What The Situation (and You) Should Do When He (or You) Runs Out of Protein Powder

I woke up this morning to do my usual routine of Gym-Take care of my skin-Laundry; and OH NO no more protein powder!! I thought to myself “what would The Situation do?”, and opted not to go in that direction (he would probably give up the day all together, poor himself a glass of Ron Ron juice, and hit The Shore). But for those of us who aren’t so lucky to be making $100,000+ an episode, we have to think flexiand continue out our day as usual.

There is no need to opt for a different breakfast when you run out of protein powder. You can always enjoy your farm fresh eggs or warm gluten-free oatmeal during the weekends, but during the week let’s stick to smoothies shall we? They are super fast, super powered, and super easy on digestion. Drinking smoothies for breakfast gives your digestive system the time it needs to wake up and start doin’ its thang without the shock of a heavy meal first thing in the morning. Since smoothies are basically liquid, they take little energy to digest and your body can absorb the nutrients right away for instant energy to kick-start your day. Adding protein to your smoothies balances your blood sugar levels and keeps you feeling full until your next meal. Protein is a must!

Ran out of protein powder like me? Have no fear! There are so many other great super foods you can throw in there to make up for the powder. If you’ve filled up your pantry like I have, then you will have all the ingredients on hand.

The Situation’s (and yours) average protein probably contains between 20-30 grams per scoop. The smoothie I made this morning (without protein) contains 20 grams of protein. All from plants! I made it with hemp seeds (10g), flax (3g), almond butter (3g), spirulina (3g) and spinach (1g). I threw in some maca for extra stamina and hormonal balance – we all know how jacked up The Situation is on testosterone (and he will probably LOVE the fact that it improves libido as well), and a tablespoon of coconut oil for instant energy and healthy fats. I added some berries for natural sweetness instead of the highly processed sugar found in most “body building” protein shakes; and voila, a protein smoothie without the powder! Put it in a to-go cup and you’re ready to continue your GTL.

Protein Smoothie without Protein Powder

1 cup frozen strawberries

1 cup spinach

3 tbsp hemp seeds

1 tbsp ground flax

1 tbsp coconut oil

1 tbsp almond butter

1 tsp maca

1 tsp spirulina

1/2 cup almond milk

1 cup water

irish moss, optional


– place all ingredients in blender. Blend until smooth, enjoy.


It’s All In The Sauce

Say it with me, saouce. Like a hillbilly gettin’ excited for a nice home-cooked meal. Saouce. 

Oh hey there. Sorry for my absence last week. The sis was home for her reading week, so I was doing some quality family time.  Thought about finding the time to post some blogs, but didn’t want to stress about it. Remember the flexi rule – our goal is a stress free life. So instead, we laughed, we sang, we ate. We hit the kitchen and created recipes like whoa. Can’t wait to share them all with you!

First up is a yummy pasta. Pasta is a tricky thing. Some say it’s bad, some say it’s good. I say just make it flexi and you’re a ok. No need for a starchy, fatty, creamy, insulin raising, instant belly fat pasta, when you can just as easily have a gluten-free, dairy-free, veggie filled, health promoting one that tastes even better than the traditional. Just stick to these rules when eating pasta…

1. Make it gluten-free. Brown rice noodles are my fave. The texture is different at first, but your healthy taste buds will adjust. This way you won’t feel heavy and bloated after you eat, much easier for digestion.

2. More veggies than pasta. Make your dish 1/3 pasta, 2/3 veggie. This way it will fill you up, but not out.

3. Always add a green. Spinach and kale baby!

4. It’s all in the sauce. You usually want to use a tomato base, but when craving a silky alfredo or rose, substitute heavy cream with cashew cream or organic greek yogurt. Greek yogurt is super high in protein and a good source of probiotics (the healthy bacteria that boosts immune, improves digestion,, keeps you regular). Sauce can be just as nutrient dense as the dish itself.

5. Watch your portion. Unfortunately we can’t all be part of a giant Italian family. Just make enough for one serving a person, or put the leftovers in the fridge immediately for a satisfying lunch the next day. Pasta is so easy to overeat…especially this one! Putting it in a smaller bowl is another great trick. and please, don’t have pasta every night of the week.

Sorry if this post sounds like an article straight out of Women’s Health or Chatelaine, I just know that pasta is one of those guilty pleasures we all have. I’m just here to show you that it doesn’t have to be.

It’s All In The Sauce Pasta

1/2 package of organic sprouted tofu diced
3 tbsp Extra Virgin Olive Oil
1 Small Onion; finely chopped
1/2 a large red pepper. chopped
5-6 large mushrooms. sliced thinly.
Large handful of baby spinach.
3-5 Garlic Cloves; minced
2 1/2 tbsp chickpea flour
1 cup organic Veggie Broth
3/4 cup Non Fat Greek Yogurt
Cayenne Pepper&sea salt to taste
Gluten Free brown rice noodles of your choice


– boil a pot of sea salted water, and pour pasta in.

– while pasta is cooking, heat olive oil in a sauce pan over medium heat. Add chopped onion and cook until soft (5 mins). Add minced garlic and cook another minute.

– in another frying pan cook mushrooms, red peppers and tofu with a bit of olive oil until medium soft.

– in the first saucepan,(onion-garlic) add the chickpea flour and stir until combined (it will be lumpy, don’t be scared). Add the veggie broth slowly to the onion/garlic/flour mixture and stir until creamy consistency. Turn down heat to low and add greek yogurt.

– fold in spinach until softened, then add in pepper-mushroom-tofu mixture. Stir until completely combined.

– add cayenne & sea salt to taste

– top the pasta with the sauce mixture and ENJOY.

Healthy Food Cook Off

Thanks for all the support from yesterday’s post everyone! I’m getting a lot of interest – I think juicing is going to become my full time job. But until then, I’ll stick to my job at NutriChem Pharmacy

I’m really lucky to be able to work in a place that values health and wellness as much as I do. Like myself, NutriChem is open to all types of healthy diets and lifestyles – we are just here to support you in the journey. My co-workers have similar values (and love of food) as me too, so we thought why not have a healthy food cook off! We are all interested in bettering our health and always trying the newest, wackiest cleanses. Have you ever heard of the N.A.S.T.Y diet? (no alcohol or sugar this year). Really, we’ve tried them all. So we decided to have a challenge of who could make a dish that was both nutritious and delicious.

Sheiglah's Vegetable Salad

Nora's Cucumber Salad

Sarah's Popcorn

All the food was amazing! It was great to taste all the different dishes and of course I made everyone go around and tell me why they think the dish is good for you. We gotta learn don’t we!

Tim's Turmeric Rice

Emma's Veggie Rice Wraps

Suki's Herbed Tomato & Cottage Cheese

Now I obviously know how easy it is to make healthy food taste good, but I was up for the challenge (quick fact, I’m probably the most competitive person you will ever meet). Keepin’ it flexi as always, I decided to make a plant-based version of the classic BLT. So let’s do a comparison shall we…

Classic BLT

– usually made on toasted refined white bread or bagel = insulin spiking glycemic index, absolutely no fiber and no minerals.

– bacon = saturated fat for days, artery clogging, why not just eat the salt off a spoon?

– egg mayonaise = makes you fat.

– tomato and lettuce = woo hoo, a sprinkle of measly lettuce and you are lucky if you get more than one slice of tomato

Flexi BLT

– made on homemade onion bread = raw, boots immune system, high in fiber.

– tempeh bacon = plant based, natural source of enzymes, high protein content.

– red pepper “mayo” spread = raw, high in vitamin C, made with good-for-you fat.

– lettuce and tomato = hydrating romaine and a thick juicy slice of tomato (yay lycopenes!).

Which one will you be eating?

Flexi BLT

2 slices of onion bread

2 strips of tempeh bacon (recipe to follow)

1/2 tbsp red pepper mayo (recipe to follow)

slices of tomato

romaine lettuce


– assemble as you would a classic BLT!

Tempeh Bacon

block of organic tempeh

2 tbsp olive oil

2 tbsp tamari


– slice tempeh into strips

– in a pan over medium heat, add tempeh. Pour olive oil and tamari over tempeh.

– grill each side until crispy

Red Pepper Mayo    – adapted from Meghan Telpner

1/2 cup cashews, soaked

1/4 cup sunflower seeds

1/2 cup red pepper

2 tbsp lemon juice

1 tbsp olive oil

1 tbsp apple cider vinegar

sea salt to taste


– put all ingedients in a blender/food processor. Process until smooth.

Oh and by the way, I won!