Tag Archives: Nutrition

Artificial Sweetener…It’s not health food, but it’s not evil either.

The other night I did a Facebook Live and made Gluten Free, Sugar Free, 4 Ingredient Cookies that are a great snack/treat when you’re choosing to live a healthy lifestyle.

There were lots of great comments and questions on-line and some more to my email after.

One comment that was made a few times was about me using sweetener in the cookies. Actually, every time I use or mention it, I get questions about it.

Some question why I use sucralose (Splenda).
Some question why I don’t like Stevia.
Some question why not ‘this’ or ‘that’.
Some ask great questions about sweetener and it’s safety.
Some question why a “health person / advocate” would use a sweetener.
Some questioned why not just use sugar.
…and some…
Ugh…some “educate” me on the use of sweetener and accuse me of supporting the devil’s dandruff and look to perform some sort of exorcism on me to release Satan’s sugar from my soul.

I’ve read the science and I’m always reading the latest literature. I’ve read the junk science and the marketing propaganda. I’ve researched to see who has funded the studies. I’ve researched to see who is lobbying who.

I find it funny (and odd) that some people get down right ugly at the mention of artificial sweetener.

Those same people who wear make up, use body lotion, apply sunscreen, color their hair are willing to preach the evils of sweetener but are all willing to use products that can be considered unsafe and toxic.

I also find it funny (and odd) that people have no problem drinking a bottle of wine, which is ridiculously taxing to a vital organ that we need to survive or believe their little superstar needs the nutritional value found in Froot Loops, Wonder Bread and a glass of orange juice to get their day started.

I completely understand that some people have reactions to artificial sweeteners and in turn don’t have nice things to say, I totally get that.

Much like people have opinions about MSG, High Fructose Corn Syrup, Trans Fat, Nitrates, Food coloring/dyes.

But, before you get ready to send me a nasty email or leave a holier-than-thou comment to this post…just keep reading.

I am all about being as close to natural as possible.
I work with people who are sick everyday because of lifestyle choices they’ve made.

But I need to be honest with you.

Will I have a Diet Coke every now and then? Yes
Will I put Crystal Light in my water now and then? Yes
Will I sweeten my unsweet tea with sweetener? Yes
Will I bake with Splenda so that I don’t go and binge on some high fat, high sugar snack?  Yes.
Do I color my hair, wear make up and use body lotion? Yes, yes and YES!

I’m not perfect and I’ve never claimed to be. But, I am educated in the things I’m willing to talk about as a professional.

Before you judge someone because they put some Splenda in their batch of PB cookies, look at what you’re doing first.

Hair color? Gummy candies for your kids? Macaroni in a box? Hot dogs? Pink and Blue birthday cake? Cow’s milk full of puss, medications, growth hormone. All things that are WAY WORSE but we do, we promote and we never question. Well maybe the hotdogs…we might question the hotdogs.

Why don’t I use sugar? Did you know sugar feeds cancer cells. Probably not.

We are surrounded by toxins.

I do the work to keep myself at least an 80-85% level of health. I don’t have filters on my water taps. I don’t have air purifiers in my house, I go outside without an umbrella for sunshade. Would doing those things get me closer to 100%..sure.

I eat mostly healthy food that is fuel for my body at a cellular level. I don’t eat food because it makes me feel good, forget my problems or because it makes my mouth happy and my central nervous system depressed.

If you’re carrying 20+ pounds of unnecessary fat, your health is put at immediate risk.  Way more risk than my use of artificial sweetener ever will be.

Why don’t we focus on making ourselves better.

Taking off weight so we aren’t continuing to hurt our joints our connective tissue, our internal organs or our quality of life and life expectancy seems way more logical than getting bent out of shape about sweetener.

Taking off additional weight so our hearts aren’t having to work so hard is beneficial.

Be a little less perfect so that you can be a little more consistent.
Let’s try that, ok!

So many people try to crush other people who are doing what it takes to be healthy…how about we cheer for them instead of challenging them.

And on that…if you’re going to challenge someone on sweetener, you should probably know the facts.

If you’re one of those anti-sweetener people you’re probably basing your belief on a research paper that is about 35 years old now that showed it causes cancer in rats. That is true…that’s what that research showed. It didn’t tell you that in human terms you would have to ingest a truckload of the stuff daily for twenty years to have the same effect. That research has been pretty much refuted by every respected medical professional and health institution now and is considered completely junk science.

I wonder if there was an industry that felt threatened by the rise of sweeteners as an alternative product to theirs that would have benefitted from people believing sweeteners were bad? I wonder if such an industry would have funded and bought results they needed the research to say?

I know that was really conspiracy minded of me…so here’s some more for you.

Did you know Splenda doesn’t spike your insulin levels at all making it perfect for diabetics. It’s probably saved a life or two there. Oh and it is not changed by heat so it’s perfect for baking without changing it’s chem compound or that of the other ingredients in a recipe.

Sucralose…and to a further extent, all artificial sweeteners are one of the most tested and researched products in the world! There have been more than 100 studies on the safety of sucralose alone of the last couple of decades all coming to the conclusion it’s safe for humans.

I know this is a long post, but…

Here are my final thoughts

If, just if, artificial sweeteners were in fact safe for human consumption;
If there was no factual evidence to show they don’t cause brain tumors, ALS, cancer, Lupus or your skin to fall off in flames;
If they were shown to have health benefits; less quantity use needed due to their sweeter nature and at least one having no adverse effect on insulin levels;
If they were recognized to be as safe as real sugar, honey, agave or whatever pound for pound…then, wouldn’t it make sense to use it?


Sugar is known to be a substance that cancer cells feed off of.
Sugar is known to stimulate insulin production and spikes.
Sugar is known to cause decay of tooth enamel.
Sugar is known to lead to fat promotion in the body.

It might just be me, and a few hundrend thousand scientists, but I’m thinking that when you actually know the facts and not what your sister’s best friends mothers cousins hairdresser told her…you could actually understand that artificial sweeteners aren’t a health food, but they sure aren’t evil either.

Dr. Carrie (rant done)

PS – Oh, one more thing…
We all know someone that will tell you, “I’ve heard, I’ve read…blah, blah, blah.” CHALLENGE THEM…let them know you’re willing to listen, but you need to know the proof and the facts. DO it with love…you’ll probably be helping them at the same time.

Here’s your ammunition…

Baird, I.M., et al.   “Repeated Dose Study of Sucralose Tolerance in Human Subjects.”    Food and Chemical Toxicology   2000;38 Suppl 2:S123-9.

de la Peña.   Empty Pleasures: The Story of Artificial Sweeteners from Saccharin to Splenda.    Greensboro: Univ. of North Carolina Press, 2010.   ISBN 978-0-8078-3409-1   (pp. 219-224).

Grotz, V.L., et al.   “An Overview of the Safety of Sucralose.”    Regulatory Toxicology and Pharmacology   2009 Oct;55(1):1-5.

O’Brien-Nabors, Lyn.   Alternative Sweeteners   [Fourth Edition].    Boca Raton, FL: CRC Press, 2011.   ISBN 978-1-4398-4614-8   (pp. 185-186).

Rodero, A.B., et al.   “Toxicity of Sucralose in Humans: A Review.”    International Journal of Morphology   27(1):239-244, 2009.

Sollid, Kris, R.D..   “Fast Take: Sucralose & Health.”    Food Insight   8 February 2016.

3 Day Diet Challenge


Who wants to join me and a bunch of my #FitFriends in a 3 Day Diet Challenge to drop a few pounds, give your waistline some breathing room and have some fun with a great group of people at the same time!!


The winner of the challenge will get an all expense paid trip, anywhere in the world that Carrie Burrows airlines flies and stay in one of our marvellous 6 star hotels and dine at our 3 diamond restaurants.3 Day Diet Challenge by Dr Carrie Burrows

OK…that’s not true. There is no airline, or hotel or restaurant (although I make a really great glass of water)!!

It’s not a contest…it’s a challenge. A 3 Day Diet Challenge to help you into the Turkey and Christmas Cake season.

You will get a meal, plan, exercise plan, daily emails and support that comes with some doctorly advice!

Oh and it’s FREE!!! 

All you have to do is click this link. Tell me what email address you want the information sent to and get ready to go.

We will start on SUNDAY, NOVEMBER 20, 2016 so you have to join by Saturday so I can send you all the information and plans and you can get ready to go!!

Tell your friends about this as well. Let’s get lots of people together on this plus if you join something like this with a friend, you could turn it into your own competition and see a better success rate because of your accountability!






Protein Pumpkin Pancake Recipe

Protein Pumpkin Pancakes

Pumpkin Spice…There’s just no way to avoid it, so let’s make it healthy and yummy! And this is just that!

A complete amazing way to start the day with:

Protein Pumpkin Pancakes

I made these on Facebook Live…you can click here to see the broadcast of all the action unfold as I also answer questions about nutrition and the recipe.

1 Scoop Vanilla Protein Powder
2 Eggs
1/2 Cup Pureed Pumpkin (not pumpkin pie mix)
1/8 tsp Baking Powder
1/2 – 1 tsp Pumpkin Pie Spice (adjust to your taste
1/2 cap Butter Extract (Flavor)

Whisk all the ingredients together and pour onto a medium hot griddle in four-inch circles.

Flip when the edges are beginning to brown and bubbles form on top.

What do you think? Agree? Disagree? Let me know in the comments or on Facebook, Twitter or Instagram.
Even better…make these and take a picture and tag me! I love seeing how creative you can get with these recipes.

And hey…Share this post!!

I have a new program coming out very soon and you can get a sneak peek of it just by signing up here to find out more about it: http://carrieburrows.com/earlybird/

Cheaters Always Win

I don’t know about you but I’ve witnessed a lot of cheating in my life time. There are so many people who do everything they can to win, to get the extra advantage, to be a step ahead of the competition and if we’re being perfectly honest here, I have seen a lot of cheaters win.

I know the conventional sayings are that, “Cheaters never win.” or “Cheaters never prosper.”

Think of some of the most prolific cheaters of all time.

Lance Armstrong (Cycling)
He won and he won a lot!

Ben Johnson (Olympic 100m Sprinter)
He won and won a lot!

Bill Belichick (NFL Coach)
This guy never stops winning

They win and win and win.

But, they also have no credibility. No integrity. No respect.

None of the things in life that really matter.

How many times have you ever heard the word, “Cheat meal.” or “Cheat day.” when it comes to health and fitness? Trainers and coaches say it all the time…to me they are telling their clients, “I think you’re a loser and you can’t win with honesty, integrity and intestinal fortitude…so cheat away.”cheat-meal-pic-updated

I never subscribe to the idea of a cheat.

A cheat is a short cut. A side-step of the rules. A blatant disregard for ethics…yes, even with meals on diets.

I love to teach healthy options. Ways to satisfy your sweet tooth without compromising your sweetness.

Cheat meals lead to cheat days which lead to cheat weekends. They also signal your brain to think that it’s OK to cheat from time to time if you have a weak moment or need to satisfy a craving.

Cheating is never OK. Cheating is a mentality of failures.

Cheaters always do win. They win the race to unhealthy habits.

They win the race to quitting.

They win the race to the easy way out.

But cheaters never win where it matters…to themselves.

Don’t ever cheat because as much as we do see cheaters win, they really do lose…even when they aren’t caught.

Have an awesome day!

What do you think? Agree? Disagree? Let me know in the comments or on Facebook, Twitter or Instagram.
I have a new program coming out very soon and you can get a sneak peek of it just by signing up here to find out more about it: http://carrieburrows.com/earlybird/

Let’s Crank Up Your Coffee

Boost Your Coffee With This Fountain Of Youth Protein.

My #FitFriends in the MBA already know this about me…I LOVE COFFEE and the first coffee I have every day is BUTTER COFFEE.

If you don’t know what butter coffee is, slap yourself in the face, read the rest of this and then watch this video to learn all about butter coffee <- Video I did that explains it what it is.

Coffee + Butter = Great
Coffee + Butter + MCT Oil = Amazing
Coffee + Butter + MCT Oil + Collagen = HEAVEN (picture yourself taking a sip and suddenly you’re surrounded by angels playing harps).

What the heck is Collagen? Slap yourself again.

Collagen is a protein.  It’s the #1 protein in your body. It’s found in everything from our muscles and bone, skin and hair…it’s an inside outside protein.

It’s kind of a big deal…collagen makes up about 30% of your inside and 70% of your outer covering (skin). 

You naturally produce collagen, but as we get older our collagen production slows down. Add in stress and sickness and it plummets.

  • skin loses its elasticity
  • hair and nails grow more slowly and lose their strength and shine
  • ligaments get stiff..

We also get collagen from the food we eat. Animals, like us are made up of a lot of collagen…remember it’s a protein.

A couple of years ago, Bone Broth Soup started to get really popular and early this year it was huge! I’ve been having it about once or twice a month for a couple of years. (PRO TIP #1: Don’t try making it…it’s an all day process…just buy it).

The other way I supplement my collagen is with powder. Back to the coffee. (See, it all comes back to coffee).

I put a tablespoon of collagen powder in my butter coffee and give it a stir. (PRO TIP #2: Don’t blend it…it breaks it down and makes it kind of useless.)

Here’s why I supplement with collagen.

1. It can cut down on wrinkles, and give the skin more elasticity.
Cut down on wrinkles?? Give me a drum of the stuff!

2. It improves bone and joint health and may improve hormone production.
Hormones…middle aged hormone help. Sign me up!

3. Adding collagen powder to your diet may even cause the body to make more collagen on its own!

Put it in your smoothies, sprinkle it on your oatmeal, put it in tea…how ever you start the day.

Have an awesome day!


PS – Do you want to lose weight? Do you want to look and feel better?
Do you want to tone up and slim down now, before the holidays?

My Breakthrough Academy – 30 Day Weight Loss Challenge will set you up for a lifetime of success because we work on the physical improvements and also the mental aspect. You learn how to change. You learn how to stay on track. You end up with an ultimate breakthrough so that you never look back and you know how to stay fit and healthy for good.

PPS – If you enjoyed this post and want to make sure you don’t miss future posts, make sure you subscribe on the right side under, “Subscribe”.

PPPS – Oh, and I share my best information with people in my #FitFriend Community. To join us for the exclusive and best information sign up here.

What’s your story?

We all have a story.

If you’ve been following me you should know who I am – if not, read my post
Who I am and what I believe – I spell it all out there.

I listened to a great Sermon yesterday and some of the points of the message spoke to me on so many levels.

I have been blessed to have been able to work with thousands of people and so many of them tell their story and highlight the hurt or sadness in their life.
I get it.
Life is hard and terrible things happen and those things stay with you.
When my Mom died on my 20th birthday – (yes she passed on my actual birthday) I had a choice; fall into a deep hole of depression, sadness, anxiety or continue living. I had so many people ask “How were you able to go back to school”, “How were you able to go back to work.” Simple…I had to.
There were no other options. I also knew that my mother would’ve been so disappointed in me if I didn’t. The thought of disappointing her after she was gone was still heavy on my heart. It gave me the drive. It gave me the push to make her death part of my life, not my entire story.
In the Sermon, the Pastor said;
“The beginning of your story doesn’t need to look like the end of your story”
Sit with that for a minute.
So what does this have to do with health and fitness?!
Where you are right now is not where you need to stay.
You are the only one that has the power to change you!
If you have been a chronic dieter and the scale keeps going up and up, then you’ve been using the wrong tools, systems, strategies. That stuff is easily fixed.
You are in charge of your comeback.
Right now, I’m your coach and here’s what I’m telling you;  “Get your mind right, get back in the game in the second half and use this new new playbook and I guarantee, you’ll win!”
I am here to make sure you ……???????
If you keep trying to come up with your own rules of the game, or looking for short cuts on how to win the game you will lose each and every time. You already know that because you’ve probably experienced it.

This is your locker room pep talk.

When you get knocked down, you get back up.
You work with a team to go farther, faster.
You do the work, you follow the play book and you win.

You get to design your hero’s journey.

It can suck or it can be an epic tale!

  • Believe that your best self is a real thing.
  • Stop trying to look for short cuts, there aren’t any.
  • If you do some work, I guarantee you will feel better about everything.
Never give up on you.
Create incredible comeback story.
Inspire others to have their own amazing comeback story.
Make this your FIGHT SONG!

If you don’t believe that there is more for you, then there isn’t.
Love you!


Do you want to lose weight? Do you want to look and feel better?
Do you want to tone up and slim down now, before the holidays?

My Breakthrough Academy – 30 Day Weight Loss Challenge will set you up for a lifetime of success because we work on the physical improvements and also the mental aspect. You learn how to change. You learn how to stay on track. You end up with an ultimate breakthrough so that you never look back and you know how to stay fit and healthy for good.

Fattening Fall Is Back!

It’s officially Fall sigh


I’m a summer girl. I don’t like boots (even cute boots), turtle necks, scarves, sweaters…etc. I digress…

Fall marks the unofficial start to the heavy eating season. Thanksgiving in October for my Canadian fit friends, followed by Halloween then Thanksgiving for my American friends. Cross border shopping for Canadian friends.

We head right into Christmas party season then from Christmas right into New Year’s Eve…whoa…eating season is c-r-a-z-y!!

This is when sooo many people go off the rails and “try” to put it all back on track in January. Some people actually even think, “Oh well, I’ll start fresh in January.”

Fall foods can be frightening, so lets break it down.

Let’s start with the beloved Pumpkin Spice Latte. What a calorie bomb. Even if you try to make it “skinny” it is so not and never will be skinny or a healthy choice. At minimum you are looking at over 300 calories, 11 grams of fat, 35 grams of carbohydrate.

Drinking 300 calories is JUST WRONG. You don’t need it. You don’t deserve it and it is not a treat, so get over it!


On the liquid calorie topic, hot apple cider is also a hot mess. Warm calories, and sugar = lots of push ups and running, I mean lots!! Hot apple cider comes in around 200+ calories, 27 grams of sugar that’s for about a cup ugh!!!!

Needless to say that Halloween candy is a no-no. I know it hits you as soon as you walk in the store. I know that you think if you by it now you wont have to rush around the day before Halloween looking for candy…what lies and deception!! You know if its in the house you will eat it. Two options, buy things that repulse you or wait until Halloween and buy it that day.


Next on the list is anything that has caramel-apple in the title. Let’s be honest….caramel anything just screams danger. Move along caramel apple goodness…move along! Have apple slices and natural pb. I know its not the same but its better for you!

Pumpkin “treats”:  approach with extreme caution. Pumpkin in and of itself is great! Pumpkin that is in the form of squares, tarts, loafs, scones, muffins…all are fattening fall fails!


People hide behind layers of clothing and thats why so many people love the fall. Guess what friends, the spring and summer will happen and you wont be able to sport those layers and your real shape/size will be revealed that you can’t blame on a bulky sweater!

It’s fall…it happens every year. If you had a PSL (pumpkin spice latte) last year, guess what … it tastes the same this year!!

Head into eating season fit, strong and toned. If you hit the fall foods hard you are looking at rolls, muffin tops and jelly belly…and I’m not talking food…Im talking body parts; Yowza!

You have the choice….fit or fat this fall….choose fit!

Give my PSL protein shake a try…I promise you will loooooove it!! No added sugar. So crap…just PSL GOODNESS You’re welcome!!!


1 scoop of vanilla protein powder

1-1.5 cups of almond milk (or any milk that works for you)

1/4-1/2 cup of pumpkin puree (not pumpkin pie mix)

1/2 tsp or a healthy dash of pumpkin pie spice (or cinnamon/nutmeg)

Blend and enjoy!


Do you want to lose weight? Do you want to look and feel better?
Do you want to tone up and slim down now, before the holidays?

My Breakthrough Academy – 30 Day Weight Loss Challenge will set you up for a lifetime of success because we work on the physical improvements and also the mental aspect. You learn how to change. You learn how to stay on track. You end up with an ultimate breakthrough so that you never look back and you know how to stay fit and healthy for good.

Our family of #FitFriends are there to support you, encourage you and I’ll be there every step of the way with you!

Join today for the next session!