Tag Archives: Low-Carb

Women’s Hormone Real-Food Supplements

Update Aug 18, 2016:  Please read my follow up post here: 

Seed Rotation Diet for Improvement of Female Hormone Cycle

Hey, Ladies!

This one’s for you.  Here’s an update for what I’m doing with my morning protein shake.


I learned this from www.hormonesbalance.com

What you want to know, is that I eat certain types of seeds on particular days of the month to hopefully impact my estrogen and progesterone cycles, to help smooth out the hormone curves over the course of my monthly cycle.  I hope to see an improvement in all of my cyclic symptoms.  The improvement may take 6-8 weeks to detect.  I am doing this in the context of an overall Primal-style diet.

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Rachel’s Protein Shake

June 2015

2 Tbsp. Collagen Hydrolysate

Half serving of Orgain (1 scoop)

Alternatives in Protein Powders See Protein Powders

about 1/2-1 tsp. of milk thistle seed powder (for fiber and liver health)

1/2 cup unsweetened almond milk (I do not measure. It’s low calorie.)


No lumps. Best way to shake it: put 1/2 cup liquid in a jar. Put the powder on top and shake. Helps also to have an ice cube—acts as a shaker ball. Little bits of ice are annoying when trying to down the shake.

Mix powders first before  you add liquid. If you have clumps in your powder, they will not shake out. Mixing all the powders ahead contributes to smoother end product.

Fast Food. I usually measure up several servings into dry, cleaned 12 oz mayo jars. So, when I put in my water I just make sure to shake it immediately and vigorously!

Other things you can add:

Greenfood powder (I like to take mine separately and not every day)

Potato starch to feed your gut flora

Chia seeds for minerals and fiber


Organic peanut butter powder

KAL stevia extract powder

unsweetened Cocoa powder

frozen strawberries or blueberries in the blender

The Liquids:

Cheapest liquid: water.

Creamier shake: Any type of milk beverage…

  1. Goat milk
  2. Raw milk (for dairy tolerant)
  3. Non-homogenized milk, low-temp/Vat pasteurized
  4. Or for non-dairy folks like me:
    • Silk brand NON-GMO unsweetened Almond Milk Beverage (Many grocery stores. Costco customers: Vanilla flavor comes in a box of 3 half-gallons)
    • Blue Diamond brand unsweetened Almond Milk from the refrigerator section of many grocery stores
  5. Use your imagination – kefir, yogurt in blender
Bliss Granola and Blue Diamond Almond Breeze Chocolate beverage

Bliss Granola and Blue Diamond Almond Breeze Chocolate beverage. Use chocolate milk in your protein shake to up the yumminess!

Chocolate Blast!

When my protein powder contains cocoa, I like to use chocolate milk. I order a case of 12 quarts which are shelf stable.

Shown here next to my daughter’s favorite granola (which also comes in Gluten Free). She loves chocolate too.


Protein Powders

Fast Protein before or after workout, or On-the-Go convenience

Today’s Inquiry:  I take my protein shake in my workout morning food routine and any other time that I need a quick fix. But, I also have found that I like sheep’s milk yogurt and it works great before a workout. So, compare the yogurt to the protein shake.

Quick Answer: I love sheep’s milk yogurt, but it is a bit expensive. So, I’m considering it a healthy treat. Meanwhile, my protein shakes are a convenient and lower-cost start to my morning workout routine.

Answer:  Let’s look at the 3 tiers of ingredients that I currently justify for my shake routine.

  1. Collagen is one of my must-have supplements (I purchased a case of Great Lakes Gelatin brand collagen last year the day before my 40th birthday). You can see the cost is not that high. Here’s another blogger’s post about the benefits and another quality brand. If you’re a Lazy Primalist, go buy some. If you are trying to up your protein, the cost of adding on the collagen is a no-brainer because nutritionally speaking you probably need it to balance with eating muscle meats. It is supposed to have many health benefits making it a must-have if you are not into a perpetual stock pot, as Lazy Primalists are NOT!  I started taking it for joint health, but supposedly it helps prevent constipation, increase stomach acid (better digestion), deter aging, and balance hormones, and it completes the protein profile when paired with muscle meats.
  2. Yogurt: Also get yourself whatever kind of yogurt you can tolerate because that’s a great food to have in your diet. For anyone like me who is cow-dairy protein intolerant, the sheep or goat yogurt is a great option if you so desire, but it’s a little expensive to use as a protein shake. What I do: Use the Black Sheep yogurt or a goat yogurt as a dip or as a treat. (In other words, I consider it a protein supplement like I would a protein shake but I don’t actually use it in my shake, because it’s too special for that. I enjoy it on the spoon.)
  3. Protein base:
    A. Whey protein – I won’t go into the research on whey protein, but I believe it’s so good that I will give it to my kids at times. I keep it in the house for my husband and kids. And, if I could tolerate it, I would use it regularly instead of plant protein powder. It’s nutritionally superior. But, I cannot do cow dairy. And, I do not like the taste of goat whey protein—I’d rather eat goat yogurt straight up. Nutritionally, I would encourage you to try whey, if you can.
    B. Beef-based protein shake. I’ve tried the chocolate before and it’s actually quite good! However, due to price, I haven’t continued. Determine the overall quality of your diet and consider this product as a choice for your protein supplement.
    C. Plant protein powders are the third-tier—if you cannot tolerate whey protein, and if you need the extra protein, it may be “cheap enough.” Or, you may like my logic: Orgain is a convenient powder that already contains the erythritol, stevia and cocoa powder and works as a flavor base for my protein shake. I like that it’s digestible before my workout (fatty foods give me cramps if they are not digested before exercise).

Powder type




Where I purchase

Other places you could purchase

2 Tbsp.

Collagen Hydrolysate



50 cals

Great Lakes Gelatin in 6-canister case. I am also going to switch brands to …


1 scoop




75 cals


4 oz.

Black Sheep yogurt



100 cals

My local co-op The Wedge. I purchase a case at 10% discount. Individual carton will cost more.

Ask your local health food store.

More options for protein powders

1 scoop

Natural Factors Whey Factors (chocolate)



80 cals

Vitacost.com, The Wedge

Many others. Try Amazon.com

Mt. Capra Goat Whey Protein

Pure Bulk powdered proteins

ZNaturalFoods.com powdered proteins

Peanut Flour—for flavor!

I don’t even count the calories, fat or protein, because it’s so low. You will in fact get 3 g protein in 2 Tbsp. added to your shake.

Costco carries Honeyville brand ORGANIC peanut flour! You can use it so many ways. This is a must have on your Costco shopping list. If you cannot shop at Costco, you’ll have to do some research because I contacted Honeyville in 2015 and they told me that they do not have plans to bring this ORGANIC product to their online store. At this point, I consider this yet another reason to love Costco.