About Julia

Julia has been a member since July 10th 2012, and has created 17 posts from scratch.

Julia's Bio

Julia's Websites

This Author's Website is

Julia's Recent Articles

Peanut Buttercup Protein Smoothie Recipe

If you love the combination of peanut butter and chocolate together, this protein smoothie recipe will definitely appeal to you.

It contains a good dose of healthy fats, which will help to keep your hunger level lower and your hormones optimized while you’re on your fat loss diet plan.

Peanut Buttercup Protein Smoothie Recipe


  • 1 scoop chocolate protein powder
  • 1 tbsp. natural peanut butter
  • 1 cup skim milk
  • 1 tbsp. cocoa powder
  • ¼ tsp. Xanthan gum
  • 3-4 ice cubes


Combine all ingredients in a blender and blend until desired consistency is reached.  

Serve immediately.


Nutritional Information:

Total Calories: 316
Grams of Carbohydrates: 26
Grams Of Fat: 8
Grams Of Protein 35

Want more recipes like this?

Enter your email address below for instant access to
10 Fat Burning Protein Shake Recipes:

Top 5 Protein Powders For Vegetarians – Our Favourite Alternatives To Meat-Based Protein


Whether you’ve recently adopted a vegetarian diet or you’ve been using one for years now, one thing that you need to make certain is that you are taking in sufficient protein on a day to day basis.

This is the single most critical nutrient for vegetarian women because due to their natural food selection, it’s a nutrient they commonly fall short in.

And should they fall short in protein, they’ll be at risk for lower energy levels, increased hunger, loss of lean muscle mass tissue, and a general feeling of weakness in their body.

As you can see, getting enough protein is a must. You might think that all protein powders are out since they come from dairy (whey), but that just isn’t the case. In fact, there are plenty of vegetarian protein powders that are a great option for any woman following this diet.

Let’s look at the top 5 you should consider.


Optimum Nutrition 100% Soy Protein Powder


First choice on the list is Optimum Nutrition’s Soy Protein Powder. This protein powder is excellent because not only is it priced right, but it contains naturally occurring isoflavones that will help to support a healthy immune system.

It’s prepared with non-GMO soy protein, so a product that you can also feel good putting into your body. With no sugar and being low in cholesterol, it’s a perfect choice for those who are concerned about their heart health.

It’s available in both Dutch Chocolate as well as Vanilla Bean, so you’ll easily find a flavour that you enjoy. It comes with 120 calories per scoop, 1.5 grams of fat, 25 grams of protein, along with 2 grams of carbohydrates. Perfect for those who are working hard with their gym sessions.


NOW Pea Protein


Another source of protein for those who are following a vegetarian diet plan is pea protein, which is rich in quality amino acids and low in both carbs and fat. This makes it a good source of protein for those who are looking to get lean as you’ll take in a higher amount of protein per scoop.

Pea protein is also a thicker protein, so if you are planning on preparing puddings or thicker tasting shakes, it can work well for this purpose.

It’s an unflavored protein, so this makes it easy to simply add to any other meal or beverage you might be serving.

At 120 calories per scoop along with 24 grams of protein, 2 grams of fat, and just 1 gram of carb, it’s a lean option. The ingredient list is also very pure, containing only pea protein, so you really won’t be putting anything unwanted into your body with this choice.


Labrada Jamie Eason Signature Series Peanut Protein


For those who have no allergy to nuts, this is a terrific option to go with. If you love the taste of peanuts, you’ll absolutely fall for this protein powder when you try it.

This protein powder is sweetened with Stevia, so if you’re looking to avoid artificial sweeteners, it’ll work perfectly. It’s also gluten and lactose-free, so ideal for those who are removing those from their diet as well.

One unique thing about this protein powder is that you can also mix it with a little water and it’ll quickly convert into a higher protein peanut butter spread. Smear it on a banana, apple, or anything else you desire.

It contains 190 calories per two scoop serving and will provide 7 grams of fat, 19 grams of carbohydrates, and 20 grams of protein per serving. It is higher in calories, so just keep that in mind as you add it to your daily diet.


MRM Veggie Elite


Another great protein powder for vegetarian athletes is MRM Veggie Elite. This protein powder contains no artificial flavors or sweeteners and comes with a large dose of 24 grams of protein per scoop.

It also is soy-free, so for those who are looking to cut back on the amount of soy they consume as a protein source, this is a great option. It’s prepared using faster-digesting protein sources, which makes it great for taking immediately post workout or at any other point during the day.

If you typically experience gas and bloating after you use regular protein powders, you will find that this isn’t an issue with this protein due to the fact that it contains a lower total carbohydrate content.

It’s available in both Chocolate Mocha as well as Vanilla bean and comes with 130 calories per scoop, 1.5 grams of fat, 5 grams of carbs, and 24 grams of protein. It’ll also provide you with 46% of your total iron intake, so is excellent for women who are at risk of experiencing iron-deficiency anemia.


NOW Soy Protein Isolate


Finally, the last protein powder to consider is NOW brand Soy Protein Isolate. This one is designed to be more quickly digesting, so will be ideal for the post workout period for those who are looking for a soy-based product.

It’s incredibly pure, with no additives listed and is also completely carb free. You’ll take in just 90 calories with this product and 1 gram of fat, while still getting 21 grams of high quality protein.

It comes unflavoured, so you can incorporate it into almost anything you are preparing as it mixes incredibly well and won’t add too much thickness to your foods such as pea powder would.

So there you have some of the best options for vegetarians as far as protein powders are concerned. Make sure that you do pick up a high quality protein powder as this will help eliminate the chance that you don’t meet your protein needs and suffer the negative consequences of that.


Top 5 Lactose-Free Protein Shakes For Women – Our Faves

Are you a woman who’s looking to improve your health and fitness level, and taking steps in your diet to ensure you’re getting the nutrition you need? If so, you’re likely focusing on getting more protein into your day in particular.

Many women sadly fall short with their protein requirements and this can go on to cost them the success they desire to see.

With the help of a protein powder, it becomes that much easier.

The problem?

You can’t tolerate dairy. Being lactose-free means the average whey protein powder is definitely out of the question, so you may be feeling like you’re stuck without options.

Don’t let yourself be too quick to assume this however. Fortunately, there are a number of lactose-free protein powders on the market, which will help you both reach your goals and keep your digestive system happy.

Here are some of the best ones to consider.


Dymatize Iso-100


If you want a great tasting protein powder that mixes easily and has a standout nutritional profile, the Dymatize Iso-100 is the protein for you. This whey isolate protein powder has been designed to digest rapidly upon hitting your system, so is ideal for immediately post workout when your muscles need that nourishment for repair.

While you could consume another source of protein such as a chicken breast or some eggs, the problem is the digestion time takes too long and you’ll miss the window of opportunity for quick recovery. An isolate protein powder does the job far better and this one can’t be beat.

** During the process of converting this from a whey to a whey isolate, the lactose is removed, therefore it’s a safe product for those who are lactose intolerant. **

With just over 100 calories per scoop and almost 100% pure protein, it really cannot be beat nutritionally speaking either. For someone who wants to get or stay lean, it’s an ideal option.

Find it available in Birthday Cake, Cookies and Cream, Fudge Brownie, Gourmet Chocolate, Pina Colada, Vanilla, Orange Dreamsicle, Smooth Banana, and Strawberry flavors.


Cytosport Muscle Milk


Another protein powder that’s well known for its great taste is Muscle Milk. Now, note that this is not just a protein powder, but more of a meal replacement. So while the Dymatize product above was excellent for right after a workout session, this product is ideal if you need a fast afternoon snack on the go.

It contains a mix of proteins, carbohydrates, and healthy fats, so will fuel you better as you go about your day.

The formula is completely lactose-free and has been enriched with 20 different vitamins and minerals.

It’s also high in glutamine, so will help to boost your recovery ability as well throughout the day.

Just do be aware that the calorie count per scoop is higher. Per scoop of this product, you’ll take in 150 calories, 6 grams of fat, 9 grams of carbs, and 16 grams of protein. Adjust your diet accordingly so that you are accommodating this slightly higher intake.


AllMax Nutrition IsoFlex


Another terrific option for a woman looking for a lactose-free protein powder is the AllMax Nutrition, IsoFlex line. This line is created from very highly absorbable proteins, so you can feel good about putting it in your body. When you use this protein, you will be ensuring your body gets the amino acids it needs.

This protein powder is also a great source of Leucine, which can help to stabilize blood glucose levels, preventing hunger from creeping in as well. In addition to that, it also contains Isoleucine, which is ideal for helping promote a faster recovery post-workout.

Because this is another whey isolate powder, it’ll be ideal for immediately after your workout as well.

It’s an incredibly clean protein powder, with a calorie count of 115 calories, no fat, only 1 gram of carbs, and 27 grams of protein. On a per scoop basis, this protein powder has a very high protein count compared to most other products on the market.

Available in Banana Crème Supreme, Chocolate, Chocolate Mint, Peanut Butter Chocolate, Strawberry, And Vanilla, you’ll be sure to find one that you enjoy.


MHP Paleo Protein


If you’ve recently adopted the very popular Paleo diet plan, you’re not just looking for something that’s lactose free, but something that you can also consume on this diet as well.

Enter MHP Paleo Protein. As the name suggests, this is clearly one that will work with your goals.

This protein powder isn’t made from whey at all like the above three options, but rather, is formed using beef and egg white protein.

This makes it a high quality source of protein that will keep you satisfied for a longer period of time. Since beef protein does take longer to digest, you’ll notice you experience fewer hunger pains immediately upon consuming this product.

It’s also completely sugar-free, gluten-free, and lactose-free, making it an ideal choice for those who are aiming to cut sugar and gluten from their diet as well.

Per scoop of this protein, you’ll consume: 120 calories, 1 gram of fat, 8 grams of carbs, and 20 grams of protein total. It is slightly lower in protein overall, so just note that difference when planning your diet.

It’s also available in both triple chocolate and vanilla almond flavour.


MRM All Natural Egg White Protein


Finally, rounding out the list is MRM Egg White Protein. Since egg whites are completely lactose-free, you can rest assured that this product is as well.

Egg protein is also very rapid to digest, so this is a good one that can be utilized immediately post workout as well. This is also a very pure protein powder with no additives, so something you can feel good putting into your body.

It contains 130 calories per scoop and will provide no fat, 1.5 grams of carbs, and 23 grams of protein total. A great choice for those who are looking to stay lean and support faster recovery.

So there you have the top 5 lactose-free protein powders for women. If you can’t have lactose, don’t let this lead you to believe that you can’t have a fast and convenient source of protein available. As you can see, there are plenty of options that will work just fine for you.


Reviewing The Shake Weight Dumbbells – Are They Any Good For Women?

So you’ve got your protein and nutrition intake sorted, and are now looking to get started on a fitness program and seeking out equipment options to utilize? If so, you might have come across something called the Shake Weight. Available for both men and women in two different weights, five pounds for the ladies and 10 pounds for the men, this weight is a popular choice for those looking to do home workout programs.

But how does it really stand up as far as your progress goes? Should you invest in a Shake Weight to see the fastest results possible?

Let’s walk you through our review of the Shake Weight so that you can get the low down on this piece of fitness equipment.


What The Shake Weight Is


In structure, the Shake Weight looks like a normal dumbbell in a sense that it has one solid handle in the centre with two weights on either end.

The difference however between this weight and the normal dumbbell is that the weights are attached by a spring on either end. This allows you to ‘shake’ the weight, which is what activates the muscle building properties, as explained by the creator of the company.


How The Shake Weight Works


The idea behind the Shake Weight is that it will be working off a principle called dynamic inertia, where as you counteract the shaking motion of the weight, your muscles will be stimulated, growing stronger throughout the process.

Since these dumbbells are quite light, they can be transported anywhere, allowing you to never miss a workout. The weights also come with a workout DVD that will walk you through a variety of different exercises you can do to target all the upper body muscles, getting you started with the workout program.

This workout program is just 6 minutes in length total, so is very ideal for anyone who is struggling to get into better shape while keeping up a hectic daily schedule.




  • The weights are light so almost anyone can easily use them
  • The weights are cost effective at just $19.99 and $29.99
  • They are ideal for those doing a home workout program
  • Because the weight is so light, there will be less total stress being placed on the joints when using these weights compared to normal style dumbbells
  • Most people will find them relatively fun to use, thus this may help they stick with their workout program longer than if they were using regular dumbbells
  • The weights come with a 100% money back guarantee, so there’s nothing to lose by trying them
  • Most people find this product very easy and comfortable to use
  • There are many positive customer testimonials who have started seeing great results within just one week of using the Shake Weight




  • Because these shake weights are so light, they are not going to keep challenging you as you get stronger.
  • For most men, 10 pounds is simply too light to get in a very effective workout
  • The muscles will not be worked through a full range of motion with the shake weights, thus they will not improve strength and fitness to the same degree a normal dumbbell style workout program would
  • Some users may experience muscle spams during the workout and need to discontinue it
  • If you want to lose weight while using the Shake Weight, you will need to follow a proper diet as well as the workout itself, being 6 minutes in length, will not burn all that many calories


The Verdict


All in all, if you are someone who is looking for a way to get in better shape at home, you can give some consideration to the Shake Weight. It’s great for those who suffer from joint pain and may not be able to lift heavier loads of weights but still want to do some resistance training.

Just do be aware that as you get stronger, these weights may not continue to challenge you as they first did and since you cannot add any more weight to them, you’ll need to switch over to a more conventional workout program at that point.

But for the beginner who’s just looking to get started, they will be quite happy with this investment.


The Best 3 Casein Protein Powders For Women

If you’re a woman who’s starting to get more serious about your health and fitness program, it’s a good idea to start putting more time and attention into your diet protocol.

The foods that you eat before and after each workout you do will have a significant influence on the results you see, so by taking into account each of your meals and ensuring that they are comprised of high quality foods to meet your nutrition needs, you can jump start your success.

One of the most important elements that women often miss out on with their diet planning is getting enough high quality protein. Since protein is going to be what helps to repair and rebuild your muscle tissues after each intense workout that you do, you can imagine why it is so vital to success. Read more about the benefits of protein here.

Furthermore, at different times during the day, the type of protein you need will change, so you need to be able to match the correct variety with the time period you are in.

Right before bed, the perfect choice of protein is called casein protein. This protein, available in protein powder format, is going to break down more slowly in the body so that as you begin the overnight fast, your muscles have something to feed on. This can help to reduce any chances of muscle tissue breakdown overnight – plus help to prevent you from waking up hungry.

So which casein protein powders are most ideal? Which one should you invest in? Which one will taste the best?

Let’s answer these questions and more with our review of the top three casein protein powders for women.

#1: Met-Rx 100% Micellar Casein


For the woman who’s on a budget, this casein protein powder cannot be beat. Priced right, this one is 100% pure, meaning you will get that very slow releasing protein each time you use it.

Furthermore, you’ll also stay lean using this protein powder as it contains just 120 calories, with 25 grams of protein. This protein per calorie of this product is higher than many others, meaning both carbohydrates and fats are minimized. You will take in just 1 gram of fat total with this product and 5 grams of carbohydrates, however 3 of those grams will be hunger-busting fibre.

Available in both basic chocolate as well as vanilla, this protein powder is highly versatile and also works great in many baked goods as well.

#2: AllMax Nutrition Casein-FX


The second great casein protein powder to consider as you do your supplement shopping is the AllMax Nutrition Casein-FX brand. This casein protein, available again in chocolate and vanilla, comes with zero grams of dietary fat and 25 grams of protein per scoop.

Like Met-RX, you’ll also take in 120 calories per serving, however this brand is completely fat free.

One very nice thing about this brand is that it also contains enzymes to help increase the rate of protein absorption by the body, ensuring that every serving you taken is utilized by your hard working muscles.

This product mixes relatively easy with both water or milk, so is a good go-to option immediately before bed.

#3: BSN Lean Dessert Protein


Finally, if you are a woman who is quite picky about the taste of her protein powders and doesn’t like the texture of 100% straight casein (as it can be much thicker tasting), then this is the protein for you.

BSN Lean Dessert protein is going to contain a blend of proteins, so you will get some regular whey protein, but this will be mixed in with the casein variety. So while it’s not quite as effective in terms of promoting that very slow releasing protein as a 100% pure casein would be, it’s far superior than just taking a whey protein powder.

And, it tastes more like a whey protein powder. BSN’s Lean Dessert Protein is excellent whether it’s mixed with water or milk, or if you like, you can easily mix it into other foods as well such as oatmeal or yogurt, depending on what your macronutrient needs are.

This one does provide a slightly higher total fat and carbohydrate content, coming in with 3.5 grams of fat and 8 grams of carbohydrate, so you will want to note those additions. For a woman who is looking to build lean muscle mass, this one tends to be perfect as it’ll provide a few more calories to help do so.

So make sure that you are paying close attention to your protein intake. Are you getting enough of the right type of protein? Remember that not all protein is created equally and being sure that you choose a casein protein right before bed, you can ensure that you maximize the results that you are seeing from those hard workouts you put in at the gym.


By continuing to use the site, you agree to the use of cookies. more information

The cookie settings on this website are set to "allow cookies" to give you the best browsing experience possible. If you continue to use this website without changing your cookie settings or you click "Accept" below then you are consenting to this.