Espresso Protein Smoothie

Coffee Protein Frap – for Tina!


1 portion Whey Vanilla Cream Protein
2 shots espresso
1/4 c unsweetened almond milk,
1/2 c water
Optional cinnamon & pumpkin spice
OR chocolate powder?

I forgot to top it with cinnamon and pumpkin spice, however, I don’t really feel it was necessary because the Frap was delicious. I could taste the coffee, and the vanilla from the Almond milk and protein. This was a very easy recipe and tasted very good too. The bulk of the nutrition content of the Frap recipe comes from the protein powder. You do get a tiny additional amount of calories (maybe 10-20) from the almond milk and coffee

If you want a thicker consistency you can add in natural yoghurt or a banana!

4/12 Lies That Keep You Fat and Sick – Protein

4. Eating a Lot of Protein is Bad For Your Health
Many people believe that eating a lot of protein can damage your bones.


While it is true that increased protein can increase calcium excretion from the bones in the short term, the long term studies show the exact opposite effect.

In fact, eating more protein is consistently associated with improved bone density and a lower risk of fracture in old age (27, 28, 29).

This is one example of where blindly following conventional nutrition advice will lead to the exact opposite result.

Another myth is that protein increases strain on the kidneys and contributes to kidney failure.

The reality is a bit more complicated than that. Although it is true that people with established kidney disease should reduce protein intake, studies in healthy individuals show that protein is perfectly safe (30, 31).

In healthy individuals, protein actually reduces two of the main risk factors for kidney disease… which are diabetes and high blood pressure (32, 33, 34). As you can see from the photo of our SUNDAY roast coming out of the oven, we enjoy eating our home grown pork.

Eating a high protein diet has many other benefits, including increased muscle mass, reduced body fat and a lower risk of diseases like cardiovascular disease (35, 36, 37).

Bottom Line: Studies show that protein has positive effects on bone health in the long run and does not raise the risk of kidney disease in healthy individuals. Eating a high protein diet has many important health benefits.

Like this post? Please Follow my blog.
Thanks Jax

Day 15 New Year – New You : No More To Do Lists!

January is a time for resolutions, making changes, organising and planning for the future.
Next time you think about your health and fitness, maybe consider making a Habit List rather than a to do list.


Create a Habit List and write down the things that move you towards fat loss that you should do every day.


Things like eat 6 times a day, eating 10 servings of Fruit & Vegetables, like getting at least 30 minutes of exercise or activity each day and so on. Make these behaviours & actions habits and you’ll find it easier to do them and best of all your fat loss will be consistent.

It will take about 21 days of consistent effort but once you’ve done each of these things 21 times they will have become a habit.


Draw up a list with a checkbox for 21 days & stick it on your fridge where you can see it and tick off each habit successfully done each day.