Are all protein powders created equal?

Protein powders equal

Hell no! If you want to get more protein in your diet using a protein powder you need to know what the heck is in that big tub you bought. Don’t assume it’s just loaded with nutrients. Many of the protein powders are loaded with sugars, artificial sweeteners, dyes, pesticides, harmful chemicals…….and oh my gosh, your body does not know what to do with that crap. I am also a huge believer that eating real food, mostly plants is the best way to go.

So be mindful. READ THE LABEL. Not the front, not the side, but the actual INGREDIENT LABEL. If we are adding protein powder to something, most often (if not always)  we are trying to be healthy. So lets choose wisely. Think of it this way. When you buy bread and want to be healthy to you buy Wonder Bread, Enriched Wheat Bread, Wheat Bread with 30 ingredients and you can’t read half of them, Whole Grain Organic Bread, or even you make your own Sprouted Spelt bread. Are they all the same? Does Wonder Bread have the same nutritional benefits as Whole Grain Organic or fresh baked Sprouted Spelt?

The same goes for protein powders. You can get crappy protein, high quality plant based protein and everything in between. Here are my recommendations.

  1. WHEY AND CASEIN PROTEIN: These proteins come from milk. So they need to be organic and even better is organic and from grass-fed cows. Other wise your protein is coming from cows who are loaded with antibiotics, eat cheap feed with harmful pesticides, and the cows cortisol (a stress hormone) levels are high because they are squished and living on a feed lot instead of roaming on grass. Unhealthy cow equals unhealthy protein.
  2. SOY BASED PROTEIN: Must be organic or it is loaded with harmful pesticides.
  3. ARTIFICIAL SWEETENER: Leave it on the shelf. Studies show that artificial sweeteners can damage your body the same way natural sugar does and leads to sweet cravings. Names to look out for are sucrolose, splenda, aspartame, acesulfame potassium, cyclamate, erythritol, glycerol, hydrogenated starch hydrolysate, isomalt, lactitol, maltitol, mannitol, polydextrose, saccharin, sorbitol to name a bunch.
  4. MONO & DYGLICERIDES: Leave it on the shelf. Too controversial. I avoid this highly processed ingredient.

What protein powder should you buy? Here are a few recommendations. Keep in mind you get what you pay for. If you want a quality protein it will most likely cost more.

Garden of Life ProteinGARDEN OF LIFE: A plant based protein that is my personal favorite. I like all the flavors. It does have the stevia leaf extract so if you want to avoid that buy the unflavored.

vega proteinVEGA PROTEIN: Plant based protein with added greens


terawhey proteinTERAS WHEY: Organic Whey Protein

Sun Warrior ProteinSUN WARRIOR: Sprouted and Fermented

For me, when I want more protein I usually try to amp up on my nuts, bean, legumes, seeds, wild caught fish and greens. I like getting protein from my food instead of a powder. HOWEVER……life is busy and crazy and sometimes we just need to be able to scoop some protein in a shake. When doing so try and remember—-All protein powders are NOT CREATED EQUAL.


tiffany & mary


Build a perfect Salad

So salads have a bad name. It’s “a side” or something you should eat on a daily basis because you were told they were healthy. But we want to change your mind on what a salad should look and taste like. We want you to learn to build the most perfect, delicious and filling salad you will crave every single day.

First, Some pictures to inspire you!!!    …

egg salad

…and filling
harvest salad and beautifulstrawberry salad

Now introducing

tiffany holding salad




start with
something green

I KNOW! That’s ROMAINE. sorry, it’s “static” and the blonde got the best of me :/ SPELL CHECK

Okay, so next fresh herbs


don’t forget!cheesy


THIS IS GETTING GOOD but the next could be your biggest game changer

something warm

AND MEAT! You really do not HAVE to get a protein on there but how ’bout the first picture? Baked salmon and a fried egg. (OMG so good) Or grilled chicken, shredded meat and whatever you are making for dinner. Honestly, make this salad your WHOLE PLATE and then add 3 ounces of protein. You have a plant based, delicious salad.

Dressings are hard. Because you have something salty, sweet, cheesy, proteiny (new word), warm, crunchy, the dressing will not be the big game changer. NO NEED FOR HEAVY RANCH NOW! woo hoo. It is delicious as is.. but our dressing recipe brings a bit of acidity to the salad which balances every part of it out.

blonde dressing

Now go volunteer to make a salad and blow minds!

Happy warm weather


Savory Yogurt…Trust Me

bowl 2edited

I keep seeing articles and IG posts about savory yogurt and have been a total skeptic.  However, lately I’ve been trying to broaden my lunch game…I have been stuck on my usual go tos- hard boiled eggs, avocado toast, chicken salad and nut thins, smoothies, tacos…wait, what?

Anyway, I decided to go for it and make a savory yogurt version of a caprese salad.  I am SUPER excited about summer and fresh tomatoes so that’s where the inspiration came from.

You don’t really need a recipe so here’s what I did:

I started with 1/2 cup full fat greek yogurt in a bowl and topped it with chopped tomatoes, cucumbers, spring onions, toasted pine nuts, basil ribbons, pink salt, pepper and a drizzle of EVOO. THAT IS IT!  And….OMG!

bowl edited

This is a really luscious, tasty lunch filled with protein from the greek yogurt, veggies, and varying textures and crunch.  Now that I have made one version, I feel like the possibilities are endless.  I can’t wait to make it again tomorrow!  Now I need to get up the nerve to try savory oatmeal!

Let me know if you have any variations I should try!


rachel signature



White Bean Veggie Soup for #meatlessmonday

meatless monday

This soup is so easy and so good y’all.  I whipped it up on a (freezing cold)  Monday afternoon and we ate it all week long.  Make it, eat it, love it…share it with a friend or neighbor.  And when they ask you for the recipe, send them my way! xoxo



rachel signature

5.0 from 1 reviews
White Bean Veggie Soup
Prep time
Cook time
Total time
Serves: 8 servings
  • 1 Tablespoon EVOO
  • 2 yellow onions
  • 6 stalks celery
  • 6 carrots ( I used a bag of shredded that I had in my fridge )
  • 1 clove garlic
  • 1 large can of diced tomatoes
  • 3 cans white beans ( I used a mix of northern and cannellini )
  • 1 yellow squash
  • 1 zucchini
  • 1 container of baby kale ( I used power greens: a kale, chard, spinach blend )
  • S&P
  • 1 box veggie stock
  1. Chop all your veggies to about the same size.
  2. In a dutch oven or heavy bottom pan heat the EVOO then add onions, celery, and carrots until tender. Add the garlic. Cook for two minutes and add the tomatoes and white beans. Simmer for ten minutes. Add the squash, zucchini, and greens. Top with stock and bring to a boil.
  3. Serve hot with S&P to taste. Could garnish with parmesan, pine nuts, and additional greens.

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