Weight Training for Women Part 1

I absolutely love lifting heavy things!  I love the 25lb kettle bells, I love the 30lb medicine balls, I love the 50lb barbell, and on the weekends I love tossing my 5 year old around, I love hauling pallets for my latest DIY project and I love rearranging the furniture in my house.  Most of all, I love that I can do all of these things by myself!  I don't have to wait for my husband to get home to open the stubborn jelly jar or move the couch to find the lost train toy. I can do it.  Little 'ole me.

But enough about me, let's talk about you, ladies.  Are you incorporating weight training into your workouts and lives?  If you're not, I'll bet I know why....

You Don't Want To Bulk Up......


Blah, blah, blah.  If every trainer had a nickle for every time they heard this one, our income might rival that of Donald Trump.  Women on the cover of Body Building Magazine train, eat and supplement specifically to increase the size of their muscles, this takes years to develop and 100% commitment to nutrition.  They didn't accidentally lift too much weight in their Body Pump class and wake up the next morning looking like Ms. Hulk.  Women don't have near the amount of testosterone that men do, so even doing the exact same workout as the pumped up studs at the gym, won't give you the same results.  Instead, you'll get a super lean physique that will be the envy of all the other PTA moms.  Oh, and you're husband might have to ask you to open the stubborn jelly jar.


You want to loose weight and cardio is the best way to burn calories...
Don't get me wrong, I love cardio...running, row machines, Zumba classes, kickboxing.  It will burn calories, it will strengthen your heart and lungs and it will give you more endurance to keep up with your kids.  But stronger muscles are denser muscles, not necessarily bigger.  When you strength train, the muscle actually breaks down, then rebuilds, this requires energy far beyond the hour of exercise.  The metabolism increases and the body burns more calories and fat throughout the day.

You don't want to get hurt...
With all of the scary crossfit injuries circulating on social media, and the 30 year old ex-football player at your gym that can hardly walk due to knee injuries from his glory days, your fears are validated.  However, injuries happen when people lift too heavy, too fast, too soon and/or with bad form.  If you're lifting correctly, building stronger muscles will protect joints from injury and can even repair damage.  Lifting can also strengthen your bones and prevent bone loss that can lead to osteoporosis.

The weight section of your gym is "Man Land"...

Although it may seem like an all boys club in the free weight area, it's not!  More and more women are venturing into the land of steel.  Lifting classes are also becoming more popular, and most gyms have trainers that can help you learn the basics.  Put on your big girl panties and go for it!!!

You work out at home and don't have any equipment...
There are lots of ways to weight train without using any "weights".  Say you weigh 160lbs, will you ever walk over to a weight rack and pick up a 160lb weight???? No!!! You may never even attempt a 16lb weight, but by using you own body weight, you don't need equipment and you may actually be lifting more than you thought possible.  Resistance bands and suspension straps weigh less than a pound and can be used almost anywhere for strength training.  Or you could just get a little creative, milk jugs filled with sand or rocks are great for upper body work, doing squats with a laundry basket full of towels can be quite challenging and playing "airplane" with your toddler can be great for the legs and glutes.
Here's just one great resource for making your own equipment 21 DIY Gym Equipment Projects

Now that you've got the facts, the myths are debunked and concerns are squashed, it's time to "Suck it Up, Buttercup" and grab something heavy.

Stay tuned...the next few posts will go into detail on how heavy and how often to weight train as well as proper form and technique.

Please comment with specific questions or concerns that you would like me to address in the upcoming posts.

Avoiding Summer Meltdowns

As you may know, my 5 year old, Liam, is autistic.  He's high functioning and has no physical impairments.  However, he does struggle with language delays, has social delays, is hyperactive, has difficulty transitioning from one activity or place to another and is prone to a daily meltdown when things don't go his way.  Summer is a particularly tough time for us.  Since my husband and I have to continue working and have pretty unique schedules, the lack of regiment and limited number of available, Liam approved sitters can seriously increase Liam's tantrums and hyperactivity.  For our kid, I've found that the best way to help him function is to provide as much physical and sensory stimulating activity as possible.  Thank God, he has a hyperactive fitness instructor for a mom...but even I have difficulty finding activities that can be done during the brutally hot southern summers.  Here are a few things we've done over the years and a few new things we've thrown in this summer that seem to help.

Sensory Splash Park- Even if we had a swimming pool, I often cannot commit the 2-3 hours of swim time that Liam requires anytime we put on the swim suit.   But, a giant tarp with a kiddie pool, a slip-n-slide, a few dollar store sprinklers and the mud puddles they create (yeah, that's a mud pie on his head) offer hours of entertainment.  I try to swap out the sprinklers and water toys every few weeks to keep it interesting.  The whole thing costs me about $30 per summer, not including the increased water bill...

Kickboxing- I know this one sounds odd, but when Liam has a tantrum, kicking, hitting, throwing and screaming are all part of the process.  In an effort to redirect some of these behaviors I broke out the heavy bag and gloves (which actually belong to my 13 year old daughter).  Now, a few times a day, he brings me the gloves...we punch and kick the bag and I assist him doing pull-ups from the top straps, all the while emphasizing that when we are upset we can hit/kick the bag, not Mommy, not the dog, not the wall, not the door, etc.  After about 15 minutes, we are both a bit worn out and can calmly go on with our day.

Cooking with the kiddos- Our new favorite activity is making pancakes (Liam pronounces it "cancakes").  Gluten Free pancakes with grated zucchini, that is... Liam pulls up his step stool, gets the eggs and almond milk out of the fridge, gets the grater and whisk from the drawer and counts the other ingredients as I place them on the counter.  It takes us about 30 minutes to make pancakes, a long time I know, but totally worth the next few hours of peace as he eats his pancakes and plays with trains.  He likes to help me make other meals too, but they almost always lead to another batch of "cancakes".  Whether it's scrambled eggs, a three course meal or brownies from a box, cooking with my kids always makes me smile.  It has proven to be a great way to avoid a meltdown, and get Liam to eat zucchini!



Other fun things you may or may not have thought to do....

Indoor camping- It's amazing how much fun some blankets, a kid size tent and a couple small flash lights in the living room can be.  On numerous occasions I have set them up for Liam and soon find big brother, big sister and/or daddy also cuddled up in the tent with their legs hanging out watching a pixar movie or playing flashlight tag.

Nighttime trampolining- It's not uncommon to find Liam and I jumping on the trampoline or playing on the swing set in the dark when the temperature finally drops to a cool 98 degrees after sunset.

Year round sparklers- On January 1st and July 5th, I try to stock up on sparklers from the nearest fireworks stand so that on those really tough nights we can go outside, watch the colors, practice writing our letters and just have a little fun before bed time.

Getting the mail- This may seem ridiculously simple, but all kids love getting mail.  For Liam, just the long walk down the driveway to the mail box is enough to get outside for a few minutes and possibly avoid a meltdown.  The occasional "Letter To Liam" with a drawing of Thomas the Train or a paper airplane sent from an anonymous pen pal is an extra special treat.

Acting Out YouTube Videos-  Liam likes to watch YouTube videos of Thomas the Train, then act out the show with his Thomas toys.  Since I'm not a great story teller and my creativity is usually limited to the kitchen, this is a great way for us to pretend play (a tough thing for autistic kiddos).  When my big kids were little, pokemon was THE thing, since they were so close in age, they could entertain each other for hours by reenacting battles and discussing the pokemon evolutions and powers.  By encouraging my kids to act it out, I feel less guilty about them being in front of the TV while I'm cleaning, cooking or working, and when I get a few minutes I can get on the floor with them and get involved in the story.  I've now learned the names of most of the Thomas characters, many of the Transformers, and more Pokemon than I care to count...

Dining Out

This morning I woke up to a FaceBook thread about a popular blogger who has encouraged her followers to lie to restaurant servers about having food allergies in order to stay on track with their "diets", she also provided other obnoxious ways to ensure getting the kitchen staff's loogies in your food instead of diet derailing ingredients.  Needless to say, servers, those with real allergies and others in social media world are in an uproar.  And rightfully so.  Before becoming a fitness professional I worked in restaurants for 10 years, I still have the occasional nightmare about being "in the weeds" and vividly remember "those tables" that made Meg Ryan's on-the-side performance in "When Harry Met Sally" seem like a simple request for an extra napkin. Not only is lying about a medical condition annoying and unethical, it puts those with real, life threatening allergies at risk for being in a dangerous boy-who-cried-wolf scenario.

Although I recommend my clients prepare the vast majority of meals at home, I often field questions about choosing healthy restaurant options. Even I enjoy and occasional "date night" with my hubby or lunch with girlfriends.  Here are a few practical tips on dining out that won't put you at risk for ruining your diet efforts or getting more saliva than you bargained for.



1. Restaurant Recon- Most restaurants have their menus on line, some even have apps with menu items, ingredients and even nutritional information.  Choose restaurants that offer tons of grilled veggies, seafood and naturally gluten free options.

2. Choose restaurants that fit your needs- If you're trying to avoid fried foods, the local catfish restaurant should be off your radar.  If you're avoiding gluten don't go to an Italian restaurant.  And if dairy is the enemy, you probably want to stay away from the restaurant known for it's world famous cheesecake or supreme nachos.  Even if these restaurants offer other options, often the temptation to splurge or to make unreasonable requests can prove too great for even the strongest of will power.

2. Make Appropriate Requests- Asking a server to not bring the complimentary bread to the table, or to leave the cheese off of the salad, or even bring a to-go box before the food has arrived so you can control portion sizes are appropriate requests.
Appropriate requests also include- 
           -Substitutions clearly stated on the menu i.e. grilled instead of fried, grilled veggies or salad instead               of french fries or gluten free pasta or pizza dough.
           -Omission of toppings i.e. no sour cream, no grated cheese, no croutons.
           -Oil and vinegar instead of salad dressing.
Totally recreating menu items or asking the kitchen to change the very core of the meal, say requesting cheesy garlic mashed potatoes without butter and cheese, or even abusing the amount of appropriate requests you make, will only insure that you become "that table" and possibly the butt of a few crude comments in the wait station.

3. Timing is everything- If you have real dietary restrictions such as allergies or celiac disease, or are going to require more than a few modifications, dining out on Mother's Day (the busiest day of the year for restaurants) is probably not a good idea.  Servers and kitchen staff are far more likely to honor your requests and answer questions when they don't have 50 other tables to tend to.  Having lunch with girlfriends after the lunch rush, or dinner with co-workers at 5:30pm on a Tuesday evening often guarantees a more leisurely dining experience for you and the staff.  Most servers are happy to answer questions and make suggestions when they have time to do so.   Be patient...even modifications listed on the menu, like gluten free pizza dough or the veggie burger can be a pain for the kitchen if they are not commonly ordered items.

4. Sharing is Caring and Ordering a la carte-  Maybe you're a vegetarian and find yourself at an obligatory business lunch at the local steak house, or maybe Uncle Buck's surprise 50th birthday lunch is being held at the "Greasy Spoon" and you're healthy choices are extremely limited.  Chances are, someone else in your party is also desperately searching for something that won't negate their latest trip to the gym.  Offer to split an entree and order an extra salad.  Suggest dining "family style", ordering a few light appetizers and entrees that can be shared by everyone (be prepared to figure out how to split the bill on your own).  Or avoid the center of the menu all together and keep on eye on the appetizers, salads, soups and sides.  Ordering a la carte allows you to customize your meal without finding something suspicious floating in your special ordered, off-menu, meatless meatloaf with gluten free gravy...on the side.

5. Avoid hidden waistline wideners- Obviously, the fettuccine alfredo and chocolate lava cake are poor choices for weight management.  But that strawberry margarita could do more damage to your weight loss efforts than the strawberry cream pie.  Be aware that many restaurant drinks, including cocktails and sodas are loaded with sugar, sodium, artificial sweeteners, colors and flavors.  Stick with water or an occasional glass of wine.  Avoid freebies.  Even if you are not watching the wheat or carbs, forgoing the complimentary bread and chips will shave hundreds of unwanted calories and sodium from your daily food journal.  Salad dressings, especially ones labeled "lite", are chock full of sugar and sodium, ask for oil and vinegar instead.  You can even use the lemon wedge from your water glass to brighten the flavor of a salad or seafood dish instead of extra dressing or sauce.

Dining out should be a treat rather than habit or necessity.  No matter how cautious you are in your choices, or how diligent you are about portion sizes, you'll be hard pressed to find a restaurant that can create a truly healthful meal that can compete with a fresh, vegetable based meal made at home.  Although there are now, more than ever, organic, vegetarian, vegan, gluten free, dairy free options, a restaurant's top priority is making food taste good and making a profit, often at the sake of your health.  Enjoy dining out responsibly and sparingly.

Zucchini is coming out of my ears!!!

My garden hasn't been as productive as I'd hoped this summer.  Beetles have infested my tomatoes, and since the thought of using pesticide makes me as sick as the thought of my heirloom tomatoes rotting on the vine, I'm having to pick them when they are still green leaving them small and not nearly as flavorful as previous years.  But, the green beans, lettuces and herbs have been great!  And I'm having the best year of Zucchini yet.  I've made zucchini boats, grilled zucchini ribbons, I added them to omelettes, pastas and soups and even grated zucchini into Liam's gluten free pancakes.  I also used my favorite pickle recipe to make zucchini pickles.  Here are a few new-to-me recipes that have come out really well.  I've modified them all to be gluten free, however I must admit that I have indulged in a little dairy, but these recipes are totally worth the splurge.

Zucchini Pizza Crust (Makes 1 large thick crust or 2 medium thin crust)
8 cups shredded zucchini
1 cup shredded cheddar cheese
2/3 cup flour (sub gluten free all purpose flour)
2 tsp garlic salt
3 tsp dried oregano
2 eggs, beaten
1/2 tsp sea salt

1. Preheat oven to 550F with a pizza stone pre-baking in it.
2. In a large bowl, toss the zucchini with 1 teaspoon sea salt and set aside for 15 minutes. Squeeze the excess moisture out of the squash by wrapping it up in a clean tea towel or piece of cheese cloth and wringing it out, discarding the water.
3. Once all of the excess moisture has been wrung out and discarded, place the shredded zucchini back into the bowl and add the cheddar cheese, flour, garlic, oregano, basil, eggs, and salt.
4. With your hands, incorporate all of the ingredients together.
5. Place the zucchini mixture onto a piece of parchment paper at least 15” in diameter, set on something solid that will make it easy to transfer into the oven.
6. Using your fingers, spread the zucchini crust mixture to form a circle about 14” in diameter, 1/2" thick. Pinch the edges up so that it forms a nice crust.
7. Once the pizza crust has been shaped, transfer the crust on the parchment paper onto the heated pizza stone in the oven. Bake for 8 minutes or until the crust starts to brown.
8. Once the zucchini crust has baked for 8 minutes, transfer the pizza on the parchment paper out of the oven, onto the solid surface you used before.
9. Top the pizza with sauce and any additional toppings that you'd like.
10. Once the toppings are on, transfer the pizza on the parchment paper back onto the heated pizza stone in the oven and bake for an additional 4 minutes.

No Pasta Zucchini Lasagna (Makes a 9x13in glass pan)

1 large zucchini

1 16oz can or homemade tomato sauce

1 16oz can alfredo sauce

2 Tblsp chopped fresh basil

1 Tblsp dried oregano

8 oz whole milk mozzarella thinly sliced

8 oz grated Parmesan or nutritional yeast

1 16oz pkg frozen chopped spinach (thawed and drained)

1 lb chopped mushrooms (optional)

1. Preheat oven to 325F.  Grease glass pan.

2. Slice zucchini into very thin slices.  Sprinkle slices lightly with salt, set aside in a colander to drain for 10-15 minutes

3. To assemble the lasagna, spread 1/2 of the tomato sauce on the bottom of pan.  Then layer 1/2 of the zucchini strips, 1/2 of the spinach, all of the mushrooms, 1/2 of the alfredo sauce, 1/2 of the basil and oregano and 1/2 of the mozzarella.  Repeat.  Top with Parmesan or nutritional yeast.

4. Cover pan with aluminum foil, bake for 45 minutes.  Remove foil and bake another 15 minutes or until cheese is slightly browned.

5.  Let stand 5-10 minutes then serve.

TABATA!!!

It's time to get physical!

I must confess that even I have a hard time getting in a workout at home.  With a perpetual flow of dirty laundry and dishes, constant requests from a five year old for snacks, juice and help building yet another train track and an old farm house that requires constant upkeep and repair, I'm just as distracted as the next mom.  But I have found a quick high intensity fitness program that can be done in a group fitness class, at home, at the park and in a box with a fox.  It's TABATA.

Named after Dr. Tabata, the program is nothing more that interval training with short high intensity exercise and even shorter rest/recovery periods.  Specifically 20 seconds of work and a 10 second rest, repeated 8 times.  The whole thing takes 4 minutes and can be done with any cardio exercises.  Ideally, you would do at least 4 Tabata rounds with a 1-2 minute break between rounds.  I have used this style of interval training on cardio equipment i.e. treadmill, stationary bike & row machine,  sprinkled into personal training sessions to keep an increased heart rate during other strengthening exercises,  in group classes from kick boxing to boot camps and at home for a quick, kick my own butt work out.

I'm going to continue adding videos to this blog post so check back regularly for new workouts and specialty workouts.

Download a TABATA playlist or timer app so you can focus on the workout, instead of the clock.
Here's one of the playlists that I use.  Total Body Tabata Vol. 1

Eliminating Chronic Respiratory and Allergy Symptoms Naturally

More than once last week I ran into a mom with a little one battling chronic allergies, respiratory issues  and/or ear infections.  I've shared my story about curing my kids and husband of their allergies and respiratory issues with countless people over the years, so I decided to share it with you guys.

When my husband (Trey) and I were married, Brennan (our oldest) was 6 years old and had been battling seasonal allergies for years and had tubes put in his ears as a toddler due to chronic ear infections.  My husband still recalls that as being the worst experience of his life.   Trey also struggled through Louisiana springs and they would both would take a Claritin tablet every morning for about 9 months out of the year.  At the time, I had no experience with allergies myself and assumed it was something they just had to live with.  After all, it's the south... pollen happens.

When Liam, our youngest was about 4 months old, the ear infections started.  He was a breast fed baby, he wasn't in daycare, we didn't have indoor pets and we used "natural" baby products whenever we could afford to, so I couldn't understand why he was so miserable.  We spent months on and off antibiotics and bouncing between the pediatrician, ENT and allergy specialist only to be diagnosed with the "possibility" of every respiratory issue or infection I'd ever heard of including RSV.  Never a definitive diagnosis but let's put him on yet another round of antibiotics, an oral steroid, an anti-viral and breathing treatments anyway. And let's throw in some nasal sprays, ear drops and eye drops too, just for fun....

Nothing worked.  We might get a few days of relief only to start the whole process over.  At this point I was at my whits end, everyone was miserable and I was desperate to find an alternative. Even if you believe that modern medicine is the only way to health if you're sleep deprived, your baby is miserable and the previous three rounds of prescription drugs have offered no relief, you're suddenly open to suggestions.  Here are the four things that worked for us.

1. Probiotics- Instead of heading to the pharmacy for the umpteenth time I stopped into the local health food store with hopes of finding some miracle root, tonic or serum.  To my surprise, the clerk recommended I start him on a probiotic.  I had heard of probiotics, but thought they were just for tummy issues. Now I know that at least 75% of our immune system and it's functions happen in our tummies, so a healthy tummy is essential to a healthy immune system.  The probiotics had almost an immediate effect on Liam.  The diaper rash went away and the constant flow of greenish, yellow goop coming from his nose started to run a little clearer.  I will mention that the first few days his diaper had mucus in it, I know that sounds icky, but I was happy to see it coming out, no matter where it came from.  Best of all, he was feeling better. ***Read on to find out why I don't recommend using yogurt as a probiotic suppliment***

2. Chiropractic Care- This one has proven to be a bit controversial.  I remember a conversation with Trey early in our relationship about chiropractors. I had seen the relief it had given my mother after a car accident 20 years ago and the relief it gave me after some sport related injuries in high school, but he seemed to think a chiropractor was some sort of witch doctor with an office full of medieval torture devices.  He later changed his tune when he had some back issues that his GP could do nothing for but prescribe glorified ibuprofen to temporarily mask the pain. I will admit that taking my baby to be adjusted was a little nerve wracking even for me and I was unclear on how it could help Liam's respiratory issues.  But it all made sense when our chiropractor explained how the spinal column housed the start of every nerve effecting every bodily function, not just the joints and muscles.  After his first adjustment, he slept.  He slept like a lumber jack.  He slept better than he had in months.  Although there was still a lot of slime coming out of his little nose, his chest sounded clearer and he was happier.  We continued visiting the chiropractor 2-3 times a week for the next few weeks until his issues were totally gone.  We still visit periodically for maintenance.

3. House Cleaning- This happened gradually so I didn't immediately see the benefits of eliminating toxins from my home, but over time effects were obvious and totally worth it.  Who knew that bleach, ammonia, formaldehyde and other chemicals in everyday cleaning products could worsen, and even create allergy like symptoms??? Now I know all about it...scary stuff.  It took about a year to completely eliminate the toxins.  I started by making all of my surface cleaners, detergents and soaps, then eventually started making shampoo and other body products.  Now I just order all of my products from Melaleuca.com.  If your interested in making your own, check out a few of my earlier posts for homemade recipes.
Homemade Cosmetics   Homemade Cleaning Products
What I noticed after a few months was that Trey and Brennan had completely stopped taking the Claritin.  And to think we blamed the poor old pine trees for their misery, when all along it was in big part to our cleaning products.

4. Eliminate Dairy & Wheat- When Liam was ill as a baby, he didn't have dairy in his diet.  In fact, he was too young for any solid food.  Unfortunately, I ate dairy and wheat while nursing him, but didn't make the connection until a year later.  When he was diagnosed with autism at age 2, we eliminated dairy and gluten from our diets.  We went cold turkey for 3 months, then slowly added it back in to diets in moderation.  What I noticed was that my daughter's chronic sniffle had gone away, then came back with the reintroduction of dairy.  I also noticed excess mucus production in my own system when I consumed dairy and my lack of energy when I consumed wheat.  To this day we do our best to avoid dairy and gluten.

It's been over 4 years since we've sat on the side of the bathtub rocking Liam at midnight filling the bathroom with steam, praying for an hour of relief.  4 years since nurses took my little baby boy and wedged him into a plastic vice to take chest xrays while he screamed, and I cried.  4 years since antibiotics, steroids or the dreaded nasal sprays.  And 3 years since monthly trips to the pharmacy for Claritin.  Now I'm not bashing the medical community, if fact, we love our current pediatrician, although we rarely see him.  However, never did a medical professional recommend anything that would actually boost my kids' immune systems or to avoid things that could suppress it.

There are plenty of studies that argue both sides of each of these things, and I have researched them tirelessly.  What I've learned over the past 5 years of researching and implementing healthy practices in my home is that most research is biased, but you can't argue with personal experience.  And this works for us!  Bonus: it's not medications, so there are no side effects, only health benefits.

Links:
http://www.jigsawhealth.com/resources/probiotics-and-the-gut
http://afcchiropractic.com/allergies-chiropractic-care/
http://www.healthychild.com/chiropractic-for-chronic-ear-infections/
https://suite.io/jane-larkin/3fck25v

Homemade Kombucha

Kombucha is a fermented tea that's been around for centuries.  It's high in beneficial bacteria and probiotics that keep your gut healthy, it also helps the body break up lactic acid, the stuff that makes your muscles sore after a good workout.  In it's unflavored form its tastes like a mild, fizzy apple juice, but it can be flavored with fruit, ginger root and other natural additives.

Feel free to do a search on kombucha for more history, info and nutritional facts.  The point of this post is to record my recipe and process and quell any fears you may be having about making your own.   I was so nervous about making my first batch, after watching tutorials, reading recipes and other blogs, I was convinced that if I did it wrong I would poison my family or blow up my house, or worse.  But after making a few batches, I was much more relaxed and the kombucha was really good.  At first glance, this may look like a complicated process. It's not, but since this is an uncommon practice I wanted to give enough detailed info so that you feel comfortable and confident making your first batch.

I've included a video tutorial as well as written instructions to make it even easier.

The hardest part of starting the homemade kombucha process can be finding the scoby and starter.  The scoby is the yeast/bacteria that ferments the tea, the starter is just completed kombucha from a previous batch.  Each batch creates a new scoby, so if you know some one who makes it, they will usually have one to give away every few weeks and are happy to share.  You can also order one online and there are a few tutorials on how to start your own from store bought kombucha which you can find at Whole Foods, health food stores and our local produce store.

You'll need a few other things to get started, they are easy to find, you may even already have them around the house.  This recipe makes 1 gallon.

Scoby
2 c. starter (or organic apple cider vinegar)
Large Clear Glass jar - large sterilized pickle jars work great
100% cotton white kitchen towel- I like the flour sack towels (with the other dish towels at Wal-mart)
Large Rubber band
Wooden spoon
2 Green tea bags (preferably organic)
2 Black tea bags (preferably organic)
1 c. Sugar- I use organic cane sugar, but any white granulated sugar will work
3 quarts filtered water
Additional fitered water as needed

In a large pot, bring 3q. filtered water to a boil.  Add sugar, simmer for approx. 5 minutes until the sugar is dissolved.  Remove the pot from heat, add tea bags and let steep for approx 10 minutes.  (Congratulations, you've just made sweet tea!)

Remove tea bags and pour sweet tea into the glass container. You can add more filtered water if you have a larger container, just be sure to leave room for the scoby & starter.  Cover with a kitchen towel and let cool to body temp, a bit warmer than room temperature.  It should take around 2 hours, less if you added additional water.  When cooled, stir in 2c. starter or apple cider vinegar with the wooden spoon and gently lay scoby on top of the tea.  The scoby might float or sink, either way is fine.  Cover the container once again with the kitchen towel and seal with the rubber band.  Set the container in a quiet place out of direct sunlight.  I keep mine on a book case in the office.  Leave it alone for 7-10 days.

**Whether I'm canning tomatoes, bottling wine or fermenting kombucha I label my glass containers with the canned/brewed/bottled date with a dry erase marker.**

After about a week, the kombucha will be much lighter in color, about the color of apple juice.  It should smell like a mild apple cider, it may have a bit of a vinegar smell, especially if you used vinegar as your starter and it should be fizzy.  Not burn your nose fizzy like a soda, but effervescent.  Now all you have to do is remove the scoby and 2 cups of kombucha to use as starter for the next batch.  Be sure to store the scoby and starter in a clear glass container, cover with the kitchen towel if your making another batch immediately, otherwise seal it with an air tight lid and keep in the refrigerator for up to a week.

Your kombucha is now ready to drink.  To keep the fizz, store it in clear glass air tight containers for up to 2 weeks in the fridge.  I've used everything from mason jars to recycled store bought kombucha bottles.  I prefer to store them in 16-20oz containers so as to ensure each serving keeps its fizz, cause that's the best part.

It's super easy to flavor kombucha.  I've flavored mine with berries, apples, honey, ginger or a combination of these.  When you're kombucha has gone through the first ferment (that's the process explained above) you can then add other ingredients.  Pulse your ingredients in a food processor, then add a tablespoon or 2 of the mush to your smaller clear containers & fill with the finished kombucha.  Let it go through another ferment for at least 1 more day then enjoy!  You can leave the fruit stuff in the jar or strain the kombucha into another glass to drink.

Blackberry Kombucha garnished with a fresh mint leaf...YUM!!!








A Few Extra Notes about Kombucha Making:

You're scoby will grow a new layer with each batch and will grow to the size of your container.  You really only need 1 scoby layer to ferment but let it add layers until it's about 1 inch thick, then split in half.  You can either add a container and double your production, give it to a friend or just throw it away.

You really DO need to use clear glass containers, filtered water, organic tea and a wooden spoon.  You want your kombucha to be as beneficial as possible.  Because of the fermentation process, chemicals in colored glass or other types of containers, tap water, tea and metal or plastic spoons can leech into your kombucha negating the amazing health benefits.

The kombucha/scoby is a living organism and will react to it's environment, so each batch will taste a bit different.  If the kombucha is left to ferment in a high energy/traffic area, it may be a little bitter, whereas left in quite, calm area, it will have a calmer flavor.  It's really pretty cool.  Personally, I like my food and drinks to have as much character as I do.