Why are nuts associated with decreased mortality, but not peanut butter?
According to the largest study of risk factors for death in human history, a poor diet causes more deaths than anything. Cigarettes only kill about 8 million people a year, whereas humanity’s diet kills millions more, as you can see below and at 0:20 in my video Do the Health Benefits of Peanut Butter Include Longevity?.What are the worst aspects of our diet? Processed meat? Twinkies? Soda? No, the five deadliest things about our diet are: not enough fruit, not enough whole grains, not enough vegetables, too much salt, and not enough nuts and seeds, as shown here and at 0:42 in my video.
Nuts should come as no surprise since interventional trials have shown that eating nuts improves artery function, and arterial diseases like heart disease are among our leading killers. But that’s not all nuts can do. They may also improve blood sugar control, lower cholesterol, suppress inflammation, reduce oxidative stress, and feed our friendly gut flora. Do all nuts do that, or just tree nuts?
What about peanuts and peanut butter? About half of peanut consumption in the United States is from peanut butter, but the link between peanut butter consumption and mortality has not been evaluated thoroughly. To get that specific, we can call on the National Institutes of Health-AARP study, the largest prospective health and diet study in history that followed more than half a million people since the 1990s.
Researchers found that nut consumption in general appeared to protect against all-cause mortality, meaning nut-eaters live—on average—longer lives. Specifically, they are less likely to die from cancer, cardiovascular disease, liver disease, respiratory disease, kidney disease, and infectious causes (so, maybe nuts help immunity as well). However, no such associations were found for peanut butter. So, when it comes to living longer, peanut butter doesn’t seem to count. Why?
Well, we know peanut butter consumers tend to eat more meat, smoke cigarettes, and are less likely to exercise, but the researchers controlled for all those factors, as well as their alcohol consumption, fruit and veggie intake, education, and more. So, it’s not like the peanut butter eaters were just eating more white bread sandwiches or something. (The researchers didn’t control for sugar, though, so it’s possible they could have been eating more sugary jelly.)
Another explanation: It could be the processing that goes into making peanut butter—the added trans fat, oil, salt, and sugar. But regular nuts are also often eaten with added oil, sugar, and salt.
Could it just be the peanuts themselves? Technically, they aren’t nuts, so maybe they don’t have the same benefits. But no, a meta-analysis of all such studies found the same nut-like benefits for whole peanuts, but not peanut butter.
Well, one thing missing from even no-salt, oil-free, sugar-free nut and seed butters is intact cellular structure. As I noted in How Not to Diet, no matter how well we chew whole or chopped nuts, some of the nutrients remain trapped in tiny particles that deliver a bounty of prebiotic goodness to our friendly gut flora. That makes me wonder if there would have been any difference between chunky and smooth peanut butter.
Meanwhile, there is “compelling evidence” to recommend eating nuts (preferably raw nuts over salted or toasted, and whole or chopped nuts rather than nut butters) at least three times a week to maximize our chance of living a longer and healthier life.
Doctor’s Note
The healthiest nut may be walnuts. See Walnuts and Artery Function.
Won’t nuts make you fat, though? See Nuts and Obesity: The Weight of Evidence.
I mentioned my book, How Not to Diet, which you can read more about here. (All proceeds from my books are donated to charity.)
These buffalo chicken protein bars are the latest trending recipe taking social media by storm — and for good reason. Made with ground chicken, blue cheese crumbles, and a crispy panko-parmesan crust, they’re baked to golden perfection and served with buffalo sauce and blue cheese dressing for the ultimate dipping experience.
If you’ve been scrolling TikTok or Instagram lately, you’ve probably seen chicken protein bars everywhere. They’re basically a genius way to turn ground chicken into something that looks and feels like a crispy snack bar — loaded with protein and packed with flavor. Think of them as a cross between a chicken tender and a granola bar shape, but way more satisfying.
Why You’ll Love These Chicken Protein Bars
These aren’t your average chicken recipe. Here’s what makes them special:
High protein — Ground chicken packs serious protein into every bite.
Crispy without frying — The panko and parmesan crust gets golden and crunchy in the oven.
Buffalo blue cheese flavor — Blue cheese crumbles inside + buffalo sauce and blue cheese dressing for dipping = flavor bomb.
Easy to meal prep — Make a batch and enjoy them all week.
Kid-friendly shape — The bar/stick shape makes them fun and dippable.
Ingredients You’ll Need
Here’s a quick breakdown of what goes into these chicken protein bars:
Ground chicken — The star of the show. It’s lean, mild, and perfect for shaping into bars.
Sea salt + garlic powder — Simple seasoning that lets the other flavors shine.
Minced carrot and celery — Adds moisture, subtle crunch, and a nod to buffalo chicken wing vibes.
Blue cheese crumbles — Mixed right into the chicken for tangy pockets of flavor.
Eggs — Helps bind everything together and acts as the egg wash for the coating.
Panko crumbs + parmesan cheese — The secret to that irresistible golden, crispy crust.
Blue cheese dressing + buffalo sauce — For dipping. Because what’s a chicken bar without the sauce?
How to Make My Buffalo Chicken Protein Bars
The process is surprisingly simple — no fancy equipment needed!
Step 1: Mix the Chicken Mixture
Combine the ground chicken, salt, garlic powder, minced carrot, minced celery, blue cheese crumbles, and whisked eggs in a bowl. Mix until everything is evenly distributed.
Step 2: Roll It Out
Place the chicken mixture on a heavily floured piece of parchment paper. Wet your hands (this prevents sticking!) and press it down. Add a third of the panko mixture on top, cover with another piece of parchment, and roll it out to about ½-inch thick with a rolling pin.
Step 3: Coat and Bake
Remove the top parchment, brush with egg wash, and pile on the remaining panko-parmesan mixture. Spray with avocado oil and bake at 375ºF for 17–20 minutes until golden brown and crispy.
Step 4: Cut and Dip
Let the chicken rest for 5 minutes (patience!), then cut into 2–3 inch wide strips. Serve with blue cheese dressing and buffalo sauce for dipping.
Tips for the Best Chicken Protein Bars
Wet your hands before pressing the chicken mixture — it’s sticky!
Don’t skip the flour on the parchment paper. It prevents everything from sticking.
Extra crunch? Add more panko and parmesan on top before baking.
Use a sharp knife to cut clean strips after resting.
Avocado oil spray helps the top get extra crispy and golden.
How to Serve Chicken Protein Bars
The buffalo and blue cheese combo is classic, but there are plenty of ways to enjoy these:
Game day appetizer — Set out a platter with dipping sauces and watch them disappear.
Meal prep protein — Pair with a side salad or roasted veggies for a balanced meal.
Lunchbox friendly — Kids and adults alike love the bar shape.
Switch up the sauce — Try ranch, honey mustard, or sriracha mayo.
Variations and Substitutions
Ground turkey — Works as a 1:1 swap for the ground chicken.
Gluten-free — Use gluten-free bread crumbs and gluten-free flour.
No blue cheese? — Swap for shredded mozzarella or cheddar.
Spicy version — Add a pinch of cayenne pepper to the chicken mixture.
Different bread crumbs — Italian-seasoned bread crumbs or crushed crackers work great too.
Refrigerator — Store in an airtight container for up to 4 days.
Freezer — Freeze cooked bars in a single layer, then transfer to a freezer bag. Good for up to 3 months.
Reheat — Pop them in the oven at 375ºF for 8–10 minutes or air fry at 375ºF for 5 minutes to get the crunch back.
Chicken Protein Bars with Dipping Sauce
If you love this recipe, be sure to check out some of our other high-protein favorites!
Baking Sheet
Parchment Paper
Rolling Pin
Mixing Bowls
Silicone Brush
Preheat the oven to 375ºF.
Add the ground chicken, salt, garlic powder, carrot, celery, blue cheese crumbles, and eggs to a bowl and mix to combine.
Add the panko and parmesan cheese to a separate bowl and mix to combine.
Lay a piece of parchment paper down on a flat surface. Heavily dust the parchment paper with flour. Transfer the chicken mixture to the parchment paper. Wet your hands and gently press the chicken down. Pour ⅓ of the panko mixture over the chicken. Cover the chicken with parchment paper and roll the chicken out with a rolling pin until it is about a ½-inch thick.
Once the chicken is rolled out, remove the top layer of parchment paper and brush the top with the egg mixture. Add the rest of the panko mixture. For extra crunch, add more panko and parmesan cheese.
Spray the chicken with avocado spray. Transfer to the oven and bake for 17–20 minutes or until golden brown.
Remove from the oven and let it rest for 5 minutes. Cut into 2–3 inch wide strips.
Dip the chicken bars into blue cheese dressing and buffalo sauce. Enjoy!
You can swap the ground chicken for ground turkey.
Any type of bread crumb will work.
Feel free to use gluten-free bread crumbs and gluten-free flour to make this recipe gluten-free.
Nutrition information does not include the blue cheese dressing or buffalo dipping sauce.
Let’s chat about my favorite mineral today – magnesium!!
Hi friends! How are ya? I hope that you’re having a lovely morning. We are in Seoul right now! I’ll be sharing lots of adventures (probably too many) on IG stories if you’d like to follow along. We are also going to Tokyo and Kyoto.
For today’s post, I wanted to chat about the benefits of lovely magnesium and muscle cramps.
For most of my young adult life, I would wake up in the morning, point my toes to stretch, and my entire calf muscle would immediately seize up in the most violent cramp imaginable. I was genuinely convinced that I was going to perish. (It may sound dramatic but if you’ve ever experienced this, you understand.)
The cramps were even worse during both of my pregnancies. And knowing what I know now as an Integrative Health Practitioner, that makes complete sense, because growing babies draw heavily on their mother’s mineral stores, and magnesium is one of the first things to go. (Babies are AMAZING but they’re little mineral bandits.)
I wish so much that I had done functional lab testing after my girls were born, because magnesium deficiency can play a huge role in how a new mom feels, thinks, sleeps, and recovers. It could have changed my entire postpartum experience.
Since I started supplementing with magnesium consistently, I have not had a single muscle cramp. Not one. (Knock on wood!!) The cramp relief was honestly just the beginning of what I noticed.
If you are dealing with poor sleep, low-grade anxiety, fatigue, or mood swings that seem to have no clear cause, magnesium deficiency could be a major piece of the puzzle, and you might not even know it. This is one of the most common deficiencies I see when I start working with new clients, and it is also one of the most impactful things to address. Let’s chat about everything you need to know!
In This Post
Why So Many Women Are Magnesium Deficient
What Magnesium Actually Does in the Body
Signs You Might Be Low in Magnesium
The Different Types of Magnesium (and How to Choose the Right One)
Why a Full-Spectrum Magnesium Can Be a Game Changer
Topical and Bath Magnesium: Do They Work?
Foods That Are High in Magnesium
How to Test Your Magnesium Levels
FAQ
Why So Many Women Are Magnesium Deficient
Here is a number worth paying attention to: research from the USDA suggests that nearly half of Americans are not getting enough magnesium from their diet. That statistic does not account for the additional depletion that happens because of stress, certain medications, alcohol, poor gut absorption, or the demands of pregnancy and breastfeeding.
Women are particularly vulnerable for a few reasons. Estrogen and progesterone fluctuations throughout the menstrual cycle affect how the body uses and retains magnesium. Stress – which most women I know are carrying a LOT of – directly depletes magnesium because the body burns through it rapidly when the nervous system is working overtime. The modern food supply, even when we are eating well, tends to be lower in magnesium than it used to be due to soil depletion and the fact that food sits longer on the shelves.
It’s important to keep in mind that standard blood tests are a notoriously poor way to measure magnesium status. The body maintains a very tight range of magnesium in the blood, drawing from tissues and bones to keep blood levels looking normal even when your actual stores are low. This means you can have a “normal” blood magnesium result and still be functionally deficient at the cellular level. I’ll share my favorite test for this below!
What Magnesium Actually Does in the Body
Magnesium is involved in more than 300 biochemical reactions in the body! (Not a typo. That’s 300.) A deficiency can show up in so many different and seemingly unrelated ways.
Here is a short list of what magnesium is responsible for:
Muscle contraction and relaxation (including the heart muscle)
Nervous system regulation and stress response
Sleep quality, via its role in activating the parasympathetic nervous system and supporting melatonin production
Energy production at the cellular level
Blood sugar regulation and insulin sensitivity
Bone density (it regulates calcium uptake)
Hormone production and balance, including progesterone
Reducing inflammation
Supporting a healthy cortisol response
When magnesium is low, all of these functions are compromised to varying degrees.
That is why clients who start supplementing correctly often describe the experience as feeling like something they did not even know was missing has suddenly returned!!
Signs You Might Be Low in Magnesium
One of the reasons magnesium deficiency goes unrecognized so often is that the symptoms are incredibly common and easy to chalk up to stress, aging, or just being busy.
Here are some of the things to look for:
Muscle Cramps and Twitches
This was my biggest and most obvious symptom. Magnesium regulates muscle contraction and relaxation – when levels are low, muscles cannot fully relax, which leads to cramping, twitching, and spasms. Nighttime leg cramps and the kind of morning-stretch calf cramps I described are classic presentations. Eye twitches that come and go are another one I hear about often and have experienced myself.
Poor Sleep
Magnesium activates the parasympathetic nervous system, helps regulate melatonin, and supports the GABA receptors in the brain that promote calm and relaxation. When magnesium is low, the brain has a harder time winding down. You might notice trouble falling asleep, waking in the night, or consistently feeling unrefreshed even after a full night’s rest.
Anxiety and Irritability
The calming effect magnesium has on the nervous system is significant. Low levels are associated with heightened anxiety, a lower stress tolerance, and a kind of baseline irritability or emotional reactivity that feels hard to explain. Many clients notice within the first two to three weeks of supplementing that they just feel more even. They’re less reactive and feel more like themselves.
Fatigue and Low Energy
Because magnesium is essential for ATP production – the energy currency of every cell in your body – low levels mean your cells are literally not producing energy efficiently. This shows up as fatigue that does not fully resolve with sleep, afternoon crashes, and a general sense of running on empty.
Headaches and Migraines
Magnesium helps regulate blood vessel tone and neurotransmitter activity. Research has consistently linked magnesium deficiency to an increased frequency of headaches and migraines, particularly in women and particularly in the premenstrual phase of the cycle.
Worsening PMS
Magnesium plays a direct role in hormone regulation during the luteal phase. Low levels are associated with worse PMS symptoms including cramps, bloating, breast tenderness, mood swings, and cravings. If your PMS has been getting more intense, magnesium is one of the first places I look.
Constipation
Magnesium helps regulate muscle contractions in the digestive tract. Low levels can slow things down, contributing to constipation or sluggish digestion.
Brain Fog and Difficulty Concentrating
Magnesium supports healthy neurotransmitter function and nerve signaling. Deficiency can show up as difficulty focusing, a foggy feeling, or a sense that your thinking is just not as sharp as it used to be.
Bone Loss
Most people think of calcium when they think about bone density, but magnesium is equally important. It regulates calcium uptake and is needed to activate vitamin D, both of which are essential for maintaining strong bones. Without adequate magnesium, calcium supplementation can actually be counterproductive.
The Different Types of Magnesium (and How to Choose the Right One)
Here is where a lot of women go wrong – and it is genuinely not their fault, because the supplement aisle is overwhelming! Many of my new clients come to me already taking magnesium, but taking the wrong form for their specific needs and not feeling much of a difference. The type of magnesium matters a LOT.
Magnesium Glycinate
This is the form I recommend most often as a daily foundation. Magnesium glycinate is bonded to the amino acid glycine, which makes it highly bioavailable and very gentle on the digestive system. It is the go-to for sleep support, anxiety, muscle tension, and general deficiency replenishment. It is unlikely to cause loose stools (a common side effect with other forms), which makes it easier to take in meaningful doses. If you are only going to take one form, this is usually where I start.
Magnesium L-Threonate
This is the only form of magnesium that has been shown to effectively cross the blood-brain barrier, meaning it can raise magnesium levels specifically in the brain. It is particularly useful for cognitive support, memory, mood, and neurological health. Some people take it alongside glycinate – glycinate for body and general calming, threonate for brain and focus. It is more expensive than glycinate, but for women dealing with brain fog or cognitive concerns, it can be worth it.
Magnesium Malate
Magnesium malate is bonded to malic acid, which is involved in cellular energy production. This form is particularly useful for women dealing with fatigue, muscle pain, or fibromyalgia-type symptoms. It is well absorbed and generally gentle on the stomach. If your biggest complaint is energy and muscle recovery rather than sleep or anxiety, malate is worth considering.
Magnesium Citrate
Citrate is one of the most common and affordable forms, and it is reasonably well absorbed. The catch is that it has a laxative effect at higher doses, which can be helpful if you are also dealing with constipation, but less ideal if you are not. It is a fine option for occasional use or for digestive support, but not always the best choice as a daily supplement for women specifically looking to address sleep, hormones, or anxiety.
Magnesium Oxide
This is the form found in many cheap, widely available supplements. It has poor bioavailability – meaning most of it passes through without being absorbed – and its main use is as a laxative. I generally do not recommend it as a therapeutic form for addressing deficiency.
Why a Full-Spectrum Magnesium Can Be a Game Changer
Because different forms of magnesium support different functions in the body, there is a real argument for using a supplement that combines multiple well-absorbed forms rather than trying to choose just one. A full-spectrum magnesium gives you broader coverage which can help with sleep, energy, muscle function, cognitive support, and hormone balance simultaneously rather than optimizing for just one area.
The one I use and genuinely love is from EquiLife. It combines multiple bioavailable forms and I notice a real difference in my sleep and overall sense of calm on the nights I take it. It is also third-party tested, which matters to me when it comes to supplements. If you want to keep it simple and cover your bases without researching and buying multiple individual products, a high-quality full-spectrum formula is a great move.
Topical and Bath Magnesium: Do They Work?
The short answer is: they are a wonderful complement to oral magnesium, especially for muscle tension and nervous system support, though the research on transdermal absorption is still mixed.
What I do know from personal experience and client feedback is that magnesium applied topically or used in a bath has a noticeably relaxing effect on the muscles and nervous system, even if it is not raising serum levels the same way an oral supplement does. I use Ancient Minerals topical magnesium regularly and love it – it is great applied directly to areas of muscle tension or the bottoms of the feet before bed.
NOW Foods magnesium bath flakes are another option I love and recommend. Adding them to a warm bath is one of the most genuinely relaxing things you can do for your nervous system, and it doubles as a soak for sore muscles after a workout. I think of topical and bath magnesium as a lovely addition to your routine rather than a replacement for oral supplementation — they work really well together.
Foods That Are High in Magnesium
Supplementation matters, but food sources are always worth optimizing too.
Some of the best dietary sources of magnesium:
Dark leafy greens – spinach, kale, chard
Pumpkin seeds (one of the highest sources per serving)
Dark chocolate (yes, really)
Avocado
Black beans and legumes
Almonds and cashews
Salmon and fatty fish
Bananas
Whole grains like quinoa and brown rice
Most women eating a reasonably healthy diet are getting some magnesium through food, but rarely enough to fully meet their needs – especially with how much stress depletes, how gut issues impair absorption, and how much pregnancy and breastfeeding increase demand. I go for food first, but supplement to fill the gap.
How to Test Your Magnesium Levels
As I mentioned earlier, a standard blood test for magnesium is not a reliable way to know if you are actually deficient at the cellular level. The blood is the last place the body will allow magnesium to drop, so levels can appear normal even when your tissues are depleted.
The test I use and recommend for assessing magnesium (and minerals overall) is the HTMA – Hair Tissue Mineral Analysis. It is exactly what it sounds like: a non-invasive test done using a small sample of hair that reveals your long-term mineral status at the tissue level, not just a single point-in-time snapshot like blood work provides.
The HTMA shows not just your magnesium levels, but also how your other minerals relate to each other – because mineral ratios matter just as much as individual numbers. For example, the calcium-to-magnesium ratio reflects nervous system balance and is often elevated in women dealing with anxiety, poor sleep, and stress intolerance. The test also screens for heavy metal accumulation, which can interfere with mineral absorption and is something most people never think to check.
Here is the part I love most about this test: all you need is about a tablespoon of hair snipped from close to the scalp. It is not enough to leave a bald spot, I promise!! You can take it from underneath where it will not be visible at all. That’s it! No needles, vials, visits to the lab… you can do everything from home.
The HTMA is the most affordable functional lab test I offer, which is one of the reasons I love starting clients here. It gives us an incredible amount of information quickly, and it tells us exactly what you need; not just a generic supplement protocol, but a personalized one based on your actual tissue levels.
If you are interested in running an HTMA, send me a DM or an email (gina@fitnessista.com) with the word TESTING and I will send you all the details. It is a great first step whether you are brand new to functional testing or just want to get a clearer picture of what your body actually needs.
FAQ
How do I know if I am magnesium deficient? The most common signs are muscle cramps (especially nighttime leg cramps or morning calf cramps), poor sleep, anxiety or irritability, fatigue, headaches, and worsening PMS. Because standard blood tests are a poor indicator of actual tissue-level magnesium status, functional testing like an HTMA gives a much more accurate picture. DM me the word TESTING if you want to learn more about how to run this test.
What is the best magnesium supplement for women? It depends on what’s going on. Magnesium glycinate is the best all-around starting point for most women – it is highly absorbable, gentle on the stomach, and supports sleep, anxiety, muscle tension, and hormone balance. For brain fog or cognitive concerns, adding magnesium L-threonate is worth considering. For fatigue and muscle recovery, magnesium malate is a strong option. A full-spectrum formula that combines multiple forms is a great choice if you want to cover all your bases. I think it’s a better option than trying to pick and choose a single form.
When should I take magnesium? For sleep support, taking magnesium glycinate in the evening about an hour before bed is ideal. Magnesium malate is often better taken earlier in the day since it supports energy production. If you are taking a full-spectrum formula, check the label for the brand’s recommendation, but evening is generally a good default.
Can magnesium help with anxiety? Yes, and the research supports this. Magnesium plays a key role in regulating the nervous system and GABA activity in the brain – the same calming pathway affected by low progesterone. Multiple studies have found associations between magnesium supplementation and reduced anxiety symptoms. Most clients notice a meaningful difference within two to four weeks of consistent supplementation.
Can magnesium help with sleep? Absolutely. Magnesium supports melatonin production, activates the parasympathetic nervous system, and helps quiet the brain for deeper sleep. This is one of the most consistently reported benefits I hear from clients after they start a good magnesium supplement. Glycinate is the form most commonly used for sleep specifically.
Is it safe to take magnesium every day? Yes, for most people. Magnesium is a mineral your body needs daily and cannot store in unlimited quantities. The most common side effect of too much magnesium is loose stools, which is why the form matters — glycinate and malate are much less likely to cause this than citrate or oxide. Start with a lower dose and build up if needed, and always check with your healthcare provider if you have kidney issues or take medications.
Can I get enough magnesium from food alone? For many women, food alone is not sufficient, especially with modern soil depletion, high stress levels, and gut absorption issues that are SUPER common. Eating magnesium-rich foods is always a great starting point, but most women benefit significantly from supplementation on top of a good diet.
What is an HTMA test and why would I need one? HTMA stands for Hair Tissue Mineral Analysis. It is a non-invasive test that uses a small hair sample to measure your mineral levels at the tissue level, which is a better way of accessing long-term mineral status than a blood test. You can check your magnesium status, all of your key minerals and their ratios to each other, as well as any heavy metal accumulation. It is the most affordable functional test I offer and a great place to start if you want real data about what your body actually needs! Email me gina@fitnessista.com subject TESTING to get started.
xo
Gina
Disclaimer: I am an Integrative Health Practitioner and Women’s Fitness Specialist, not a physician. Nothing in this post constitutes medical advice. Please work with a qualified healthcare provider before starting a new supplement protocol, especially if you have kidney disease, take medications, or are pregnant or breastfeeding.
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There are a few key things to focus on when it comes to eating in our menopause years. The things I am sharing here really start to be impactful in perimenopause as hormones begin to fluctuate and drop, and then become even more impactful post-menopause when our hormone levels reach their lowest point.
My point is, it’s not too early – or too late – to start implementing these strategies and getting the benefits.
(That’s exactly why I created a MENOFIT: acomplete8-week strength training program, and8-week meal plan – designed for our menopause era!)
As our hormone levels lower our bodies lose some of the support they used to have for handling things like sugar and the ability to absorb all the nutrients we take in. That’s where the menopause 3×3 eating strategy comes into play…
The Menopause 3×3 Eating Strategy:
Focus on 3 main meals daily that incorporate these 3 easy to remember components:
Your protein intake (to help you prevent muscle and bone loss)
Your sugar intake (to help you prevent excess fat storage)
Your fiber intake (to help promote a healthy gut)
In the MENOFIT program, I give you a suggested weekly menu for 8 weeks, with 3 meals daily and ideas for smoothies and tasty snacks that you may want on some days. All the recipes for the program include customizable serving size settings so you can create an automated grocery list with exactly how much food you need.
Sample Menu for DAY 1 (recipes below):
Meal 1: Mini Frittatas and Toast
Meal 2: Easy Tuna (or Tempeh) Salad Wrap
Meal 3: Turkey Meatloaf (or Tempeh Loaf) with Veggies
Optional Smoothie: Blueberry Basil Smoothie
Optional Snack: Pumpkin Oatmeal Bars
The mini frittatas we would eat again on other days this week, as we can make a batch of them. Same for the meatloaf and snack option – though we will also have other recipes to rotate through for variety. Any cooking you do will set you up for more than one meal, while some recipes (like your tuna/tempeh salad and your smoothie) you can make quickly on the fly.
Meal 1: Mini Frittatas and Toast
Mini Frittatas and Toast
Servings: 4 (inside of MenoFit you can customize the servings with the click of a button, which updates your grocery list accordingly!)
You will Need:muffin tin, skillet, measuring cups and spoons, knife, cutting board, mixing bowl, whisk, ladle, oil for cooking
Ingredients:
1/2 lb ground turkey or similar
1 medium onion, diced
1 cup spinach
6 oz mushrooms, sliced
2 cloves garlic, minced
1 tsp red chili flakes (optional)
salt and pepper to taste
3 eggs
1 cup egg whites
2 slices of toast (per serving)
Directions:
Preheat your oven to 350 F. Coat a 12 cup muffin tin with cooking spray and set aside.
Heat a large skillet over medium heat and add a little cooking oil. Add the onions to the skillet, and cook down for 3-5 minutes.
Add in turkey and garlic, and break up the turkey with a wooden spoon until evenly crumbled.
Cook the meat along with the onions until slightly browned, and then add in mushrooms. Cook the mushrooms with the meat and onion mixture until mushrooms begin to soften. Toss in spinach and stir together, until spinach has wilted and cooked down.
Season with salt and pepper to taste, and optional chili flakes. Evenly distribute this mixture into muffin cups, and while it’s cooling prepare the egg mixture.
In a bowl, whisk together eggs, egg whites, 1/2 tsp salt and 1/4 tsp pepper.
Distribute egg mixture evenly into muffin tins over meat and veggie mixture.
Bake for 20-25 mins or until the eggs are cooked through.
Serve with 2 slices of toast (per serving) on the side.
Nutrition Facts
Serving Size: 3 mini fritattas
Servings per Recipe: 4
Calories per Serving: 347
Protein: 34 grams
Carbohydrates: 37 grams
Fat: 10 grams
Additional Notes: Contains 7 grams of fiber.
(V)Meal 1:Meatless Mini Frittatas and Toast
(V) Meatless Mini Frittatas and Toast
Servings: 4 (inside of MenoFit you can customize the servings with the click of a button, which updates your grocery list accordingly!)
You will Need: Sheet pan, cutting board and knife, measuring spoons, large mixing bowl, tongs, parchment paper
Ingredients:
1/2 cup bell pepper, chopped
1 cup mushrooms, sliced
1/4 tsp salt
1/8 tsp pepper
6 eggs
1 cup egg whites
1 cup low fat cottage cheese
1/4 cup fresh parsley, chopped (or 1 heaping T dried)
Directions:
Preheat your oven to 350 F. Coat a 12 cup muffin tin with cooking spray and set aside.
Heat a large skillet over medium heat and coat it with oil. Add the peppers to the skillet. Cook for about 3 minutes, stirring frequently. Mix in mushrooms and cook for about 5 minutes. Remove from heat and strain off excess liquid. Season with salt and pepper.
In a mixing bowl, whisk together eggs, egg whites, cottage cheese and parsley until combined.
Fill muffin cups half way with vegetable mixture.
Ladle egg mixture into egg cups, covering vegetable mixture.
Bake for 15-20 mins or until cooked through.
Serve with 2 slices of toast (per serving) on the side.
Nutrition Facts
Serving Size: 3 mini frittatas
Servings per Recipe: 4
Calories per Serving: 332
Protein: 30 grams
Carbohydrates: 37 grams
Fat: 9 grams
Additional Notes: Contains 7 grams of fiber.
Meal 2: Easy Tuna Salad Wrap
Easy Tuna Salad Wrap
Servings: 1 (inside of MenoFit you can customize the servings with the click of a button, which updates your grocery list accordingly!)
You will Need: medium bowl, measuring cups and spoons, knife, cutting board, mixing spoon
Ingredients:
1 can tuna 5 oz, packed in water (preference for no salt added)
2 T plain greek yogurt
1 T mustard
1 celery stalk, diced
1/4 cup diced red onion or shallot
5 cherry tomatoes, halved or quartered
salt and pepper to taste
1 gluten free or sprouted grain wrap (or wrap of choice)
Directions:
Drain water from a can of tuna, and transfer to a medium mixing bowl.
Stir in yogurt and mustard, and season with salt and pepper.
Add celery, red onion and cherry tomatoes, and mix. Add any additional spices or fillings you desire.
Serve in a sandwich wrap of your choice.
Nutrition Facts
Serving Size: 1
Servings per Recipe: 1
Calories per Serving: 413
Protein: 43 grams
Carbohydrates: 38 grams
Fat: 12 grams
Additional Notes: Contains 10 grams of fiber.
(V) Meal 2: Easy Tempeh Salad Wrap
(V) Easy Tempeh Salad Wrap
Servings: 1 (inside of MenoFit you can customize the servings with the click of a button, which updates your grocery list accordingly!)
You will Need: small pot, strainer, medium bowl, measuring cups and spoons, knife, cutting board, mixing spoon
Ingredients:
4 oz tempeh, cubed
2 T plain greek yogurt (or yogurt of choice)
1 T mustard
1 celery stalk, diced
1/4 cup diced red onion or shallot
5 cherry tomatoes, halved or quartered
salt and pepper to taste
1 gluten free or sprouted grain wrap (or wrap of choice)
Directions:
Place the cubed tempeh in a saucepan of boiling, salted water.
Reduce heat to low, and simmer for about 12 minutes, drain and set aside to cool.
Combine cooled tempeh with yogurt and mustard, and season with salt and pepper.
Add celery, red onion and cherry tomatoes, and mix. Add any additional spices or fillings you desire.
Serve in a sandwich wrap of your choice.
Nutrition Facts
Serving Size: 1
Servings per Recipe: 1
Calories per Serving: 426
Protein: 32 grams
Carbohydrates: 54 grams
Fat: 11 grams
Additional Notes: Contains 18 grams of fiber.
Meal 3: Turkey Meatloaf Dinner
Turkey Meatloaf Dinner
Servings: 2 (inside of MenoFit you can customize the servings with the click of a button, which updates your grocery list accordingly!)
You will Need: You will need: Baking sheet tray, parchment paper, small pot, cooking spoon, measuring cups and spoons, fork, knife, cutting board, rubber spatula, mixing bowl, tongs
Ingredients:
For the turkey meatloaf:
1/2 lb lean ground turkey
1 large egg, beaten
1/4 cup almond flour
1/2 T parsley, chopped
1 tsp thyme, chopped, fresh or dried
2 garlic cloves, minced
1 T onion powder
1/2 tsp sea salt
For the Butternut Squash and Green Beans:
1 1/2 cups butternut squash, cubed, fresh or frozen
1 cup low sodium chicken broth
1/2 tsp pumpkin pie spice
2 garlic cloves, minced
3/4 tsp sea salt
1/2 tsp black pepper
1 tsp rosemary, chopped, fresh or dried
1 tsp thyme, chopped, fresh or dried
1/2 lb green beans, fresh or frozen
2 tsp olive oil
Directions:
Preheat the oven to 375 F. Line a baking sheet tray with parchment paper.
In a small sauce pot heat half of the olive oil, and cook garlic, spices, rosemary, and thyme for the squash. Add squash to pot and stir to combine, then add broth. Bring to a simmer and cook until squash is soft and most of the liquid has evaporated. Mash with a fork and set aside.
Mix all the ingredients for the turkey meatloaf in a small bowl. Divide into evenly shaped loafs on your lined baking sheet. Place green beans on one half of the tray and season with salt, pepper, and remaining olive oil.
Bake meatloafs and green beans for 25-30 minutes, flipping green beans halfway through.
Divide squash and serve each with green beans and one meatloaf.
Nutrition Facts
Serving Size: 1
Servings per Recipe: 2
Calories per Serving: 403
Protein: 39 grams
Carbohydrates: 25 grams
Fat: 19 grams
Additional Notes: Contains 6 grams of fiber.
(V) Meal 3: Tempeh Meatloaf Dinner
(V) Tempeh Meatloaf Dinner
Servings: 2 (inside of MenoFit you can customize the servings with the click of a button, which updates your grocery list accordingly!)
You will Need: Baking sheet tray, parchment paper, skillet, cooking spoon, measuring cups and spoons, fork, knife, cutting board, rubber spatula, mixing bowl, tongs
Ingredients:
1/2 lb green beans, fresh or frozen
salt and pepper to taste
8 oz tempeh
2 1/2 tsp olive oil (divided)
8 oz mushrooms, finely chopped
2 T tomato paste
1 tsp thyme, chopped, fresh or dried
1 tsp rosemary, chopped, fresh or dried
3 garlic cloves, minced
1 T onion powder
1/2 tsp sea salt
1 egg
Directions:
Preheat oven to 375, and lay green beans on a baking sheet.
Season with salt, pepper and a drizzle of olive oil and set aside.
Heat 2 tsp olive oil in a skillet over medium, and add mushrooms. Cook for 4-5 minutes, stirring often.
Once moisture evaporates, add the tomato paste, garlic, thyme, rosemary, onion powder and salt and stir to combine with the mushrooms, cooking for a couple minutes.
Transfer to a food processor and blend in tempeh and egg until a uniform mixture is formed.
Divide tempeh mixture into evenly shaped loafs on your lined baking sheet.
Bake loafs and green beans for 25-30 minutes, flipping green beans halfway through.
Remove from oven and serve.
Nutrition Facts
Serving Size: 1
Servings per Recipe: 2
Calories per Serving: 397
Protein: 33 grams
Carbohydrates: 37 grams
Fat: 15 grams
Additional Notes: Contains 14 grams of fiber.
The main meals in this program all have between 30-40 grams of protein each, plenty of fiber-rich carbs and a low to moderate amount of healthy fat.
OPTIONAL SNACKS/SMOOTHIES: Cover your bases with 3 main meals daily. Add in a smoothie and/or snack when you have space and are hungry for more!
If you go a while between meals and get hungry, there is nothing wrong with having a snack. I have included smoothies and snacks in the MenoFit weekly menus so you always have options, and I provide multiple scenarios for eating around your training for best results!
Optional Smoothie: Blueberry Basil Smoothie
Blueberry Basil Smoothie
Servings: 1 (inside of MenoFit you can customize the servings with the click of a button, which updates your grocery list accordingly!)
You will Need:cutting board and knife, measuring cups, blender
Ingredients:
1 cup blueberries , (fresh or frozen)
1/2 banana , sliced (frozen or fresh)
1/4 cup basil , (approximately one small handful)
1 cup unsweetened almond milk , (or milk of choice)
1.5 servings I Vanilla Protein powder, Berry Green Protein (or protein powder of choice)
Directions:
Add blueberries, banana, basil, milk and ice cubes to blender and blend on high until smooth.
Add protein powder and optionally add ice (a great addition if your fruit is fresh, or if you prefer a thicker smoothie) blend again until smooth. Enjoy!
Nutrition Facts
Serving Size: 1
Servings per Recipe: 1
Calories per Serving: 360
Protein: 33 grams
Carbohydrates: 40 grams
Fat: 8 grams
Additional Notes: Contains 9 grams of fiber.
Optional Snack: Pumpkin Oatmeal Bars
Pumpkin Oatmeal Bars
Servings: 4 (inside of MenoFit you can customize the servings with the click of a button, which updates your grocery list accordingly!)
You will Need: mixing bowls, whisk, mixing spoon, measuring cups and spoons, 8” square pan, cooking spray or parchment paper
Ingredients:
1 cup quick cooking oats, slightly ground (use a food processor or blender)
3 servings (30 grams/serving) I Vanilla Protein (or protein powder of choice)
2 1/4 tsp pumpkin pie spice
1 tsp baking powder
1 T coconut oil , melted and cooled slightly
1 cup pumpkin puree
1 tsp vanilla extract
1/4 cup pure maple syrup
1/4 cup unsweetened almond milk
Optional topping: dollop of yogurt
Directions:
Preheat the oven to 300°F, and coat an 8” square pan with nonstick cooking spray.
In a medium bowl, whisk together the oats, flour, pumpkin pie spice, baking powder, and salt. In a separate bowl, stir together the coconut oil, pumpkin puree, and vanilla until thoroughly combined. Stir in the maple syrup. Add in the milk and mix well.
Add the wet mixture to the dry mixture, and stir until just combined.
Spread the batter into the prepared pan. Bake at 300°F for 15-20 minutes, until golden brown. Cool completely to room temperature in the pan before slicing into squares.
Store in an airtight container in the refrigerator.
Nutrition Facts
Serving Size: 1 square
Servings per Recipe: 4
Calories per Serving: 295
Protein: 19 grams
Carbohydrates: 38 grams
Fat: 8 grams
Additional Notes: Contains 3 grams of fiber
Check it out RIGHT HERE!
The post Day 1: MenoFit Meal Plan and Recipes appeared first on The Betty Rocker.
Check out My FREE Healthy Keto Acceptable Foods List 👉 https://drbrg.co/3xiRWnH
Just so you know, my full line of high-quality supplements is available on Amazon — search Dr. Berg Supplements.
For more info on health-related topics, go here: http://bit.ly/2uhkUDF
Website: https://www.sirkensingtons.com
Take Dr. Berg’s Free Keto Mini-Course: http://pxlme.me/-i717vtY or go here: http://bit.ly/2RmaFDS
Download Keto Essentials
http://bit.ly/2DH0d6o
In this video, I’m going to share with you my favorite keto-friendly food of the week. This will help if you’re not sure what to eat on keto, or if you’re looking for ingredients to include in some great keto-friendly recipes.
This week, we have Sir Kensington’s mayonnaise. I have no affiliation with this company—I just think it’s a great company. I like to use Sir Kensington’s mayonnaise and mustard on my hamburgers.
Many of the other types of mayonnaise out there contain soy oil which is GMO.
Sir Kensington’s Classic Mayonnaise ingredients:
• Sunflower oil
• Egg yolks
• Water
• Organic lemon juice
• Distilled vinegar
• Salt
• Fair-trade organic sugar cane (less than 1 gram)
• Mustard flour
• Black pepper
• Citric acid
* It’s non-GMO
This company also makes a chipotle mayo as well as yellow mustard.
Dr. Eric Berg DC Bio:
Dr. Berg, 56 years of age is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of The New Body Type Guide and other books published by KB Publishing. He has taught students nutrition as an adjunct professor at Howard University. He no longer practices, but focuses on health education through social media.
DR. BERG’S SHOP: http://bit.ly/35kjHs5
Follow us on FACEBOOK: fb.me/DrEricBerg
ABOUT DR. BERG: http://bit.ly/2MPZDHK
Disclaimer:
Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic in any state and does not see patients so he can focus on educating people as a full time activity, yet he maintains an active license. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Berg and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition.
Sometimes you just want one warm, gooey chocolate chip cookie — not a whole batch that disappears by midnight. This air fryer cookie for one is the answer to every late-night craving, solo movie marathon, or Tuesday afternoon that just needs a little something sweet.
It takes 5 minutes to mix, 6-8 minutes to air fry, and delivers all the crispy edges and melty chocolate chips of a full-sized cookie — scaled down to a perfectly portioned single serve. No mixer, no chilling, no preheating the oven.
Why This Air Fryer Cookie for One Works
The air fryer is a game-changer for single-serve baking. It heats up almost instantly (goodbye, 10-minute oven preheat), and the circulating hot air gives you that golden, slightly crispy exterior while keeping the center perfectly soft and chewy. The result? A warm chocolate chip cookie in about 10 minutes flat.
Plus, there’s something genuinely freeing about making just one cookie. No temptation to eat six, no leftover dough staring at you from the fridge, no dishes piling up. Just one bowl, one cookie, one very happy you.
Ingredients You’ll Need
This single-serve cookie uses pantry staples you probably already have on hand:
Butter: Melted salted butter gives the cookie a rich, toffee-like flavor and chewy texture.
Brown sugar: Light brown sugar adds moisture and that classic cookie sweetness.
All-purpose flour: Just 3 tablespoons is all you need for one cookie.
Almond milk: A tiny splash of unsweetened almond milk brings the dough together. Any milk works here.
Baking soda, salt, vanilla: The classic trio that makes a cookie taste like a cookie.
Chocolate chips: Pressed right into the top so they get perfectly melty.
How to Make an Air Fryer Cookie for One
This is about as easy as baking gets:
Mix the dough: Combine the melted butter, brown sugar, flour, almond milk, baking soda, salt, and vanilla in a small bowl. Stir until it comes together into a soft dough.
Shape and top: Place the dough on a piece of parchment paper and press the chocolate chips gently into the top.
Air fry: Cook at 300°F for 6-8 minutes until the edges are golden and the center is still slightly soft.
Cool (if you can wait): Let it rest for 5 minutes — the cookie will firm up as it cools while staying perfectly gooey inside.
Tips for the Best Single-Serve Cookie
Don’t skip the parchment paper: It prevents the cookie from sticking to the air fryer basket and makes cleanup a breeze.
Keep the temperature low: 300°F is the sweet spot — too high and the outside burns before the inside sets.
Press the chocolate chips on top: Instead of mixing them in, pressing them into the surface gives you those beautiful melty pools of chocolate on top.
Let it cool! The cookie will seem underdone when it comes out, but it firms up perfectly as it rests for 5 minutes.
Variations to Try
Maple syrup swap: Replace the brown sugar with maple syrup for a slightly different flavor. The cookie won’t be quite as chewy, but it’s still delicious.
Add-ins: Swap the chocolate chips for white chocolate chips, peanut butter chips, or mini M&Ms.
Flaky salt finish: Sprinkle a pinch of flaky sea salt on top right after air frying for a sweet-salty combo.
Cookie sundae: Top the warm cookie with a scoop of vanilla ice cream for an instant dessert moment.
Honestly? This air fryer cookie for one is best eaten immediately — warm, gooey, straight out of the air fryer. But if you somehow have leftovers (respect), store in an airtight container at room temperature for up to 2 days. Reheat in the air fryer at 300°F for 1-2 minutes to bring back that fresh-baked warmth.
Preheat the air fryer to 300°F.
Add all of the ingredients except the chocolate chips to a bowl and stir to combine.
Place the dough on a piece of parchment paper and top with chocolate chips, gently pushed into the dough.
Air fry for 6-8 minutes.
Remove from the air fryer and let cool for 5 minutes before eating.
I also made this cookie with maple syrup in place of the brown sugar. It was good, but not as chewy.
Nutrition information is automatically calculated, so should only be used as an approximation.
In this video Doctor O’Donovan explains INTERMITTENT FASTING to facilitate weight loss including the science behind intermittent fasting, how it works in practice, side effects, and tips for what you could eat and ones to try avoid.
In the video we cover:
1. WHAT IS INTERMITTENT FASTING (IF) (0.38s)
2. THE SCIENCE BEHIND IF (1.35s)
3. METHODS OF IF (5:2 AND 18:6) (2.40s)
4. 5 FOODS TO EAT (3.43s)
5. 5 FOODS TO AVOID (6.21s)
6. SIDE EFFECTS (7.15s)
Further information:
NHS information on Intermittent fasting: https://diabetesmyway.nhs.uk/keeping-healthy/different-dietary-approaches-for-weight-loss/intermittent-fasting/
The video is intended as an educational resource only. The information within this video or on this channel isn’t designed to replace professional input, so if you have any medical issues please consult a medical provider. No professional relationship is being created by watching this video. Dr. O’Donovan cannot give any individual medical advice. All information should be verified for accuracy by the individual user. Dr O’Donovan accepts no responsibility for individual interpretation of data, although it is always accurate to the best of his knowledge at the time of the video being published. This is an EDUCATIONAL video. Images are used in accordance with fair use guidelines.
Legal information:
Content provided via YouTube is for general information purposes ONLY. Information videos are not produced to provide individualised medical advice. Medical education videos on Doctor O’Donovan are not a substitute for professional professional medical advice, diagnosis or treatment. NEVER ignore professional medical advice because of something you have heard here. ALWAYS consult your doctor regarding any concerns about your condition or treatment.
In the MENOFIT program, I give you a suggested weekly menu for 8 weeks, with 3 meals daily and ideas for smoothies and tasty snacks that you may want on some days. All the recipes for the program include customizable serving size settings so you can create an automated grocery list with exactly how much food you need.
Servings: 4 (inside of MenoFit you can customize the servings with the click of a button, which updates your grocery list accordingly!)
The main meals in this program all have between 30-40 grams of protein each, plenty of fiber-rich carbs and a low to moderate amount of healthy fat.
Vanilla Protein powder, Berry Green Protein (or protein powder of choice)
