SimplyProtein Blog

  • Holiday Giveaway Contest Rules and Regulations

    Official Rules for Holiday Giveaway Contest


    Eligibility: The "Holiday Giveaway" Contest (the “Contest”) is open to residents of Canada, excluding Quebec, who are at least eighteen (18) years or older. Employees of Wellness Foods are not eligible to enter.

    Contest Period: Contest will run from 11:00 AM EST on December 6th to 11:59 PM EST on December 20th consisting of four contest periods(the “Contest Period”): December 6 to 7 for Constant Skincare prize pack; December 10 to 11 for Tilley Hat prize pack; December 13 to 14 for BOGS boots prize pack; and December 17 to 18 for Routine Cream skincare prize pack. Entries submitted before or after each Contest Period will not be eligible.

    Sponsor: The Contest is sponsored by Wellness Foods Inc., with head offices located at #200-204 Spadina Avenue., Toronto Ontario, M5T 2C2, Canada (the “Sponsor”). The Contest is in no way sponsored, endorsed or administered by, or associated with, Instagram.

    Prizes: There will be four contest posts (each post will include a photo with our partner brand products) to award the following prizes:

    One (1) prize pack consisting of a variety of SimplyProtein products and two (2) Consonant Skincare products: one (1) natural foaming face wash and one (1) HydrExtreme. The total value of this prize is estimated to be $94.00 CAD.

    One (1) prize pack consisting of a variety of SimplyProtein products, and two (2) Tilley Hat products: one (1) MW-U1 Merino Wool Knit Toque and one (1) TWCC Woodland Cadet Cap. The total value of this prize is estimated to be $145 CAD.

    One (1) prize pack consisting of a variety of SimplyProtein products and two (2) BOGS products: one (1) choice of adult boot and one (1) choice of kids boot. The total value of this prize is estimated to be $275 CAD.

    Three (3) individual prize packs, each consisting of a variety of SimplyProtein products and two (2) Routine Cream deodorants. The total value of this prize is estimated to be $58 CAD each.

    Agreement to Official Rules: By entering the Contest for a chance to win the prizes set out above, you indicate your full and unconditional agreement to, and acceptance of, (a) these Official Rules and (b) Sponsor’s decisions, which are final and binding. Winning a prize is contingent upon fulfilling all requirements outlined in these Official Rules.

    How to Enter: This contest will solely be run on Instagram. To enter, Entrants are required to (i) like the contest photo (posted on the @simplyproteincanada Instagram), (ii) follow @simplyproteincanada and follow our partner brand (BOGS, Consonant, Tilley & Routine Cream); and (iii) tag a friend in the comment of the post Entries and any information contained therein shall become the property of Sponsor once they are submitted. Sponsor assumes no responsibility for lost, incomplete, incorrect, or misdirected entries. Sponsor is not responsible for technical, hardware or software malfunctions, lost or unavailable network connections, or failed, incorrect, inaccurate, incomplete, or delayed electronic or other communication issues. Sponsor holds the right to disqualify any person who tampers with the entry process, the operation of its websites, or who violates these Official Rules. Limit of one entry per individual per prize.

    Announcement of Winners and Deadline for Claiming Prizes: Winner(s) will be selected at random from all participants that satisfies all criteria. Contest winner(s) will be announced on the following days: December 7th for Consonant Skincare prize pack; December 11th for Tilley Hat prize pack; December 14th for BOGS prize pack; and December 18th for Routine Cream prize pack. \Sponsor will notify the winner through Instagram. The prize winner will have twenty-four (24) hours after the initial message was sent to reply and to claim the prize. If the prize is not claimed, an alternate winner will be chosen. Each selected winner much correctly answer the following skill testing question: (2x4) +(10x3) = ______________ before a prize is officially awarded.

    Delivery of Prizes: All prize winners must provide Sponsor with contact information within twenty four (24) hours so that Sponsor may deliver the prizes. Contact information should be delivered to Sponsor by email at or via Instagram. No substitution of prizes is permitted. Any prizes that are not claimed or are returned as undeliverable will be awarded to alternate entrants.

    General Conditions: In the event that the operation, security, or administration of the Contest is impaired in any way for any reason, Sponsor may, (a) suspend the Contest and then resume the Contest; or (b) award the prize from among the eligible entries received up to the time of the impairment. Sponsor reserves the right in its sole discretion to disqualify any individual it finds to be tampering with the entry process, or the operation of the Contest, or to be acting in violation of these Official Rules, or to be acting in a disruptive manner.

    Release and Limitations of Liability: By participating in the Contest, you agree to release and hold harmless Sponsor, their respective parent, subsidiaries, affiliates, and each of their respective officers, directors, employees, and agents (the “Released Parties”) from and against any claim or cause of action arising out of participation in the Contest or receipt or use of any prize, including, but not limited to: (a) unauthorized human intervention in the Contest; (b) technical errors related to computers, servers, providers, or telephone, or network lines; (c) printing errors; (d) errors in the administration of the Contest or the processing of entries; or (e) injury or damage to persons or property which may be caused, directly or indirectly, in whole or in part, from entrant’s participation in the Contest or receipt or use of any prize.

    Privacy and Publicity: Personal information will only be collected and used for the purpose of providing the winners with their prize.

  • @Mommygearest Shares Tips and Tricks For Packing Healthy and Simple School Lunches!

    @mommygearest shares her tips and tricks to packing her kids healthy and simple school lunches, with a little help from our Kids bars. Check out her post below!

    Continue reading

  • 5 Fall Activities!


    There is nothing quite like fall. With the leaves changing and the temperature dropping, it’s the perfect time to spend your last days outdoors before bundling up for winter. Continue reading

  • Summer Time Hydration!

    If you’re an active individual, you know that when Summer hits, you may need to tweak your nutrition and routine. One thing that we're focusing on as we enjoy this beautiful (and hot) time of year is hydration! Continue reading

  • 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


    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


    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.


    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.


    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.  

    Continue reading

  • 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!

    Continue reading

  • 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

    Continue reading

  • 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
    2. Ulishney, G. (2017, September 01). Hurt Less, Run More. Retrieved November 01, 2017, from
    3. Virtual Sports Injury Clinic, 2018,
    4. “Achilles Tendinitis.”Runner’s World,






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