook lays a good foundation for including protein in your diet. The recipes are easy to follow so you’ll definitely not encounter any problems making the dishes. In addition to that, the recipe book opens you up to developing protein recipes of your own. You can get it here.

Eating Enough Protein? The 5 Signs of a Protein-Poor Diet

protein4You know that protein plays an important part in every one of your internal systems. When you don’t give your body something that it needs, something goes wrong.

When you eat too much sugar and processed foods, you become overweight or obese.

When you eat a predominantly plant-based diet, lean meats, whole grains and healthy fats, you regulate a naturally healthy body weight.  So all you have to do is give your body what it needs.

In terms of protein, how do you know you are getting enough? Not everyone is going to take the time to weigh their food and figure out exactly how much protein they are getting.

Never fear, help is here.

If you display the following 5 signs, you are probably not eating enough protein.

1 – You are weak when you exercise – Protein repairs your muscles after you work out. If your body doesn’t have enough protein, exercising, running, lifting weights or performing any other strenuous activity can actually be counterproductive, since your body isn’t able to repair itself properly.

2 – You have fat were used to have muscle – This goes back to the whole “protein creates muscle” recipe. When your body does not find enough protein to power all of its internal processes, it steals protein from your muscles. This turns muscle to fat when you don’t eat enough protein.

3 – You are tired when you normally shouldn’t be – When you first wake up in the morning, it is natural to feel groggy and tired. However, if you are frequently tired after no physical exertion, you may need to eat more protein.

4 – You are losing your hair – Stress can cause problems with your hair and skin. As it turns out, a lack of protein can cause skin problems, and can even cause your hair to fall out.

5 – It takes you a long time to recover after injury – Protein is crucial for building new tissue. If you suffer some simple injury and don’t recover quickly, a lack of protein could be the answer.

High Protein Recipe: Vegetarian Lettuce Wraps [PF Changs Modification]

Vegetarian-Lettuce-WrapsHere’s a recipe for vegetarian lettuce wraps from It combines tofu and mushrooms to create a taste so similar to the famous PF Changs lettuce wraps you won’t believe. And it’s healthier too! Enjoy.

Recipe and Image credit got to

YIELD: Serves 4

PREP TIME: 10 minutes

COOK TIME: 15 minutes

TOTAL TIME: 25 minutes

3 tablespoons hoisin sauce
3 tablespoons reduced sodium soy sauce
2 tablespoons rice vinegar
1 teaspoon sesame oil
2 teaspoons canola or grapeseed oil
1 (12 to 14-ounce) package extra firm tofu (do not use silken)
8 ounces baby bella (cremini) mushrooms, finely chopped
1 (8-ounce) can water chestnuts, drained and finely chopped
2 cloves garlic, minced
2 teaspoons freshly grated ginger
1/4 teaspoon red pepper flakes (omit if sensitive to spice)
4 green onions, finely sliced, divided
8 large inner leaves romaine lettuce (from a romaine heart) or butter lettuce leaves
Optional for serving: Grated carrots, additional red pepper flakes

Click here for full recipe instructions!

Tasty Tuesday: Shrimp and Avocado Salad with Miso Dressing


This is a Paleo recipe with shrimp and avocado – need I say more? Ok 🙂 The miso dressing is so unique with all of its ginger, garlic, and lime. Enjoy!


Serves: 4


For the salad:
1 teaspoon minced garlic
½ pound raw shrimp, tails removed
½ tablespoon butter
½ teaspoon chili powder
¼ teaspoon cayenne
1½ cups sliced avocados (2 small)
1 cucumber
4 cups chopped spinach or baby kale
fresh chopped cilantro for topping
peanuts for topping

For the dressing:
1 1-inch piece of fresh peeled ginger
3 tablespoons oil
3 tablespoons lime juice (more to taste)
2 tablespoons agave nectar
1½ tablespoons white miso (it’s like a paste – you can buy it at many regular grocery stores)
½ teaspoon minced garlic
¼ teaspoon salt

Get Recipe Instructions Here

What is The Low Carb Flu and Will You Get It on a Paleo Diet?

carb-fluThe low carb flu is not quite what it sounds like, but it is named because the symptoms of the low carb flu can manifest themselves in a remarkable similar way to the traditional flu. This occurs when someone switches their diet from one that is carb-heavy to a diet with a dramatically reduced carb intake. People can experience headaches, tiredness or exhaustion and an inability to think clearly. Often, people will take to bed thinking their body needs rest. This is not strictly true.

What is happening is that, when given a choice, the body will burn carbs for energy. When an individual switches from a diet plentiful in carbs to one with greatly reduced carbs, the body is perplexed. It is used to burning carbs for energy and doesn’t naturally switch to burning fat when no carbs are present. This can lead to an insatiable hunger in someone who should not be hungry, but their body is craving energy and it needs carbs for energy.

burn-fatFortunately, the body is not meant to rely solely on carbs for energy. In the absence of carbs, it is perfectly capable of burning fat for energy…the problem is that many of our bodies are quite out of this habit. When we switch to a low carb diet, there is a period of adjustment as our bodies remember what it is they’re supposed to do!

So, will this happen on the paleo diet? There is no guaranteed answer, but the chances are reasonably high. Most people have an imbalanced diet that is heavily weighted towards carbs. The change to a diet lacking in carbs will prove a challenge to our bodies, at least in the short term. However, once that period of adjustment is over, you will feel the difference and lose your carb cravings. Imagine your computer is running slowly and you give it a factory reboot – that is what is happening inside you.

The level of the low carb flu that you experience will depend on a number of factors, but that doesn’t mean that you should make yourself seriously ill going through the process. It is always better to maintain some level of carb intake when you switch to the paleo diet. The other factor to remember is that the paleo diet isn’t necessarily a low carb diet! It can be, but you have a choice over that, so you can avoid the low carb flu completely if you want to!

Tasty Tuesday: Paleo Cajun Burger

paleocajunburgerSometimes you’ve just got to have a burger. I get it, trust me. Now there are so many burger options out there but this one if Cajun style and it’s Paleo too. Pair it with a nice green salad or better yet – some sweet potato fries and you’re golden. Enjoy!


PREP TIME: 10 mins
COOK TIME: 10-12 mins
TOTAL TIME: 20 mins


Spice Mix
1 ½ teaspoons ground cumin
1 teaspoon garlic powder
1 teaspoon paprika
1 teaspoon sea salt
½ teaspoon onion powder
½ teaspoon of cayenne powder
½ teaspoon of dried thyme leaves [Read more…]

How to Quit Sugar on The Paleo Diet

There is a growing train of thought that associates the “I Quit Sugar” program with the paleo diet. It’s true, both diets result in a dramatic reduction in the amount of sugar consumed by those following the diet. However, that does not mean that they are the same thing. The I Quit Sugar program has one specific goal – quitting sugar. The paleo diet is a much more broad dietary transformation where one of the resulting outcomes is generally quitting sugar. The two are not the same.

That being said, one thing that turns many people off of the paleo diet is the idea that they won’t be able to give up sugar. Most of us have grown up with sugar as a staple of our diet. It is in nearly all of the processed and convenience foods that we eat; it’s in our drinks and it’s in our foods. Cutting it out can be a real struggle for many people. So, with that in mind, how can people who crave their sugar intake get by on the paleo diet?

The thing to remember is that there are a number of natural sweeteners that are allowed (in moderation) when on the paleo diet. This diet is not about starving yourself to the point of madness, and everyone needs something sweet in their diet! Food should be enjoyed and not solely eaten for sustenance. With that in mind, just what kind of sweeteners can you eat on the paleo diet?


honeyWhile not strictly paleo-friendly, natural honey is one of the better natural sweeteners that can be used on the paleo diet. This is not because it doesn’t contain fructose, but because it has other natural benefits to the human body. Similarly, there are tribes that have eaten honey for thousands of years, which pretty much nails the paleo definition!

Maple Syrup

We aren’t talking about processed, off the shelf maple syrup here but organic, natural maple syrup. Again, it has been eaten for thousands of years and has even been shown to contain some beneficial nutrients that our bodies thrive on. It’s important to remember that moderation is key here, but maple syrup is a fantastic way of getting rid of those sweet cravings!

Dark Chocolate

dark-chocolateFinally, for those with the most insatiable of sweet teeth, dark chocolate is an allowable treat on the paleo diet. This doesn’t mean you can scoff a few bars every day, but a couple of squares here and there can be enough to keep the sweet cravings away, and won’t do any harm to your diet.

New 90 Day Challenge Starts April 4th

90 day challengeThe New Year’s fairy dust has completely settled and spring is here! Are you still committed to getting fit and healthy? If you need to hit the reset button, it’s the perfect time because we’re starting a new 90 Day Challenge on Monday, April 4th. This challenge will take you smack dab in the middle of summer, so now is the time if you’re ready to start thinking about beach weather and bikinis.

The Skinny Body Max 90 Day Challenge is sweet and simple: Commit to taking the all natural NEW Skinny Body Max every day consistently, as directed, for a full 90 days. We also recommend that you maintain a healthy diet and exercise routine as well. I have some bonuses waiting for you that will help you with that stuff (see below)!

It’s a pretty sweet deal. You lose weight, win a T-shirt and Certificate, and get a chance to win $1,000 cash!


Here’s my recommendation when it comes to purchasing your product for this challenge.

Buy2 Get 1Option #1 – BUY 2 GET 1 FREE

Easiest Option: Each bottle contains a full 30 day supply. Since this option gives you three bottle total, you’ll have a full 90 day supply. With this option, you’re all set and ready to rock this challenge.


Option #2 – BUY 1 Bottle with Autoship

Budget Option: So you’re on a budget and the easy option is not affordable right now. No worries, I’ve been there. This option gets you get your first bottle to get you started AND the autoship option ensures you do not run out during your challenge (trust me, running out will ruin your consistency goal!). Of course, autoship is totally optional and you cancel it at anytime. With this option, you’re ready to rock on April 4th but you should also make a promise to yourself not to forget to reorder so you don’t run out. Set a reminder on your phone now. No excuses. 🙂

HiBurn8Option #3 – BUY 3 GET 3

Go All Out Option: Get a full 90 days supply of BOTH our NEW HiBurn8 nighttime supplement and Skinny Body Max for the daytime. If you’re ready to go all out for this challenge, this is your option. With Skinny Body Max during the day, you’re going to get full faster so you’ll eat less while you boost your metabolism, burn fat more effectively, curb your cravings, improve your digestive processes, and more. With HiBurn8 at night, you’re going to sleep better and the cells in your body are going to repair themselves quicker and more effectively. With this option, you can kill this challenge.

My Exclusive Bonus Offer!

bonusWhen you purchase from me on this site, you’ll receive a free meal plan, fitness plan, complete with printable grocery list. You’ll get guidelines on what kind of food you should eat, what kind of workouts you can do and where to find them. I’ll also send you my free “Weight Loss for Life” reports that will help keep you keep the weight off for good. PLUS, I’m going to make sure you know about all the upcoming Bikini Body/Summer Ready workout challenges that are coming up so you can participate in those with me too, if you wanna join in!

Those bonuses are in addition to the Skinny Body Care 90 Day Challenge online weight loss center, that includes a weight loss tracker, fitness, nutrition, and motivational tips you already get just by joining this challenge. You’ll have everything you need to succeed – even if you don’t currently work out! I’ll be there to support you too because you’ll have direct access to me via email. Are you ready?

Click Here to Order Skinny Body Max and Join the 90 Day Challenge

Click Here to Order Skinny Body Max AND HIBURN8