Tasty Tuesday: Protein Powder Power

 I have found some really fun ways to incorporate Protein Powders in our families life that meets the needs for all of us: 

Hubby: workout recovery, extra calories
Daughter: healthier “milk shake”, guaranteed no argument nutritional needs.
Me:  stabilizes my insulin, helps me keep my hormones balanced.



2 scoops of protein (20g total)
1/2 c plain kefir
1-2 tbsp of  sunflower butter
1 tbsp of cocoa
1 cup of almond/coconut milk
handful of spinach

***blend up in bullet until smooth and to desired consistency.


1 scoop of protein
1/3 c plain kefir
1 tbsp of cocoa
1/2 avocado (she has no idea!)
1 tbsp pure maple syrup
1/2 cup of almond/coconut milk

***blend up….she likes hers really thick….not only is the avocado full of great healthy fats for her but it helps make it really really thick and creamy.


1 scoop of protein
1/3 c of full fat coconut milk
2 tsp cinnamon
1/2 tsp ginger
1/2 tsp cayenne
1/2 tsp turmeric
1 tbsp vanilla
1 tbsp chia seeds
1/4 tsp Maca Root (life saver for pre-menopause!) 
1/2-1 cup of almond milk

***to me this is like a Latte-Chai Tea with a kick!


1 scoop of protein
hand full of spinach
1/2 avocado
1/2 cup of full fat coconut milk
1 tbsp cocoa powder
1 tbsp vanilla
1 drop of essential oil peppermint  (I guess if you were to use an extract you could try it with a tsp first and go from there)
1/2-1 cup of almond milk
 ***blend for a refreshing delight!


***I quite often will shake up a scoop with 1/2 c of almond milk or coconut milk and add it to any of my favorite teas to give it a creamy boost!

Now that you have my favorite uses and recipes with protein powder (make sure you use a high quality source)….NO SOY!!!

….anyways, below you can read more about my thoughts on supplementing: 

In the ideal world no one would feel the need to supplement.  Whether it is vitamins, minerals, herbs, protein, and so on.  

I love listening to many influential people in the paleo community and their take on supplements. 
There are a few I look up to as being an excellent example of how living a whole full life through eating a whole food diet is possible…to not supplement with powders, capsules, gels, etc.   They live it, they encourage it, and they are an excellent example that it is possible to have the WHOLE package: health of mind, body, and soul through real food eating, real exercise, and real living!
We each have different lifestyles.  We all have different needs.  We all know what we are willing to do and not do.  What we are willing to truly fight for.
What everyone should do, on a regular basis, is evaluate what a person really “needs” to develop and maintain a healthy lifestyle.  Whether a person is trying to accomplish a physical challenge or goal, energy, better health, better choices….they must decide what they really need!  
What are they willing to do?
I will cycle protein shakes from time to time for various reasons.  Such as, if I am traveling I will have it on hand to give me a snack in between or if there isn’t going to be a clean meat choice, or even just wanting a “treat”.
I will use half of a regular dose of protein for a green shake because I like the creaminess it gives it.  I will use it to pump up a “treat” I have created to ensure a good protein balance in the ratio to not create insulin surges.
Or I will start out my day from time to time with a hearty shake with lots of cinnamon if I feel I am going to be too much on the go.  I don’t want to do mindless eating and set off my insulin wrong.  
For me a clean, quality protein shake to start my day is sometimes exactly what I need to ensure I continue to make really good healthy whole food choices throughout the rest of the day.
Then there are supplements like the B vitamins, and other “energy” creating stuff.  I like to stick with just green tea and b-12 complex to ensure I receive a natural energy and not an addicting or stimulating energy that is received from caffeine in coffee.  For me I have noticed I have been becoming more sensitive to coffee.  It has been creating icky irritation and edginess that is just not worth it to me.
Some minerals are just important to supplement due to the fact they are difficult to receive in our nutrition due to the fact that our lands soil is deficient.  Thus, I on a regular basis take in magnesium.
I am a woman….hormonal, and pre-menopausal….thus maca root and 5-HTP help me feel balanced.  Whether it is in my head or not, I know that I DO feel calmer and less hormonal.
I remind myself all the time that these SUPPLEMENTS must stay true to their name.  
Meaning they are to add, to enhance my nutrition, not replace.
I MUST already be taking care of my nutrition and physical needs first in order for me to feel like I should take anything else.  I must make sure I am dialed in with my nutrition to determine if I should, want to, need to, or will supplement.
Too many people think they can take a magic pill to fix years of bad choices.  And that is just not how it works.
I would love for us to live in the ideal world of everyone realizing their true whole food nutrition must come first before they reach for that bottle or powder.  But…we don’t!
Therefore, what I have learned…and truly believe is like that saying:  you can gather more flies with honey rather than vinegar!
If a supplement will encourage a person to start making healthier, whole food choices, to be open to hearing about a lifestyle that is sustainable with great clean eating then I am all for it.
I watched this wonderful TED TALK about what motivates a person to buy something, or get into something, which had me thinking this thought:
Some people see XYZ (insert goal, etc.) as hard and want ABC (insert potion) to be their cure.  Thus, if ABC can be a gate to teach them about XYZ then maybe it is the right approach to be taken, at least for a short period of time to learn about XYZ, to realize they don’t need ABC.  Or maybe just the B and not the A and C…:)….
In conclusion, I realized we all have to choose what is right for our lives.  I would love for everyone to see how amazing and strong they are.  I would love for everyone to see how amazing whole food is.  I wish bread and grains could be ditched from everyone’s diet, kitchen, life.  
But that is an IDEAL….and sometimes living in this crazy world is just hard: MIND, BODY, AND SOUL! 
Therefore, my great prayer and hope is everyone will be able to find what truly works for them to find better health: of mind, body, and soul!

As for me, I love the celebration of whole food.  I love the fizzy, fun drink I create with my magnesium.  I love feeling full of life with cycling the other supplements I take.  And I really love the “sweet treat” I give myself through shakes!  And I really love knowing that I am spending my “latte factor” on quality food, books, great vacations, and family fun….not supplements.   But heck that’s for a totally different write up on another day! 🙂

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