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Nutritional based articles straight from's specialist writers 

Posted 09 February 2013 by Jeremy Scott

Recipe: Protein

Pumpkin Pie Milkshake

PROLAB Protein Pumpkin Pie Milkshake



  • 2 scoops of PROLAB Whey Isolate Vanilla Flavor

  • 1 cup unsweetened Coconut Milk

  • ½ cup pumpkin puree

  • 2 Tsp cinnamon

  • ½ tsp nutmeg

  • 2 Tsp. Stevia or more if you like it sweeter

  • Ice Cubes - approximately 5-10


Mix all ingredients into a blender and enjoy your protein packed pumpkin shake!


  • Protein 53g
  • Carbs 20g
  • Fats 4.5g

Jeremy's Online Training:

Posted 20 January 2013 by Jeremy Scott

Recipe: Pumpkin Protein

Spice Smoothie


Pumpkin PROLAB Protein Spice Smoothie

  • 2 scoops PROLAB vanilla whey isolate protein powder
  • 1 cup Greek yogurt 

  • 1 cup canned pumpkin

  • 2 cups diced pineapple
  • 2 cups of bananas peeled and mashed
  • 3 Tsp. Truvia
  • 1 Tsp. Cinnamon


Mix all ingredients together in a blender and enjoy!


  • Protein 55g
  • Carbs 130g
  • Fat 4g

Jeremy's Online Training:

Posted 12 January 2013 by Jeremy Scott

Protein Shake Recipe:

Chocolate Mint


Chocolate Mint PROLAB Protein Shake

  • 1 cup unsweetened vanilla almond milk
  • 1 cup cottage cheese

  • 2 scoop PROLAB chocolate whey isolate protein powder

  • 3-5 drops peppermint Extract (add or decrease drops for flavor)
  • 1 Tsp. Chia Seeds
  • Add Ice as desired 1-2 cup crushed


Mix all ingredients in a blender and enjoy!


  • Protein -78g
  • Carbs – 17g
  • Fat – 6g

Recipe by Jeremy Scott:

Posted 13 November 2012 by Anna Sward

Recipe: Protein

Banana Bread



  • 2 medium bananas (200g)
  • 1/8 cup (22g) of coconut flour
  • 3 whole eggs
  • 2 egg whites
  • 1/2 cup (46g) of oats
  • 1/2 cup (54g) of banana whey protein powder
  • 1/2 cup (105ml) of milk (I used cow's but any will do)
  • 8 brazil nuts (I added this for kicks; you can throw in any nut you want too
    - they add a nice flavour and crunch)
  • 1 tsp of baking powder



Blended together and baked at 160 (320) for about 40 minutes (or until your utensil comes out clean after stabbing the bread) in a silicone bread loaf pan.


Macros per one slice (out of the ten you get from the mix above):

  • 105 kcals
  • 7.85g protein
  • 8.79g carbs (3.7g sugars)
  • 3.98g fat (1.2g sat)
  • 1.93g fiber

Recipe created by Anna Sward
Anna's website:
Anna's Facebook fanpage:

Posted 22 November 2012 by Brandan Fokken

12 Quick Tips For

Holiday Eating


12 Quick Tips For Holiday Eating

Holiday eating is one of those things that if not monitored can and will get the best of you, and potentially send you into a tailspin of an unhealthy eating pattern that may last for days and even weeks to come. Here are some tips to make it through the holidays without all the guilt.

1. Be prepared.

Be prepared. Know that you will be in an environment with lots of temptations. If you mentally prepare yourself and set yourself up for eating success, you are more likely to stick to a healthy eating plan.

2. The past

If you have had success in the past with weight loss, healthy eating, or have reached a fitness goal, use that as a reason to stick to a healthy eating plan. Consider the weight loss you have achieved, the goals you have hit, and the healthy lifestyle you are living. Is splurging really worth messing all that up?


3. Alcohol

Alcoholic beverages are empty calories and make it harder for you to avoid temptation. So try to avoid drinking if possible.

4. Snacks

Eat a healthy small meal or snack before the special occasion so that you are less hungry and won’t overdo it.

5. Water

Drink plenty of water or other low calorie beverages so that you feel fuller
when you show up to your special occasion.

6. Small amounts

Eat the “bad” food in small amounts. It’s ok to have them in moderation.
Eat them slowly and enjoy every bite.

7. Hands

Keep your hands busy by holding a beverage. It is hard to overeat if your hands are busy.


8. Calories

Choose low calorie healthy snacks such as veggies, or lean cuts of meat.

9. Celebrate

Don’t deny yourself. People celebrate, mourn, and bond with food. So although you don’t want to overdo it, you also want to be a part of the festivities. You are NOT perfect and nobody should be expected to eat perfect all the time. It’s ok to splurge from time to time, and in doing so you won’t necessarily mess up your entire eating program. You can’t begin or end a diet with ONE meal. Watch your portion size, be accountable for what you are consuming, and you won’t end up overdoing it.

10. Focus

Focus on the environment around you; the conversation and having a good time,
rather than the eating.

11. Mints

Chew gum or have mints handy. These help with cravings for sugar and will keep your mouth busy keeping you from grazing on unhealthy snacks.

12. Temptations

If the only way you can handle temptation is to avoid it, don’t go.

 Written By: Brandan Fokken sponsored athlete: Fanpage

Posted 01 November 2012 by Brittni Shae

Recipe: Protein Quinoa

Zucchini Bread

Recipe: Quinoa Zucchini Bread


Ingredients for one serving:

Dry ingredients:

1/4 cup quinoa flour
1tbsp ground flaxmeal
10g shelled pumpkin seeds
1tsp baking soda
1tsp cinnamon
1 packet Truvia sweetener

Wet ingredients:

3/4 cup liquid egg whites
1/2 green zucchini shredded
1tsp cinnamon honey
10 red grapes, halved
1tsp almond extract



1. Preheat the oven to 375•
2. Mix all dry ingredients in a bowl
3. Add wet ingredients and stir
4. Spray a small glass pan with coconut oil spray
5. Pour ingredients into pan
6. Bake for 25-30 minutes or until firm in center
7. Top with melted raspberries or your favorite topping if desired.


Makes one serving without the toppings

368 calories
27g protein
35g carbohydrates
6g fat

Recipe by Brittni Shae:

Posted 17 October 2012 by Brittni Shae

Recipe: Protein

Pumpkin Pancakes

Recipe: Protein Pumpkin Pancakes

Ingredients for one pancake:

  • 1/4 cup Old fashioned oatmeal
  • 1/2 cup Organic canned pumpkin
  • 1/2 ounce (14grams) Almond meal
  • 3/4 cup Liquid egg whites
  • 1 tsp Cinnamon
  • 1 tsp Pumpkin Spice
  • 1 tsp Pure Vanilla Extract
  • 1 packet Truvia 


  1. In blender add oats, pumpkin, almond meal, cinnamon, pumpkin spice, vanilla, and Truvia then stir together.
  2. Add liquid egg whites then blend for 30 seconds or until smooth.
  3. Spray frying pan with coconut spray.
  4. Turn on medium-low heat. 
  5. Pour contents into heated frying pan. 
  6. Turn over when bottom is lightly browned and bubbles form in middle. 
  7. Cook other side until brown.
  8. Place on plate and top with preferred toppings. I used powdered peanut butter or heated chopped plum. 


Serving size is one pancake without toppings

  • 314 calories
  • 26g protein
  • 27g carbohydrates
  • 7g fat
  • 8g fiber

Recipe by Brittni Shae: Facebook
Instagram : BShaeFit


Posted 18 October 2012 by Brandan Fokken

Healthy Bulking: 6 Foods To

Help Gain Mass Without Guilt


The first impulse for most while attempting to add size after a prolonged diet or even during their first “bulking” experience is to immediately eat all the bad foods they can to add both quick size while also satisfying their hunger and junk food craves. This is not the best route to get the desired end result of strong lean muscles. Bulking up and adding extra muscle with minimal fat is the byproduct of increasing your training volume and your calories. Healthy bulking is all about eating an excess of the right quality foods that will minimize fat gain, maximize muscle growth, while keeping your joints, heart, and metabolism functioning in tip top shape. Here are 6 foods that will help you to accomplish a healthy bulk without the guilt.


Buffalo (Bison)

Comparisons to other meat sources have also shown that bison has a greater concentration of iron as well as the essential fatty acids. Bison has fewer calories and less cholesterol than chicken or fish, 76% less fat than beef, and 68% less fat than chicken, so you get more edible meat for your money. Bison also has 35% more protein than beef, so you can eat 1/3 less and still walk away satisfied.

Bison is also a natural source of creatine and one of the best sources of stearic acid, which is a unique saturated fat that has no impact on your cholesterol level. Bison can also be used interchangeably with beef in most recipes.



Protein is important for muscle growth and recovery, which is essential for bodybuilders. Salmon offers nearly the same amounts of protein as beef, chicken and pork. Salmon is low in unhealthy saturated fats, which contribute to high cholesterol, but is rich in omega-3 fatty acids. These healthy fats offer a bounty of benefits, ranging from skin and joint health to combating heart disease.

The omega-3 fats found in salmon will help fight inflammation and keep your joints pain free as your training volume increases. Salmon is also rich in some of the essential minerals like iron, calcium, selenium and phosphorus and vitamins like A, B and D. Selenium, which is very necessary for building up of tissues.



Quinoa is a satisfying, low-cholesterol source of complex carbohydrates. Rich in fiber, it’s digested slowly and has a low glycemic index, helping you steer clear of the blood-sugar roller coaster.

Quinoa has higher protein content than wheat, barley, or other major grains. One cup of quinoa has 9 grams, which trumps the protein-rich egg (6 grams). Quinoa, which contains all 8 of the essential amino acids, is a complete protein. Its heart-healthy polyunsaturated fats will leave you feeling full while providing more nutritional content than breads or cereals made of refined grains.

Quinoa has a higher than usual protein content for a grain and one serving also packs 33% of your daily zinc needs, a nutrient essential for optimal testosterone. Getting ample starchy carbohydrates first thing in the morning and in the 3-4 hours following your training session is an essential strategy for getting the calories you need and putting those calories to work building muscle instead of having them add to your waistline.


This muscle building food is very nutritious. Oats contain low fat and high fiber content. Oats are a good source of magnesium, selenium, manganese and phosphorous. Oats are a good source of vitamin B1 and dietary fiber which is useful in lowering your blood sugar. Since oats provide carbohydrates slowly, they are perfect for muscle building.

The continuous provision of energy during the day through rolled oats intake ensures optimum levels of blood sugar. Oats are also high in iron and are a good source of low-fat protein. The protein in oats is almost equivalent to the quality of soy protein, and combined with the dietary fiber, makes it the ideal food to start the day with.



Chia Seeds

Chia seeds are about 20% protein. They are digested and absorbed very easily. This results in rapid transport to the tissue and utilization by the cells. This efficient assimilation makes the Chia very effective when rapid development of tissue takes place, primarily during periods of growth. This would also include regeneration of muscle tissue for conditioning, athletes, weight lifters, etc.

Chia seeds are the richest plant source of Omega-3; they have more Omega-3 fatty acids than any other plant food, (the vital fats that protect against inflammation—such as arthritis—and heart disease). In fact, they contain more Omega-3 than salmon. It has approximately three to ten times the oil concentrations of most grains and one and a half to two times the protein concentrations of other grains. These oils, unsaturated fatty acids, are the essential oils your body needs to help emulsify and absorb the fat soluble vitamins: A, D, E, & K.


The avocado's high nutrient density makes it an ideal ingredient for bodybuilders on a closely monitored diet. It contains more than twice the calories per gram than protein or carbohydrates making it easier for you to hit your higher than normal calorie targets. Your body also creates hormones and other important signaling molecules essential for muscle growth and good health from fats.

Avocados contain high levels of monounsaturated fats which can prevent the redistribution body fat towards your abs. This will help you keep your midsection tight while your get bigger. Avocados are also a great way to get extra fiber in your diet without filling you up. Half an avocado has 160 calories, 15 grams of heart-healthy unsaturated fat, and only 2 grams saturated fat.

Written By: Brandan Fokken sponsored athlete: Facebook Fanpage

Posted 28 October 2012 by Jeremy Scott

GUIDE: Getting Ripped

With Carb Back Loading

GUIDE: Carb back loading

Sitting here tonight writing this article eating ice cream is a little out of the normal routine for a fitness professional and competitor like myself. As we all know eating things like ice cream and pizza are reserved for only extreme cheat days, or at least I thought that was the case. However, over the past few months I have amerced myself deep into the world of Carb Back loading. Eating things like ice cream, cookies, and various “cheat foods” post workout all while keeping my body fat in single digits during that span. Now many of you are wondering what the heck is carb back loading?

What is Carb Back Loading?

Well to get started quickly Carb back loading in a nutshell is when you back load your carbs so you are eating no carbohydrates before you workout, only proteins and fats throughout the day and saving all your carb consumption for post workout. Yes, you are reading that correctly you only eat carbs after you strength train and ZERO carbs before. I am not talking just eating brown rice and oatmeal after training, I am talking ice cream, cookies, milk shakes, and pizza in fact according to the research those simple sugars work best with back loading. Now before you do condemn me to the mad house, this theory was made popular by a guy named John Kiefer a Physicist who became a nutritionist, so there is some science and education to this method.

Now I come from the world of 'IF' intermittent fasting, (fasting for a minimum of 16 hours and eating for the remaining 8 hours of the day) so many of the principals in carb back loading came easy to me, as there is a fasting concept inside the back loading.

Before I get into that, let’s start from the main idea, when you sleep you are fasting essentially and when you wake up your body is a fat burning monster. Research has shown that cortisol which we know is a stress hormone rises while we sleep, and for most people on a regular schedule it peaks in the early morning around 7am. The idea with carb back loading is to wake up and eat nothing, that’s right the whole breakfast is the most important meal of the day idea is gone. In fact if you guys end up researching carb back loading on your own you will hear John Keifer say “breakfast sucks”. The reasoning for this is you want your cortisol level to drop, which they do naturally later in the day a few hours after waking up. To break it down you wake up, drink nothing but coffee or water and let your body just burn fat like crazy until you eat your 1st meal.

So, assuming you train later in the day after work let’s say 6pm, what does one eat during the day when they are carb back loading? It’s simple really, just proteins and fats and ZERO carbs during the day before you workout. I know most magazines and professionals will disagree with this as they suggest eating carbs pre-workout is essential and needed for energy. Honestly I use to think the same thing years ago, that I needed carbs before I workout or I will have no energy and be sluggish. The reality is you don’t need them pre-workout you can train all out hardcore on proteins and fats. The idea behind it is just like the short morning fast, without eating carbs pre-workout you can burn even more fat will you train during the session. I have found I feel more energized, motivated, and train like a maniac on no carbs pre-workout; you will be surprised when you give it a try for the 1st time how well you perform.

The Plan

Here is the basics on how to get started if you think this is for you.

To prime your body for this new eating style and lifestyle honestly you must go extremely low carbs for 10 days – Kiefer prescribes 30g or less each day. That’s right 10 days of 30g carbs or less, and trust me on this, it’s the hardest part of this whole program. We are only talking 10 days, which anyone can struggle through if they are serious about training and making changes. Protein intake is pretty standard 1g per pound – so if you are 200lbs eat 200g of protein per day. You can also eat as much fat as you like; now keep in mind proper judgment on this. Things like cheese, avocados, bacon, whole eggs, coconut oil and the list goes on and on. The restrictions on this program are limited, it’s based heavily on how you look in the mirror and feel from day to day.

On the 10th day of your low carb intake after you train that evening you can, as they say “carb up”. Your body will be ready to take in some serious carbs, and this is where the fun starts.

Consume around 1g of carbs per pound of bodyweight so if you weight 200lbs eat 200g of carbs or a little more if your body can handle it. The main thing to remember here is these are high-glycemic foods, ice cream, cup cakes, cookies, fries, pizza and so on. You will probably go to sleep full and bloated feeling happy and fat, upon waking you will probably find yourself looking lean and ripped.

Now you are in the world of carb back loading, from here on out, on all days you strength train (lift heavy weight) you can carb backload. On days you don’t strength train and just do cardio or have rest days eat as you would during the 1st 10 days with 30g of carbs of less just eating proteins and fats.

That in a nutshell is the basics of carb back loading and how it’s done.

A few other tips and my thoughts
before you get started -

  • Protein intake is 1g per lb per bodyweight.
  • Fat intake is at your own discretion, just be cognizant of the number.
  • Carbs on your off days 30g per day or less.

Carbs on backloading days range from 1 - 2g per lb of your bodyweight so for a 200lb man that would be 200g-400g carbs per back load.  If your looking to lose more body fat keep the carbs closer to the 1g, if you are looking to gain a little size keep it closer to the 2g per lb.

If you train in the morning there are modifications in the book Kiefer put out and he breaks down exactly how to do it.

Keep your protein and carb numbers in mind while you eat, but more importantly just check the mirror to see how you feel and look each day. If you are looking lean and ripped after time you are on the right path, if you feel bloated and look doughy odds are you might be overdoing the back loading so cut back on the carbs for a few days.


Overall my thoughts,... it’s a fun program to follow that allows you to eat some of the foods you love on a more regular basis. It also allows you to eat with friends and family enjoying pizza and ice cream from time to time. It’s not for everybody, but if you really struggle with your cheat meals this just might be the thing that gets you to the next level. It’s been a fun few months backloading as I love pizza and ice cream just as much as most people. Going forward I will probably be practicing a hybrid of intermittent fasting mixed with a little backloading.

From a health stand point there will be arguments on eating ice cream and pizza every week, from a personal standpoint my blood work has been as clean as ever even while integrating these foods into my life over the past few months. Again do a little research on your own and become educated on what best fits your health and training needs before moving forward. Best of luck and happy eating!

Resources: CBL 1.0 – for more info

Author - Jeremy Scott is the creator of , PROLAB Sponsored Athlete, Nationally Published Author, and currently lives in and trains in Scottsdale, Arizona.

You can follow Jeremy on Facebook at:

Posted 11 September 2012 by Brandan Fokken

Chia Seeds: The Ancient

Food Of The Future

Chia Seeds: The Ancient Food of the Future

When you think of the word "chia" you probably think of chia pets, for good reason - chia pets are grown with chia seeds, but for centuries before, these tiny little seeds were used as a staple food by the Indians of the southwest and Mexico. Its use as a high energy endurance food has been recorded as far back as back as 3500 B.C. Once valued so much that they were used as currency, this unique little seed has exceptional nutritive and structural benefits. Little is known, however, of the seeds tremendous nutritional value and medicinal properties making them a true super food.

One of the exceptional qualities of the Chia seed is its hydrophilic properties, “absorbability” having the ability to absorb more than 12 times its weigh in water. Its ability to hold on to water offers the ability to prolong hydration. With Chia seeds, you retain moisture; regulate more efficiently the body’s absorption of nutrients and body fluids. Because there is a greater efficiency in the utilization of body fluids, the electrolyte balance is maintained. In addition to these benefits, when soaked in water for 30 minutes, chia seeds form a thick gel. This gel also forms in the stomach when chia seeds are consumed. Researchers believe this actually slows down the rate at which digestive enzymes turn carbs into sugar, making it especially beneficial for diabetics and others with blood sugar issues. The slowing in the conversion of carbohydrates into sugar offers the ability for creating endurance. Carbohydrates are the fuel for energy in our bodies. Prolonging their conversion into sugar stabilizes metabolic changes, diminishing the surges of highs and lows creating a longer duration in their fueling effects.

Chia seeds are about 20% protein. They are digested and absorbed very easily. This results in rapid transport to the tissue and utilization by the cells. This efficient assimilation makes the Chia very effective when rapid development of tissue takes place, primarily during periods of growth. This would also include regeneration of muscle tissue for conditioning, athletes, weight lifters, etc.

The word chia is derived from the Aztec word chian, which means "oily." Another unique quality of the Chia seed is its high oil content. Chia seeds are the richest plant source of Omega-3; they have more Omega-3 fatty acids than any other plant food, (the vital fats that protect against inflammation—such as arthritis—and heart disease). In fact, they contain more Omega-3 than salmon. It has approximately three to ten times the oil concentrations of most grains and one and a half to two times the protein concentrations of other grains. These oils, unsaturated fatty acids, are the essential oils your body needs to help emulsify and absorb the fat soluble vitamins: A, D, E, & K.

There are practically unlimited ways to incorporate the Chia seed into your diet. Chia, as an ingredient, is a dieter’s dream food. Chia seeds are popular for weight loss. They reduce food cravings by preventing some of the food that you eat from getting absorbed into your system. This blockage of calorie absorption makes them a great diet helper. Chia seeds must be prepared with pure water before using recipes. They can also help your diet by making you feel full. This is because they absorb 12 times their weight in water, forming a bulky gel which fills you up faster. Chia seeds are so high in antioxidants that they do not spoil easily and can be stored for long periods, unlike flax seeds, so they are a great addition in cooking, baking, or adding to your favorite beverage.

Uses of Chia Seeds:

Use ground chia seeds mixed with water to replace eggs in baked goods such as cakes, cookies, or cupcakes. Place 1 tablespoon of chia seeds in a cup and add 3 tablespoons of water. Allow the mixture to sit for about 15 minutes. 1/4 cup of hydrated chia seeds equals approximately 1 egg. By substituting chia seeds, you'll still get the binding action of the eggs but without the dietary cholesterol or risk of food-borne illness. And, for a fresh take on classic lemon poppy seed breakfast muffins, fold chia seeds into your cake batter in place of poppy seeds.

Ground chia seeds can be added to your favorite smoothies to thicken and add creaminess to the drink while also giving a punch of slowly digestible protein. More good news for athletes is the seeds' ability to help the body retain electrolytes, great for endurance athletes like marathoners or climbers.

  • Sprinkle them on cereal, oatmeal, salad or soup
  • Add them to any muffin, cookie, or cake recipe
  • Add them to pancake batter before you cook the cakes They are easier to digest than flax seeds, and don't need to be ground up. Those are just a few because you can literally add them to just about any food because their flavor is very mild and will not interfere with the taste of the food you add them to.

Written by athlete Brandan Fokken: Fanpage


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