Stop Chasing Unicorns + How to Lose Weight and Preserve Muscle

Disclosure: I was asked to participate in the Nutrition for Life campaign sponsored by Safest Choice Eggs.  I was compensated for writing this post. Opinions are my own.


Believing  a single food will protect you from disease is like believing in unicorns; they don’t exist. Your health depends on the combination of your genes and your lifestyle. Taking care of yourself is a MUST and should include eating right, exercising daily and not smoking. Safest Choice Eggs agrees a healthy diet and exercise go hand-in-hand. As a matter of fact, they want to help jump start your  2015 health and fitness goals with an awesome Nutrition for Life campaign to kick off the New Year! I am proud to be a partner and together, we want You to WIN! Every small step toward your goal counts. Take one step at a time. Step one  (also my first tip to preserve muscle): Eat regular meals containing 20 to 30 gram of protein about every 4 hours.

If you’ve been reading my blog, you know I love muscles. You also know the 10 reasons why you should care about muscle maintenance. But are you doing everything YOU can to preserve YOUR muscles? Are you feeding your body with a steady intake of fuel throughout the day in the form of protein to manufacture lean tissue?

If you’re like most Americans, your protein intake is skewed. In other words, you don’t  eat much protein at breakfast, you eat a little more at lunch and you load up  in the evening. Sound familiar?

So what’s the benefit of spreading protein intake throughout the day (vs loading up at one meal)?  It allows the body to effectively build muscle and other proteins. Small frequent feedings of protein are better for muscle- allowing for maximal muscle protein synthesis. It’s also  helpful if you’re aiming to lose weight or maintain a healthy weight. Studies show that protein increases satiety and including about 20 grams in the morning possibly reduces caloric intake for the rest of the day.

Start shaping up breakfast with the power of protein. (I will be sharing more ways to spread protein throughout the day in upcoming posts.)  But for today, the focus is breakfast!  My savory Dutch pancake made with Safest Choice Pasteurized Eggs is not only a victor when it comes to taste; one serving  IMG_0661provides 20 grams of protein. SafeEggs  are my choice for a high quality protein and they also provide iron, vitamins A, D, E  choline and antioxidants.  Not to mention the peace of mind I get with naturally pastuerized eggs, there is NEVER a risk of salmonella.

So stop chasing unicorns, and strive to take the first step to better health by eating breakfast and including dietary protein.  Try this recipe or discover other ways to enjoy SafeEggs


Savory, High Protein Dutch Pancake

serves 4

by Diane Boyd


  • 1 tablespoon butter, melted
  • 4 scallions, whites and greens separated
  • 4 whole Safe Choice pasteurized eggs
  • 1 cup nonfat milk
  • 1 cup all-purpose flour
  • 1/4 teaspoon sea salt
  • 1/2 teaspoon smoked paprika
  • 1 cup low fat shredded Cheddar cheese, divided
  • 4-5 slices Canadian bacon, sliced lengthwise into thin strips


1. Preheat oven to 400 degrees F. Chop scallion whites.  Add melted butter and chopped scallion whites to a 10 inche cast iron skillet. Place in oven and heat until very hot. Swirl skillet around to evenly coat bottom and sides of skillet.

2. Meanwhile, slice scallion greens into long slivers and place them into a bowl filled with cold water. (They should curl up and be prefect for garnishing your Dutch baby when it is finished.)

3. In a blender, combine eggs, milk, flour, salt and smoked paprika.

4. Remove hot skillet from oven. Pour in batter. Top with half of cheese and return to oven for 25-30 minutes.

5. In a small fry pan, sautee Canadian bacon.

6. Remove Dutch pancake from oven when edges are crispy and center is fluffy.

7. Dry off scallion greens. Top Dutch baby with remaining shredded cheese, sauteed Canadian bacon and curled scallion greens. Serve immediately.

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