Peanut Butter Banana Fluff!

Ice Cream Without The Guilt!


Who doesn’t like a little fluff in their life?  Lincoln and I were talking not long ago about desserts that can be eaten when watching calories and this was one that popped up.  It was something I had made before, but had no name to put to it, not until Lincoln had called it protein fluff.

It’s a delicious little healthy treat that is easy as hell to make, even if you have never really cooked very much.  All you need is a food processor (a blender works just the same, but the processor is easier to clean, and you get less waste).

There are several other variations of this that you can make, but this one is probably my favorite, at least from what I have tried making so far.  I based this on a 10 serving recipe, as its more of a treat item than anything else.


  • 3 Bananas, Frozen
  • 1 1/2 Cups Peanut Butter
  • 1/2 Cup Vanilla Almond Milk
  • 4 Scoops Vanilla Protein Powder (I prefer chocolate for this though)


  1. Cut frozen bananas into small chunks.  This allows it to blend more easily.
  2. Place protein, peanut butter and bananas in processor and blend.  Slowly add almond milk until smooth.
  3. Enjoy.

Yep. That easy.  It’s high in protein, and is just awesome.


  • Calories: 299
  • Total Fat: 19 g
  • Total Carbs: 19 g
  • Dietary Fiber: 3 g
  • Protein: 19 g

I hope you enjoy this as much as I do.  I’ll post different variations of this over time, especially as I try new variations of it.

The week that was, in internet land – Volume 11

I Fooled Millions Into Thinking Chocolate Helps Weight Loss. Here’s How. – John Bohannon
And this is why you don’t trust the media about nutrition stuff.

Vegetarian top athlete gets rhabdomyolysis – Ergo-Log
Moral of the story: don’t be vegetarian.

Starting off right – Paul Carter
Advice for new lifters.

What supplements should you take – Bryan Krahn
More awesome from Bryan Krahn.

Why you need strength training to lose fat for good – Phil Heather
Weights good.

Overstressed and overeating – John Berardi
Oh hello, article written about me. And probably lots of you too.

The week that was, in internet land – Volume 10

The hard road of betterment – Paul Carter
A wise man knows he knows nothing.

How eating better can make you happier –
Yup. Eat less crap and you will feel less like crap. Amazing.

The science behind caffeine –
Apparently less is more. Guess I should take this IV out then.

Is uncertainty in complex disease epidemiology resolvable? – Wasim Maziak
Remember what we said about science being hard?

Why Fitspiration Is Killing Your Motivation – Lawrence Judd
We like this a lot, even if Lawrence totally spells his name wrong. Focus on the process, not the goal. We’re not saying it’s easy, but it’s pretty much the only way to make sure you actually make it to your goals.

You won’t believe how hard this is! Do you make this mistake?

One day you will read in the news that eating eggs has been linked with cancer and you shouldn’t eat them. Then six months later you will hear that they are a better cure for what ails you than unicorn tears – which makes most people think that scientists have absolutely no idea what they are doing. Is salt worse than cyanide? Or is it a miracle cure? JUST TELL US THE TRUTH!

Well, science is hard. Like, really hard. Designing a study, controlling as many of the variables as you can think of, and ensuring the compliance of the study subjects is hard enough when you are dealing with rats. When you add humans into the mix it gets so hard that I’m surprised that anyone even bothers.

Also, what is even harder than regular science, is statistics. A lot of the studies that are quoted in the media, and even the ones that are published in prestigious journals like Nature and Science, can have glaring statistical errors, omissions, or things that don’t make sense. Many results that are “statistically significant” are in all practical terms, pretty much a waste of time. Conversely, many effects that don’t reach statistical significance might actually be of use. But all of this is really hard to know, even if you have been trained in statistics and study design. If you want to learn more of this kind of thing, Alan Aragon’s Research Review is a really good resource. Also, Statistics Done Wrong is a really good layman’s resource.

What generally happens is a study gets published, some intern getting paid exactly nothing and with the scientific knowledge of pond scum reads the abstract or a press release and says “hey, there’s a story here!” The journalist then reads the summary of the abstract, and writes an article on it. This is how “in elderly untrained subjects (n=17), increasing protein intake above deficiency levels via ingestion of whole eggs increases protein synthesis” turns into “SCIENCE SAYS: EAT EGGS AND PUT ON 10LB OF MUSCLE TODAY!”

Or someone took the data from a huge long term study of like 60,000 people over 20 years, and found out that red meat consumption is correlated with a statistically significant increase of heart disease risk. Well, it also turns out that per capita cheese consumption is almost perfectly correlated (r=0.9471) with the number of people who die by becoming tangled in their bedsheets1. If you dump enough different variables into a big bucket of data, some correlations are going to drop out the bottom. Doesn’t mean that they actually matter.

So what does this mean for you? Well, it means that you can probably trust that anything you read about nutrition or exercise in the mainstream media is complete crap. At best. If you do the exact opposite of what they tell you to, you probably won’t be in any trouble at all.

If someone is telling you that you need to do anything other than eat a diet consisting of mostly whole foods most of the time, and try to not sit on your ass all day, they are selling you something. Just watch what commercials after that segment to see what it is.


Yellow Coconut Curry Squash Soup

Having trouble losing weight? Turn your meals into things you can’t possibly overeat.

Believe it or not, I was also a Chef back in the day. However, I managed to both escape the industry and kill those memories with various substances so it doesn’t come up much. But here’s what I just finished making for dinners for the rest of the week.

Yellow Coconut Curry Squash Soup
– 2 whole spaghetti squash, seeded and pre-roasted
– 800g chopped or shredded or pulled cooked chicken
– 160ml tin coconut milk
– 1 cup skim milk
– about 400g (1/2 bag) of frozen cut green beans
– Madras yellow curry powder (or other curry powder you have) to taste (I started with about 2 tbsp, then added a lot more because I love curry)
– salt/pepper to taste
– water to thin so you don’t scorch it

Put all of the stuff in the pot except for the green beans and chicken. Add water to desired thickness. Season and bring to a boil. Blend with an immersion blender (stick blender) or an actual blender. Don’t burn yourself.

Add green beans and chicken, bring back to a boil.

Try to eat 1/4 of the batch like you’re supposed to because you are dumb and planned out your macros that way.

Total time in the kitchen, start to finish, including all prep: under an hour. The bulk of that was stirring the soup so it didn’t burn.

Fat: 57
Carbs: 179
Fibre: 27
Protein: 185
Cals: 1912