Why I've never recommended protein shakes to my clients

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Is one of your favorite go-to breakfasts protein shakes?

Members in my Facebook group Nutrition Superstars were commenting on how they enjoy protein shakes for breakfast or a quick meal (you’re welcome to join my group! It’s free! Just click here).

It inspired me to share why I’ve NEVER recommended a protein shake to any of my weight loss clients to this day. My response tends to surprise people but it’s very important.

Now remember, if you’re not a client of mine, I don’t know you or your unique health situation. So, this info may or may not pertain to you so please use discernment (or sign-up for a free consult if you’re interested in becoming a client).

Why I've never recommended protein shakes to my clients

1. For the clients I serve, a lack of protein was never their issue (so I didn’t focus on it).

My clients come to me because they have 50-75+ pounds to lose and may be struggling with a chronic disease or want to get off medication. A lack of protein was never any of my client’s issue so I didn’t focus on it.

Some clients worried about not getting enough protein but as long as you eat enough calories (which generally isn’t an issue in the United States) and are eating enough diverse foods, you’re going to get enough protein.

2. Know the answers to these questions before drinking protein shakes...

How much protein do you need? And, how much are you actually getting?

The Institute of Medicine states that we only need to consume 10% of calories from protein to ensure get a safe amount. According to the Center for Diseases Control, from 2013-2016 every sex and age group in America is getting at least 15% of calories from protein. Americans are already eating more than enough protein (2).

Americans are already eating more than enough protein.

3. The source of protein in your shake could be helpful, worthless or harmful.

If you use protein powders (I don’t) then it should come from whole plant foods. But be careful because a lot of those protein supplements are made for people who workout vigorously and aren’t concerned about weight loss. That’s not my clients! So, depending on the nutrient profile of even whole food plant-based protein powders, they may not help promote weight loss.

I would never recommend a client use animal-based protein drinks as animal protein is associated with many chronic diseases. And there can be an excessive amount of caffeine harmful chemicals supplements in them.

Not all protein supplements are created equally ;)

I have two recommended readings on this topic…

Recommended Readings

In my next video I’ll share why I don’t recommend smoothies as my NUMBER energy boost for breakfast. Now I’d love to hear from you… comment below with your answer today’s Take Control Now question…

Take Control Now

Why do you think you should have protein in your smoothies? Or, what new information did you learn from this video?

Wanda Lost 70 Pounds in a Year and Reduced Medications With Optimal Eating

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I am SO proud of this woman...

Wanda Norris has been a client of mine for 15 months. Look what she accomplished with Optimal Eating for her self and her health. It’s truly inspiring and impressive especially in a #covid world.

In 12 months Wanda...

✅ lost 70 pounds and has kept it off over 15 months

✅ Went from a 4XL to an XL

✅ reversed her GERD. It’s gone! She’s no longer in this pain everyday.

✅ Eliminated a blood pressure medication (she doesn’t have to take it anymore!)

✅ Cut another blood pressure medication in half

✅ Can use a two step folding ladder to maneuver in her house for the first time in YEARS

✅ Boosted her confidence and how she feels about herself inside and out

Wanda is a nurse and is 61 years old. She’d tried many diet programs and meal replacements in the past to lose weight but nothing had worked long term. Which was frustrating for her because she’s a nurse.

As she says in our interview, Wanda knows she’ll eat optimally and continue to improve her health for the rest of her life...

Wanda loves the food she eats, she doesn’t count calories, points or portion control. She eats multiple times a day until she’s satisfied.

Watch my interview with Wanda here or at bit.ly/trishamwanda

It’s truly inspiring

➡️ If you’re interested in becoming a client and getting similar results... great news! I’m accepting two new clients right now. Schedule a free consult here to see if we’re the right fit.

Love and Leafy Greens,

Trish

P.S. What was your favorite part about Wanda’s story? Comment below because I’d love to hear!

Why I avoid avocado for weight loss

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I LOVE avocado BUT there’s a reason I personally limit it and have most of my clients avoid it.

Watch today’s Take Control Tuesday episode to learn why limiting this healthy food is a positive step for tightening your waist line 🥑️

Remember, just because a food is “healthy” doesn’t mean it will help you lose weight (in a healthy, long-term way ) or help you get off meds.

Once you’ve watched answer today’s Take Control Now question in the comments...

** If you love avocado but are striving for weight loss, what action step will you take for yourself to limit or avoid them **

Then, head to www.TrishaMandes.com for 25 free optimal recipes

Love and Leafy Greens,

Trish

8 Ways to Persist and Get Healthier with Inner Peace When Life is Tough

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Sometimes the world throws us challenges… challenges upon challenges. It’s a tough time in the world right now. Plus, the intensity of personal struggles can make these time very hard. Soothing yourself in a healthy way to continue to grow and enjoy life is very important for your wellbeing right now.

Here’s what has helps me persist and pursue my dreams with inner peace amongst stress and hardships. My hope is these 8 tips can help you too.

8 Ways I Find Pursue My Goals & Inner Peace

When Life is Tough

  1. Eat optimally.

    Eating optimally is the number one way I keep my body feeling great, pain free, lean and strong. Having that, directly creates a stronger ability to handle tough times.

    Once you know how to properly fuel your body is a maintainable way, food becomes a foundation… deliciousness to depend on to support you through the hard times (not cause you to spiral or cause added turmoil in your life). Food is powerful medicine and eating is one of the the few things we have control over in life (although it may not feel that way for you now).

    As a Maintainable Weight Loss Coach, I help about 95% my clients lose 1-3 lbs a week with a sustainable lifestyle change that’s best for their whole health (in addition to weight loss). Watch video success stories of my clients here to learn the power of Optimal Eating.

    Or, read my book ‘The Optimal Eating Solution: Maintainable Weight Loss and Longevity Even If You Can’t Exercise.’ It details a step-by-step guide for how to slim down without eating less, calorie counting, supplements, shakes or portion control. It includes everything I teach my clients!

  2. Vigorous Exercice.

    I vigorously exercise (preferably in the morning) to get my blood pumping because NOTHING helps me conquer my day like intense exercise. Nothing else helps my mental health better than challenging exercise.

    You might not be at the place where you can vigorously exercise (nor is it the place to start if you’re struggling with 75+ extra pounds… eating optimally is where to start). Do the best you can whatever fitness ability you currently have and stay committed to learning how to eat optimally. Then, exercising becomes a lot easier and less painful.

    That’s the process I take my clients through — we put an optimal eating plan in place first, get them losing 1-3 pounds a week, lower their inflammation, increase their energy and then our personal fitness trainer puts an individualized exercise program in place for them and starts training them online.

  3. Sleep.

    I can better handle stress when I go to bed before 12 a.m. (this is not easy for me) and when I wake up earlier. Getting 7-8 hours of uninterrupted sleep (this means my cat Philly has to sleep elsewhere) is imperative for a healthier emotional and physical state of being. Tracking my sleep and setting a “get ready for bed” alarm on my phone are two ways I keep myself accountable to reaching this goal because everything is harder when you’re tired.

  4. Counseling.

    Last year I started great counseling for the first time in my life and still, weekly, I talk with a counselor. This has significantly helped heal and strengthen my emotional health (in ways I didn’t even know I needed). Remember, asking for and accepting help is a brave and courages act. Your emotional and mental health are just as important as your physical health.

  5. Gratitude and journaling.

    Almost every morning I start my day by writing down what I’m grateful for, how I feel and a few other Trishy things to reach my biz goals and stay on track. Gratitude and journaling help put my mind in a strong and love-filled space to feel peace, appreciation and strength going into my day.

  6. Meditation or yoga.

    My goal is to meditate for 10 minutes every morning to calm the mind, connect with my Self and get inspired with new creative ideas. My one year clients and I start some of our coaching calls with meditation too.

  7. Friends and community.

    We humans are social creatures. It’s essential to connect with people you love, who encourage you and whom you can have fun with.

  8. Play.

    I LOVE to dance (what’s your favorite way to play? Comment below. I’d love to hear). I’m a competitive pole dancer and it’s one of the funnest things I doing multiple times a week. I was a gymnast as a child, so pole dance is the perfect combination of flipping, climbing and dancing that brings me so much joy, fun and lol nice muscle too ;). During the COVID-19 shutdown, I’ve also been blasting music on my back porch and dancing by myself amongst the trees just for the fun of it.

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I don’t do all of eight of these everyday but a large combination of them is present in every one of my days, especially when times are tough. I never skip out on optimal eating though. That one is essential multiple times a day ;)

There’s NO expectation that you should be able to figure how to do all of these things on your own. Remember, there’s no shame in getting help. In fact, getting help will grow your self-esteem, help you feel stronger and more capable because you’re being brave and taking a step in the right direction for yourself.

If you need help with maintainable weight loss that’s great for your whole health despite injuries and additional diagnoses, I encourage you to schedule a free Zoom video consult with me here. We’ll see what’s possible for you and if you like, you can ask me if I think I could help you.

In your corner.

Love and Leafy Greens,

Trish

How Suvi Lost 25 lbs in 9 Weeks (and Gained SO Much More) Eating Optimally

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Before working together, Suvi gained about 50 lbs in 4 years after being diagnosed with hypothyroidism. She could barely tie her shoes and put socks on from her stomach being in the way and how her heard would feel bending over. She was struggling to pick up her one year old.

Now, after just 9 weeks of eating optimally (no portion control or calorie counting), she's...

  • down 25 pounds

  • lowered her LDL cholesterol 39 mg/dL,

  • feels like herself again,

  • her confidence is back,

  • she's putting herself first AND

  • she can easily and happily pick her children up and play with them again.... something that brought tears to her eyes during our interview.

She accomplished this ALL while a family crisis hit 3 weeks into our time together and while having to #stayhome because of #COVID19.

We share her weight loss graph in the video.

Watch Suvi's success story below to learn why she was hesitant of working together and how she feels now that she's "on the other side."

Once you watch, comment and share…

What part of Suvi’s story most resonates with you? What are your biggest health concerns? Did Suvi give you hope?

Think this story could help or inspire a friend or family member? Please share it. It could save their life.

 
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