NEW ARRIVALS

We received a few new things this week, mostly replenishment:

Cantillon Kreik
Cantillon Classic Gueze
Cantillon Rose'De Gambrinus
Cantillon Iris
Cantillon Grand Cru
Fantome Hiver
21st Amendment Watermelon Wheat
Hair of the Dog Doggie Claws (get it while you can)
Lost Coast Winter Braun

Also just received a large shipment of Irish/English Christmas candies, bangers, rashers, susage rolls. So come Irish up your holiday at healthy spirits and while your at it have a few drinks.

Nate

Merry Christmas

I have been having some health issues (I found out that I have kidney stones in both kidneys and they are, for some reason, not passing so I will have a dr. appt on January 9).  On a related note- I have cut out all soda and am on day 6 of no soda.  My goal is to not have anything but water and juice until my appt and see what he says.  There's a small possibility from what I have read that some of the south beach diet has caused this but I am not sure and will not know anything for sure until the dr. appt.

Merry Christmas to all!

Going to Moscow

Hello everyone,
I will be leaving tomorrow evening for Moscow, so if you have any beer questions or need anything, you can either call the store at 415-255-0610, or leave them on the blog. Thank you to everyone for making 2008 such a great year for Healthy Spirits.
Have a happy holiday, and while you're at it, have a couple of drinks.

cheers,

dave

NEW CUSTOM TASTING SESSION!!!

Now at Healthy Spirits:
A new, custom tasting session for 2 to 3 people.

"THE SIX WIVES OF HENRY THE EIGHTH"

A special session based on the six former queens of England. Comes packaged with complete tasting notes.

Makes a unique and interesting gift.

cheers,

dave

Losing Weight and Gaining Muscle

How do I lose weight? This is a question that I am asked almost daily and I would love to sit and chat with every single person who wants to know. So, I have put aside some time to talk with you about the subject. The factors involved in a successful weight loss program are energy input (calories), energy output (exercise), and mental readiness.

Let’s talk mental readiness. What does that mean exactly? Mental readiness is coming to an acceptance of needing a change in your life. Sometimes this comes with a wake-up call from a doctor telling you that your cholesterol, triglycerides, or blood pressure is too high. Another may be your physician plain and simply stating that your weight is a factor for these issues or others and could lead to a diabetic or heart condition. Many times it comes from our inner selves reaching a point of not liking who we see in the mirror and desiring to change. It is in that moment that true willingness to commit to eating healthy and exercising regularly can be achieved.

Moving on to how to start a weight loss program. First, are you going to try this on your own or seek the assistance of a personal fitness trainer/counselor? It is very important either way to educate yourself. Purchase a few books that catch your interest….shy away from trends or fads…..stick to the realistic approaches on this subject. This means thumbing through a few books that embrace eating nutritious foods throughout the day and regular exercise. As much as you want things to change in an instant, your program must be designed and carried out in a healthy manner. Losing weight and incorporating a new active lifestyle happens one day at a time. Days turn into weeks and before you know it, you are on your way to losing your first 10 lbs. Another avenue you may consider is to seek the help of a personal trainer/nutrition counselor. The knowledge of a qualified personal trainer can really push you in the right direction, educate you on nutrition, exercise, and motivate you through the first few months. A qualified personal trainer will have a degree in the field, international certifications, medical training, and if an independent contractor, will be licensed and insured. Always interview at least 3 trainers before deciding on the one you will be investing your time and money. Do not be afraid to ask questions regarding the trainer’s qualifications, years of training, continuing education, client success stories and if you could speak to past clients.

Let’s begin the journey of successful weight loss. It is important to know where you are and plan realistic goals. In order to discover where you are, an assessment of your body composition (lean to fat ratio), measurements, and aerobic fitness needs to be administered and recorded. This will give you starting numbers to work with, and a re-evaluation conducted in 12 weeks should show an improvement in all areas. Any qualified personal fitness trainer should be able to do this for you. Always have the same trainer re-assess you for accuracy since not all trainers use the same assessment protocols. In addition, a personal fitness trainer or nutritional counselor should be able to review your current eating habits, calculate your BMR (Basal Metabolic Rate: calories burned throughout the day when not exercising), and be able to educate you on healthy food intake, how often to eat, and what to eat.


Let’s look at the steps. First, when applying physical changes to your life, always consult with your physician before you begin. Once you receive the green light, educate yourself by reading and/or hiring a personal fitness trainer. Schedule an appointment to have an assessment completed that includes head-to-toe measurements, body-fat composition, resting heart rate, and recovery heart rate. In addition, educate yourself on healthy eating through books, or again schedule an appointment with a personal fitness trainer or nutritional counselor who will review your current eating habits, calculate your BMR and activity calories, and through information gained be able to inform you on how many calories to intake, what the calories should consist of, and when to eat them.

The information gained from your appointments: measurements, body composition, resting heart rate, recovery heart rate, BMR and calories to intake, should leave you with a positive feeling that you have all that you need to start your program and be successful.

A few ideas that should be shared with you are to start keeping a journal of your food intake and daily exercise. Your nutrition should contain at least 50% complex carbohydrate intake since it is our number one fuel source, moving to approximately 40% protein, and 10% fat. The percentage values will vary for each person and the goals trying to be achieved. Examples of good carbohydrates are whole grains, vegetables, and fruit. Excellent protein sources are lean meats such as boneless/skinless chicken or turkey breast, albacore tuna, egg whites, and whey powder. Include essential fats through flaxseed oils, nuts, natural omega 3s in fish such as salmon, and olive oil. Also, normal hunger occurs every 3 hours so do not allow yourself to feel hungry and eat every 2 ½ hours. This will boost the metabolism and keep the calories burning throughout the day. If you think for a second that your body does not know you are holding back….think again. In order to fuel an engine, you have to tank it up or put wood on the fire to fuel the furnace…..otherwise….shutdown. Without adequate calories, the body will store in reserve what it thinks it needs for fuel…..the number 2 energy source…FAT.

Your fitness program should be progressive…..start slowly and increase the intensity as you go along. Expect Delayed Onset Muscle Soreness (DOMS) when beginning a new program. This is your body’s way of letting you know that you did something different with your muscles….and that is a good thing! The soreness should not be debilitating, but definitely let you know that you exercised. With each workout, the DOMS will still be evident, but not overwhelming. You come to accept and even invite that you challenged yourself. It is suggested that cardio be implemented at least 4 times per week in your training zone, with weight resistance training at least 2 times per week. Also, you should be able to complete your workout within 60 minutes. Think about that…..60 minutes out of your 12 hour day…that is very doable. This is where the wonderful calendar comes in…pick your days and times for your workout and keep your appointment!

Lastly, the combination of healthy food intake and regular physical activity should allow you to reach your fitness goals. Give yourself time to reach them…do not become overwhelmed of how far in the future it may seem. Even if it takes one year….how long have you lived as you are? A year will go by quickly, 6 months like a flash and 12 weeks in an instant. Also, challenge yourself to drink at least 2 quarts of water daily with your new program. Your system will love the flush and your skin will probably look the best it has ever been. Once you have adapted to 2 quarts per day, move to 3, and graduate to a gallon. It is important to allow a rest or recovery day per week. Exercise good nutrition and water intake during your non-workout day. Remember to allow for an 8 hour sleep cycle each night for your overall health and especially muscle recovery.

I want to really break down this program to basic form:

1. Make a commitment to yourself to start a new healthy lifestyle and go for it!

2. Seek the assistance of a personal fitness trainer or if a truly disciplined person, educate yourself through reading materials.

3. Have an assessment completed and BMR/activity calories calculated.

4. Eat 5-6 small meals a day using your BMR calculations to determine how many calories to eat daily and per meal calories that include complex carbohydrates, lean protein, and fat.

5. Drink plenty of water…start with 2 quarts and increase as your body adapts.

6. Implement aerobic fitness (cardio) in your training zone at least 4 times per week.

7. Implement progressive weight resistance training at least 2 times per week.

8. Allow a Recovery Day or non-workout day.

9. Plan to get at least 8 hours of sleep per night.

10. Journal, Journal, Journal.

I enjoyed writing this article for you and I hope it answers most of your questions regarding weight loss while gaining muscle, how to implement a healthy nutrition and exercise program, and the motivational tools to start. If you have any questions, please do not hesitate to contact me at http://www.fitness-4-you.com/.

Take care and Stay Healthy!

Darla:)

NEW ARRIVALS

Got some new beer today.

1. Bruery Orchard White Ale
2. Bruery Black Orchard
3. Bruery Saison Rue
4. Bruery Partridge in a Pear Tree
5. Hair of the Dog Doggie Claws
6. Ridgeway Very Bad Elf
7. Ridgeway Seriously Bad Elf
8. Fox Barrel Mulled Cider
9. Baird Kurofune Porter
10.Jolly Pumpkin Weizenbam

Come and get it!

cheers,

dave

MIA

I have been MIA- I have been working a lot and have not been feeling well.  In fact, tomorrow (Tuesday) I'm heading to get a CT scan done in the a.m. to check for possible gallstones or kidney stones.  Hopefully I'll know the results soon but if not then I will head to the dr. on Thursday where I am sure she is going to go over things with me.

Beer of the Month Club:January

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In case any of you missed my call, I just wanted to remind everyone that Beer of the Month for January is ready for pick-up. We released it a little early this time to give people an opportunity to pick it up before the holiday.
Selections this month include:

1. Lost Abbey Gift of the Magi
2. Nogne-O Peculiar Yule
3. De Struise Pannepot 2007
4. Port Brewing Santa's Little Helper

cheers,

dave

New Christmas Healthy Pancake

Hi Readers!!!!

This morning I was playing around in the kitchen trying to make my fav protein oat pancakes and realized.....no eggs...yikes. I spyed a carton of light egg nog that I enjoyed the other evening while decorating my tree, and said what the heck....well...the egg nog substitute worked like a charm and the pancakes were fluffy, and tasted wonderful. The fun part about eating healthy is just that....eating....THE GOOD STUFF....and this is now my top holiday Good Stuff Pancake....

Holiday Healthy Egg Nog Pancakes

Makes 2 very large pancakes (2 servings)

1 cup rolled oats blended to flour consistency
2 scoops vanilla whey protein powder (usually 25g per scoop)
1 tblsp wheat germ
1 tblsp flax meal
2 tsps baking powder
Light egg nog (enough to make pouring consistency)

pour mixture onto prepared griddle and let cook until bubbles form. Turn over and cook through. Should be fluffy...do not overcook them or they may be dry.

I enjoy mine with honey, but also fav toppings are fat free sugar free maple syrup, and fruit only apple butter.

I eat one and save one for the next morning or another snack meal.

So...in this beautiful holiday cake consists complex carbohydrates, protein, fiber, and healthy fats all to fuel a fabulous body.....

Happy Holidays

Stay Healthy
Darla:)

NEW ARRIVALS

NEW STUFF!
Just finished stocking a huge new order. Lots of really great stuff!

1.BFM Abbaye De Saint Bon Chien 2006
2.BFM Abbaye De Saint Bon Chien 2007
3.BFM Abbaye De Saint Bon Chien 2007 Bourbon Cask Conditioned Magnum (extremely rare)
4.BFM Cuvee Alex Le Rouge Imperial Stout
5.De Dolle Oerbier (this is one of my favorite beers. It kicks ass. Buy it.)
6.George Gale Conquest Masterbrew Vintage 2000
7.George Gale Conquest Masterbrew Vintage 2001
8.George Gale Prize Old Ale Vintage 1996
9.George Gale Prize Old Ale Vintage 1997
10.George Gale Prize Old Ale Vintage 1998
11.George Gale Prize Old Ale Vintage 1999
12.George Gale Prize Old Ale Vintage 2000
13.Gosebrauerei "Gose" Coriander and Salt Beer
14.Harvey's Christmas Ale
15.Harvey's Elizabethan Ale
16.JW Lees Harvest Ale Vintage 1999
17.JW Lees Harvest Ale Vintage 2000
18.JW Lees Harvest Ale Vintage 2005 Calvados Cask Aged
19.JW Lees Harvest Ale Vintage 2005 Port Cask Aged
20.JW Lees Harvest Ale Vintage 2005 Lagavulin Scotch Cask Aged
21.Sinebyrchoff Porter
22.Alvinne Melchior (Mustard Seed Ale)

We also received a good variety of Meads:

1.GI Dansk Mjod (Norway)
2.Lurgashall English Mead
3.Lurgashall Christmas Mead
4.Lurgashall Metheglin Mead
5.Makana Iqhilia African Bird's Eye Chili Mead
6.Makana Iqhilia African Herbal Blossom Mead
7.Makana Iqhilia African Dry Mead

DRINK, YOU DRINKERS!

dave

UNCOMMON BREWERS

Uncommon Brewers, a new brewery from Santa Cruz, has released their first beer for sale. It's called the Siamese Twin Ale, and its a Belgian-style dubbel made with kaffir lime leaves, lemongrass, and coriander. It is available in singles or 4-packs.
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Yebisu is back in stock, in single 12oz. bottles.
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NEW HOURS

As of today, Healthy Spirits will have different hours.

MONDAY-THURSDAY-8AM to 10PM
FRIDAY-SATURDAY-8AM to 11PM
SUNDAY-9AM to 9PM

cheers,

dave

Illness is Humbling

Hi Readers

The trainer has been DOWN, hit by a sinus infection, which NEEDED to be treated with antibiotics. I am on my last day of the meds and FIRST day attempting a work out….very modified. I have never experienced anything like the symptoms of a sinus infection….so I sympathize with everyone one of you who has had one or has one. Symptoms are SEVERE headache, inability to breathe, sleep, eat, and fever….and the list continues. Also, it takes awhile to get over….I am on seven days and still talk with a nasal accent….lol. I rarely get sick, so this is quite the humbling experience for me, and no I am not some super human immune to illness…..so this leads of course to what I have to say about fitness and illness.

First, listen to your body….I am a firm believer in this. If it hurts (I mean really hurts….not “this is hard hurts”), DO NOT DO IT. If you are ill with fever, vomiting, inability to breathe, and just can not get your ass out of bed, then stay there. The body is a wonderful machine and will direct you to eat, sleep, and yes, eliminate waste. Also, listening to your body also means knowing when to see the doctor because not all illnesses will go away without some assistance. It is better to heir on the side of caution…if it diagnosed as a virus…then it has to run its ugly course, but an infection NEEDS attention. Am I saying run to the doctor over every sniffle….NO. Even I see the doctor only on rare occasions, this happening to be one of them. However, if you just do not feel right, are feverish, and are not performing at what feels like YOU, then you may want to get it checked out.

Second, the workout during illness…..again a listen to your body thing. If you are so sick that you are unable to get out of bed and feel good….you have no business in the gym or working out at all. You are slowing down the process of your body building those awesome antibodies that are working to get rid of what is attacking it. Think of it as a recovery process when you workout a body part. Let’s say you completed an awesome back routine and the next day, you are feeling the DOMS (delayed onset muscle soreness). Well what created that feeling is micro tears to the muscle tissue being broke down during your workout, and your body is responding to build it back up…..hence building beautiful muscle. Would you turn around and work it again during this process…..I HOPE NOT. Think of antibodies building in your body the same way while you are ill to keep you from getting that same strain of illness. Pretty awesome stuff!!! On the other hand, if you are feeling not quite yourself…we have all been there….but can handle something light, then go for it. During this process, I can not stress enough, FLUIDS and spice it up with some lemon slices to help detoxify that body.

Third, for the die hard “I HAVE TO BE IN THE GYM EVERY DAY” exercisers….CHILL OUT!!! Sorry to be so blunt.....but studies have shown that you have to not work out for at least 2 weeks for deconditioning to begin. So, NO….your butt is not going to get big in five days…so stop getting out of bed and looking in the mirror or feeling it because in your mind it has happened, and NO….your muscles are not going to shrivel down and be unnoticeable, and YES…..you will get better and be back at it soon. If you play with your bodies natural defenses to help you….BEWARE of the consequences of RELAPSE. Relapse of an illness can occur by ignoring your need to rest and get well. Relapse of an illness is 10 times WORSE than the original bug….it is better to be down for a few days than several weeks….do you agree?

Fourth, I know I covered this, but FLUIDS…..lots, and when you eat, this is the time you want to pay attention to the good stuff going down. Of course, chicken soup is a MUST, at least for me, when you are ill….and sometimes is the only tolerable thing your body can take. Remember, the salt in the broth will require you to drink more fluids. Foods that have worked for me during illness are of course chicken broth with a whole grain tortilla to dip in the broth. Hot oatmeal with flax meal and wheat germ mixed in it, and the tried and true plain cracker. I can not emphasize enough the fluids during illness especially on medications because what do they do….DRY US OUT….what does that mean…CONSTIPATION…yes I can say that….it is all about fitness and wellness. Please handle that…

Fifth, I am a say it like it is trainer….love ya…and would be negligent in helping you if I was not. So, I hope this read was helpful and truly if you are sick…IT IS OK TO TAKE A BREAK!!!

Stay Healthy!!!!

Darla:)

Time and Fitness

Hi readers

Like most of you with jobs, family, relationships, etc., juggling time can be a challenge. Let me give you the secret that really isn’t a secret of time management….BUY A CALENDAR. In the busyness of our daily lives, we get little rest, drink caffeine to get going, maybe some wine at night to unwind, utilize the wonderful waves of the micro, eat too little, or too much. How to get off this roller coaster ride….slow down and enjoy the ride. Make your time of stress relief a priority. Get out that PEN and carve your appointment for your workout, a walk with friends or your dog, a time to meditate, read a good book, and JUST SPEND TIME BEING. Wow…what a concept. Do not let “Life Happen to You While Busy Making Other Plans”. Time goes too quickly to not enjoy what is right in front of you and you want to be in the best health possible to relish in each day.

My Personal share sample….as I juggle working with fabulous clients, paying bills, making calls, answering emails, and writing my blog, I take time to get in that hour workout. Not being a creature of habit, I utilize for example, my step for a fun 30 minute routine, and set up my universal bar with 50lbs and complete a kick-butt leg circuit for 3 cycles. Then realizing my 2 ½ hour time is nearing for my next fueling, off I go to check out my refrigerator….after a workout I usually grab my fresh fruit, throw in my blender with a bit of protein powder, water and ice….hits the spot!!!!

Stay Healthy!

Darla:)

Complete Beer Lists Available

Our complete beer list is now available by request. It is split into American Micro-Brew and International. You can get the lists by writing us at healthyspirits@aol.com, or commenting on the blog with your e-mail address.

cheers,

dave

BEER: NEW ARRIVALS

New this week at Healthy Spirits:

1. Haandbryggiert Handbaak Sour Ale

2. Jolly Pumpkin Bam Noire 750ml

3. Nils Oscar Coffee Stout

4. De Struise Black Albert

5. De Struise Pannepot 2007

6. Dieu Du Ciel Solsticce D'Hiver Winter Barleywine

7. De Struise Tsjeeses

There are a few cases of the De Struise, but definately grab them while you can, cause they're going to fly. Just so everyone knows, Pannepot will be one of the beers in January's Beer of the Month Club.

cheers,

dave

BOTM: DECEMBER

In case anyone missed my calls, just a reminder:
-Beer of the Month for December is ready for pick-up.

-I am going to try to organize a mailing list of BOTM subscribers, to avoid these monthly phone calls. It might take a little while, but I will keep you posted. I would also encourage all BOTM subscribers to sign up for the blog. I always post release dates here.

-Because many people will be out of state/on vacation during late December and early January, we will be releasing January's Beer of the Month in mid-December.

-Feel free to contact the store with any questions.

cheers,

dave

just Frustrated

I really WANT to make a change- however, I don't know what it is- I don't know if it's just tiredness, laziness, or what that just can't muster up the motivation to do so!  I'll start again tomorrow and see what I can do. Any advice anyone?

NOW HIRING

Healthy Spirits is looking for a part time employee (2 to 5 days a week). This may become a full time position in the future. Applicants must have a strong knowledge of beer, and the ability to describe products clearly and accurately. Since most shifts will be in the morning, some barista experience is preferred. Duties will include helpingg customers with beer questions, making informed reccomendations, stocking fridges, organizing back stock, and making sandwiches,coffee, and espresso drinks.
To apply, please send a resume to healthyspirits@aol.com. If you have a Beer Advocate account, please also send us a link to your reviews.

Follow Up Fitness, Motivation, and Sharing

Hi readers

Are you becoming motivated????? What are you doing for that nutrition and exercise program…..Changes being implemented…..even baby changes. Today is the day after Thanksgiving and the pumpkin pie was wonderful…. How did you do over Thanksgiving? Did you read my last blog on “Eating for the Holidays”? Christmas is just around the corner and filled with wonderful temptations like cookies, fudge, candy, and let’s not forget that Christmas cheer…alcohol. Before you dive into December, re-read my November 17th blog and glean motivation to enjoy the holidays healthfully. The votes are in and my next article will be on “How to Gain Muscle”. I love this topic and look forward to addressing it.

Jumping into my morning…..I wanted to share my breakfast creation….leftover mashed potatoes, egg whites, pepper and spices. In a skillet, I heated up the potatoes making them a bit crispy and added the whisked egg whites. Added a bit of pepper and a pinch of salt. I also had some High Five Fiber bread……and Yummmmm…..protein, carbs, fiber….the works and perfect for my mid morning run!!!! I will probably hit a bit of weights before enjoying a fab protein shake. I am in a stage in my life where I utilize my time and exercise efficiently…..but there is always TIME….whether 20 minutes or one hour….I am a NO EXCUSES trainer and exercise ME time person. So…..if you hit me up with the NO TIME thing….I will definitely give you suggestions but simply refuse to accept that…..I think if you are honest with yourself, you would also come to the same conclusion….but sometimes it does take someone to kick you in the mental and physical bootie to get you going.

For those running on FITNESS STALE or BURN OUT and do not DO IT because the motivation is well…..burned out….

It is important to remember the stages of your fitness program and when it has become stale….now is the time to step it up. Also, if you have been performing the same routine for months or even years….guess what…time for a change. The body is very adaptable to routine and to ensure muscle confusion, changing up your exercise program will not only fire up the muscle fibers, but also bring a new mental outlook to your routine. Every one likes something brand new….right? Or another good line…. “Variety is the Spice of Life.” So spice up that routine that may have you in a non-motivational rut by trying weight resistance training, plyometrics, circuit training, or a boot camp workout just to list a few.

Stay healthy!

Darla

motivation

Just trying to get motivated.  I had a really busy week last week and of course that led to not having a chance to exercise.  I really need to get back in that but I am struggling with that.  However, I am going to post a quote that a friend of mine posted in a thread on SCS.  It's really good!  Let me know what you think:

"Don't wait until everything is just right.  It will never be perfect.  There will always be challenges, obstacles, and less than perfect conditions.  So what. Get started NOW.  With each step you take, you will grow stronger and stronger, more and more skilled, more and more self-confident, and more and more successful."

Mark Victor Hansen

Just some things to think about!

NEW BEER: GOOSE ISLAND, STONE RIS, ETC

Just Arrived:

1. Goose Island Bourbon County Imperial Stout

2. Stone Russian Imperial Stout (12oz. bottles)

3. Stone Double Bastard 3L (Jeroboams)

4. Avery Old Jubilation

5. Avery Ale to the Chief (This is the last of it, so get it while you can!)

6. Scaldis Prestige

cheers,

dave

NEW: THE ABYSS

The Abyss is finally here again. Quantities are limited, so reserve one while you can. They are also stocked on the shelf, so if you're fast, you might be able to grab one. Like the Firestone 12, this one was really limited, so we are limiting to 1 bottle per customer.
To Beer of the Month Subscribers: I usually don't like to let people know what Beer of the Month is before they pick it up, but I thought you might like to know that one of the featured beers is THE ABYSS. So if you are a Beer of the Month subscriber, you get an Abyss without having to run around and try to reserve bottles.
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I am expecting Goose Island Bourbon County Stout tomorrow, probably in the late afternoon. It's one of my favorite barrel-aged strong ales, and I reccomend everyone give it a try while it's around. There will be a post tomorrow to confirm its arrival.
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In our continued efforts to expand, we just added another two shelves, which will soon be full of fantastic beer. I'm still looking for suggestions for breweries and beers people want to see at Healthy Spirits. Let me know!

cheers,

dave
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California Salad...

I thought I better through something green and raw in the mix, in case we are getting tired of soups and stews!! This is a classic and works well with big groups- like showers, parties, or potlucks!

Ingredients:

2 Heads of Romaine

2 avocados

1 cup candies pecans

1/2 cup cranberries

2 green apples or bosh pairs

4 green onions, finely chopped

2 cans mandarin oranges

1/2 cup crumbled blue cheese 

1/3 chicken breast per person

Dressing: 2 options

1. Store Bought: Marston's Dressing

2. Refreshing Dressing:

     6 TBSP olive oil

     6 TBSP red wine

     2 TBSP lemon juice (fresh is best)

     1/2 tsp. salt

     1/4 tsp. pepper

     1/2 tsp. dijon mustard

     honey to taste

Directions:

Pretty self explainatory... Wash the chicken, cube it, add some olive oil to a pan, brown it, season it with S&P. Cut and wash the lettuce, chop the onions, apples/pairs, slice the avocados, throw in the cranberries, pecans, blue cheese (if desired), and mandarin oranges! Toss it all together with the dressing right before you serve it.

Chicken Tortilla Soup (Crock Pot)

The little saying, "Crock pots: Cooks all day while the cooks away" is enough to put a smile on anyone's tired face. How wonderful is it to come home to a yummy meal that YOU did not spend time preparing- instead- you dumped things in a pot, turned it on, and magically, when you came home, it was calling your name.... check out this simple recipe....

Ingredients:

4 large chicken breasts, no skin, no bones

1 28 oz. can diced tomatoes

1 large onion, diced

2 cloves garlic, minced

1 tsp cumin

* 2 serrano chilies, minced (optional)

1 49 oz. carton chicken broth

1/4 cup lime juice

Options for toppings:

tortilla chips

shredded cheese

avocado

cilantro

Directions:

Real simple: put the washed chicken breasts in the crock pot with the diced tomatoes (don't drain them, use the juice), onion, garlic, cumin, chilies, and broth. Cover and cook on LOW for 7-8 hours. Remove the chicken, shred it, add it back to the crock pot, add your lime juice- let it sit for a few minutes. Then place your tortilla chips (if desired) in the bottom of your bowls, ladle soup on top, add any other toppings you desire!

Minestrone Soup...

This is right up there in the top favorites of mine!! It has a truck load of yummy vegetables, great flavor, and is perfect for a cold winters day. Don't let the long list of ingredients scare you, this soup is well worth it!  Thanks to Jennifer Stewart for sharing it with me!

Ingredients:

2 TBSP expeller pressed coconut oil

3/4 cup onion

1/2 cup leeks

1 cup carrots

1/3 head green cabbage

1 cup celery

2 cloves garlic

2 qts. chicken broth

1 small jar spagetti sauce

1 tsp salt

1/4 tsp pepper

1 1/2 cups potatoes (diced)

3/4 cup peas

1 can diced tomatoes

1 can kidney beans

1 TBSP fresh parsley, chopped

1/3 cup small pasta

1 cup parmesan cheese

Directions...

OK, here we go. First you are going to saute over low-med. heat your "purple highlighted ingredients"- your oil, onion, leak, carrots, cabbage, celery, and garlic (assuming they have all been washed and chopped!).  Saute those for 5-7 minutes or so. Next add your chicken broth and spaghetti sauce. Bring that to a boil for 10 minutes. Add your salt, pepper, and potatoes next and cook for 10 minutes. Then you will add the "pink highlighted ingredients" from above- your peas, tomatoes, beans, parsley, pasta, and parmesan. Cook that until it's tender on medium heat. *Let your noodles be your guide, when they are ready, your soup is ready! ** One more side note, I used a can of white & a can of red kidney beans to beef it up even more, de-licious!

Serve with: warm french bread, crackers, or nothing at all!

FIRESTONE 12/NEW BEATIFICATION 750ML/OSKAR BLUES CANS!!!

Firestone 12 is now available by request. Thank you to everyone for your patience. The price is $19.99 per bottle. I am limiting to 1 per person. just so everyone has a chance to pick one up.

MORE NEW STUFF!

1. Russian River Beatification in 750ml bottles!
2. Oscar Blues Dale's Pale Ale Cans
3. Oscar Blues Gordon Beer Cans
4. Oscar Blues Old Chub Scotch Ale in Cans
5. Oscar Blues Ten Fidy Imperial Stout in Cans

Come and get it!

cheers,

dave

Be a Smart and Healthy Eater During the Holidays

Hey Readers

The holidays should not mean putting your good nutrition program on holiday as well. I have prepared some tips to help you stay focused and allowing for a little moderation. I hope you all have a wonderful holiday season and remember to continue your exercise programs while enjoying the festivities.

How to Be a Smart and Healthy Eater during the Holidays
By Darla Benfield, LCPT, LCMT, Fitness-4-You.com

Have you heard of the book called the “Food Snob”? It is a fantastic book that tells you how to enjoy a splurge. I have to agree. Do not waste your time on calories that just are not worth it. What do you really desire to eat at that party? Scan the table…avoid the blasé foods like crackers and chips. Try a sample of the host’s signature dish or fabulous hors d’oeuvre. If you sample something that tastes ….well ….crappy ….. Discreetly ditch the item and try again. Once you have found that perfect splurge sample, savor every bite and put the fork down.

Grab a plate. Do not be one of those eaters who stands over the food items dipping and grazing. You have no control here. Putting your food items on a plate allows you to have control of your portions. Also, pick up a SMALL plate. This will reduce or at least ensure that the portions are proper size.

Head for the veggie tray. Place plenty of the GOOD stuff like fresh veggies and fruits on your plate and leave little room for the high calorie items like sweets and cheeses being served at the event.

Enjoy great conversation while sipping on lemon water. This also keeps you from talking with your mouth full of food….pretty gross as well.

Reduce your options. Variety is the spice of life except when it comes to food at parties. Variety food options at parties tend to be an open door for over eating. Instead of feeling as if you have to sample every type of mini sandwich, select one type. You will grow tired of that flavor more quickly but feel satisfied and on lower calories….YEAH!

EAT SLOWLY! This can not be emphasized enough. It takes 20 minutes for your body to register that you are full. If you are surrounded by speed eaters, make sure you have that glass of water nearby to sip often, as you enjoy eating at a slow pace.

DRINK SMART! Alcohol calories add up quickly and tend to weaken your resistance when it comes to eating. Studies have shown that drinking and eating portion sizes that are too large go hand in hand. Be a slender drinker and select a slender glass for your beverage. Head for a small glass of champagne or wine over the hard stuff. Also, wine and champagne encourage sipping, are less in calorie than mixed holiday punches and those hard mixed drinks.

If you slip, do not slide the rest of the way down. If you eat 3 helpings of stuffing, half slice of chocolate Christmas cake, DO NOT tell yourself….I BLEW IT SO I MIGHT AS WELL FINISH OFF ANOTHER PIECE OF CAKE. Think about the night….did you come to the party starving? Did you stand by the food table all night because you did not know that many people? If you are attending a function where you do not know very many people, make sure you eat a small, healthy meal before leaving for the party. Once you arrive at the party, stay away from the Danger Zone (that damn buffet table), meet a great new friend and have fun conversation.

I hope these tips are helpful for you as you get ready to PARTY! My favorite splurges during the holidays are pumpkin pie and apple dumplings. I will pass up mashed potatoes, stuffing, gravy, and any other high fat, grease/butter laden food item so that my splurge calories are saved for the pie!

Stay healthy!

Darla:)

An Excellent Blog Post

A fellow stamper posted this blog post on Sunday.  It's excellent and some great info in it.  Go check it out and let me know if you tried any of these.

Our write-up on Pfiff!

Check out this great article on our store by beer Czar and blogger Rob DeNunzio. While you're at it, check out his blog. It's awesome.

http://www.hifimundo.com/public/blog/2008/11/whos-healthiest-of-them-all.html

cheers,

dave

Still hanging around and still doing okay

The weight is going down- slowly but surely.  Not as quickly as I would like but I know of two more things that would get it down faster.  To add more cardio into my exercise- right now it's just the 30 Day Shred or get to the gym.  However, due to my schedule the first is more likely to happen- at least until the first of the year.  I know this is my healthy living blog but I wanted to show my goal cards that I made and are hanging on my fridge right now.  If you want to see details you can go find them at my other blog The Journey of Life.

DIRECTIONS TO SUBSCRIBE TO THE BLOG

Hi Readers.......

I wanted to supply simple instructions for you to subscribe to my blog and be kept up to date when I post articles, comments, or answer questions for you. Whether you have a PC or MAC, these instructions will allow you to follow the blog.

Step 1: On the left navigation bar you will see the option to subscribe with a link to posts and comments under it.

Step 2: Click on posts to follow what I am writing about

Step 3: You will see a drop down menu and at the end you will see a bar called "Atom"

Step 4: Click on "Atom" and it will open a new page

Step 5: The new page will allow you to subscribe to the blog. If you have Internet Explorer it will add "Ask Darla" to your RSS Feeds. If you have a MAC and Safari it will add "Ask Darla" to your email as a new folder. Click Subscribe to successfully complete the process.

Step 6. You are finished

You should see your name listed as a follower on the Blog profile once you have completed this process......CONGRATS!!!!

Last but not least, please forward articles to friends and family that may be interested by clicking on the envelope next to the comment line under the article. A page will appear where you enter your information and give you the ability to email the article directly from the Blog.

Another Last but not least........please utilize this site by clicking on the comment link appearing with each article, and leave your thoughts, suggestions, questions, etc.....so that I can get back to you with information to assist you with your journey to getting healthy!!!!

Stay Healthy

Darla, LCPT, LCMT

Beer: New Arrivals

1. Samuel Adams Chocolate Bock

2. Samuel Adams Cranberry Lambic (FYI: It's not a real lambic. Not bad, though)

3. Samuel Adams Old Fezziwig Ale

4. Samuel Adams Cream Stout

5. Samuel Adams Holiday Porter

6. New Belgium Farambozen

7. Chimay Jeroboams (3L)

cheers,

dave

New Store Picture 2

New Store Picture

FIRESTONE WALKER 12: READ CAREFULLY!!!

We recieved a VERY small amount of the Firestone Walker 12. We would love for everyone to be able to get a bottle, but it looks like its just not going to pan out that way. So here's what we're going to do:
Subscribers to our Beer of the Month Club will have the first opportunity. We are limiting to 1 bottle per customer. Beer of the Month subcribers will have 3 days to claim a bottle. If you can't pick it up right away, leave your name with someone at the store, and it will be held for you for up to a week.
After Beer of the Month people have their shot. The first people to respond will get the bottles. Limit 1 per customer. I think this is the most fair way to proceed, considering we recieved very few bottles.

cheers, and good luck.

dave

BEER: NEW RELEASES+ Beer of the Month Reminder

NEW ARRIVALS

1. BFM La Dragonne

2. Delerium Noel

3. Podge Belgian Imperial Stout

4. De Regenboog Kerst Smisje Christmas Ale

5. Hitachino Red Rice (12oz)

NEW CIDERS

We've recieved three new ciders from Wandering Aengus Ciderworks in Salem, Oregon. All ciders are made in very small batches with 100% organic apples.

1.Semi Dry Cider

2.Heirloom Blend Cider

3.Dry Cider (fermented and aged in untoasted white Oregon oak barrels)
------------------------------------------------------------------------------------
A few people in Beer of the Month Club have out of date credit card information, phone numbers, etc. If this has presented a problem, I've left a message on your answering machine. ------------------------------------------------------------------------------------
STORE UPDATE:
We recieved three new shelves, which we are rapidly filling with beer. Pictures coming soon. Come in and check it out!

-cheers,

dave

The BEST Motivation for a Successful Fitness Program

I was reading an article in MORE magazine and came across a small piece on what motivates you to exercise. The reason I bring up the piece, is that I agree highly with the content. According to MORE, the top reasons women over 40 exercise are to lose weight and protect their health.

Well........does that sound like FUN.....does that say......I want to do this because it is fun......or does this say that it is something I HAVE TO DO....like taking a mouthful of bitter medicine. I think the latter......how about you.

The lesser percentage of women surveyed stated that they exercised to improve their mood and reduce stress.....NOW....that sounds FABULOUS.....and you know what. The women who exercised for this reason remained true to their programs and exercised 30% more than those seeking to lose the weight and protect their health.

Now......you might think that losing weight would be motivational.....but let's say that you do not see the results you are looking for, and the I do not like myself, or I am not good enough feelings overwhelm you....then what....FRUSTRATION.....and then....GIVE UP. Let's chew up and spit out that animal and think about your fitness program differently.......

So.....take a minute to think about the immediate benefits of exercise....and focus on how you feel after you have finished exercising.... Positive endorphines (happy hormones) are released during exercise creating a positive mood and reducing stress. Being able to flow through your day more at ease and "feeling good" "feeling accomplished" "feeling on top of the world" are feelings that you will want to repeat again, and again, and again......and the long term benefit will be an improvement in the quality of your life and health.....and before you realize it....an adapted regular fitness program.

Now....take a minute to see what you can fit into your lifestyle....time/work/family/relationship. Also, in this thought process, think about what you like to do that is active and make that the core of your fitness......doing something you are passionate about will also keep you coming back for more.

I look forward to your comments and questions......


Stay Healthy
Darla

Review

Oh my goodness- just giving a review of the Jillian Michaels The 30 Day Shred dvd workout!

I borrowed this from a friend (and ordered my own copy this afternoon) because I did level 1 last night.  I worked harder then I have in a LONG time (and I did a hard step class on Tuesday also). I highly recommend this workout because she's encouraging you through it and has modifications for those who need modifications.  Obviously I thought highly of it since I ordered it :)

Let me know your thoughts on this!

BEER: NEW RELEASES

1. Drie Fontinen Oude Kriek 12oz.
2. Drie Fontinen Doesjel 12oz.
3. Drie Fontinen/De Proef Beersel Lager
4. Spezial Rauchbier
5. Haandbryggiert Norwegian Wood
6. Haandbryggiert Dark Force
7. Haandbryggiert Norse Porter
8. Haandbryggiert Haandbakk
9. Mikkeller Beer Geek Breakfast
10.Mikkeller Big Worse Barleywine
11.Mikkeller It's Alive!
12.Mikkeller Wit
13.Mikkeller To/From
14.Mikkeller Santa's Little Helper
15.Mikkeller Black (another few cases)
16.Nils Oscar Kalasol
17.Nogne O Winter Ale
18.Nogne O Peculiar Yule
19.Dieu Du Ciel Rose D'Hibiscus
20.Saint Somewhere Saison
21.Saint Somewhere Lectio Divina
22.Jenlain Biere De Noel
23.Sierra Celebration
24.Sam Adams Imperial Hallertau Pilsner
25.Anchor Christmas (6 packs and Magnums)
26.Double Bastard 22oz.


We are supposedly getting alot more beer some time next week, so keep an eye out!

-cheers

dave

BEER: NEW RELEASES

New Releases:

1. Avec Les Bons Voeux-Saison Du Pont's Christmas Saison.

2. Jolly Pumpkin Noel De Calabaza- Oak Barrel Aged Christmas Ale.

3. Scaldis Noel- Brasserie Dubuisson's Classic Christmas release in 750ml.

cheers!

-dave

Do not Stress About the Food!!!!

Hi Everyone

Are you thinking.....eating healthy is too hard? I say....keep is simple and do not stress. I see people getting so caught up in calorie counts, weighing food, percentages of proteins, carbs and fats that the new healthy food choices become an overwhelming chore. Have you heard of the saying.....throw out the scale.....well....apply it to the food....throw out the scales and calculators. Look at it this way....if you are eating pastries, white breads, and high sugar empty calorie cereals for meal 1 or breakfast....simply switch it out for a healthy choice such as oatmeal and while you are at it....throw in some blueberries. Sound easy.....now enjoy how the meal tastes. Often times eating healthy needs to start with just that.....EATING HEALTHY. OK....moving on to meal 2.....this would be a snack between breakfast and lunch.....resist those donuts sitting out in the office break room....and bring out that Clif bar you brought today. Again, take your time eating and enjoy the flavors. Meal 3......the friends want to go to their favorite pizza restaurant......well....you can opt to go and select the salad bar and throw in some egg whites, load up on the vegies and mixed greens...ALL DRESSINGS ON THE SIDE.....try to avoid the creamy stuff.....dip your fork in the dressing and enjoy the colorful mixture of greens, vegies, beans, proteins, that managed to make it on your fork. Meal 4.....another snack between lunch and dinner......I love to mix Non Fat Knudsen cottage cheese with a light and creamy Yoplait yogurt and throw in a few raw almonds....YUMMO. Meal 5......this is usually dinner.....load up on your favorite vegies and a grilled boneless/skinless chicken breast seasoned with spice. If you are a night owl.....you will feel hungry about 2 1/2 hours after meal 5.....I love to have rice cakes on hand with a smear of peanut butter....this does the trick. I also have vanilla whey protein powder on hand and will sometimes mix that in some vanilla silk light soy milk.

So....you see....eating healthy is just switching out unhealthy choices for healthy choices and the above is just a sample of the many wonderful choices you can make. Normal hunger is every 2 1/2 hours and eating small meals throughout the day keeps your metabolism turned on, your blood sugar stable, and eliminates the urge to grab that unhealthy choice because you are hungry. Eating this way should keep you feeling satisfied and NEVER hungry. Eating is WONDERFUL and incorporating healthy food choices and ENJOYING them will set you up to adapting a healthy nutrition lifestyle and you WILL SEE A CHANGE in your overall health. So....I challenge you to start today....begin with switching out the unhealthy choices for the healthy ones.....no calculators and no food scales. If you want to write down what you eat for time sake in order not to go over 2 1/2 hours....that is all I would worry about. If you want to include a protein, carb, fat column per meal.....simply put check marks next to those nutrients for your info that they were included with each meal. That is it though.....do not make this a overwhelming task.....and remember to ENJOY getting healthy!!!!

Stay Healthy!!!!
Darla:)
http://fitness-4-you.com

Elliptical and strength training

I really need to go to the gym or use my Biggest Loser DVD's but instead I chose to use my elliptical and some five lb. weights.  I did 30 minutes on the elliptical and 10 min. (several reps) of various exercises using the weights.  I'm going to check out Jillian Michaels' 30 Day Shred.  I really need to kick it into gear.  Have a GREAT day!

Hi Readers

I have created this blog as a way to communicate with you and assist you on your road to getting healthy and staying healthy. Please feel free to review my website http://www.fitness-4-you.com/ or http://www.stayhealthyfitness.com/ to learn more about me. I receive countless emails regarding nutrition, fitness, and everything related and providing an open forum to address your questions and concerns is my gift to you.

Stay Healthy!!!!

Darla

Still Around- I promise!

I'm still here- have been exercising and trying to watch what I eat- unfortunately the pounds are not going down as quickly as I want them to.  Oh well, it will come- I need to kick it up a notch!

I did fix a yummy lunch today based on a dinner I had at church on Wednesday.  I made it a little more SB friendly.

Pizza Pasta

Whole Wheat pasta

1 jar of pizza sauce

1/2 jar of spaghetti sauce (thought it was more pizza sauce but found out it was spaghetti sauce)

1/2 block of Mozzarella cheese

1 serving (about 20 pieces) of turkey pepperoni

Make pasta and then pour cooked pasta and all other ingredients mixing them together.  Put cheese all over the top (you can mix it up but I didn't).  Bake at 350 for about 20-25 minutes until cheese is melted and it's warmed through.

YUMMY!

Ginger Glazed Mahi Mahi

This is a great way to serve fish, it has TONS of good flavor and a great sauce that goes well over rice... you have to at least try it! For the record, it's one of my all-time favorite meals!

Ingredients:

4 (6oz) Mahi Mahi Steaks ( I get 'em frozen at Trader Joe's)

Marinate ingredients:

3 TBSP honey

3 TBSP soy sauce

3 TBSP balsamic vinegar

1 tsp ginger (comes in a jar already pureed, at Trader's or any grocery store)

1 clove garlic

2 tsp olive oil

Directions:

Mix all the "Marinate Ingredients" together in a shallow dish, season the mahi mahi steaks with a little s & p, then lay them in the dish to marinate for 15- 20 minutes in the fridge. When ready, put 1 TBSP olive oil in a frying pan and let it heat up, then lay the steaks in the pan and cook for 4-6 minutes over med.-high heat until they are slightly browned. Use the remaining juice that the steaks were marinating in- put it in a small sauce pan and let it cook over medium heat until until it reduces to a glaze. You will use this as your sauce to spoon over your fish. * For the record, mine never gets super "glazey" just so you know :)

Serve with: My favorite thing to serve over is a bed of brown rice. I put a serving of brown rice, a steak of fish, and then a few spoonfuls of the fabulous sauce on top of it all. I will also serve it with artichokes, asparagus, or a crisp, green salad.

BOTM NOVEMBER NOW AVAILABLE FOR PICKUP

BOTM NOVEMBER IS HERE! DRINK, YOU DRINKERS!

cheers,

dave

BEER: OLD VISCOSITY AND GIFT OF THE MAGI

2 arriivals from Port Brewing today.

1. Old Viscosity- bourbon barrel aged imperial stout.
2. Gift of the Magi-Winter release Biere de Garde with brettanomyces and spices

I'd say more, but I assume you're already on your way.

cheers,

dave

Cocky Chocolate Chip Cookies...

These cookies got their "Cocky" name because they are really that delicious- even they know it! I also need to clarify, these are not healthy and nutritious, they are down right scrumptous! The original recipe is from this William Sonoma cookie cook book with a few tweaks!

Ingredients:

1 1/3 c flour

1/2 tsp baking powder

1/2 tsp baking soda

1/2 tsp salt

1/2 c unsalted butter at room temperature

1/2 c sugar

1/2 c brown sugar

1 large egg

1 tsp vanilla

1 c chocolate chips

**2/3 c shredded coconut (optional, not so much for flavor, but for chewiness!)

Directions:

 Preheat the oven to 350. Mix the dry ingredients together (flour, baking powder, baking soda, & salt) in a bowl. In a second bowl, beat the butter on high until it is light and fluffy (don't skip this step, it's what makes the cookies so cocky!). Then add both sugars, egg, and vanilla to the fluffy butter. Beat again with hand mixer. Add the dry mixture to the bowl slowly and continue to beat until it is all mixed together.  Last, add the chocolate chips and coconut. Hand mix one last time. Scoop 1 inch balls onto a cookie sheet and bake for 12 minutes or until golden brown. Take cookies off sheet and let cool on a wire rack.  Serve with a class of milk or a scoop of vanilla ice cream!

Crisp Chicken Casear Salad

This is a quick and easy dinner that you can make in a pinch! You can cook the chicken how ever you like- brown it on the stove top with S & P, grill it with salt, pepper, and garlic powder- or give it a little kick with this quick marinate that's got great flavor! 

Ingredients for the Quick Chicken Marinate:

1/4 cup olive oil

2 cloves garlic (I use the frozen cubes from TJ's)

2 TBSP grill seasoning (I use Lawry's Seasoning Salt)

2 tsp. hot sauce

3 TBSP Worcestershire Sauce

2 TBSP red wine vinegar

** Marinate chicken breasts or strips in this and grill it, or bake it- I like it grilled best!

Ingredients for Salad:

Hearts of Romaine (pack of 3 from TJ's will feed 4 people)

Shredded Parmesan Cheese

Croutons or Parmesan Crisps (from TJ's)

Caesar Dressing (refrigerated section in TJ's)

**optional: baby grape tomatoes

Chicken- either 2 breasts or a package of chicken tenders

Directions:

Take care of your chicken first, brown it or grill it depending on what you choose or what time allows. Obviously wash your lettuce, sprinkle on the parmesan cheese, chop the chicken into bite size pieces, toss on the tomatoes, then pour on the dressing and toss all ingredients. Serve in individual bowls with 2-3 parmesan crisps tucked on the side.

530 bottles of beer on the wall

That's right. 530 bottles. For now. There are at least 100 more coming in the next 3 weeks. Some people say that makes us the store with the largest selection of beer in the Bay Area. I would tend to agree with them.
Mix-A-Six is a whole new beast now, with nearly 100 domestic 12 oz. micros to choose from (in addition to 430 other bottles. We have 530 in stock, by the way). Mix any six beers and save 10%.
-----------------------------------------------------
FYI: HEALTHY SPIRITS WILL BE OPEN UNTIL 2 AM THIS HALLOWEEN.

-cheers!

dave

SAN FRANCISCO BEER+CHEESE TASTING EVENT

The SAN FRANCISCO BEER AND CHEESE TASTING group is having a tasting on November 2nd. If you would like to attend, sign in to Beer Advocate and follow this link to RSVP:

http://beeradvocate.com/events/info/21023

The theme is dark strong ales. Bring a few bottles, and/or some interesting cheese.

cheers,

-dave

Turkey Chili....

This is a fabulous and hardy meal for a cool, fall day. Compliments of my momma... Debs!

Ingredients:

2 lbs. ground turkey

1 medium onion, chopped

1 red bell pepper, chopped

2 cloves of garlic, minced

1 28 oz. can undrained tomatoes (diced or whole)

2 cups tomato juice

1 TBSP mustard

1 tsp. chili powder

1 tsp. paprika

1/2 tsp. salt

1/4 tsp. pepper

1 16 oz. can kidney beans, drained

* 1 16 oz. can white kidney beans, drained (optional, to make it a little hardier)

Instructions:

*Pull out your big pot for this guy, you can saute and cook all in one pan. *First, chop your onion and bell pepper and throw it in a hot pan with a drizzle of olive oil and your garlic (I use the frozen cubes from Trader Joe's, they are great to keep on hand!) and let saute for a few minutes. Then add in your ground turkey and cook until browned. (Here's a helpful hint, when you first put your turkey in, break it up with a spoon or spatula, and then leave it to brown on one side, don't go turning it over and over, it won't ever get that good brown color that way. Once one side it browned completely, then turn it over for the next side to do it's thing). Next add your tomatoes and tomato juice, seasonings, and mustard. Give it a good mix-a -roo. Bring that to a boil, cover it up, reduce the heat and let it simmer for 1 hour. Last, stir in the beans (drained of course) and let it simmer for 15 more minutes. After that, it is ready to serve and your whole house is full of the delicious smell of homemade chili!

Serve with: I would like to recommend my favorite corn bread that is NOT homemade, heck, you just made the chili homemade, so give yourself a break already! It's from Trader Joe's and it comes in a box, you add an egg, oil, and water, and wha-la! it's done! It does take 35 minutes or so, so don't wait until the last minute! If you are feeling green, you could add a salad or some asparagus to go with it!

Simple Asparagus

Ingredients...

Asparagus (as many as you need to feed the fam)

Grape Seed Oil

Sea Salt

Pepper

Garlic Powder

Shredded Parmesan Cheese

Instructions:

Wash your asparagus, trim off the bottoms, and if you have an extra minute, use your peeler to peel the last inch of the asparagus so that it stays tender. After they are prepped, drizzle grape seed oil over them (I put them in a bowl or shallow dish, and roll them around so they all get a light coat of olive oil) then lay them flat on a roasting pan and sprinkle the sea salt, pepper, and garlic powder to your liking and pop them in the oven for 10 minutes. After 10 minutes, test them with a fork, if they are close to your liking for tenderness, sprinkle on a handful of shredded parmesan cheese, put them back in the oven for 3-5 minutes to let the cheese melt. Delicious!

Options to serve with:

They are a great compliment to any meal as the veggie dish, I personally like them along side of the sweet potato fries!

Sweet Potato Fries...

h

Ingredients:

Sweet Potatoes (anywhere from 2-5)

Grape Seed Oil

Sea Salt

Pepper

Instructions:

Preheat oven to 400 degrees. Thoroughly wash the sweet potato skins, cut them into slices (cut them in half or thirds depending on how big they are, then cut them in half again, then slice them into wedges). Put them in a bowl, drizzle grape seed oil, sea salt, and pepper and toss. Pour them out onto a roasting pan or cookie sheet (for easy clean up use parchment paper). Bake for 20-25 minutes, depending on how brown you like them. To test them, poke them with a fork, until desired softness. Enjoy!

Options to Serve with:

Chicken or fish with a green veggie or salad. (See Mahi Mahi recipes)