Healthy Protein Options to Help With Weight Loss

Healthy Protein Options to Help with Weight Loss

I’m eating clean and working out hard 5-6 times a week, but I’m not seeing results. Can you help me Kathryn?

This is a question I receive yesterday from one of my Facebook followers.  I know how frustrating it can be to lose the weight.  And this lady is doing what she has been told.  Eat healthy and exercise.  It’s not her fault that she isn’t seeing the scale change or feeling changes in her body.

I answer this question in the video below.

Weight Loss is a Mystery!

Weight loss can seem like a mystery sometimes.  When I took a look at this particular lady’s food log for 5 days I noticed that her food portions where not in balance.  The biggest thing that stuck out me what that she wasn’t getting enough protein in her body every day.

Why You Need Protein

Your body uses protein to build and repair tissue. You need it to make enzymes, hormones, and other body chemicals. It is an important building block of bones, muscles, cartilage, skin, and blood.

Sources of Protein

When we think of protein, we typically think of chicken, beef, and fish.  And many of us get tired of eating that much of these protein sources or prefer something else.  Below is a list of some other alternative sources of protein, along with the amount of protein it has.

Soybeans, 18 grams/cup

Chia Seeds, 4.7 grams/ounce

Avocado, 4.5 grams/cup

Cottage Cheese, 25 grams/cup

Artichoke, 4.2 grams each

Seaweed, 2 – 6 grams/100 grams

Pumpin Seeds, 12 grams/cup

Peas, 8 grams/cup

Soy Cake, 34 grams/cup

Buckwheat Soba Noodles, 6 grams/cup

Quinoa, 8 grams/cup

Sun Dried Tomatoes, 8 grams/cup

How Much Protein Do I Need

That really depends on your goals and your current weight. But anywhere from 4 – 6 servings a day.  Roughly one serving is 3/4 of cup.  However, this too can depend on what protein you are eating.

Need Help or Have Questions?

If you need some help with your weight loss or nutrition, feel free to contact me with this link:

And be sure to follow me on Facebook where I offer a lot of free tips, exercise, recipes, and motivation.  And I even do some Live Facebook Videos where you can ask me questions.

My Favorite Protein PB Cookies

My Favorite Protein Cookies

Protein PB Cookies

Protein and Cookies don’t typically go together.  In fact they are kind of an oxymoron.

Protein is good for you.  Cookies aren’t good for you.

Protein helps build muscles.  Cookies make you fat.

But I love cookies!!!

I kind of made up this recipe on my own after researching a number of different healthy cookies. I’m typically not one to experiment in the kitchen, but I took a risk.  I figured these is pretty simple and won’t take much time.  It turned out to be a huge success!!!

Here’s the Recipe

My Favorite Protein PB Cookies
Recipe type: Dessert
Prep time: 
Total time: 
Serves: 12 - 15 cookies
Healthy Protein PB Cookie Balls
  • ½ Cup Natural Peanut Butter
  • 1.5 Cups Raw Oat
  • ¼ of Vanilla Shakeology or Vanilla Protein Power
  • ¼ Cup of Honey
  • 3 - 5 Tablespoons of Water (for desired stickiness)
  • ¼ Cup of Chocolate Chips or Carob Chips
  1. Mix all ingredients in a bowl, expect for the water. Mix well and slowly add 1 Tablespoon of water at a time to get a sticky consistency.
  2. Shape into 1 inch balls and put on wax paper. Place in freezer for approximately 3 hours. Then enjoy! I store mine in the freezer.

These cookies remind me of some no-baked peanut butter chocolate cookies we used to make as a kid. They were so yummy.  But as I think about all the sugar and the unhealthy peanut butter we used, with hydrogenated oil, I realize how unhealthy they were.

From now on, I’ll be making my kids and me these yummy Protein PB Cookie Balls!!

Give me your Feedback

Let me know if you are going to try this recipe by commenting below.  I’d love to hear what you think or if you added any chips to them.  And be sure to check out some of my other favorite healthy recipes on my blog.

Also, for more recipes, tips, motivation, exercise and fun follow me on my Facebook Page.


Pin It

Post Workout Musts | Post Workout Meal

Post Workout Musts!

If you are serious about your fitness, then you do need to help your body after a workout. You have a short window during your post workout to help your body.  If your not that serious, then don’t worry about it. Your body will eventually recover and get what it needs, assuming you eat a healthy diet.

But if you are like me, you are serious and you want to up your game and help your body then there are 3 things you need to have after you’ve pushed yourself in your workout.

1. Protein. Your body ramps up protein synthesis after a workout so by giving it protein you are helping your body. Proteins from meats and dairy are good. You want low fat protein so it’s slows down the absorption. And a good quality whey protein powder is usually the go to for post workout.

2. Carbs. When you exercise, you tap your blood sugar as well as backup carb stores in your liver and muscles. You need refill them just like gas in a car. So to refuel we need to consume healthy carbs post workout.

3. Water. You sweat when you exercise. Sometimes it evaporates too fast for you to notice it, but you are sweating. You need to replenish this fluid in your body. Remember our bodies are about 50 – 60% water and water plays a big role in many of our bodily functions. So grab a tall one or better yet sip it before, during and post workout.

My life is super busy and I don’t like to spend a lot of time in the kitchen. I also like easy! So I take the guess work out of what to have post workout. I just go with my fav post workout shake. The one I drink also has a little something extra to help with sore muscles. And I definitely need today!

If you want more info I my fav post workout shake, comment below or Contact me.

I also have a bunch of free recipes, tips, exercise, and live videos (where you can ask me questions) over on my Facebook page, so let’s connect!

The Secret to Getting Your Abs to Show

Get Your Abs to Show

The Secret to Getting Your Abs to Show

Yes we all secretly want to see those AB MUSCLES. At least a few lines!

I have to tell you it’s not about doing a bunch of crunches or ab exercises. Nope, you actually work your abs quite a bit with just regular exercising.

The SECRET is BODY FAT. As a rule of thumb you will see those sexy abs when your body fat is around 15 – 17% for women and 10 – 12% for men.

5 Components to Drop Body Fat

Now you ask how do I get my body fat down. There are 5 components that I live by to drop body fat.

1. Strength Train to build muscle. The more muscle you have the more fat your body will burn. Thus less body fat!

2. High Intensity Exercise. Yes high intensity is hard for us but it’s a quick way to spike your heart rate, burn more calories and thus burn more fat off your body.

3. Calorie Deficit. You need to take in fewer calories than you are burning to lose the fat off your body. If you need help calculating a healthy calorie level for yourself, let me know in the comments below and I can help you.

4. Right Foods — Macros. You need to eat the right foods in the right combinations to optimize fat loss off your body. A lot of people track their Macros (carbs, protein, healthy fats) to help them with this.

5. Time & Consistency. It will take time and hard work to drop the body fat and to see those abs. But if you are willing to work at it you will be rewarded!

Comment below which one of these 5 components are the most challenging for you.

And let’s connect over on my Facebook page where I share a lot of free recipes, tips, exercise and even do some Live Videos where you can ask me questions! And we can talk more about body fat.

Carrot and Spiced Chickpea Salad

Carrot and Spiced Chickpea Salad


Loaded with flavor and bursting with color – this chickpea salad might seem complex but it’s actually easy to make! The combination of spices, plus a little tahini, lemon, garlic, and honey create a taste that will excite your tastebuds. It’s stellar as a side or main dish, and will be a hit at any potluck party or picnic.

Total Time: 45 min.
Prep Time: 15 min.
Cooking Time: None
Yield: 6 servings

1 (15-oz.) can chickpeas (garbanzo beans), drained, rinsed, dried
4 tsp. olive oil, divided use
¼ tsp. ground cumin
1 dash ground cinnamon
¼ tsp. cayenne pepper, divided use
Nonstick cooking spray
¼ cup fresh lemon juice
¼ cup tahini
1 clove garlic
1 tsp. raw honey
½ tsp. sea salt (or Himalayan salt), divided use
2 Tbsp. + 1 cup finely chopped fresh parsley, divided use
3 cups shredded carrots (approximately 3 to 4 medium carrots)
½ medium red onion, chopped
½ cup raisins
Ground black pepper (to taste; optional)

1. Preheat oven to 425° F.
2. Combine chickpeas, 1 tsp. oil, cumin, cinnamon, and 1 dash cayenne pepper in a small bowl; mix well. Place on baking sheet that is lightly coated with spray.
3. Bake, shaking baking sheet two to three times during baking, for 12 to 18 minutes, or until lightly browned and crisp. Cool.
4. Place remaining 3 tsp. oil, lemon juice, tahini, garlic, honey, ¼ tsp. salt, 2 Tbsp. parsley, and remaining 1 dash of cayenne pepper in blender; cover. Blend until smooth. Set aside.
5. Combine carrots, onion, raisins, remaining 1 cup parsley, and dressing in a large serving bowl; toss gently to blend. Season with remaining ¼ tsp. salt and pepper (if desired). Mix well.
6. Divide evenly between six serving plates. Top with chickpeas. Serve immediately

21 Day Fix Container Count:  2 Green, 1 Yellow, 1/2 Blue/Orange

Pin It