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?

Six Ways to Eat More Veggies and Why That’s So Important in The Time of COVID

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My kitchen is overflowing with veggies right now. That’s not normal for most Americans. In fact, according to the CDC, 90.7% of Americans are NOT eating the recommended amount of veggies — for women, 2.5 cups a day and for men, 3 cups a day (source).

Which is even more astounding because the CDC includes potatoes and beans, peas and lentils as veggies too.

My Optimal Eating clients are an exception to this devastating statistic and so and I (and I hope you are or will be too).

A recent pre published article (not peer reviewed yet) "Reducing COVID-19 hospitalization risk through behavior change" reviewed “data (N=444,649) from the 2017 Behavioral Risk Factor Surveillance System to identify potentially modifiable risk factors associated with underlying conditions (cardiovascular disease, asthma, chronic obstructive pulmonary disease, diabetes, hypertension or obesity) that increase risk of US hospitalizations for COVID-19. Risk factors included lifetime smoking, sedentary lifestyle, and inadequate fruit and vegetable consumption” (source).

**The authors found that in increasing fruit and veggie consumption, increasing physical activity and not smoking can reduce someone’s risk of being hospitalized by 36%!** (source).

Those tragically dying from COVID-19 predominantly have diet-related comorbidities (high blood pressure, diabetes, hyperlipidemia, coronary artery disease etc.) and or are over age 65 (something diet has zero control over) (source).

My most recent client who graduated as an optimal eater, Tracy, is 53 years old and look what she accomplished…

  • went from having high to normal blood pressure,

  • got off TWO blood pressure medications,

  • lost 16 pounds (in part, from eating more veggies although there’s more to it than that),

  • lost 2.5 inches off her waist,

  • decreased chronic pain 3-4 points throughout her body and - has drastically improved her digestion.

  • and, she’s full, satisfied, loves what she’s eating and has the vitality to move more.

Tracy, has significantly reduced her risk of being hospitalized by COVID-19 if she gets it and dying from the virus. BUT at the same time, she’s doing the best thing to SIMULTANEOUSLY add years to her life.

So, how can you increase your vegetable consumption to help strengthen your immune system (which is your body’s frontline defense mechanism for fighting viruses)?

Six Ways to Eat The Recommended Amount of Veggies a Day (and Like It)

1. Focus on the veggies you love or like

I never have my clients eat foods they don’t like. For your enjoyment and sustainability sake, focus on eating the veggies you like or love even if that means you’re eating the same ones repeatedly.

2. Make sure you have veggies at home.

You don’t have to buy organic. Canned, frozen or fresh are fine. Focus on the veggies you know you already like or love and stick to those. You can cook them in the microwave too! I love canned French cut green beans! Same thing with vegetarian baked beans. Buy the can!

3. Eat your veggies first!

This is a great tip for kids too. This ensures you don’t fill up on other foods first (and forget the veggies). Veggies also taste better when you eat them first because they are the lowest in calorie density of any food. The more calorie dense a food is the better it tastes so they won’t taste as good if you wait to eat them last.

4. Start at lunch. Don’t wait until dinner to eat your veggies.

My clients don’t measure their veggies or portion sizes ever (because who will do that for the rest of their life? And, it’s just unnecessary to get their results). Lunch should always include at least a cup of veggies. If you wait until dinner (or only eat once a day) you won’t get enough. Bonus points for having them with breakfast. Remember, potatoes, sweet potatoes and beans count too.

5. Eat no more than 3 ounces of meat a week.

To eat more veggies, you’ll probably have to eat less of something else. Meat, especially processed meats, have been shown numerous times to contribute to chronic disease in the normal American amount. Substitute a veggie burger for a beef burger (there are some really yummy, whole plant food burgers out there), a baked sweet potato instead of chicken, rice and beans in tacos instead of beef etc. You’ll stick get enough protein!

6. Make cheese sauces using veggies instead of traditional dairy cheeses.

You’ll get more vitamins, minerals, fiber, antioxidants and skip the cholesterol and saturated fat — two nutrients that are non-essential for you to eat to survive. To the contrary, they’re harmful for your health.

Here’s two of my favorite plant-based cheese recipes:

In this video I also share what veggies are in my fridge and what you can do with them to make them taste good :)

I lay out my step-by-step eating and lifestyle plan that I give my clients (before we tailer it to their unique situation and needs) in my book “The Optimal Eating Solution.”

If you’re a go-getter and great and making changes on your own, I highly recommend reading and IMPLEMENTING the action steps in the book. It’s packed with research AND a concrete plan for losing 1-3 pounds a week like 95% of my clients do. Order ‘The Optimal Eating Solution: Maintainable Weight Loss and Longevity, Even If You Can’t Exercise,’ here.

Need my personal coaching as your private Nutritionist?

If you know you need help reaching your health and weight goals because you can’t do it on your own (there’s no shame in that), please reach out for a free consult. We’ll see if working with me is truly what you need or not (remember, asking for help is courageous and something to be proud of). Schedule your free video consult here and see my client’s amazing health transformations here.

Now comment below…

What’s your biggest challenge when it comes to eating 2.5-3 cups of veggies a day? What are your favorite veggies?

Can’t wait to hear.

Love and Leafy Greens,

Trish

P.S. While researching for this article I found that 10,000 children a MONTH are dying from COVID-19 hunger around the globe, brought on by our human response to the virus. For example, because food “markets closed because of coronavirus restrictions” people don’t have money from selling produce to feed their families and access to food is more challenging (source).

In Easton, PA yesterday, where I live, a non-profit ‘Animal Defender’ was giving away produce and plant-based products for the third month in a row yesterday (every Wednesday at 12 pm in front of Terra Cafe if anyone needs produce/food). I was there and there was a line 45 minutes before they opened.

In the U.S. Sadly, with 20 million Americans additionally unemployed because of shutting down society, it will be harder for many Americans to eat more veggies in a time when it is more important than ever (poverty is the main disparity to decreased fruit and veggie consumption according to the CDC). Plus, there are no no negative effects from increasing vegetable consumption. It can only help you (source).

Getting lean, and reducing chronic disease is more important than ever because it can reduce COVID-19 hospitalizations up to 36% (source).

Why potatoes, bread and pasta AREN'T disastrous for your health

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Are you scared to eat potatoes, bread and pasta?

Learn why these favorites aren't bad for you and how to eat them in a way that can help you reach your weight and health goals (yay!) by watching today’s video.

Once you've watched the video comment and answer today's…

Take Control Now Question

"Are you or were you scared to eat these foods and why?"

Get educated, get support and take control… you can get the healthy body you deserve.

Do you need help creating a sustainable lifestyle change that’s effective, taste great and is maintainable for weight-loss? I’m giving away 5,000 free copies of my book in 2019. It’s called “The Optimal Eating Solution: Maintainable Weight Loss and Longevity Even if You Can’t Exercise”. Get your free paperback copy here and learn the step-by-step process I take my clients through to lose 1-3 pounds a week (just pay shipping and the rest, is on me).

Two reasons why I don't recommend weight loss pills and why you shouldn't take them

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I'm a weight loss fraud...

Yup, your Maintainable Weight Loss Coach is a FRAUD!

Why?

Because I've never been on a diet or taken weight loss pills to lose weight.

And you know what... I'm GLAD I'm a fraud...

I help all of my clients become weight-loss frauds too...

They stop...

  • counting calories.
  • measuring portion sizes.
  • trying the latest diet craze.
  • obsessing over food.
  • trying to do insane exercise.
  • starving themselves.
  • gaining and losing and gaining and losing weight.

This ^^ is what our current weight-loss industry and culture is all about in the US and I won't have it.

If I'm out of this paradigm, then great. Call me a fraud and I'll take that name with honor.

In today's episode of Take Control Tuesdays I'm talking about the "two reasons I never recommend weight-loss pills and why you shouldn't take them" to achieve healthy, long-term and maintainable weight loss.

Once you watch, answer today's Take Control Now Question which is...

"How do you want to feel while you're losing weight?"

Comment below and 'like' this post if you in-deed did like it!

😘

Carb Confused? Here's what you really need to know...

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Hey Superstar!

Ever suffer from "carb confusion?"  You know like...

  • should you focus on complex vs simple carbs?
  • what are "bad" carbs?
  • should you not eat carbs at all?
  • do carbs turn into sugar which turns into fat?

I hear confusion around this topic ALL the time.

Today, I'm sharing a quick (and silly) video clearing up this carb confusion and giving you the easiest way to know what an "optimal carb" really is.

Before I share the video link, remember in November I had 5 spots open to join my 12 week coaching program?  They all got filled!

I'm really excited for those who joined because they're no longer going to be "carb confused" but more importantly, they're no longer going to be health, weight or diet confused, even over the holidays.

I want you to know that in January, my intensive coaching program is going down from 12 to 10 weeks because honestly, clients are doing so well that they really don't need the extra two weeks.  So, if you're interested in joining before the program goes down to 10 weeks starting January 1st, sign up to talk with me and we'll see if this program is really what you need right now or not.  

Onto today's video... 

Once you've watched, be sure to comment so I can better help you in the future...

Take Control Question

What still confuses you about carbohydrates?  Or, tell me one new thing you learned in my silly (yet informative) video today.

Can't wait to see you in the comments.

Love and Leafy Greens,

Trish

 
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