Tag Archives: Protein drinks

#Protein Shakes…Should you be drinking them?…

Protein Shakes….over the last few weeks I have shared some homemade protein shakes…But who should be drinking them and why?

For someone like me who does regular exercise…walking 10,000 steps at least 4/5 days a week on my rest days I average 3-5,000 steps a day…As I eat a well-balanced diet I don’t need to drink protein drinks…

If someone is following a rigorous training or weight loss regime … it is likely their gym or trainer will advise them to drink protein drinks …protein is an important nutrient and can help in weight loss…getting enough protein boosts your metabolism, reduces your appetite and helps you lose body fat without losing muscle…they are an easy way to add protein to your diet…

Some protein drinks are high in added sugars and calories…although some protein powders have little added sugar, and others have a lot (as much as 23 grams per scoop). Some protein powders wind up turning a glass of milk into a drink with more than 1,200 calories.

If you wish to drink protein drinks choose them wisely or make your own…

You can risk weight gain and an unhealthy spike in blood sugar.

When should you drink a Protein Shake?

Between meals, either as a snack or around your workout. People who exercise regularly need more protein to support muscle recovery and growth.

Can you drink too many protein shakes in a day?

As always the short answer is yes…however if you’re a veggie or vegan who struggles to hit your daily protein needs or need an alternative to grabbing a sugary snack mid-afternoon, an extra protein shake could be just what you need.

Protein Shakes and powders concern me…I think that many people who take them to aid weight loss or build muscle do not do their research and they can do more harm than good and as do many products there are great ones and there are the not-so-great made by unscrupulous individuals whose aim is profit…

The markets are full of fake bodybuilding supplements. Here’s what to keep in mind before you buy a protein powder off the shelf.

How to make your own…as I use Greek yoghurt if I make protein shakes I haven’t personally tried these recipes…Homemade Protein Powder

These TWO recipes are quick and easy to make ..the ingredients vary it just depends on what kind of proteins you want to include.

What is whey Protein?

Whey protein is commonly used alongside resistance exercise to help improve muscle protein synthesis and promote the growth of lean muscle mass…But what is it?

Milk is made of two proteins, casein and whey. Whey protein can be separated from the casein in milk or formed as a by-product of cheese making. Whey protein is considered a complete protein as it contains all 9 essential amino acids. It is low in lactose content.

The downside of using whey protein…some people who are allergic to milk may be specifically allergic to whey. In moderate doses, whey protein does not typically cause any adverse events. However, consuming very high doses can cause stomach pains, cramps and nausea…

To drink protein drinks or not …opinions are varied…some athletes will NOT touch them and many non-athletes will not leave home without one…me I say eat a banana…

if you take protein powders you will generally have three options…Buy the cheap ones where the list of ingredients has weird names plus chemicals you haven’t heard of and quite frankly I wouldn’t feed them to my resident mosquitos and I loathe those…

Then you have the outrageously priced ones…I mean why would you?

The third option is to make thy own…

Making your own proteins has many benefits:

    1. You control the sugar
    2. No chemicals
    3. No nasties
    4. No fillers
    5. it’s cheaper by far
    6. You know what is in it
    7. Peace of mind.

I hope this post has gone some way to helping you decide which camp you would rather be in…has given you options…I mean if you are doing resistance training and aiming to lose weight instead of counting calories why not count the chemicals in some outrageously priced Protein Drink/Powders and save that money to buy yourself that beautiful outfit you are aiming to fit into… be it the wedding dress of your dreams, that pair of size 12 jeans …I have left holidays as unless you live by the sea most of us ain’t going anywhere at the moment…sigh…x

I hope you are enjoying these recipes for homemade protein drinks if you are and you make your own please share your tips in the comments I love to hear from you…Love Carol  xx



Eat Smart, Eat Healthily… No to Diets!

No more...Diets Healthy eating 30th October

Welcome to this Tuesdays Eat Smart, Eat Healthy post…

Last week quite by chance was a very Orange week and I am absolutely loving my new favourite smoothie Orange and Carrot… I still haven’t managed to take a photo but I will and it is the brightest Orange colour and if you didn’t know you would think it was loaded with forbidden colours but it is the natural colour of Oranges and Carrots and soooo delicious…

But back to normal and today the discussion is breakfasts… I don’t eat breakfast I eat Brunch as I only eat two meals a day but when I worked breakfast was very important and also it was also very cold and getting colder this time of year so I wanted something hot and also I wanted to send the kids off with something warm inside them…

Porridge is just the thing and my slow cooker was a godsend… I used to put it on before I went to bed and whatever time anyone got up they could have a nice hot bowl of perfectly cooked porridge…

I have ( when) I had a microwave cooked porridge in it and the mess when it exploded… The saucepan of porridge which I forgot to keep an eye on …We have all been there…Have we not???

Porridge eaten with a fruit compote was my favourite I just used to stew some mixed berries with some apple and keep in a pot in the fridge…

muesli-3186256_1920 porridge fruit

Served with fresh fruit it is also very nice or just drizzled with some fresh honey…

It will keep you going until lunchtime…

Toast, nut butter and chia seeds… A lovely slice of sourdough bread spread with homemade peanut butter or nut butter of your choice and topped with a sliced banana or berries and a sprinkling of chia seeds.

Peanut Butter on spoon

Eggs… I love eggs but simply done a lovely omelette, poached or scrambled anything fancier than that unless you have the time BUT for me before work and with 6 kids to get to school or college …I didn’t!

Herb Omellette

I have never eaten quinoa or been a fan of muesli or oat bars and things so if you wish to educate me and have some healthy recipes please share and I will link back to you and give you the credit… I like simple easy to prepare food that tastes good and just love simple flavours I don’t go for the latest fads and that BUT some may be good I just don’t know it so please feel free to let me know 🙂

Smoothies and Protein Drinks…Fresh fruit is found in abundance here so often my breakfast is a smoothie if I want to include protein as of course I am not an advocate for bought protein powders I add my own protein in the form of Greek Yoghurt as that is one of my favourites I have added the links here for alternative natural forms of protein to add to your protein shakes.

Raspberry Smoothie.

Raspberry Protein Shake

Doesn’t that look beautiful? To me, it just screams drink me the colour is awesome so vibrant.


  • 3/4 cup of coconut water
  • 1/3 cup of greek yoghurt
  • 1/2 cup of frozen raspberries
  • 1/2 medium beetroot(raw) peeled and diced.
  • 1 tbsp honey ( optional)
  • 1 tbsp chia seeds ( optional)

Let’s, Blitz!

Measure all the ingredients into your blender and blitz away… The colour was amazing a beautiful colour and it tasted very nice not too sweet and I did add honey.

This smoothie can be drunk instead of a drink with protein powder and the like in it …An alternative to bought protein drinks…Having never had a protein drink I do not know what they taste like although I have listened to others who say well they don’t taste great I drink them anyway…Really!

I think I know which one I would rather drink…Don’t you??

Here is the link to your alternatives for protein rather than buy powders…


Lastly, did anyone notice the chocolate in the header image ??? Well anyone who thinks that all I eat is fruit and vegetables and nothing sweet and delicious I don’t…I just practise moderation and have eaten so much in my life that it doesn’t hold that same appeal for me …All the time... But show me a bar of good mint chocolate or orange and I do the same as anyone else … It must be good chocolate and proper chocolate though…Only the best …


Lips and chocolate

I enjoy what I eat…Food is about enjoyment and you may not enjoy the same things as I do but find foods you really like and learn about them…learn how healthy they are or not and maybe like me and my chocolate learn to apply moderation but I eat it when I fancy it…Food is for enjoyment and at the same time it should be good for us and with all the choices in the world we must all be able to find our happy medium…Don’t you think?

Thank you for reading I hope you enjoyed my breakfast foods …What do you eat for breakfast? Please let me know in comments xxx

About Carol Taylor:

Enjoying life in The Land Of Smiles I am having so much fun researching, finding new, authentic recipes both Thai and International to share with you. New recipes gleaned from those who I have met on my travels or are just passing through and stopped for a while. I hope you enjoy them.

I love shopping at the local markets, finding fresh, natural ingredients, new strange fruits and vegetable ones I have never seen or cooked with. I am generally the only European person and attract much attention and I love to try what I am offered and when I smile and say Aroy or Saab as it is here in the north I am met with much smiling.

Some of my recipes may not be in line with traditional ingredients and methods of cooking but are recipes I know and have become to love and maybe if you dare to try you will too. You will always get more than just a recipe from me as I love to research and find out what other properties the ingredients I use contain to improve our health and wellbeing.

Exciting for me hence the title of my blog, Retired No One Told Me! I am having a wonderful ride and don’t want to get off, so if you wish to follow me on my adventures, then welcome! I hope you enjoy the ride also and if it encourages you to take a step into the unknown or untried, you know you want to…….Then, I will be happy!

Thank you once again for reading this post I hope you all have a great week xxx



Fruity Friday…The Raspberry…

Fruity Fridays The Raspberry


Welcome to Fruity Friday today I am showcasing a fruit which is synonymous with desserts and I definitely am not the desert queen by any means…I may make the odd ice cream or a fruit compote but my culinary skills lie elsewhere I am a savoury lady although I  used to make birthday cakes when my kiddies were young and I wish I had the photos but I didn’t back them up and lost all of them a few years ago…Lesson learnt the hard way … I think my favourite was Goldilocks and the three bears and of course, I made numerous forts and fairy castles…I digress…

I suppose this is what has stopped me my lack of dessert making in showcasing a fruit which I love… fresh or frozen it freezes very well…The Raspberry…


Raspberries are an excellent source of Vitamin C, manganese and dietary fibre. They are a very good source of copper and a good source of Vitamin K, Vitamin E, magnesium, folate, omega-3 fatty acids and potassium.

A little powerhouse of benefits…

Spicy Raspberry Sauce.

  • I punnet of raspberries
  • 3 tbsp. Hot pepper sauce
  • 1/2 cup honey
  • 1/2 tsp. smoked paprika

Let’s get saucy…

In a blender, purée raspberries with 1/4 cup water; strain through a fine-mesh sieve over a medium bowl, pushing the mixture through with rubber spatula.

Into the raspberry mixture, whisk the honey, smoked paprika, 1/8 tsp salt, and remaining 3 tablespoons hot sauce.

This spicy little dip is lovely with chicken wings or sliced strip steak…

I like raspberries made into a fruit compote and I love it with porridge oats …To make the compote measure 3 cups of fresh or frozen raspberries, 1/3-1/2 cup of sugar, I tsp lime juice…Just pop your berries in a saucepan on a low heat with half the sugar if you think you need a splash of water then add it bring to a slow rolling boil and let simmer until the sugar has dissolved and the fruit has broken down add your lime or lemon juice.

I don’t mind the pips but if you prefer a smoother compote then pass the mixture through a fine sieve.

raspberries jam-3483528_1280

Adjust the sugar depending on how sweet you like your compote ..I prefer mine on the tart side …This will keep in the fridge for about a week or freeze it in portions.

You could also do a mix of different berries, blackberries, blueberries, cranberries which is also very nice and something which I do…

A compote is also lovely served with natural or greek yoghurt…

Raspberry Balsamic Vinaigrette.

Mix raspberries and sugar together in a bowl; set aside until mixture is juicy, about 10 minutes.

Mash berries using a fork until liquefied if you prefer a smoother vinaigrette then blitz in a small mixer.

Pour berry mixture into a jar with a lid; add balsamic vinegar, olive oil, honey, and salt. Cover the jar with a lid and shake until dressing is mixed well.

Store in refrigerator.

Raspberry Smoothies.

Raspberry Protein Shake

Doesn’t that look beautiful? To me, it just screams drink me the colour is awesome so vibrant.


  • 3/4 cup of coconut water
  • 1/3 cup of greek yoghurt
  • 1/2 cup of frozen raspberries
  • 1/2 medium beetroot(raw) peeled and diced.
  • 1 tbsp honey ( optional)
  • 1 tbsp chia seeds ( optional)

Let’s, Blitz!

Measure all the ingredients into your blender and blitz away… The colour was amazing a beautiful colour and it tasted very nice not too sweet and I did add honey.

This smoothie can be drunk instead of a drink with protein powder and the like in it …An alternative to bought protein drinks…Having never had a protein drink I do not know what they taste like although I have listened to others who say well they don’t taste great but I drink them anyway…Really!

I think I know which one I would rather drink…Don’t you??

Did you know?

raspberries spoon-3188377_1280

Each raspberry consists of around 100 individual tiny fruits, called drupelets, filled with one seed. They are arranged in a shape of a helmet around the centrally positioned small stem. When ripe raspberries are harvested from the plant, the stem remains on the mother plant, leaving the hole in the middle of the fruit.

Did you know?

Scotland is famous for its raspberry growing. In the late 1950s, raspberries were brought down from Scotland to London on a steam train known as the Raspberry Special.

I think my abiding memory of raspberries is one picking them as a child and two my nan used to make the best trifle with raspberries no custard just plain sponge, raspberries and jelly made with raspberry juice and served with lovely fresh cream …Very simple and how I make my trifles to this day…Nothing fancy…Just simply done so fruity and fresh…

So no I am not a fancy dessert queen just simple flavours and that is how I roll…No airs and graces…Just me…

I hope you have enjoyed this post and if you have please pin it or share on your favourite social media … Comments in the comments section it really makes my day to hear from you…What is your favourite recipe using raspberries???

Enjoy your weekend, have fun and laugh a lot and be mindful xxx


Retired No One Told me…Health, Heaven and Hell!

Welcome to my weekly roundup of posts…First things first though…


Happy International Women’s Day to all you ladies out there…You Rock! 


The sculptures are quite graphic in a …and I am searching for the word here…some look a little like paper mache figures and the painting is crude but it gets the message over …Be Good!

It is then over to some unusual recipes… I don’t know how many of you read my post on Jack Fruit over at Sally’s ?… It is classed as the Wonder Tree and was not a fruit I had eaten much of even though I have a tree in my garden which bears copious amounts of these very large fruits every year but I cooked it as I had heard it was popular with many vegans as a substitute for pulled pork …

Moi yes me who questions everything…I must have been a teacher’s nightmare as a kid…Well, it is now being promoted as a very viable alternative which can feed the world. See this article which Sally from Smorgasbord sent me…With the comment ..look what I have started…Who me???



Fruity Friday and this week it was the turn of the very vibrant, pretty Dragon Fruit.

Carol cooks! Dragon Fruit


It was then the turn of Sally with more wise words on Hydrogenated Fats…Well worth a read if you missed it and if you didn’t worth another read…I always read articles like this more than once so that I can digest it all…

cropped-for-web Sally Cronin


I then took a little break, not for any particular reason I was just doing maintenance on older posts and checking links etc… Tidying photos up and making sure they had a description much easier to find now.

Tuesday it was Boot camp where I told you a little about what I eat and I also tested a new protein drink …using fresh fruit, coconut water and cashew nuts but using dates for sweetener instead of honey which is my preferred sweetener…It was nice but I prefer the raspberry one I made the week before.

No more diets

I just keep reading about the levels of iron in these protein powders and just know that in a few years time when people start getting sick and it is attributed to protein powders I will be proved right once again. It happens time and time again and to me, it seems the consumer never learns…


Lastly, it is my food column over at Sally’s place. My recipes for Hot Cross buns and fish for Easter which falls on April the Ist this year.


That’s all for my weekly round-up this week… I am now popping over to Sally’s to celebrate International Women’s Day 🙂 xx

Are you coming ????