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.

Mushrooms and Mosquitoes

Summer is in full swing here in south Louisiana.  Temps are reaching at least 90 degrees with 150% humidity.  But with the high temperatures and almost daily summer showers, there is one thing I can count on this time of year, other than heat stroke... chanterelle mushrooms.

Beginning every year in June, I start looking for these orange gems.  From my back porch I can see a small creek that empties into a larger river that runs through the back side of the property.  When the heat is nearly unbearable and the mosquitoes come out in full force I know I'll start seeing patches of the chanterells popping up all along the bank.

Why would anyone in their right mind leave the comfort of their air conditioned home to forage in the woods for mushrooms, battling heat, mosquitoes and spider webs?

I've never claimed to be in my right mind but otherwise, these guys are awesome.  They can only be found in the wild, you may never see them in a grocery store since they cannot be cultivated.  They only grow a few weeks out of the year and in very particular areas.  Because of their rarity and and delicate nutty flavor, mushroom connoisseurs rank them one of the top five mushrooms in the world.  And if you are lucky enough catch them on the menu of a high end restaurant or farmers market, they will cost you a pretty penny but are totally worth the splurge.

Even if you don't like the texture of mushrooms, you may like these.  They do not have thick meaty caps like 'shrooms you find in the grocery store.  But you can use them the same way you would other varieties.  My families favorites are sauteed in brown gravy, over steaks, on pizza, or in soups and pastas.  I love them in omlettes and I make a yummy dairy-less cream of mushroom soup.

If you live near a wooded area in the south, keep an eye out for them after summer rainstorms this month. When you find them, cut them with scissors, leaving the "root" in the ground.  This will keep them cleaner and encourage growth for the following year.  Store them in shallow cardboard boxes or paper bags.  Eat as many as you can while they're fresh.  If you come across more than you can eat within a week, you can blanch them then store them in the freezer or dehydrate them.  I've found the best way to store them is by pressure canning.  If you're really ambitious, high end restaurants are happy to take them off your hands for around $8-$10 per pound.

Worried about mosquitoes???  I avoid chemical bug sprays at all costs, and the mutant mosquitoes on our property are undaunted by citronella oil or other natural repellents.  But I've found that thick jeans, boots and one of my husbands thick flannel button ups will keep them at bay and a couple of ice cubes rolled up in bandannas keep them off my face and neck.   It's hot, but it's worth it.

Happy 'shrooming!

Shopping Gluten Free

I got really excited when a personal training client of 2 years told me that she was finally ready to take the next step and clean up her eating habits.  She's decided to try a gluten free diet. She has not been "diagnosed" gluten intolerant, but with her weakness for easy to grab packaged snacks, eliminating gluten will (hopefully) eliminate most of those triggers as well as introduce her to new ways of shopping, preparing and eating food. Although, weight loss is her primary goal, she's in desperate need of an energy boost too, so gluten free it is!

In talking with her during our training session, though, I realized she had some misconceptions about a gluten free lifestyle.  Since I have now been (mostly) gluten free for almost 2 years, I feel confident that I can offer her and you guys a little advice based on personal experience, as well as research and experience as a health professional.

She, like most, associated GF with other "diets", such as the Atkins Diet, or Ideal Protein (which is just a repackaged version of Atkins) which eliminates all carbs.  Going gluten free means eliminating wheat, wheat cousins like barley and rye and most oats, not ALL carbs.  Rice, potatoes, corn and grasses do not contain gluten.  Great news for us southern girls, who wouldn't survive without some gumbo or red beans over rice every now and then.

What the heck is gluten anyway? http://www.mnn.com/food/healthy-eating/stories/what-is-gluten Check out this article, cause I couldn't have said it better myself.

Another misconception was that she would have to shop at only specialty health food stores for gluten free groceries.  It's getting easier and more affordable to find GF foods in your regular grocery. However the point is not to substitute all the junk food, but to get rid of it.  Gluten free brownies, cookies and cakes are great for birthday parties, but they are still brownies, cookies and cakes, full of sugar and fat. Aim for naturally gluten free foods like veggies, Lots of Veggies!, fruit, rice, beans to make up the majority of your diet.  Then substitute as needed, there are a few staples even I can't go without.

I will admit that the first few trips to the grocery store will take at least twice the time of your normal grocery isle dash, you will have the urge to search every isle for gluten free items, and check every label of your typical purchases, praying that you don't see the word "flour" anywhere in the 85 ingredients listed on the back of the box.  And when you find an item that is "Gluten Free", you will put it in your buggy, regardless of what it is, if you've ever eaten it before, if your kids will eat it or if you can even pronounce it.  You will also notice that your final checkout total is higher than normal because you have purchased all 47 GF items in the store in an attempt to "replace" the 2 loaves of bread, 1 box of cereal, 2 bags of potato chips and 1 box of cookies that are typically first on the conveyor belt.  And I know all of this from experience.  Umm, except for the cookies and chips part, of course ;)
The good news is after a few trips like that, you wise up and just avoid most of the packaged stuff and basically all of the center isles in your grocery store.  Which IS THE POINT!  All nutrition "lifestyles", vegan, paleo, clean eating, organic, GF, casein/dairy free. etc. have two things in common, eating mostly plant based foods and cutting out the processed, artificially flavored, red dye number 5, petroleum byproduct, test tube, hormone injected, toxic space food!

Nowadays, a typical grocery trip for me goes something like this... Starting in the produce section, I fill the buggy about 1/2 full of fruits, veggies & hummus. Then I bypass the bakery. I used to actually put my hands around my eyes like blinders as I went through, but now I just walk, VERY briskly with my eyes on the deli section.  A quick stop at the deli for Liam's GF Ole Farmers ham, then a sharp left into the chip isle for a few bags of Mission Tortilla chips.  An immediate U-turn takes me to the hormone free chicken breasts and ground turkey, shrimp, fish and Liam's GF Jenny-O hot dogs.  A little further down I dip into another isle to grab a few bags of whole grain rice, quinoa and dried beans, make a loop to the next isle for vinegar, olive oil and organic canned tomatoes and black beans.  Another loop gets me to the Heartland GF Rice pasta.  The rest of the isles get ignored as I head to the dairy section.  Sometimes, I peak into the cooler for vegetarian meals and grab veggie burger patties, and Van's GF waffles (This busy mom needs a few convenience foods too). In the final stretch of dairy products I grab 3 1/2 gallons of Silk almond milk, 2 original and 1 dark chocolate, and a few packs of Go Veggie! Cheese.  In and out in 20 minutes or less, with a buggy full of groceries that didn't cost me a fortune.

Which leads me to the final stigma that goes along with any healthy lifestyle choice.  *Whiny voice*, "But eating healthy is soooooo expensive".  UGGGHHH! If I had a nickle for every time I heard that..... Sure, if your trying to "replace" you're normal boxed and bagged snack foods with the GF, or organic, or dairy free version you can expect to see a higher grocery bill.  BUT, as you eliminate those boxed and bagged items, you will see your bill start to decrease.  Why???? Because, per pound, fruits, veggies, beans and rice are the least expensive things in any grocery store.  The meat, dairy & packaged goods are what drives the cost (and the scale) up.

After just a few days of eliminating gluten, thus eliminating the majority or processed, packaged foods, my client reports more energy that she's had in 15 years.  And for the first time, we are looking forward to the next weigh in.  Gluten free may or may not be right for you, but I would encourage everyone to go a few weeks without it and see how you feel, it may be just what you need.  And don't worry, after you get used to this new way of eating, you can treat yourself every now and then with that hot piece of french bread with your gumbo or a slice of little Suzie's birthday cake.  It's not about punishing yourself, but giving your body what it needs for a healthy, happy, productive lifestyle.

Because I live in a relatively small town in South Louisiana, gluten free convenience food options are limited. Larger cities will most likely have a much better selection in major chain grocery stores as well as more specialty stores.  Here's a list of some GF foods available at our local grocery.  Some of these I've also highlighted above.

Fruits, veggies, rice, beans, seeds and nuts are all naturally gluten free, so eat up!
Bob's Red Mills GF Flour, Oatmeal & mixes (Walmart & Berry Town produce carry it, but I often find them at Big Lots, of all places, for less. Some of their products are not GF so read the package carefully)
King Arthur GF Baking Flour
Bisquick GF Pancake & Waffle mix
Van's Toaster Waffles
Kellogs GF Rice Crispy Cereal & Chex Cereal
Glutino Breakfast Bars, Pretzels, Crackers, etc.
Heartland GF Pasta (There are other brands but this is by far our favorite, it's most like typical pasta.  My kids like it better than the whole grain we used to buy, before I knew better)
Annie's GF Macaroni & Cheese
Rudi's GF Sandwich Bread & Tortilla Wraps (A little hard to find, but the country white will fool most people, it's much more like typical sandwich bread than other brands.  Try Berry Town Produce & Whole Health Market in Ponchatoula)
Ole Farmers Deli Ham (Only at Walmart at the Deli Counter)
Jenny O Deli Turkey (at the Deli Counter) & Hot Dogs 
Mission Tortilla Chips (most tortilla chips are GF, but watch for the flavored versions, the seasoning usually is flour based) 

Keep these stocked...

 

Use these sparingly...

 
 
Here's a link back to earlier posts when I first began my GF diet. And a few recipes.  http://fitfunctionalmom.blogspot.com/search?updated-min=2012-01-01T00:00:00-08:00&updated-max=2013-01-01T00:00:00-08:00&max-results=3

Jumping on the Juice Train

Many of my clients are beginning their juicing journey, so I thought it was time to make another post to answer some FAQ and offer a few tips.  A juicer may seem like a bit of an investment, but at $100-$200 you can get a pretty good one and compared to other "weight loss" products, it's not a bad price. Discount stores like Big Lots often have them in stock.  Just the other day I saw a Jack Lalanne Juicer for $99 (retails for $179).

So you've got your juicer...Now What????

Some are jumping right in and juicing anything they can get their hands on, fearlessly trying odd combinations and fruits and vegetables that they can't even pronounce.  Others are having a more difficult time with the idea of not only eating new foods, but drinking them.  

Here's what I recommend to all of my first time juicing friends.  Start with what you know you like!  If you like apples, awesome! grapes, great! melon, marvelous!  (Sorry for the alliteration, I couldn't help myself).  And keep it simple... start with a base, something with a lot of water content and a mild flavor, cucumber is the most commonly used. Then add your sweets, apples, pears, carrots, oranges, ect.  Top it off with something super nutrient dense like spinach, kale, beets.  Try to keep it all in the same color family for starters, especially if you have mental food hurdles to conquer.  If texture is an issue, you may want to have a mesh strainer handy, depending on your juicer, you may get some foam on the top of your juice.
Make small amounts at first until you find combinations that you like, or can even just tolerate, and keep at it until you build up the courage to venture beyond the basic apple.  Soon you'll be adding ginger, lemons, limes, celery and who know's, maybe even things you've never fathomed purchasing from the produce section like bok choy and chard! 

The point of juicing is to get vitamins, water and other nutrients to the cells in the most efficient way possible.  Since juice doesn't need digesting, the body can absorb the nutrients from the stomach directly into the blood stream with very little effort and waste.  If you've ever looked at the label on a multivitamin bottle, you have an idea of the number of vitamins and other nutrients like amino acids and minerals the body needs to function at its best.  Luckily, getting all of these things is not as hard as you think so don't get all worked up about deficiencies or run out and buy every bottle on the CVS vitamin isle.  Eating a variety of colors (skittles don't count!) and textures is typically all you need.  

That leads me to a quick side note about multivitamins.  Unless you have a vitamin deficiency, multivitamins are a wast of money.  Although they boast 100% of your recommended amount of a bajillion vitamins and minerals, the body is extremely inefficient at absorbing those nutrients in that form (that's why your urine is neon green, you're literally flushing money down the toilet).  Our bodies are designed to absorb all the nutrients we need from our food, that includes water!   By food, I mean things that grow out of the ground.  You know, the stuff our ancestors ate for thousands of years before microwaves and refrigeration.

I'm off my soapbox, back to juicing.  But instead of listing an infinite number of recipe combinations, here are a few resources I like to use for inspiration.  Happy Juicing!
https://www.facebook.com/VegetableJuicing
https://www.facebook.com/juicingrecipes
And a link back to an earlier blog where I listed a few smoothie recipes, just in case you're not yet ready to take the juice plunge. http://fitfunctionalmom.blogspot.com/2013/01/fastingcleansing.html

Cold Recipes for Hot Days

The heat index today was over 100 degrees!  Between outdoor training sessions, stir crazy kids and lots of yard work, cool and hydrating recipes are a must for me.  Here's just a few tips I use to keep from melting in South Louisiana summers.

Banana Ice Cream
When it's hot, ice cream is often a favorite.  Try this super easy, super inexpensive, healthier alternative.  My kids and husband give it 2 thumbs up.

4 bananas
1 tsp vanilla extract
toppings of choice (fresh fruit, walnuts, etc.)

Peel the bananas, cut into 1inch chunks and freeze for at least 2 hours.  When frozen, toss the bananas into a food processor or blender with the vanilla.  Mix until creamy, it will take a few minutes.  Serve immediately and top with fruit or nuts if desired. Makes 4-6 servings.

Refreshing Spring Rolls
This is one of my family's new favorites.  We stuff them full of fresh veggies, herbs and light proteins like grilled shrimp or tuna.  Get creative, you can stuff them with just about anything you would put in a tortilla wrap, except they are lighter and are great served cold.  Here's my favorite combo.

1/2 lb shrimp
6 Rice paper wraps
1 cup grated cabbage
1/2 cup grated carrots
1/2 cup grated cucumber
6 fresh basil leaves chopped
6 fresh mint leaves chopped
2 T rice vine vinegar
2 tsp. sesame seeds

Grill or saute shrimp (add a bit of sea salt & lemon juice if desired).  When cooked chop into bite size pieces and place in refrigerator to chill.  Mix cabbage, carrots, cucumber, herbs, vinegar and sesame seeds in a large bowl.  Let mixture marinate.  When shrimp is cool to the touch, stir the pieces into the mixture.  Prepare rice paper wraps as directed on the package and fill with approx. 2 T of the mixture, roll them like a tortilla wrap closing both ends.  Serve immediately or refrigerate for a later meal.

You could also try a light twist on a Cesar wrap with grilled chicken, chopped romaine hearts, red onions and a dash of grated Parmesan cheese.  My daughters favorite is wild caught canned tuna with avocado, tomato and sriracha (a Japanese hot sauce).
Experiment with different dipping sauces as well.  I like to make a homemade carrot, ginger dressing, but again you can get creative.

Infused Water
Instead of sports drinks or sodas that are full of sugar, sodium and artificial flavor, try infusing your water with the good stuff.  Fill a pitcher with filtered water, add chopped fruits, veggies and or herbs and pop it in the fridge for all day flavor. Toss in as many ingredients as you like and let the fruit steep, no muddling, mixing or blending needed.  The water will take on the mild flavor and scent of the fruits & herbs.

Here's a few combos to try,:
Watermelon & mint
Cucumber & basil
Lime & cilantro
Peach & mint
Apple & Lemon

Infused water is great for entertaining too.  Ice cold water in a glass pitcher with color coordinated fruits and herbs can be a beautiful part of the decor and a great way to encourage your guest to stay hydrated.

TIP: If your craving carbonation, drop your fruits & herbs at the bottom of your glass and pour in sparkling water.

I hope your family enjoys these recipes as much as mine does! Have a great summer!!!