Post-Workout Shake

Berry Defense

When you don't feel like eating after a workout that lasts 60 min. or longer, a shake is the perfect solution. Blend and sip the shake during the hour post-workout, to maximize recovery and top off glycogen stores.

Ingredients:

  • 1 cup frozen organic blueberries (or fresh locally grown)
  • 1 cup frozen organic strawberries (or fresh locally grown)
  • 1 serving egg white, whey protein or hemp protein powder
  • 1 tablespoon flax oil (organic, high lignan)
  • 4 oz. water
  • 4 ice cubes
  • 1 teaspoon dulse flakes (optional- see below)
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Muscle Cramps: Why and How to Prevent Them

The heat and humidity this summer has many of our clients suffering from muscle cramps. Looking at past research and theories on muscle cramps, we must conclude that the elusive question of what causes muscle cramps remains unanswered.The three main causes cited for causing EAMC (Exercise Associated Muscle Cramps) are:

  • Loss of serum electrolytes (sodium, potassium, magnesium, chloride, calcium) because of dehydration.
  • Pre-mature muscle fatigue caused by performing exercise at a higher relative exercise intensity or duration, when compared with normal training.
  • Inhibited range of motion as a result of tight muscles.

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Perspective on Hypothyroidism

Here is a good article from Mark’s Daily Apple, that takes a different perspective on hypothyroidism. I appreciate this post because I have recently gone through a battery of blood work to see if I have sub-clinical hypothyroid. I was suspicious because it runs in my family and I have had various health annoyances that . . . → Read More: Perspective on Hypothyroidism

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Dr. Weil comments on Good Calories, Bad Calories book

You can see in my ‘reading now’ column to the right that I am currently reading “Good Calories, Bad Calories.” Coincidentally, Dr. Andrew Weil recently wrote an article discussing the book. Read . . . → Read More: Dr. Weil comments on Good Calories, Bad Calories book

Reading Now: Good Calories, Bad Calories

. . . → Read More: Reading Now: Good Calories, Bad Calories

Who Inspires You?

I went for a run today after taking almost a week off due to hamstring problems. During the week I received a massage that was fairly deep and left me a bit tender for two days. I also went to someone who performed Muscle Activation Techniques to re-balance weak muscles at their . . . → Read More: Who Inspires You?

In Summer’s Heat, Watch What You Drink

This is a perfect time of year to take a beverage inventory: what you drink, how much and how to maintain a reasonable intake of fluids — ones that will supply your body with much-needed water without adding to your fat stores.

Chances are the summer heat will tempt you to grab whatever cold liquid might be handy, and many of today’s most popular choices are loaded with sweet calories that actually increase the body’s need for water. Chances are, too, that no matter what the season, you probably don’t drink enough fluid to fulfill your body’s requirements. . . . → Read More: In Summer’s Heat, Watch What You Drink

Pearls of Wisdom

"Life is what I make it. Always has been. Always will be." ~ Grandma Moses

Reading Now

Good Calories, Bad Calories by Gary Taubes
Gary Taubes reviews the medical research of the past 50 years to establish that the connections between fat and cholesterol and heart disease have never been proven and that, on the contrary, the case that unrefined carbohydrates are responsible for obesity and the so-called "diseases of civilization" has been made by the very studies that have been used to defend the "fat" hypothesis. His review of the research is exhaustive. He does not claim that exercise does not improve muscle tone and overall health. Rather, he argues that exercise is not a a "cure" for obesity, and may even make some people fatter, because they eat more of the wrong foods after exercising.