5 Tasty and Refreshing Workout Waters

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Staying properly hydrated is the number one thing you can do for your body on a daily basis. When it comes to the health of our organs and digestion, fat loss, energy levels, sleep patters, brain function, our detoxification systems and nutritional choices… daily water consumption affects it all. And our bodies are made up of substantial amounts of water: The brain and heart are composed of 73% water, and the lungs are about 83% water. The skin contains 64% water, muscles and kidneys are 79%, and even the bones are 31%. We need to drink plenty of water, plain and simple.

The problem is many people have a hard time getting in the ‘half your body weight in ounces’ recommendation. The #1 complaint I hear from clients is that they are bored with plain water. Skip the artificially flavored sugar packets and try these 5 refreshing, whole food based recipes to jazz up your water. I suggest investing in a water bottle that holds at least 32 ounces in order to track how much you’re drinking most efficiently. I really like my HydroFlask!

  1. ½ lime sliced thin, ½ lemon sliced thin, ½ cup packed fresh mint
  2. ½ cup chopped seedless watermelon, 3-5 sprigs fresh rosemary
  3. ½ cup chopped pineapple, ½ cup packed fresh mint
  4. ½ cup raspberries (fresh or frozen), 3-5 sprigs fresh thyme
  5. ½ cup blackberries (fresh or frozen), 3-5 sprigs of fresh sage

 

Also, get creative and come up with your own combination! Pretty much any fruit will work, aside from bananas. Use what’s in season in your garden or the farmers market. Mix with other fruits and berries and/or fresh herbs, add filtered water and voila! Injoy!

 

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Mint Cocoa Green Smoothie

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Last spring, my neighbor planted mint in our shared vegetable bed. If you’ve ever tended a garden or had experience growing mint, you know that by the next season, the only thing you will find growing in that plot of dirt (and any plot of dirt in a 30 ft. radius) are very enthusiastic/ invasive mint shoots. This has been my introduction to spring. Lots of mint. So, the crisp, green herb has been making an appearance in several recipes I’ve been experimenting with recently. In addition to being added to water for a refreshing kick and sprinkled in generous amounts on fruit salad.

This smoothie is my play on the Thin Mint cookie. It’s packed full of green veggies, uses a good amount of those mint leaves and has the added fiber and antioxidants of raw cocoa. Injoy!

 

1 ½ cups water (coconut water also makes a great base)

1 scoop whey or pea protein (I like the Wow brand. Unsweetened or Vanilla)

1 frozen banana

1 cup raw spinach

½ cup raw kale

1 cup fresh mint leaves

10 raw almonds

2 Tbls. raw cocoa nibs

1 Tbls. chia seeds

2 dates

Blend all ingredients in bender until smooth. Add additional water for desired consistency. Injoy!

*If your kale is especially bitter, add an extra date or a small amount of honey to balance out a bit of sweetness. It should be tasty and appealing but not overly sugary.

 

Bacon Wrapped Zucchini

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This is my favorite new, incredibly versatile recipe. It makes a great side dish for a fresh salad dinner or lunch, is wonderful with eggs for breakfast and is a tasty snack all on it’s own, too! The seasoning is a delicious blend. I often experiment with adding turmeric, curry powder and cumin as well. Injoy!

 

Ingredients:

3 medium zucchinis

8 pieces of bacon

1 tsp garlic powder

1 tsp chili powder

1 Tbsp of oil

 

Instructions:

1. Preheat oven to 375°F

2. Cut the bacon in half, widthwise and place the bacon on a rimmed baking sheet, lined with foil.

3. Bake for 10 minutes. Don’t make too crispy, as it will be hard to wrap around zucchini

4. Meanwhile, peel the skin of the zucchini (optional) and trim the ends.

5. Cut the zucchini into pieces that are 1” thick and 11⁄2” long (it should yield 16 pieces of zucchini).

6. Add the zucchini to a large bowl with the garlic powder, chili powder, and oil.

Stir to coat.

7. Remove the bacon from the oven and drain the renderings.

8. Wrap one piece of bacon around each piece of zucchini and secure with a tooth- pick.

9. Place each piece of zucchini on the baking sheet and return to the oven for 15-20 minutes or until the bacon is crispy and the zucchini is tender. Flip the zucchini halfway through so the bacon cooks evenly.

10. For crispier bacon, broil it for the last 3-5 minutes of baking (keep an eye on it).

 

Ginger Macadamia Nut Energy Bars

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I love to make these tasty treats for hiking trips or road trips or simply with a smoothie for a light breakfast. They’ve got a subtle nutty flavor with the cinnamon and ginger giving a great little kick! The perfect amount of natural sweetness with the dates, too! Injoy!

 

1 ½ cups raw macadamia nuts

1 cup pitted medjool dates (about 10)

1 tsp. cinnamon

½ tsp. ground ginger

¼ tsp. ground cardamom

Pinch of sea salt

 

1. Place nuts into a food processor and blend with the ‘S’ blade for 60-90 seconds until finely ground.

2. Add the dates, spices and salt, and process another 60-90 seconds until incorporated.

3. Press mixture into an 8×8 inch pan and refrigerate 4-5 hours.

4. Cut into bar shapes and individually wrap in waxed paper. You can also roll the mixture into balls and then roll in shredded coconut.

 

…And now a somewhat unrelated tale of caution about macadamia nuts for you dog owners. I have had a dog my entire adult life and I had no idea that macadamia nuts are extremely toxic to our little four-legged friends.

A few weeks ago I made these tasty energy treats. I had about a ½ a bag of the nuts leftover and stashed in my pantry. Miles, my Boston Terrier, sometimes gets board on days home and entertains himself by rummaging through closets and cupboards (child safety locks have since been installed in my kitchen). On this particular day, he found the bag of macadamia nuts and ate roughly ¼ cup of them.

Later when I got home from work, I walked in the door and he did not come to greet me. He just lay on the couch and stared in the opposite direction. This is a surefire sign that he has gotten into something and knows he will be in trouble. I found the evidence. A chewed up bag with a few crumbs left.

A few minutes later I called him to come outside and take a walk. He didn’t budge, which is very odd behavior for him. I kept calling, then went over and picked him up and placed him near the door, at which point he crumpled into a pile on the floor, unable to hold his body weight up. I tried to get him to move and help him to stand but he just couldn’t. He was essentially paralyzed. I started feeling his limbs and spine to see if he had an injury of any kind. Miles is 10 years old and while he’s a spry little old man, we also have a 2 year-old rambunctious Boxer with 50+ pounds on him. A roughhousing injury is entirely plausible.

There was no sign of broken bones or a specific strained muscle, it just seemed like his nervous system wasn’t firing. We rushed to the Emergency Vet. As I’m racking my brain filling out the paperwork, it doesn’t even occur to me that the macadamia nuts could have been a problem. Now, I realize this next statement makes me sound like a terrible dog owner. Miles has eaten many a nuts in his day. He once ate and entire bag of trail mix on a backpacking trip. Raisins and all (which are also very toxic to dogs). I don’t even want to think about the things he’s gotten into. He’s a terrier. A very food-oriented little dog, with guts of steel!

As I’m sitting in this terrible waiting room, with bright lights and sterile furniture, people sobbing and sick pets coming and going, stressing with thoughts that they are going to come back and say he needs some crazy surgery or will require a little cart for his back legs, a good friend calls and asks if I mentioned macadamia nut specifically. She informs me that they are a neuro-toxin to dogs and can cause paralyzation. What?! Crazy. I update the vet tech and the entire plan changes. (Unfortunately not until after they had done X-rays and lots of other unnecessary, uncomfortable and expensive tests. Lesson learned). They give him a little doggy charcoal detox, pump him full of fluids and 2 hours later he walks out of the vet’s office. A little slower, but walking none the less.

The next day, he is 100% better and back to getting in trouble in the kitchen. Thank goodness!! The moral of the story, no macadamia nuts for your fur babies! And now, when I make this recipe, I buy the nuts in bulk and don’t keep any leftovers in the pantry.

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Radish Home Fries

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I am always looking to incorporate great breakfast recipes that don’t include eggs or grains. These delicious radish home fries make a wonderful breakfast with a handful of greens or spinach, or along side a scramble or omelet. In this simple and tasty preparation, the radishes soften much like potatoes and have a wonderful flavor, especially cooked with the bacon. Top with green onion for a fresh zing. Injoy!

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Ingredients:

1 lb radishes

3 pieces of bacon (or more if desired)

1⁄2 cup diced sweet onion or shallots

1 clove garlic, minced

1⁄2 cup chicken bone broth

Salt and pepper, to taste

 

Instructions:

1. Trim the ends of the radishes and cut each radish into quarters (cut smaller pieces in half).

2. In a large skillet, over medium-high heat, cook the bacon until crispy and cooked through.

3. Set the bacon aside on paper towels to drain. Leave the renderings in the pan. (if you used more than 3 slices, drain off all but 2 Tbls. fat)

4. Add the onions and sauté for 2-3 minutes.

5. Add the garlic and the radishes and stir to coat.

6. Cook for 5 minutes, stirring occasionally.

7. Add the broth and cook for 5-7 minutes or until tender, stirring frequently.

8. Crumble the bacon into pieces and add to the radishes.