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SimplyProtein Blog

  • Go Dairy Free Recipe!

    Pumpkin Pie Protein Shake

    By Alisa Flemming

    This creamy shake recipe emerged when I had leftover canned pumpkin from the holidays. These days I stock up on pumpkin in the winter, so I can enjoy this healthy, cool shake in summer, too. Please note that the stevia in this recipe isn’t purely for adding sweetness. It also helps brighten the spices and other flavors.

    Makes 1 serving

    INGREDIENTS

    1 medium to large very ripe frozen banana, broken into chunks

    1/2 cup lite coconut milk or unsweetened plain dairy-free milk beverage, plus additional if needed

    1/3 to 1/2 cup pumpkin puree, to taste

    2 tablespoons plain dairy-free protein powder (such as pea protein)

    2 teaspoons maple syrup, or to taste

    1/4 teaspoon pure vanilla flavoring or extract

    1/4 teaspoon pumpkin pie spice (store-bought or Pumpkin Pie Spice Recipe below)

    1/4 teaspoon ground cinnamon (or more pumpkin pie spice)

    2 to 4 drops stevia (optional)

    Generous pinch salt

    METHOD

    1. Put the banana, coconut milk or milk beverage, pumpkin, protein powder, maple syrup, vanilla, pie spice, cinnamon, stevia (if using), and salt in your blender. Blend until smooth, about 1 minute.
    2. If the shake is too thick, blend in more lite coconut milk or milk beverage as needed.
    3. Pour into a glass to serve immediately.

    PROTEIN VARIATION

    If you don’t have a favorite protein powder handy, you can substitute 1 to 2 tablespoons of nut or seed butter. This will result in a slightly richer and very delicious shake.

    PUMPKIN PIE SPICE RECIPE

    In a small bowl, whisk together 2 tablespoons ground cinnamon, 1 tablespoon ground ginger, 1 tablespoon ground nutmeg, and 1 tablespoon ground allspice. You can optionally add up to 3/4 teaspoon ground cloves for a spicier kick. This makes about 1/3 cup.

    Want to find even more delicious recipes like this one, head over to our social media sites or click the link in our newsletter to enter to WIN a copy of the new Go Dairy Free book and SimplyProtein product!

  • May Long Weekend!

    May long weekend means one thing – Summer is just around the corner! Whether you’re staying in the city or heading up north with friends, make this a weekend to remember. Continue reading

  • Mother's Day-Banana Oatmeal Pancakes

    Happy early Mothers Day to all the Moms, Grandmothers, Sisters, Daughters and Friends!

    What better way to spoil your loved one than a homemade brunch! Check out this recipe for a yummy way to start the day.  

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  • Spring Cleaning- Baby Steps to a Healthier Lifestyle!

    Nowadays everyone wants to be healthy. It almost seems as if living a healthy lifestyle has become trendy, great! However, with trends comes an overload of information being thrown at you left, right and center. Overcomplicated approaches are touted to be the one and only way to lead a healthy and fulfilling lifestyle … false.  Living a healthy lifestyle does not have to be complicated! Living a healthy lifestyle should be quite simple – take care of your body from the inside out. Now, there are a lot of factors that contribute to your health such as exercise, nutrition, sleep, stress levels, etc., but you don’t have to tackle everything at once!

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  • Recipes to try for Nutrition Month

    They say that breakfast is the most important meal of the day but it can be easy to skip when you are running behind in the morning. As we kick off Nutrition Month, we have compiled some healthy breakfast options that are quick, use a few simple ingredients and are so delicious you will be looking forward to tomorrow's breakfast all day!

    A healthy breakfast

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  • 3 Common Running Ailments and How to Cure Them

    Women running in the winterUp to 80% of runners sustain running-related injuries in a given year1. These injuries can occur because of numerous risk factors, including:

    1. Inadequate footwear support
    2. Not stretching before hand
    3. Overpronation
    4. Irregular gait
    5. Lack of core stability
    6. Excess training

    Knowing the most common ailments, and their potential causes is the first step to take preventative measures before, during and after a run. Not only will this keep you safe, but it will make you a more efficient athlete as well. Check out our breakdown of three common running ailments that all pavement pounders should be aware of, along with tips to recover if you experience it.

    Shin Splints

    This injury refers to lower-leg pain concentrated in your shins, which are located between the knee and ankle on the front. The soreness is felt either on the front of the leg, called an anterior shin splint, or the inside of the leg, called a medial splint.

    Cause: Often this ailment is caused by sudden, abrupt changes in your training program without giving the body enough time to acclimate. For example, if you increase your pace and distance before your body is ready. Or you run a steep incline when you’re used to running on flat surfaces. In both instances, too much pressure is placed on the tibia bone which leads to inflammation.

    Cure: To heal a shin splint, a gentle range-of-motion exercises targeting the feet, calves and knees to release tension on the lower-leg and strengthen the muscles which reduces the likelihood of future injuries3. Stretches include calf raises, dorsiflexion and lunges.

    Plantar Fasciitis

    This injury refers to a sharp, acute pain in the heel or the foot arch. This is caused by inflammation of a tissue band, known as the plantar fascia, which connects the heel and toes.

    Cause: This ailment tends to result from overpronation, or rotating the foot too far inward, which prevents the bones from absorbing the shock of momentum. Overpronation creates an uneven distribution of weight, leading to a flat-footed running gait. Plantar fasciitis can also occur in high arches that are not ideally cushioned and supported, intensifying the strain on foot muscles, tendons and ligaments.

    Cure: To heal plantar fasciitis, stabilizing both the heel and arch with proper footwear is crucial. Orthotics are your first line of defense. The arch must be in a supported position at all times while standing, walking and running. One unsupported step can add trauma to the injured area2.

    Achilles Tendinitis

    This is the largest network of tissues in the body, and its function is to connect the heel bone with the calf muscles. This injury refers to pronounced swelling and irritation in the Achilles tendon. Distance runners often experience this ailment if they don’t allow their bodies to ease into a mileage increase.

    Cause: Although this tendon can handle acute pressure, overexertion can result in the area becoming fatigued, weakened and degenerated. Achilles Tendinitis is also caused by tightness in the calves which further strains the tendon and forces it to exude twice the amount of effort it normally would.

    Cure: To heal Achilles tendinitis, cross-training with a low-impact regimen until the injured area is rehabbed completely4. Avoid weight-bearing exercises that add more stress on the tendon and substitute running with gentle cardio workouts like swimming or cycling. In addition, consistently stretch the calves and heels both before and after physical activities.

    Keep Injuries at Bay

    Strain on the body is an occupational hazard of being a dedicated runner; this sport engages the entire musculoskeletal system, after all. Just because injuries are common—and often expected—doesn’t mean there’s nothing you can do to protect yourself and decrease the risks involved.

    Smart, thorough and careful training could make all the difference between crossing that finish line or being laid-up on the couch. Keep the causes and cures in mind to become a better runner and avoid these painful, common ailments.

     

    Bio: Mary-Elizabeth Schurrer is a long-time health and fitness writer. As the managing editor of Natural Awakenings, she gets to explore and research a wide variety of health and wellness topics. She’s a regular contributor for MindBodyGreen and is frequently writing new posts for her personal blog Health Be a Hippie. Follow her healthy musings and adventures on Instagram.

     

     

    1. Lobby, M. (2013, March 18). Avoid a Running Injury With the 10 Percent Rule. Retrieved November 01, 2017, from https://www.active.com/running/articles/avoid-a-running-injury-with-the-10-percent-rule
    2. Ulishney, G. (2017, September 01). Hurt Less, Run More. Retrieved November 01, 2017, from http://www.fit2run.com/hurt-less-run-more/
    3. Virtual Sports Injury Clinic, 2018, http://www.sportsinjuryclinic.net/rehabilitation-exercises/lower-leg-ankle-exercises
    4. “Achilles Tendinitis.”Runner’s World, https://www.runnersworld.com/achilles-tendinitis

     

     

     

     

     

  • SimplyProtein's Picks for Fall Activities

    Saying goodbye to summer is never easy. Fortunately, we have some great ideas on how to make the most of your autumn!

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  • Seasonal Produce: Fall Edition

    The changing weather affects more than just our wardrobe. With cooler temperatures, frost forming, and reduced daylight, our local produce options vary. But the colder temperature doesn’t mean we have to suffer from a loss of fresh product variety!

    We’re highlighting some fall seasonal produce that is readily available for the autumn season and packed with nutrients.

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  • 8 facts you should know about GMOs

    Every October, the Non-GMO Project spreads awareness of GMOs in food production and the importance of consuming foods that are Non-GMO Project Verified.

    Below are 8 quick facts everyone should know about GMOs.  Continue reading

  • A Road Trip with Camille & Martin Across-Canada

    Cape Breton Island National ParkThinking of taking a road trip but not sure where to even start? It’s great to get advise from people who have already done it! Check out our interview with Camille & Martin about their Cross-Canada adventure!

    Continue reading

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