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Protein Bars: Reading Beyond the Labels

Most folks will look at an ingredient label and immediately gravitate over to the “Fats, Carbs & Protein” categories to compare. While that is a great start, those numbers only tell a small portion of the story.

For those of you wanting to level up your nutrition sophistication, I’ll share what ELSE to look for and WHY.

Protein Bars Healthy Comparison


Most folks don’t realize that as a society, we are more deficient in fiber and nutrients than we are in protein. Which makes it super ironic we are all in search of more protein sources in foods, shakes and bars. When in reality, we desperately need more fiber and nutrients per calorie.

Do you know how much protein you need each day? The average for a sedentary man is 56g and for the average sedentary woman…..46 grams per day. The more active you are, the more you should consume, but I’m guessing the majority of us are just fine with our daily protein consumption.

Also, protein isn’t just found in animals. Many plants, nuts, and legumes contain protein. In some cases, even more than animal products. Plant based proteins are beneficial because they contain more vitamins, minerals and fiber than animal protein. Calorie for calorie, plant based protein packs way more of a protein power punch in its nutrition profile.

Where companies cheat with protein…is with processed SOY. Not only is processed soy very similar to its GMO-franken-food cousin corn, processed soy is also very, very cheap for food companies to manufacture, which increases their profit margin.

Nutritionally, processed soy, also known as soy protein isolate, has none of the carbs, fat or fiber that makes natural soy so healthy. What it does have is a high concentration of isoflavones, which can increase human estrogen levels. The studies go back and forth on the saftey of soy. The concern is that the increased estrogen levels may increase/exacerbate breast cancer, thyroid problems, and dementia. Because soy is so cheap to manufacture in food, like corn, it is found in many sources of food you may not even realize. Personally, I prefer to choose companies and products that avoid processed soy and choose a cleaner plant protein source.


Not all carbs are created equal.

In fact, we need FIBER carbs! The minimum ratio is for every 10 carbs there should be at least 1 gram of Fiber on the label. The more fiber/ carb, the better!

The average man requires a minimum of 35 grams, and woman, 25 grams of fiber per day. On average, we consume 5-6/ day. Personally, I shoot for 50-60 grams of fiber per day.

Why the fuss with fiber?

One, fiber is an appetite suppressant.

Two, it keeps your bowels moving.

Three, its acts as a “scrub brush” cleaning out the processed trash that gets lodged in our GI tract.

Four, nutritionally, high amounts of daily fiber has been shown to reduce cancer and cardiovascular disease.

Many fibers, are packed with nutrients/minerals and vitamins as well as….PROTEIN.

Here’s a list of fiber packed foods, and all the additional benefits of consuming fiber.

If you have ever done a low carb diet before, you have heard “Deduct the fiber from the total carbs for your net carbs”. Fiber isn’t digested. It goes THROUGH you, not IN you. So the carbs from fiber don’t get absorbed.

Bottom line when it comes to carbs, the more fiber…the better, baby! The higher the ratio, the stronger the product!

SALT 101:

Like carbs, fats and proteins, not all salts are created equal either. Himalayan salt’s unique process of crystalization aides in the elcotrolites opening the cell walls to aide in you absorbing minerals. Unlike cheap iodized table salts, Himalayan salts have a list of health benefits.

So back to the “protein bar” comparison. There is much more nutritional quality & balance in the Beach bars. The fiber/ carb ratio, the protien source and the salt source, specifically.

Are they more expensive? Well…yes. They weren’t designed to be cheap. They were designed for the nutitional geeks that know how to read beyond the basics & happily pay for that sophisticated quality.

Consuming a snack like this is ideal, because like any of the best quality foods, you ideally want to get the most nutrition per packed calorie, possible. The beach bars make it super simple and ridiculiusly delicious.

There are many choices of bars on the market. I hope after reading this that you too are more savvy in reading beyond all the labels in making the best choice for you, without being duped by what these companies are hoping, you don’t know!

Cheers to great health & sustained vitality!


Certified Holistic health Coach, IIN



Strong Working Women Gain More Freedom

Then I’m talking to YOU, girlfriend!
Did you know 90% of my business partners are made of up independent thinking and driven WOMEN? 
Women that are: 
🌺stay at home moms
🌺single moms
🌺professional career women
What is unique is not what they DO, but how they THINK. 
What many of them have in common is that they:
🌼Want to earn their OWN income, to spend or save as THEY choose without permission.

🌼Want to contribute their energy to an environment that is very POSITIVE and supportive.

🌼Want to MATTER and make a difference to others outside of their family.

🌼See the need for a PLAN B, in the event their career, or their husband’s career, goes away.

🌼Are driven, busy and solution oriented.

🌼Want to RETIRE sooner and LIVE BETTER, when they do.

🌼Want to say YES to opportunities for their children, instead of “we can’t afford that”.

🌼Are in a job where they know they are WORTH way more than they are getting paid.

Have you ever thought ANY of these things? Do some even keep you up at night?? 🌙 Then keep reading…👇🏻👇🏻👇🏻
One of my VISIONS for The Refinery was to offer a place and an opportunity that EMPOWERS women with this very MINDSET to be collaborate and grow a business TOGETHER. We are a team full of women that are drivers, not passengers. We have visions for ourselves and are willing to work and sacrifice for what we want.
One of the things I love MOST about my team, is that although we all have different life circumstances, we all have this SAME INDEPENDENT “I GOT this” kind of MINDSET. 
It feels so awesome to be in the JAM with like-minded women helping each other build our vision.

If you are cut from this same cloth, (yeah- you already KNOW who you are ladies), I want to talk with you! Why? 
Because you have that ambition that I am looking for and want to mentor. I know you have great ideas and your drive would be a GREAT ADDITION to our Refinery Team culture and we’d offer YOU an empowering environment that feels like HOME.
📌I am looking for FIVE women that fit this very mindset to closely mentor over the next 6 months. 
Isn't it time to stop watching and wishing start DOING and ACHIEVING? If you are a woman that has been feeling this way, like we all used to, then let's chat more. 🙆. Contact me me for details <3



Loving Yourself Enough to Lose Weight: Jessie Bowden

Soooo as you all know I have been on my health & wellness journey for a little while now. I’ve started and stopped; I’ve believed in myself and had moments where I’ve given up on myself. Early this January I was looking back over pictures of me at Christmas, at my highest weight ever, and I decided I’d HAD ENOUGH. I finally, fully realized that I’ve been beating myself up for years. I’ve put work above my mental, emotional and physical health. NO MORE!

So I finally reached out to a friend of mine and asked her to be my Beachbody coach. I put all of my doubt, fear, excuses and self inflicted hurting down. More accurately, I lifted them up to God. With God’s grace, my coach’s guidance, and the MASSIVE support of Beachbody I have successfully and healthfully lost 30 POUNDS!!! I have 100 more to go and I’m no longer willing to sit back and do it alone. I’m shouting from the rooftops! I’m sharing my message from now on!:

I deserve to be kind and loving to myself. I deserve to work my ass off building a business through my law firm, AND I deserve to do other work that I’m passionate about AT THE SAME TIME - living a healthy, balanced lifestyle AND encouraging other over worked, under loved, under pampered folks to do the same thing.

My life has changed for the better and I feel called to not only continue my journey with you all but also to become a coach so I can take you with me.

At the end of the day, when we’re exhausted, when we’ve given our all to our family, our clients & customers, our work, we deserve to have also cared for ourselves. At the end of the day, I am worth it - and so is every person I will help.

Loving Yourself Enough to Lose Weight: Jessie Bowden

Loving Yourself Enough to Lose Weight: Jessie Bowden