Liquid Assets

It is hard to walk through the market or convenience store, or any retail store for that matter without being bombarded by mini-cooler cases filled with beverages promising everything from boosting your immune system, to giving you energy and now helping you relax.  All of these beverages seem to have two important things in common, they are not regulated from an effectiveness standpoint and they are almost always filled with empty calories, i.e. added sugar.  Are there really any beverages out there providing real benefits other than hydration and can they do it without loads of empty calories?

Sports drinks don’t make you run faster or jump higher – it merely replenishes fluids and nutrients you lose while sweating.  But there are beverages that really do have a training effect.  Sip water as you workout (dehydration can slow you down), and try these other drinks for real results:

Cherry Juice

Endurance athletes who drank cherry juice before running a marathon felt less pain afterward than those who did not.  Phytochemicals in the drink appear to ease inflammation.  You might even give cherry juice a try the next time you are fighting a headache or any inflammation for that matter.  It is best to sip the juice every day for a week leading up to (as well as the day of) any athletic event like a race.  The recommended amount is 2 ½ cups (20 oz.)

Fat-Free Milk

The protein in the milk helps repair muscles you have exerted.  The calcium and vitamin D strengthen bones and may help you lose more fat.  It is best to sip right after strength-training.  The recommended amount is 2 – 4 cups (16 – 32 oz.)

Green Tea

The caffeine in green tea will help you work out longer.  You will also shed more fat, thanks to compounds called catechins, which increase fat burn, especially during aerobic exercise.  It is best to sip green tea daily, including right before a workout.  The recommended amount is 3 – 4 cups (24 – 32 oz.)

Ginger Lemonade

Ginger, which contains anti-inflammatory compounds, has been found to ease postworkout muscle soreness by up to 25%.  It is best to sip it daily.  Add ½ teaspoon grated ginger to 8 oz. of lemonade.

Resource:  Prevention Magazine July 2011

WHAT’S FOR DINNER

This combination of ingredients might catch you a little off-guard, however it turned out to be one of my favorite pasta dishes ever (and it was super quick and easy). 

Penne with Kale, Cauliflower, and Chicken Sausage

Servings:  8

1 lb. whole grain penne pasta

1 24 oz. jar good marinara sauce (I like Muir Glen or Newman’s Own Cabernet Marinara)

1 head cauliflower, cut into florets

½ bunch of kale, chopped into bite-size pieces

5 links chicken sausage ( I used some made with chicken thigh meat, spinach and asiago cheese)

1 T fresh basil leaves, chopped (optional)

Freshly grated Parmesan cheese

Sauté chicken sausage in a medium sauté pan, browning both sides.  Add a glug of white wine or chicken stock to the pan, cover loosely, and let cook on low until fully cooked.  Remove from pan.  In the same pan, drizzle a little olive oil and sauté kale until wilted.  Add salt and pepper to taste.  Remove kale from pan.  Add marinara sauce to same pan and warm.  Cook penne pasta according to package directions in a large stock pot.  In the last 4 minutes of the pasta cooking time, add the cauliflower florets.  Drain pasta and cauliflower and return to pan.  Add sausage and kale to penne and cauliflower, pour sauce over the pasta mixture, add fresh basil, and toss gently.  Top each serving with a little grated Parmesan cheese, if desired.

Here's to fresh, fast, and fantastic food!