Almanac Summer 2010 Hits Shelves!

Hey all,

Almanac Summer 2010 just hit shelves. No bottle limits, so go nuts. Cheers!

Nate

Healthy Spirits: New Arrivals

1. Brasserie Des Rocs Glassware

2. St. Bernardus Glassware

3. Deschutes Hop in the Dark Black IPA

4. Deschutes Black Butte XXIII

5. Lagunitas Little Sumpin' Wild

6. Speakeasy Betrayal Imperial Red

7. Lagunitas Mason Jar glasses

8. Grand Teton Howling Wolf Hefeweizen

9. Rubicon Hopsauce DIPA

10. La Trappe Oak Aged Isad'or

11. La Trappe Oak Aged Quadruppel

12. De Dolle Bos Keun

13. Pretty Things St. Boltoph's Town Rustic Brown

14. Pretty Things Baby Tree Quadruppel

15. Monschof Schwarzbier

16. Jolly Pumpkin Madrugada Obscura

cheers,

dave hauslein
beer manager
415-255-0610

Summer Salad

This easy summer salad combines the juicy sweet-tart taste of pineapple and the rich nutty flavour of avocado in an intriguing dressing.  With  the sharp bite of Dijon mustard and the tingling zing of garden-fresh mint, the creamy dressing is delightfully 'summery' in taste. Ripe black olives with their pungent, rich saltiness, and chewy soaked almond seeds add texture and an extra touch of exotic flavour. Nippy ginger root and lemon juice add their special zest. Crisp curly leaf lettuce is a good choice of green, and is substantial enough to compliment the other ingredients.

You'll need: 2 Tablespoons olive oil; 2 teaspoons fresh lemon juice; 1 teaspoon Dijon mustard; 1/4 teaspoon cayenne pepper; few grains Himalayan salt; 1 tablespoon chopped ginger root; 2 teaspoons chopped fresh mint; 1 teaspoon chopped chives; 1 avocado, cubed; 1/2 cup diced pineapple; 1/4 cup black olives, 1/4 cup coarsely chopped soaked almonds; 1 cup lettuce or mixed greens.

The Dressing: In a large bowl, whisk olive oil and lemon juice together until thick and creamy. Add Dijon mustard, cayenne pepper, salt and blend well.  Stir in chopped ginger root, mint and chives.

Pit the avocado, score each half of the fruit in a grid, and scoop gently into bowl, Coat lightly with dressing.

Slice pineapple rounds, cut off peel, core and dice into bite-size pieces. Add to salad bowl and combine.

Soak almonds in fresh water overnight in fridge. Drain well. Coarsely chop and add to bowl.

Add black olives to salad and lightly mix with other ingredients. I've used black Moroccan olive with the pits in for maximum flavour. (Be sure to alert diners if you use whole unpitted olives, and provide a small side-plate or dish for collecting pits.)

Wash and pat dry lettuce.  Tear into bite-size pieces and add to salad on top of other ingredients. Refrigerate until needed. Just before serving, toss lettuce in. This salad makes a lovely starter to a lunch or dinner, or served with fresh bread or crackers can stand alone at the dining table as a balanced and tasty meal. 

Are you into the "Zen-cuisine" blog? 
 http://zen-cuisine.blogspot.com/ 
for the latest entry.

The Tropical Taste of a Summer Salad

Boring is another word for satiating

Satiety is a common topic of discussion on this blog. In the last few posts it came up several times in the comments’ sections. Also, in my interview with Jimmy Moore, we did talk a bit about satiety. I told him what has been my perception and that of many people I know, which is that the least satiating foods tend to be foods engineered by humans.

(Source: Wellnessuncovered.com)

There is another component to satiety, which applies to natural foods, or foods that are not man-made. That other component is the nutrition value of those foods, and whether they meet our nutrition needs at a given point in time. If our body needs certain essential amino acids for tissue repair, subconscious mechanisms will make us crave those foods from which those amino acids can be extracted. In this context, eating is generally a good idea.

The problem is that we have not evolved mechanisms to differentiate “true” from “fake” nutrient starvation; one example of the latter would be fat starvation due to transient hyperinsulinemia induced by refined carbohydrate-rich foods.

Foods engineered by humans tend to lead to overeating because humans are good engineers. In modern society, business drives everything. Food business is predicated on consumption, so engineered foods are designed so that one person will want to consume many units of a food item – typically something that will come in a box or a plastic bag. There is no conspiracy involved; the underlying reason is profit maximization.

When we look at nature, we typically see the opposite. Prey animals do not want to be eaten; often they fight back. Eggs have to be stolen. Plants do not want their various parts, such as leaves and roots, to be eaten. Much less their seeds; so they have developed various defense mechanisms, including toxins. Fruits are exceptions to this rule; they are the only natural foods that are designed to be eaten by animals.

Plants want animals to eat their fruits so that they can disperse the plants’ seeds. So they must be somewhat alluring to animals. Sugar plays a role here, but it certainly is not the only factor. The chemical composition of fruits is quite complex, and they usually contain a number of health-promoting substances, such as vitamins. For example, most fruits contain vitamin C, which happens to be a powerful antioxidant, and also has the ability to reversibly bind to proteins at the sites where sugar-induced glycation would occur.

Many modern fruits have been bred to be resistant to diseases, more palatable, and larger (usually due to more water retention). But, fundamentally, fruits are products of evolution. So how come we don’t see fruits that are pure sugar? Watermelons, for example, are often referred to as “bags of sugar”, but they are only 6 percent sugar. Ice cream is 25 percent sugar.

Two things must be kept in mind regarding fruits and their evolution. One is that dead animals do not eat fruit, and thus cannot disperse seeds. Sick animals would probably not be good candidates for fruit dispersion either. So the co-evolution of fruits and animals must have led fruits to incorporate many health-promoting attributes. The other is that seed dispersion success is correlated with the number of different animals that consume fruits from a plant. In other words, plants do not want all of their fruits to be eaten by one single animal, which must have led fruits to incorporate satiety-promoting attributes.

Often combining foods, adding spices, and so on, is perceived as making those foods exciting. That is so even with natural foods. If you read the descriptions of the foods consumed by healthy isolated populations in Weston Price’s Nutrition and Physical Degeneration, you will probably find them a bit boring. A few very nutritious food items, consumed day in and day out, frequently without heavy preparation. Exciting foods, requiring elaborate and time-consuming preparation, were consumed in special occasions. They were not eaten regularly.

The members of those healthy isolated populations were generally thin and yet lacked no important nutrients in their diet. They were generally free from degenerative diseases. Their teeth were normally strong and healthy.

Just before writing this post, I took six whole sardines out of the freezer to thaw. I will prepare them as discussed on this post, and eat them with a side of steamed vegetables for lunch. (I tend to eat fruits only on the days I exercise; typically 3 days out of 7.) This lunch will be very nutrient-dense. I will be very hungry before lunch, since I’ll have been fasting for 16 hours, and after I’ll not be hungry until dinner. Frankly, eating the sardines will not be very exciting, since I’ve been doing this for years.

Boring is another word for satiating.

Zucchini Frittata

I can remember my mom making this dish (or a variation of it, because I changed a few things!) as a kid. She would make it for parties or family gathering and cut it up into small cubes for an appetizer. I am sure my siblings and I ate more than an "appetizer portion" it was yummy and always a treat. Now I make it for something to keep on hand for lunch or to serve with a salad for a light, summery dinner dish. I hope you enjoy it too!

Ingredients:

3 cups zucchini, grated

1 cup parmesan cheese, grated

5 eggs, lightly beaten

1 sweet onion, chopped

1/2 cup expeller pressed coconut oil

1 cup flour

1.5 tsp baking powder

1/2 tsp salt

1/4 tsp pepper

1/2 cup bread crumbs *** (see note below regarding seasoning)

6 mushrooms, chopped OR

1/4 cup orange bell pepper, chopped

***NOTE ON BREAD CRUMBS: you can purchase already seasoned bread crumbs and use those, or if you prefer, purchase or make plain bread crumbs and add 1/8 tsp. garlic powder, 1/8 tsp. dried oregano, and 1/8 tsp. dried basil for extra flavoring to your crumbs).

*** Note on Mushrooms VS. Bell Peppers: You can make this recipe either way, the bell peppers leave a sweeter taste to it, the mushrooms a more veggie taste, either way is good. The original recipe called for mushrooms, but I subsitituted when I didn't have any on hand. Don't use more than 6 mushrooms because they release moisture and will leave your dish too runny. Sometimes I make it without either!

Before

After

Directions:

Preheat your oven to 350 and grease a 9 x 13 glass dish. Mix all wet ingredients together first, then add the dry and mix until well blended. Pour into your glass dish and bake for 40 minutes until the top is lightly golden. Cool and cut into cubes for an appetizer or squares for a dish. This can be served hot or cold and makes great left overs!

Simple Summer Squash-as-a-Side

Speaking of squash... I know my last post was on Squash & Fresh Basil Pasta, and my next post will be on Zucchini Frittata, so this post I wanted to share a simple side dish that's one of my favorite "go-to's" during the week, especially in the summer months when squash is SO plentiful! Here is an updated version of "Summer Squash as a Side".... then after that, I promise my next dish will not have any squash!!!

Ingredients:

3-4 small summer squash

1-2 cloves garlic, minced

Sea Salt

Pepper

Expeller Pressed Coconut Oil

Added Options, per your preference if you want them:

1 TBSP butter

1/4 cup red onion, finely chopped

a handful of shredded Parmesan Cheese

Instructions:

Chop 1/4 of a red onion, and put it in a frying pan with a drizzle of oil (and your TBSP of butter if desired). Saute the onion for about 2-3 minutes until tender or browned. While that is going on, wash your squash, cut off the ends, slice the squash down the middle and then cut it into 1/2 pieces. Once your onion is tender, add your clove of garlic and put the squash in the pan and let brown for 5 minutes, stirring occasionally so not to burn. In the last minute or two, throw a handful of shredded parmesan cheese on top and cover it with a lid to help it melt- or leave it plain- and serve as a side dish! It's delish!!!

Options to serve it with...

Serve this dish with chicken or beef, it's a quickie, so it comes in handy in a pinch! You can also grill strips of it on the BBQ if you already have that going and when you pull it off, you can throw some cheese on it to melt while it is still piping hot!

Healthy Spirits: New Arrivals

1, Bruery 3rd Anniversary: CUIR (oak aged blended old ale made using the Solera method)

2. Bruery Mischief

3. Telegraph Obscura Arborea (oak aged oud bruin with lactobacillus)

4. Pripp's Carnegie Porter

5. 21st Amendment Hop Crisis

6. Anchor Brekle's Brown Ale

7. Rogue Captain Sig's Northwestern Ale

cheers,

dave hauslein
beer manager
415-255-0610

HEAT IT UP!

Do you Like My Blog…Offer Me a Protein Shake Today!

Heat It Up Darla!

OH MY…the first day of summer is here with a whopping 103 degree temperature to say HELLO…loud and clear.  First…I am not a heat girl…meaning…I do not like to hang out in the sun, baking my body up to beef jerky.  I do not like the overwhelming feel of heat and breathing that hot air…well...YUCK.  I am also a firm believer of not working in heat above my body temperature…I am not into shocking my body to work extremely hard to keep my body in thermo balance…it is very taxing on my physiological self, besides the feeling of OMG…this feels NOT GOOD.  I listen to that, and another way I maintain my healthy self.  I do HEAT IT UP in my studio when the heat is up outside.  What do I mean by that…well…as I exercise, my core body temperature increases…and my body know just what to do with that…my thermo switch gets turned on and  produces fabulous sweat to keep me at my perfect body temperature .  Think about that…WOW…the body is absolutely amazing.  It is very important during this very hot time of the year for me to drink plenty of water.  I am a water girl….I carry water everywhere and do not go to bed without it by my side.  I am a gallon girl as well….probably more…especially during the summer.  I also hydrate when I Heat it Up every 15 minutes during my workouts.  Hydration occurs from the inside out…and my body soaks it up…LOVE IT…my skin and hair are evident of a well hydrated body.  I do not allow myself to feel thirsty or get a pasty mouth…YUCK…do not like that feeling.  Feeling thirsty is the body’s way of saying…HEY…you waited too long to give me water.  I love to Heat It Up though…the feeling of sweat pouring off my body as I workout makes me feel like I am really doing something fabulous.  Some may say YUCK…I say…Heat it Up and Bring the Sweat…I tease my clients sometimes and let them know they are getting a free facial…my gift to them…gotta laugh and have fun with exercise.  Heating it up means my body is being challenged in a way that will maintain my physique and the added sweat bonus says…Right On Darla… you are working and I LOVE IT.  It also gives me a feeling of empowerment…YES, it truly does and sweating through the process fires me up even more.  The exercise endorphin rush is a high that boosts my metabolism for several hours post workout and provides a feeling of well being throughout the day.  So, when I say Heat it Up…I am not talking about the weather…but how I increase the core temperature of my body through my fitness program that maintains who I am today….all the benefits: I burn major calories, boost my metabolism, give myself a positive endorphin rush, feeling of well being for my day…and My Free Facial…that is an added Heat It Up Bonus…time for some Water!!!

Motivation of the Day: Give a Good Sweat from a Heat It Up Workout a Try….Come On!!!

Biceps Today!

My Workout of the Day:

ARC trainer: 45 minutes

Body work Stuff:

Leg extensions 25lbs @ 100 reps (1x through with breaks)

Leg extensions 25lbs @ 100 reps (1x through with breaks)

Modified Smith Triceps Press 10lbs on bar to fail (1x through)

Standing Biceps Curls 10lb dumbbells to fail (1x through)

Abs on Bosu @ 100 reps

Cobra to fail

My Nutrition of the Day:

Coffee half/calf…2 cups today…wanted it

1-Mango Blueberry protein shake…the works (hungry this morning)

2-Post Workout Shake…the works (satisfying body demands)

3-Egg Whites in High Fiber Wrap (Boiled a dozen this morning)

4-Gotta have my Vanilla Whey Protein Balls mixed with flaxmeal, raisins, cinnamon

5-Watermelon (studies show boosts libido…YES…I talk about everything) & palm of walnuts

6-Grilled b/s chicken breast, tomatoes and onions

Cookie Dough Fun!!!

Splurge report:  made fabulous homemade chocolate chip cookies with my step daughter, Bianca for Father’s day…we used special dark chocolate chips and fresh from the oven, topped with vanilla ice cream…we all said…YUM!!!!

 

Check out this fabulous dinner I had the other night @ 10pm...YES...I eat healthy at all hours! Grilled Shrimp & Catfish dusted in spices with my favorite Spinach Cranberry Apple Walnut Salad!!!

Grilled Jumbo Shrimp & Catfish, Spinach Salad

IF YOU ENJOYED MY BLOG, LIKE IT, LEAVE A COMMENT, AND IF INSPIRED…OFFER ME A PROTEIN SHAKE!

Stay Healthy!

Summer Soups: Gingered Basil and Strawberry-Mango

5 Varieties of Flavourful Basil

Our rooftop herb garden is growing lush and prolific. With a wonderful crop of late spring basil varieties ready for harvest, we decided to make a flavourful and fun chilled soup to enjoy this sunny afternoon. We've used local sun-ripened strawberries, a juicy mango, spicy ginger root and rich almond milk to create a creamy soup base. Fresh basil leaves from cinnamon, lime, Italian, Spicy, and purple cultivars are added to the mix, and everything is blended into a fine summer soup.

Ready for Blending

You'll Need: 1 cup strawberries; 1 mango, pitted and coarsely chopped; 1/4 cup chopped ginger root; 3 cups almond milk; 1 cup basil leaves (one or more varieties) 1/4 teaspoon cayenne pepper; few grains Himalayan salt.

To Make: Wash and hull strawberries; pit and coarsely chop mango; chop ginger root. Put in blender with 3 cups almond milk. Set a few small basil leaves aside for garnish. Add 1 cup fresh basil leaves. Sprinkle in salt and cayenne.

Summer Soup: ready to serve in seconds

Blend at medium speed until smooth (20-30 seconds)

A spicy, refreshing energy soup for a warm afternoon.

Pour into serving bowls and garnish with fresh basil leaves. A small portion, served in a juice glass, makes an excellent alternative 'starter' to a more formal summer meal.

A Blender Full of Spicy Summer Soup

Squash & Fresh Basil Pasta

Sometimes I make concoctions and they are just that... concoctions that fill our belly for the evening and are never repeated again. But sometimes I make concoctions are so good that they get jotted down and find their way on here to become favorites, once-in-a-while treats, or weekly dishes. This was one of those lucky dishes that got jotted down because it was so tasty & fresh. It will definitely be making it's way back to our table this summer, especially if our garden produces us a good harvest of summer squash!

So, I was so tempted to keep adding to this recipe, I wanted to add white wine and I contemplated adding a "dressing", but it was so light and simple the way it was, I just left it alone. It's a simple, light, low-maintence pasta that could be whipped up with a few ingredients, ones that you could easily have on hand like I did tonight. I was too tired to go to the store, so I found a bag of pasta, defrosted a package of chicken, and joyfully took out the bunch of basil and yummy squash that we got in our CSA box this morning. And here's what we came up with:

Ingredients:

1 lb. brown rice penne pasta

2 chicken breasts, cubed

3-4 large squash

1 cup chopped sweet onion

1 cup parmesan cheese

1/2 cup fresh chopped basil

3 cloves garlic

1/2 lemon, juiced

*** optional: a large handful of cherry tomatoes, sliced in half

Grape Seed Oil

s & p

** If you have any cherry tomatoes on hand that need to be eaten, you could toss those in too- that was a yummy addition the following day!

Directions:

Boil your water and cook your penne pasta per directions on the bag. Drain and set aside in a large bowl. Chop a sweet onion and add it to a hot pan that has a drizzle of grape seed oil in it and saute the onion for a few minutes, adding 2 cloves of garlic. After sauteing your onion for 2- 3 minutes, add your cubed chicken and cook it until it's brown (you may need to add another splash of oil once your chicken is in the pan). Season your chicken with s & p. When your chicken is nicely browned, add it to the large bowl with the cooked pasta. Next, add another drizzle of oil to the same pan and add your chopped squash (I used one large yellow crooked-neck squash, one huge green zucchini, and one big yellow patty pan squash). Add another clove of garlic and some s & p to your squash while it cooks. Cook that for 3 minutes or so then add the squash along with it's juices left in the pan to your bowl of pasta along with your parmesan cheese (mine was a heaping 1 cup) and your 1/2 cup fresh, chopped basil. Then squeeze your half of a lemon right over the top, toss, check the seasoning (s & p), and serve!

** This will make a lot of pasta, perfect for left overs or large groups! Add a little more oil or lemon juice when re-serving if it seems too dry.

FYI: here's a picture of "Patty Pan Squash" ... I didn't know it's official name.... I always refer to it as UFO Squash... but I guess it has a real name it would like to be known as!

Maybe you should stop trying to be someone you are not

Many people struggle to lose body fat, and never quite make it to their optimal. Fewer people manage to do so successfully, and, as soon as they do, they want more. It is human nature. Often they will start trying to become someone they are not, or cannot be. That may lead to a lot of stress and frustration, and also health problems.

Some women have an idealized look in mind, and keep losing weight well beyond their ideal, down to anorexic levels. That leads to a number of health problems. For example, hormones approach starvation levels, causing fatigue and mood swings; susceptibility to infectious diseases increases significantly; and the low weight leads to osteopenia, which is a precursor to osteoporosis.

In men, often what happens is the opposite. Guys who are successful getting body fat to healthy levels next want to become very muscular, and fast. They have an idealized look in mind, and think they know how much they should weigh to get there. Sometimes they want to keep losing body fat and gaining muscle at the same time.

I frequently see men who already look very healthy, but who think that they should weigh more than they do. Since muscle gain is typically very slow, they start eating more and simply gain body fat. The reality is that people have different body frames, and their muscles are built slightly differently; these are things that influence body weight.

There are many other things that also influence body weight, such as the length of arms and legs, bone density, organ mass, as well as the amount of glycogen and water stored throughout the body. As a result, you can weigh a lot less than you think you should weigh, and look very good. The photo below (from MMAjunkie.com) is of Donald Cerrone, weighing in at 145 lbs. He is 6 ft (183 cm) tall.

Mr. Cerrone is a professional mixed martial arts (MMA) fighter from Texas; one of the best in professional MMA at the moment. Yes, he is a bit dehydrated on the photo above. But also keep in mind that his bone density is probably well above that of the average person, like that of most MMA fighters, which pushes his weight up.

A man can be 6 ft tall, weigh 145 lbs, and be very healthy and look very good. That may well be his ideal weight. A woman may be 5’5”, weigh 145 lbs, and also be very healthy and look very good. Figuring out the optimal is not easy, but trying to be someone you are not will probably be a losing battle.

Healthy Spirits: New Arrivals

1. Evil Twin YIN (Imperial Stout)

2. Evil Twin YANG (Imperial IPA)

The brewery recommends blending the two beers to make a craft beer Black & Tan!

3. Brasserie De Cazeau "Saison De Cazeau (with elderflower)

cheers,

dave hauslein
beer manager
415-255-0610

Push it Baby….Man Today was Tough

DO YOU LIKE MY BLOG....OFFER ME A PROTEIN SHAKE TODAY...

My Quiet Time is a MUST for my Stay Healthy Life

I needed my interval timer clipped on my body this morning...OMG….I really had to push this morning.  I am my OWN motivation and is that hard sometimes…HELL YES!  I may be a trainer, but also a person that sometimes needs a kick in the bootie when I am having a sluggish…oh my really…not today day.  This was one of those.  I have had a really busy schedule that has kept my mind switch turned to the ON function with little breaks….squeezing ME time in here and there…let me tell you it has been a juggle the last few weeks…just sayin.  Do I remain determined…YES…why…I make my health a priority…it is important to me…however…I did take a relax time early this morning with my one cup, outside on my lounge to enjoy the quietness of the sun coming up and meditation.  I had drifted from that very important part of my life…my quiet time where I contemplate, talk with God, journal things, and just start my day off with a “Right On Positive Attitude”….30 minutes of fantastic clear the clutter, relieve some tension, and just being and breathing.  I recognized that I was in a GO GO GO mode…and I needed to turn the OFF switch on for awhile.  Do I feel absolutely recharged…YES….boy did I need that…I was thinking…what the heck Darla…something is missing…my quiet time was it.  My life is about balance and taking time to smell and taste the coffee had taken a backseat for awhile…but no more.  Today marked my being back on track with meditation time…YEAH!   Off to the studio after that…however…still HARD…it truly was one of those days.  YIKES, YUCK…I do not like workouts like this…but I DO NOT LET MYSELF DOWN.  Timer clipped to my sports bra helped BIG time…WHY…I did not have to think about counting reps, and with every sound of the timer, I switched up my exercise…FABULOUS!!!  For me, it felt like I had my own personal trainer telling me to MOVE IT DARLA…hit that next exercise and keep going.  I knew I couldn’t stop until I heard the beep…NOW…after a few one minute intervals, I have to admit…it got easier to be “IN THE WORKOUT”…I persevered all the way…was I happy it was over….YES…and this girl felt very ACCOMPLISHED today.  I was able to complete my ARC for 30 minutes plus 20 minutes of pushing myself through one minute interval bursts.  I did not even write out my program…just created as I went along…this was also important this morning because I did not have to pre-plan…I just needed to show up…so I truly felt like I was being pushed by my own personal trainer …OK Darla…do negative pull-ups…squats…cross-over lunges..repeat other leg…jacks…lunge backs…step ups…get your bootie back on the pull-ups…on and on I went until the whole series of intervals was complete….I WAS A SWEATY MESS.  Thanks Darla for kicking my backside…it was a tough one… I DID IT!!!

Motivation of the Day:  Don’t Give Up On Yourself…Life DOES NOT Hand You More than You Can Handle…Promise!

My Workout of The Day:  YIKES

Post Workout...Interval Timer a MUST Today!

ARC trainer – 30 minutes

One Minute Intervals repeated 3x

Negative Pull Ups
Sand Bag Swings
Sand Bag Squats
Reverse Lunges repeat other leg
Jumping Jacks
Bench Step Ups repeat other leg
Cross Over Step Ups repeat other leg

Meal 2 ~ lunch size plate!

My Nutrition of the Day:

Me & My Coffee early morning, outside ~ FABULOUS
1-Post-workout shake

MEAL 2

2-Brown rice with Beans topped with Salsa, Yogurt, Avocado
3-Egg Whites & Stay Healthy Sweet Potato Fries
4-Protein Balls
5-Grilled Mahi Mahi with Grilled Tomatoes & Onions
6-Undecided…depends on time of meal 5

I LOVE TO BLOG MY STAY HEALTHY LIFE!

IF YOU ENJOYED MY BLOG, LIKE IT, LEAVE ME A COMMENT, AND IF INSPIRED…DONATE A PROTEIN SHAKE!!!

STAY HEALTHY!

"Fruity Water"

So I live in a "dessert climate" and well, summer is officially here. It's hot. And we are feelin' it! So in effort to encourage myself AND remind myself to drink more water during the day, I set out a pitcher of water on the counter or in the fridge and add different "fruity flavors" to it daily to keep my water consumption fun, exciting, and well, consistant! My daughter then spottedthe pitcher and replied "Mom, I want some of that fruity water" hence fruity water was born and is now a staple in my house most days of the week... funny how everyone (including my husband) drinks more water when it's got a splash of flavor in it!

Different Ideas to slice up:

• Strawberry, lemon mint (pictured above)
• Orange, lemon, lime apple (pictured below)
• Strawberry, blackberry, mint
• Grapefruit, Orange, Pineapple
• Orange, Strawberry, lime

Of course the possibilities are endless, but those are the ones I have tried so far. I also do this when hosting a party, I add my slices of fruit to my water bowl for good looks and good flavor :)

YES… I said Bootcamp

Did You Enjoy My Blog…..Offer Me a Shake Today!

STAY HEALTHY FITNESS BOOTCAMP FUN!!!

I am dedicating this Blog to my Stay Healthy Fitness Boot camps.  I recently hosted one for a charity event for the C2BU, Courage to Be You Organization.  Let’s talk about boot camps…Why oh why, me oh my, that label…I mean really…it sounds like down in the dirt, give me 100 push-ups, whistle blowing, body crunching, kill my body, not so fun fitness…does it not?   I have to laugh at that because I get asked so many times if I will be able to do the exercises, is it really hard, I don’t think so, I am intimidated, no-way…I mean look at you for crying out loud.  OK…STOP already.  I can’t speak for other camps who may adhere to the “no pain kill my body no gain” philosophy… but I will tell

you this….I give to my SHF Boot camps the same attentive training as I teach in my studio to my clients.  I lead a progressive workout and every body works at their level of fitness…OH MY…never never would I put a newbie through a workout not suited for his/her level…that would be negligent and really…I would never see the participant again…YIKES.  I am a fun fitness girl, teacher, trainer, and motivator…now put all that outside and that makes for a fun combo of….. I 

am going to get a great workout time!!!  The beauty of outdoor workouts…in my book that is

what a boot camp is defined as….is enjoying being outside, changing up the routine, supplementing a current workout program, and meeting new fitness friends…now the day just started off fabulous…don’t you agree? There is something about using the different textures of ground…grass, decomposed granite, and asphalt that brings out even more endorphins….it is such a free feeling to exercise outside.  Do I watch my participants like a hawk…YEP…I ensure proper form, technique and all the goodies that a trainer provides a client….I pull no punches to ensure the safety of those I am teaching.  So….just because it is a boot camp that cost only $10 per class, does not mean I skimp….NO WAY.  That is not my way and never will be….My passion is to spread the Stay Healthy life to as many people as I can and this is another fabulous avenue to do just that. That means…quality time and quality workout.  Besides, it is also a learning experience…who wants to start out doing an exercise incorrectly and possibly being injured by that move…NO WAY….what fun to learn it right, do it right, and benefit from the fabulous body benefits…I say that is RIGHT ON!!!  So…do I yell…YEP…do I laugh…YEP…tell corny jokes…YEP…ensure everyone is having FUN…HUGE YEP…do I demo and correct form….YEP….offer modification suggestions…YEP.  Is it a Fabulous Workout….OH YEAH!!!  It would be fabulous to be able to bring my Boot Camp sessions on line to everyone of you….HMMMM…OK…Darla back on the SHF Boot camp track…the details…now drum roll….the Boot camps are only $10 per camp…YEP…I believe in affordable fitness for everyone!  No contracts and hosted EVERY OTHER Saturday starting June 18 and EVERY Tuesday evening starting June 21 .  Get in touch with me for attendance to the Boot camps and ensure a spot on the Stay Healthy Roster.  Lots of Fun, Fitness, Motivation…and a Fabulous Workout to Boot…no pun intended…you know me…good for a laugh!!!

MOTIVATION OF THE DAY:  Time is Often Wasted Sitting on Our (fill in the blank!)

Love to ARC!

My Workout of the Day:

ARC trainer: 35 minutes
Body Stuff, repeated the cycle 3x
Low rows 35lbs @ 30 reps
Leg Extensions 25lbs @ 25 reps
Hamstring Curls 25lbs @ 25 reps

My Nutrition of the Day:

Coffee, one cup please
1-Pre-workout shake
2-Post-workout shake (I used sweet potato)
3-Spinach Salad with Protein Balls 4-100% whole wheat pasta & b/s chicken
5-Grilled white fish & veggies (Yum!!!)

SHF BOOTCAMP DETAILS

     

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Stay Healthy!