Protein: Chug It or Chew It?

Your body needs protein, an essential nutrient, to build, repair and maintain its organs, cells and tissues.

Specific to fat loss, your body needs protein to build muscle. Muscle will burn fat. Capeesh?

Let’s keep it really simple now and think this through so that you can decide what makes sense and what works for you. That will be the ultimate deciding factor; what makes sense to you and what works for your lifestyle.


Eating Whole Foods:

1) You can get the necessary daily protein requirements from both shakes and whole foods, but you will not get optimum nutrition from protein shakes exclusively.

2) Consuming whole food has a “thermic effect” meaning that eating & digesting food burns calories. That’s a good thing!

3) Consuming whole food is a natural function. We were meant to chew, swallow, digest and eliminate nutrient dense, natural, fibrous whole foods.

4) Consuming whole food is satisfying and enjoyable. By focusing on good eating habits at the outset of a fat loss program you learn to enjoy social situations, family and business functions, celebrations and holidays.


Drinking Protein Shakes:

1) Protein shakes are a convenient replacement for whole foods if you are short on time.

2) Protein shakes contain nutrients that are quick digesting, which is great for post-workout recovery.

3) Shakes are a great way to bolster calories when it’s difficult to consume enough whole food to support body functions and energy expenditure.

4) Drinking protein shakes can reduce your daily calorie intake and they are often successful in weight loss plans.


The Bottom Line

When you undertake a fitness program to reduce fat and gain leanness, it’s vital to make healthier eating choices and exercise regularly. A “habits based” mentality is necessary in order to create and sustain a fit lifestyle. Choose foods and supplements that make sense for your weight loss plan and that will also carry forward into your new fit lifestyle.


Nom Nom! ~karen


Thai Spring Rolls

“Professional” Spring Rolls


My Spring Rolls!


So, you can’t/won’t cook?

Me either! I am the quintessential non-chef.  Thankfully I passed the “gourmet gene” on to my two boys but I happily open a can of tuna, steam some vegetables and rice, shake up some protein and hit the gym with my Corelle containers.

This one is worth the effort.

I did it, I made them! And if I do say so myself, mine are awesome.


Thai Spring Rolls

20 circle rice paper wrappers
20 cooked shrimp
40 basil leaves
40 mint leaves
1 carrot sliced into shreds with vegetable peeler
2 cups torn butter lettuce (or romaine without spines of leaves)
1 skein vermicelli rice noodles cooked
1 cup bean sprouts
4 stalks green onion finely chopped
pie pan of very warm water

Spread all ingredients out on a work surface. Remove tails from shrimp and cut shrimp in half lengthwise.

Dip a rice wrapper into the warm water until soft and pliable. On a clean dry cutting board, fold it in half so you have the straight line of the half circle at the top. Place your filling a little off the center in a vertical line. Start with two shrimp halves end to end, cut side up (so the pink shows through when it’s wrapped). Top with two basil leaves, two mint leaves, and a small portion of each remaining ingredient. Arrange so ingredients will be peeking out of one or both ends.
Starting at the corner your filling is closest to, wrap that corner over filling, (If you only want ingredients showing from one end, fold an inch of the bottom up right now) then begin rolling tightly. Place seam side down on a large platter and cover with plastic wrap.
Makes 20 Rolls.
*If this is your photo “Ms. Pro Chef” let me thank you personally.
Ok gang, go make them! Eat them, enjoy every nutritious calorie!
Thai Spring Rolls: A guilt free, out of the ordinary, ”take a break from boring” recipe from a Non-Chef!
If you have a wonderful “Non Chef” story or recipe to share, please do. We culinary-challenged friends have to stick together!

Intelligent Eating


We are confused. We want to eat the “right way” but we have no idea what the right way is. Paleo, gluten free, low carb, blood type, intermittent fasting, vegan, vegetarian. What is clean eating? What is the best diet plan? What? When? How much? Should I cut calories? Cut fat? Cut carbs? The options and opinions are vast and diverse.


What is your goal? That’s what you need to get straight first. You can’t make decisions until you have a clear sense of what you want to achieve. Everyone is seeking health and many are striving for weight loss. The two are inextricably linked but eating for health alone will not guarantee weight loss. If you make the proper food choices though, you will likely gain better health if weight loss is your goal.


Keep it super simple; don’t go looking for problems and don’t make things overly complicated. For weight loss make sure you are implementing these simple rules:

1) Eat to support function. The body needs calories for energy to sustain itself optimally and to perform daily tasks. Don’t deny yourself this very basic necessity. If you don’t pay the bill the power will be shut off. If you don’t feed the body your energy will grind to a halt.

2) Eat quality food. For superior performance you need to eat good quality, wholesome and fresh foods. Period. You can eat less calories of garbage foods and lose weight, but not for long. I will bet you, within 2 weeks your body will scream for nutrients and rebel with fatigue, moodiness, and you will experience loss of enthusiasm for your once exciting mission.

3) Eat often. If you are grabbing a coffee at 10 am, you need to eat. If you are mentally crashing at 2 pm you need to eat. If you are foraging for a snack at 10 pm, you should have eaten more regularly throughout the day. Don’t underestimate the power of a steady source of fuel. Once you’ve skipped a meal you’re definitely behind the eight ball. You will binge; that’s not a guess, it’s a guarantee.

TIN1woman-measuring-waist-measuring-tape_410x290Refuse to be Confused

Stop reading ridiculous diet nonsense. Rebel against diet marketing schemes. Stop buying into complicated hype that causes analysis paralysis.

The only reason you “can’t do it” is that you’ve been led to believe it’s hard.  You’ve allowed yourself to be misled. Guess what, it’s not hard. Believe that there is an easy answer, because there is an easy answer. Make each meal simple and satisfying. Make one healthy decision that’s built on the last healthy decision. “Get stuck” with good habits.

Exert your willpower, its good for you!  Walk away from diet drama and stand apart from the contrived controversy. Keep it super simple, capeesh?

“Beat sugar cravings and get your eating in order so that your program has a chance to succeed. You have to nourish your body to achieve weight loss. A weak body will not tolerate the exercise necessary to shed fat. If you want a dramatic difference you’ll have to make changes. Start with this 2 WEEK eating program that will teach you the basics and get your body in the nutrient-rich, exercise ready state. This is the foundation work you have to do! If you take the time to learn smart, sustainable habits you will accelerate weight loss and minimize injuries. Eating well is the key, there is no doubt about it!”

Buy Now The Nourish Nutrition $9.95

Are you feeling confused about nutrition and weight loss? Let’s talk…

What do you find hard to understand when it comes to weight loss nutrition? We can all share our common sense solutions. I’m going to grab a shake, be right back!