Stop Wasting Your Workouts: The Best Way to Recover

Image courtesy of iStockphoto / Thinkstock
After an intense workout, our bodies experience significant depletion of key nutrients, water and energy. For many, this loss is seldom replenished and bodies are left running on little fuel until the next meal.
The hard work of a particularly grueling workout will hardly be worth it if you're not refueling your body properly. Choosing the right food and beverage sources may help prevent injury and attain those long-awaited results.
To better understand what your body needs, you need to know what your body loses during a workout.

What You Lose

When you're hitting the gym (or doing MaxT3 in your living room), your body loses energy it expends as you increase your activity level from a resting state. Also lost is "a severe depletion of carbohydrate stores and dehydration." ¹ Continually as the body sweats, it loses water and electrolytes. Basically, you're beating yourself up to reach your bikini goals.
The loss of these nutrients isn't  immediately detrimental, but it  can be if not replenished.  Once you leave the gym your body goes into recovery mode to fix the sudden loss of energy and nutrients. Thanks to a nutrition market that is saturated with conflicting information, sometimes it's hard to determine what you need and what you can skip.

What You Don’t Need

• Nothing.  Skipping a post workout "meal" is like skipping a night of sleep. It doesn't benefit you in any way and only adds to your exhausted feeling. Your body is running on low fuel and needs something to help it bounce back from the beating you put it through.
   
• A Spoonful of Sugar.  Many sports drinks or recovery drinks boast magical properties but are loaded with sugar.  "After a workout, sugar from soft drinks and fructose from fruit juice set your metabolism back to slow." ² You just exhausted yourself to boost your energy levels and metabolism. Don't negate it by downing a sugar-loaded sports drink, or--gulp!--a soda.
   
• Loads of Fat. A high-fat meal post-workout hinders recovery. It's recommended that your diet have a good balance of fat but that does not include scarfing a cheeseburger directly after your workout (not to mention the refined carbs in the bun). Your workout aimed to reduce your total body fat and refilling it with bad, damaged fats will keep you on that plateau.

What You Do Need

Since you lose electrolytes, water, carbohydrates and fat, it would make sense to replace them. While it's discouraged to do so by feasting like it's Thanksgiving, you can replace these nutrients in a healthy and productive way.

• Water. Most people sweat profusely when they workout because their bodies are working to regulate a fluctuating temperature. You'll hardly need a reminder to drink up because of the thirst you experience, but you should aim to drink 16-24 ounces of h₂o immediately after and continually for the remainder of your day.
   
• Complex Carbohydrates. "Carbohydrates are essential in rebuilding muscle cells."  A small bowl of spinach, kale or some mix of cruciferous vegetables (broccoli, cauliflower, etc.) is actually an ideal post-workout snack. You could also try snacking on some organic almond butter (most nutritious when raw) and slices of a Granny Smith apple (low-glycemic index). The carbohydrates found in these snacks will aid your recovery and promote muscle growth.
   
• Protein. "During intense workouts, muscle protein is damaged, which leaves an athlete with a net loss of muscle protein." Many athletes tend to consume protein drinks or supplements immediately following a workout.  Liquid protein is more quickly absorbed into the body. They also tend to contain an ideal blend of calories, proteins, carbohydrates, fats, and various minerals necessary for rebuilding. However, soy protein and A1 casein should be avoided as they've been linked to various health risks. Whey is the way to go.
   
• Electrolytes/Vitamins/Minerals. After a sweat session, you lose essential electrolytes, vitamins and minerals that are equally important to replace. Bananas offer a great source of potassium, which is one of the main electrolytes you lose. Other fruits like apples and even vegetables can also boost energy levels. If you're on the Advanced Plan, be sure to reference the Maximized Living Nutrition Plans to see what fruits are cleared for limited use. Coconut water works wonders for rehydration and it has the ideal pH balance and perfect blend of electrolytes.

Finding a snack or drink that balances all of these is ideal and convenient. Unfortunately, many drinks or supplements claim a list of benefits but are loaded with artificial ingredients and sugars that yield little benefit.

The Ideal Solution

Combine the benefits of clean, all-natural protein with healthy fats and organic fruit, and you get a delicious after-exercise snack. Best of all, this solution is quick and easy: the Perfect Protein Smoothie.
Simply mix a large handful of berries (blueberries, strawberries, raspberries--you choose!), with full-fat coconut milk and a scoop of our Perfect Protein, and you're refueling yourself with the perfect blend of carbs, fats and proteins. This simple smoothie does it all:

• Provides amino acids for muscle building and repair.
• Provides healthy fats to reduce inflammation and restore your natural fuel.
• Replenishes lost carbohydrate stores.
• Alkalizes to improve your body’s pH.
• Rehydrates.
• Replaces electrolyte stores.
• Does not overload you with sugar because it is low-glycemic.

Was This Article Helpful?

If you enjoyed the above information on post-workout recovery, then be sure to sign up for our monthly newsletter, which is packed with the latest health research, nutritional tips and even the occasional free goodies. Go to www.HealthFromWithinSTL.com.

References

1. Josephson, Scott. "Recovery Nutrition." NSCA's Performance Training Journal 2, no. 5 (2003): 16-17.
   
2. "4 Post Workout Foods to Avoid / Nutrition / Healthy Eating." FitDay - Free Weight Loss and Diet Journal. http://www.fitday.com/fitness-articles/nutrition/healthy-eating/4-post-workout-foods-to-avoid.html (accessed May 28, 2013).
   
3. http://www.stamantnjrotc.org/WeightLifting/Articles/RecoveryNutrition.pdf (accessed May 28, 2013).

Blasted Cauliflower

Vegetables are often thought of as boring, bland, or tasteless. This is far from the truth!
Veggies can offer a great source of variety. Cauliflower is especially versatile, and this is just another example of how it can be used. Consider yourself warned: They are addictive!

Ingredients

• 1 head of cauliflower
• 1/8 cup of olive oil
• 1/2 tsp granulated garlic
• 1/4 tsp sea salt
• 1/2 cup of nutritional yeast  (not to be confused with brewer’s yeast – this is a highly nutritious condiment)
• Optional (To add spice):  1/4 tsp black pepper, 1/4 tsp crushed red pepper, or a sprinkle of cayenne pepper

Directions

1. Preheat oven to 400 degrees.
2. Wash and clean the cauliflower. Cut off and discard the stems.
3. Cut the cauliflower florets into small pieces.
4. In a large bowl, combine the olive oil, garlic, salt and nutritional yeast.
5. Add the cauliflower pieces and thoroughly coat each piece.
6. Place cauliflower pieces onto a baking sheet lined with parchment paper.
7. Bake for one hour turning a few times during cooking. You will want them to look browned.

Go to www.HealthFromWithinSTL.com for more awesome recipes!

Dr. Nick Barnes

Top 10 Food Additives to Avoid!

Food additives have become very common in the modern-day diet plan but do they really add any value to the food we eat? The answer is ABSOLUTELY NOT. Used mostly to boost shelf-life, improve flavor, and to maintain color, (all to increase profits), most artificial additives are extremely harmful to our health. The simplest way to avoid exposure to these kinds of chemical substances is to understand the most common additives and also which foods they're quite often found in. Here's a list of the top 10 food additives to avoid.

1. Sodium Nitrite (or) Sodium Nitrate

Sodium nitrate/nitrite is used as a coloring, flavoring, and preservative agent in ham, bacon, hotdogs, corned beef, lunch meats, and other packaged foods. This harmful ingredient has been observed to create 'nitrosamines', most of which are human carcinogens. Several studies have revealed that consumption of food items containing nitrates/nitrites may result in a greater risk of esophageal, gastric, and rectal cancers.

2. Sodium Sulfite

This chemical is used in wine making and also in some other processed foods such as pastries, margarine, cheese, sausage, fish, and ground beef. According to the Food and Drug Administration, around 1 in 100 individuals is sensitive to sodium sulfites found in wine. People who are 'sulfite' sensitive may suffer from headaches, difficulty in breathing, and rashes. In extreme cases, sulfites can even cause death by shutting down the air passage completely, resulting in cardiac arrest.

3. Monosodium Glutamate (MSG)

MSG is an amino-acid mainly used as a flavor booster in soups, chips, salad dressings, seasonings, lunch meats and most restaurant food. An animal test linked MSG to damaging brain cells of infant mice. Also, other studies show that frequent consumption of MSG might cause damaging side effects, such as depressive disorders, disorientation, damage to the eyes, fatigue, severe headaches, and weight problems.

4. High Fructose Corn Syrup

High-Fructose Corn Syrup (HFCS) is a refined synthetic sweetener. It has become the top source of calories in the United States. It is found in almost all processed and ready-made foods. Consuming HFCS boosts your bad cholesterol level and leads to the development of type 2 diabetes as well as tissue damage - a few among other dangerous effects. HFCS is mostly found in processed foods, bread, candy, canned fruits and vegetables, flavored yogurts, soft drinks, and cereals.

5. Artificial Sweeteners

Artificial sweeteners are usually found in sugar-free or diet sodas, sugar-free gums, baking goods, drink mixes, breath mints, table-top sweeteners, pudding, ice tea, and even in toothpaste. It is cleverly disguised in many "health foods" as Acesulfame Potassium (Sunnett, Sweet One), Aspartame (Nutrasweet, Equal), Neotame, Saccharin (Sweet 'N Low, Sweet Twin, Sugar Twin), Sucralose (Splenda). Packaging with artificial sweeteners will advertise "low or reduced sugar", "no added sugars", "low fat", "sugar-free", etc. Some of the reported results of consuming artificial sweeteners or sugar substitutes are behavioral problems in kids, hyperactivity, allergic reactions, and perchance carcinogenic effects also.

6. BHA & BHT
BHA (Butylated Hydroxyanisole) and BHT (Butylated Hydroxytoluene) are chemical preservatives found in cereal products, potato chips, chewing gum, and vegetable oils. These popular additives keep foods from changing flavor and color, or getting rancid. It's been proven to have an impact on the central nervous system, cause behavior changes, and also has the potential to cause some types of cancer.

7. Propyl Gallate

Propyl gallate is a chemical used in vegetable oil, chicken soup, meat products, and mayonnaise. It slows down the spoilage of oils and fats but can bring about stomach problems or skin complications for asthma sufferers and aspirin sensitive individuals. Scientific tests on mice claim that this preservative could potentially cause cancer as well.

8. Trans Fat/Hydrogenated Fats

Hydrogenated oils are widely used to boost the shelf life of many food products. They're found in 'deep-fried' junk food and specific processed foods made with margarine or moderately hydrogenated oils (trans-fats are produced by a process known as hydrogenation). Several research has shown that trans fat boosts bad cholesterol levels while minimizing good cholesterol; leads to higher risk of cardiac arrest, cardiovascular disease, and cerebrovascular events; and contributes to diabetes, inflammation, and other health issues. Always look at ingredients list to make sure that the product doesn't contain any hydrogenated oil.

9. Sodium Benzoate
Sodium benzoate is a food preservative and also used as additive. It is used in a number of highly processed foods and soft drink beverages. It's suspected that sodium benzoate, along with other artificial food coloring agents, may cause attention deficit disorder (ADD) in some young children. Sodium benzoate present in carbonated drinks could also react with included vitamin-C to create benzene, a cancer causing compound.

10. Food Dyes and Artificial coloring agents

Nowadays, most of the food items are often laden with food dyes and coloring agents like Sunset Yellow S, Blue 1 and 2, Ponceau 4R, Conchineal Red A, Tartrazine, FCF, and much more. These chemical substances are mostly found in variety of products like soda, salad dressings, sports drinks, fruit juices, fruit cocktail, cherry pie mix, ice cream, bakery products, candies and more. Studies show these artificial colorings may lead to behavioral problems in kids and result in a significant decrease in their IQ level. They are also proven to cause adrenal gland and kidney tumors as well as allergic reactions in many people.

Attention Shoppers: Read the label carefully, then stay away from these harmful food additives.

Go to www.HealthFromWithinSTL.com for more tips on how to avoid toxic foods!

- Dr. Nick Barnes

Lacking Energy? Skip Coffee and Try These Foods

The Motivating Diet

Balancing work and personal lives can be exhausting. After a long day at work, school or a family gathering, finding the energy to go to the gym can be tough. Luckily there are many lifestyle choices that can naturally increase your energy for hard work in and out of the gym.
Nutritional choices are a big factor here. The better you eat, the better you feel. Practicing proper nutrition and tracking the timing of what you eat can do wonders to make you feel alert and powerful, says Cynthia Sass, a registered dietitian and Health magazine's nutrition and weight loss blogger. Sass explains that correctly combining natural foods will provide you with energy, without crashing later.¹
Lisa Moskovitz, RD, CDN, a sports nutrition expert, counselor and registered dietitian recommends foods that include B-vitamins. Small portions of eggs and other healthy proteins will provide you with a good amount of energizing nutrients.
"B-complex vitamins work to break down carbohydrates we consume into glucose for fuel," says Moskovitz. "At the same time they help transport oxygen throughout the body."²
It's important to watch the amount of sugars and refined carbohydrates you are eating since that serving can affect your levels of energy. Try moderate portions of beans, legumes, fruits, vegetables and (if following the Core Plan) moderate-glycemic grains for energy. Processed grains like bread, white rice, most crackers, cookies, muffins, cakes, bagels, pastas do not contain fiber. Although they provide carbohydrates that can be used for energy, they are quickly released into your bloodstream due to lack of fiber, causing sudden jumps in blood sugar levels. It's important to choose high-quality grains (brown rice, millet, etc.) as opposed to processed grains to avoid crashing once it hits your bloodstream.³

False Energy

Coffee reigns as the most commonly looked-to source of energy. While some experts tout coffee's ability to boost fatty acid oxidation, utilization of carbohydrates, intensity level and focus during a traditional cardio session, there are two problems with that idea. First, coffee dehydrates the body. Second, coffee is one of the most overused "drugs" out there and using it to boost your workout performance can lead to dependence.⁴
The reason that we say "drug" is because drinking caffeinated beverages like coffee becomes addictive. Soon the normal cup of coffee doesn't have any effect on the consumer, so the benefits gradually increase as one develops tolerance to the drug. Commonly, addicts will consume larger amounts of caffeine and not even be affected at all, or they will crash about 20 minutes post consumption.
An alternative to coffee is Maximized Living's Max Fit. A dietary supplement made up of green coffee extract. The pill supports healthy blood glucose levels, weight/stress management and cortisol regulation. The supplement also provides glutamine, carnitine and creatine, supportive amino acids found in healthy foods. This pill will increase your energy levels without the sluggish crash and side effects of coffee.⁵

Other Workout Boosters

Sleep

Without proper sleep, your energy levels and workout intensity droop. Try to get about eight hours of sleep per night, every night. Your body needs that down time to produce growth hormone and utilize protein to repair and maintain lean muscle. Insufficient sleep can throw off your entire routine, increasing hormonal stress levels, which will hurt your fitness regimen.⁶

Surge Training

Once you are in the gym, it's important to keep variety in your workout. The last thing you want is a boring routine that you don't look forward to every day. In order to keep your workout exciting and time-efficient, we recommend high-intensity interval training.
Interval training--also known as surge training--can drastically increase energy levels and helps your body tolerate the build-up of lactic acid (a natural response of a challenging workout).
Surge training also offers the ability to add variety to your fitness routine, so you never grow too comfortable or bored with a workout. Overall, surge training results in improved performance, greater speed and better endurance.⁷
By combining proper nutritional planning, sufficient sleep, moderate levels of caffeine and proper fitness selections, your energy will soar.

Next Steps

For more tips to improve your workout results or increase your energy levels, sign up for the Maximized Living newsletter.
To try the energy-boosting, fat-burning Max Fit, check out our online store today.

Sources

1. http://www.huffingtonpost.com/2013/04/09/eat-foods-boost-more-energy_n_3014581.html
   
2. http://www.mensfitness.com/training/pro-tips/10-energy-foods
   
3. http://www.fitday.com/fitness-articles/fitness/how-to-eat-for-energy-you-might-not-even-need-caffeine.html
   
4. http://www.muscleandstrength.com/articles/caffeine-good-bad-risks-benefits
   
5. http://livingwellchiro.net/health-essentials/health-products/
   
6. http://www.military.com/military-fitness/health/importance-of-sleep
   
7. http://sportsmedicine.about.com/od/tipsandtricks/a/Intervals.htm

Lisa's Story: Overcoming Depression, Fibromyalgia, and Chronic Sickness

"My body was ravaged by sickness and disease, my lifestyle was horrifically unhealthy, and I felt like I imagined people do when they are 90. All of this at just 31. I had struggled with various health issues since childhood, but still never dreamed it could get as bad as it did. I had a laundry list of problems: chronic sinusitis and bronchitis, allergies, migraine headaches, digestive problems, menstrual problems, insomnia, joint pain, sciatica and got an average six to eight viral infections a year. I had been diagnosed with fibromyalgia, which brought with it muscle pain and weakness, crushing pain in my hands and feet, profound exhaustion, difficulty concentrating and focusing and even hair loss.

Basically, everything hurt all the time.I was taking all sorts of different prescriptions and over-the-counter medications every single day. I was overweight and was struggling with an eating disorder. I had also been told by various doctors that I would have to be on antidepressants for the rest of my life to deal with depression. Not a very pretty picture.

At that point, I had no hope!

After about two months of Maximized Living care, my health started improving—much to my surprise. Today, I am the healthiest I have ever been! I take no medications for anything. I have no more allergies, no more sinusitis, no more bronchitis, no more migraines, no more digestive or menstrual problems, no more insomnia, my hair quit falling out, and my pain levels have dramatically decreased. Some days, I have no pain at all! I have been delivered from depression, no longer have an eating disorder, and have lost over 40 pounds and am still losing.

My life has been truly transformed. And through all of this, I have discovered my purpose, my passion, and my destiny. I have discovered who I am."

- Lisa G.

Praise God for her healing. All we did at Maximized Living is remove the interferences so that her body could heal at 100%!

Check out www.HealthFromWithinSTL.com to utilize the resources that we have at Maximized Living or to contact me.

Healthy Chicken Fingers Recipe

Kids love chicken nuggets and chicken tenders, but the kind you buy frozen or get at a restaurant are unhealthy and even dangerous.
Some brands on the market that are better than others and may be made with organic chicken, but they're still typically breaded with wheat breadcrumbs.
Many of the "healthy", grain-free/gluten-free recipes result in a less-than-exciting taste, have breading that just won't stay on, and lack the crispy, crunchy texture kids love. These are so tasty that you could easily bring them to your next neighborhood potluck or barbecue. (Plus, you can feel great about this grainless, gluten-free, highly nutritious chicken recipe.)
I have experimented with a lot of recipes and finally found one that passes the test. I tried multiple ingredients and convoluted recipes and ended up with one that is just three ingredients (five, if you count salt and pepper) and is fabulous.

Ingredients

• 1 lb organic chicken tenders or chicken breasts, pounded thin.
• 1/2 cup grapeseed oil Vegenaise. (This brand is readily available and has a purple top. There are other versions that use canola oil, which we do NOT recommend.)
• 1 cup almond flour.
• Sea salt and black pepper to taste.

Cooking Instructions

1. Season chicken with salt and pepper.
2. Dredge in Vegenaise and then in almond flour.
3. Place in a glass baking dish and bake at 350 degrees for about 30 – 40 minutes depending on the thickness of the chicken.

Additional Options:

• Make a lemon butter sauce for a "piccata" style dish
• Make the chicken into chicken parmesan by adding organic spaghetti sauce and mozzerella

 Looking for more recipe ideas?

Try some of these other Core and Advanced Plan approved organic chicken recipes.

• Homemade Chicken Soup
• Boneless Buffalo Tenders (w/ Flourless Breading)
• Organic Thai Red Curry Chicken

Sugar, Artificial Sweeteners Worsen ADHD

Fighting ADHD

Processed, sugar-laden foods have been constantly linked to increased rates of attention deficit hyperactivity disorder (ADHD).
Every expert acknowledges the fact that sugar is devoid of helpful nutrients. The negative impact sugar has on learning has been a major cause of concern for decades. Sugar not only provides empty calories, it's also called an "anti-nutrient." It actually blocks function and the absorption of other key nutrients the body needs to focus and function properly.
However, sugar itself is only part of the battle.
Artificial sweeteners and carbohydrate-based diets also pose many of the same problems as sugar. In the case of chemical sweeteners, these issues can be worse. Carbohydrates are converted to sugar. Therefore, an excess of carbs, particularly refined carbs, will cause similar sugar-like problems.
Chemical sweeteners affect physiology, and there are concerns these biochemical changes harm the brain.
There is no simple answer. However, we do know that a lack of vital nutrients can diminish levels of focus and self-control. These deficiencies commonly result from an over-consumption of sugar.
Sugars, and carbohydrates in general, increase drowsiness.

Solutions

Swapping out sugars for nutrient rich foods has shown—in some instances—that dietary changes can improve the ability to manage ADHD in children. Because of this, a healthy diet has been referred to as "perhaps the most promising and practical complementary or alternative treatment" for ADHD.
According to recent research, proteins have shown to activate neurotransmitters in the brain that can help kids stay focused. This confirms longstanding evidence that a low-sugar diet featuring good fats and proteins will help balance blood sugar and set you up for more success in education.
Unfortunately, about 5 percent of kids are not eating the recommended amounts of protein for breakfast and lunch. Most kids require 24-30 grams of protein every day. Instead of helpful healthy proteins, children are eating more sugar, which has been linked to destructiveness and recklessness.

Avoiding Sugar

In one form or another, sugar is found in nearly all commercially processed foods. Avoiding common forms of sugar can decrease the instance of nutritional deficiency. For example:

• High fructose corn syrup, corn sweetener
• Dehydrated cane juice
• Sorghum
• Maltodextrin; dextrose
• Molasses
• Rice syrup
• Saccharose; sucrose

Each of these impacts your blood stream the same way, causing your blood sugar levels to fluctuate sharply. These ingredients can also increase the fidgeting and inattentiveness characteristic of ADHD.
Sugars and sweeteners have seemingly been worked into nearly all the items on grocery store shelves. Unfortunately, the items that satiate a sweet tooth can worsen ADHD, while also interfering with blood sugar levels and promoting the storage of fat—both factors that increase risk of diseases like cancer, diabetes and cardiovascular disease.

Preventing Sugar Burnout

The Maximized Living Advanced Plan takes a head-on approach to eliminating sugars and the grains that turn to sugar from the diet. There are many alternatives to sweeteners that are a healthy part of this diet. It can help people of all ages who are struggling with attention—in or out of school.