The 10 Best Protein Shake Recipes
Discover 10+ protein shake recipes with flavors for every taste. These easy shakes are packed with protein to keep you energized and satisfied.
READ: The 10 Best Protein Shake Recipes
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Peanut Butter Banana Baked Oatmeal Cups
Peanut Butter Banana Baked Oatmeal Cups
Delicious peanut butter banana baked oatmeal cups made with protein-packed peanut butter and naturally sweetened with bananas and just a touch of pure maple syrup. These easy banana baked oatmeal cups are easily made gluten-free and dairy-free. A wonderful, freezer-friendly breakfast that’s great for both adults & kids! There’s something ridiculously good about oatmeal, especially
How To Bulk Like A Pro (Using Science)
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Here are two things you might find helpful:
1. My Free Training Program Quiz: https://jeffnippard.com/pages/quiz (figure out which program is best for you)
2. My Nutrition App: http://bit.ly/jeffmacrofactor (Use code Jeff for a FREE 2 week trial)
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In This Video:
I cover how to bulk the proper way. You’ll learn how to build muscle while minimizing fat gain through your diet, training, cardio and supplements.
References:
Bulking vs Maingaining
https://pubmed.ncbi.nlm.nih.gov/12094125/
Bulking in Experienced Lifters
https://pmc.ncbi.nlm.nih.gov/articles/PMC6942464/
https://pmc.ncbi.nlm.nih.gov/articles/PMC8167794/
https://www.researchgate.net/publication/339573950
Protein Intake
https://pubmed.ncbi.nlm.nih.gov/28698222/
Coffee
https://pubmed.ncbi.nlm.nih.gov/29167102/
Fish Oil
https://pubmed.ncbi.nlm.nih.gov/34505026/
https://pubmed.ncbi.nlm.nih.gov/35914448/
https://pmc.ncbi.nlm.nih.gov/articles/PMC9641984/
https://pubmed.ncbi.nlm.nih.gov/30646157/
Magnesium
https://pmc.ncbi.nlm.nih.gov/articles/PMC3958794/
https://academic.oup.com/sleep/article/45/4/zsab276/6432454
Vitamin D
https://pmc.ncbi.nlm.nih.gov/articles/PMC10518189/
Ashwagandha
https://examine.com/supplements/ashwagandha/?show_conditions=true
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Timestamps:
0:00 – My bulking experiment
2:00 – Bulking builds more muscle than maingaining
4:00 – Bulking nutrition
7:34 – My full day of eating on a bulk
9:04 – Training on a bulk
10:50 – Should you do cardio on a bulk?
11:27 – What supplements to take on a bulk
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Written by Jeff Nippard
Research Assistant: Max Edsey
Filmed by Matt Dziadecki https://www.instagram.com/dziadecki/
Additional Filming by Cam Cline https://www.instagram.com/cameronncline/
More Filming by Brandon Wells https://www.instagram.com/brandonblurts/
Edited by Rickie Ho, Jeff Nippard (https://twitter.com/coldgamerick)
Graphics by Rickie Ho, Jeff Nippard & Meraki Films
Music Arranged by Jeff Nippard
Music sourced from Epidemic Sound
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About me: I’m a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I’ve been training for 15 years drug-free. I’m 5’5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).
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Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.
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Cheddar-Stuffed Sweet Potato BBQ Turkey Meatloaf
Cheddar-Stuffed Sweet Potato BBQ Turkey Meatloaf
Outrageously delicious sweet potato BBQ turkey meatloaf stuffed with sharp cheddar cheese. This high-protein turkey meatloaf is easy to make and bound to become a dinner staple! Freezer-friendly and perfect served with your fav side dishes. During cozy winter months, I always seem to come back to this recipe for yummy BBQ turkey meatloaf. Truthfully,
Whole-Grain Cinnamon-Apple Pancakes
These hearty pancakes combine oats and white whole-wheat flour for 100% whole-grain goodness. They cook up fluffy, yet somehow maintain a beguiling creamy texture inside. A little shredded apple goes into the batter for sweetness, but the majority of the apple is cooked down for the sweet, fruity topping.
We serve these pancakes with ¼ cup plain 0% Greek yogurt as additional topping to get this breakfast up to 19g of protein. Which should help keep you full for hours. These pancakes are sweet enough and shouldn’t need syrup if you want to start your day off with a balanced meal.
Active time: 33 minutes Total time: 33 minutes
Whole-Grain Cinnamon-Apple Pancakes
Ingredients
- 2 medium gala or Honeycrisp apples, peeled and cored
- 2 tbsp unsalted butter
- 2 tbsp maple syrup
- 1 1/4 tsp ground cinnamon, divided
- 3/4 cup (90g) white whole-wheat flour
- 2/3 cup (60g) quick-cooking oats
- 2 tsp baking powder
- 2 tsp sugar
- 1/4 tsp salt
- 1/4 tsp baking soda
- 2 cup (235g) plain 0% Greek yogurt, divided
- 1 tsp vanilla extract
- 1 large egg
Directions
Cut one apple in half; shred half of the apple and set aside. Dice remaining 1 1/2 apples. In a small saucepan over medium heat, melt butter. Stir in diced apple and 1/4 cup (59ml) water; cover and cook until the apple is tender, 10–12 minutes. Stir in maple syrup and 1/4 tsp cinnamon.
Meanwhile, in a large bowl, stir together flour, oats, baking powder, sugar, salt, baking soda and the remaining 1 tsp cinnamon. In a medium bowl, whisk together yogurt, remaining 1/2 cup (118ml) water, vanilla and egg. Add yogurt mixture and shredded apple to flour mixture; stir until just combined.
Heat a large non-stick griddle or non-stick skillet over medium heat. Spoon a scant 1/4 cup batter per pancake onto a hot griddle. Cook until tops are dotted with bubbles and edges look cooked, 3–4 minutes. Turn and cook 2–3 minutes on the other side, or until cooked through. Top pancakes with ¼ cup Greek yogurt and apple mixture.
Serves: 4 | Serving Size: 3 pancakes, topped with ¼ cup Greek yogurt and ¼ cup apple topping
Nutrition (per serving): Calories: 357; Total Fat: 9g; Saturated Fat: 4g; Monounsaturated Fat: 3g; Polyunsaturated Fat: 1g; Cholesterol: 73mg; Sodium: 532mg; Carbohydrate: 52g; Dietary Fiber: 6g; Sugar: 21g; Protein 19g
Nutrition Bonus: Potassium: 442mg; Iron: 11%; Calcium: 31%
Originally published November 2020; Updated February 2026
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गर्भावस्था के दौरान वज़न को कैसे कंट्रोल करें? | Weight Control during Pregnancy: How?| Dr Smita Rai
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स्वास्थ्य प्लस नेटवर्क अपने दर्शकों को चिकित्सा सलाह प्रदान नहीं करता है। स्वास्थ्य प्लस नेटवर्क पर उपलब्ध वीडियो/सामग्री केवल सूचनात्मक उद्देश्यों के लिए है, और यह डॉक्टर/स्वास्थ्य के क्षेत्र से जुड़े एक्सपर्ट द्वारा दिए जाने वाले निर्णय का विकल्प नहीं है। अपने स्वास्थ्य संबंधी मामलों के लिए सदैव किसी योग्य स्वास्थ्य पेशेवर से परामर्श लें।
Swasthya Plus Network does not provide medical advice. Content on Swasthya Plus Network is for informational purposes only, and is not a substitute for the professional judgment of a doctor/health professional. Always seek the advice of a qualified health professional for your health concerns.
स्वास्थ्य और जीवन शैली पर आधारित डिजिटल प्लेटफॉर्म ‘स्वास्थ्य प्लस’ से जुड़ने के लिए हमारे यूट्यूब चैनल (https://www.youtube.com/SwasthyaPlusHindi) को सब्सक्राइब करें। नए वीडियो की नोटिफिकेशन पाने के लिए बेल आइकॉन पर क्लिक करें।
For requesting contact details of doctors – please message Swasthya Plus on Facebook: www.facebook.com/SwasthyaPlusHindi).
For feedback and business inquiries/ organise a doctor interview, contact Swasthya Plus Hindi at hello@swasthyaplus.com
Swasthya Plus Hindi, the leading destination serving in India for Health Tips in Hindi on health, hygiene, nutrition, lifestyle, and more!
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The Link Between Milk and Parkinson’s Disease
Is the brain damage associated with milk consumption due to the banned pesticide heptachlor or the milk sugar galactose?
Parkinson’s disease is a neurodegenerative brain disorder that affects millions of people. What causes it? Well, if you look at lifestyle factors associated with Parkinson’s disease, dairy consumption is the strongest dietary factor associated with an increased risk of Parkinson’s disease. In fact, dairy products are the only food group consistently linked with a high risk of developing Parkinson’s. Five large prospective studies have confirmed the link. This includes the two Harvard cohorts, the Nurses’ Health Study and the Health Professionals Follow-up Study, which followed more than 100,000 people combined for decades in “the largest analysis of dairy and PD [Parkinson’s disease] to date,” analyzing more than 1,000 newly diagnosed cases. All the studies found a link between dairy and Parkinson’s, with most finding a significant link—about a 50% increase in risk overall in those drinking the most milk compared to those drinking the least, at a p-value below 0.00001, meaning there’s less than a 1 in 100,000 chance you’d randomly get a finding that extreme. You can see this in the chart below and at 1:13 in my video, The Role Milk May Play in Triggering Parkinson’s Disease.
Okay, but why is there a link at all? “Despite clear-cut associations between milk intake and” incidence of Parkinson’s, “there is no rational explanation,” concluded one review. A year later, though, we got a clue: “Midlife milk consumption and substantia nigra neuron density at death.” What does that mean? Parkinson’s is caused primarily by the loss of a certain type of nerve cells in a critical part of the brain, with symptoms first appearing once most of these neurons have died. So one study looked at how much milk people drank when they were in their 40s, 50s, and 60s, and then examined their brains at autopsy and counted how many of those critical neurons they had left. In every single quadrant, neuron density was highest “in those who consumed no milk and lowest in those who consumed the most milk.” Even after removing the Parkinson’s cases, those drinking two cups (473 mL) of milk a day had up to 40% fewer nerve cells in most quadrants of that critical brain region. What’s in milk that could be wiping out brain cells? Among the people who drank the most milk, residues of the pesticide “heptachlor epoxide were found in 9 out of 10 brains.” So, maybe the finding of pesticide residues more commonly in the brains of those who drank the most milk could explain how milk could be cause-and-effect related to Parkinson’s disease risk.
Now, that’s not the only potential explanation. In one of my videos, I talked about how meat contains that clumpy neurotoxic protein alpha-synuclein. Well, dairy products may contain trace amounts as well, but we don’t have confirmation of that. Could the milk sugar “galactose be the missing link?” Galactose is what the lactose in milk breaks down into once it’s in the body. It’s also what’s used to induce aging—to experimentally cause aging—in the brain. When you drink it, the galactose is picked up by your brain within a few hours, and for doses above 100 mg/kg, it appears that galactose can cause pathological alterations in brain cells, similar to those observed in Parkinson’s disease. This amount “can be reached and surpassed” by simply drinking two glasses (473 mL) of milk (the main dietary source of galactose) each day. And of all your brain cells, those dopaminergic neurons—the ones that you need to retain to prevent Parkinson’s—may be more vulnerable to galactose-induced damage because they are more vulnerable to oxidative stress.
Galactose may also explain the findings linking milk drinking with higher death rates. You may be thinking, “Well, duh—the saturated butterfat is just cutting people’s lives short,” but higher mortality with high milk consumption has been observed regardless of the milk fat content. Skim milk might be fat-free, but it’s not lactose-free.
Can’t you just drink lactose-free milk, like Lactaid? That has the lactase enzyme added to make lactose-free milk. But it just breaks down lactose into galactose in the carton rather than in your gut, so you’re still ingesting the same amount of galactose. Perhaps it’s no wonder that more milk intake at midlife may be linked to a greater rate of cognitive decline. Remember, researchers use galactose to create brain aging in the laboratory. D-galactose, a metabolic derivative of lactose, has been extensively used in animal models “to mimic cognitive aging” through oxidative stress. Compared to those who said they “almost never” drink milk, those drinking more than one glass (237 mL) a day appear more likely to suffer a decline in global cognitive function.
Doctor’s Note
Here’s the meat video I mentioned: The Role Meat May Play in Triggering Parkinson’s Disease.
You may remember that I’ve explored this before in Could Lactose Explain the Milk and Parkinson’s Disease Link?. Uric acid may also be a contender—see Parkinson’s Disease and the Uric Acid Sweet Spot.
For more on Parkinson’s disease, check out related posts below.
Buttermilk Ranch Dressing (Lightened Up)
This post may contain affiliate links. Read my disclosure policy.
This homemade buttermilk ranch dressing recipe is creamy, tangy, and packed with fresh herbs. Made with Greek yogurt and buttermilk, it’s a lightened up version of the classic that tastes just as rich and satisfying.
Lightened Up Buttermilk Ranch Dressing
There is nothing better than homemade buttermilk ranch dressing! Store-bought dressing just doesn’t do it for me, especially knowing how easy it is to make it myself. I love this dressing over a garden salad or for dipping my favorite veggies, but of course, there are endless ways to use ranch, from Buffalo Wings to Parmesan Asparagus Fries.
Why This Lightened Up Ranch Dressing Works
I modified this recipe from an old friend Susan’s blog, Farmgirl Fare. She was a former California city chick turned Missouri farm girl, complete with chickens, sheep and donkeys. I don’t know what become of her, she hasn’t posted on her blog since 2014. I used to tell her how lucky she was to have her own farm fresh eggs and fresh produce, and she used to tell me me how lucky I am to live near a Trader Joe’s! My family has been enjoying this recipe for years now and I know you’ll love it too.
- Creamy but lighter: Greek yogurt and fat-free sour cream create a rich, creamy base with fewer calories than the traditional version.
- Big flavor: Garlic powder, onion powder, and fresh herbs give this dressing that classic ranch taste without the seasoning packet.
- Versatile: Use it as a salad dressing, veggie dip, or sauce for wraps and bowls.
- Make-ahead friendly: The flavor actually gets better as it sits!
Yield: servings
Serving Size: 1 /4 cup
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In a small bowl or large measuring cup, combine the sour cream, yogurt, mayonnaise, garlic, powder, onion powder, parsley, chives, salt, and cracked pepper. Mix well.
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Stir in the white balsamic vinegar; then buttermilk.
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Adjust the seasonings to taste, adding another tablespoon of balsamic vinegar if desired. The flavors will become bolder over time.
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Serving: 1 /4 cup, Calories: 52.5 kcal, Carbohydrates: 5.5 g, Protein: 3.5 g, Fat: 2 g, Sodium: 289 mg, Sugar: 4 g
Ingredients You’ll Need
Below are the ingredients for this homemade buttermilk ranch dressing. See the recipe card for exact measurements.
- Fat-free sour cream adds creaminess without extra fat.
- Fat-free Greek yogurt to bring tang and boost protein.
- Light mayonnaise (like Hellman’s) for that classic ranch richness.
- Garlic powder and onion powder for bold, savory flavor.
- Fresh chives and parsley add brightness and color.
- Salt and freshly ground black pepper to taste.
- White balsamic vinegar give the dressing a subtle tang.
- 1% low-fat buttermilk to thin the dressing and add signature ranch flavor.
How to Make Buttermilk Ranch Dressing
This buttermilk ranch dressing recipe couldn’t be easier to make.
- Combine the base: Mix together the sour cream, Greek yogurt, light mayonnaise, garlic powder, onion powder, chopped parsley, chopped chives, salt, and freshly ground pepper.
- Add the tang: Stir in the white balsamic vinegar, then slowly whisk in the buttermilk.
- Adjust and chill: Taste and adjust the seasoning. You can add more vinegar to make it tangier, or additional salt, pepper, and herbs.
Tips from Gina’s Test Kitchen
- Use fresh herbs when possible: They make a big difference in flavor and color. I’ve found that dried parsley and chives tend to be pretty bland, adding hardly any flavor at all.
- Let it rest: Ranch dressing tastes even better after it sits in the fridge for a few hours. I always make this dressing ahead of time so it has some time to chill!
- Control the thickness: For dipping, use slightly less buttermilk. For salads, thin it out a bit more.
My Favorite Ways to Use This Buttermilk Ranch Dressing
Storage Tips
Store in an airtight container or mason jar for up to 5 days. Stir well before serving. Because this buttermilk ranch dressing recipe is made with fresh dairy and herbs, it’s best enjoyed within a few days for maximum freshness.
More Homemade Dressings You’ll Love
Smoked Salmon & Brussels Sprout Scrambled Egg Whites
If you like a quick breakfast of scrambled egg whites, you’ll love them with slivered, browned Brussels sprouts and savory smoked salmon. Paired with whole grain toast to make it a complete meal, and you’re ready to take on the day!
Smoked Salmon & Brussels Sprout Scrambled Egg Whites
Ingredients
- 8 egg whites
- ¼ tsp salt
- ¼ tsp black pepper
- 1 tsp olive oil
- 1 lb brussels sprouts, thinly sliced
- 4 oz smoked salmon, roughly chopped
- 1 cup grape tomatoes, halved
- 1/4 cup fresh parsley, roughly chopped
- 1/4 cup salsa
- 4 slices whole grain bread, toasted
Directions
In a small bowl, whisk together the egg whites, salt and pepper and set aside.
Place a large, nonstick saute pan over medium-high heat for a few seconds, then add the oil. Add the Brussels sprout and saute, stirring occasionally, until browned and softened, about 4 minutes. Add the egg whites and smoked salmon and lower the heat to medium-low, and stir to combine.
Cook until the eggs form curds, then add tomatoes and parsley and stir until the eggs are cooked through and the tomatoes are warmed. Serve immediately with salsa and toasted bread.
Serves: 4 | Serving Size: 1 1/4 cups scramble + 2 tbsp salsa + 1 piece of toast
Nutrition (per serving): Calories: 271; Total Fat: 7g; Saturated Fat: 1g; Monounsaturated Fat: 3g; Polyunsaturated Fat: 1g; Cholesterol: 7mg; Sodium: 683mg; Carbohydrate: 35g; Dietary Fiber: 4g; Sugar: 5g; Protein: 21g
Nutrition Bonus: Vitamin D: 49%; Calcium: 7%; Iron: 12%; Potassium: 724mg; Vitamin A: 25%; Vitamin C: 139%
Originally published October 20, 2018; Updated February 2026
The post Smoked Salmon & Brussels Sprout Scrambled Egg Whites appeared first on MyFitnessPal Blog.
Studying Nutrition and Dietetics in Nigeria: Course Overview & Job Opportunities
In this video, we delve into the exciting world of studying Nutrition and Dietetics at Nigerian universities.
Join us as we explore the ins and outs of this dynamic field, uncover the diverse opportunities it offers, and provide valuable insights for aspiring students.
From specialized courses to practical experiences, internships, and career prospects, we’ve got you covered. Discover why pursuing a degree in Nutrition and Dietetics can pave the way for a rewarding and impactful career in promoting health and wellness.
I hope you find this video helpful.
Let me know in the comment if you have any questions or need further clarification.
* Link:
– Studying Medicine in Nigeria: https://youtu.be/HHcm6XpHgzk
– Studying Medical Laboratory Science in Nigeria: https://youtu.be/yl_LsoF56EM
– School of Nursing Form: https://studentship.com.ng/school-of-nursing-form/
– Universities Offering Nursing in Nigeria: https://studentship.com.ng/universities-offering-nursing-in-nigeria/
– School of Nursing in Nigeria: https://studentship.com.ng/schools-of-nursing/
– Nursing School Admission https://studentship.com.ng/school-of-nursing-admission/
* How Much University Students Spend on Food – https://youtu.be/cXbS0rpMrdk
* How to Stay Awake to Study at Night – https://youtu.be/5k4lqce_n4M
* Student Food Timetable – https://studentship.com.ng/nigerian-student-food-timetable/
* Hostel Accommodation – https://youtu.be/Tug_RyeG2zE
* Hostel vs Off Campus Accommodation – https://studentship.com.ng/hostel-or-off-campus-accommodation/
* Tips on How to Stay Awake While Studying – https://studentship.com.ng/how-to-stay-awake-at-night-to-study/
* Spotify: https://open.spotify.com/show/0NQhh5vrlYoFfqwto8VtAS
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