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The power of protein is everywhere.

Traditionally, the magic amino acid was used by bodybuilders and fitness junkies.

However, in recent times it has become the answer to all our problems – appetite unsatisfiable? – protein. Want to lose weight? – protein. Want to keep your hair, skin, and nails looking on point? – protein…the list goes on.

In fact, we are so obsessed with it, there are 21.6 million posts on Instagram about it – and naturally, businesses have seized the chance to cash-in on this market.


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And we LOVE it, as 43 percent of Brits have confessed to buying some form of  'protein' marketed product in the past.

18 to 24-year-olds are those of us most likely to gorge on the protein-enhanced foods. 

Our supermarkets are now a haven for protein products screaming at us that they contain a ridiculous amount of the holy nutrient, from bagels to bars to bread. 

But you better believe that you'll be paying a pretty penny for these foods.


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However, are we being scammed into forking over more money for the added protein, compared to generic forms of the same foods?

Well, the good people from Wren Kitchens went to investigate and their results might surprise you.

In a new Behind the Label study, they analysed how much more protein you’re really getting (if any) for the premium price you’re paying.

Kicking it off, we look at nuts – a popular brand of nuts has a "protein mix" in their range and boasts 20 g of the magic nutrient for 100 grams, but it'll set you back £2.25 for that amount.

Whereas a supermarket equivalent was 63 p for 100 grams of nuts, that had 19.3 g of protein.

Moving to granola, for 100 grams a popular brand slapped some more protein into your brekkie bowl  – 13 grams to be exact, which cost you 63 p.

However, you could have gotten 10.3 grams of protein for the same amount for 20 p by going with a non-protein branded granola.

Not forgetting the yoghurts: the two protein yoghurts which had 10g and 11.1g of protein labelled on their packaging for 100 grams would cost you 55 p or £1.08 respectively.

This is compared to a non-branded protein yoghurt which would set you back 50p per 100g – but it contains 10g protein.

And of course, we can't leave out our carb mates; the bagels. 

When you get your hands on a protein bagel, each one will cost you 35 p and will have a decent 8.5 g of the amino acid.

Nevertheless, the non-protein bagel reigned carb-champ – with 9.8 grams of protein at just 24 p per rounded goodness.

But perhaps we are overdoing the trend, as the latest National Diet and Nutrition Survey found that the average UK adult consumes up to 55 percent more protein than they actually need.

The UK Reference Nutrient Intake (RNI) recommends we consume 0.75g for each kg of weight, which, based on average weights, which roughly translates into 55g for the lads and 45g for the ladies.

Expert nutritionist Charlotte Stirling-Reed explains: "Protein is an essential macronutrient especially important for the growth, development, and maintenance of bones and muscles in the body."

"Most of us get more than enough protein in our everyday diet, and so it's not something that we need to think about supplementing too often. However, for some, such as athletes, those training intensely, or very active individuals they may have extra requirements for protein to support muscle growth and repair."

"To put it simply, unless advised by a medical professional, you don't need to be eating protein-specific products. If you find them to be a convenient way to top up your intake or to help you spread your protein intake across the day, there is no real problem with using them. However, it's important to remember you can get all the protein you need from everyday foods."

So before you reach for the product that promises you heaps of protein – ask yourself two questions.

Do you really need that much protein? And can you find a cheaper alternative that has similar protein levels for a quarter of the price?

And remember – Pop-eye built his muscle on spinach.


At this stage of the game, we're all well aware that a protein-rich diet makes for a healthy lifestyle.

From ensuring a full feeling to encouraging muscle gain, the benefits of protein cannot be underestimated.

And yet recent research has indicated we may be unwittingly undoing all its good if we opt to team a protein-rich meal with a sugary drink.

According to a study conducted by BMC Nutrition, opting for a sweetened drink with a protein-based dish can actually have a negative effect on our metabolism and ultimately encourage the build up of fat.

(And yes, that is the sound of us weeping.)

Placing 24 participants in a metabolic chamber on two separate occasions, researchers sought to analyse the way the body processes nutrients, how it uses fat, protein and carbohydrates as well as measuring how many calories it burns.

On the first occasion, the diet considered of 15 per cent protein while the second occasion saw a 30 per cent protein intake, with each meal having been paired with a sugary drink.

Explaining their findings, they wrote: "We found that drinking a sugar-sweetened drink with a meal significantly decreases fat use and diet-induced thermogenesis (heat production)."

"And when we paired the sugar-sweetened drink with a protein-rich meal, the combination further decreased fat use and diet-induced thermogenesis by more than 40%." they continued.

"Additionally, we found that, over the course of a day, the body only expended 80 of the 120 kcals that was provided by the sugar-sweetened drink, thus creating a 40-kcal surplus independent of how much protein was in the meal."

The findings highlight the impact sugary drink consumption has on the metabolism regardless of the components of the meal.

"One implication of the results is that the body’s reduced metabolic efficiency after drinking a sugar-sweetened beverage can lead to a greater tendency to make and store fat."

"Our findings provide further insight into the potential role of sugar-sweetened drinks in the etiology of obesity."

And there we were thinking our healthy meal meant we could loosen up on the beverage front.



Just like avocado toast, and unicorn frappuccinos; cloud eggs are having a moment.

The latest food trend was popping up all over Instagram and Pinterest over the weekend, and they look like little puffs of total tastiness.


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But, it's not only the aesthetic that have people talking; the cooking method means that no oil or butter is used to cook the eggs, bringing them in at only 150 calories.

So, how do you make these cartoon-like breakfast treats? It's pretty simple.


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First, separate the white of your egg from the yolk. Then whip up the whites until they're thick and fluffy (as if you were making meringues).

When they're all whipped up, dollop onto a baking tray and put in the oven for 5-7 minutes until they're cooked through.


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Then add the yolk, and throw back in the oven for a couple more minutes, until the yolk is gently cooked – you want it nice and runny!

And that's it! Add bacon or cheese 'til your heart's content and eat away.


Over the past few years an increasing number of so-called dieting experts have preached the banning of carbohydrates as a means of losing weight.

But unfortunately for those of us whose willpower can at times be a little lax, dodging an entire – and terribly delicious – food group can quickly become a major struggle.

Thankfully a number of women have come forward in recent months to share their carb positive body transformation stories, and if Madalin Frodsham’s bikini pics are anything to go by, we’ve a feeling carbohydrates aren’t as detrimental to dieters as many would have you believe.

After growing sick of constantly having to count calories, the 27-year-old Australian sought the help of a nutrition coach who advised her to up the volume of carbs in her diet by a massive 45 percent.

Admittedly, this news didn't exactly send Madalin straight into the arms of a bread, pasta and chip-filled love fest, but in order to reach her body transformation goals she did increase the levels of complex carbohydrates in her diet.


I was chatting with my good friend  @gracemaeslay about fitness the other day. She's super fit and runs her own Beyoncé style dance classes (I know, epic!) and she was like "yup I'm doing to do Kayla now!" I think she knows that if I can do it, she can most definitely do it because she knows I was the most unfit person alive!  Anyway, she did the first circuit and messaged me basically dying  I didn't have much words of encouragement… Haha basically said it gets worse before it gets better! But she's so freaking determined and was like "you know what I tell myself? It's only 30 minutes."  I couldn't agree with her more! When I first started I'd lay in bed for half an hour coming up with excuses to not do it. I've now learnt to not even question it, wake up, lace up and go #gogetitgurl Leggings and crop: @publicmyth

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Complex carbs are those which are made up of long chains of sugar molecules and include wholemeal grains, legumes and everyone’s favourite sweet potatoes.

According to the Daily Mail Australia, eating more carbohydrates while keeping track of her macronutrient intake – the levels of carbs, protein and fats in the diet – allowed Ms Frodsham to increase her body’s muscle definition without changing her exercise regime or weight.

Interestingly this process also allowed Madalin to up her calorie intake from 800 calories per day to 1,800.

So, what’s Madalin’s advice to those avoiding these nutritious delights?  Well obviously: Carb it up!

“Don’t do what I did for so long,” she said.  “Don’t waste your time eating salad when you could be eating sweet potatoes and banana pancakes.”

Madalin, we really like your style!



Well the rest of us will be content to stuff our faces with our very own personalised jars of Nutella, we know there is going to be some individuals who would rather just eat the whole Turkey (minus the stuffing). 

When it comes to Christmas, we think of food, food, The Late Late Toy Show, and then more food. 

For those among us who enjoy a slightly more balanced approach, the endless festive parties and chocolate decorations can become a bit tedious. 

If you were struggling to find the perfect gift for that fit freak in your life (that does not include a trip to a sports shop). then we found it!

Bodyfirst Nutrition are selling a protein bar Christmas selection box:

For anyone who wants to ensure they don't fall off the clean eating wagon completely this Christmas, this is the perfect stocking filler. Ditch the sugar-heavy Christmas selection boxes and get yourself one of these bad boys ASAP.

You can choose five of your favourite protein bars from Nutramino, Quest Nutrition, Muscle Pharm Combat Crunch or Oh Yeah Low Carb and add them to your box. 

The website also suggests using the hashtag #HappyFitmas to show off your healthy goodies.

We reckon you're going to get some serious eye rolls from fellow social media users, but we all know that they'll probably just be jealous they hadn't though of the idea first.

You have to admit, it is kind of the perfect gift for anyone in your life who just cannot stop talking about the temptations surrounding them during the Christmas period. Stick one of those in the office kitchen and problem solved. 

You can find the selection boxes online here for €14.95. 


There is nothing that people love to find more than a brand new superfood.

You can't blame us for getting excited at the prospect of something to help us improve our diet though can you? Anything tasty and guaranteed to provide us with some health benefits is a sure winner here at SHEmazing

However, we think that digging up the best sources of protein is not a phrase we would ever use literally.

It would appear that we may have to reconsider that approach to snacking- if you're really keen on getting more protein in your diet. According to a new study in the European Journal of Clinical Nutrition, insects such as caterpillars, crickets, meal worms, bees, and other bugs are more nutritious, gram for gram, than steak or chicken.

Researchers at Oxford University tested six commercially available types of insects (no, we didn't have then on our list either) and found that across all six options, 100 grams of bugs (approximately 200 crickets, FYI) is actually packed with more protein, energy, calcium, and vitamins than a 100 gram serving of chicken, steak, or other meat. Delicious.

Eating weird food that delivers a ton of nutrients shouldn't be that unimaginable considering last week we were told that we should include more avocado stone in our diets, apparently. 

Before you cue the gag reflex, entomophagy- which is the scientific terms used to describe eating insects,  is actually good for the environment as well as our health.

While the production of cattle or poultry takes a lot of time, money, and ecological investment, insects only take days to mature and are cheap to maintain.

It may not be as weird as you think. Cooking creepy crawlies is considered normal, sometimes even a delicacy, in countries around the world, from ants in Brazil to chocolate-covered locusts in Mexico to deep-fried crickets in Thailand.

In the US, cricket flour has been on the market for quite some time and there are even there are cookbooks devoted to baking bugs, like The Eat-a-Bug Cookbook and Revised: 40 Ways to Cook Crickets are just two of many titles for anyone feeling insect inclined. The books include recipes like White Chocolate and Wax Worm Cookies and Deep Fried Tarantulas.

OK, so who wants to share some chocolate-covered cocroaches for dinner?


It started off with Atkins, evolved to Dukan, and now has landed at Paleo. Yes, protein-heavy diets are going nowhere.

At this time of year, when the weather is (occasionally) looking a little brighter and we maybe want to feel a little lighter, lots of folk are trying their best to integrate more protein into their diets.

Sounds easy, right? Until you hit day-three and start to feel seriously bored. After all, there really are only so many eggs you can poach, steaks you can chew through, and nuts you can nibble on.

And boredom, in our experience, leads straight to the biscuit-tin.

Which is why we were oh-so excited to stumble across That Protein, an Irish-produced premium protein powder which is dairy-free, has no added sugar, no GMOs, and is full of organic plant goodness… all of which should result in muscles that recover faster after a work-out; a healthier metabolism, and boosted immune system. Hurrah!

Here are two simple but yummy recipes that caught our eye and are great for the summer season:


Orange and Raw Cacao Protein Pudding


  • 80ml coconut milk or milk of choice 
  • Juice of ½ orange
  • 2 tablespoons That Protein’s Blissful Brown Rice Protein Powder with Raw Cacao
  • 1 teaspoon natural sweetener (like brown rice syrup)
  • 60g rolled oats (or quick oats)
  • 1 teaspoon coconut oil (optional – coconut oils adds a beautiful flavour to this oatmeal, but you can leave it out completely)

Topping suggestions

  • Crushed hazelnuts
  • Chocolate chips
  • Orange slices


  1. Combine milk, orange juice, That Protein Blissful Brown Rice Protein Powder, sweetener and oats in a medium sized saucepan on medium-to-high heat until the mix begins to warm and steam. Stir to combine.
  2. Bring to a gentle simmer and continue to stir occasionally. Once oats have fully absorbed the liquid, take off heat. Add a little extra milk if oatmeal is too thick, until reaching your desired consistency.
  3. Serve with your desired toppings.


Dairy-Free Strawberry Milkshake


  • 200-250g strawberries, hulled and chopped
  • 200ml almond milk or milk of choice
  • ½ tsp vanilla powder or vanilla extract or half of a vanilla bean scraped (optional)
  • 1 tbsp brown rice syrup
  • 1 drop of lavender essential oil or edible lavender flowers
  • 2 scoops That Protein’s I Heart Pumpkin Seed Protein Powder with Chia Seeds
  • Ice cubes (optional)

Additional Topping

  • Edible flowers (optional, but definitely a hit)


  1. Pour all the ingredients in a blender.
  2. Blend till smooth, then pour in tall glasses.
  3. You can also garnish the milkshake with some chopped strawberries or dry fruits.
  4. Serve immediately for best results.

First of all, if you’re making your own smoothies – hats off to you!

Adding extra protein to your smoothie can keep cravings at bay, boost energy, rev your metabolism, and build muscle.

Here are five ways to give your smoothie a killer protein boost!

1. Oats
You might think oats equals carbs, but they also come with a healthy dose of protein and studies suggest oats can help prevent obesity, diabetes, and heart attacks.

2. Avocado
Everything tastes better with avocado, and its power combo of protein and healthy fats is guaranteed to keep you full for hours.

3. Kale
Kale has protein, fibre, and an amazing amount of vitamins C. It might not look pretty all blended up, but it will taste great and do your body some serious good.

4. Chia seeds
This superfood has more going for it than protein. It’s also loaded with omega-3 fatty acids, antioxidants, and fibre.

5. Tofu
Tofu is packed with protein and can rev energy and fight disease. Some studies have even shown that suggests soybean peptides may even slow cancerous growths.


Spirulina is a natural algae powder that is incredibly high in protein and nutrients. When taken on a regular basis, it has many benefits that will help you feel and look beautiful.

It is a powerful antioxidant that helps people lose weight easily.

It helps fight against cancer and viral illnesses.

It improves a person’s immune system.

It has been proven to increase a person’s libido level.

Amino acids
It has high levels of amino acids which help prevent different heart diseases.

It contains many anti-aging properties that will helps prolong the skin aging.

If you want to get the total health benefits of spirulina, then it’s best if you buy the organic kind. Just add a spoonful into your smoothies and watch your body transform!



Did you know that a wrinkle takes 15 years to manifest itself? That means, those tiny crow’s feet you get a 40 begin to develop at the age of……we’re pretty sure you can do the maths here. Scary isn’t it?

Luckily, there are a few things you can do to delay this inevitable skin problem.

Eat good fats

It’s not obvious, but eating healthy fats is probably one of the best ways to keep your skin wrinkle-free. Good fats are needed to produce collagen, the protein responsible for keeping your skin plump.

Don’t be fooled by big brands

Rather than spending an arm and a leg on one beauty product alone, spend a reasonable price on natural products with multiple uses. For instance, coconut oil makes for a good eye make-up remover and body lotion.

Manage stress levels

Easier said than done – we know! But stress actually breaks down the production of collagen in the skin. So before you drive yourself to have a nervous breakdown, just relax with some friends – let your hair down.