Published by Jan on

Most people don’t want to be unknowingly murdered. Am I right? Ok maybe they’re not KILLING you. But they can be sneaking up on you with hidden fat and calories.

Don’t get me wrong I love smoothies just as much as the next guy, but recently writing the PROTEIN POWER PUNCH REPORT I uncovered some of the biggest baddest badass heavy weights out there. I’m talking about the foods that keep you packing on the pounds and keeping you going around and around on the diet merry go round until you can’t see straight.

Are smoothies that bad for you? Absolutely not bad at all as long as you take a good look at what is going in them.  For instance take a gander at these labels and tell me what do you see? First check out CALORIES…then FAT..THEN PROTEIN AND THEN SUGAR. You might be thinking these are pretty close, but take another look at the sugar content of yogurt 20 grams of sugar versus 4 grams in the cottage cheese. Plus cottage cheese has double the protein and almost half the calories.

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Now I know there are some non cottage peeps out there but trust me you won’t even know you are eating it when prepared in your smoothy like the recipes I am going to give to you. It’s called a Strawberry Banana Cheesecake Smoothie. Packed full of protein that will keep you feeling full for hours. I recommend it for your last meal of the day.


Strawberry Banana Cheesecake Smoothie

1 scoop whey protein

1/4 cup oats

2 tbs chopped almonds

1/2 cup low fat cottage cheese

3 strawberries

1/2 banana chopped (frozen are the best)

crushed ice (optional)

if too thick may add 2 tbs of almond milk to desired thickness.

How can you resist this? Get up and go make one right now and enjoy life!

This recipe and many more protein packed power punches are available in my PROTEIN POWER PUNCH and it’s sidekicks REPORT.

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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? Meh...at 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.