Summer Marinade for Chicken, Shrimp and Scallop Kabobs
One Lemon
One Lime
One Orange
Fresh Tarragon
Virgin Olive Oil
Salt/Pepper
Zest the fruit and squeeze the juice. Finely chop the fresh tarragon. Mix it all with a dash of oil, salt and pepper. Soak the meat in it for 15 minutes. Be careful not to let the seafood sit too long in it as the acid from the juice will start cooking the meat. Put the meat on skewers and bbq!
Make Fitness Part of Your Travel Plans
-- By Zach Van Hart, Staff Writer
You may have read our article on easy exercises for when you are on vacation, but there is more to it than that. There are so many different vacations out there; exercise cannot be the same for each one. Would you exercise the same way on the beach as you would in the Smokey Mountains? Probably not, so here is some help for vacations at different places with different people.
Going to the beach seems to be a favorite of many. We know it’s so easy to just lie in the sand all day, sip margaritas, and forget about physical activity, but there is plenty of exercise you can do. First, there is the ocean. Swimming is possible, but fighting the waves, either with your body, boogie board or surf board, is great for working your core and your balance. If you go with family, especially kids, then playing games on the beach is great. Bring a baseball and glove, a football, a Frisbee, or anything else you can use to play a game. Clear out some room on the sand and enjoy.
Cruise ships are also great because most come equipped with a weight room. While these may not be as extensive as the gym you are used to at home, you can get the same complete workout as you would anyway. Take advantage of this. Also, cruise ships have pools, where you can do water exercises.
Some vacations are exercise trips and no additional fitness routines are really needed. Good examples are skiing, hiking and whitewater rafting. Not only are these strenuous activities, but you usually spend all day doing them. You are getting all the exercise you need.
Another couple of vacations are either visiting a big city, like New York City or Chicago, or going to visit family or friends. A great way to exercise and take advantage of your surroundings is walking or running. Not only are you getting in good aerobic exercise, but you are taking in the sites of the city. If you are visiting family, maybe hop on a couple of bikes and let your host show you around the town.
Finally, how about getting to your vacation destination and back? Some of us spend an entire day either driving of flying to our destinations. Some of us even spend a couple of days getting there. Here are a few exercises you can try in the car or the plane, or at a rest stop:
No, seriously. I’m not asking to get your attention. I’m asking because I’ve been trying to share this secret for YEARS! I’m asking because I’m frustrated. I’m asking because despite the best efforts of many very knowledgeable people it is STILL a secret.
You ARE right; there IS a secret to getting in shape. Dr. Phil, Dr. Atkins, Dr. Laura, and Dr. Seuss are all going to tell you that it is not your fault. That it is your metabolism, your genes, your hormones, upbringing, blood type, horoscope, skin color, eye color, job, house, or 3rd grade teacher.
This is complete rubbish.
It’s NOT your thyroid! Actual incidence of low thyroid disorder is about 0.4% (that is 4/1,000). I’m not saying it’s impossible that you are one of the 200ish people in the Wenatchee/East Wenatchee area that have Hypothyroidism. I’m saying that is INCREDIBLY rare, and even if you ARE one of those who have it, exercise helps.
It is NOT your asthma! Does the name Flo Jo ring a bell? The woman started her running career with a monster inhaler AROUND HER NECK to use immediately across the finish line. If you HAVE asthma, get a heart rate monitor, an inhaler, and a trainer. Planned, controlled aerobic exercise below the lactate threshold REDUCES symptoms and episodes of asthma.
You are NOT Big-Boned- Even if you ARE big boned, the human skeleton weighs 35-60lbs. Truely “big-boned” people can add about 15% or about 8 more pounds. Having an extra 8 pounds more calcium is NOT the issue, so stop using it as an excuse.
You are NOT too busy- EVERYBODY has the same 24 hours in the day. Lance, Arnold, Michael Phelps, you, me, EVERYBODY. We all have jobs. We all have family. We all want more time to pursue our hobbies. We all make decisions about how to spend that time. The average American spends 2.5 hours per day watching television. And what has it gotten us? Fatter. We are all short on time, but you manage to get a shower and
brush your teeth every day. Why is muscular or cardiovascular health any different than dental health?
That new diet is NOT a miracle cure- I don’t care if you eat right for your blood type, your ethnic heritage, get shots of hormones harvested from the placenta, or put your body into over-proteined ketosis (which will destroy your liver). What the research says, what nobody wants to hear is, THOSE DIETS WORK BECAUSE YOU ARE BRINGING IN FEWER CALORIES!!! and they ALL say they work best “when combined with a
sensible exercise program.”
It is NOT money- You can buy training sessions for less than your weekly coffee habit. And if you simply put the amount you spent on tortilla chips last month towards some personal coaching, it would be a double bonus. Over the past 10 years, as obesity rates have risen faster than the stock market, Americans have spent $58 BILLION on exercise equipment, clothing, shoes, and DVD’s. That does NOT include
gym memberships, classes, or trainers. And none of it made a difference.
I want to share with you the secret of getting in shape; the secret of getting the body you want. Do you WANT to hear the secret that Billy Blanks, Jake Steinfeld, Suzanne Somers, and Joe Weider are praying that Americans NEVER figure out? Can I tell you what the people who won the Gold’s Gym Challenge figured out? What the people who dropped out didn’t?
The secret is this: IT SIMPLY TAKES WORK. Nobody can buy it. Your ethnic heritage is irrelevant. Your genetic predisposition, and medical conditions will play a part, but it’s not the 90% that we want to think it is; it’s more like 9%. And you are going to have to drop the excuses before you can pick up a weight. To get what YOU want, YOU HAVE TO MAKE THE TIME AND PUT OUT THE SWEAT. Nobody can do it for you. We are
here to help, but YOU HAVE TO DO THE WORK.
Summers remind me of fresh fruit, home made smoothies after a workout, fruit over ice cream, and sitting in the kitchen enjoying day light savings. Summer is the perfect time to pick up your favorite fruit whether it is at a local farmers market or the store! Remember, you can purchase fresh fruit or buy your fruit frozen!You should be getting at least 3-5 servings of fruit per day!
Some benefits on eating fruit are they are packed with vitamins, minerals, anti- oxidants and many phyto- nutrients.
Listed below are some on fruits benefits:
1. Fruits are low in calories and fat and are a source of simple sugars, fiber and vitamins which are essential for optimizing our health.
2. Fruits provide plenty of soluble dietary fiber which helps to ward of cholesterol and fats from the body and to get relief from constipation as well.
3. Fruits contain many anti-oxidants like poly-phenolic flavonoids, vitamin-C, anthocyanins. These compounds, firstly, help body protect from oxidant stress, diseases and cancers, and secondly, help body develop capacity to fight against these ailments by boosting our immunity level. Many fruits, when compared to vegetables and cereals, have very high anti-oxidant values which is something measured by their "Oxygen Radical Absorbent Capacity" or ORAC.
4. Anthocyanins are flavonoid category of poly-phenolic compounds found in some "blue fruits" like blue-black grapes, mulberries, acai berry, choke-berries, blueberries, blackberries, and in many vegetables featuring blue or deep purple color. Eating fruits rich in blue pigments offers many health benefits. These compounds have potent anti-oxidant properties, remove free radicals from the body and thus offers protection against cancers, aging, infections etc. These pigments tend to concentrate just underneath the skin.
5. Fruit’s health benefiting properties are because of their richness in vitamins, minerals, micro-nutrients, anti-oxidants which helps body prevent or at least prolong the natural changes of aging by protecting and rejuvenating cells, tissues and organs in the human body. The overall impact! Fruit nutrition benefits are many. You are protecting yourself from minor problems like wrinkling of skin, hair fall, memory loss to major ailments like age related macular degeneration of retina in the eyes, Alzheimer’s disease, colon cancers, weak bones (osteoporosis)… and the list of fruit nutrition benefits never ends!
Source: Nutrition- and- you.com
Fruit has always been one of the healthiest foods you could eat! However, there has been a lot of controversy and talk about amount of natural sugar in fruit. Considering all the talk and tis the fruit season we have broken down a list of fruits with the lowest in sugar to the highest in sugar!
Fruits Lowest in Sugar
Fruits Low to Medium in Sugar
Fruits Fairly High in Sugar
Fruits Very High in Sugar
Source: Oodora.com
We need to talk about some of the language that I’ve been hearing in the gym. I’m not talking about exclamations of frustration when you lose your balance or drop a kettle bell. I’m talking about crud e words, gutter-talk, locker-room language, foul language, verboten verbage. I’m talking about the kind of language that would inspire George Carlin to do a monologue about the 7 dirty words that NEVER, EVER belong in a gym. 
Here is my list.
Should, wuss, right, can’t, usta-could, outta-shape, and bad.
Should sounds like a word that ought to be OK. If all were right in the world, I should be able to bench press my own weight, touch my toes, run a 6 minute mile, hike 20 miles in a day, or see lines in my abs; Right? NO!!! “Should” is a value judgment. “Should” is the movie in your head; “Should” is the way you think things “ought” to be. But where did this picture come from? Advertising agencies, television executives, and people who sell beauty magazines created it to point out every place that you are not a rock star, not a movie star, size 2, or Superman. “Should” because it lets them tug that little string that brings you in to the store to buy their crap. “Should” keeps you comparing yourself to other people and focusing on where you are behind. What does it really get you except a handle for all that baggage? Let it go. I promise you will run faster and squat more without all the extra guilt weighing you down.
Wuss. There is no excuse for this one. Most people direct this at themselves. YOU may feel like it, but would you put up with anyone saying that about your spouse? Everyone in the gym has PROVEN that they have the fortitude to set a goal and take action to make it happen. There are enough people OUTSIDE the gym cuing up to take a shot at your dreams. The gym is a place to build yourself and others.
Right is another one that sounds good. We want to do an exercise properly. We want to make sure that we are not making a fool of ourselves. We want “the right answer”. But “right”, like “should” keeps us focused on “wrong. Who said there was ONE right way to do something? There are certainly some methods of doing Lat raises that are less efficient at building strength than others. Over the years I’ve learned 2 dozen ways to do push-ups. Which one is THE right way? Each one will change my body in subtly different ways. Let’s stop thinking about “the RIGHT way” to do something, and start thinking about an effective way to target the body part we want to work on.
Can’t say can’t. I keep hearing that something is impossible; usually right after it has just happened. And telling ME that you can’t do something is a whole lot more believable if I haven’t just watched you do it 3 times.
Usta-could. Exercise is about NOW; today; here in THIS moment. What you did yesterday doesn’t matter. And if you notice, people only talk about what they “usta-could” do when it usta-be more. No, you don’t have the body that you did 20 years ago. So what? If you stop trying to be the person that you were 20 years ago, and focus on making the most of who you are NOW.
Outta-shape is simply not possible. ROUND is a shape. The question is “what shape do you want to be?” Very few people ARE the shape they WANT to be. It’s one main reason that people come to the gym. I’m certainly not going to enter a figure competition any time soon; at 10% body fat, with 13” biceps, I’m too outta-shape. And for a power lifter I’m too small, but my wife will hit me if I claim to be outta-shape. Love the shape you ARE, and let your workout transform you into the shape you are becoming.
Bad is a bad word. I know it sounds so small and innocent. It sounds like a Michael Jackson song from the late 80’s, but bad is another value judgment. Whether it is a person, a rep, a set, or a skill like balance, there is no reason for such a put-down. As soon as you do, you mentally write it off. And as soon as you do, you stop improving. I have never managed to walk a tightrope; does that mean my balance is bad?
Words shape our perceptions in the same way that exercises shape our bodies. Let’s make sure everything is taking the shape we want.
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