Kate’s Miracle Hydrating Beverage

Kate’s Miracle Hydrating Beverage

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).

Kates miracle hydrating drink

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).

Ingredients:

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)

Ice

6-10 oz. carbonated (C02) or filtered water (whatever fills up bottle)

Directions:

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.

Why salt?

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.

Why gelatin?

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!

 

Suzanne W.

Happy Hydrating!

Your Optimal Health Coach,

Kate Deering

 

Disclaimer:

“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.”

References:

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

http://www.scientificamerican.com/article.cfm?id=soda-chemical-cloudy-health-history

 

My TOP 12 Metabolic Supportive Foods

My TOP 12 Metabolic Supportive Foods

Recently, I have been focusing a lot of my time and energy on finding and using foods to heal the body, the metabolism, the thyroid, the liver and the gut.
I have discovered that some foods can support your metabolism, while other foods can slow it down. Some may be pretty obvious to you while others may be quite surprising to you…

You see I love to eat. I love great tasting healthy food that provides me with great energy, nourishment, tastes great and helps support my metabolism. There use to be a time in my life when I would eat cardboard tasting food because I thought it was healthy for me, how wrong I was.

Like many, I got caught up in the marketing of food. Low calorie, low fat, low in nutrition, easy to make, yet taste like crap and filled with crap. Now, I know better, now I know what is going to energize me and keep my metabolism fired up (fresh, organic, not processed foods) vs unhealthy food (processed, fast food, frozen, polyunsaturated fats) that is going to slow my metabolism down and take energy away from me.

Can you remember a time that you ate a great, healthy meal and felt great afterwards? What about when you ate an unhealthy meal, how did you feel? Different? Of course!

With that said, I want to give you my TOP 12 healthy, energizing, metabolism boosting foods. If you can find a way to get all of these foods in your diet, in the right amounts, at the right times, within your day and week, then you are one step closer to increasing your metabolism, feeling great and obtaining optimal health.

1. Organic Fruit– Lychees, pawpaw, sapote, plums, pineapple, papaya, RIPE or cooked apples, pears, peaches, kiwis, cherries, oranges, watermelon, dates and grapes.  These fruits are packed with fiber and antioxidants, and a great source of Mg and CA. Fresh fruits and even fruit juices (without pulp) are a great tool for increasing metabolic rate, generating heat and energy and maintaining a normal blood sugar level– as long as they are consumed with a fat and a protein.

2. Organic RAW Carrots– Raw carrots can act like a natural antibiotic to aid your gut, thus help you process food better, decrease bacteria and increase your metabolism. Consume 1-2 raw carrots a day.  Great with a little coconut oil, vinegar, and salt.

3. Organic Coconut oil – Coconut oil is filled with medium chain fatty acids which are used as energy quite efficiently.  Coconut oil has anti-fungal, anti-microbial, anti-bacterial properties.  Plus, coconut oil supports thyroid function, thus increases your metabolism.

4.  Organic Pastured Eggs– Eggs are loaded with vitamin B12, Vit D, Vit A, choline and leucine all of which are needed by body to help metabolize fat. A recent research study found those who ate 1-2 eggs for breakfast lost more weight then those who ate bagels, toast or cereal

5.  Organic Dairy – Milk is perfect food made of equal amount of fat, protein and sugars. Milk contains tons of digestible calcium which is needed for proper bone, teeth and tissue growth and repair. Milk is filled with other minerals and vitamins, primarily, magnesium, Vitamin A, Vitamin D.  Milk drinkers are none to have a lower BMI, stronger bones and lower risks of CVD.

6. Organic Squash– pumpkin, zucchini, yellow squash, spaghetti, butternut, etc.  Believe it or not squash are actually fruits. They contain high levels of folate, Vitamin C and beta carotene. They have anti-inflammatory properties which has helped with cancer prevention, arthritis, heart attacks and strokes.

7. Organic Potatoes  – Russet and white sweet potatoes are best.  Due to their high starch content, always eat potatoes with a fat like butter, ghee or coconut oil.

8. Organic grass fed, FREE roaming meats– Contains Iron and all your essential amino acids. Grass fed meats will contain 1/2 to 1/3 less fat than grain fed beef. Grass-fed meats are higher in CLA and contain less polyunsaturated fats than the conventionally farmed meats.

9. Salt–it’s natures diuretic and is necessary to mobilize glucose (sugar). The right salt actually increases your metabolism, decreases edema and helps muscles recover. I recommend an unrefined white sea salt.

10. Dark, organic chocolate. Dark chocolate contain not only a healthy level of antioxidants but it also contains stearic acid, a saturated fat that has been found to boost your metabolism.

11. Gelatin. The cooked form of animal collagen. Gelatin is an amazing protein source free of cysteine and tryptophan (both amino acids have anti metabolic effects). Gelatin also has many anti inflammatory and anti aging properties. www. GreatLakesGelatin.com

12.  Shellfish.  Muscles, oysters, clams, shrimp and scallops.  Shellfish are high in minerals, especially zine and copper.  Shellfish contain protein that is easy to digest and may be less toxic than  many of the larger fish.

This week try and add as many of these amazing metabolic foods into your diet. Remove the boxed, frozen, processed foods and see how great you are going to feel. Trust me, your body will thank you.
I do want to specify that the amount of each food, when to take it and what to combine it with is VERY important.

Actual dietary requirements are all person specific since we all are at different metabolic rates, different sizes, ages, activity levels, etc. I certainly don’t want you to think you can go out and eat a chocolate bar with a big glass of milk and a burger pilled with cheese and get lean and healthy…because most likely you will not. Each and everyone of these foods has a specific purpose and if used properly in the right amounts at the right times can make your body a metabolic furnace.

Your Optimal Health Coach.
Kate Deering

“Disclaimer: 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.”
References:
Josh Rubin www.eastwesthealing.com
Dr Ray Peat www.raypeat.com
Dr Lita Lee www.drlitalee.com