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Are You Getting In Enough Protein?

Are you consuming enough protein? Do you even know how much protein you should be having per meal and each day?

Most women I work with are not even coming close to consuming enough protein and guess what that effects? Our weight loss, our hormones, feeling satisfied as we consume meals throughout the day, our energy, cravings, building our muscles along with preserving the muscles mass we have (so important as we age), strengthening our immune health and so much more. This is why getting enough protein is crucial to our well being.

The best way to get protein in is to eat it (organic is best) and the second best way to get it in for many of us is to drink it in a smoothie once a day. A smoothie is quick and easy, given the right ingredients very healthy too. But we have to be careful because unfortunately a lot of proteins out there on the market are not just providing proteins they are providing harmful ingredients. So we think we are doing something helpful for our bodies and our health when in actuality were doing more harm than good. Many people are getting paid to sell you their “healthy” protein and without doing our own research we get influenced because we trust the person, please do your research before buying.

There are 3 protein powders I currently recommend to clients:

1. Just Ingredients Creamy Peanut Butter Chocolate priced at under $60 plus you can use my personalized link and discount created just for you to snag an extra savings

discount code: freshfitkate

Creamy Peanut Butter Chocolate by Just Ingredients! Smooth chocolate meets sweet, creamy peanut butter and it is so delicious, probably my most favorite tasting recommendation at this moment. This nutty, all-natural protein powder is the perfect combination of cacao, peanuts, and five different protein sources, all flavored without artificial sweeteners or sugar alcohols. Made with non-denatured 100% grass-fed non-denatured whey from Europe.

  • Free from sugar, gluten, artificial sweeteners or any artificial ingredients.100% Grass-fed Non Denatured Whey Protein, Organic Pea Protein, Organic Pumpkin Seed Protein, Organic Chia Seed Protein, Organic Peanut Flour, Organic Chia Seed Protein, Organic Coconut Milk, Organic Cacao, Collagen, Sea Salt, Stevia Leaf, Monk Fruit. It provides 9 essential Amino Acids.

  • 160 calories, 24g protein, 4g carbs, 4.5g fat, 4g fiber, & 0g sugar per serving

2. Out of all the flavors the two I like to recommend is Chocolate and vegan chocolate & Cookies n Creamy Shakeology. I incorporated this daily for over 8 years in my journey. This helped me the first year replace my nightly snacking and sugar cravings by having this nightly around 7:30pm. This is the most costly option but it does provide the most nutrients. Darin is the co-creator and I love the research and care he put into creating this dense superfood drink, you can learn more about him here:

Below is the link to grab shakeology. If you would like a 20% discount reach out to me and I can help you.

3. the third option is if you want a protein and collagen all in one that is gluten + dairy free and very affordable less than $50 with my discount code. I recommend Twenty2 Chocolate Vanilla Collagen Egg Protein. You can use my discount code at checkout to save some money: freshfitkate22 or FRESHFITKATE

Any of the above proteins work well with the recipe (below) but when using the Just Ingredients one it is providing my body with over 25 grams of protein right off the bat every afternoon along with essential amino acids which I am currently researching and learning so much about their importance along with the roll they play in our well being in ALL aspects. Pretty mind blowing the impact they can have.

My Current Favorite Smoothie Recipe:

  • 8 ounces of Malt Milk ( please make sure the milk you are using is gum free and has no harmful ingredients, let me know if you want my 2 ingredient homemade recipe)

  • 2 ounces of water

  • 1 cup of organic frozen blueberries

  • 1-2 organic frozen strawberries

  • 1 tablespoon of organic peanut butter

  • 1 scoop of a clean powdered protein

Blend all together and enjoy!

If you need help with your nutrition and looking to work 1:1 with someone to help you on your wellness journey I would love to help you! Feel free to fill out this form for more information on how we can work together and what services I can provide you as a client:


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Hi, I'm Kate, a Holistic Health + Integrative Health Practitioner. I love helping other women learn how incredible they are meant to feel from within that they can't help but glow on the outside.


As a board certified Holistic Health Practitioner and Integrative Health Practitioner I am here to guide and make recommendations. Everything on my website is simply based off my own personal experiences, education and what I have discovered working with clients.

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