How to Make Quest Protein Bars at Home | The Secret Ingredient!

This is, perhaps, the most exciting recipe I’ve shared with you in a long time.  Why?  Because I’m going to tell you how to make magic happen in your kitchen, my friend.

Do you like Quest protein bars?  I do.  A lot.  That’s why I buy 450 5 boxes at a time.  I’ve been free basing Quest protein bars for about 3 years now, and why not?  They ingredient list is solid, the nutritional profile is impeccable, and they taste amazing.  However, there can be too much of a good thing.  It’s probably better to eat real food (as in the kind that I cook in my kitchen) instead of processed protein bars.  Also, you’ll wind up dropping a ton of cash that would be better spent on, say, a second home.
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Healthy Chocolate Chip Cheese Cake | Low Sugar, High Protein Decadence

Hola, friends!  I have a real treat for you….a chocolate chip cheesecake without the guilt!  This one is sure to be a crowd pleaser at home-it disappeared within 12 hours the first time I made it.


The first recipe I tried called for some vegan ingredients to keep it Paleo.  However, I tweaked the recipe for taste and it now contains dairy (note that the filling is no longer Paleo for those of you who follow a strict Paleo regimen).  However, this puppy is high protein, low to zero sugar, and almost entirely organic.  Seriously.  It has the most divine chocolate cookie crust you can possibly imagine, which you can use when you can use to make other types of pies as well.  Bye bye, nasty pastry pie crusts from the freezer section! Continue reading “Healthy Chocolate Chip Cheese Cake | Low Sugar, High Protein Decadence” »

Paleo Chocolate Chip Brownies | Gluten Free and Packed With Protein

These Paleo chocolate chip brownies are delish, gluten free, low sugar, high protein, and easy to make!  They became a fast favorite at the Benton household this summer.  These are the perfect answer to any chocolate cravings, and they can substitute for protein bars, too.

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Buffalo Hot Wings Cauliflower | How I Got My Husband to Love Cauliflower

Do you like hot wings?  My husband loves them!  I don’t eat hot wings and yet, we both love this recipe.  It’s packed with all of the flavor of hot wings minus the low quality meat that usually gets served in hot wing dishes.  Here is an extremely  healthy, fiber packed, low carb, tasty, fun way to snack or add a side dish to dinner.

This is pretty easy to make, though it takes a little longer than my usual recipes……but totally worth the effort!  I use gluten free flour because gluten sucks, but you could also use almond flour.   Continue reading “Buffalo Hot Wings Cauliflower | How I Got My Husband to Love Cauliflower” »

The Health Benefits of Stevia and Xylitol

Do you use stevia or xylitol?  I hope so because both of these sweeteners have some pretty neat health benefits.  Besides, they make life a little sweeter.


Stevia is all over the place these days, so you won’t have any trouble finding it.  It tastes great and even has some major health benefits.  Stevia can help control blood sugar AND insulin levels.  This is exciting news since both are closely connected to health and longevity.  In fact, controlling your blood sugar and insulin levels after meals is a powerful way to reduce your risk for cardiovascular disease, cancer, and a few other age related disease processes.  In a recent study on subjects diagnosed with diabetes Type II, stevioside reduced after-meal blood glucose levels by 18%.  That’s powerful stuff.  To think that you can decrease your chances for any of these disease processes while possibly improving your health and longevity by using stevia is pretty sweet.
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Chocolate Peanut Butter Protein Muffins | Gluten Free, High Protein Treats

What do you eat in the morning before you work out/go to work/drop the kids off?  Anything besides coffee?  You’re in a hurry, I totally get it.  That’s why you need this recipe for these quick, easy, tasty, low carb morning treats.  Better yet, you don’t have to be Martha Stewart in the kitchen to make these.  Glutenfree

These muffins are also the perfect pre-workout snack.  I used to train in a fasted state, and that worked well for me at the time.  Nowadays, there is a longer time frame between when I wake up (around 6AM) and when I actually get to work out (usually at 8:30).  By the time 8AM rolls around, I’m ready to gnaw off my right arm.  I just can’t make it without eating something before I work out anymore.  These do the trick!

Caveat:  I don’t do carbs before I train.  Carbs do not make my workouts better or more energized, though I realize that may be the case for some people.  If you want carbs, add a banana and you’re golden. Continue reading “Chocolate Peanut Butter Protein Muffins | Gluten Free, High Protein Treats” »

The 7 Steps to Preventing Cold and Flu | Halloween Happenings

It’s cold and flu “season.”  You know what that means, right?  Kids go back to school, the holiday season begins,and people start stuffing themselves with candy corns.  Kids generally obliterate their immune systems by eating an entire bag of candy in one night, and next week will be the busiest week of the year in most pediatricians’ offices.  Happy Halloween!

Whether or not you choose to get the flu shot (don’t get me started), there are a few things you can do whenever you feel like you might be coming down with the cold or flu to stay healthy.  I have been following this plan for a year now and have managed to stay healthy.  No colds, no flu, no nothing.  Whenever I begin to feel a hint of the “kiddie crud,” I follow this plan to avoid getting sick.

I found this information in an excellent article written by Dr. Bill Falloon, head of Life Extension Foundation, in his article on how to avoid the influenza.  You can find further explanation and the related references in his article.  He hasn’t been sick in over 25 years, so I’m doing what he’s doing.  colds and flu 2 Continue reading “The 7 Steps to Preventing Cold and Flu | Halloween Happenings” »

Intuition, Gut Feelings, and Faith in the Unknown | The Hubble Telescope

What do you think about the concepts of faith and intuition?  Do you trust your intuition?  Or do you override your gut feelings?  Do you refuse to have faith in that which you can not see with your own eyes?  Are you often afraid of the unknown, or the unpredictable?  Most of us answer yes to the latter questions at some point in our lives (and some answer yes their entire lives).

In 1996, astronomers made a risky decision and decided to point the Hubble telescope, the most powerful telescope ever created by humans, at an empty patch of sky.  At that time, this was a boring, dark area of the solar system which presumably contained nothing.  It was dark and empty.  Using such a powerful piece of technology for DAYS at a time to view nothing at all was a brave decision.  After all, why waste such precious technology on nothing?  There were more vast areas of the universe to explore.

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EmWave™ | The Best Health Technology on the Face of the Planet

Do you ever wish that you could enter “the flow” or the “athlete zone?”  You probably already know this, but the flow is that magical place where you lose time and activity becomes effortless.  What would it be like to live in that zone?  If you could train yourself to get into the flow and stay there all day long, what would your life look like?  What would you be able to do that you never thought possible?

You CAN do that.  There is a cutting edge piece of technology available to you today that can help you train yourself to enter the zone.  Are you familiar with the EmWave™?  If not, you will be in a few minutes.  Read on, my friend.

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Fudgy, Flourless Chocolate Cake with Avocado | Gluten Free, Low Sugar, Vegan

Do you like dark chocolate?  Me too!  How about chocolate cake?  YES!  Here is a a surprisingly easy way to make healthy, rich, fudgy cake.  We’re going to use an avocado to make this happen.  Don’t freak out, you’ll love it.  Preheat your oven to 350 and get ready to have your cake and eat it, too.


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