Tag Archives: health and fitness systems protein

Pancake Tuesday!

Pancake Tuesday!

Here is my recipe for PROTEIN pancakes—good for breakfast, lunch or dinner!!!!

1 egg
1-2 scoops (Carrie Burrows)  Vanilla protein powder
2-4 tbsp of unsweetened almond milk (or unsweetened liquid of your choice)
3/4 tsp baking powder
1 tsp cinnamon
1/4 tsp nutmeg
1/2 mashed banana (optional)

Mix together-pour into your pan-watch for bubbles and carefully flip–cook at low heat.





Protein…it does a body good

For everyone who has participated in one of my weight loss programs or taken on my 7 day slim down, 5 ½ day diet or had me prepare a nutrition plan for you, you know I am big on ensuring you eat healthy, lean protein.

Why do I love protein so much?

This is protein

Well for starters it has an impact on your blood sugar, glucagon, insulin, satiety, blood amino, nitrogen retention, glycemic load, muscle health, energy, negative caloric state and a whole lot of other really fun things.

Let me break it down for you.

  1. Taking in healthy Protein actually makes your body burn more calories just by consuming it because it takes energy to break it down into bite size pieces that your body uses.  Those are amino acids…they are good things
  2. Protein helps protect you from losing muscle.  If you are in an amino acid deficit, your body eats its own muscle.  That means less fat burning ability…that’s not good.
  3. Protein helps control insulin and blood sugar so your body produces the fat burning goodness that you want…that’s a good thing
  4. Protein takes longer to break down and digest than carbohydrates so your hunger is controlled longer…that’s a good thing.

All foods (carbs, protein, fat, micro and macro nutrients) have an effect on insulin and blood sugar. Carbohydrates jack blood glucose levels faster and more that the others.  Then your body makes insulin to suck out the sugar.  Then the sugar gets transported to your muscles and liver so that it can be used later.

That process also makes your body release a bunch of other hormones that help it store all that energy….aka, fat stores. Not really what most people who are looking to lose weight want.

What you want is your body to release fat, not store it.

So here are my recommendations for healthy protein choices. A serving size of meat is about 3-4oz or about the size of a deck of cards for 22-28 grams of protein.


This is an excellent source of protein because it is low in fat. Fish such as salmon is a little higher in fat, but it is the heart healthily kind: omega 3 fatty acids.

White Meat Poultry

Stay with the white meat. Dark Meat is a little higher in fat. The skin is loaded with saturated fat.


Eggs are one of the least expensive forms of protein. Hard boiled eggs are a great option and portable!


A 1/2 cup of beans contains almost as much protein as an ounce of broiled steak. Beans are loaded with fiber to keep you feeling full

Pork Tenderloin

The other / other white meat.  It’s 31% leaner than it was 20 years ago.

For my Veggie friends–Soy is another source of protein, which is controversial, but I’ll save that for another post.

Lean Beef

Surprise, lean beef has only one more gram of saturated fat than a skin-less chicken breast. It is also an excellent source of iron, B12 and zinc

Cottage cheese serving size is roughly ½ cup for 15 grams of protein.

Egg whites have 3 grams of protein while the yolk has the same. So eat your eggs. You get a “complete” protein when using yolks and whites, so eat the yolks.

Protein powders are a great supplement / addition.  Most are 20-25 grams per scoop.

My recommendation?  Get a high quality Whey protein (such as our fabulous Boot Camp protein). It has the best amino acid profile and it’s been shown to elevate your body’s own antioxidant levels of glutathione…that’s a good thing.

To summarize…. eat PROTEIN…. with everything. 🙂

Motivation and a YUMMY Contest

  • Proper nutrition provides energy.
  • Energy helps you move.
  • Movement creates change.
  • Change shows results.
  • Results reinforce challenge.
  • Challenge makes you stronger.
  • Strength solidifies self-confidence.
  • Self-confidence is power.
  • Power is being in control.
  • Control leads to peace.

Peace leads to efficiency in everything you do.  Once at peace, you can accomplish everything faster, better and with laser focus.  Your passion can explode.

Have a passion for your life.  Your life being your physical body as well.  Take care and respect yourself.


I know so many of you have been making so many incredible protein smoothies recipes.  So time to get creative….we are having a protein shake contest.

Submit your recipes and we will narrow it down to the top three recipes.  We have some incredible prizes up for grabs!!

So head into your test kitchen, pull out the blender and get mixing.

All entries need to be submitted by July 31st.

Be creative!!! Here is an example to get you thinking about what you can do!!


  1. Create your favourite smoothie recipe
  2. Share it with me by clicking here: Smoothie Contest
  3. WIN!! 

Fat burning Cinn-a-bun Recipe

That’s right, you read it right…a fat burning Cinn-a-bun recipe.  Now it doesn’t involve all the crap and sugar you are thinking about (hoping for) but what it does have is awesome flavour and extraordinary benefits!

Cinn-a-bun protein shake

  • 1 scoop of Boot Camp Protein Powder (vanilla)
  • 1/4 tsp vanilla extract
  • 1/3 tsp cinnamon (more if you would like more intense flavour)
  • 1/4 tsp nutmeg
  • 1-cup sugar-free almond milk
  • 1/4-cup water
  • Ice (optional)

Blend and enjoy!

How that inspires you to share, create and enjoy!!


(and press the Share + button below…who knows, someone you let know about this could provide your new favourite taste!)

The Power of Protein

Losing weight can be as easy or as difficult as you want it to be.  Literally, it is up to you to determine your own success!

There you go!  Think about that and discuss. Ok, time’s up, here is my take on it.  (You can go back to discussing later.)

You set yourself back every time you have that “treat” or little bite of this or that, which for some reason you feel you, “Need”…ackh!

Whatever your reason for wanting to lose weight, I congratulate you for taking the steps to be healthy.  I applaud you for making the decision.

Research shows that protein is a key factor in weight loss success.  The way that it does this is through the ‘thermic effect’ that it has on your body.

The definition of the ‘thermic effect’ of food is the increase in energy expenditure (calories burned) above your resting metabolic rate due to the cost of digesting your food for storage and use.

In easier terms, every time you consume food your body burns calories to digest that food.  Think about that one…you use energy to consume the energy that your body needs to use energy.

The interesting thing with this is your body does not require as many calories to digest carbohydrates and fat as it does protein.

For every 100 calories of carbohydrates or fat you consume your body only requires about 3-7 calories to digest those carbs and fat.  If you consumed 100 calories of protein your body requires around 24-28 calories to digest that protein. Hello protein!! 4 to 8 x more energy required to process protein.

Your body burns potentially up to 30% of the protein calories you consume just to digest that protein and only 3-7% of the carbs and fat you eat and digest.  Think about the net difference in what is left over.  That is a lot more energy that can be stored for a rainy day from eating too many carbs and fats…that is not what you want.

Need more science proof?  Studies report other benefits of protein:

  • Increased thermogenesis aka: faster metabolism thru the thermic effect of food
  • Fullness/satiety
  • Improved glycemic control aka: your body uses the sugars more for energy instead of storing them as fat

Increased protein intake also makes your brain turn on the production of the hormone glucagon.  Everyone knows what that is right?  That’s the one that keeps your insulin levels in check.  Less free sugar floating around in your body to get stored as fat.

One common problem to increasing your protein intake is the thought people have of trying to eat enough of it.  This is where a protein shake can really help.  Easy to prepare-cost effective and did I mention e-a-s-y; less than a minute to make a yummy shake!

Protein aids in lean muscle growth, increased metabolism, and accelerated fat loss. There are way too many choices of protein powders available, so let me narrow it down for you…make sure it is cold-processed. Like anything, when you add heat to it, changes occur.  With protein, heat changes to protein chain and you want it to be as pure as possible.  My protein powder is one of the good ones..ok, actually the best one, but I’m biased.

And don’t you dare confuse a smoothie for a protein supplement…did you know that Tim Horton’s Fruit Smoothies have a sugar content of between 30 and 50 grams with zero protein and they are pricey!

So, boost your protein intake with a protein shake.  Need a recipe? Here a few to get you started.

Berry Berry Good Shake

  • 1 scoop of Health & Fitness Systems Vanilla Protein
  • 1 cup of frozen mixed berries (half banana –  optional)
  • 1/2 cup water
  • 1/2 cup of unsweetened almond milk

Blend and enjoy

Mocha Shake

  • 1 scoop of chocolate Health & Fitness Systems Protein
  • Instant coffee (I like Starbucks Via)
  • 1/2 – 3/4 cup of water
  • 1/2 cup of unsweetened almond milk

Morning Starter

  • 1 scoop of chocolate Health and Fitness Systems Protein
  • 1/2 cup of unsweetened almond milk
  • 3/4 cup of water
  • 1 heaping tsp of natural pb

Blend and enjoy!

If Charlie Sheen is passing drug tests, his crack must be #SUGAR!

Does this sound familiar?  About two o’clock in the afternoon, you get this feeling that you need a little something.  A pick me up…an energy boost of some sort.

So you go looking around until you find what you are craving.  I’m wiling to bet that what ever it is you find to hit the spot and give you what you were looking for is nothing more than SUGAR.  Chocolate? Yup sugar.  Potato chips? Yup sugar.  Cake, sweets, treats…sugar, sugar, sugar.

So you break down, answer that craving so you can allow yourself to get over the mood swings, cravings, lack of concentration and help you get on with you day.

Almost immediately you feel better and you can get on with your day.

About 30-45 minutes after the sugar rush, you wind up with residual low blood sugar….your blood sugar levels hit bottom. You Crash!

So, you turn back to, “a little something more.”  It worked the first time…it’ll work again.  Pretty soon, you’re hooked.  You’re a sugar junkie.  You start hiding your problem.  Sugary candies in your purse.  A little treat in your desk.  Dessert every night after dinner.  What used to be a wholesome breakfast has turned into a cinnamon bun or toaster pastry.  You hide what you’re doing from your friends and family until the day comes that someone takes you by the are and says the magic words; “You have a problem.”

The roller coaster that started all this was the rapid drop in blood glucose levels that starve the brain of its primary fuel then the sudden boost you get from your ‘hit’. Your hormonal roller coaster comes with incredible highs and brutal lows.

Simple sugars, refined carbohydrates, alcohol…they all do this to you.

The only logical way to stop the cravings is to get off the ride!

There are a couple of reasons this is going on:

1. Sugar Cravings exist out of Habit – You must have satisfied this craving in the past – following a meal with something sweet. Then suddenly it becomes a part of your mindset. After every meal must come dessert. The good news is ALL Habits are learned, so this habit cam be unlearned as the result of practice and repetition.

2. Sugar Cravings exist because you EAT Sugar – What?  If you eat simple, refined carbohydrates or high sugar foods everyday, your body will remain in “crave” mode.

“It’s a vicious cycle. I eat because I’m unhappy and I’m unhappy because I’m fat.”  Sorry, favorite movie quote, I couldn’t resist.

Eating simple sugars causes a spike in your blood sugar for these foods are quickly absorbed into the blood stream.

This in turn gives you the temporary sugar high ~ it feels good…however, your body does not like this imbalance and a series of hormonal responses take place.

Science Time….

** Insulin Increases. Your body produces an increased amount of the Insulin  (a storage hormone). Insulin’s job is to remove excess sugar from the bloodstream and store it in the muscles and in the liver.

** Glucagon Goes Away. In order to facilitate this rush of insulin, glucagon – a release hormone…responsible for releasing More Fat…good right? NOT when you eat too much sugar. This helpful fat loss hormone is diminished.

Take away message here:

So you’re trying to lose weight but because of your craving, you effectively have shut off a hormone that is incredible at helping you lose that fat…..hello???!!!

There are a lot of ways to overcome sugar cravings, but the most effective way is to stop eating the crap, then to purge your system.  Best way to do that is to start your day right with a high protein breakfast and drink lots of water.

Examples of good protein choices for breakfast.

Hard-boiled eggs, Greek Yogurt, Protein shake (Yes, mine is the best), Turkey breast, Canadian bacon, Omelets.  (add some veggies like peppers, asparagus or tomato and you are starting your day in rockin’ way!)

Giving up the sugar will have you #winning and put you into a position to handle the #fastball.  Sorry, I couldn’t resist.