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Gluten Free Protein Pancakes

Gluten Free Protein Pancakes

Many of us don’t get enough protein and we all too often cave into our indulgence of our favorite comfort foods like pancakes. But if we get creative we can knock them both out of the park and get plenty of healthy protein plus indulge in our favorites all at the same time.


Why Do We Need Protein Anyway?

Proteins are the main building blocks of the body and comprise of strings of molecules called amino acids. They’re used to make muscles, tendons, organs and skin. Proteins are also used to make enzymes, hormones, neurotransmitters and various tiny molecules that serve important functions. Without protein, life as we know it would not be possible.

Amino acids and peptides (single or small chains of amino acids) are absorbed into the bloodstream and delivered to parts around your body where they are needed, either to make new proteins or to be used to release energy.

The Primary Jobs of Proteins: 1.)  Repair and Maintain 2.) Provide Energy 3.) Control Hormones 4.) Provide Enzymes 5.) Transport and Store Molecules 6.) Form Antibodies…. that is quit the list! 

Protein Based Transformation Guide

Best and Worst Proteins:

You really should be careful of your protein sources and the quality of the source. Why is this? Well, I learned over the years that animal fat is really good for our health and it really matters what the animals are fed. Conventional meats from cows, pigs and chickens are fed feed which contain soy, corn, and grains to fatten them up quicker. The problem is these grains denature the quality of their own bodies. Feed is not what nature intended and thus when we eat the meat by animals fed this way we are now consuming, not only denatured foods but also additional hormones and antibiotics. This causes tons of metabolic and oxidative issues with our bodies leading us to disease and major health issues.

Grass Fed Beef
Pastured Chicken
Wild Salmon
Fresh Tuna
Pastured Eggs
Greek Yogurt
Why Protein Isolate (Be picky!!)
Nuts and Seeds
Grain Fed Beef
Grain Fed and/or Regular Frozen Chicken
Farmed Salmon
Fish Sticks and other Breaded Sources
Egg Substitutes or Regular Eggs
Low Fat and Artificially Sweetened Yogurt
100% Whey Concentrate
Soy Protein

At the end of the day you should be extremely cautious to make sure you get “enough” protein but also of where your protein comes from. If you struggle eating enough then using a supplement such as BioTrust protein powder is perfect. NOT ALL PROTEIN POWDERS ARE CREATED EQUAL!! You may need to read it again, because that statement is extremely important!

Gluten Free Protein Pancakes

Yields: 2 Svgs (Pancakes Size personal preference)


1/2 Cup Oat Flour
2 Scoops BioTrust Protein Powder (Soy, GMO and Gluten Free – See More Below)
1/2 Egg Whites (4 egg whites) or 2 Whole Eggs
1/4 Cup Almond milk
1/2 tsp vanilla extract

OPTIONAL Add Ins: Blueberry’s, Choc chips, Banana, Strawberries, PB, chia seeds etc


Lightly grease heated skillet over medium heat with grass fed butter (or cooking spray). Pour preferred portion size onto heated pan. Heated until bubbles form and pop (about 2-3 min), flip for another 2-3 minutes. Top with maple syrup, PB, coconut oil, butter, raw honey, ice cream, whipped cream or fruit of choice.


Calories: 140  –  Healthy Fat: 2 g  –  Net Carbs: 12g  –  Protein: 17g  –   Fiber 4g


Time-Released Four-Protein Blend…

  • Hormone (rBGH/rBST) Free Proteins
  • Only 4g of Net Carbs Per Serving
  • Made with Natural Ingredients
  • No Artificial Colors, Sweeteners or Flavors
  • Non-GMO. Soy & Gluten Free Formula


Try It Now or Learn More

Ingredient List and Nutritional Labels

BioTrust Low Carb is made with natural ingredients. That means you won’t find any artificial colors, flavors, and most importantly artificial sweeteners… ever.

Instead, the blend is sweetened naturally with stevia extract and a naturally sweet form of fiber called inulin. In fact, BioTrust Low Carb packs 4 grams of high quality fiber per serving and only 1 gram of sugar per 24 grams of protein! It’s unlikely you’ll find that anywhere else in the protein market, but to be honest, we’re just getting started.

BioTrust Low Carb is also sourced from cows not treated with the genetically engineered growth hormones rBGH, and rBST. We don’t know about you, but it’s certainly our goal to avoid putting unnatural hormones into our bodies whenever possible.

Now, if you’re wondering if a particular protein product is rBGH- and rBST-free, here’s the simple way to know:

If the label doesn’t say rBGH- and rBST-free, it’s NOT!

Moreover, they go to great lengths to ensure the delicate proteins used in BioTrust Low Carb were, and are, carefully processed at low temperatures, preserving their bioavailability and natural state, unlike the vast majority of protein products out there loaded with “cheap,” denatured proteins that result from cheaper, high-heat processing.

They include whey protein concentrate at a 25% ratio due to a number of its unique properties, and they also include the more expensive, exotic proteins in their blend like slow-digesting Micellar Casein (the cream of the crop of all proteins), Whey Protein Isolate, and Milk Protein Concentrate at the same 25% ratio, to give you exactly what we’re telling you we’re giving you.

At BioTrust they stand for everything
a supplement company should, but few do –
honesty, integrity, and trust.

Finally, one of the coolest “above and beyond” things they have done with BioTrust Low Carb is the use of a brand-new special enzyme called ProHydrolase®.

ProHydrolase is a proprietary, research-backed blend of specialized enzymes designed to dramatically enhance the ability of the body to break down, absorb, and utilize whey protein.

In fact, the latest research shows that ProHydrolase is more than twice as effective at delivering whey protein to muscles than any other enzyme used in other protein products – and we can say that because BioTrust Low Carb is the very first protein product on the market to have access to this new breakthrough enzyme blend.


And if for some strange reason you don’t love it, you’re always protected by their 1 year 100% Satisfaction Money-back Guarantee, so there’s nothing to lose apart from your most stubborn body fat.


Learn More or Try It Yourself (Free 53 Fat Burning Smoothies and 3 Week Diet Book with your order)




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About Sue Peters

Sue Peters
I'm a wife and a mom of 2 wonderful kiddos & my mission is to make a difference in the health and lives of others. I love living healthy but it wasn't always this way. I had a difficult journey fighting for my own health and it changed my life: for the better and forever! I love sharing what I learned. I hope to inspire your healthy journey!

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Anxiety: Are Nutritional Deficiencies a Common Cause?

As big-brained hominids, humans have the unique ability to think about the future. The very fact that we can perceive and plan for the time ahead has allowed us to conquer the earth, but it comes with a downside: anxiety. If extreme rumination on past events characterizes depression, worrying about imagined future scenarios describes anxiety.

This inherent capacity and human tendency to think ahead must be reined in and controlled. One way we can do that is make sure we’re getting enough of the nutrients that studies indicate may play an etiological role in anxiety.

This is different from supplements that treat anxiety. There’s obviously overlap, and some of the deficiencies mentioned today can be corrected by supplementing, but I’m focusing on essential nutrients—vitamins, minerals, and other food-borne compounds—that play important roles in regulating anxiety levels.


This is the part where I’m supposed to say something about magnesium regulating over 400 physiological processes. Instead, I’ll skip that and go with this: Magnesium is incredibly important, seems to play a big role in anxiety, and most of us don’t eat enough of it.

Magnesium supplementation  reduces subjective anxiety (the only kind that matters) in the “mildly anxious” and women with premenstrual syndrome.


Studies in substance abusers find that supplementing with enough fish oil to raise serum levels of the long chain omega-3 fatty acid EPA reduces anxiety, whereas increases in DHA (the other long chain omega-3) reduce anger. Rising EPA levels after supplementation predicted the reduction in anxiety.

In healthy young medical students , omega-3 supplementation (2 grams EPA, 350 mg DHA) lowered inflammation and anxiety. Follow-up analyses revealed that reducing the serum omega-6:omega-3 ratio also reduced anxiety scores.

And in early pregnancy , high DHA levels predict low anxiety scores.


Older adults with low choline levels have a higher prevalence of anxiety  (but not depression), while higher levels appear protective. This doesn’t prove causality—people with psychiatric disorders might eat different diets lower in choline—but I strongly suspect it. Choline and anxiety may have a trans-generational relationship, too, as animal studies show that choline supplementation during pregnancy reduces the chance that offspring will develop anxiety disorders.

Egg yolks are the single-best source of choline. Liver isn’t too bad, either.


Carnosine  acts as an antioxidant in the brain , trapping free radicals and lowering inflammation . We know from the omega-3 section that oxidative stress in the brain is linked to, and maybe necessary for, anxiety. Sure enough, there’s a carnosine supplement called chicken extract that can enhance mood and reduce anxiety , and  speed up recovery from stress-related fatigue .

Carnosine comes in meat, any meat.


Zinc deficiency keeps showing up in people with anxiety, like Chinese males  or  Americans . This one always surprises me because oysters—the densest source of zinc on the planet—are such shut-ins. When the going gets rough, they really clam up. They practically live in a shell, they’re so anxious. 

Is this just a correlation? Probably not. From a follow-up with the anxious Americans , increasing zinc intake to fix the deficiency helps resolve the anxiety.


In 1991, researchers split 50 Brits into two groups. One group received 100 mcg selenium each day, the other got a placebo . The subjects’ diets were used to estimate selenium intake. Those who started out with the lowest

The post Anxiety: Are Nutritional Deficiencies a Common Cause? appeared first on Mark's Daily Apple.

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