Drink of the Summer: Sassy Water

The first time I had this refreshing beverage was Summer 2007. My goodness, it's been a decade! My mother had made it during one of my visits home and I was hooked. It may have been the name at the time. This was the beginning of this infused water craze! 

Now I crave it every year at the beginning of the summer. As soon as it heats up outside, and the nights are not nearly as cool, the ingredients start calling to me in the grocery store. The recipe came from the Flat Belly Diet, but I don't really adhere to it. I use what I have, and add fun things when the occasion calls for it! I just so happened to have ginger in my freezer - did you know you could freeze ginger?

Ingredients

• 1 Organic Cucumber, peeled & sliced
• 1 Lemon sliced (I peel mine because I don't like the bitter rind flavor - but that's totally your call)
• 1 Grip of Mint Leaves - try growing your own! Mint is like a weed! 
• 1 Tsp of Freshly Grated Ginger

Add that to a pitcher, add water, and let it soak overnight in the fridge. 

You are supposed to drink the whole pitcher in a day if you are looking for the flat belly. But, I just fill up my Nalgene and go! I continue to drink water throughout the day, not just the 32 oz of Sassy Water.

Now, you are curious about the additions, right? 

• Coconut water - extra potassium and hydration
• La Croix (Citrus flavor) - the fun fizzy bubbles make it a great poolside drink
• Apple Cider Vinegar - More digestive benefits 

This is a seriously refreshing drink. If you drink the whole pitcher in a day, you will absolutely be hydrated, which helps with bloating. Also, I use the concoction of ingredients twice. After I fill up my glass or Nalgene, I refill the pitcher and let it soak again throughout the day.

Do you infuse your water to make it more interesting or just go with old reliable? 

For more information on the actual Flat Belly Diet's Sassy Water, click here. 

Interview with "The Vegans"

I lovingly call these friends of mine "The Vegans," because they are the only friends of mine who have gone vegan and stayed vegan. The first time I attempted at the vegan lifestyle was after I read the book "SkinnyBitch" in 2009. Randi had gone vegan as well around the same time frame and I found a lot of comfort in having a friend who found the same things important as me. It's often a lifestyle change that brings about a lot of "concerns" from folks... ie "Where do you get your protein?" (Another post for another day). It is good to have community for support in the early days when you may not have the tool set to educate the people questioning your motives.

Since then, I have gone back and forth between vegetarianism to meat-eating, but I always found myself going back to vegetarianism. Recently, I have been inching closer and closer to vegan, but haven't quite made it. Randi and Kevin have been been vegan since forever. I think it is so amazing and admirable! Here is a quick Q & A with them. As my plant-based experts, you will likely see more from them down the line!

How long have you been vegan?

Randi: 8 years, almost exactly to the day.

Kevin: 6-ish years….I don’t know the exact date.

What inspired you to go vegan? (Reasons, resources, books, movies, etc.)

Randi: I was introduced to some undercover footage of animal agriculture and processing. It was enough to change me right then.

Kevin: My lovely wife [Randi]. Like anything positive in my life she was the catalyst for change. She came home one night with the book “The Engine 2 Diet” and it all clicked from there.

Have your reasons for being vegan changed? If yes, how so?

Randi: I originally started out vegan for animal rights. The more I dove into the lifestyle, the more I learned about the health and environmental benefits as well.

Kevin: I started out exclusively for health reasons. As the years go on, animal rights and the environmental side have become more important.

You have a son, has he been vegan since birth? How have you dealt with the haters?

Randi: In all technicality, Ira was given cow based formula during his first two days of life. Everything else has been vegan. I really try to avoid anyone who might have differing opinions towards raising children vegan. I usually take everything they say with a grain of salt because everyone has an opinion on the best way to raise your child.

Kevin: That is my absolute favorite thing. Raising our kiddo to be a compassionate person is an amazing feeling. We actually haven’t had to deal with too many “haters.” I’m a big believer in educating those that have differing or misinformed views. You don’t get anywhere by being defensive or attacking.

Have you found community in other vegans?

Randi: YES! We have met some amazing people in the vegan community. They have always been so welcoming.

Kevin: Absolutely. Some of our best friends have been a result of the vegan community (thanks Instagram).

How do you eat when you travel or visit family and friends?

Randi: We usually try to bring as many snacks as possible but also research through Happy Cow or other websites places to eat. We get really excited looking at food.

Kevin: We plan our trips around food so we rarely get stuck without anything to eat. I LOVE making “omni friendly” vegan dishes for friends to help show them that our way isn’t so bad.

How do you plan/prep your meals for the week?

Randi: We don't and it's really something we are trying to work on. Dinner is always decided on last minute so it's always a scramble putting it together. It usually ends up being a super simple recipe from Happy Herbivore.

Kevin: Simplest answer…..Rice, beans, and greens.

What changes have you noticed in your health?

Randi: I have always noticed I have felt “lighter” in my conscience. I also notice my energy levels are higher. Also, the more veggies we add, the better I feel.

Kevin: Quicker recovery time and a clear conscience. When you stick to a predominately whole foods diet you are giving your body the best fuel possible. When the food on your plate aligns with your values you really can’t go wrong.

Kevin, you said "quicker recovery time," what do you mean by that?

Kevin: After working out. Quicker recovery time equals little to no soreness. Ability to get back to it without taking any supplements.

What advice would you give to someone looking to start a vegan or plant-based life?

Randi: I always congratulate them on the conscious step. I say, every little bit counts. It can be a huge change and it does get easier.

Kevin: Jump in and get shit done, simply put. Go all in for 28 days (that’s how I started) and you will never go back. Also, stay positive and educate yourself at all times.

Will you share your favorite vegan recipe?

Randi: Cheater Pad Thai from Happy Herbivore.

Kevin: Black Beans and Rice from “The Engine 2 Diet.” We’ve been eating that once a week for the last 6 years and it NEVER gets old.

If you have any questions or need resources on a plant-based life, they Kevin and Randi are an excellent resource, they certainly have been for me! They will be visiting early in June and I cannot wait to share some of our plant-based food adventures!

Have you thought of going vegan, vegetarian, or pescatarian? What attracts you to that lifestyle? Or, what prevents you from making the change?

Breathe Easier: 6 Air Purifying House Plants

Summer is encroaching. While this season is for vacations, holidays, and general easy, breezy livin', it is also the time of year when we Arizonans hunker down indoors. We close the windows and the shutters and live off A/C until October. I hate living off A/C for many reasons, but one is the terrible air quality that starts circulating, and then re-circulating through the house. Many indoor air toxins are potential carcinogens, and the closed up house and A/C pushes them from room to room.  

What's a girl to do? House plants. That's it. Well, that's not it, but it's a start! House plants gobble up toxins up for breakfast. While I don't want to be paranoid, I will do the simplest thing I can, and that is let the plants do some of the heavy lifting.

Spider Plant

This little baby loves sunshine and makes more little babies when treated well. My mom gave me my first one when I moved into my first apartment, and it has moved with me ever since! We've seen our ups and downs, but it's thriving again in my bedroom window.

Removes: Formaldehyde (found in car emissions, pressed wood, and other building materials) and benzene (found in plastics, lubricants, rubbers, dyes, detergents, drugs, gasoline/emissions, and pesticides).

Golden Pothos

Another plant that swings around our house as well as my childhood homes. This plant is practically unkillable. So if you don't have a green thumb, get this one. It tells you when it's unhappy, and you can easily re-root the trimmings. Given the toxins it removes from the air, I put one in our entry way and near the garage.

Removes: Formaldehyde, carbon monoxide (car emissions, stoves, lanterns, fireplaces), and benzene.

Snake Plant

My son and I recently planted this  new addition to our house. I have known of its crazy nightlife for a while, and I am super stoked to have it as an addition to our air purifiers. This plant does its work while we are snoozing, improving oxygen levels.

Removes: Carbon dioxide, formaldehyde, benzene.

Boston Fern

We received a sprig of this plant from my mother-in-law, who received it from her mother, who inherited it from her mother. This is a fourth generation fern. Oh the pressure! I finally have this fern in a place where it can be happy! It needs high moisture and humidity, of which Arizona has neither. This one takes a little more care, but it also takes care of us.

Removes: Formaldehyde

Lady Palm

This is a slow-growing corner charmer of a plant. It needs a little more real estate, but it can be a show stopper once it gets going.

Removes: Ammonia (found in house cleaning products, fertilizers, fabric dyes, and latex).

Peace Lily

This lovely, large plant doesn't require a lot of light and makes the most beautiful flowers. Use caution when choosing this plant, it is poisonous to animals, causing difficulty breathing, swallowing, and vomiting.

Removes: Acetone (found in nail polish remover, paint thinner, varnishes, plastics, and cleaning products) and Benzene.

There are many more plants that do good work in your home, and you can certainly find one that fits your decor. Plants also earn their keep making a house feel like a home, and I often dispose of un-drunk water into their pots as to not waste!

I am hoping to start adding more plants for the summer and have a few Golden Pothos rooting right now. What plants do you keep in your home?

Mother's Day 2017

Moms. Who would we be with out them? I'm lucky to have my mom and my bonus mom (stepmom). Both of them powerhouses and absolutely someone to emulate.

Growing up in two different houses, with two very different styles (styles of parenting, styles of cooking, styles of discipline, and even style of home decor) I was certainly well rounded when I set out on my own at eighteen. It wasn't until I became a mother myself that I actually realized everything my moms instilled in me, no matter how different.

My mom always said, "Remember who you are," when I would walk out the door. She was putting the thought in my head that 1. I am her daughter, and the granddaughter of her parents. 2. I need to have self respect and not allow anyone to disrespect me. 3. I have control over my choices, so I better make good ones.

She taught me about Feng Shui and comfort. She taught me about indulging in things I enjoy and she also gave me space to be me and explore my mind. She would help me to decorate my room in my bohemian ways and let me burn nag champa too. She let me be me. She will always be my safe place. She will always be home to me.

My bonus mom had the tough job of taking on two new teenage kids as her own. Creating a new home for all four kids, plus a dog, and a new husband. To me, she did it seamlessly. We called (and still do) my dad and step mom "The Parents" because she never wanted to be called "mom." She didn't want to take my mom's place. She wanted to augment my parents' roles in my life, be a teacher, inspiration, and source of love and support. She has always treated me as her own.

She has taught me that formalities don't matter as long as you can work your ass off, you can get anywhere. She has taught me the joy of outdoor adventures and challenging oneself with new scary ones! She has taught me the importance of a fine wine, but more importantly, as of late, Prosecco!

I am who I am, because of who they taught me to be. I will be forever grateful to them.

How will you be honoring your mother this Mother's Day? How are you spending your Mother's Day if you are a mom? 

The 3 Keys to IIFYM

If you’ve spent more than 10 seconds on social media chances are pretty good that you’ve encountered the IIFYM/flexible dieting craze.

There are thousands of diets out there to choose from so what makes this one any different or better?

First, let’s break it down…IIFYM stands for If It Fits Your Macros. Now that we know what that stands for, we need to understand what macronutrients or “macros” are. These little goodies are what make up your daily food intake. Simply put they are the things you need in larger (macro) amounts. They are as follows:

1. Carbohydrates – 40 to 60% of daily calories should come from carbs.
2. Protein – 10 to 30% of daily calories should come from protein.
3. Fat – 10 to 30% of daily calories should come from healthy fats.

What makes this way of eating more desirable is the fact that it really doesn’t eliminate any foods from your diet! 

By setting macro ranges, you can consume essentially whatever you want as long as it fits into your ranges at the end of the day. Craving a donut in the morning? No worries, just plug that in and adjust carbohydrate intake the rest of the day.

Fitness and meal tracking apps like Myfitnesspal make it simple to follow this lifestyle. If you are someone that gets easily caught up in what you “can” and “can’t” have during your diet I strongly recommend trying the flexible dieting route. With simple adjustments you can go from rapid fat loss to maintenance or muscle building to “getting shredded.”

For more information on IIFYM or general nutrition, reach out to Kevin Scrima, CPT via his website, Facebook, or Instagram OR comment below! 

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Post by Kevin Scrima, CPT

30 Minute Meals: Green Bean & Sausage Pasta

This recipe is as easy as it goes, so, because we are saving time, let's just get to it.

Green Bean & Sausage Pasta

Ingredients
Box of organic spiral noodles
Half a bag of Trader Joe's Organic frozen green beans
2 Field Roast Sausages
Olive Oil
Pesto (vegan if you are vegan)
*Optional: Parmesan Cheese or Nutritional Yeast

Instructions
Boil noodles per box directions.
Remove plastic casing from sausage, slice and cook in oil on medium high heat for about 2-3 minutes, stirring often. Remove from heat and set aside.
2 minutes before noodles are done boiling, toss in green beans.
Strain.
Toss all ingredients in a pretty bowl.

Serve on the patio, preferably with a Pinot Grigio.

5 Easy Steps to Crush Your Fitness Goals

Goal Setting: The SMART Way

Let's set the scene:

December 31st [insert year]….one last hoorah.

January 1st [insert year]…..perfect diet? Check. Workout plan? Check. Motivation? At an all-time high. NOTHING is going to stop you this year.

January 14th [insert year]….well, February 1st is right around the corner. As long as it falls on a Monday I’m good to go. I was hoping to lose 50lbs but 20lbs isn’t bad, right?

Sound familiar? As someone that has spent the better part of a decade in the fitness industry I can assure you of two things

1. You aren’t alone
2. It’s not entirely your fault

I’m going to teach you in a five easy steps how to set S.M.A.R.T goals and ensure that you crush them…whenever you’re next 365 days starts.

S – Specific. 

This is the difference maker. Don’t just say “I want to lose 20bs.” Break that shit down like this…”I’m going to lose 20lbs in the next 12 weeks.” Allow yourself to think about how you will feel, what you will be wearing, what time of day it will be, what it will mean to you….think down to the finest details, as far as your mind will allow you.

M- Measurable. 

We can’t truly measure feelings but we can measure inches, pounds, distance, etc. 

Make sure you can physically measure each milestone.

A – Attainable/Agreeable. 

What resources will you need to achieve your goals? Who is on your support team?

R – Realistic/Reasonable. 

This is where things can get dicey. While your goals should be high and even a bit scary, they should also be realistic. In other words, start with the 5k and work your way up to the 100-mile ultra-marathon.

T – Time. 

This wraps it all up. Set a time frame. I always recommend setting a big goal, medium range goal, and several short term goals. Think 2, 4, 6, 8, 12 weeks and tie it together with the bigger 6 month goal. As I always tell my clients, you have to lose 2lbs before you can lose 50lbs.

There you have it, the blueprint to your success. I’d say good luck but with your work ethic and this plan I’ll just say “congratulations on crushing your goals!”

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This post comes from Kevin Scrima, a "father, husband, food enthusiast, personal trainer... order may be interchangeable depending on the day." Importantly, he has been a Certified Personal Trainer (CPT) for over a decade and is a major nutrition freak. He is an entrepreneur and runs his own mobile fitness company (Nexus Fitness) where he brings tailored, functional fitness to his clients at their homes, park, or place of business. If you are in Boise, ID and looking for a great trainer and motivation, he's your guy. He's sarcastic and hilarious, and I look forward to his regular contributions to our "Wellness Wednesday" topics. 

Follow him on Instagram @kevin.nexusfitness

Follow him on Facebook @nexusfitnessllc