Low Carb

5 Rules for Choosing the Right Protein Powder

Some folx feel like using protein powder to get protein levels up is cheating. I disagree. Given that getting enough protein is an important part of steady energy, even mood, and stable blood sugar, it’s often a great option for a boost. You can check out an older post about getting enough protein if you like but I can comfortably say that the lion’s share of my…

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My Favorite Macro Balanced Smoothie

  A smoothie is an easy way to get a little bit of extra protein in your day, And adding it in around your workout can help with muscle gains! Until recently I really tried to get that protein within 20 minutes after a weightlifting workout. We’re beginning to find that it’s ok before as well!  And anything that makes it more convenient to get…

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Cook This: Vietnamese Lettuce Wraps (paleo and gluten-free)

We are always looking for fun, easy, high-protein, low-carb dinners that everyone in the family loves. We tried the Vietnamese Lettuce Wraps from Nom Nom Paleo and we liked them but I didn’t care for the spice balance or the pickled carrots. So per usual I set to changing the recipe up to meet my own family’s needs! This is something I encourage everyone to…

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Ask Dr. Samantha: Food Tracking Edition

One of the most common things I investigate is how my patients and clients are fueling their bodies. After all, what we eat literally becomes who we are. Sometimes my they come to me saying they want to make dietary changes. And sometimes they come to me saying they are already eating very well, thank you and that they don’t need to address this. But, thanks to 20 years…

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Cook This: 20 Minute Dinner – Prosciutto Wrapped Halibut, Quinoa, and Garlic Spinach

This halibut main is one of our old staple dishes that I haven’t made in forever. For some reason I thought of it this week so thought I would go ahead and re-share it with you all (with edits of course.) A perfectly balanced meal (although now I would serve double the fish for more protein, less quinoa, more spinach, and probably another veggie on…

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How To Make Bone Broth (and Why!)

A number of years ago, I was introduced to bone broth. I admit that I was a little squeamish about the idea of it at first, but I decided to give it a try. Although I tend to avoid things that are all the rage, I understood that bone broth has a wonderful nutritional profile. I was thrilled when I discovered that it was also…

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Why I recommend Collagen Protein | Ask Dr. Samantha Video

Collagen powder has great benefits, not the least of which is the fact that when you find the right kind it is a great sub for protein powder…watch to find out why! Caveat: it’s not vegan so if you need a vegan protein powder I’ll be addressing that in a future video! In the meantime you can read my blog post on different kinds of…

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Are Protein Bars Healthy? Sometimes

Protein bars are all the rage these days. Some of my patients even eat them instead of meals. We’re busy, right? And it’s so easy! It’s, of course, better to eat a whole, real food instead of something processed, but sometimes you’re in a rush. That’s life. And intuitively it makes sense that something called a “protein bar” would likely be a good choice—especially if…

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Dr. Samantha’s Top Tips for Kicking Sugar to the Curb

Most people eat more sugar than they think that they do. It’s everywhere. Go grab a few things from your pantry or your fridge. Spaghetti sauce. Crackers. Cereal. Yogurt. Even milk. Now, look at the label. Check out the serving size. Now, look at how much sugar is in that serving. 4.2 grams of sugar = 1 teaspoon. Now think about how this adds up.…

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Why You Need to Snack, and Why You Don’t!

Just like everyone doesn’t need breakfast, everyone doesn’t need to snack! Some people enjoy snacking and some people don’t- you’ve got to keep that in mind when you’re deciding about snacking. That said, whether it’s best for your health to snack is very individual (I know, I know, I’m a broken record.) And of course what you’re snacking on is important. Snacking on a snickers bar…

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