Tag Archives: Protein

Eat more turkey! And… Need turkey recipes!

Please send in turkey recipes – especially the tastiest or easiest!

This article extols the virtues of turkey for its amino acid profile. It’s a great place to start to get an overview of proteins in food.

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whey powders

I’ll be honest, I’m not going to do a lot more price checking. I’ve done it intensely in the past and learned enough to know I can spot check things now. I found sources I like and I tend to stick to those now. I still usually do at least one comparison on things that I buy on Amazon.com. And, I know that if I can get something in bulk, whether that be at Costco or a bulk-specialist, then it’s likely to be a good deal. Rarely can a “sale” beat a bulk price. Or maybe I should say that sale prices can get into the ballpark with the bulk products.

With this in mind, then, let’s take a look with a quick brain dump about where to buy your whey protein, be it cow or goat. Or, even your vegan, non-dairy options.

This Naked Whey goat whey on Amazon.com is on sale right now at $17.99 per pound.

And, while Mt. Capra is a highly regarded goats’ products brand, and I have taken it before, the lower cost option is at ZNaturalFoods.com. See all the bulk protein powders here.

Q: Is protein isolate good?
A: No. Go for a concentrate, not an isolate.

Brands that I would trust: There are a lot of new “Paleo” brands out there, but always check the labeling and online customer comments for true Grass-Fed whey. My kids have been drinking Natural Factors. BioChem is popular also for a quality-meets-price option.

I recently purchased this chocolate cow’s whey on Amazon (bodylogix), based on decent price and reviews that said it tasted great. The packaging is very earth-friendly. It looks like a big canister, but it’s made out of a brown paper material. My daughter hasn’t tasted it yet.

Whenever doing experiments at home to try to mimic a commercially blended product, I have never been able to get flavors to match those in commercial products. My son enjoys vanilla, so I buy Natural Factors vanilla flavor. My daughter enjoys chocolate, but since we add other things to the shake, she likes to add extra cocoa, so what I’ll be doing for her is use bulk, plain whey and mix-master our own–that way we save money on bulk whey. In other words, if you really want a smooth tasting flavored product, you may need to stick with a commercially blended product whose taste you already prefer.

I would strongly suggest goat whey to everyone. However, if the taste is prohibitive, use cow’s whey if you tolerate it. f you don’t tolerate goat or cow whey then consider using a plant protein only if and when you really need a quick block of protein. And, in that case, don’t buy a lot of it and do keep it in the fridge.

Buy yourself some whey protein powder today, along with some (hydrolyzed) collagen and then make yourself a blend for your daily mood-boosting protein shake.

Basic Protein shake for neurotransmitters and gut health

This is a protein shake that my kids and I have been taking and will continue on through maybe forever. My kids have entered the almost-puberty stage and don’t like to eat regularly. I will give them a choice for the school year whether to take the protein shake in the morning for breakfast. Or, if they want to eat food for breakfast, then I will bring the protein shake when I pick them up for school. I started doing the after school shake for my 3rd grade daughter last year and since they are so hungry right after school, it is sure to get scarfed down!

For the Brain:

  1. Collagen (hydrolyzed type, which dissolves in water)
  2. Whey (cow, goat or any type you can tolerate)
  3. Fat as avocado, coconut milk, coconut butter or dairy fat in your milk
  4. take a vitamin C supplement with this.
  5. Take your other amino acids, vitamin and mineral supplements.
  6. Optional: Egg yolk, full of choline and vitamins for the brain.

Use high quality ingredients!

For the Gut:

4. Fiber, covered by the avocado and fruit or can add flax or chia seed meal
5. Probiotic
6. Resistant Starch*: Unmodified Potato Starch or Plantain flour or green banana flour
*I prefer to take my resistant starch at bedtime with my probiotic supplement. Take yours whenever you take your probiotic food or supplements.

Optional Flavorings, mix-n-match:

  • For the Whey above, try Natural Factors Chocolate, Strawberry or Vanilla.
  • Fruit, berries, cherries. Keep stock of frozen fruits on hand.
  • Honey or Stevia and/or erythritol. Truvia packets. Rachel uses KAL brand 100% stevia extract powder which is very economical and potent.
  • Liquid Stevia extracts come in many flavors.
  • Milk (any type you can tolerate if it fits your dietary needs)
  • Peanut butter flour (Honeyville brand Organic can be found at Costco)
  • Instant coffee granules (look for Mt. Hagen brand. I use decaf.)
  • Dandy Blend powder
  • Baking cocoa

Add your greenfood powder if you take one!

Whey and Collagen daily for neurotransmitter support

The combo of whey protein and collagen (gelatin) is a very good one.

I took a few minutes to look at this combo (a good reference point):

This is prepared without Tryptophan or Taurine.

My friend whose health is worse off than mine, but who has taught me a lot in chasing down these health solutions, said this year that she has been taking whey protein and doing a lot better mood wise. Chief suspect there is Tryptophan in the whey.

Collagen doesn’t have Tryptophan in it (important for making serotonin). I had taken Collagen for maybe a few months(?) and didn’t notice a real mood difference to speak of. Of course, you know I have a game-changing mood difference taking 5-HTP which is a step further along from Tryptophan. (I am starting to think about taking Tryptophan instead of 5-HTP and see how I do).

I’ve been taking Magnesium Glycinate (glycine) and now also Taurine for extra insurance. But, here’s why I’m not going to be taking the Taurine any more…

Neither whey nor collagen have Taurine. But, Taurine can be made by adult bodies from Methionine and Cystine. Collagen doesn’t have Cystine. Whey has both. Fish is also high in Taurine. For various reasons, I am increasing fish in my diet. I plan to eat fish at at least one meal per day. Sardines (in water) will be 2-3 meals per week. Also, liver, which I plan to eat once per week.

Collagen is high in Glycine. You know I love Glycine and require a good couple of doses every day. I normally get this from magnesium glycinate supplement.
(But, I’ve been thinking of trying straight glycine supplement so that I can use magnesium oil on my skin.)

So, For mood repair, if you have to choose whey OR collagen, choose whey. But, I do recommend blending the two to cover all the bases.

I’m dairy free, so I have to look at it a different way.

I will definitely stick with collagen daily. This Winter, I will try to make broth at least once a week and use all the broth for that week. I’ve found that saving it in the freezer is too much work. Just make more! And drink up the leftovers.

I will be trying to get my kids and Erik back on the protein shake daily with whey + collagen.

When I get my ears un-clogged from my crap travel diet, I will try a round of whey. I may just do goat whey. I may also try cow’s whey–maybe there is one out there that comes from A2 cows (So that traces of A1 don’t end up in my body).

Some of us are more easily sensitized to foods we eat often. That’s me. So, there’s the possibility of getting sensitized to these products if taken daily. If so, I’ll be going to a free-form amino acid blend in a pill.

To help digest the proteins and reduce the chance of sensitization, it seems prudent to be taking HCL to the degree that a person feels they need it and tolerate it. I am one who may need it and I need to get that into my repertoire on a regular basis. HCL (Such as a supplement of Betaine HCL with Pepsin) should be taken 40 minutes after a meal (anywhere from 30 minutes up to 60 minutes later is still acceptable and helpful). It “mops up” the proteins leftover which haven’t yet broken down in your stomach and gets them ready to enter your small intestine where they can get further processed and absorbed. As such, this should help those with leaky gut who have low stomach acid. Some pretty sharp people do like the work of Dr. Peter J. D’Adamo, which informs us about the need for us to eat according to our blood types. Some blood types will do better using HCL.

RECIPE: Simplest iPot Stew

Using my Instant Pot (iPot) yesterday, had my own criteria for a super simple meat dish. This was surprisingly super yummy and easy. I’ll be making again soon.

Before you get going, plan your base vegetable (traditionally mashed or baked potatoes). I baked spaghetti squash and served the stew on top. You could use steamed cauliflower.

Use the iPot’s saute setting, brown chopped white onions or shallots in butter til brown but not burned. Time saver: frozen chopped onions.

Add a block of FROZEN stew meat, 1 tsp salt, 1/2 tsp. each onion powder and garlic powder and 1 CUP WATER. Use the stew setting for 35 minutes of high pressure cooking.

Remove the lid (Work fast!) and add carrot chunks and celery pieces (and potato?) and SLOW COOK for 2 hours. During this time, bake your spaghetti squash or cook your choice of vegetable base.

Thicken the gravy using a slurry of potato starch and water, stirring on the Saute setting just until thickened.

Add pepper if you know you are not sensitized to it.

Amazon supplements order

stockingA supplement round-up with my favorite facial moisturizer and stocking stuffer idea!

I checked my orders fairly carefully today, so if you’re in need of some nutritional supplements, here are my recommendations for items found on Amazon.com. I cross referenced with Vitacost. You can see the Vitacost order here. I shop with Amazon Prime and Amazon Smile at smile.amazon.com with my charitable recipient is our school.

See what to buy at Amazon  Continue reading

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.