5 Health Benefits Of Whey Protein

benefits of whey protein

Whey protein powder packs a nutritional punch and has many health benefits.

When you are purchasing it, I recommend checking the list of ingredients to make sure it is not full of sugar, artificial sweeteners, or ingredients you don’t recognize. If in doubt, you might want to look any unknown ingredients up on the internet.

Generally speaking, the fewer ingredients, the better. Also, try to look for whey protein concentrate because it’s usually both more nutritious and affordable.

Pictured below is the protein powder my husband and I are using currently. We’ve tried several, but so far, this one tastes the best (in my humble opinion), and the vanilla flavor is easy to mix with many other add-ins, such as fruits, nuts, etc.

Whey powder can be a great addition to your diet, whether you’re trying to lose weight, or gain muscle.

5 Health Benefits Of Whey Protein

  1. Whey is a great source of high-quality protein, is quickly absorbed and full of the amino acids our bodies need to work optimally.
  2. Long-term consumption of whey protein may lower cholesterol levels.
  3. It’s filling, which can cut hunger, something that is especially beneficial when trying to lose weight.
  4. Whey protein may lower blood pressure, and help control type 2 diabetes when taken along with a high-carbohydrate meal.
  5. It can help reduce inflammation in the body, a risk factor for many conditions.

whey proteinThe Takeaway

Along with the many benefits of whey protein, it’s easy to blend into a variety of different foods, such as pancakes, muffins, oatmeal, cereal, cookies and yogurt.

Also, you may want to try my recipes for My Favorite Peanut Butter Protein Shake and My Favorite Protein Powder Pancakes.

Please let me know how you like to eat your whey protein in the comments section below. I’d love to hear from you!

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My Favorite Peanut Butter Protein Shake

protein shake

My Favorite Peanut Butter Protein Shake

In recent years I’ve tried all kinds of things in my protein shake including–blueberries, kale (yes, I said kale), spinach (seriously?), celery, strawberries, chia seeds, oatmeal, avocado, pineapple, raw coconut, peanut butter and, my personal favorite… chocolate.

I’ve added in maca powder, raw organic greens, liquid multivitamins, flaxseed and hemp seed to boost nutrition and health.

I’ve also used cow’s milk, water, almond milk and coconut milk, but I always come back to my simple, tried and true peanut butter protein shake.

Here’s the recipe…don’t blink or you might miss it. It’s so simple!

My Favorite Peanut Butter Protein Shake

My Favorite Peanut Butter Protein Shake


  • 1 cup protein powder, your favorite brand, (I use vanilla, but chocolate would be yummy too)
  • 1/2 to 1 banana
  • 1 cup ice
  • 1 cup of milk (Any kind will do. I like coconut milk.)
  • 1 to 2 tablespoons peanut butter, almond butter, or other nut butter


  1. Put everything in Nutribullet or other type of mixer and mix it all up until it's smooth and creamy.

This is perfect as a meal replacement or post-workout protein shake. If you try it, let me know what you think. I’d love to hear some of your favorite shake recipes too!

For more about whey protein powder you may want to check out 5 Health Benefits Of Whey Protein Powder.

protein shakeWhat about you? Do you have a favorite recipe using whey protein?

Please leave a comment below and let me know how you like to eat whey protein powder.

Here is a link to our favorite protein powder, Premier Protein Whey Powder, Vanilla Milkshake. It is gluten-free, has 30 grams of whey protein per serving and has no artificial sweeteners, colors or flavorings.

There are so many more ways to incorporate protein powder into your diet, including this recipe for My Favorite Protein Powder Pancakes.

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5 Essential Reasons To Detox

reasons to detox

What is Detoxification?

Detoxification, or detox, takes place when toxins are removed from the body.

Toxins include:

  • pollution
  • pesticides and preservatives in the foods we eat
  • second-hand cigarette smoke
  • bad bacteria
  • chronic infections
  • stress
  • negative thought patterns.

Due to the many  harmful effects of the toxins, there are several reasons to detox.

detoxFive Reasons to Detox

  1. It helps prevent disease, and can reverse disease processes.
  2. Results in more energy, and an improved sense of well-being.
  3. Weight Loss–Toxins like to hide in fat cells. More body fat leads to a higher toxic load on the body, which often leads to disease.
  4. Increased health and efficiency of the digestive system.
  5. It can help bodily organs and systems work better and more efficiently.

Due to chronic illness, I’ve become more aware of toxins in the foods we eat, the air we breathe and the cleaning and beauty products we use. I believe detoxification can benefit anyone, healthy or otherwise.

You might like to check out 5 Easy Ways to Detox. Hopefully you’ll find some new ideas that help you too!

Do you detox? What would you add to this list? Please share below!

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I’m Gonna Soak Up The Sun

soak up the sun

Soak Up The Sun

My favorite place to visit is the beach. The long drive (or occasional, flight) from Missouri is always worth it. When I’m at the beach with my family it seems like all is right with the world. Laying in the warm sun, feeling the sand between my toes and listening to the waves gently crash on the shore gives me a deep sense of peace and contentment.

This summer we took the family to Gulf Shores, Alabama for a week of “fun in the sun”. One day my daughter, Maddie, and I were out in the ocean (only a couple of days before more than a hundred sharks were spotted) and I was attempting to “teach” her how to ride the waves on a pool mattress.

I turned my back for a few seconds and was overcome by a giant wave, flipping me over and underwater. Once I was able to stand up (gracefully, of course 😉 we were both laughing uncontrollably. (Even though I lost my favorite sunglasses in the ocean in the midst of the fun and excitement) It was a memorable day I’ll not soon forget.

Taking time away from busy schedules to spend time outdoors with family and friends is healthy for our physical and mental well-being. You may enjoy the beach, the mountains, the lake, spending time at a beautiful park or even your backyard.

Breathing fresh air is invigorating and being in the sun is vital for the production of Vitamin D. Surprisingly, many Americans are deficient in this essential vitamin.

To read more about the importance of Vitamin D you might like to read 4 Nutritional Supplements Everyone Should Take.

So make time to get outside and soak up the sun.

(Check out this acoustic version of Sheryl Crow singing Soak Up the Sun.)

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Living With Lyme Disease, Part 1

Lyme disease

Before getting bit by 2 tiny ticks (on 2 separate occurrences, 2 and a half months apart) in the spring of 2012 and being diagnosed with Lyme disease I was healthy and active, enjoying life with my busy family and teaching Early Childhood Special Education.

I was physically fit and active, running, walking, and doing yoga and Pilates. Most of all, I enjoyed spending time with family and friends and being outside.

Lyme Disease Strikes

After the tick bites I became very ill and unable to get out of bed for several days.

I had horrible migraines, muscle aches, a high fever, and was throwing up. I was lethargic and so dizzy I could barely stand. My coloring was pale and my family and friends could tell by looking at me that something was very wrong.

Initially, I went to the doctor and told him about finding a tick on my back in a hard-to-reach area. He asked if I had been to the northeastern United States or if I had a bulls-eye rash. I’ve never been to the northeastern states, and didn’t ever notice getting a bulls-eye rash, although I have had all sorts of strange rashes since then.

No medical testing was performed, but the doctor said I had “tick fever”. When I asked the doctor if that was the same as Lyme disease he said that you can’t get Lyme disease in Missouri.

Much to the detriment of patients throughout the United States, this couldn’t be further from the truth. Unfortunately, the doctor sent me home to recover and said it might take a few days to recover.

Learning About Lyme Disease “The Hard Way”

Four weeks later I still felt very ill, like I had a bad case of the flu. It was getting more difficult to work, sleep and keep my normal everyday routine because I was so uncomfortable and tired.

I made another appointment to see a different doctor and get a second opinion, and he said pretty much the same thing. He asked if I had visited the northeastern US. I never have. He told me to watch for a bulls-eye rash, but (supposedly) if I didn’t see one, the illness would run its course and I would get better.

I’ve learned since then that less than 50% of people with Lyme disease remember getting any sort of rash. He ran tests for Lyme and other tick-borne illnesses, but they all came back negative. Unfortunately, Lyme screening tests are notoriously inaccurate and produce many false negatives.

Lyme disease is an illness that’s hard to comprehend unless you’ve experienced it yourself. To say that Lyme has changed my life is an understatement. But, even on my most difficult days, I have so much that I’m thankful for.

I would like to share more of my story later, but it’s long and I don’t want to overwhelm you. I’ve talked to many other people who have had the same experiences, being told Lyme disease didn’t occur where they live and not received prompt and proper treatment. I believe it’s essential to share our stories with others to bring light to the truth about Lyme, uncovering all the misconceptions (even within the medical community) along the way. Thanks for reading. Please share in the comments below and I will reply.

Have you ever been bitten by a tick and gotten sick? If so, what tests (if any) were performed and what treatment were you given? Do you feel better now?

Please leave your comments and questions below. I love hearing from you!

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Make The Journey Beautiful: Love And Gratitude


I’m thankful to have the opportunity to share my story and make connections with people interested in living a healthy life too.

Leaning On Others Through Life’s Challenges

My journey back from Lyme disease to health is, and continues to be, a daily challenge. Through it all I’m learning to take each day as it comes. Ultimately, I hope to help others who have health struggles, just as people in my life have helped me.

Many friends and family have invested time and energy into helping me and our family at times when I wasn’t physically able to get out of bed and cook dinner, or drive our four kids to their various activities.

I’ve received phone calls, texts and cards from friends who want to let me know they care and are praying for me. I’m forever grateful for the love and generosity that’s been shown to me and my family, and hope to show compassion to others going through health troubles.

A Grateful Heart

My heart is full of love and appreciate for those who have been so thoughtful and gracious to my family. I want to be there for others who are going through tough circumstances.

One person who has made a big difference in my life is my cousin Natalie. She learned that she also has Lyme only a few months before I my diagnosis.

Even in the midst of her health struggles, she’s been such an encourager, and shares great information and ideas about treatment options that have worked for her. We’ve chatted on Facebook, texted, and talked on the phone about what we’re going through.

Thankfully, I continue to make new connections with people who are dealing with Lyme. It’s so encouraging to have friends supporting you, especially in the midst of a health crisis.

If there is anything I can ever do to help you please let me know. Sometimes what we need most is a listening ear.

At the end of the day, we’re all human.

We all have 24 hours in a day, and those hours can go by quickly depending on circumstances and plans. Our paths to health may look different, but we can take them together, supporting each other along the way.

The important thing is we’re making changes for the better, changes that will make a difference in our life journey.

Please help me get to know you better by leaving a message in the comment section below. I love hearing from you!

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