Rosemary Tea

Not too long ago, my mother-in-law introduced me to something I have never tried. Rosemary tea. I love rosemary in cooking, but I never thought to drink it??? EW! But, I tried it and LOVED it. My mother-in-law raved about the benefits of this new found nectar of mine. So, I wanted to look into the health benefits of Rosemary Tea. And since we just posted about keeping hydrated, I thought this would be an interesting post to encourage your intake of water.

Drinking rosemary tea is a good way to pack in variety of vitamins. Rosemary leaves are high in the following: beta-carotene/Vitamin A, thiamin/Vitamin B1, riboflavin/Vitamin B2, niacin/Vitamin B3, Vitamin B6, Vitamin B12, biotin, Vitamin C, Vitamin D, Vitamin E and Vitamin K. Rosemary also contains essential antioxidants.

When I purchased a package of rosemary tea, it boasted that it was good for digestive distress - mainly, bloating and any queasiness. However, I found other literature that indicated it was good for clearing up congestion & aids in memory improvement. Crossfitters might be interested in this, because it is a mild analgesic, it aids in soothing aching muscle, headaches and kills bacteria that leads to infection.

Of course as with anything, consult your physicians. These claims need to be tested by the FDA for actual results. A word to the wise though, if you are pregnant, experience hypertension, or high blood pressure, please consult your physician.

So, here are a few recipes to try at home to make (or you can purchase Rosemary tea).

Hot Rosemary Tea
• 1 teaspoon rosemary herbs
• 8 ounces boiling water

Steep the fresh or dried rosemary for 5 minutes or longer, depending on the strength of tea. Try adding lavender or thyme to the mix for a variety of flavor. Garnish with a fresh rosemary stem.

Don’t like hot drinks, or on a hot summer day, try this:

Sun Brewed Rosemary Iced Tea
• 4-5 bags of decaffeinated iced tea bags
• 1 ½ quarts of water
• 2-3 Rosemary sprigs
• Ice
• Lemon slices

Place tea bags into a 2 quart glass container . Bruise the fresh rosemary sprigs with the back of a spoon. Add to the container along with the water. Cover, and let stand for 2-3 hours in the sunlight. Remove bags and rosemary. Either refrigerate or serve rosemary over ice. Add lemon slices for extra flavor or garnish. Add a fresh rosemary sprig for garnish. Serves 5-8 6 ounce servings.

Staying hydrated in this heat. Why it is important for anyone, let alone Crossfitters

Water: cheap, easy, available, and vitally important to our bodies. As you may remember from health class, our bodies are 60% water. Get these statistics: Our brain and muscles are 75% water, our blood is 82% water, and our bones about 25%. Amazing! Although many days can go by without food, we cannot go about 2-3 days without water.

YET, many of us walk around each and every day in a state of dehydration. I live at the beach, surrounded by water. Recently, when I was out at the beach, I noticed I craved salty foods. My next door neighbor, who is a nurse and tri-athlete, shared with me that it is really that I was dehydrated and that the craving for salt was the body’s way of trying to retain the water. She went on to say that most people mistake hunger for the need for hydration. Gosh, I can see why people then eat more than they should…a contributing factor to obesity, perhaps?

So why is staying hydrated important for your body? Well, dehydration can contribute to many ailments: fatigue (especially the mid afternoon fatigue), back pain, bladder infections, problems focusing, kidney stones, constipation & memory issues. We lose water every day in a variety of activities – perspirations, bodily functions, and breathing. So, if we are not replenishing water adequately, well, then our bodies are not working efficiently and properly. It also then leads to a slower metabolism, something like 3%.

Ok, so our body needs it. But, why is it so important for Crossfitters? One Crossfit blog in Santa Cruz, CA posted a good summary, awhile back:

During a workout or practice session, a 2-6% fluid loss is common. This can mean upwards of 10lbs for some athletes. When you sweat, you also lose electrolytes with are salts (ions) needed to maintain the body’s normal electrical function. These consist of Potassium, Sodium, Chloride, and Magnesium. These can be replenished by consuming carbohydrates and electrolyte dense substances. We, being Paleo proponents, recommend food (ie: fruit) and lots of water over sugary sports drinks.

Here is where fluid loss is common: Fluid loss as a % of bodyweight

• 1% Elevation of core body temperature, impaired performance


• 3% Significantly impaired performance


• 5% Cardiovascular Strain


• 7% Decreased ability to regulate heat


• 10% Heat Stroke, unconsciousness

So drink up guys and gals – especially in this summer heat wave. It is essential to the overall health of your body, but also will keep dehydration from hindering your workout. How much is enough? Well, there is plenty of research that recommends the 8 – 8 oz glasses a day. But, you also have to consider how much you are working out and the environment you are working out in. For example, if you are working out in the gym under air condition, that is different than working out at the park in 100+ degree temperatures. Some research recommends that men consume roughly 3 liters a day, and for women about 2 liters a day. Remember, some of the water can come in the foods that you eat. Cucumbers, melons, leafy greens, and tomatoes are high in water content. Try to avoid things that will contribute to dehydration like caffeine, sugar and alcohol.

How do I know if I am dehydrated? Here are some typical signs of dehydration:

• Dark yellow, strong smelling urine
• Decreased urination frequency
• Rapid resting heart rate
• Muscle soreness and cramping
• Thirst ( this is weird isn’t it, if you are thirsty, it is actually too late, you are dehydrated)
• Headache and discomfort
• Lethargy and chills
• Craving of salty foods

I, for one, know I walk around most days in a state of dehydration. I just plain forget to drink enough, and also, I don’t always like water. So, here are some tips to try to get that vital liquid into your body.

• Find a water bottle you like to drink out of and have it on hand.
• Drink water cold – larger amounts and colder water empty the stomach quicker and the body can better utilize the water faster.
• Flavor your water with things like lemons, limes, and oranges.
• Don’t like cold beverages? Something I just discovered is Rosemary tea. You can actually make Rosemary tea by steeping dried rosemary into your hot water. Try it – it aids in digestion & decreasing congestion, as well.
• Keep track of how much you are drinking each day, until it becomes routine in your day.

So that’s the scoop on WHY we say to stay hydrated. Ok gang, bottoms up!

Grilled Summer Squash Caprese

I love this time of year. Fresh farm picked veggies & fruit AND the grill. As I was looking through some magazines, this recipe caught my eye. I love yellow squah and I love caprese salad. But together? I sounds wonderful. I am going to try this out tonight.

3 pounds yellow summer squash (5 medium), cut lengthwise into 1/4-inch strips

5 TBSP olive oil

1 tsp sea salt

1/2 tsp freshly ground black pepper

1 pint cherry or grape tomatoes, halved

1/2 cup fresh basil leaves

Brush squash with 3 TBSP of oil; sprinkle with salt & pepper. Grill squash for about 6 minutes. On a platter arrange squash, tomatoes, and basil. Drizzle with remaining oil.

Bon appetit! Recipe taken from Better Homes and Garden Garden Fresh Recipes 2011 magazine.

Cool Honey Lime Gazpacho

It is just plain HOT! With record tempuratures, and a heat bubble (whatever that is) hanging over most of the United States, it is to hot to do anything, let alone cook something. So, hear is a simple recipe to use what is in season, and beat the heat.

1 large ripe red tomatoes, cored, seeded, and cut up

2 medium cucumbers, seeded and cut up

1 medium orange sweet peppers, seeded and cut up

1 jalapeno chile pepper; seeded and cut up

1 clove garlic, minced

2 TBSP raw honey

2 TBSP fresh cilantro leaves

1 1/2 tsp grated fresh ginger

1/4 tsp sea salt

ice cubes

lime wedges and/or green onions

In a large bowl combine tomatoes, cucumbers, sweet peppers, chile pepper, and garlic. Place half tomato mixture in a food processor; pulse several times in to large chunks. Repeat with the remaining tomato mixture. Return all of the mixture to the food processor. Add lime juice, honey, cilantro, ginger, and 1/4 tsp of sea salt. Cover and pulse several times until the mixture is chunky. If desired, season to taste with additional sea salt.

To serve: place 2 or 3 ice cubes in each of four shallow bowls or glasses; ladle soup over ice. If desired, serve with lime wedges and/or green onions to garnish.

Dinner needs to be simple tonight!

When you are trying to take back control of your eating and workout goals, cooking gourmet just doesn’t cut it. There is an old saying, K.I.S.S. – “Keep it simple silly (well, it technically is stupid, but I don’t like that word).

Thankfully, it is summer – heat up the grill, and grill your dinner tonight. No fuss, little mess and yummy food.

SO…here is a yummy, dinner menu that is simple, easy, and oh so yummy!

Meat Dish:
1 boneless, skinless chicken breast marinated overnight

Mediterranean Marinade
1 1/2 cups olive oil, 1 cup lemon juice, 1/2 cup red wine vinegar, 3 tablespoons oregano, 2 tablespoons garlic powder, 1 teaspoon salt, 1 teaspoon ground black pepper

Side Dish:

Roasted Brussel Sprouts

Place foil on the grill, spray with a little coconut oil spray. Then place the following on the foil.

Brussel sprouts washed and cut in half
Drizzle with olive oil (about 2 TBSP)
Sprinkle with Sea Salt & Fresh Cracked Pepper

Dessert:

Grilled Pineapple

Ok, the easiest part of the evening: buy already sliced fresh pineapple rings or spears from your produce case. Place on the grill long enough to get some grill marks.

There…a simple, but very tasty meal. Increase the amount of chicken you grill, and that could be your meat for some of the salad for the upcoming days ahead.