Do Protein Meal Replacement Supplements Really Help?

In 2013, I drank Vegan Chocolate Shakeology nearly every morning for breakfast. I like the flavor and it was a quick meal. I often added a frozen banana, fresh spinach, almond milk, and PB2 powdered peanut butter to the mixture. It was as good to me as any milkshake I ever tasted and there was no guilt afterwards! My junk food cravings subsided and I lost 25 lbs. After a few months, I noticed my knees and elbows stopped aching and my energy level increased. I felt like exercising and wanted to move around more. The quality nutrition combined with the exercise was giving me more energy and I felt better than I had in years. Was this a placebo reaction? I expected it to help me and it did? This year, in 2014, I have discovered the answer to that question is NO.

In January, I ran out of Shakeology and didn't replace it because money is tight and I felt $120 a month was too expensive. I wanted to try other brands like Vega One, Peaceful Planet, and Garden of Life, but I just never got around to doing it. What has happened these past six months astounds me. Uncontrollable cravings for junk food returned. I gained back the 25 lbs I lost in 2013. The joint aches have returned and my energy level has dropped considerably. Was it eating just the banana and spinach that was helping me? No, I tried that smoothie and it didn't satisfy me or hold me over like Shakeology. I think it had to do with the nutrients, vitamins and minerals Shakeology provides. It also had to do with consistency. When I had the protein supplement, I drank it every morning instead of skipping breakfast or eating high-sugar foods.

I found out that Shakeology contains MSM which is a naturally occurring substance in plants that helps alleviate joint paint. I purchased that on Amazon and yesterday I purchased a Peaceful Planet protein supplement for $20 at the local health food store. I am going to see if this combination works. I know that you often get what you pay for, but I also know Shakeology is overpriced because they have to compensate their sales reps, aka "coaches" which I totally respect. I was a Beachbody coach in 2013 and I know how much work goes into what they do. It's an awesome company and I love their mission to help end the trend of obesity.  Their exercise programs rock too and I spent a fortune on them as well. I may go back to being a coach someday who knows, but my focus right now is providing my body quality nutrition at an affordable price. I know ideally that just eating fresh fruit with some form of plant protein is what is recommended by many holistic professionals. But, here's the deal, I don't always have fresh fruit available which leads to inconsistency in my diet and then the roller coaster ride begins. I want something that I know is providing the quality nutrition my body needs. I know as a vegetarian I need to supplement vitamin B12, so my thought process is if I have to supplement anyway, I may as well do it with a protein supplement that has the daily requirements my body needs, tastes good, and fills me up.

I want to be healthy, I want my energy back. I want to be at a manageable weight where I feel good in my skin. I don't think that's too much to ask of myself and I will never stop trying to find the right combination that helps me achieve that goal.

I know how controversial and confusing it is around the subject of diet and nutrition.I think we can all learn from each other, but we have to do what works for us individually.

Wishing you abundant peace, health and happiness.

Kathy Gerstorff
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STRENGTH TRAINING

I admit it, I bought into the 80/20 rule on nutrition and exercise. I believed that being healthy and fit was 80% nutrition and 20% exercise, maybe more like 50/50, but I love what Tom Venuto and Shawn Phillips say in the Kryptonite Report and that is it's 100% nutrition and 100% exercise. Not just any exercise either, but strength training. They both say that strength training is the only way to sculpt your body. That makes sense too, which makes me ask myself why I have put such a low priority on strength training?

I have never been a fan of grunting it out in the weight room. I used to work at the YMCA when the weight lifting room was right across from the customer counter, so I heard grunts and moans all day long. It sounded painful to me and I don't like pain! My idea of a workout was to do step aerobics or go for a swim.

There was a time when I liked using the Nautilus equipment. In fact, I purchased that equipment when the old Y closed. It has sentimental value to me. I still use it from time-to-time, but I don't think I ever really understood how important those clanking weights are to my vitality as I age. I really enjoyed the story that Tom Venuto, author of Burn The Fat, Feed The Muscle, shares about the 90 year old man who trains with him - how much strength training helps him stay mobile and enables him to travel and continue enjoying his life. It even helped him prevent falling when he tripped and stumbled.

I am 51 and can see the writing on the wall. Either you strength train and keep your body strong so you can get around and enjoy life or you atrophy and pay the price with a ho-hum existence. So, off to the gym I go to listen to Tom's book as I strength train!

Stay strong, live long.

 Kathy

Overcoming PROCRASTINATION with DEADLINES

I think I could win an Olympic gold medal in procrastination! I've done it as long as I can remember, since high school when a report was due and I would hole up in my bedroom last minute to get it done. There is something about an approaching deadline that motivates me. Why I don't feel that sense of urgency from the beginning, I haven't figured out yet. I do know that I have accomplished many things in my life with deadlines. I have passed hundreds of tests and college courses, processed more work reports and business records than I can remember, published three books, and achieved nearly every goal that has a hard deadline.

The Great Weight Off ends March 30th. My goal was to lose 30 lbs during the 90 day Challenge. As of today, there are 28 days left in the Challenge and I have lost 2 pounds. Technically, I lost 6 pounds and gained 4 back! So, I have a lot of work to do during the month of March. Time to get my head in the game. With the deadline quickly approaching, it's making my laser focus skills perk up to help me get as close to my goal as I can in a healthy manner.

So with the finish strong plan in mind, I created what may appear to be a grueling workout schedule and nutrition plan for this month. I'm putting it out here to make myself accountable to do what I say I'm going to do. You would think publishing my weight in the local newspaper every week would be enough accountability, but apparently not as much as a countdown to the end of the Challenge. 28 pounds in 28 days? We will see! Philippians 4:13.

Kathy

My Exercise and Nutrition Plan for this week

Big vs Small Meals

I am taking a nutrition course at Vanderbuilt University through Coursera.org and found the topic of balanced nutrition from Dr. Benardot fascinating. He used the picture above as an example of our cellular capacity being the small cup and the pitcher being what we consume when we eat large meals. His theory is to eat and drink smaller amounts throughout the day so you keep your nutrient levels balanced. I know this is a controversial topic. I have even heard some doctors refer to it as grazing and not letting your digestive system get a break. Dr. Bernardot says that we should not let ourselves get hungry or thirsty, that we should consume water in timed intervals because by the time we feel thirsty, dehydration has already taken place. He says that if you consume too much food at once you risk toxicity, wasted energy, increased fat storage and can develop insensitivity to nutrients. If you take in too little it can lead to malfunction, poor metabolism, inadequate protective systems, and reduced cell life. Smaller meals at regular intervals makes sense to me. I know if I go too long without eating or drinking water, I'm in trouble. The cravings kick in and are so hard to overcome. The solution seems simple, but it actually takes planning and effort. It's easy to get busy and distracted and forget to eat until several hours have passed and you feel famished. I'm going to give this smaller, more frequent meals and timed intervals of water a try. I know I need to bring my water intake UP! I'm going to set the timer on my iPhone and drink a smaller amount of water rather than trying to drink 32 oz in a short period of time.

Kathy