Sourdough Protein Lemon Pancakes [for one]

[1 serving = 29g protein, 324 calories]

Ingredients:

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

Directions:

1. Combine casein, baking powder and salt in a bowl.
2. Add the rest of the ingredients and zest the lemon into the bowl.
3. Add in 1 tbsp of the lemon juice.
4. Whisk everything together well.
5. Heat pan or griddle over medium-low heat.
6. Butter the pan or griddle once it’s hot, and then drop in 1/4 cup of batter.
7. Repeat, making sure the pancakes are well spaces. 
8. Cook until pancakes start to bubble, about 2 minutes each side.
9. Flip and cook for another 2 minutes, or just until the other side is golden brown.
10. Serve warm, top with greek yogurt, maple syrup and more lemon zest, if you’d like!

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...

High-Protein Pumpkin Chocolate Chip Cookie Mug Cake [for 1]

 
 21 grams of protein and just 310 calories

Ingredients:

• 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 

Directions:

1. Preheat oven to 325ºF.

2. Grease a ramekin with a touch of coconut oil or ghee.

3. Blend the cottage cheese, sugar, pumpkin, and vanilla until smooth. [If using greek yogurt, no need to blend, just mix together.]

4. 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!

Protein Apple Crisp [for 2]

[macros per serving: 314 cals / 16g p / 10g f / 44g c]

Filling Ingredients:

• 1 apple, chopped
• 1 tbsp (12g) coconut sugar
• 1 tsp (2.5g) cassava flour
• tsp (.3g) ceylon cinnamon
• ¼ tsp (1.1g) vanilla extract 

Topping Ingredients:

• 2 scoops (34g) Promix Vanilla Whey (15% off code: family83)
• ¼ cup (26.5g) organic, sprouted oats
• 2 tbsp (24g) coconut sugar
• tsp (.3g) cinnamon
• 1 egg yolk
• 1 tbsp (14.2g) softened butter or ghee

Directions:

1. Preheat oven to 350ºF
2. Combine filling ingredients and distribute to 2 ramekins 
3. Mix topping ingredients EXCEPT the butter
4. Blend in butter to the topping ingredients loosely with your fingers or a fork
5. Distribute over the apple filling in ramekins
6. Place on baking sheet and bake 30-35 minutes or until golden
7. Top with greek yogurt or the...

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…

What even are EMFs?

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]

Ingredients:

• 3/4 cup (157.5g) cottage cheese
• 2 eggs
• 1/2 tsp vanilla extract
• 1/4 cup (28g) coconut flour
• 1 tbsp (12g) coconut sugar (or raw honey)
• 1/2 tbsp (7g) baking powder

Directions:

1. Combine all ingredients one by one in the order listed, mixing each ingredient in before adding the next.
2. Preheat a pancake skillet on medium high heat.
3. Add a touch of ghee and pour about 1/4 cup of the batter into the skillet. These are really challenging to flip if you make them big, so keep them nice and small.
4. Fry pancakes on each side until golden brown.
5. Serve with your choice of fruit, more cottage cheese or greek yogurt/skyr and a drizzle of maple syrup or honey!   

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!

Grocery Stores/Markets:

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.

Grass-fed Meat:

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!

HEALTHY TRAVEL GUIDE TO LONDON!

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?”

METHYLENE BLUE

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:

• Herpes
• West Nile
• HIV
• COVID (hydroxychloroquine is actually derived from MB)

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:

• Brain function and cognition
• Emotional regulation (especially for those with depression)
• Increasing oxygen consumption and ATP production, increasing energy
• Improving metabolic function
• Decreasing oxidative stress
• Cancer

...

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:

Wake Up

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...