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10 Reasons You Should Be Joining the 30-Day #ProteinChallenge



Posted by on May 13, 2015 | 3 comments

What is the 30-Day Protein Challenge? Click to find out more or to get started!

Be sure to enter to win one of FOUR giveaways!!

10 Reasons To Join the 30-Day #ProteinChallenge

A few weeks ago I spent a weekend with my college-age son. He had been sick for close to two weeks, unable to shake what ailed him. Strep wasn’t even the worst of it.

Of course I took this rare opportunity to be his Mommy – not just his Mom – and one of the ways I actually babied my baby was to cook him breakfast. Both mornings, it was a platter of scrambled eggs, homemade sourdough toast and juice.

Mid-day after the second morning he made a comment that I later remembered when I was asked to work with the Georgia Beef Board on promoting the 30-Day Protein Challenge and all things beef —

“I really do feel different, better, when I eat a decent breakfast.”

I think he finally believed what I (and most every other mother) has been preaching for years. In this case, he was getting over 18 grams of protein to start his day.

You know how it is when you make an important discovery and YOU WANT TO TELL AND CONVINCE ALL THE PEOPLE YOU MEET to get on board with you?

That’s how I’ve been about a high protein, low carb diet since my husband and I shifted the way we eat a little over a year ago; diet, not in the sense of restricting calories, but wiser, healthier food choices. Had the 30-Day Protein Challenge been on my radar then, it would have perfectly aligned with everything we learned while doing Whole 30. In fact, it would have made it easier.

Most people concede that a high protein diet is good for you but stop short of acting on it.

Protein Quote

Will you consider with me 10 reasons you should consider joining the 30-Day Protein Challenge?


By the time you get to the tenth, I’m hoping you’ll be up for the challenge!

1. The 30-Day Protein Challenge is a small package of dynamite.

This is the best thing I’ve seen out there of its kind. Daily emails are brief, to the point, motivating and actionable. If you’re serious about improving your diet by incorporating more protein, the 30DPC is as easy as it gets.

2.  Bonus content. 

In addition to the daily emails, there are links to tools and resources that will help you monitor your progress and set a table for success.

3. Inspiration awaits.

Need meal inspiration? Check. The 30-Day Protein Challenge offers you innovative recipes that are not the “same ol’, same ol’.” But need community inspiration? Check check. Inspiring quotes from others who have taken the challenge. Also, search the #ProteinChallenge hashtag on Twitter and Facebook and share your thoughts and experience during the challenge. Your encouragement might be what someone else needs!

4.  You’ll notice the difference.

Because this challenge is steady and deliberate, you have time to look at your own habits and to evaluate how you feel before and after meals and as you add more protein to your diet. Because you’re paying attention, you’ll start to see how much better you ARE feeling when you have plenty of protein. (Just like my son did after eating breakfast high in protein.)

5. Protein is a macronutrient; this means your body needs lots of it.

Because protein cannot be stored, there’s no reserve when the body needs it. Other macronutrients like fat and carbohydrates can be stored by the body in the form of glycogen (carbs) or triglycerides (fats). But for your body to have the amount of protein it needs, it must be a key part of your daily diet.

6.  Bones, muscles, cartilage, skin and blood all depend on protein. 

Every cell in the body includes protein in its composition. Protein is also used to make enzymes, hormones, and other chemicals in the body. 

7.  Bite-side education.

One of my favorite things so far in the challenge is a cheat sheet with foods and their related protein content. At a glance you’ll discover foods rich in protein, simple additions to all three meals of the day. It’s gold, I tell ya.

8.  Protein is a source of energy for your body.

Boot Camp is hard. Boot Camp at 5:30am, 3 days/week is harder. I don’t want to waste my time burning sugar during my work outs, so every single morning I eat one egg before I go to Boot Camp, and two eggs when I return; when I’m planning ahead, I make Egg Muffins. That’s almost half my daily recommended requirement of protein. Maybe it was in my head, but the few mornings we’ve been out of eggs, I lacked energy during exercise, and didn’t feel as good. But maybe, just maybe, it was in my body.

9.  Protein is yummy. 

I’m a meat and potatoes girl, so working with the Georgia Beef Board is almost not fair. They’re “forcing” me to learn about something I already like, and giving me reasons to experiment a little. When you look at the protein cheat sheet I mentioned in #7, you’ll realize you DO already like what’s going to improve your health. That’s a winning combination, isn’t it?

10. Bodyful Benefits.

When you begin eating more high quality lean protein as a result of the 30-Day Protein Challenge, you’ll be lowering the bad kind of cholesterol, reducing the risk of chronic disease, and reducing high blood pressure. You’ll feel more full and satisfied which might just keep you from over eating. And as you add exercise, you’re in a better position to build and strengthen muscle.

Convinced? Please click here to sign up to join me for the 30-Day Protein Challenge!

Then be sure to enter here for one of THREE $150+ prize packs (including three certificates good for $100 in protein-rich beef, must be used in Georgia) and an extra giveaway for good measure.


Be sure to share this post with others and invite
your friends and family to join you in the 30-Day Protein Challenge, too!


HT to WebMD, and for lots of the content sited on this page.
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Why I refuse to be discouraged (when your scale is a jerk)



Posted by on Feb 12, 2015 | 21 comments

The best reason to exercise and eat well

I wonder how many times I read about it before taking action. A least a dozen, probably twice that.

A Boot Camp offered at my church–I mean, really, how hard could that be?

Initially, I wasn’t as intimidated by “Boot Camp” as I was by the early start: 5:30am, three days a week.

I could never do that.


While I am a morning person, I am not an early morning person. Trust me, the difference is apples and orangutans.

But everything changed when my motive changed. 

When you’re teetering toward an empty nest, you’ll have thoughts you’ve never thunk before. Deeeeep thoughts, wrapped alternately in angst or jubilation. I could write volumes on the subject, but we’ll save that for another time. Today I’m talking fitness.

Me, talking fitness. I never saw that coming….

Anyways…yes, my motive changed. I spent the month of January avoiding all sugar, added sugar, sugar alternatives (chewing gum, people…even sugar-frackin-free gum!), grains, dairy, processed foods–approximately 75% of my diet before I heard of Whole 30. You simply do not realize how much crap you eat until it’s off limits–and that’s despite me cooking five nights a week and typically having vegetables.

As a mother I think I’ve always parented with careful intention, but particularly after reading Jean Fleming’s Pursue the Intentional Life I’ve sought intentionality in all areas of my life–marriage, friendship, faith, family…and lifestyle.

I’ve got one body and the choices I make will either help it or harm it. 

You’ve got one body and the choices you make will either help it or harm it.


I did not choose to attend Boot Camp or eat a restricted diet to lose weight. While I don’t have a huge weight problem, I look like I’m better shape than I am. The way I was sucking wind on the first day of boot camp – and every day since – proves it. But I made a decision to steward my body well and to do what I could to improve my health and quality of life for the duration of my days. I wish I could say honestly my motive was esteeming my body as a temple of the Holy Spirit, but that’s secondary to my reasons.

Tomorrow marks the end of my first six-week session, so yesterday we checked our progress based on weight, body fat % and BMI (calculated a month ago two weeks after the start of Boot Camp).
Every stinkin’ one of my numbers went UP.


Up as in the wrong direction. Up as in I’ve gained weight instead of losing weight. Up as in higher BMI and Body Fat percentage. Right there in my church gym I asked my (fantastic) instructor if I could cuss. She laughed nervously, so I just thought ugly thoughts instead of burning her ears.

She asked if I was hormonal – Hello…I’m menopausal! – and reminded me I’ve been building muscle. She told me how her numbers haven’t changed in a year (her body is perfect) and how hormones affect your calculations. Everyone is quick to say “muscle weighs more than fat” but a pound of muscle weighs the same as a pound of fat. Remarkable, no? But I know what they mean.

This is where the rubber meets the road, though, where I believe what I profess, where I buy what I’m selling. This is where I answer the question “Am I really eating well and exercising for my long-term health and benefit or am I doing it for numbers on a scale?”


I have gotten up at 4:50am three times a week for six weeks, even after driving eight hours in two days and falling into bed at midnight in order to attend an important event for a special friend. My attendance is perfect, my form, not so much.

My clothes fit differently. I do have more energy. I have done what I’ve sworn I could never do.

Let me say that again:

I have always said I could never do an early morning Boot Camp (or any fitness thing) and I have always said I could never give up all sugar for a month and drink coffee black.


Sometimes “always” and “never” are liars.


This has been a Hard Thing for me. Not on the scale of say, fighting cancer or climbing Everest, but it has demanded commitment and discipline and doing things I don’t want to do. My spirit has felt like a child who clamps his mouth shut and refuses to take his medicine even though it will make him better.

This has made me better.

On February 17th, my friend Jessica Turner will release her first book The Fringe Hours: Making Time for You (available now for pre-order), and I can’t think of anything fringier I’ve ever done. After brushing my teeth, washing my face, eating an egg for protein’s sake, and thanking God that my body hasn’t mutinied on me yet – before I’m barely awake – I stumble out the door Mondays, Wednesdays and Fridays to do a thing for ME.

My husband scribbled a note on the back of a grocery list for me to find on that first day, six weeks ago–

Word of encouragement

Lawsy–looks like someone needs to clean her bathroom mirror…. #IDHTBPTBB


and when I’ve felt like throwing in the towel, it’s a little thing that has kept me going. My neighbor, Marie, brave enough to say “Yes” when I asked her to join me, has kept me going, too. Accountability is an important contributor to my success, as well as the ability to process verbally every aspect of each day’s session. Our instructor is incredible, and she has yet to structure any two days the same. (Seriously, if you’re in the middle Georgia area looking for a good cross-fit program, contact me and I’ll give you the details.)

Boot Camp and Whole 30 are natural topics of conversation–anyone who follows me on Instagram, Facebook, my blog, or you know, asks me what I’m up to in real life, knows about both. Without exception…without exception…everyone has responded the same way: “I could never do that.”

Which I absolutely understand. Been there, said that.

Believed that.

And then, lo and behold, I discovered “always” and “never” are little demons that make you believe things that Just Aren’t True.

Once you discover a motive that means something to you, you’ll accomplish the very thing you were sure you never could. Once you think you can…you can!


So, yeah…my minimal weight gain…. The slight increase in BMI and Body Fat %age….

Sure, I’m disappointed. But I refuse to be discouraged and I’m certainly not defeated…




Because my motive is in great shape.



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Why I’m Doing Whole 30 and A Recipe Born of Desperation



Posted by on Apr 14, 2014 | 6 comments

Whole30 Egg Muffins - Mini-Quiches


In hindsight, our timing could have been better.

After a wonderful return trip to Germany recently (one reason of many the blog has been so quiet lately), eating and drinking incredible things, we decided to shock our bodies senseless by beginning Whole 30 the day we returned.

“What is Whole 30?” you ask?  Torture.

Okay, that might be a wee exaggeration, but it’s a culinary stretch for us, both in preparation and consumption.

It started rather innocently, when Tad googled how to bake sweet potatoes when I was out of town.  He landed on a Paleo blog, and that, I’m afraid, was that. He landed on a page that showed before and after pictures, which lead him to read more.  The more he read, the more he was convinced this was a Good Thing.

Curses to those healthy food bloggers!

But then, the more I read, the more I was intrigued.

For the first time in my life, I decided to restrict and revise my diet NOT to lose weight but to improve my quality of life.


I haven’t slept well in over ten years (and ten years prior to that, I wasn’t sleeping well because of babies!).  My metabolism is flatlined.  My body has changed – really changed – over the past two years and not for the better, and without me eating more.

For 30 days we’ve committed to:

  • No dairy (including cheese or yogurt)
  • No sugar including natural and artificial sweeteners
  • No added sugar (which, when you read American canned good labels, IS IN EVERYTHING)
  • No grains (buh-bye beautiful breads, rolls, bagels, English muffins…)
  • No soy, carrageenan, MSG or sulfites

So when I’m committed to something like this, I’m ALL in, and I become the Best Rule Follower of Them All.  I even smacked Tad’s hands for chewing gum because it’s off limits!  Gum triggers false signals to your digestive system AND it contains artificial sweeteners.

Interestingly, Whole 30 even engages your brain; we’re having to think more about meal planning. Almost none of my go-to recipes are Whole 30 compliant, so I’m reinventing the menu wheel in our house.  Which is why I’m sharing a recipe today.

I call it Egg McMazings because it’s incredibly versatile and you can add your favorite ingredients.  Basically, I googled a bunch of recipes, and tailored this to what I had on hand:

Eggs Peppers Kale Onion


Egg McMazing – Whole 30 Egg Muffins


  • 10 eggs (Whole 30 recommends pastured, grass fed if you can get ’em)
  • 1 onion, chopped
  • 1 cup bell pepper, chopped
  • Big ol’ handful of Kale, chopped with stems removed
  • Basically your favorite ingredients in whatever amounts you’d like.
  • Salt & Pepper to taste

Lightly grease muffin tin or line with muffin cups.  Beat eggs together with salt and pepper and gentle fold in veggies.  Cook for about 20 minutes in a pre-heated 350° oven, or until eggs are set in the middle.  Will keep about 4 days in the refrigerator and my Publix manager (I kid you not, the guy who told me to make these) said they freeze wonderfully.

See??? The EASIEST recipe in the world!!


  • I sautéed my veggies in a little olive oil because I wanted to make sure they were tender, not crunchy.
  • I can’t wait to try this with ground, browned sausage, broccoli, mushrooms and maybe zucchini.
  • I’m sure everyone else on the planet would like tomatoes in ’em (blech!).
  • I used 11 eggs (I was thinking one per muffin) and had some leftover (I didn’t want to fill muffins too full; can’t stand it if they cook over and brown too much).  I scrambled the remaining mixture and it was *almost* like a frittata (and finished much sooner than the egg muffins).

Questions?  Comments?  Have you tried Whole 30??
I mean, I’M EATING KALE, PEOPLE, even in smoothies.  

I have no idea who I am anymore….

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