Nutrition

MRM Dutch Chocolate Whey Protein Review

Posted on April 16, 2012 by Beth @ Running on Cloud Nine

Over the years, I’ve tried various protein powders and have not been happy with any. The only one that I have made repeat purchases of, Nutiva Hemp Protein, is good in certain smoothies where added texture is desired but is not palatable on its own (in my opinion).

I took a gamble and ordered yet another protein powder, this time by a company called Metabolic Response Modifiers (MRM) in California. The one I purchased was MRM 100% All Natural Dutch Chocolate Whey Protein Powder. I haven’t seen this in stores (although I have seen their egg white protein variety). Many websites carry this, but Bodybuilding.com has a very competitive price.

MRM Whey Protein

After taking this supplement for almost 2 months now, I feel that I have had it enough to give an honest opinion.

Pros

  • Tastes Good (Dutch Chocolate Flavor)
  • Dissolves/Blends Easily
  • No Artificial Sweeteners or Artificial Flavors
  • Hormone Free and BSE Free
  • No Aspartame or Acesulfame K
  • No MSG
  • Gluten-Free
  • Added L-Glutamine
  • Not Overly Sweet

Cons

  • None!

For me there are no cons. Since this is whey protein powder, it of course contains dairy so it wouldn’t be good for those with a lactose intolerance. This product also contains soy.

Here is what MRM says about the product:

“All Natural Whey™ is an all natural source of protein that was designed to meet the protein needs of all age groups and is number one in digestion, absorption, utilization and retention. This is achieved by using a highly specialized cross-flow filtration and ion exchange process. All Natural Whey™ is also highly concentrated in essential amino acids (about 50%), half of which are “branched chain” (muscle preserving) amino acids (BCAAs). In fact, it is the richest natural source of BCAAs.

All Natural Whey™ can benefit those with a wide variety of health concerns ranging from the exceptionally healthy athlete to those trying to support lean muscle mass (e.g. children, teenagers, less active individuals as well as elderly). All Natural Whey™ is also fortified with L-Glutamine, which has been shown clinically to naturally stimulate the release of growth hormones and act as a building block for one of the body’s most important water-soluble antioxidants, glutathione. Whey protein is nutritionally perfect, meaning it contains all of the essential and non-essential amino acids required by the human body.

The addition of NitroZyme™ helps break down long and short chain peptides into smaller, more readily absorbable amino acids for maximum digestion and absorption without the worry of wasting ingested protein. NitroZyme™ helps the body release more amino acids from ingested protein than the action of digestive enzymes alone. When an athlete takes All Natural Whey™ (enhanced with NitroZyme™), the body can absorb more free amino acids directly into the muscle tissue, which helps to increase muscle size, strength and lean body mass.”

I feel that this protein powder has aided in my recovery (especially on heavy days like legs), cutting down on my DOMS and recovery time. I like that it has L-glutamine, as your body can lose up to 50% of glutamine levels during training, so this helps your body recover faster. It also keeps me feeling full until my next meal, which is great when I get out of the gym and am ravenous. Some days I am so hungry after my workout (usually after a heavy lifting day) but there might not be anything in the house to eat, and I sure don’t want to screw up my workout by going through the drivethru so this has been a lifesaver. I can mix it together within 5 minutes (time is crucial if you want to refuel in the 30 minute window!) and it tastes good, like a chocolate milkshake so I feel like I’m having a treat.

What amazes me about this protein powder is that it tastes decent when mixed with JUST water in my blender bottle! I have yet to find a powder that I can take with water alone.

While mixing it with water is sufficient, my favorite way to drink it is in a basic protein smoothie blended in the Vitamix. It feels more substantial when mixed into a smoothie, which is important for when I’m hungry and my next meal may be few hours away.

MRM Chocolate Protein Shake

RECIPE

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Basic Chocolate Protein Shake

A super basic protein shake combination, perfect for post-workout recovery or a quick breakfast on-the-go.

Ingredients

  • 1 scoop MRM Dutch Chocolate Protein Powder
  • 1 cup Unsweetened Vanilla Almond Milk
  • 1 frozen banana
  • 3 ice cubes

Directions

  1. Add ingredients to Vitamix in order listed. Select variable speed #1, turn on, quickly increase to #10 and then switch to high. Blend until smooth.

Serves 1.

Tip: Make sure to add protein powder first, or else it will “fly up” inside the Vitamix and it won’t all get incorporated into your smoothie. If you do not have a Vitamix, you can use a high-power blender, but make sure that your frozen banana chunks are small or else it may not be able to process it as well.

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I did not come up with this “recipe”, I am pretty sure it is the combination that everyone uses for their protein shakes, but I thought I’d post it here anyway in case someone is new to using protein powders and needs a basic idea to get started. After making it once, you can decide if you want to use only half a banana, substitute other milks (cow, soy, coconut, rice, hemp) or add other ingredients. For me, the above combo is just about perfect for a basic chocolate shake flavor.
The MRM protein powder contains 85 calories per scoop, the unsweetened vanilla almond milk has 40 per cup, and a medium size banana will run you about 105 calories. Total: 230 calories, 20g protein, 5g fat, og sat fat, 30g carbs
What is your favorite protein powder brand? What is your go-to protein shake combination?
Categories: Nutrition | Tags: , , | 9 Comments

Love Your Heart

Posted on March 4, 2012 by Beth @ Running on Cloud Nine

February was American Heart Month, and although we are now into the first few days of March, we should still strive to make healthy choices everyday for the love of our hearts, our bodies and our lives.

Oatmeal is considered a heart healthy food, and is such a simple yet versatile meal! Right now I am loving oatmeal mixed with a spoonful of fruit preserves and Not Nuts! Seed & Fruit Mix.

Oatmeal Mixed With Preserves and Seeds

Today’s preserves were Rhubarb-Strawberry Preserves from Trappist. Preserves and jams are a fun and colorful way to add sweetness to oatmeal instead of using brown sugar.

Oatmeal Closeup

We all know that toppings are what really makes ordinary oatmeal special, and Enjoy Life’s Mountain Mambo mix doesn’t disappoint with its combo of raw sunflower kernels, pumpkin seeds, raisins, dried apples, cranberries and mini chocolate chips. The dried apples are what really makes it special, they rehydrate in the cooked oatmeal and add little bites of apple goodness. Usually I just add a tablespoon of this and a tablespoon of that to oatmeal (various seeds, nuts and fruit) but it is nice that this comes pre-mixed so it is easy to open the bag and sprinkle some on, great for when you are half asleep in the early morning hours. :-)

You’ve all heard the statistics, heart disease is the leading cause of death in the United States. Risk factors include inactivity, obesity, high blood pressure, cigarette smoking, high cholesterol and diabetes. While certain things like heart defects cannot be prevented, making lifestyle changes that lower or eliminate the known risks can greatly reduce your chances of being another statistic.

While exercise and healthy diets are important, it is important to know what your numbers are and track your progress.

A few weeks ago I attended a free community healthy event where the focus is on this very thing – getting to know your numbers. It only took 30 minutes of my time (did I mention it was free?) so there was no excuse not to go, you didn’t even need health insurance!

While they gave me my weight, BMI, blood pressure and waist measurements at the event, the results of the blood test were mailed to me.

Disclaimer: I am not a doctor or registered dietician. The following are my personal results and opinion, and while researched and posted in good faith, are merely my own personal opinion. Please consult with your own doctor before following any advice.

Fasting Blood Plasma Glucose (FPG)
Less than 100 mg/dL … Normal
100-125 mg/dL … Impaired/Pre-diabetes
126 or higher … Diabetes

Results
2011 FPG: 81 mg/dL
2012 FPG: 88 mg/dL
Increased +7 mg/dL but still within the normal range.

Total Cholesterol
Less than 200 … Desirable
200-239 … Borderline High
240 or higher … High

Results
2011 Total Cholesterol: 218
2012 Total Cholesterol: 227
Increased +9 and technically considered in the borderline high range, but this is because my HDL is high. This is where things get tricky, see below.

Low Density Lipoprotein (LDL) – Bad Cholesterol
Less than 100 … Optimal
100-129 … Near Optimal/Above Optimal
130-159 … Borderline High
160-189 … High
190 or higher … Very High

Results
2011 LDL Cholesterol: 105 mg/dL
2012 LDL Cholesterol: 101 mg/dL
Decreased -4 mg/dL, (1 mg/dL away from optimal).

High Density Lipoprotein (HDL) – Good Cholesterol
Less than 40 (men), 50 (women) – Major Heart Disease Risk Factor
60 and above – Gives Protection Against Heart Disease

Results
2011 HDL Cholesterol: 98 mg/dL
2012 HDL Cholesterol: 112 mg/dL
Increased +14 mg/dL.

Very Low Density Lipoprotein (VLDL)
0-32 mg/dL – Normal

Results
2012 VLDL: 14 mg/dL
Middle of normal range. 

Triglycerides
Less than 150 mg/dL … Normal
150-199 mg/dL … Borderline High
200-499 mg/dL … High
500 mg/dL or higher … Very High

Results
2011 HDL Cholesterol: 77 mg/dL
2012 HDL Cholesterol: 70 mg/dL
Decreased -7 mg/dL, well within normal range.

I was very happy with my numbers this year. The only number that I am a tiny bit concerned with is the fasting blood glucose. While it is in a good range, it did raise quite a bit from last year. I’m just going to keep an eye on that one so it doesn’t raise any higher. My overall cholesterol number is high, but this is due to my high HDL numbers. Doctors now look at the ratio to determine your overall risk. Here are the tables for determining ratios.

Total Cholesterol to HDL Ratio
Low Risk … 4.0 (men), 3.8 (women)
Average Risk … 5.0 (men), 4.5 (women)
Moderate Risk … 9.5 (men), 7.0 (women)
High Risk … >23.0 (men), >11 (women)

Results
2012 Cholesterol to HDL Ratio: 2.0
Low risk. 

LDL to HDL Ratio
Low Risk … 1.0 (men), 1.5 (women)
Average Risk … 3.6 (men), 3.2 (women)
Moderate Risk … 6.3 (men), 5.0 (women)
High Risk … 8.0 (men), 6.1 (women)

Results
2012 LDL to HDL Ratio: 0.9
Low risk.  

I was doing some research, and having an HDL number above 100 is not that common (from what I have read) so I feel very fortunate. I believe that my HDL is high because I eat a lot of avocados, beans and oatmeal – which are all said to raise this number. So while my diet may not always be perfect (I splurge on foods all the time), eating healthy foods really help to balance things, I truly believe that. Now that I am eating salmon (I had not been incorporating it into my diet previously) I wonder if it will go up even more! Exercise and not smoking also help keep your numbers within a good range.

Your cholesterol picture is more than just the overall number, the ratios are what is important. It is also said that LDL particle size plays a role. How do you find out your particle size? A ployacrylamide gradient gel electrophoresis (PGGE) test is used to measure particle size and determine if you are a Pattern A (large, buoyant particles) or a Pattern B (small, dense particles). Larger particles are said to be better because they float through the blood stream without attaching to walls of blood vessels. There is also a Vertical Auto Profile (VAP) Cholesterol Test, which is a more detailed than the standard Lipid Profile, and I believe this tells you LDL particle patterns. I am not sure what the difference is between a PGGE and a VAP, I want to do more research on this.

Another ratio that I did not talk about here is the ratio of HDL to Triglycerides. Low HDL combined with high triglycerides is cause for concern.

For now, I don’t feel a need to do any more detailed testing as all numbers point to a desirable cholesterol situation. I am enjoying learning more about all of this though, as I get geeked out about these kinds of things. It is fascinating to think of low density lipoprotein (LDL) particles depositing cholesterol to tissues and then the high density lipoprotein (HDL) particles carrying cholesterol away from tissues to the liver where the body can get rid of it. It is amazing how the balance of these things, along with other factors, make up your overall portrait of health.

There is a lot of learn about cholesterol and all the different ratios, particle sizes and different view points and studies, and I don’t claim to know it all. I do encourage you to do your own research (if you haven’t already) and learn all you can about it.

Knowledge is power, and if you don’t know your numbers, make an appointment to get them now so you have a baseline to compare to. It is worth knowing for peace of mind, and if they are less than ideal you still have time to change them around!

What are your favorite heart healthy foods? Do you have a go-to oatmeal combo? Do you go with old fashioned rolled oats, steel cut oats or instant oats?

Remember to ♥ your ♥! And ♥ someone else’s ♥, too. :-)

Categories: Health, Nutrition | Tags: , , | 2 Comments

Double Fit: LiveFit Turkey Muffins and FitMixer Amino

Posted on February 21, 2012 by Beth @ Running on Cloud Nine

Double Fit, as in LiveFit and FitMixer!

First things first, I made another batch of LiveFit Turkey Muffins.

LiveFit Turkey Muffins

Ingredients: ground turkey, oats, onions, egg whites & spices (I left out the celery).

LiveFit Turkey Muffins Raw

In the raw, ready to go into a preheated 375°F oven. Just like mini meatloaf muffins, only a bit healthier.

LiveFit Turkey Muffins Cooked

Brought along a few for today’s lunch at work. I added some different spices this time, and while better, they are still missing something. Perhaps these would taste better drizzled with a little marinara sauce as they are a little very much bland for my palette. I also intended to add some spinach and red bell pepper in the mixture for color, but forgot.

I’m definitely going to use a sauce for the remainder 10 of these, for the very least to add some color.

Yesterday morning was Day 16 of the LiveFit Trainer plan, back & biceps, and today my arms are so sore that I feel my biceps when lifting my morning coffee mug! Wish I was kidding, but I’m not. Now that I am half-way through the first phase, the weight increases with less reps per set (from 12 reps down to 10). I like that I’m lifting more weight, and lifting with confidence, and can definitely feel the change.

In some ways I like the post-lifting soreness as it is a reminder of my efforts at the gym and thus keeps me on track, avoiding office junk food. However, working out back-to-back days, it is important to make sure your muscles have recovered. As a way to help speed up recovery, I started taking fitmixer amino.

FitMixer Amino

From the fitmixer website:

“fitmixer® amino™ supports you before, during, and after physical activity to help prepare, push, and repair your body no matter what your fitness level. The unique blend in fitmixer® amino™ fuels your body with the essential nutrients it needs to give you energy, support you during your workout, and achieve your fitness goals. Whether your goal is increased energy, muscle tone, strength, or endurance, fitmixer® amino™ is right for you.*fitmixer® amino™ uses Tri-Flow™, a patent-pending blend of ingredients university tested and clinically shown** to increase nitric oxide 300% more than leading fitness products.* Increased nitric oxide may have a variety of benefits including increased oxygen delivery throughout the body to reduce fatigue and improve muscle recovery.*”

My initial thoughts – this is Kool-Aid for grown-ups! I got the fruit punch flavor which was actually really tasty. It mixed easily in my BlenderBottle with no grittiness. fitmixer also sent me samples of their grape flavor, which was good, but I favor fruit punch.

I also loved their packaging design.

The thing I didn’t like about this product was, just like Kool-Aid, they use artificial dye Red #40 which can stain hands (a minor annoyance) to more serious issues such as being is linked to hyperactivity in children among other things. I’d prefer this product to be clear, or maybe just a light color (similar to Nuun). I don’t need my drink to be bright red just because it is flavored fruit punch. :(

FitMixer Amino Mixed

I’ve been using this for almost two weeks and I cannot say that I notice any of the claimed changes. I’ve tried it before, during and after as they suggest, and have also tried it just after and just before workouts to see if there is a difference. I don’t feel that I am getting any increased energy or endurance.

As for muscle recovery? There is a slight benefit, but not as much as I was expecting. To be fair I’ve never tried a product like this one before, so I have nothing to compare it to.

fitmixer says that their product is “university tested”, but I do not have the data of their testing to know what variables were considered. It appears to be a fairly new product on the market.

Since this product tastes good, I’ll continue to take it and finish off the rest of the container, but may not purchase again if I don’t feel enough of a benefit. Instead, I’d like to try branched-chain amino acids (BCAAs) for use as a post-workout recovery supplement, or just skip BCAAs altogether. Just like with all vitamins and supplements, it is hard to gauge if they really do anything for you or if it is just a placebo effect. Yes, I am very much a skeptic when it comes to vitamins or drugs. Belief is a powerful medicine, and the mind has an incredible impact on the body. In the end I just go with my gut instinct and the way my body feels.

Have you ever tried fitmixer or a BCAA supplement? Did it work for you? What do you do to speed up muscle recovery or to reduce soreness?

Categories: Fitness, Nutrition | Tags: , , , , , | 2 Comments

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