Everything You Need to Know About Collagen

Ah, collagen….where do I begin?

Collagen has been all the rage in 2017, and for good reason! Claiming to be great for hair, skin, nails and gut health, you can see why the general population is gaining interest in it.
 Vital Proteins Collagen Peptides 10oz 1.jpg
The question is, are all of these claims about collagen actually true?
I have personally been using Collagen for over a year and I have definitely noticed a difference in all of those areas!

What is collagen?

I will leave the actual definition to the experts.
According to Vital Proteins (my go-to brand for all collagen related products):
“Collagen is the most abundant protein in the body and is a key constituent of all connective tissues. Collagen provides the infrastructure of the musculoskeletal system, essential for mobility.”
Also, a fun minor detail – collagen makes up 30% of the protein in our bodies! That being said, its pretty important we support our systems with collagen in supplement form, considering most of us are not eating the way our ancestors did and therefore not getting those key nutrients anymore.

What are the benefits of collagen?

Collagen has a long list of benefits, including the ones I briefly mentioned like hair and skin improvement, as well as some more surprising effects like boosted metabolism and increase in muscle mass output. I can’t personally attest to those two, but what I have noticed myself is an improved elasticity in skin, hair growth, and most of all improved digestion from taking collagen. I’m not going to say that all of this improved over night, but I noticed the positive effects of collagen really quickly when I started using it.

What does collagen taste like?


Collagen comes in a powder or pill form, has no taste and blends well with just about any beverage or recipe.  You can add it to soups, tea, or my favorite, matcha or coffee lattes (I have a full bulletproof coffee recipe on my blog if you want specifics).
When you blend collagen in a blender with a liquid you will notice it froths up, which is a side bonus if you love lattes like me.

What are the best collagen brands?

Vital Proteins Gelatin and Peptides 2

There are a plethora of brands out there wheeling collagen these days. The one brand I would wholeheartedly refer all my galpals to is the Vital Proteins collagen. I have been using their collagen peptides and other similar products from the brand for over a year with nothing but great results.
You can purchase the exact product I buy here: here
I wanted to keep this short and sweet but answer all of the questions I have gotten on Instagram. If I didn’t address your question leave a comment below and I’ll get back to you!
I post recipes incorporating collagen all the time on my Instagram account, so make sure to check there for some ideas. If you try collagen make sure to tag me on Instagram in your pictures so I can see what recipes you come up with!

My Favorite Smoothie Recipe of the Summer

One of my favorite summer memories growing up was when my sisters and I would pick raspberries in our backyard.

Okay those are strawberries on my jumper… close enough.

Whether my mom made a recipe with what we gathered or we ate them straight out of the bucket, they were always one of my favorite summer foods. Needless to say, raspberries are nostalgic for me AND something I love to incorporate into recipes in the summer. If you’ve been following my Instagram you know that this summer I have have done my fair share of experimenting with different smoothie recipes, and as my time seems to diminish (thanks to moving, traveling, working, living, breathing…) along with our warmdays, I wanted to document my favorite and most simple smoothie recipe that anyone can whip up quickly.


I partnered up with Driscoll’s on this recipe to share this recipe with you guys, which only made perfect sense as they focus on organic produce – which I love, AND they have a couple exciting giveaway opportunities I know I would want to take advantage of! More on that below. In the meantime here is the recipe:


What I like about this recipe is that it really fills you up and keeps you full. Thanks to the fat from the avocado, it is really creamy and satisfying, while the berries are naturally sweet and have fiber that help you feel full, and the protein powder is great for breakfast or post-workout.20914319_10156162654116393_431640053012525581_n


1/2 cup fresh Driscoll’s raspberries

1 cup Almond milk

1 scoop of protein powder

Handful of mixed greens

1/2 avocado

sprinkle cacao nibs

ice to desired consistency


Blend all ingredients together in a blender and top with cacao nibs! Easy as that. I hope you guys enjoy this recipe and feel free to mix it and add other fruit or sprinkle in other superfoods like flax or hemp seeds.      


Now onto the giveaways!

Visit http://www.berrytogether.com to enter for a chance to win the top prize of an all-expense paid trip to Madden’s on Gull Lake or be one of four two win Driscoll’s berries for a YEAR! 

Be sure to tag me on Instagram if you try this recipe and definitely if you alter it in anyway, I want to see what you come up with!

Supercharged Bulletproof Coffee Recipe

Ah, Bulletproof Coffee. If you haven’t heard of it yet, it’s about time. BP coffee is all the rage, and for good reason, but what exactly is it and why should you drink it?

Technically speaking, Bullet Proof is both a brand, founded by Dave Asprey, which sells everything from coffee to bio-hacking tools, as well as a specific coffee recipe. But to un-complicate it for you, the term “bulletproof coffee” is used loosely to describe basically any combination of coffee blended with fat. And it’s awesome. 

In this post I am going to drill down and simplify every ingredient that goes into my recipe to make it simple and easy to understand!

An overview of everything that goes into my supercharged bullet proof coffee.

Before I go any further I should add that I am not a nutritionist, I am certified in a total of 0 health courses, and I think everyone should just do what feels good for them. My accreditation in this topic is as strong only as the fact that I have read all of Dave Asprey’s books, seen him talk live and chuck bottles of Brain Octane Oil at a crowd of people at PaleoFX 2017 (it happened), and have drank the stuff for years now. That being said, for this post and all of my future health related posts, I am simply sharing what I have found through research, trial and error and lots of cups of coffee. 😊

I digress…

I started drinking bulletproof coffee about 2 years ago. My first recipe was simply any black coffee, almond milk, and coconut oil, and I will give you guys the most basic, super simple recipe that absolutely does the trick, below. BUT, I also wanted to share my extra, supercharged bulletproof latte recipe as well, to show you just how over the top you can get with your morning joe (LOL) and inspire you to get creative with it. My recipe changes all the time, but this is the one I go to most commonly.

How I feel after supercharged bulletproof coffee… #boujee

Okay, so why the butter in your coffee?

You can do a quick google search and get as science-y or bio-hacky as you like, but for me, bulletproof coffee makes me feel really good and keeps me full all morning. It slows the release of caffeine in your system so you don’t feel the anxious, jittery feeling and crash that can come with caffeine. Plus, its quick and easy with little to no clean up, I can drink it while I’m working or driving, and I get to pack in a bunch of extra nutrients that I wouldn’t normally get otherwise. While I could do a separate blog post on each of these ingredients below (nerd), I’ll give you the fly-over of each and explain why I include them in my coffee.

Benefits of each ingredient in a basic bulletproof coffee recipe:

Why Bulletproof Coffee: I use the Bullet Proof brand black coffee created by Dave Asprey. It is mold and toxin free and is the best source of coffee I have found. Yes, mold and toxins. In your coffee. Its common  and it can give me brain fog, so I go for the BP brand coffee when I can because I know the source and that it is clean. (For more information on this super sexy topic of mold and toxins, you can read here https://blog.bulletproof.com/why-mycotoxins-are-kryptonite/).

I use the K-cups because it is easy and I am a one cup kind of gal most days, but you can buy the coffee in any form.
 Why Brain Octane Oil: The name makes it sound intense, but put simply Brain Octane oil is found in small quantities in coconut oil, and helps enhance mental and physical energy. How? As soon as you consume it it is rapidly absorbed in the body as a source for fuel and helps increase the ketone levels in your body. More about ketones/ ketosis in another post….

Read more on Brain Octane oil here

Alternatively, you can use coconut oil. Its high in healthy fats, makes your coffee frothy, and does the trick too. Plus you probably have it already!

Why ghee: Ghee is just clarified butter that preserves the best parts of the butter, meaning it is high in vitamins and works for people with casein or lactose sensitives, like me! It’s also great for digestion and fighting inflammation.

That’s it! That’s all you need for the basic BP coffee recipe. Now on to the over the top stuff…

Benefits of each ingredient in my extra, supercharged bulletproof coffee recipe:

Why Collagen: Collagen turns you into a mermaid. Just kidding, but basically. It really does change your hair, skin and nails, and helps them grow and become glowier (not a word). It doesn’t grow you a fin but it helps you out with pretty much every other good quality I imagine a mermaid to have. I have been using it for about 6-9 months and I have noticed such a difference both inside and outside, as it also helps with digestion as well. Most of us are missing collagen in our modern diet, so I find it worthwhile to add it in. Plus it has zero taste and it is high in protein. I was not joking when I said it is the bomb!

I use this brand

Why Ashwaganda: Have you heard of apoptogenic herbs? I just started reading and trying them this year and I am hooked on phonics. More to come on that, but all you need to know for now is that Ashwaganda falls into this family and it helps manage stress and hormone levels in the body, which has endless benefits.

I use this brand Ashwaganda

Why Cinnamon: Cinnamon is like that kid you kind of knew from school when you were little that you run into when you’re and adult and you start talking to them and realize how cool they are and wonder why you were never best friends.  Following? Okay, what I’m trying to say is that cinnamon is a common spice that is overlooked for its health benefits. Cinnamon not only makes recipes sweet without adding sugar, but it also helps stabilize blood sugar, is anti-inflammatory, and has a long list of other health benefits. Read more here if you want to get more acquainted.

Why Almond Milk: In my opinion, almond milk doesn’t have a ton of health benefits. It’s just a great substitute for dairy as I am intolerant, and it makes the coffee into more of a latte by creating foam. It adds a vanilla-y taste as well which is nice. I use Califia farms unsweetened vanilla or whatever other flavor I have in my fridge.

For basic bulletproof coffee, ingredients and directions:

Basic Bulletproof Coffee Ingredients:

1 cup of black coffee

1 teaspoon to 1 tablespoon of Brain Octane Oil or coconut oil (start with 1 teaspoon and work your way up to ease your digestion into it. Just trust me on this one.)

1 teaspoon of ghee

Basic Bulletproof Coffee Directions:

Brew coffee and pour into blender cup

Add Brain Octane Oil (or coconut oil)

Add ghee

Blend for 30 seconds.

You should see a foamy/frothy top form. Yep it’s that simple. Pour into a mug or thermos and enjoy!

Supercharged Bulletproof Coffee ingredients and directions:


All ingredients listed in the basic recipe above, plus:

1 scoop of Vital Proteins Collagen Peptides

1 teaspoon of ashwaganda

½ teaspoon of cinnamon

1 splash of almond milk

Supercharged Bulletproof Coffee Directions:

Heat almond milk however you prefer (microwave, stove top) and pour into blender cup

Brew coffee and pour into blender cup

Add Brain Octane Oil (or coconut oil), ghee, cinnamon, collagen, and ashwaganda

Blend for 30 seconds. You should see a foamy/frothy top form. Pour into a mug or thermos and enjoy!

Lately, I have been pouring mine into a thermos and drinking it throughout the morning. It is so full of good stuff, it’s basically my breakfast and really keeps me full until lunch or a mid-morning snack.

I hope you like this recipe and have fun trying different combinations and seeing what you like! Please comment below with any questions as well as recipe combos you come up with. If you do make the recipe, tag me on Instagram or Facebook with your pictures!

Enjoy xo Sauce