Published by Jan on

I’ve got a secret! I have discovered a natural appetite suppressant that also helps your body build muscle.

Want to know what it is?


I have been on a quest to increase the amount of protein in my diet. After digging deep into the internet for information on protein and how it works I have found is that there is a great deal of variance in the “stats” provided for the amount of protein in any given food. So I did multiple searches on a single food item and compared the “stats” or “g’s” on several different sites. If they are all say over 20g’s then I count it as a high protein food source, under 20 medium source or under 8 low source.  If I included in this study it has enough protein to make a difference in your diet. 

Protein as a natural appetite suppressant.

Protein is what they call a “slow burner” which means in simple language that it takes your body longer to digest and so gives you a feeling of fullness for longer periods. As I have introduced more and more protein into my diet, I am definitely a believer. The protein dishes I have found and prepared can not only curb appetite but cravings as well.

Besides drinking water, (6-8 glasses per day) Protein is key in your weight loss program.  As you begin adding more activity into your day hopefully the 3 minute way, and start actually lifting heavy things to get strong, your body will crave protein and I guarantee you will feel the difference. Especially when you no longer crave the sugary or salty crap you had in the past and would much rather have a bowl of cottage cheese with pineapple instead. 

It is phenomenal. I’m very excited for this discovery. Yes I know I didn’t actually discover it, but even though you read something over and over, it’s hard to believe it until you actually experience it. That is why I have created


In it I include the highest sources of protein and its  sidekicks FAT AND CARB because let’s face it…

what good does it do if you are consuming tons of protein that also has beau coup FAT or CARBS in it?

Not that they are bad we all need fat and carbs in our diet, but we need to know the balance. How much to eat of each so that you don’t end up gaining instead. Being aware is key in your weight loss program. 

Here is one PROTEIN POWER PANCAKE RECIPE that is delicious and makes you feel that you are “cheating” it’s THAT GOOD!

Protein Power PancakePROTEIN PANCAKES
4 oz of low fat cottage cheese
3 large eggs
1/2 cup oats
1 tbs flax/chia/or pumpkin (pepita seeds)
1 tsp vanilla
1/4 tsp cinnamon
1/2 tsp baking powder
may add 1/2 ripe banana to sweeten
put all ingredients in blender
pour onto hot griddle to make 4-6 inch pancakes
serve with fresh berries or syrup
approximately 9 gms of protein in each pancake (makes 6-7 pancakes)
80 calories per pancake

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We all need FAT and CARBS in our diets but let's face it why eat beau coup protein if it is loaded with fat and end up gaining weight instead of losing?

In this report I have done all the research for you and discovered some of the richest sources of protein that are actually good for you and listed them in order of highest to least and also included their sidekick content of fat and carb. 

Because there are so many variances from reference to reference when compiling this list, I decided if the food had protein content greater than 18g per serving it would be considered high under 18g medium and under 8g low. If it is included in the list it is significant enough to include in your diet. 

This list will take you out of that holding pattern you have been in and get you soaring to new heights with your weight loss and strength gaining goals. 


As an added bonus I am including recipes that I found and have tried and some that I actually created that are scrumptiously delicious.

If you have a sweet tooth say good bye to that old villain and say hello to my little friend...


Protein packs a powerful punch when it comes to satiety  and knocking cravings on their butts. Yes fat takes a lot of crap but without it we could be in big trouble.

  • Fat is necessary for the proper absorption of some vitamins, such as vitamin D, A, E and K, as well as lycopene, which has been shown to be instrumental in the battle against prostate cancer. Just sayin!

I like to think of fat as the Robin of my diet. What would Batman/Protein be without him? his best! RIGHT?

This little report will make your life so much simpler and planning meals a breeze. No more waiting for your internet to load or searching countless sites and sifting through pages of dietary stats. I got it all right here Simple Simon, easy peasy. 

So just put in your info and you will be directed to the downloadable report in a jiffy. 

Categories: Over 40


A registered nurse with a passion to dispel weight loss myths and revolutionize the fitness culture with one simple truth. There is only one way to lose weight that all fitness and weight loss plans are based on and that is to EAT LESS and EXERCISE MORE. I have developed a unique technique that incorporates short bursts of moderate intensity exercise into your day throughout the day without the drama and chaos of making multiple wardrobe changes.