The WORST Recovery Drink For Women

Archives for April 2014

I don’t have to tell you that women are different from men, but what you may not realize, is that our hydration needs are unique too!

A few years ago, chocolate milk was hyped as the optimal recovery drink for everyone, helping to promote muscle repair and rebuild energy stores after exercise.

Just like any new food or fitness craze, it’s important to consider the facts:

Chocolate milk is really no magic elixir for either sex. Pretty much any snack or drink that has a similar ratio of carbs to protein can be effective – but, the reality is, the beverage you loved as a kid may work for men, but it’s probably not the best choice for women.

A female athlete, or any woman looking to up her fitness level, has her own set of needs – different from her husband’s, boyfriend’s or brother’s, but we do have at least one thing in common: hydration is essential.

Thirst is a warning sign of dehydration, assuming you haven’t just eaten a bowl of extra salty popcorn or chips.

It kicks in when you’ve lost about two percent of your water weight which is the point you become prone to headaches and muscle cramps, your physical abilities start to falter, and the stress that results speeds up your heartbeat leaving you feeling fatigued. Severe dehydration can cause mental confusion, vomiting, or even death!

The difference between men and women when it comes to hydration is not necessarily how much fluid you take in, but what it consists of. The amount doesn’t really depend on gender, but more on individual biology and lifestyle.

The key to exactly how much you need is to listen to your body.

The exact recommended amount can vary, but in general, the average woman should be consuming at least 12 cups of water per day, including fluids from food. Of course, that can make it difficult to figure just how much fluid you’re really getting, so your best bet may be to stay hydrated by sipping slowly throughout the day.

While you’re working out, you may or may not need to stop and take a drink. If you aren’t sure, stop and ask yourself how intense your workout is, how long, and in what temperature.

If you’re exercising for under an hour in fairly cool weather, you probably don’t need to take a break to drink, but if you’re sweating profusely or going for a very long run, pause for a fluid break.

One big difference between women and men that you’re probably well aware of is that a woman tends to bloat about a week before her period.

During this time, more fluid is held between cells rather than in the blood – and about eight percent of plasma volume is lost which means those who exercise often don’t have enough fluid available for sweat. Without sweat, it’s difficult for your body to regulate its temperature during a workout.

To correct this, you need a little bit of sodium in the fluid you’re drinking in order to get it into the blood. Just before an intense, long, or hot workout, aim for about a teaspoon of salt if you weight around 140 pounds – or ¾ of a teaspoon if you weigh closer to 120 pounds.

Another reason chocolate milk doesn’t really work for women, is that you need more protein than men after a workout in order to optimize recovery.

So what does work?

A snack that contains about 25 to 30 grams of protein in a 3:1 ratio of protein to carbs within a half hour of finishing a challenging workout is ideal. Low fat or nonfat Greek yogurt with fresh berries and a small handful of raw, unsalted almonds added (there is already 50 milligrams of sodium in the yogurt, so you don’t need more), is sure to do the trick!

My favorite recovery drink is made with Organifi Protein Powder (I love their chocolate flavor) I normally make a shake with 2 scoops of protein, 1/2 banana, 1 tsp of cinnamon, 1 Tbsp of raw almond butter, 8 oz water, and ice. It's such a treat after a hard workout!

Yours in health & happiness,

Danette May

P.S. Please share this important information with your friends and loved ones. And I love hearing from you so be sure to leave your comments and questions below!

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You probably know that seeds are good for your health, but did you know they can do wonders for weight loss? If I had to choose just ONE seed to eat the rest of my life, it would be hemp seeds. Hands-down.

Don’t worry – I’m not promoting “getting high!” Although hemp seeds come from the cannabis plant, hulled hemp seeds are considered non-viable and do not contain THC, the chemical in marijuana responsible for producing mind altering effects.

In years past, hemp has been used not only for its highly nutritional seeds, but to make fiber, paper, rope, oil and many other products.

Hemp seeds are considered one of the most nutritionally dense foods on the planet. They contain all of the essential amino acids and essential fatty acids necessary for maintaining optimal health – there is NO other single plant source that offers all of this in such an easily digestible form, or that has the essential fatty acids in such a perfect ratio to meet nutritional needs.

And, hemp seeds also have one of the most potent effects on weight loss. Three tablespoons contain almost 16 grams of protein and only 120 calories. Protein is known to help to balance out low-sugar levels, decreasing cravings for unhealthy foods – plus, studies have even show that a diet with plenty of protein helps control the appetite and can make you feel fuller longer so that you’ll consume fewer calories throughout the day.

As hemp seeds are also a great source of fiber, they provide a “double whammy” effect in taking the edge off of cravings and keeping you feeling satisfied longer. Hemp seeds are also rich in omega-3 and omega-6 essential fatty acids that help to regulate blood sugar and insulin levels in addition to preventing a poor mood which can cause some people to turn to junk food for relief.

We can all use more energy, right? The nutritional makeup of these tiny seeds even offer a great boost of energy when you need it most, making it easier to feel motivated to workout.

Just keep in mind that you still have to follow a healthy diet and exercise plan to lose weight. Simply eating hemp seeds and doing nothing else to reach your desired goal is not going to make 10 pounds magically drop off overnight. But, adding them to an already healthy diet and exercise program can help you achieve those results quicker.

Hemp seeds have a pleasant nutty taste similar to pine nuts or sunflower seeds. They can be found at most natural food stores or online – look for organic seeds without any other unnecessary ingredients.

Of course, just like any other seed or nut, the calories can add up quickly, so it’s best to limit your daily amount to around three tablespoons.

There are lots of ways to use them due to their mild flavor. Get creative and add them to all sorts of dishes, including soups, oatmeal, into a smoothie, sprinkle them onto a salad or yogurt – they’re super easy to incorporate to your diet!

Here's one of my favorite Smoothie Recipes:

– 3/4 c water

– 2 scoops of Organifi protein powder (chocolate or vanilla)

– 1 Tbsp hemp seeds

– 1/2 c greens (spinach, kale or romaine) 

– 1 Tbsp raw peanut or almond butter 

– 1/2 tsp turmeric

– Handful of ice

Blend together until all ingredients are mixed well and enjoy!

This is one of my favorite recipes to start the day since it includes all of the essentials for a boost of energy and fat loss – fiber, protein, carbs, and healthy fats.

Want more quick, fat-burning recipes that you can whip up in 10 minutes or less? Check out over 130 of my favorite fat-burning recipes on the next page:

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If you’ve ever walked along a beach and noticed clumps of seaweed lying on the sand, it may not look like an appetizing meal, but this miracle veggie from the sea is a great way to boost weight loss! And, you might just find that it’s pretty tasty too.

Most people have tried at least one form of seaweed – Nori is the thin wrapping that’s used for sushi rolls.

Seaweed has been a staple in Asian diets for centuries. There are many different types, including Nori, Kombu, Wakame, and Arame, but just about all forms are not only considered to be a “superfood” in that they offer lots of health benefits, they can also help you to achieve your ideal weight quicker!

One of the reasons this sea vegetable is so helpful for weight loss is that it’s very low in calories, but it also helps keep you feeling fuller longer, which can prevent overeating and cravings for unhealthy snacks.

One recent study even found that consuming seaweed can actually help BLOCK fat absorption! The research revealed that a fiber in seaweed helps reduce the rate of fat absorption by 75 percent because of its inhibitory effect on the digestive enzyme called lipase. It even surpasses the effects of common weight-loss supplements that can be purchased at the drug store.

Benefits of seaweed:

Packed with antioxidants, vitamins and minerals 

It helps to strengthen the immune system

Improve the appearance of hair, skin and nails

Increases energy levels

Boosts your metabolism

A faster metabolism equals more calories burned, which can make a significant difference in how quickly you can achieve the body you’ve always wanted.

Have you been ignoring those packages of seaweed at your health food store?

Many people are afraid to try it just because of how it looks, or because they don’t know how to use it. Just remember that when you pick up a package, it’s important to read the ingredients. Avoid products that include potentially harmful ingredients like preservatives, high fructose corn syrup, canola oil, food coloring or MSG.

Don’t miss out on this unique superfood – it’s a lot easier to use, and more tasty, than you probably imagined.

Quick Recipe Ideas

1. One of the easiest ways to start is with Nori. You can make your own sushi rolls by using a sheet of dried Nori and filling it with your favorite healthy ingredients like cooked brown rice, cabbage and wild-caught salmon – or, try a mix of shredded organic free-range chicken, sliced broccoli florets and diced avocado.

You might also toast Nori strips in the oven on low for a delicious, healthy snack.

2. A seaweed salad is a great alternative to a traditional lettuce-based salad. Just chop up different types of seaweed, like Wakame and Sea Lettuce. You can add any ingredients you’d like, but one good recipe to try calls for mixing the seaweed with thinly sliced cucumbers and green onions.

Put together your own healthy, low-cal dressing combining rice-wine vinegar, fresh ginger, sesame oil and a little soy sauce. Toss the salad with the dressing and enjoy it as a side dish.

3. Arame is also a good choice, particularly for someone just getting used to eating seaweed as it has a mild aroma and taste. Soak the strands in cold water for five minutes (be careful not to soak longer than that as it can lose essential nutrients). Then combine your Arame with cooked rice or add it to a salad.

Don’t be afraid to get a little adventurous – find as many ways to add seaweed to your daily diet and you might just find those stubborn pounds flying off quicker than ever!

Yours in health & happiness,

Danette May

P.S. If you liked this article, please leave your comments below and be sure to share this with your friends.

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As you’re probably all too familiar with, most of us are so busy that it can be difficult to squeeze in the time needed to plan out meals and make sure we’re getting the essential nutrients the body needs.

But proper nutrition is important not only for good health and providing the energy we need to make it through the day, it’s also essential for losing those stubborn pounds.

Between our jobs, taking care of our homes, our kids and a long list of other responsibilities, it’s really not too surprising that so many people turn to fast foods as a quick, convenient choice to satisfy hunger, ignoring nutrition. Unfortunately, that’s one of the WORST things you can do for your health and your waistline.

If you’re trying to lose weight, you might think it’s just the number of calories eaten that matter, but strong evidence has revealed that focusing on the quality of food eaten is as equally important in promoting weight loss and preventing weight gain.

Imagine that your body is a race car. It needs to be fueled regularly, the oil needs to be changed, and it needs new tires every once in a while for optimal performance. If you don’t do these things, it may not immediately break down, but it certainly won’t run as well. And, eventually it won’t work at all!

By taking care of it properly, including fueling it with protein, healthy fats and carbs as well as essential nutrients, you’ll not only have the energy you need to function all day long, you’ll also be less likely to have unwanted fat that can slow you down.

Research has shown us that quality is extremely important in determining what we should eat in order to achieve and maintain a healthy weight. The notion that a “calorie is a calorie,” doesn’t tell the entire story!

A 20-year study of more than 120,000 healthy men and women found that weight gain was most strongly associated with the intake of processed foods like potato chips, sodas and deli meats, while foods associated with weight loss were fruits and vegetables, nuts and fish. While the researchers didn’t discount the importance of calories, they believe that a nutritious diet is a very important factor in achieving successful long term weight loss.

So, now you’re probably thinking, “How can I always eat nutritiously when I’m SO busy all of the time?” And, if you travel frequently, that also throws another wrench into the mix – one that I’m quite familiar with!

Whether you’re a busy mom like me, always on the go, or both, you may not always have time to make a healthy green drink. It can take A LOT of greens in order to meet your nutrition needs, which not only takes a lot of time to put together, it can cost a lot of money.

Athletic Greens has provided a great solution for me and my family, and it may be the answer for you too. It takes less than 30 seconds to infuse your body with 12 different fruits and vegetables in just one serving! It not only includes bio-available minerals and whole-food sourced vitamins, but it also has both dairy-free prebiotics and probiotics which are great for reducing inflammation in the gut and slimming down your waistline.

By always carrying a sample packet of Athletic Greens with you like I do, or keeping a container in your fridge, you’ll have a convenient source of nutrition right at your fingertips – and be well on your way to achieving that great body you’ve been dreaming of!

Yours in health & happiness,

Danette May

You’re avoiding fried foods, soft drinks and decadent desserts, eating healthfully, watching your calorie intake and working out on a regular basis.

You know you’re burning more calories than you’re taking in. So, why aren’t you losing weight? It can be absolutely maddening! Especially if you believe you really are doing all the right things.

Unfortunately, life’s not always fair. Weight loss and weight gain can be complicated.

There are SO many different things that can impact it. And, life could be one of those things. We all face plenty of ups and downs over the years, and live in a world that constantly demands more. We’re expected to do more, be more, and accomplish more.

The real reason that number on the scale isn't moving

It’s no wonder so many of us feel stressed out much of the time! STRESS may very well be the reason that number on the scale isn’t moving in the direction you’d like it to be.

Whether you’re juggling too many responsibilities, or coping with added pressure from finances, a relationship, your job, or something else, the stress response sparks a biochemical process that causes the body to go into survival mound.

The body then holds onto fat, storing it for fuel in addition to slowing the metabolism and producing chemicals that are likely to cause weight gain and additional fat, particularly in the abdominal region.

Stress can also negatively impact will power and tempt people to reach for food in order to help ease it. Many stress eaters tend to go for high-carb foods as they trigger an increase in serotonin, which provides a calming effect.

If you’re truly counting your calories accurately, that may not be an issue for you, but it’s certainly something to look out for. Relying on food to battle stress doesn’t deal with the real issue – and that’s what needs to be addressed in order to really fix the problem.

So, how can you deal with all that unwanted stress?

Exercise 

I know you’re probably already working out, and that’s great! It’s one of the best stress-busters there is. It helps to counter the negative effects of those nasty stress hormones like cortisol as well as insulin and sugar levels. But, if you exercise too much, it can also increase cortisol and stress levels. The key is to find a physical activity you really enjoy, and make sure the length of the workout doesn’t completely exhaust you.

Take time to breathe 

Spending at least five minutes twice each day breathing slowly and deeply can help to immediately counteract the effects of stress. It will also allow you to face challenging situations more calmly, and with a clear head.

Get a good night’s sleep

When you don’t get enough rest, your cortisol levels will increase, making you feel hungrier and less satisfied with the food you do eat. Sleep is important for good health and for dealing with life’s problems. If you’re having trouble sleeping, address the issue. Some of the ways to improve sleep include turning off all electronics an hour before bed, making sure your room is totally dark, practicing deep breathing before bedtime, and eliminating noise by wearing earplugs.

Don’t forget to pamper yourself occasionally

We all need pleasurable experiences in order to thrive. Pleasure enhances health, energy, and well-being. Don’t just focus on avoiding stress, plan some “me time,” such as getting a massage, soaking in a relaxing bath, spending time laughing with friends, or engaging in one of your favorite activities.

You can’t eliminate all stress from your life. It’s something we all have to deal with, but you can learn to manage it better.

Yours in health & happiness,

Danette May

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