10.12.09

Food and Fitness Tip: I should get a stipend from the American Dairy Council for this one. Drink more milk. Cow juice has several very important benefits. Consuming 1,800 milligrams of calcium a day could block the absorption of about 80 calories. So drinking milk can help you literally lose weight. Another thing, milk is good for bones, captain obvious. But here is the kicker- milk helps in recovery. If yo have ever done my boot camp, after the first day you will struggle sitting down on the toilet. In fact, I have had a number of girls tell me that their legs hurt them so badly they tried peeing standing up -unsuccessfully I might add. Therefore, I always day have a big glass of milk after you workout and you'll feel much better Here is why. Lactic acid is created hen you workout. That is the stuff that makes you not able to move. To get rid of an acid, one can need a base solution (CHEM 101). In this case, milk in the the form of lactose reacts with the acid to neutralize the acid, thus alleviating pain. So milk is nature's pain killer after a grueling day of squats, leapfrogs and lunges.

Recipe: Berry Smoothie
( I know, this isn't really cooking, but its the perfect post-workout shake. In fact always have a shake after a great day of training, especially within one hour after your workout. This will aid in muscle growth and recovery.)


Makes 1 Serving
1/2 cup Low Fat Cottage Cheese
1/2 cup skim milk
1/2 tsp honey
1 tsp vanilla extract
1/2 cup frozen unsweetened mixed berries or strawberries
(add protein powder to get more protein if need be)

Remember you should get 50% of your body weight in grams of protein a day if you are a girl, 75% of for boys.

Therefore, if you are a girl, and weigh 150lbs, you should eat 75grams of protein.
If you are a boy and weigh 200 lbs, you should get 150 grams of protein a day.

Put cottage cheese, skim milk, sugar, vanilla, and frozen berries in a blender.
Blend 1 minute or until smooth.
Serve immediately.
250 calories; 19 grams protein; 3 grams fiber