[1 serving = 29g protein, 324 calories]
16.4 grams casein
.6 tsp baking powder
1/8 tsp salt
48.8 grams sourdough starter
1 large egg (50g)
48g greek yogurt
20 g raw honey
1/2 medium lemon
1/2 tsp vanilla extract
Enjoy!
If you want more high-protein recipes, be sure to check out the Protein Bakes...
Just in time for fall and winter to help stay on track with your goals! Try this...
21 grams of protein and just 310 calories
14.2 grams low-fat cottage cheese, unsalted [or greek yogurt works]
24 grams coconut sugar
14.2 grams canned pumpkin puree
.2 tsp vanilla extract
8.9 grams casein powder [i used vanilla]
10 grams collagen powder [i used pumpkin spice]
17.8 g sprouted spelt flour or cassava flour
.33 tsp pumpkin pie spice
pinch baking powder
pinch baking soda
pinch salt
12 grams dark chocolate chips
Preheat oven to 325ºF.
Grease a ramekin with a touch of coconut oil or ghee.
Blend the cottage cheese, sugar, pumpkin, and vanilla until smooth. [If using greek yogurt, no need to blend, just mix together.]
Add the rest of the ingredients [except the chocolate chips] and stir until...
This Protein Apple Crisp recipe makes 2 servings, but feel free to half it for single serving or double it for 4!
[macros per serving: 314 cals / 16g p / 10g f / 44g c]
You might not be aware of it, but electricity affects you. Even if you don’t feel it, it would be absurd to think it doesn’t.
We are electrical beings!
We have nerves that are conduits for electric fluids and send electrical signals throughout the body and to the brain, making it possible for us to move, to think, and to feel, and for our bodies to function optimally.
It’s an intricate system and any disruption to it can lead to illness.
Let’s rewind for a second…
EMFs, electrical magnetic frequencies, are naturally delivered from the sun. We have evolved to utilize these natural EMFs to fuel and optimize our function.
nnEMFs, non-native electrical magnetic frequencies, on the other hand, are man-made and delivered to us by modern-day technologies: lightbulbs, computers, cell phones, 5G towers, microwaves, etc. These frequencies are different from the sun and they create oxidative...
This cottage cheese pancakes recipe makes 4 servings.
[per serving: 114 cals / 8P, 9C, 5F]
If you want more high-protein recipes, be sure to check out the Protein Bakes e-book!
Enjoy!
I spent 6 weeks in Lisbon in May and June of this year. While I’ve been to Portugal a few times when I was younger (my parents were both born there), this was my first time spending an extended amount of time there as an adult, and I loved it! It was very nostalgic for me and oddly felt like home - from the food, to the smells, to all the locals sitting around smoking cigarettes and drinking coffee in cafes.
Here are some of my favorite places if you find yourself there!
BioMercado and Go Natural are the main organic grocery stores in Lisbon. They have organic produce, eggs, dairy, and any most other healthier packaged items you’re looking for. They also have some organic meat products and sometimes liver, but I was unclear whether they were grass-fed.
My go-to for grass-fed meat and raw cheeses was Mercearia Açores/Azores Grocery. You can actually also find grass-fed meat at...
Today's blog post is actually a healthy travel guide for London!
I haven’t done too many of these, so if you find them valuable, please comment and let me know and I’ll try to retrospectively create city guides for all the other places I’ve been around Central America over the last 2 years!
These aren’t the usual healthy “travel” guides, as I spent 4-8 weeks in each place I travel, so while I’ll share some great restaurants and bakeries, I want to also share the best grocery stores, where to get grass-fed meat and raw milk, gyms, massages, facialists, and anything else I think is worth sharing!
I spent a few months in London two winters ago and then a few weeks again last month. I see the appeal of living in an English speaking country in Europe, but I missed the sun a little bit too much! Also, having a Whole Foods to walk into and get whatever food product you...
One of the most common questions I’ve been getting on Instagram lately is “Why is your tongue blue?”
And for those who know why it’s blue want to know “But why? What are the benefits?”
MB has a pretty fascinating history as it was historically used to treat malaria in the 19th and 20th centuries. It’s also one of the first lines of defense in hospitals to treat chemical poisonings.
MB also inactivates viruses, such as:
Side note: MB anti-viral properties are enhanced in combination with red light therapy (discount code: RFN20 for 20% off)!
MB also helps with the following:
...
If you're daily life/schedule is a mess and chaotic, it's going to be a real struggle to reach your body composition goals or heal your gut.
Goals are great for knowing where you’re headed, but I’ve never accomplished anything setting goals. Habits and systems, however, have absolutely changed my life.
So I thought I would share a little inside peek into my calendar and how I schedule out my days. Although my schedule shifts and changes based on where I am in the world, it is truly the thing that has kept me grounded and focused this last year and a half of living nomadically.
Here’s how I am currently structuring my work day:
I wake up, naturally, without an alarm, usually around the time the sun rises or right before. I brush my teeth, and drink some water with LMNT electrolytes before making my coffee concoction. I then take my coffee to the roof or an outdoor space and read my book anywhere from 15 minutes to an hour,...
I touched down in Lisbon, Portugal Saturday and after traveling through Central America for the last year, it’s been an adjustment, to say the least.
The time difference, the pace of Europe, and trying to transition from speaking Spanish to Portuguese is a real struggle! Even though Portuguese was my first language (I lost it young), my Spanish is way more advanced at this point.
Another adjustment I’ve had to make here is figuring out what is what in the organic markets. You should have seen me yesterday walking through the aisles with my translation app out trying to figure out what the labels on these products say!
Is this cream cheese or cottage cheese? Is this meat grass-fed or just organic? Are these eggs pastured-raised or just free range? What kind of flour is this?
I emerged from the market two hours later…it was comical!
It took me some time in Central America too, and I know I’ll find my groove here, but...
50% Complete
Lorem ipsum dolor sit amet, consectetur adipiscing elit, sed do eiusmod tempor incididunt ut labore et dolore magna aliqua.