Seed Cycling for Hormone Balance

Seed Cycling for Hormone Balance

Seed cycling for hormone balance is simple, easy & natural! This approach can be helpful for menstruating, menopausal and post-menopausal women.

In a perfect world where women are healthy and feel great, the menstrual cycle and hormone production will happen naturally with no help or intervention – and many of the issues listed below would not exist.

  • Irregular cycle
  • Painful or heavy periods
  • Tender breasts or menstrual headaches
  • Acne
  • Mood swings or anxiety
  • Not being able to fall asleep or stay asleep
  • Hair loss
  • Weight gain
  • Post-menopausal hormone symptoms
  • Fibroids
  • Endometriosis
  • Infertility
  • Breast or ovarian cysts
  • Breast or ovarian cancer

Unfortunately, in today’s world there are many factors working against healthy female hormones, including:

  • High stress (leading to excess cortisol production)
  • Environmental toxins
  • Low-quality diet and sleep
  • Digestive issues and food sensitivities
  • High caffeine and alcohol consumption

What is seed cycling?

Seed cycling is a systematic way of incorporating seeds into your diet to bring back the important balance of estrogen and progesterone for menstruating, menopausal and post-menopausal women. This simple food-based technique can help to reduce or eliminate many of the hormone related issues that women experience in as little as one or two months.

How seed cycling helped me 

An irregular cycle, heavy periods, pimples and debilitating cramps were my “normal” for as long as I can remember …

Prior to 16 years old, my cycle was very unpredictable and my period cramps were debilitating, to the point where I had to call my mom and have her pick me up from school because I was in so much pain. Strong pain meds were the only thing that helped to relieve the pain.

My confidence took a hit when I was 14 and started to experience acne. I visited an acne clinic and tried every lotion and potion to help, but nothing seemed to work, so the clinic recommended that I try Accutane. Although Accutane did get rid of my acne, I later learned about the dangers of this medication and it’s long term side effects.

After finishing a course of Accutane, the clinic then recommended that I start on a birth control pill to prevent my acne from returning. As you can see, these doctors were well trained on how to slap one band-aid on top of another.

Being on the birth control pill did control my acne. It also regulated my cycle and significantly reduced my period cramps. BUT I eventually learned that the birth control pill was a band-aid solution to my problems and I was just masking my messed up hormones with a daily pill. 

After 10 years of being on the pill, I made the educated decision to stop. When I stopped the pill, I realized just how messed up my hormones were. My cycle quickly shifted to being irregular (even more so than before the pill) and pimples started to pop up, AGAIN!

At the age of 26, I made some pretty big changes to my diet and lifestyle because of other health challenges I was facing at the time (learn more here). Cleaning up my diet and lifestyle helped to improve my hormones, but I was still missing something.

I didn’t prioritize my hormones at the time mainly because I didn’t realize the importance of them. In addition, my family physician considered my irregular cycle and symptoms as “normal” – and told me that I only need to worry about it if I want to have a baby. Basically, it wasn’t important for me to have healthy hormones and be fertile if I didn’t want kids. Knowing what I know now, this school of thinking is total BS.

A few years later, I came across some great leaders in female health and hormones and discovered seed cycling.

I can honestly say that seed cycling has been a game changer for me – and my hormones. Within one month of seed cycling, my cycle length changed from a wide range of 27-48 days to a consistent 28-31 days (you can see the change in the graph below).

I have to say, even more exciting then a regulated cycle was the change in my skin health. All those annoying pimples that would leave behind months of scarring on my face had all of a sudden stopped popping up. This was a pivotal moment for me – and my self-esteem.

I still experience period cramps, but they’re not disruptive like they use to be; and I now know how to manage my pain/discomfort with more natural approaches. That being said, I’m still working on further fixing my hormones so period cramps become a thing of the past.


seed cycling before and after graph

How to seed cycle for hormone balance

If you’re menstruating, here’s how to apply seed cycling for hormone balance:

1st day of period – mid-cycle/ovulation: Eat 1-2 tablespoons each of raw, fresh ground flax seeds and pumpkin seeds. These seeds can naturally increase estrogen levels.

Mid-cycle/ovulation – day prior to period: Eat 1-2 tablespoons each of raw, fresh ground sunflower seeds and sesame seeds. These seeds can naturally stimulate progesterone production.

If you’re pre-menopausal or menopausal, start seed cycle at any time and do two weeks of each seed rotation, as shown above.

How to seed cycle

How I incorporate seed cycling into my life

If you’ve been following me for a while you’ll know that smoothies are an important part of my life and have played a big role in my health journey. So, to keep things simple I just toss seeds into a blender, along with all other smoothie ingredients, and voila – I have a nutrient-dense, hormone balancing meal in 60 seconds!

Here are some healthy smoothie recipes to get you started (don’t forget to add your seeds!):

Want more healthy smoothie recipes? Get my FREE Quick-Start Guide To Smoothies. This guide will provide you with all the info you need to create smoothies for weight loss and better health.

Other ways to incorporate seeds into your diet

  • Stir into yogurt or grind into “NOatmeal”
  • Add on top of salad or blend into salad dressing
  • Create no-bake snacks that include seeds
  • Munch on them as a snack (pumpkin & sunflower seeds)

Green smoothies

Tips for seed cycling for hormone balance

1. Buy whole, raw seeds and not ground or roasted. The oils inside seeds are very delicate and can oxidize easily, so you should grind your seeds the same day you consume them OR you can grind a batch and store in the freezer for use throughout the week. I also recommend going organic with your seeds if possible.

2. Pumpkin and sunflower seeds can be easily broken down through chewing, so you don’t have to grind these seeds if you’d prefer to chew them. Flax and sesame seeds are smaller, making them difficult to break down through chewing, so you’ll have to grind them before consuming. A coffee grinder works well for this.

3. It’s very important that seeds are thoroughly chewed or ground so they don’t pass through your digestive system completely undigested. Incorporating seeds into smoothies makes seed cycling very easy since the blender will thoroughly grind all seeds.


FemGuard+Balance is a comprehensive blend of vitamins, minerals, and botanical extracts designed to support healthy female hormone levels, both during menstruation and through menopause.

4 ways to effortless weight loss & better health

4 ways to effortless weight loss & better health

There are many different approaches to weight loss, health and fitness – so many that it’s easy to get overwhelmed when trying to figure out which approach will work best for you.

Looking back, I spent most of my life struggling to maintain my weight through intense and excessive exercise and a “healthy” diet that probably ended up doing more harm than good. Learn more about my health journey HERE.

I did my fair share of experimenting with diets and exercise for weight loss and optimal health, so I’m aware of the frustrations and disappointments that can come about.

I can sympathize with those who feel like they’ve tried it all (and have genuinely put their full heart and energy into programs), but nothing seems to work for them – and if it does, the results are often short-lived.

When working with clients, my approach to sustainable weight loss and health is NOT one-size-fits-all. Each person and body is unique which means customized programs are often the best approach – and yield greater results.

Although the approach you take to health and fitness is important, it’s not the only part of the equation.

The one thing that most healthy and physically fit people have in common is consistent healthy habits.

They don’t dabble in a diet or exercise program for 1-month then stop without rhyme or reason and jump on board another trendy program the following year only to fall off the wagon again.

They’re more consistent than not when it comes to healthy eating, exercise and/or lifestyle practices – whatever their idea of “healthy” is at a given time.

I often get asked the question – “Jen, what’s your secret to always looking healthy and fit?”

Well, my secret in my early 20s is definitely different than my secret today. I’d argue that my current secret is much juicier given that I’m both fit and healthy today vs. just being fit (and not very healthy) years ago.

Without question, my approach to health and weight loss has evolved over the years given new research that has shaped my perspective and opinion.

My years of experimenting and gaining knowledge have led me to a formula of healthy habits that I can say with confidence have allowed me to not only lose extra weight I was holding onto, but also sustain a healthy weight effortlessly – all while gaining back my health.

Check out my top 4 healthy habits for effortless weight loss and better health …

4 ways to effortless weight loss & better health


Research suggests that 7-9 hours of quality sleep is the ideal dose for feeling good and functioning optimally the next day (although we’re all wired different and some people do report feeling better with less sleep).

According to Chinese medicine, it’s not only how much sleep you get that matters, but also when you get it. The window from 11 PM – 3 AM (which correlates to the liver and gallbladder) is most important in terms of maintaining health, especially as we age. A bedtime of 10:30 PM is recommended so that you are asleep by 11 PM when the liver and gallbladder start to regulate qi (energy), process emotions, balance hormones and detoxify the body – all key players in weight loss.

If you’re a night owl, it may not be realistic to fall asleep by 11 PM in one or two attempts, but small steps can get you closer to this optimal window. Try heading to bed 30-minutes earlier and slowly build on that number over time.

In addition to the above, the quality of your sleep is equally important. 7-9 hours of interrupted sleep (e.g. waking up 5 times to pee then another 3 times because of your snoring partner) probably isn’t going to lead to that “well-rested” feeling the next day.

Sleep should be uninterrupted, deep and in ideal bedroom environment – no artificial lights, room temperature on the cool side, cell phone off or in airplane mode to avoid EMFs, etc.


Let’s face it, life is a chaotic mess most of the time and it’s not always realistic to get 3 healthy meals down the pipe.

Smoothies are a simple, affordable and realistic way to obtain the nutrients your body needs to function optimally, making weight loss and maintenance effortless. They have played a large role in my health journey which is why they made it to my top 4. 

I suggest replacing your weakest meal with an easy nutrient-rich smoothie. For most people, breakfast tends to be the weak link given the rush to get to work and/or get the kiddies ready for school.

Most convenient breakfast foods (ie. high-sugar cereals, yogurts, muffins, granola bars, bagels, etc.) don’t put your body into an optimal state to conquer the day.  These nutrient-void “foods” often leave you searching for the next convenient, high-sugar food in order to keep your sugar burning body from collapsing on the office floor.

Replacing one nutrient-void meal with a nutrient-dense smoothie that contains quality protein, healthy fats, and smart carbohydrates (in the right ratios) can make a world of a difference. It truly is a simple step towards weight loss and better health.

Free quick-start guide to smoothies

A simple and natural approach to weight loss & better health

All the info you need to start blending healthy smoothies TODAY! You'll get the build-your-own-smoothie formula, a shopping list, helpful tips + 8 delicious smoothie recipes--all for FREE!


Have you ever tried a 12-16 hours fast? Most of us already practice 12-16 hour fasting without even realizing it.

These short and easier fasts are a great opportunity for your body to tap into existing fat stores and focus energy on clean-up and repair of cells (instead of digestion). So, not only is it helpful for weight loss, but also healing your body.

For some, this may sound like the impossible, but it’s actually a lot simpler than you think.

Here’s an easy way to implement a 12-hour fast:

1) Finish eating your last meal (dinner) between the hours of 6-8 PM (no snacks after dinner, just water or herbal teas if desired).

2) The next day, eat breakfast no sooner than 12 hours from your last meal (if you finished eating dinner at 7 PM, you would have your breakfast at 7 AM). If your dinner hour is earlier or later just adjust your breakfast to 12 hours from that time.

Once a 12-hour fast becomes easy, you can start bumping up the hours between dinner and breakfast until you reach 16 hours. Intermittent fasting can be done as often as you like (or your body allows). Start with 2-3 times per week.

Do you usually eat something soon after waking up? It may take some time and practice to recondition your body to not want/need food upon waking, especially if it’s been a long-standing habit. Try satisfying your hunger with a large glass of water, black coffee or green tea first. This can be an effective way to reduce hunger so you can extend your fasting time.


Did you know that your body is in fat-burning mode the minute you get out of bed? You can easily amplify the amount of fat stores you burn from your body by adding in a light walk or movement routine first thing in the morning.

Give this a try … Before eating breakfast, head outside for a light 20-minute walk. No jogging, speed walking or anything that jacks up the heart rate – just light movement.

If going outside isn’t an option because of cold weather conditions, I recommend the following:

• Use an indoor cardio machine (treadmill, stationary bike, elliptical, rower), if you have one. Just remember to keep the intensity low for 20-minutes.

• Pull out a yoga mat and do some easy sun salutations and stretches for 20-minutes (check out an easy morning flow here).

Aim for 2-3 times per week to start. Once that becomes easy and habit-like, increase to 3-4 times per week and so on.

I usually do a light walk or movement routine in conjunction with my 12-16 hour fast – it’s a powerful fat burning combo!

Is your morning routine already packed with a long list of things-to-do, so even 20-minutes seems like the impossible? Before you write-off walking or movement completely, try fitting in your walk during lunch hour or after dinner. OR join a yoga class after work or dinner. Movement is medicine for the body (and calories burned) no matter what time of the day you decide to do it.

I hope you found this article helpful. Feel free to reach out to me in the comment section below.

Learn about what your scale isn’t telling you + how to track healthy weight loss, HERE.

4 practical tips to help you achieve your goals this year

4 practical tips to help you achieve your goals this year

In this short article you’ll discover four simple and practical tips to help you achieve your goals this new year, or for that matter, any time of the year.

Did you know, statistics show that ONLY 8% of people actually achieve their New Year’s goals?

If that’s the case, are the rest of us just S.O.L. then?

Maybe not…

When looking at why some people succeed at goal setting and so many others fail miserably, there is simple science behind how we can keep our resolutions for the new year.

4 practical tips to help you achieve your goals this year

1. Keep it simple

I’m sure we’ve all heard that one before and probably because the saying couldn’t be more true.

Studies show that avoiding large, overwhelming goals and sticking to small, attainable ones yields higher success rates.

According to psychologist Lynn Bufka – “It is not the extent of the change that matters, but rather the act of recognizing that lifestyle change is important and working toward it, one step at a time.”

So, instead of taking on an entire diet revamp this year, try implementing one small and meaningful diet change (like replacing one low-quality meal a day with a nutrient-rich smoothie).

2. Make it clear and real

It’s much easier to follow through with a plan that says – “replace your breakfast with one healthy smoothie a day for 14-days” – than a plan that says – “lose some weight this year”.

You need to be specific.

Another example: don’t just say – “I’m going to start exercising.”

Instead, a specific goal would be – “I’m going to attend yoga classes every Tuesday and/or Thursday.”

Vague goals lead to vague resolutions, so set goals you can measure and/or put a check mark beside.

yoga class

3. Share your goals

A while back I read a great book by Richard Wiseman titled ’59 seconds – change your life in under a minute’. 

He dives deep into the research on key techniques to achieving your goals. This technique stood out to me…

Although keeping your promises to yourself helps ease the fear of failure, it also makes it too easy to avoid changing your life and to stray back to old habits.

Solution: Make your goals known to as many people as possible.

The greater the public declaration of your goals, the more motivated you’ll be to achieve them.

In addition, telling friends and family about your aims is an effective approach to achievement since these people often provide needed support when $#!% hits the fan.

Use social media to your advantage and share your current or next goal (Facebook groups focused on support and community are great for this) – it may just be the motivation you need.

4. Remember your why

Studies show that those who end up making and maintaining permanent lifestyle changes frequently remind themselves of the benefits associated with achieving their goals.

All it takes is having a checklist of how life would be better once you achieve your goal.

When it comes to weight loss – focus on how good you will look and feel when you drop a pant size instead of putting attention on how not losing weight will mean continued unhappiness about your appearance.

Is weight loss and better health on your list of New Year’s resolutions?

If so, I encourage you to join my upcoming 7-day smoothie challenge to experience a simple and natural approach for weight loss and better health this new year. Learn more & join HERE!

6 Reasons You May Need More Protein

6 Reasons You May Need More Protein

In this article you’ll discover why adequate protein intake is so important and reasons why you may need more protein in your diet.

Do you question whether you’re eating too much or too little protein?

The human body is extremely smart and under most circumstances does a good job of telling us what we need through our hunger signals and cravings.

Chris Kresser – an integrative medical doctor in the US – states that when it comes to consuming protein most people eat the right amount for their needs since we are wired to do so. A good recommendation for how much protein one should consume would be – eat as much as you crave.

On average, this number would be around 15% of total calories consumed daily, but there may be times and certain situations that call for you to increase your protein intake anywhere from 20-35% of total calories.

I’ve put together this short article to help you better understand why adequate protein intake is important and specific conditions that may require you to increase your current protein intake.

Reasons you need more protein

6 reasons you may need more protein


There’s a large amount of evidence pointing to the fact that high protein diets are effective for fat loss. Reason being – protein is the most satiating macronutrient when compared to carbohydrates and fats.

When you feel satisfied, you’re less likely to over eat and/or eat foods you probably shouldn’t because your body simply doesn’t crave them.

Check out this study showing that increasing protein intake while maintaining carbohydrate content in a diet lowers body weight by decreasing appetite and spontaneous caloric intake.

To summarize: adequate protein intake = balanced hormones = effortless weight loss.


If you’re living in today’s hectic and fast-paced world chances are you’re dealing with some level of stress.

It’s important to be aware that stress can come in many shapes and forms: physical stress from a physically demanding job, regular intense exercise or chronic pain, illness or inflammation in the body; mental stress from work demands, family commitments or financial responsibilities; emotional stress from relationship problems, the loss of someone close, personal or family illness or lack of self-care practices.

When your body is in a state of stress, tissues will begin to break down – a ‘wear and tear’ process where collagen proteins are being used up faster than they are being replaced.

Choosing protein sources that are whole and contain high amounts of collagen will help rebuild your tissues therefore helping to mitigate the damage done by the stress response.

In addition, high stress levels can cause imbalances in your blood sugar levels. Adequate protein intake can help to stabilize your blood sugar levels therefore helping to boost energy levels, reduce mood swings, improve sleep and lift brain fog.


When you exercise, your muscle tissues naturally break down so they can rebuild to form stronger muscles. Protein contains essential nutrients for the repair and build process of muscle tissues.

If you want to increase or maintain muscle mass and/or improve performance in your sport/activity, you’ll need adequate protein in your diet.

In addition, rebuilding muscles properly will help to decrease your chances of injury and help your sore muscles heal faster. Protein can be especially helpful after an intense exercise session.


Protein is especially important for the aging population since muscle wasting begins to take place as we get older.

Just because you’re getting up there in age doesn’t mean you can’t continue to build and maintain muscle. That being said, the older you are, the harder it is to process protein which is why you may need more of it.

A higher protein diet can also help to prevent tissue breakdown, which can slow down the aging process and keep your body stronger for longer.


Protein, in particular protein sources high in collagen, is vital to many things that keep us young and supple. Unfortunately, our body’s ability to produce collagen diminishes with age, which can lead to the unpleasant feeling of achy joints.

Consuming protein that is high in collagen (either through whole food sources or specialized protein powders) can help repair cartilage, ligaments & tendons, and improve joint pain.

Collagen can also help to reduce inflammation and improve range of motion of the joints.

Note: There are numerous health benefits associated with the consumption of collagen which is why I’ve sourced out a protein powder that is high in collagen. If you are looking for a pure collagen supplement, I recommend Whole Body Collagen


Traumatic damage to your tissues requires more protein to repair and recover. Protein deficiency can slow down the healing process.

Whether you’re coming out of surgery, trying to heal a wound, recovering from a sport related injury or dealing with chronic illness – you can be certain that increased protein intake will improve your body’s ability to heal.

If you fit into one or more of the above categories then you should consider adding more protein into your diet – whether it be through whole food sources or a high-quality protein powder that can be blended into a smoothie or used in a shake.

My FREE Quick-Start Guide To Smoothies is a great starting place for those looking to incorporate more protein into their diet through healthy smoothies.

Most people who have added my nutrient-rich smoothies to their daily diet have reported noticeable improvements in their health.

I feel that one of the main reasons people see results is due to the increase in quality protein.

For example, most people decide to replace breakfast with a smoothie since it’s a quick and easy meal to prepare for the morning rush. Foods that are commonly eaten in the morning (cereal, toast, bagels, granola bars, juice) are not only very high in sugar and carbohydrates, but low in protein and healthy fats.

It’s no wonder why energy levels begin to skyrocket and fat loss begins to happen when people simply replace these poor quality foods with a healthy smoothie. They are now consuming whole foods that are nutrient-rich PLUS getting the protein your body requires for optimal health.


Females who consume a 2,000-2,200 calorie diet would aim for roughly 85-100g of protein daily. Males who consumes a 3,000 calorie diet would aim for slightly under 150g of protein daily. Remember to increase these numbers if you fall into any of the categories above.

As a general guideline, 4-6 oz (28-50 g) of animal protein per meal should ensure adequate protein intake.

What your scale isn’t telling you

What your scale isn’t telling you

In this article you’ll discover what your scale isn’t telling you about your weight and health, plus you’ll learn about better ways to track weight loss & positive shifts in your health.

Are you feeling discouraged by the number on your scale?

Have you started a new exercise program and/or diet, but despite all your efforts your weight just doesn’t seem to budge in the right direction?

What’s up with that?!

Believe it or not, no changes in your weight can still mean your moving in the right direction with your health and fat loss.

What your scale fails to tell you is how much fat, muscle, bone and water mass you have (also known as body composition). This missing piece of information is key since body composition tells us more about a healthy body than just weight alone.

Now wrap your head around this…

Muscle weighs more than fat, which means that as you become leaner, and start losing fat, your weight may not shift much and … wait for it… your weight may go up!

This is a common story for someone who starts an exercise program or changes their diet to include more nutrient-dense foods that help burn fat and build lean mass.

So, contrary to popular belief, no changes or an increase in your weight when starting new healthy habits, may in fact be great news for you.

Now let’s be honest, how many times have you stressed out about this? …

Going up 1lb then coming down 1lb, then going up 2lbs, but then coming down 2lbs. Now I’m up 3lbs, but wait I’m back down 3lbs. Oh s#!%, now it’s back up 1lb, but if you give me a moment to pee I can get it down another pound. Now I ate a bag of potato chips and I’ve gained 2lbs, so maybe I’ll skip breakfast and look, I’m back down 2lbs …

Frustrating, right? Let me explain what’s going on here.

Small changes on the scale over a short period of time are usually an indication of fluctuations in water weight NOT fat weight. For example, if you consume extra salt in your diet, your body may respond by retaining more water which will increase the number on your scale. This increase in weight has nothing to do with fat, but instead is a reflection of an increase in water weight.

So, next time the number on your scale goes up and down and all around from morning to night, PLEASE sip on some calming herbal tea and stop stepping on the scale!

Now that you have a better understanding of the downside to using weight as a tracking tool, let’s chat about markers that are more accurate for tracking healthy weight loss and positive changes in health.

5 ways to track weight loss & positive shifts in your health

1. Body measurements

Track changes in your chest, waist and hip measurements since these numbers are a better indicator of fat loss. Also, pay attention to changes in how your clothing fits. Are your jeans feeling looser and more comfortable?

2. Energy levels

Track changes in your energy levels throughout the day. Are you experiencing more energy in the morning and/or sustained energy throughout the day with fewer afternoon crashes?

3. Digestive health

Track changes in your bowel movements and GI symptoms. Do your bowel movements look and feel healthier? Are you experiencing less bloating, gas, heartburn, stomach pain, etc.?

4. Sleep

Track changes in the quality of your sleep. Are you falling asleep faster, waking up less throughout the night and/or feeling more energetic upon waking?

5. Mood

Track changes in your emotional state. Are you feeling happier, less stressed, more connected with friends and family, etc.?

If you still want to use the scale as one of your tracking tools, here’s what I suggest …

Weigh yourself once a week, in the morning before any food or water is consumed.

For women – since weight tends to fluctuate more due to our monthly cycles, I recommend weighing yourself once a month (at the same period in your cycle) to avoid getting discouraged by large weight fluctuations that can happen during the course of a monthly cycle.

If you are having ANY negative thoughts and/or feelings around weighing yourself – I highly recommend getting rid of your scale since it will not contribute to your health and may hinder it (both mentally and physically).

At the end of the day, the number on the scale is just that – a number. It can tell you a small story about changes in your overall weight when looked at over longer periods of time, but it doesn’t tell you a whole lot about your body composition and overall health.

Are protein bars healthy fast food?

Are protein bars healthy fast food?

Are protein bars healthy fast food? In short, they can be, but not all protein bars are created equal and most bars on the market are full of low-quality ingredients. In this article, you’ll discover the main issues with most protein bars and what to look for in a high-quality bar.

Do you want to make healthy food choices, but feel it’s not always realistic due to time constraints?

A common question I get asked is – “Jen, what can I eat when I’m on-the-go and don’t have time to prepare healthy food?”

As always, I encourage you to eat whole foods as often as possible, but I understand there are moments where whole food eating isn’t an option and you need to rely on foods that come in a package, box or container.

When these moments arise it’s important to remember that food quality still matters even when eating on-the-go.   

In this article, I’ll provide you with some helpful information on sourcing out healthy protein bars.

Protein bars can serve as a dense snack (or meal replacement if need be) and are convenient to carry around in your purse or gym bag, store at the office or throw into a carry-on/suitcase when you travel.

A high-quality protein bar that contains healthy sources of protein, fat and fiber can leave you feeling satisfied and fueled, so you’re able to make it to your next meal without throwing a stapler at the copy machine or feeling the need to eat the sugar loaded chocolate bar whispering to you at the check-out counter.

BUT before you head out and load up on protein bars, it’s important to know that not all protein bars are created equal and most bars on the market are full of low-quality ingredients.

Here are the main issues with most protein bars

  • High in sugar. Most bars are loaded with sugars, syrups, dried fruit and/or filler carbs which can spike blood sugar levels.
  • Gut irritating and low-quality protein sources. Protein bars often contain low-quality whey or plant-based protein which can be difficult to breakdown, in particular if you’re dealing with gut issues already.
  • Inflammatory oils and fats. Most bars contain refined vegetable and/or seed oils that are not heat stable and can cause an inflammatory response your body.

Here’s what to look for in a high-quality protein bar

  • Gluten & grain free – important for individuals with a sensitive gut, gluten intolerance or an autoimmune condition.
  • Dairy/whey free – important for individuals with a sensitive gut, dairy intolerance or an autoimmune condition.
  • Soy & GMO free.
  • Free of refined vegetable and seed oils – like canola, sunflower, soybean, etc.
  • Low sugar – look for natural, low glycemic sweeteners like stevia, coconut palm sugar, sugar alcohols, some dried fruit and/or honey.
  • Soluble fiber – helps to support healthy gut bacteria and lowers the glycemic load of the bar.
  • Quality protein – grass-fed beef, collagen or bone broth (these are great low-allergen protein sources that are easy to breakdown). Some quality vegan protein sources are organic pea, rice or seed protein. Grass-fed dairy/whey is an option if you don’t have a dairy/whey intolerance or autoimmune condition.
  • Quality fats – like cocoa powder or butter, coconut oil, seed or nut butters.
  • Mostly organic and/or well sourced ingredients.

Pure PaleoBar Canada

My go-to protein bar for taste, texture and ingredients is Pure PaleoBar.

Not only does this bar meet all my standards for a healthy, high-quality protein bar, but it also leaves me feeling satisfied and energized after eating it.

I don’t experience gas, bloating or an upset stomach with this protein bar, which is HUGE for me considering most bars I’ve tried in the past triggered these symptoms.

I always carry Pure PaleoBar in my purse in case I’m in need of quick and healthy fuel. I also throw a few bars in my suitcase/carry-on bag when I travel since finding healthy food in airports, on the road or in unfamiliar territory can be tricky.

Learn more about Pure PaleoBar HERE.

If you’re searching for a vegan protein bar, check out ChocoMint DF bar.

Get Pure PaleoBar

Gluten + dairy free with anti-aging & gut friendly bone broth protein