This week I thought I would give you all a little break from tons of science jargon and write a simple blog about my favorite homemade beverage: what I like to call “Kate’s Miracle Hydrating Beverage.” I refer to it this way because my concoction is: an amazing blood sugar regulator; helps with weight loss; inhibits muscle breakdown; helps reduce stress in the body; easy to make; will help you avoid energy UPS and DOWNS; and can be used as a pre-, during and post-workout drink AND it tastes great (well, at least I think so).
Many people who come to me for nutritional help have a hard time regulating their blood sugar. This is usually due to: eating too little or too much; skipping meals; poor cellular metabolism; the inability to store glycogen (stored sugar); eating the wrong foods, eating the wrong combinations of foods; or a combination of all of these.
To help alleviate blood sugar UPS and DOWNS, I usually suggest to my clients to eat anywhere from 6-8 small meals/day…The problem is most of my clients are incredibly busy throughout the day, making eating 6-8 meals/day fairly challenging. For those that may only be able to eat 3 meals in a day, I have them sip on my hydrating miracle beverage between meals. Sipping on my hydrating drink can be very helpful to keeping their blood sugar stable, avoiding energy UPS and DOWNS. Regulating your blood sugar is vital for helping anyone who wants to lose weight, improve energy and heal a damaged metabolism.
So without further ado, here is my favorite workout/healthy beverage to sip on through out the day.
Kate’s Miracle Hydrating Beverage
(Great for drinking in between meals, pre-workout, during workout and post workout).
6 oz. Pulp free Organic Orange Juice
2 oz. Organic pulp free Coconut water (optional)
2 tbsp. Hydrolyzed gelatin protein *Start with 1 tbsp. and work yourself up to two.
1/8 tsp. of white sea salt (you can add more if needed)
6-10 oz. carbonated (C02) or filtered water (whatever fills up bottle)
Add OJ, coconut water, salt, and gelatin to a 20 oz. bottle. Shake or blend together well.
Add ice and shake. DO NOT blend.
Lastly, add C02 water or filtered water. Shake bottle lightly or the C02 water will make the drink fizz over.
*Sip throughout the day, and/or while working out. This drink is NOT meant to be gulped or slammed down in a 2 minute sitting. Sip SLOWLY! Please note the coconut water is optional when it comes to making this drink. Some of my clients love it, while others could live without it. If you choose to remove the coconut water you may add in 2 more oz. of pulp free orange juice.
For those who are inquisitive like me, here the most common questions I hear regarding my miracle concoction.
Why should you drink Kate’s Miracle Beverage?
Consuming a combination of healthy carbohydrates (orange juice and coconut water) and proteins (gelatin) throughout the day is a great way to stabilize your blood sugar. When you regulate your blood sugar you stop having energy highs and lows as well as “sugar” cravings. You should understand you only get sugar cravings because your body is telling you it needs ”sugar”. Remember sugar (glucose) is our preferred source of energy. The key is to provide your body with the right sugars (fruit, juice, milk etc.) vs the wrong sugars (bread, cookies, cakes, candy). Once we do this it sets our body up to START burning energy sources vs. storing them.
Why Orange Juice?
Orange juice has high levels of many vitamins and minerals but especially Vitamin C, Potassium and Magnesium. Vitamin C, a natural anti-oxidant, helps increase immunity and fights off foreign invaders (viruses, bacteria, fungus). Potassium helps with blood sugar control, regulates insulin and helps to decrease edema (water retention). Magnesium also helps with blood sugar control, decreases muscular soreness and achiness, helps with Calcium metabolism and reduces edema. In addition, orange juice contains high levels of salicylates, (which is anti-inflammatory), and can be compared to drinking organic aspirin.
Juicing and straining your own oranges is best. However, for some of us, (including myself) juicing and straining your own OJ can be time consuming and expensive. As an alternative to juicing, you can purchase an organic, not from concentrate, pulp-free juice. Buying it fresh is always best, but this can be pricey. So do the best you can.
As we already know salt has many positive attributes. Salt is especially important in times of stress and when you are working out. When you are exercising or under stress your body is losing salt and other electrolytes and it is important to replace them quickly. Salt helps decrease your stress hormones, which are elevated during exercise and a busy workday. Salt helps maintain normal blood pressure, supports a healthy metabolism and can help decrease muscular soreness.
Gelatin is my favorite go-to protein when it comes to an added protein source. Gelatin is made from the collagen, bones, and skin of animals. Gelatin contains high levels of the amino acid glycine, which helps with proper gut function and is anti-inflammatory. Gelatin is also void of tryptophan and cysteine, two amino acids that are very inflammatory to the body. Gelatin has been linked to helping with weight loss, decreasing inflammation, increased gut health, healthier skin, hair and teeth and helps with insomnia. I always suggest consuming all carbohydrates with an adequate protein source. This combination helps slow the absorption of sugars into your body and helps with blood sugar regulation. Personally, I use hydrolyzed Great Lakes Gelatin. www.greatlakesgelatin.com
Why Carbonated water?
Carbonated water contains carbon dioxide (C02), which is produced by our bodies in energy production. High levels of C02, in the blood, go hand-in-hand with a high metabolic rate. C02 increases circulation in the brain, supports immunity, opposes stress promoting lactic acid, and helps with edema and inflammation. Drinking carbonated water will help increase your C02 levels which help increase the availability of oxygen to your muscles, increasing energy production and decreasing muscular damage.
I am not picky about the carbonated water people use. I prefer Pellegrino and Perrier or I make my own with a Soda Stream water carbonator.
Why add coconut water?
Coconut water is a great source of additional vitamins and minerals. Like Orange juice, coconut water contains high levels of Potassium and Magnesium. Coconut water also contains calcium, zinc, manganese and selenium; this makes it a great rehydrating beverage. Coconut water is also useful in helping control blood sugar, improving blood pressure and increasing blood circulation. The added coconut water flavor also gives your drink a more tropical taste. There are many good coconut water products. Try and find an organic or natural variety, pulp free, with no other additives. Amy and Brian in a can is a great option.
As most of you know I am not a big fan of anything processed. Most sports drinks on the market are filled with additives, synthetic vitamins, colorings, dyes, high fructose corn syrup, sugar alcohols, artificial sweeteners, and emulsifiers. In fact, just the other month there was an article on a brominated vegetable oil (BVO) in Gatorade. BVO is fire retardant but is also used as a color and taste emulsifier. It is listed under the ingredients as sucrose acetate isobutyrate (SAIB). Who knew you could get hydrated and put out a fire with your Gatorade. YUM!
Finally, I have added a little testimonial from one for my current clients who had wild-wicked sugar cravings when I met her:
As recommended by Kate, I have been drinking the gelatin-juice for the last three months. In this short time I have noticed a few significant changes. My cravings for sweets, and complex carbohydrates have diminished tremendously. Even during stressful times I find I am not inclined in the slightest to reach for junk food. It just is not “hitting” the spot. In fact is seems that sweet “spot” has disappeared. Even when I do indulge in my favorite chips and dip/salsa I don’t eat the whole bag. Now I am stopping when I am full or had enough. A novel concept! Any cravings for chocolate have disappeared completely. My energy level is very steady these days. I can do more and still feel energized. I highly recommend giving this drink a consistent try – see the difference for yourself!
Your Optimal Health Coach,
“I am an exercise physiologist, personal trainer, nutritional and lifestyle coach, not a medical doctor. I do not diagnose, prescribe for, treat or claim to prevent, mitigate or cure any human disease or physical problem. I do not provide diagnosis, care treatment or rehabilitation of individuals, nor apply medical, mental health or human development principles. I do not prescribe prescription drugs nor do I tell you to discontinue them. I provide physical and dietary suggestions to improve health and wellness and to nourish and support normal function and structure of the body. If you suspect any disease please consult your physician.”
1. Dr. Ray Peat, Protective Co2 and Aging. www.raypeat.com
2. Dr. Ray Peat, Gelatin, stress, longevity. www.raypeat.com
3. Dr. Bruce Fife, ND Coconut water.
4. Ghanim H, Mohanty P, Pathak R, Chaudhuri A, Sia CL, Dandona P.
Orange juice or fructose intake does not induce oxidative and inflammatory response. Diabetes Care. 2007 Jun;30(6):1406-11. Epub 2007 Mar 23
5. NEW RESEARCH SUGGESTS DRINKING 100 PERCENT ORANGE JUICE IS ASSOCIATED WITH IMPROVED NUTRIENT ADEQUACY AND DIET QUALITY AMONG CHILDREN. http://www.floridaorangeshop.com/assets/images/News/Children%20Nutrition.pdf
6. Brett Israel, Scientific America, Dec. 12 2011