f i t . g i r l . c a r i

NETI POT BASICS

2019-12-16T16:06:00.003-05:00

You know, neti pots and "nasal irrigation" were all the rage in the healthy-hipster community a few years back... then in 2011 two Louisiana residents died of encephalitis. The doctors confirmed "neti pot use with tap water" in the second case; their brain tissue and their home's tap water tested positive for the amoeba microbe. The neti pot rage faded a bit, as expected.

I continued to use my neti pot in the winter months - and still do - always using filtered water!

It's my opinion and my personal experience (which is, of course, NOT intended as medical advice for ANYONE!) that moist, clear nasal passages are happy, healthy nasal passages. When used correctly, the neti pot saline rinse thins the mucus and allows the natural defenses in your nose to clear nasal discharge, washing away possible allergens and irritants - and making illness pretty unlikely.

Here's your official FDA warning: https://www.cbsnews.com/news/is-it-safe-to-rinse-your-sinuses-with-a-neti-pot/

Ummm yeah... NO. Not how it's done! (Cute, though.)

You can google it all day long, but here's my top three neti pot tips:

1 )) Definitely use room temperature filtered water, and use pre-measured powdered saline packets - quick, simple and safe. We already know that tap water *MIGHT* be safe enough to drink, but don't run that water through your nasal passages! Tap water MAY contain low levels of bacterial organisms that are harmless to swallow (because stomach acid kills them) but the bacteria can stay alive in nasal passages and cause potentially serious infections. So, use filtered or distilled water only. The Mayo Clinic says you can make your own saline using salt, BUT... it will "burn" a bit if you don't have enough salt in the mix (or too much!). Adding baking soda will make it more gentle, but regular "table salt" is usually iodized, which would irritate your nasal passages. I highly recommend these packets, especially when first giving the neti pot life a try.

2 )) I use my small ceramic neti pot twice a week during "cold season" and run it through the dishwasher after each use so it's clean and sterile for the next time. Easy!

3 )) I keep my neti pot and packets near the kitchen sink, because that's where my filtered water is. You won't need a mirror, and it's simple to pop the neti pot into the dishwasher right away.

The steps are simple... I pour in my pre-measured powdered saline packet and fill my neti pot with filtered water; not hot, not cold, just room temperature water. Then I'll blow my nose. You'll definitely want to get at least ONE nostril open if you're struggling with stuffy sinuses - but honestly, if you're using a neti pot twice a week, you won't get a stuffy nose at all in the winter! Over the kitchen sink, I'll tip my head (just like in the photo above!) and run HALF the saline water through into the top nostril. It runs right out the bottom nostril. Then I'll tip to the other side and run the other half through the other nostril. You do not breathe through your nose while pouring (I think it's obvious, but maybe it's something you'd try if you haven't watched a YouTube video on it or googled this concept!) just breathe through your open mouth. Here's my Amazon affiliate link to the neti pot I have: [https://amzn.to/2M0EppT] and the NeilMed Sinus Rinse premixed packets I use: [https://amzn.to/36MT5kJ]

That's literally all there is to it. Afterwards I'll pop the neti pot into the dishwasher so it's all sterilized and ready to go the next time.

I'm not an allergy person, but I know many people who have seen improvement in their seasonal allergies when they use a neti pot every few days.

Let me know if you give it a try, what your results are, or if you're a seasoned veteran in using the neti pot... like me!

* cari *

All my favorite things... updated 2026 * THE MASTER LIST!

2019-11-30T01:06:00.115-05:00

* ALL LINKS CURRENT AS OF 3/19/26
((PRICES & LINKS MAY VARY SINCE ORIGINAL POST))

It's always been an inside joke among my close friends and I, politely dismissing the rising Influencer trend a bit, as you could consider me a "positive lifestyle influencer" lonnng before it became popular for "regular" people to recommend certain brands to their friends & followers.

I began to realize the responsibility I was entrusted with just before Facebook gained traction. I was given my now-well-worn paperback copy of "The Tipping Point: How Little Things Can Make a Big Difference" (written by Malcolm Gladwell back in 2000) by one of my career mentors and quickly recognized that I possessed not just one of the three personality traits , but all three. (WHAT?!) I encourage you to read the book to be fully inspired by the concept, but here are the three traits he outlines:

Connectors are the people in a community who know large numbers of people and who are in the habit of making introductions. A connector is essentially the social equivalent of a computer network hub. They usually know people across an array of social, cultural, professional, and economic circles, and make a habit of introducing people who work or live in different circles.

Mavens are "information specialists" or "people we rely upon to connect us with new information".They accumulate knowledge, especially about the marketplace, and know how to share it with others. As Gladwell states: "Mavens are really information brokers, sharing and trading what they know".

Salesmen are "persuaders", charismatic people with powerful negotiation skills. They tend to have an indefinable trait that goes beyond what they say, which makes others want to agree with them. I don't know if I've nailed this trait completely, but I've gotten better at it as I've gotten older!

Anyway, MANY times a day I'll get people texting, emailing or just straight-up asking me in person where I've purchased something I'm wearing, or what shampoo I use, or where I've picked up a yummy food item. I am happy to share this information (why keep it a secret?!) and have asked for no compensation or kickbacks. Then a couple of friends mentioned how they've set up affiliate accounts and routinely make a few dollars every month from links they've shared on their blog. Over the past several years, my social media accounts have grown into a solid place to find great info on all things health & wellness, plant-based foodie places to eat & great recipes to make at home, so I've made the conscious decision to create affiliate links to every item I'm asked about! I'm now a qualified "micro-influencer"... someone with less than 50,000 followers, but with a highly-engaged following of real people who trust my genuine and authentic recommendations - not necessarily paid sponsorships.

@fitgirlcari on BLUESKY - 10,000+ followers

@fitgirlcari on INSTAGRAM - 18,000+ followers
@fitgirlcari on FACEBOOK - 6,000+ followers

(and @EcoTrekFitness on FACEBOOK with 2,600+ followers)

It doesn't cost YOU any extra when you click my links and make a purchase, and I don't receive any notification specifically who clicked which links and bought which items, so your privacy is still protected... yet I receive the benefits of a few dollars for sharing my knowledge and recommendations. WIN-WIN!

So let's get on with this list! I'll try to continuously update and organize it so it doesn't get messy.

CLOTHING, SHOES & ECOTREKKING GEAR

MY FAVORITE FALL GLOVES - Lightweight & practical

$15.99 (depends on size & availability)

Anqier Lightweight Gloves with touchscreen fingertips (UNISEX)

These lightweight gloves are the best. The textured palms help when we're doing pushups & planks on slippery pavement at EcoTrek... and I love that the cuff around the wrist isn't TOO tight. (It was always a pain to slip off my expensive LOLE gloves when I wanted to snap a photo - hard to get on & off, argh!) These have the matte microfiber on both forefingers and thumbs, so you don't even need to slip off your gloves to take a photo! AND... they only cost $15. WHAT?! Get them. [https://amzn.to/4p0y5Q9]

Brightest headlamp ever:

$13.99 (price depends on availability)

LED Headlamp with USB rechargeable battery pack

I've burned through a million of those buy-3-for-$15 single-bulb headlamps from Home Depot, auto parts stores, wherever... and you burn through just as many AAA batteries when you use them 3-4 times a week like I do. Save the hassle and just get this one, it's amazing. [https://amzn.to/3EoFunx]

PRO TIP: I cut off the top strap that goes OVER top of your head; I wear mine as a "choker" around my neck gaiter - works much better, comfy, and the light stays shining FORWARD as my head is turning side to side. It's perfect. If you like it on your head, keep it there!

Cover your ears :: EAR MITTS!

$22 (depends on size & availability)

Soft Fleece Ear Warmers

I wear these inside my fleece earbands (headband) and they stay cozy & snug... and really do a great job of stopping the Lake Michigan WIND! Above freezing, just a fleece headband and a knit beanie do the trick; below freezing, definitely add another wind barrier like these Ear Mitts. They also last forever if you don't lose them! (ha!) [https://amzn.to/3n30SDr]

Are you a HAT person? (I am!)

And I like VISORS even better...

$14.99

USHAKE Sports Sun Visor for Man or Woman

I love hats in every season, but I have to say, wearing a visor makes ALL THE SENSE when it's hot -- no worries about trapping heat, yet the visor provides shade for your eyes, so you're not constantly SQUINTING - it's the best of all worlds! This style is like a dri-fit fabric, hand wash, comes in navy, black, grey and white! Easy fit with velcro tab in the back. [https://amzn.to/3c1j64w] PS: It's also great to avoid "hat head" when wearing a bike helmet! Woohoo!

MY ALL-TIME FAVE MITTENS - WATERPROOF & COMFY
$29.99
ANDORRA Winter Snow Thinsulate Lined Waterproof Outdoor Ski Mittens
- I've never, ever had better mittens than this pair - and I have two pair. Best fit, waterproof and super-toasty... on many EcoTrek adventures I end up taking them off halfway through, they are SO warm! Love them. BEST EVER. [https://amzn.to/3ruI3wR] <-- a few left at that link for in gray, white or pink. Find the updated ALL-BLACK mittens at this link for $23.99 ---> [https://amzn.to/3HrK3vx]

And.... the MENS version! I got these for Jeff last year and they are still his warmest go-to!

They just call these "BLUE" on Amazon, but they are the prettiest teal... match my Cannondale bicycle exactly!

MY ALL-TIME FAVE TRAIL SHOES - WATERPROOF & COMFY
$96.61
SALOMON Women's Speedcross 4 Trail Running Shoe - Not only are they the best waterproof shoes I've ever worn, they are also "anti-debris" - you don't have dirt and sand seeping in through mesh! The treads are amazing, almost spike-like, and the "quick-lace" technology makes them easy-on, easy-off. Hands-down the best in my outdoor world, and I love the all-black version the best. I even asked Santa for another pair of these for Christmas. [https://amzn.to/38z49DN] GUESS WHAT!! The 5's are out, Santa brought them to me for Christmas and they are fantastic!! A little pricier than the 4's but I love them. Here's the link if you're interested: Salomon Women's Speedcross 5 GTX W Trail Running Shoe $150.00 [https://amzn.to/3bcK6hQ]

FAVORITE TRACTION DEVICE: KAHTOOLA MICROSPIKES
$52.46-$74.95 (depends on color and size)
Kahtoola MICROspikes Traction System
Back in the day (2006, when I created EcoTrek Fitness!) we swore by YakTrax PRO for traction. And they definitely do okay in light snow, especially the PRO version with the velcro strap over the instep - don't even bother with Yaks regular version, you'll end up losing them along the trail in sticky snow, you'll walk right out of them. Anyway - Kahtoolas blow away Yaks in more ways than one - - but mainly in GRIP and especially digging into crusty snow up hills. Worth the extra money - they'll last for YEARS. Pictured is a pair of mine more than 8 years old, one hook broke on some crusty ice and I rigged up a quick fix, still works great. GET THESE, you won't regret the expense. [https://amzn.to/2LSxONO] UPDATE 1/13/21 and still current as of 3/19/26: I did find some knock-offs on Amazon and got them for $20.99 - they have worked great for an entire YEAR! Here's the link: [https://amzn.to/47aUsv2] They're called WIN.MAX Crampons for Shoes.

Best, most-affordable fleece-lined leggings - in a zillion colors - with pocket or without pocket!
$9.88-29.99 depending on color & size
90 Degree By Reflex High Waist Fleece Lined Leggings - Yoga Pants
Sure, you can spend over $100 for Athleta or other high-end brands.. but if you're going to "layer" anyway -- why spend more? These fleece-lined leggings are my favorite, I have them in several colors - get the pockets, perfect to slide your phone into, easy to grab to snap photos along a hike! [https://amzn.to/3oYmil9]

BEST WEIGHTED JUMP ROPE!
$15.18 - one pound weight
VOXLOVA weighted rope with aluminum ball-bearing handles
When shopping for a weighted jump rope, do NOT get plastic handles, and make sure the rope itself is adjustable. That said, I would recommend tying a knot on each side of the rope to shorten it, NOT cut it, so you don't lose any weight - and then if someone taller than you wants to use it, they can. "Crossrope" is the top-of-the-line brand for weighted ropes, but I wouldn't recommend jumping into a $100 purchase if you've never tried it and not sure how long you'll stick with it. This Voxlova brand is the way to go in my opinion. They recommend using a mat so you don't wear down the rope itself, as it's silicone - take this recommendation seriously! Don't use it on rough concrete. Jump away, this is great stuff! [https://amzn.to/2WUVGqp]

HEALTH & WELLNESS

SHOWER BOMBS : better than bath bombs! $12.74/pack of six
I used to love soaking in a bathtub as a spoil-myself treat, but lately I am just making time for showers - and this is a great way to make your shower more luxurious! I wrote a longer review on Amazon, mentioning that they should let the user know NOT to put the tablet in direct stream of water - this is super-important or it's going to melt away before your shower is half-done! Once you figure out how to use these - they are AMAZING! Love love love menthol/eucalyptus scent for winter dryness here in Michigan. Cleverfy Aromatherapy Shower Steamers - Set of 6 Shower Bombs with Essential Oils for Relaxation and Nasal Congestion [https://amzn.to/3GC2OMP]

MAGNETIC SOAP BAR HOLDER : this is GENIUS! $6.99

I stumbled across this while looking for something else -- just the gadget you never knew you needed, and I'm not kidding, this is pure GENIUS! I always love getting handmade soaps in my travels (they smell SO good!) but the mess they make as you use them is such a pain - this takes all that away! I've been using one in my shower for months now and I absolutely love it. The EXACT one I got (pictured) is sold out, but I found another one VERY similar!

Magnetic Soap Holder for Shower Wall, Self-Adhesive Wall Mount Shower

[https://amzn.to/3NKMqzQ]

HEMP HEARTS - good on EVERYTHING!
$9.66/12 oz.
Manitoba Harvest Organic Hemp Hearts (Raw Shelled Hemp Seeds); with 10g Protein & 12g Omegas per Serving, Non-GMO, Gluten Free [https://amzn.to/35NZviR]

MULTI-VITAMIN
$24.32, 90 tablets (30 servings)
I discovered this multi-nutrient probably ten years ago and have never seen anything else quite like it. Daily multi! Solgar - Earth Source Multi-Nutrient Tablets Providing Whole Food Concentrates
[https://amzn.to/34tpj3G]

MY FAVORITE PLANT-BASED PROTEIN POWDER RIGHT NOW:

Ka’Chava SUPERFOOD

$59.99, 2 pounds

Often our treat at #SundayFunday EcoTrek Fitness is chocolate almond milk blended with my favorite plant-based protein powder! Try it for yourself ---> https://amzn.to/3vqx0Kp I'm doing research every few months; always looking for a decent plant-based protein powder that doesn't have a weird aftertaste SO DELICIOUS. [https://amzn.to/3vqx0Kp]

ORGANIC PLANT COLLAGEN BUILDER: Garden of Life vegan tablets
$22.74/60 ct. "my kind Organics" organic plant collagen builder is certified organic, non-gmo, made from organic plant foods. You can't build collagen by eating collagen. Collagen is a protein that is broken down by the digestive system. What you CAN do is feed your body the necessary co-nutrients needed for building collagen! What I like about this brand is it's made from real, whole foods, with specifically chosen ingredients to help support the body's own collagen production. Organic plant collagen builder contains silica from certified organic all natural bamboo extract and "beauty-boosting biotin" to support healthy hair, skin and nails. [https://amzn.to/2YniYFX]

NEPTUNE ICE PAIN RELIEF GEL

$16.99, 3 fl. oz. gel tube

Helps relieve muscle pain; I like it better than IcyHot or Tiger Balm... handy applicator is less messy! Great scent. Hit me up if you'd like to try a sample of this, I usually have some around! [https://amzn.to/2EKKKoF]

Neptune Pain Gel | Lidocaine 4%, Menthol 1%, Camphor 3%, Arnica, MSM, Boswellia, Organic Aloe, and Dimethicone | 3 Ounce Tube

LIQUID ULTRA METHYL B12
$24.95, 4 oz.
B12 is a key player in the immune system as it increases your white blood cell count. White blood cells are involved in protecting the body against both infectious disease and foreign invaders. When your count is low, you're more at risk for pathogens entering your system. If you've ever shopped for vitamin B12, you may have noticed it comes in a variety of forms — pills, sprays, gummies, liquid drops, and so on. However, most experts agree that the best way to ingest B12 is sublingually, or under the tongue since they are highly "bioavailable" (easier to absorb). As a naturally sourced form of B12, methylcobalamin is far more bioavailable than B12's synthetic form, cyanocobalamin. Research also shows that it stays in your body longer and at a higher level than cyanocobalamin. (Research this yourself - facts are facts!) The ideal dose for a B12 supplement is 5,000 mcg for optimal potency. I've been taking this a few years now -maximum absorption, helps fight fatigue & provides natural energy. Vegan, non-GMO. Great strawberry flavor, no weird aftertaste. Tropical Oasis sublingual vitamin B12 liquid drops - as Methylcobalamin.
[https://amzn.to/31FUkl5]

ORGANIC PEPPERMINT EXTRACT
$24.83/ three 2oz. bottles
I'm obsessed with peppermint water and you should be too. (ha!) Not only is peppermint great for your digestive system, it does wonders for your breath! Just a couple drops in a bottle of filtered water goes a long way. In my opinion, the extract is better than a food grade essential oil, because the oil floats on top and you'll need to keep shaking it to disperse evenly - go with the extract. Flavorganics Organic Peppermint Extract, glass bottles (Pack of 3) [https://amzn.to/2so0SX0]

MY FAVORITE NIGHT TIME TEA
$29.55/ 18 Count tea bags - pack of 6 boxes of 18
The unique flavor mix of dragonfruit and cinnamon together is on point! They have great daytime (caffeine) flavors too, check them out! Good Earth Sweet & Spicy Tea bags [https://amzn.to/3FKRbmk]

TASTY, FLAVORFUL DAYTIME TEA
$7.99/ 15 Count tea bags
Another flavor from GOOD EARTH, I add fresh lemon to this Ginger, Turmeric & Lemon blend and it's phenomenal! ZERO caffeine.

(Naturally caffeine-free, herbal tea.) [https://amzn.to/2N0pvns]

WELCOME TO THE NETI POT LIFE
$21.95/ceramic neti pot | $12.99 premixed rinse packets
You can read all about why I like using the neti pot in winter months, and my top three tips on "how to" in this blogpost: http://fitgirlcari.blogspot.com/2019/12/neti-pot-basics.html. You can find plastic neti pots anywhere but I've had my little ceramic guy for years and love him; he weathers the dishwasher great, too! "Ancient Secrets" Ceramic Neti Pot [https://amzn.to/2M0EppT] Here's the link to the pre-mixed powdered rinse packets by NeilMed that I use too: [https://amzn.to/36MT5kJ]

KEEPING YOUR SINUS PASSAGES... moist!
$16.19/1 fl.oz.
This goes hand-in-hand with my neti pot routine above, but even if you're not into the neti pot thing, keeping your sinus passages lubricated & moist in the winter months in Michigan can be a HUGE benefit in not getting sick! (Again, totally my experience for the past several years, but absolutely consult with your trusted medical professional before making any health changes.) When I'm giving myself a "spa day" I'll actually lay down and drop a couple of these oil drops into my nose, but on any typical day, I'll drop it onto my finger and spin my finger inside each nostril, no biggie! Absolutely love this stuff. The brand I've been using since 2016 (and these bottles obviously last forever!) is Banyan Botanicals. Here's the link to the bottle I get: Banyan Botanicals Nasya Oil - USDA Certified Organic - Nasal Drops for Clear Breathing and Lubrication of The Nose and Sinus Passages [https://amzn.to/3EjPj3m]

HOME, KITCHEN & OTHER RANDOM STUFF

BEST ALKALINE WATER PITCHER
$49.99
The best solution to avoiding bottled water is to filter your own! I've been superhappy with Santevia Water Systems Alkaline Water Pitcher since 2017. Great for the price, and the digital display is helpful too, keeping track of how many times you fill it.
[https://amzn.to/2raGZm8] SINGLE REPLACEMENT FILTER $20.82 [https://amzn.to/3eIVMti] BOX OF 3 FILTERS $47.71 [https://amzn.to/34P9fJM]

PLANT CLOVER INSTEAD OF GRASS
I love the idea of having CLOVER in my yard INSTEAD of a traditional lawn that needs fertilizing & mowing! It's growing in super-shady areas of our yard where NOTHING would grow... until now. It's supposedly going to top-out at 2" tall and not need mowing - I'll keep ya posted on that part.
[https://amzn.to/3wIXIKY] 5 LB BAG $24.99 [https://amzn.to/3wzXI0Z] 10 LB BAG $39.99

FAVORITE GLASS SMOOTHIE STRAWS
$8.99/10 straws with cleaning brush
I have a bunch of stainless steel straws that I rotate through, all different lengths, some are straight and some have the bend in the top third; between my steel and my glass, I seem to grab the glass ones first! Not just for smoothies, but everything - they make elegant stir sticks, too. Reusable Glass Straws are 9" x 10 mm, just the right size. [https://amzn.to/4bl1YpH]

FAVORITE VEGAN NAIL POLISH
$8.45/0.33 fl. oz.
Professional manicures can be fun, but I really enjoy doing my own nails. I'm always on the lookout for decent glossy polish that holds up and is better for our planet... and hopefully vegan! Essie expressie Quick-Dry Nail Polish (shown in "Cold Brew Crew" - a warm brown) is what I'm loving right now!

[https://amzn.to/3XCtMfN]

AN EXCELLENT BOOK FOR GIFT-GIVING $14.34 hardcover

The Hidden Life of Trees: What They Feel, How They Communicate - Discoveries from A Secret World, by Peter Wohlleben [https://amzn.to/3lnbEWe]

FUN FOR FAMILY GAME NIGHT!
$8.49
Super easy to learn, great for "competitive" families - age 8 and up! Taco Cat Goat Cheese Pizza card game. [https://amzn.to/2X8P741]

VEHICLES

Subaru of America ::
I'm an official Subaru Brand Ambassador!
Not an affiliate link... what can I do for you? Well, I can ramble on & on about the virtues and advantages of making your Daily Driver a Subaru, but I can also get you set up with a sweet test ride and other goodies. I love my 2025 Outback - my third Subaru! Shoot me an email and tell me what's up!

Thanks for your support via my affiliate links. Please yell if you run across a broken or outdated link!

*cari*

MAX'S SOUTH SEAS HIDEAWAY :: Grand Rapids' newest hotspot

2019-10-18T18:28:00.000-04:00

10.18.19 *REVIEW*
Max's South Seas Hideaway in Grand Rapids

Three words: UNIQUE DESTINATION EXPERIENCE!

I had the good fortune of getting invited to last night's soft-opening of this new Polynesian-themed hotspot in GR, and my first (and lasting!) impression is "WOW!"

You can read all about how this place was formed and who came together to make it happen HERE, but in a nutshell, it's a passion project for owners Mark Sellers, founder of HopCat; Martin Cate, a James Beard award-winning author, bar owner and expert mixologist; and Gecko, a renowned Hawaii-based tiki and Polynesian artist.

You'll want to walk around the whole place to soak-up the vibe... it truly is an experience. One whole wall is Mark Sellers' personal tiki collection, and there's an incredible waterfall wall and a giant fish tank on the second floor - as well as a bar made from the hull of a real boat. Dang!

So what does a plant-based person eat at a Tiki Bar? Listen to this: THE ENTIRE BACK PAGE OF THE MENU IS VEGAN! (what?!) YES!

Crispy Vegetable Spring Rolls (sorry, we ate a few pre-photo!)

Our table shared some apps, and I was all about the crispy vegetable spring rolls - YUM!

Butternut Squash Timbale

For the entree I went with the Butternut Squash Timbale (loosely defined: when food is baked or cooked in a mold) and it was full of flavor. Besides the squash, flavors included cauliflower, brussels sprouts, cashew, green onion and a warm mango vinaigrette over jasmine rice - divine! Presentation was on-point and it was quite filling.

MAHUKONA

The drinks is where this place will excellent for special occasions. The menu has pictures of each drink with a lengthy description - perfection! Mostly tropical rum drinks, there are plenty of options to share bowl-style (like the pineapple Kimberly & I shared!) but I also loved the MAHUKONA because of its less-sweet, ancho chili pepper finish - SPICY!

I highly recommend this place for special occasions, hot night out, or even a meetup with friends in the bar area - it's going to be super-busy once the buzz travels about the amazingly detailed decor and all the effort that went into creating the unique menu and drink selection!

If I would suggest anything to change, it would be to brighten-up the lighting a bit - it's a tad difficult to read the menu without using flashlight mode on your phone! Other than that... two thumbs up - go check it out.

* cari *

FOOD MENU

COCKTAIL MENU

MAX'S SOUTH SEAS HIDEAWAY WEBSITE

MAX'S SOUTH SEAS FACEBOOK PAGE

58 Ionia Ave. SW, Grand Rapids, Michigan 49503
(616) 551-0016

Sunday – Thursday 4 PM – Midnight
Friday – Saturday 4 PM – 2 AM

***all information current as of 10/18/19

WELCOME :: "Rustic Roots" to Grand Haven!

2019-08-06T15:17:00.000-04:00

Hey, it's been a hot minute since I've felt motivated to do a "review" type post... but after my bike ride today I checked out a *NEW* place downtown Grand Haven, and it's worth taking the time to tell y'all about it - so you can check it out too. They've only been open NINE DAYS - and 7 of those were during Coast Guard Festival!

RUSTIC ROOTS :: I had the opportunity to chat quickly with the owners Jake and Stacy today. They seem like hard-working folks who want to offer our area tasty AND healthy food... fresh!

Located in the old "Elegance of the Seasons" space at 216 Washington, there is still a cozy home-goods-y vibe with artists' wares for sale, and a boutique area in the back. There's a couple of cool farmhouse-style tables and a few barstools along the counter, otherwise plan to take your sammies and smoothies to-go!

I tend to go a teensy bit overboard when I'm excited about something new... so of course I got their "signature smoothie" - THE PINEAPPLE CUP, served in a fresh pineapple! Nine bucks gets you the full pineapple and another whole cup of the leftover - with a paper straw, YAY!

A vegan wrap (THE HERBIVORE PIZZA WRAP) and the "vegan-ini" MICHIGAN HIPPY completed my order, both $8.95 for the full size of each.

Both served warm, between the two I would order the Herbivore Pizza Wrap again - avocado, bell pepper, cilantro, mushroom, red pepper, red onion with a zesty homemade pizza sauce in a tomato-basil wrap, YUM.

The Michigan Hippy sammie was served on sourdough (pretty much the only bread I ever eat lately!) with spinach, tomato, avocado, cilantro and a house-made sweet 'n tangy hummus - tasty and filling!

Each full size wrap or sandwich comes with a bag of chips or piece of fruit; today they had apples and bananas in the basket.

There's also a salad bar for $7.95/lb, and lots of juice and smoothie choices.

The bad news: no social media pages yet, and no website. WHAT?! Yeah, they are working on that!

UPDATED 8/13/19 :: Still don't see them on Google, but they have a phone number and hours listed on their window today! 616-414-7590, open 7 days a week 9am to 8pm!

If you get in to check it out, please let me know what you get and how you like it, I'm dying to hear -- and "rooting" (ha!) for this place to do well in Grand Haven! They plan to be open this winter too - but don't wait until then to stop in!

* cari *

I'm now 100% #PlantBased!

2018-05-18T14:08:00.000-04:00

Hey there, it's been awhile! I have so many fitness projects brewing that it's rare for me to make time to "blog" but today I was inspired by a friend who announced to me that her doctor recommended SHE go vegan. "YAASSS!" I said.

So yeah, I'm "coming out", officially declaring that I am 100% PLANT-BASED. I say "plant based" and not VEGAN, because it's pretty simple to go the convenient "processed" route and become a junk-food vegan. Oreos are vegan, technically. Fritos are vegan. Pop-tarts are vegan. You get the point here!

I'll keep this brief: I was a child of the 70s... family meal highlights were centered around BEEF mainly, with burgers on the grill being my father's favorite! You too? No fault of our parents'... this is how 'Merica ate in that decade. That's also when the rates of obesity started increasing, remember? And here we are today, Americans are finding themselves scrambling to somehow BE HEALTHY and eat better.

My friends will tell you that most of the time they don't even notice that I'm not eating meat or any meat products. No refined sugar for me either, and I avoid hydrogenated oil too. It's not about what I CAN'T eat, however: it's more about what I WANT to eat and the FLAVORS involved. I prefer to avoid meat-related products, because I FEEL BETTER.

The past two years I've accepted the challenge of getting more creative with my meatless recipes - and it's paid off with excellent digestion, high energy and better sleep.

If you met me after July 12, 2012, you may not know about my car-accident-era: I was basically a workaholic for three years straight, punishing my body with 3-4 hours of sleep each night and semi-healthy eating that included foods I wouldn't consider eating now. It's that car-accident-era (and everything I've learned in the six years since then) that qualifies me to share my plant-based knowledge with you now!

I've been basically on the down-low about my plant-based eating habits the past three years... because frankly, I see the frustration vegans endure when confronted with the question, "...but where do you get your PROTEIN?" Guess what! Your body needs WAY less protein than the mainstream would have you believe.

What your body needs is FIBER. There is no fiber in meat, fish, dairy or eggs. When you switch to a diet rich in plant foods (beans, whole grains, fruits and vegetables) you easily accomplish the minimum amount of fiber needed per day (25 grams for women, 38 grams for men) and your digestion is magically improved. Drinking plenty of water and make sure to chew your food... and you're golden!

FOLLOW ME ON SOCIAL MEDIA FOR INSPIRATION: @fitgirlcari on Instagram, Twitter and Snapchat | FACEBOOK "FITGIRLCARI" PUBLIC BIZ PAGE HERE

I won't judge you or tell you how YOU should eat. When curiosity strikes you, just check out my social media for inspiration. If you aren't ready to jump in 100% like me, start small by trying "Meatless Mondays" or simply incorporating GREENS and/or VEGETABLES into every meal.

Give it a try to see how your body responds!

There are SO many great resources available, see the list below.

* cari *

The China Study

Forks Over Knives

Holland/Lakeshore/West Michigan Vegan/Vegetarian friendly guide via Veg Lakeshore

COMPREHENSIVE LIST OF VEGAN WEBSITES

(also courtesy of Veg Lakeshore - thanks Becca!)

choosing the right snowshoes - updated Jan.2022

2018-01-09T01:31:00.002-05:00

Santa didn't bring you snowshoes? No worries -- go get some yourself!

Here's what you need to know when you're looking for snowshoes:

1--- TYPE: Recreational, backcountry, running... what will your purpose be? Most people fall into the recreational category, on semi-packed snow. This style is rugged enough for moderate terrain, and light enough to run with a natural stride. Backcountry style cover a larger surface area, meant for more sophisticated off-trail use (and keep you atop fluffier, deeper snow) and will have more technical features made of stronger materials.

2--- SIZE: You'll want the correct size for your weight, so you won't sink deep into the snow; the purpose of snowshoes is to coast along on top of the snow! Every snowshoe manufacturer has a recommended weight range for each model of snowshoes. Remember to add the weight of your backpack and gear ~ find the range charts for specific brands/styles on manufacturers' web sites, in retailers' product descriptions, or on the snowshoe's hang tags. If the snowshoes you're looking at are used or the info isn't available, here is a VERY general chart to use as reference:

under 70 lbs - kids size

70 - 155 pounds - 8x21

90 - 170 pounds - 8x25

170 - 220 pounds - 9x30

Over 220 pounds - 10x36

3--- BINDING STYLE: Adjustable straps are a must, so make sure they will work with your preferred footwear. When choosing between pivoting or fixed style bindings, keep in mind pivoting bindings allow for a more natural gait and an easier time climbing hills or kicking steps. Fixed bindings won't flex much, but make it easier to back up or step over obstacles, since the snowshoe's tail won't flop around.

4--- FEATURES: What features do you need? You can't go wrong with aluminum frames, especially for beginners. Decide what other features you'll use based on what snow conditions you intend to be in the most. When in doubt, consider renting some snowshoes for an afternoon to get an idea of your own personal snowshoeing style.

That's it! Whether you buy your snowshoes locally or online, most retailers accept returns or exchanges if you get some and you find they're completely wrong for you. I personally like being able to lift my heels up from the snowshoe deck, and I like the quick-release buckles and ratchet-style straps of these aluminum snowshoes available on Amazon: https://amzn.to/3rwvJuy

Oh, one last thing: some people say you MUST use POLES to snowshoe. Don't argue with them; just nod your head and smile. Poles are great if you don't have good balance or don't ever want to fall down (re: if you're at an age where you can break a hip or knee, take along some walking poles!) but for those of us who will be climbing dunes, running along atop fluffy snowdrifts, or hiking narrow trails in and out of trees, poles will just get in the way. I'd recommend picking up a pair of good waterproof leg gaiters before I'd tell someone they need poles.

Next chore on your list: deciding where to go! The possibilities are ENDLESS!

If you live within driving distance of the West Michigan lakeshore, you'll want to check our EcoTrek Fitness website every couple of weeks this winter -- we post our *FREE* snowshoeing events once the snow is deep enough, and often add events with just a few days' notice based on perfect weather forecasts! Once on EcoTrekFitness.com, click on the location closest to you to see dates, times, locations and costs of the events closest to you.

Where's YOUR favorite place to snowshoe?

*cari*

RECIPE :: Chocolate Mint Protein Balls

2017-03-18T23:32:00.001-04:00

I ran across the original "Thin Mint Protein Balls" recipe on Pinterest, which took me to the "Eating Bird Food" blog at https://www.eatingbirdfood.com/thin-mint-protein-balls/https://www.eatingbirdfood.com/thin-mint-protein-balls/ ...and it all sounded delish right away! Plus I could use my favorite plant-based dark chocolate protein powder, and dates, and avoid all sugar - except, WAIT: chocolate crispy rice cereal?! On the front of the package is a huge, "NO HIGH FRUCTOSE CORN SYRUP!" But skim through those ingredients and you'll find both sugar AND corn syrup.... and a whole bunch of other things you can't pronounce. Oops!

My first modification: I substituted Cascadian Farm Organic "Dark Chocolate Almond Granola", which is non-GMO, organic and Fair-Trade certified... AND I found it in the cereal aisle at my local Orchard Market grocery store, no special trip needed! There's already dark chocolate chips in the granola, so you can skip adding the mini chocolate chips.

With 13 pitted dates and just a teaspoon of water in the original recipe, there wasn't much moisture holding things together, so I bumped-up the water to 1/4 cup. I'd recommend just adding a teaspoon at a time until you get the consistency you need to roll them into balls.

I also increased the peppermint extract from 1/8 teaspoon to 1/2 teaspoon, because, well, I like peppermint a LOT! Oh - I added 1/2 cup raw cashews too, instead of 1/4 cup. Details, details. DO things to your taste!

So here's what you toss into a blender - I'd start with a little water first so you're not keeping all the powdery stuff on the bottom:

1 teaspoon water (add more a teaspoon at a time as you're blending)

1/4 teaspoon sea salt

12-13 pitted dates (I used Natural Delights, already pitted)

1/2 cup Cascadian Farm Organic dark chocolate almond granola

1/2 cup raw cashews (no soaking necessary)

1/2 teaspoon peppermint extract

3 tablespoons chocolate protein powder (I used Purely Inspired plant-based Organic Protein)

Scrape down the sides of the blender often, it won't take long before you've got the sticky-dough you'll be able to roll into balls of about a tablespoon each. Refrigerate and you're golden!

Makes between 12 and 15 balls, depending how large you roll them. Oh - and this is plant-based but the granola "may contain milk" according to the allergen listing.

Let me know how you changed it up - SO good!

* cari *

EcoTrek Fitness :: shifting focus!

2017-01-13T00:03:00.000-05:00

As EcoTrek Fitness celebrated ten years as a company in 2016, there was one question that kept surfacing for me... "How can I refocus my business model back to its original intent?" My original goal was to attract people of all fitness levels to venture outside for their workouts, in all weather, year 'round. I wanted to inspire them to keep moving while developing a connection to nature, in all seasons, and try new things. It's a unique concept, particularly here in Michigan.

We grew. We're all over Michigan! Then five years into the workout side of my company, EcoTrek Fitness Whole Food Bars happened. Happened almost accidentally, because a packaged nutrition product was never really part of my business plan. As a personal trainer advising my fitness clients to "eat real food" and "make your own meals", even recommending a nutrition bar was an uncommon move for me... but there it was - and it had my company name on it. Tasty and nutritious, hard to resist. For the past five years I experienced an amazing adventure, meeting hundreds of small retailers (and a few big ones too) who trusted me enough to take a chance on my small company, and carry my bars. Retail sales grew steadily each year. Direct online sales grew year after year, and this weekend I am sending a mass email to more than 2,000 loyal customers with an announcement.

Learning the nutrition bar business was an amazing experience. I wouldn't have changed a thing! The short version of the announcement: I came to a fork in the road, took the opportunity, and EcoTrek Bars will no longer exist! (who many of you have renamed "Cari Bars"... Aww!)

This opportunity for ME will leave a few EcoTrek Bar "addicts" feeling sad. After all, it was a tasty bar packed with nutrients. I assure you, I'll research the jam-packed nutrition bar market for my clients and friends. I will find you guys a bar that I can recommend as a personal trainer... it just won't have my company name on it.

Moving forward I'll be able to spend my workdays building the outdoor workout core of the company, which I had been neglecting. Neglecting something you're passionate about... well, that just shouldn't happen.

I'm still personally contacting my list of retailers and regular customers, so my apologies if you're reading this on social media before you were able to hear it from me directly. If you're shopping and you see EcoTrek Bars on the shelf, it's wise to buy them quickly (buy a lot, they freeze well!) because that's all there will be. If you don't live near a retailer that still has them, you can order direct online until I run out - and that will happen SOON, so HURRY!

Place your order at EcoTrekBars.com, and use discount code FOCUS10 - you'll save 10% on your order, get free shipping, and I'll know that you read this announcement! Much appreciation to everyone who has been so supportive the past five years, it's been a pleasure! Truly. I had many cool connections before, but now...WOW! I know some pretty amazing people! THANK YOU!

And... I'm not going anywhere. Or should I say I'm going EVERYWHERE?! You'll be able to workout with my EcoTrek Fitness Series Leaders and me in more places than ever ...we'll be growing LOTS this year! We plan to launch several *NEW* series in 2017 with plenty of fun outdoor fitness events, so stay connected with us on social media - the future is very bright, and I'm going to get YOU outside yet!

* cari *

You'll always be the FIRST to hear everything if you stalk my biz pages on Twitter and Facebook right here:
@FitGirlCari.FANS on Facebook
@FitGirlCari on Twitter (Twitter's my fave, I'm not gonna lie...)
and
@EcoTrekFitness on Facebook

EcoTrekFitness.com is where you'll find all our schedules, dates and locations - join us soon! #NatureRocks #OptOutside

EcoTrek Fitness | 10K 10-year celebration WALK!

2016-08-14T00:51:00.000-04:00

If you've landed here without seeing the details of our event, head to this link first: http://fitgirlcari.blogspot.com/2016/08/TENYEARS.html

If you're looking to sign up for our 10K WALK on September 17, 2016, you're in the right place!

Here's what to do:

CLICK HERE TO START (http://run10feed10.com/run-your-own/)

Then click REGISTER AS AN INDIVIDUAL

then CONTINUE AS A GUEST (it's the bottom choice)

that slides you into the Select a Registration Choice page
there, select RUN YOUR OWN 10K

there, fill in the CHRONOTRACKS Athlinks fields with
name, birthday, phone & email

there you'll see the registration fee is
$28 plus $2.89 processing fee = $30.89 total

read waiver, click AGREE to terms

next page will say TEAM SELECTION at top
click REGISTER AS INDIVIDUAL

next page you'll fill in address

next page you'll fill in EMERGENCY CONTACT info

next page says CROWDRISE FUNDRAISING at top
just click 'no' unless you want to be added to the Crowdrise email list

the next page asks for the closest metro area to where you live - this is where your entry is connected to the 10 meals from FEEDING AMERICA. In West Michigan, the COMSTOCK PARK office is where the food trucks operate from; you can just put Grand Rapids. In other cities and states, just type the largest city near you, and they'll use your zip code to track-back where the meals will go.

next page will ask if you want a shirt (just click 'next' unless you want one)

next page asks how you heard about RUN10FEED10...
your answer is about halfway down the list: WH ACTION HERO (that's me!)

next page you can just say 'no thank you' unless you want to be added to Women's Health Magazine email list

THEN... the next page finally ask you for your DISCOUNT CODE!
enter WHDRAFT

THAT matches you to our 10K walk event on September 17th, and gives you 10% off so your total entry fee is $27.90

(Don't worry, even discounted entries still fund 10 meals for FEEDING AMERICA!)

THEN... you finally get to check out and enter your credit card. :::whew:::

Sorry they do not make this easy.

But think of the people you'll help feed!

YAY!

If you have trouble, email cari@ecotrekfitness.com and I'll help.

Remember, you do NOT need to be at our event on September 17th, you can walk or run anywhere, anytime or not at all... you're still donating those 10 meals to the charity. *THANK YOU* and you can celebrate our 10th anniversary with us from wherever you are!

* cari *

TEN YEARS | EcoTrek Fitness in 2016!

2016-08-14T00:49:00.002-04:00

I'm sooo glad I procrastinated planning a ten-year celebration for my fitness company! Well, maybe "procrastinated" isn't the right word... I just hadn't come up with the perfect way to celebrate TEN YEARS as a fitness company built from the ground up. Scheduling an outdoor workout and distributing our yummy nutrition bars (EcoTrekBars.com) didn't sound that special, and the ideal opportunity hadn't presented itself - until I was chosen as one of Women's Health Magazine's 2016 Action Heroes this spring!

This national honor came with a commitment. Each Women's Health Action Hero is promoting the Run10Feed10 10K events being held this fall in New York, Chicago and San Francisco. These events benefit the FEED program (locally through Feeding America) by donating 10 meals to each entrant's community. This is PERFECT timing, since I wanted a celebratory event, preferably charitable, to commemorate the ten years EcoTrek Fitness has been in existence - WOW!

Asking each of you to travel to a big city would be silly, so we're going to have our own 10K walk through #Run10Feed10 (it's a WALK to encourage more people to get outside and just MOVE, but you are certainly welcome to run the 10K instead of walk!) right here in Spring Lake, Michigan on Saturday, September 17, 2016 beginning at 8:00am.

You can't actually BE THERE on September 17? NO WORRIES! You can still enter online, and walk or run the 10K anytime, anywhere - and no matter where you live, your entry fee will benefit your own community with the 10 meals through Feed America.

It's an ideal way to support your own community with meals, celebrate EcoTrek Fitness' 10th anniversary, and stay active outside! All with your online entry.

I'll walk you through registration to keep things simple... click here:
HOW TO GET REGISTERED

One more BIG way we're celebrating ten years this fall: we're opening an EcoTrek Fitness Series in Northern California - the SAC Region! You'll want to stay tuned for more details on that, and the schedule will be found at this direct link: California EcoTrek Fitness!

Know an outdoorsy person who'd make a great EcoTrek Fitness Series Leader? If they live in Ludington, Gaylord or South Haven, this is a great opportunity for them... be sure to share these job posting links with them:

Ludington EcoTrek Fitness
Gaylord EcoTrek Fitness
South Haven EcoTrek Fitness

I'd also like to take this opportunity to thank each and every one of the thousands of individuals who have experienced an EcoTrek Fitness; whether it's outdoor group workouts or snowshoeing or kayaking or stand-up paddleboarding or the many special private/corporate events. YOU have made us the benchmark for outdoor fitness here in Michigan, and we're only getting better as we grow and evolve each year. THANK YOU!

We love our "regular" EcoTrekkers who have been with us continuously or those who come 'n go randomly; we've always said once-an-EcoTrekker, always-an-EcoTrekker - it's good to have the mix of EcoTrek veterans with the newbies experiencing outdoor group workouts for the first time. We'll continue introducing lifelong residents (of whatever area they're in) to some of the most amazing parks and trail systems they hadn't been aware of; we'll also continue creating opportunities for people to connect with other nature-loving folks in a fun, safe and healthy positive environment - win/win!

Thank you for supporting what we do with your enthusiasm!

* cari *

CHOCOLATE PUDDING RECIPE... with health benefits!

2016-07-15T17:23:00.000-04:00

OK, so you know how I love recipes that are simple, preferably no measuring, or if they're measured ingredients, at least it's ingredients that would "keep" long enough til the next time you're ready to make that recipe without going bad... and the fewer ingredients, the better!

A healthy version of chocolate pudding... yes, please!

This was my first crack at making this chocolate pudding, and I can tell already that this one's going to evolve quite a bit the more I make it, so stay tuned for future revisions. It's SO dang yummy! My chocolate-loving friends and fitness clients are going to FREAK when they find out how many health benefits this pudding has.

Actually, let's get into the health part first, and you can scroll down further to the recipe at the end, how's that?!

The three main ingredients are jam-packed with goodness:

AVOCADOS

Filled with vitamins:
    ~ Vitamin K: 26% of the RDA.
    ~ Folate: 20% of the RDA.
    ~ Vitamin C: 17% of the RDA.
    ~ Potassium: 14% of the RDA.
    ~ Vitamin B5: 14% of the RDA.
    ~ Vitamin B6: 13% of the RDA.
    ~ Vitamin E: 10% of the RDA.
Plus small amounts of Magnesium, Manganese, Copper, Iron, Zinc, Phosphorous, Vitamin A, B1 (Thiamine), B2 (Riboflavin) and B3 (Niacin). One avocado contains 160 calories, 2 grams of protein and 15 grams of healthy fats. Although it contains 9 grams of carbs, 7 of those are fiber so there are only 2 “net” carbs, making this a low-carb friendly plant food.

MEDJOOL DATES
One Medjool date contains 66 calories, 15.95 grams of sugar and 0 trans fats. Since dates are naturally rich in carbohydrates (17.99 milligrams in a single date), they are an excellent source of energy. Medjool dates are also loaded with many vitamins and minerals.

COCONUT MILK OR COCONUT CREAM

Coconuts are highly nutritious and rich in fiber, vitamins C, E, B1, B3, B5 and B6 and minerals including iron, selenium, sodium, calcium, magnesium and phosphorous. Unlike cow's milk, coconut milk is lactose free so can be used as a milk substitute by those with lactose intolerance. More than 90% of the fatty acids in coconut cream are saturated fat. And saturated fat is a natural antioxidant by itself. This means that saturated fat stops free-radical activity.
Free radicals attack connective fibers that hold the skin tissues together and make our skin firm and bouncy. When these connective fibers break down as a result of free-radical attack, our skin sags and looks old.

Sweetened with dates, you won't find sugar in this recipe - yay! On to the recipe:

CHOCOLATE PUDDING

4 large ripe avocados - peeled, pitted and cubed
1 cup unsweetened cocoa powder (I used Rodelle Gourmet Baking Cocoa, but this will be one area to try different types!)
1-14 oz can Trader Joe's Coconut Cream
1 cup (8 oz pkg) medjool dates, pitted and soaked in hot water about 15 minutes, drained
1-1/2 tablespoons vanilla extract
1 teaspoon ground cinnamon

Here's the easiest part - toss all ingredients in your blender and whip 'em up! keep scraping the inside with a spatula and test smoothness every minute or two - and you're set!

Chill about a half hour before eating if you use coconut milk; if you use Trader Joe's coconut cream, it's already thicker so you can eat immediately - yum!

I'm excited to hear how y'all change this up to suit your tastes!

ENJOY!

*cari*

HEALTHY HOLIDAY RECIPE: Savory Quinoa Squash Salad

2015-11-19T14:22:00.000-05:00

When searching for the perfect Thanksgiving dish-to-pass that involved quinoa, I found flavors ranging from sweet to savory, warm to cold... and many that called it "stuffing". Over the past two days I've been able to do a lil' trial and error experimentation, and I've crafted what I'm calling a SAVORY SALAD more than a stuffing, because it's tasty either warm or cold!

It has universally-pleasing flavor combos of nuts and fruit and greens, and I've gone with the red quinoa variety for its rich and earthy, nutty flavor. Are you a fan of quinoa yet? As my "flexitarian" tastes have been leaning more toward the vegan side lately, I'm finding it a delicious complete protein with the essential amino acids that you need to build strong bones, muscles, skin, and blood. You can substitute rice in any dish with quinoa, which is perfect since it has more than twice the amount of protein than rice. Plus it's easy to digest and will soak-up whatever flavors you pair the grain with - YUM!

Butternut squash are front-and-center at every roadside farm stand right now -- I picked mine up for a dollar around the corner! According to the USDA National Nutrient Database, one cup of cooked cubed butternut squash contains 82 calories, 0 grams of fat, 22 grams of carbohydrate (including 4 grams of sugar and 6.6 grams of dietary fiber) as well as 1.8 grams of protein... PLUS the squash has these amazing anti-inflammatory effects because of its high antioxidant content. Incorporating more of this hearty winter staple into your diet could help reduce your risk of inflammation-related disorders such as rheumatoid arthritis and asthma.

I've also included orange zest because it's a great "holiday-ish" flavor complement to the dried cranberries. Here's a little wiki-how post if you're not familiar with fruit zest: http://www.wikihow.com/Zest-an-Orange I personally don't mind bigger chunks of peel to chew, but if that texture annoys you, go with the grater version!

The recipes I started with are from Gimme Some Oven and Yummly.com, so hit those links if you want more variation ideas!

I'd love to hear what you come up with and how you like my version - Enjoy!

* cari *

Savory Quinoa Squash Salad

Ingredients:

one butternut squash, cubed (about 3 cups)

one cup red onion, chopped (I buy this already chopped, no tears!)

2 tablespoons chopped roasted garlic (see photo, I buy it in a jar!)

1 tablespoon olive oil

sea salt and cracked black pepper to taste

12 oz package Ancient Harvest inca red quinoa (see photo)

2 cups vegetable broth

zest of one large orange

three handfuls roughly-chopped fresh spinach

one 5 oz pkg dried cranberries (I get the reduced-sugar, see pic)

one cup shelled pistachios

Directions:

Preheat oven to 425 degrees F. Line a baking sheet with foil.
In a large sealed plastic bag, toss butternut squash, onion, garlic and oil until they are evenly coated. Empty bag onto the baking sheet and spread in an even layer. Season "to taste" with salt and pepper. Roast for 30 minutes, or until soft and cooked and the edges begin to slightly brown.

While that roasts, stir together quinoa, broth and orange zest in a saucepan, and bring to a boil; reduce to a simmer for about 15 minutes. You'll see the little "germ ring" to form and the red of the grain starts to turn translucent. Broth will be absorbed by the quinoa; if there is any left after 15 minutes, drain. At this point, stir in the chopped spinach, dried cranberries and pistachio nuts; the spinach will start to wilt a bit and turn a deeper green, and the dried cranberries will soften.

Layer the squash mixture with the quinoa mixture, tossing ever-so-gently, until combined. Serve warm or cold - so good either way!

Serves 4-6, depending how hungry they are. ;-)

###

2016 BikeTime Calendar... NOW AVAILABLE ONLINE - AT A SPECIAL PRICE FOR HOLIDAY GIFT-GIVING!

2015-08-27T22:26:00.000-04:00

If you subscribe to this blog, you're already aware of the exciting changes made to the ol' Miss BikeTime Contest this year. If this is your first time here, let's quickly get you up to speed...

Last summer (2014) I had the good fortune to be asked to help organize and improve the Miss BikeTime Contest, as well as serve as one of the judges. As a 2010 contestant, I had firsthand knowledge of what it's like to be IN the contest, as well as sharing a desire to kick-it-up a notch.

2014 Miss BikeTime Contestants

I suggested we ditch the bikinis altogether and have the girls wear sexy biker stuff without going trashy. There were already some "bikini" girls signed up online, however, so my plan only worked halfway.

Read about that here ---::: 2014 Miss BikeTime Contest

Fast-forward to 2015. I took my class-it-up plan a step further and flipped it around a bit! Let's open it up to girls AND guys, and have not just ONE winner, but TWELVE winners. These 12 winners wouldn't get a trophy... they would win a photo session with their bike and be featured on a month of the 2016 BikeTime Calendar. I'd design these calendars and get them printed up, and we'd sell them with proceeds benefiting a local charity. Cool idea, right? Only thing is, by the time the BikeTime committee approved my cool idea, it was just 16 days before BikeTime!

Guess what, we pulled it off! You can catch up on that here and learn who are 12 winners are ---::: The 2016 BikeTime Calendar Contest on July 18, 2015

In the three weeks following the contest, I was able to meet with each winner, and I photographed them individually. We worked around the weather and crazy schedules, and each shoot happened in a unique, specific location with its own connection to BikeTime. I was impressed with the diversity of the winners -- ages range from 18 to 57 -- with 7 men and 5 women. What's even better is they each had a unique story... what they ride and where they come from, all very different. It's exciting being the little hubcap that connects all these spokes together in one place!

SNEAK-PEEK of all 12 individual photo shoots! So fun!

We had the printed calendars hot-off-the-press and ready for the RELEASE PARTY on Saturday, September 19th... and it went well! Customers met the 12 calendar winners in person, got autographs and photos, and of course PURCHASED a calendar or two -- and our friends from Habitat for Humanity were there to answer questions too!

Proceeds from calendar sales will benefit Habitat for Humanity. I'm aiming for JANUARY for a check presentation, so we can sell as many of the calendars as possible through the end of December!

If you are in the Muskegon/lakeshore are, calendars are available for purchase at Hot Rod Harley at 149 Shoreline Drive, as well as online at tinyurl.com/2016BTC. Hot Rod's hours are Monday through Friday 9am to 6pm and Saturday 9am to 3pm.

On Facebook? Find the event invite here ---::: BikeTimeRelease Party

Hope you enjoy this calendar as much as I did creating it!

* cari *

HEALTHY RECIPE: Strawberry "Salsa"

2015-07-22T10:06:00.000-04:00

I hesitate to even call this salsa, because I was literally eating this out of the bowl with a spoon before I could even think about grabbing chips to munch on it salsa-style!

This does take a little more time than I am used to spending... chop chop chop... I would much rather buy things already chopped and just dump it all in -- but it's well-worth the time, and it makes a HUGE batch! And don't worry too much about measuring, there's no way to mess this up. Since you're mixing it with lime juice, it'll last a few days -- IF you can let it sit that long, ha!

I started out with a sweet recipe I snagged from Ali's "GIMME SOME OVEN" blog, and just modified from there -- feel free to revise as YOU go, too! It's SO good, fresh and summery!

STRAWBERRY SALSA

2 quarts strawberries, hulled and roughly chopped
3 jalapeno peppers, stem and seeds removed, chopped a little more finely
1 medium red onion, peeled and roughly chopped
1 large cucumber
1 big bunch fresh cilantro, chopped roughly (I use kitchen scissors!)
juice of 3 limes
sprinkle of coarse sea salt and cracked black pepper, to your taste

Toss all ingredients together and you're done, simple as that! I dare you not to taste it immediately. Wow!

Would love to hear your variations to this -- the possibilities are endless.

Enjoy!

* cari *

Find other great (healthier) recipes on my blog:

CARROT HOT DOGS
AVOCADO CILANTRO LIME RICE
SWEET 'N SALTY WATERMELON SALAD
TUSCAN KALE SALAD
ROASTED MINI-CABBAGES

Get ready for the 2016 Muskegon BikeTime Calendar!

2015-07-20T23:32:00.001-04:00

Happy July, everyone! You know what that means in the Muskegon area... the bikers and motorcycle enthusiasts come to the lakeshore in celebration of the lifestyle.This year was a different, with events and activities at both Rebel Road downtown Muskegon, and BikeTime on the outskirts of Muskegon in Fruitport Township.

If you're familiar with this blog and my backstory with this motorcycle rally and the "Miss BikeTime" contest, YAY! If not, take a peeksie at this link to catch up --- { the scoop on 2014 Miss BikeTime Contest! } In a nutshell, I came onboard rather last-minute last summer, with the hopes of taking the "bikini factor" out of the contest, and concentrate more on ladies who really RIDE motorcycles, whether driving their own or on the back of a bike. We only had a couple of days to publicize the change, and just 7 ladies braved the stage in 2014. The contest didn't turn out exactly as I had hoped, but it was a step in the right direction, and you can read the Mlive story about that here!

Fast-forward to THIS year: just 16 days before BikeTime began, the Muskegon BikeTime Board approved my proposal to make huge changes to the Miss BikeTime Contest. I had a comprehensive plan written, and suggested we eliminate the Miss BikeTime Contest as we know it, and evolve the contest into something much bigger and better: a CALENDAR CONTEST! It would be open to women and men 18 an older, and I would be seeking "real-life" people, not models who travel the country entering contests as part of their career. It was NOT REQUIRED to own a motorcycle or actually be a rider, but if that was the case, bonus points would be awarded during the judging.... as well as bonus points for being a Michigan resident!

In years past, the solo bikini winner would leave town with her trophy and cash prize and be done. This year the prizes and trophies were replaced with a new opportunity for TWELVE winners chosen by the judges, based on a brief on-stage interview with me. These 12 individuals would each win a professional photo shoot with a photographer who will volunteer their time and talent. Each individual shoot will be styled and creatively directed by myself, and each month of the 2016 Muskegon BikeTime Calendar will feature one of the winners, published in early September of this year!

The calendars will be for sale locally and online this fall, and the proceeds will benefit a local charity: our lakeshore Habitat for Humanity has a Veteran's Build underway, and we'll have more about that charity connection soon.

We had 20 people enter the contest on Saturday, July 18 at 5:00pm, and we wrapped it up in less than an hour with 7 men and 5 women deemed CALENDAR WINNERS:

MIKE OSWALD, age 48

SUSIE HALTER, age 57

KEVIN COCHRAN, age 26

TASHA MILLER, age 33

ERIC MINNERICK, age 23

MACEY BALAVITCH, age 18

JEREMY HECKSEL, age 29

JAMES DEY, age 49

JILL SNYDER, age 54

DAN KNOLL, age 48

KIM HAMMOND, age 50

JIM CASTEEL, age 53

You can read the Mlive coverage at this link {HERE} with a couple of group photos, but you'll be able to see the entire photo album from the event at this public facebook page: http://Facebook.com/FitGirlCari.FANS

I am very excited about the diversity of this group of winners... ranging in age from 18 to 57, in all shapes, sizes and personalities -- it's going to be a fun month ahead creating this calendar and getting it ready just in time for holiday gift-giving this fall, YAY!

Stay tuned, as you'll want one of these first-ever calendars when they debut this fall.

* cari *

Not pictured because he was taking the picture: Dave Hastings!

PS - much appreciation goes to my volunteer helpers, Carol Elliott, Shirley Draft and Dave Hastings, and big thanks to our four judges: Terri West (longtime BikeTime committee member and supporter), Ray Peabody (publisher of Midwest Motorcyclist Magazine), Jessica Chandler (financial advisor at Merrill Lynch), and Tony Chandler, City Manager of Roosevelt Park).

HEALTHY RECIPE: Carrot Hot Dogs!

2015-07-16T11:03:00.000-04:00

Yep, you read that right... hot dogs that are really carrots! Oh my gosh, even if you LOVE regular ol' hotdogs, if you make these correctly, you will LOVE these just as much -- SO good!

Credit for this recipe goes to Hannah, the "Clean Eating Veggie Girl" blogging from Nebraska. Find her original recipe at this link: http://www.cleaneatingveggiegirl.com/2013/07/02/vegan-carrot-hot-dogs

The key is a little bit of preparation with the marinating on the front end. Well worth the flavor.

CARROT HOT DOGS

4 large carrots, peeled, with the ends cut off (match the length of your hot dog bun)
1/2 cup Bragg’s Liquid Aminos (soy sauce works too)
1/2 cup water
2 TB rice vinegar
2 TB avocado oil
1 TB apple cider vinegar
dash liquid smoke
2 cloves roasted garlic, chopped
1/2 tsp dried ginger
1/2 tsp black pepper
1/4 tsp granulated onion powder
coconut oil cooking spray
4 hot dog buns
+ any desired hot dog toppings

1. Boil carrots for approximately 5 to 7 minutes, or until JUST fork tender but not mushy. After removing the carrots from the boiling water, run them under cold water to stop the cooking process.
2. While the carrots are cooking, whisk together the Bragg’s, water, vinegars, avocado oil, liquid smoke, garlic, and seasonings.
3. Combine the carrots and the marinade in a zipper gallon-size bag (use two in case of a leak), or in an air-tight container. Shake gently until the carrots are coated with the marinade. Place the carrots in the refrigerator for at least 24 hours.
4. To cook the carrots, spray your grill grate with coconut oil cooking spray. Warm the grill to medium and place the carrots on the grill, brushing with marinade. Occasionally turn & brush as the carrots cook, heating the carrots for approximately 10 minutes, or until fully cooked and smelling delicious.

Makes 4 hot dogs.

Definitely use a grill pan (as shown on my pics) or even a skillet will work if you don't have your grill fired up. Give them a try, and let me know how they turn out for ya!

* cari *

Find other great (healthier) recipes on my blog:

AVOCADO CILANTRO LIME RICE
SWEET 'N SALTY WATERMELON SALAD
TUSCAN KALE SALAD
ROASTED MINI-CABBAGES

#LoveLocal

2015-06-26T12:07:00.000-04:00

Do you #LoveLocal?

Let me share a quick story.

Last week I received a couple of emails from loyal customers of my EcoTrek Fitness bars, and both of them mentioned how they had difficulty locating them in our local (awesome!) grocery store in Spring Lake, Orchard Market. I knew that the Orchard people had painstakingly rearranged their aisles recently, so I stopped in to check the situation.

Sure enough, the bars were located in AISLE #5, but oh dear... they were basically BURIED. Unless you were determined to really HUNT for them, you'd likely miss them.

The nutrition bar sector of retail is ULTRA competitive. You see the cheap "dollar" bars, offering hundreds of flavors, they are everywhere. Do they really need to be the star of attention, when you've got healthier, yummier LOCAL options like EcoTrek Fitness Bars? ::wink, wink:: We're the Michigan company offering you a local option... you just need to be able to FIND us, right?!

On that same visit I was fortunate enough to bump into Orchard Market's Assistant Manager, Jodi Nelson. It was a brief 30-second exchange, but I showed her the "bar shelf" and just asked her what options we had, to give my bars a fair shot among the VAST SEA of nutrition bars. She smiled and said, "I'll see what I can do!"

The very next day I ran into Orchard Market to pick up a couple of things, and buzzed down Aisle 5 for funsies. WOW! My EcoTrek Bars are in Aisle 5, right where you'd expect to find them, but now they are slid into the OPEN, down by the gum (yay!) and clearly visible to anyone hunting for them! YAY!

This, in just one day, and because I asked a question. This is just one of the many reasons I #LoveLocal, and why I continue to support all our local businesses with MY business.

You should too.

* cari *

FOODIE REVIEW: Soup Spoon Cafe in Lansing, Michigan

2015-06-08T03:21:00.001-04:00

Earlier this week I spent the day visiting retailers in the Lansing area who carry my EcoTrek Fitness Whole Food Bars... and mid-afternoon I found myself craving some SOUP! There was a chill in the air that day and it just sounded good. Usually I'd flip thru Yelp to see what's getting good (local) reviews, but this time I only did a quick Google search: "Where's the best soup in Lansing?"

The Soup Spoon Cafe was the first one on the list, so I clicked on the address, and what do ya know, it was right around the corner from where I had pulled over -- perfect!

I walked in the main door and was immediately (and enthusiastically) greeted by Danielle behind the bar. She was so friendly and welcoming that I decided to sit right at the bar, and parked a couple of seats down from a friendly local, who went on to tell me about how amazing the food was here.

She was studying for a test with a glass of wine and said she owns a children's consignment shop in town, so I offered her a bookmark for that textbook (see photo below!) and left her to study.

Located right in town at 1419 East Michigan, I felt like I had hit the Secret Jackpot on this local GEM, yay! The vibe was cool, hipster and artsy... and the people were all so warm and neighborly. They're open for breakfast, lunch and dinner, and the menu was jam-packed with so many options... it's the kind of place where I'll want to come back again & again because there's so much to try!

They offer flights of soup, but guess what... I was all about the special of the day, and ordered the wrap. SO GOOD. And a great price, nine bucks.

Chicken, romaine, carrot, red onion, cucumber, avocado... need I say more? YUM.

After my lunch I tracked down the manager Keith, which wasn't hard since he was happily scooting past every few minutes. Got the scoop on how this place had expanded their seating and their menu and was just all-around make-me-wanna-come-back SOON.

I highly recommend you check this place out the next time you find yourself in Lansing. They've got an amazing selection of local craft brews too, and plenty of vegan options if you're so inclined. Thumbs up, way up!

Enjoy!

* cari *

Note: I'm not paid to review restaurants, I don't get my meals for free, and I'm not a professional food critic (what makes someone a pro food critic, anyway?) but I do appreciate locally-owned restaurants that aren't part of a large corporation... when I'm planning a review, my guests & I don't share that info with our server until AFTER we've received our bill, so we don't get any special treatment or service. Just seems fair! I don't haul around an amazing camera; I snap quick pics for you on my smartphone; it gets the job done without causing a scene! If we have a terrible experience and there's nothing positive to say, then you won't be reading about it here. Because I like NICE. :-)

More "foodie" reviews I've done of cool places you could check out yourself:

Q Bar Burgers & Blues in Ft Lauderdale FL

The Owlery in Bloomington IN

Molly Goodheads Raw Bar & Restaurant in Ozona FL

Vander Mill in Spring Lake MI

PUBLIC in Zeeland MI

ZING! in Douglas MI

Sublime in Ft. Lauderdale FL

Brewery Vivant in Grand Rapids MI

The Sugar Shack Visit

2015-03-23T17:58:00.000-04:00

A maple tree needs to be about 40 years old and have a diameter of 10 inches before tapping is recommended.

Hey, all you adults who think you know everything... guess what, we are learning EVERY DAY! I thought I knew everything about maple syrup, how it's made, blah blah blah... but WOW! There's so much to know. And I had a great time refreshing my memory yesterday at Blandford Nature Center in Grand Rapids, Michigan. I hadn't visited in several years, and never visited during their "Sugar Bush Festival" time, but I was lucky enough to choose THIS activity as part of Grand Valley State University's Alumni COMMUNITY OUTREACH WEEK - yay!

I'll keep it brief, but I have a few photos to share with y'all too!

First a few quick cool fun facts:

Michigan ranks 6th in maple syrup production in the United States.
Average maple syrup production in Michigan is about 90,000 gallons per year.
The production of pure maple syrup is the oldest agricultural enterprise in the United States. (Dating back to the Native Americans... Blandford has a "wigwam" for you to experience, too - see my interior pic below!)
The maple season in Michigan starts in February in the southern counties and runs well into April in the Upper Peninsula.

Warm sunny days and freezing nights determine the length of the maple season.

It takes approximately 40 gallons of maple sap to make 1 gallon of maple syrup. FORTY GALLONS!! Crazy. Any random leaf pieces or debris in the sap get boiled-off in the process, no worries!

Our GVSU volunteer group had perfect 35-degree weather for hauling buckets and hiking the hills.

This is me in front of the "Sugar Shack" -- where they heat the maple sap to make the syrup. The basic method has not changed from the time of the Native Americans. You boil off the water in the sap to get the sweet syrup. It's work! See that 50-gallon barrel to the left? It takes 40 of those 50 gallons of sap to make just ONE gallon of maple syrup!

This is the inside of the Sugar Shack -- where the magic happens! At Blandford they burn the ash wood that the Emerald Ash Borer killed in past seasons. By the way -- did you know that since 2002, the emerald ash borer has killed (completely wiped out!) more than 30 million of southeastern Michigan's ash trees? Sad.

This is the interior of the wigwam at Blandford Nature Center. A typical wigwam in the Northeast had a curved surface which can hold up against the worst weather. The wigwam is not to be confused with the Native Plains tipi which has a very different construction, structure, and use.

After we finished emptying a little over 100 buckets of sap, a few of us stuck around to help spread mulch on the muddy hillside trails at Blandford. Was a beautiful day to help out.

So... the next time you hear someone complain about the price of maple syrup being too high... remind them of the effort all those trees (oh, and people!) had to put into producing that lil' bottle of syrup!

* cari *

FOODIE REVIEW: "QBar Burgers & Blues" in Ft Lauderdale FL

2015-03-09T10:44:00.000-04:00

I've been making frequent trips to Florida the past few years to take mini-breaks from feverishly building my growing EcoTrek biz, and I've been fortunate to discover hidden gems in this great sunshine state!

We celebrated my birthday at one of my top-ten faves this weekend, Sublime, which was delish as usual. We asked our friendly Sublime server what her must-taste favorite place was nearby, and she immediately lit-up with, "You have to try this new place in town... QBar!"

We ventured over there yesterday for a midday snack, and WOW!

Started off with a $10 "MULE" (aka, Moscow Mule made with Russian Standard Vodka) which was perfect in its requisite copper cup.

My hubby had one of the famous burgers, which was filling and came with thin-cut fries, he loved it. I opted for the ...yes, you guess it, I'm still on my BEET kick: beet salad stuffed with goat cheese. WHAT?! Super yummy.

We also shared the deep-fried melty brie which was encrusted in nuts with a raspberry drizzle, yikes -- not exactly calorie-free, but hey, I'm on vacation and "...it's my birthday..." so there ya go!

You can find this lil' gem of a place in Ft Lauderdale that just opened in December 2014, tucked into the Whole Foods Plaza on Federal Hwy next door to SAGE, owned by the same amazing chef, Laurent Tasic. The beer list is amazing and the live music lineup was impressive. My favorite part about this space is that it's entirely open-air with patio seating surrounded by lush greenery -- just makes it all so inviting and has a cool vibe.

Definitely bop into this place the next time you're in town -- and it's right next door to my Twitter-friend Jimmy Barkin's hot yoga space, Barkan Method of Hot Yoga too!

Enjoy!

* cari *

Note: I'm not paid to review restaurants, I don't get my meals for free, and I'm not a professional food critic (what makes someone a pro food critic, anyway?) but I do appreciate locally-owned restaurants that aren't part of a large corporation... when I'm planning a review, my guests & I don't share that info with our server until AFTER we've received our bill, so we don't get any special treatment or service. Just seems fair! I don't haul around an amazing camera; I snap quick pics for you on my smartphone; it gets the job done without causing a scene! If we have a terrible experience and there's nothing positive to say, then you won't be reading about it here. Because I like NICE. :-)

More "foodie" reviews I've done of cool places you could check out yourself:

The Owlery in Bloomington, IN

Molly Goodheads Raw Bar & Restaurant in Ozona, FL

Vander Mill in Spring Lake, MI

PUBLIC in Zeeland, MI

ZING! in Douglas MI

Sublime in Ft. Lauderdale FL

Brewery Vivant in Grand Rapids MI

Sometimes life sucks.

2015-02-11T13:55:00.000-05:00

During a conversation with a longtime fitness client last week, he explained to me how the odds were always against him, and he felt that he would NEVER reach his fitness goals. We narrowed down some causes of the negativity, and worked on some proactive solutions, and we were back on track. Then I got my weekly email from the folks over at Precision Nutrition today.

I couldn't wait to share the message with him!

I am notorious for saying my glass is always half-full. It really is. I am happy more than I am sad. I've experienced some real pain in my life. I've had many reminders that I am truly lucky to be alive and I am also fortunate to have an amazing career that I enjoy what I do each and every day -- I am helping people reach their goals, and it makes ME happy to make other people happy... always ready with a smile or a positive word. Sometimes it sucks the life right out of me!

So the email from Precision Nutrition hit me. The title: "The Positivity Trap: How upbeat coaches can kill client results."

Oh dear.

"Let your client experience a low moment."

"Change comes from responding to pain."

Yes! And this one:

"Who can cover all the bases — competition-fit body, super-nutritious diet, perfect life choices, sparkling attitude? No one."

Let your clients feel the suckiness, Precision Nutrition says.

Whew, good to know I don't have to rescue the world after all! Just kidding. But I do promise to let you feel your pain... so we can make the changes that matter!

* cari *

try a "new" green veggie ---> RAPINI!

2015-01-12T12:32:00.002-05:00

My fitness clients get a little tired of my eat-your-greens preaching, but it's true: leafy green vegetables are bursting with fiber along with vitamins, minerals, and plant-based substances that may help protect you from heart disease, diabetes, and maybe even cancer. Even though we KNOW this as fact, I'll hear over & over from my clients that they're just "not into" vegetables.

Well get with it, boys and girls, because you CAN learn to love them! A little sea salt, a little spice -- just add a lil' sum-thin here & there and TRY them.

KALE is the obvious buzz-veggie lately, but let's look a little deeper... if you live in Michigan, Illinois, Indiana, Ohio or Kentucky, chances are good that you've got a Meijer store nearby. Besides carrying the most amazing-tasting, healthy dark chocolate bar ever, they also have a not-so-bad produce section. Check out my latest find: RAPINI!

A relative of the broccoli family, you can find it looking more like little stems of broccoli buds (usually labeled "broccolini") or lots of big leaves along with the buds -- which is how I found it at Meijer over the weekend.

I like to keep my recipes simple (in this case, no recipe at all!) so if you're going to try rapini for the first time, think about sautéing it with a little chopped garlic and maybe an infused olive oil -- that's it.

The darker green, the better... and when you steam or sauté, it'll just get a darker, appetizing green, so turn on the heat!

If you need more nutrient facts, try these four on for size:

Vitamin C | giving your immune system a real health kick, vitamin C can help keep your skin, bones, and teeth strong. Most of these health benefits are linked to the strong antioxidant properties of vitamin C or to its ability to promote collagen synthesis.

Vitamin A | This health-protecting nutrient is known for its strong antioxidant properties (think CARROTS!) but it is also essential for healthy vision.

Folate | People with the lowest serum folate levels were 31% more likely to have allergies and 40% more likely to suffer from wheezing, compared with those who had the highest levels of folate in their blood. Allergy-sufferers, take note -- and eat foods containing more FOLATE!

Vitamin K | According to USDA's Nutrition Facts data, one U.S. cup of chopped raw rapini provides 112% of the Daily Value for vitamin K. Vitamin K is believed to reduce the risk of atherosclerosis by directing dietary calcium into the bone and thus preventing its build-up in the arteries. Along with high blood pressure, Atherosclerosis (hardening of the arteries) is one of the key risk factors for heart disease.

So... eat your greens, people! Do what ya need to do to make them taste more appealing... and let me know what you come up with -- I'm always up for sharing new ideas with my fitness clients!

* cari *

Embracing growth and change: WELCOME TO THE NEW WEBSITE!

2014-11-05T01:26:00.000-05:00

"The secret of change is to focus all of your energy, not on fighting the old, but on building the new." ~Socrates

When I created EcoTrek Fitness in May of 2006, the basic idea was to get my current personal training clients OUTSIDE to exercise, reconnect with nature, and perhaps inspire them to incorporate other outdoor activities into their recreational time. Back then, there were a few military-style outdoor "bootcamps" popping up here & there in the summer months, but nothing even remotely close to what EcoTrek Fitness has evolved into: choreographed outdoor group workouts, led by certified group fitness instructors in areas all over Michigan, utilizing the terrain and weather conditions (yes, even in the winter) to accomplish some pretty amazing things:

-----> a great workout | every EcoTrek Fitness workout includes strength training, flexibility and cardio

-----> versatility & originality | each route at any EcoTrek Series on any date with any Series Leader ends up being different; we meet at different parks and trailheads each time and each Series Leader puts her own spin and style to the workout

-----> camaraderie | the general "vibe" and atmosphere of each session always has a warm energy, as EcoTrek Fitness attracts cool people who add to the workout experience (sometimes without even realizing they do!) for all fitness levels

-----> accountability | as with any group fitness experience, there's nothing like surrounding yourself with other people who have similar wellness goals, where you feel included and involved in the process

-----> added bonuses | being outside year 'round, EcoTrekkers develop a connection to the environment, but also stronger immune systems and resiliency in their muscles and joints. EXAMPLE: we've established that our knees and ankles are stronger than anytime any of us were a pavement or treadmill devotee in the past, credited to the variability of the terrain we trek

It blows my mind to see what EcoTrek Fitness has evolved into over the past eight years. See that quote from Socrates up above? The one about not fighting the natural transformation of growth and embracing change? Change is good.

So almost a decade ago, throughout the crazy, uncertain economy, I juggled my one-on-one personal fitness training business with my EcoTrek Fitness outdoor workout business. The two businesses each had their own websites -- remember these?

Kind of like spinning delicate china plates at the tip of many, many tall poles -- I maneuvered, twisted and explored my way through plenty of peaks and valleys while building these businesses, always with a smile. Working hard, "creating the conditions for good luck" (I love that!) and learning much along the way. It's time to take it to the next level and slide all our plates under one big "umbrella", progressively growing and changing just as our environment does.

My "webguy" Jonathan deserves much recognition and applause for helping to reel-in all my crazy ideas and patiently working his way through the past year of redesigns and revisions on the new website, now live. All the old links that anyone stumbles upon will lead them to the new and improved website, where you can feast your eyes here:

Since personal training is still a large part of what I do (yes, I am one of the few trainers who makes house calls regularly!) we made sure that was included under the "umbrella" and the old OneOnOne Fitness Training link leads directly to this tab on the site ----->

Which, by the way, is a great example of how the site is now optimized for viewing on any smartphone or tablet -- none of that ol' zooming-in and zooming-out stuff of the old site!

We've made it easier than ever to get more information, sign up for either EcoTrek Fitness group workouts or one-on-one fitness workouts with me, find EcoTrek Fitness Series schedules, or contact me directly.

One of my favorite things is to partner with a company, school or organization to collaborate on building wellness programs (or even single events) that take the intimidation out of "getting healthy"... if you've got a goal in mind, reach out to me.

Under the Meet Cari tab, you'll find the Press Room section, where we've chosen to highlight just a handful of the zillions of articles and videos that had cluttered up the old site; there's also direct links to my online modeling portfolio and this blog -- where you'll always find great recipes, fitness tips and other randomly fun stuff happening in my world!

Saving the best for last... we've incorporated the link to the EcoTrek Fitness Whole Food Bars website and online store, of course! These healthy (but yummy!) nutrition bars not only complement the fitness lifestyle we've built with EcoTrek Fitness, but I've met people who actually discovered our workouts (or just my individual personal training) by randomly picking up a bar at a retailer -- it continues to be an amazing synergy.

Coming soon, besides the website: we've created a new EcoTrek BarTender program for students and we'll be spending the winter training *NEW* Series Leaders for several new EcoTrek Fitness Series launching in the spring, so stay tuned.

So, my friends, please bookmark the new site to explore and surf around when you find yourself with some spare time. Jonathan and I are still sliding some things around but I just couldn't wait any longer to share this with you -- check it out and let me know what ya think!

* cari *

EcoTrekFitness.com
EcoTrekBars.com

And if you haven't already, hook yourself up to us on all your favorite social media links too:

Twitter @ FitGirlCari
Twitter @ EcoTrekBars
Instagram @ FitGirlCari
Pinterest @ FitGirlCari
Facebook @ FitGirlCari
Facebook @ EcoTrekFitness
Facebook @ EcoTrekBars
LinkedIn

:: whew ::

HEALTHY RECIPE: Sweet 'n Salty Watermelon Salad

2014-08-14T11:34:00.001-04:00

What's more refreshing (and good for you... made of 90% water!) than watermelon in the summertime? Delish!

Watermelon is one of those fruits that some people think has little nutritive value, but it couldn't be further from the truth. Check out these five reasons to eat watermelon, provided by the fine folks at National Geographic:

1. It soothes sore muscles.
According to a new study in the Journal of Agricultural Food and Chemistry, drinking watermelon juice before a hard workout helped reduce athletes' heart rate and next-day muscle soreness. That's because watermelon is rich in an amino acid called L-citrulline, which the body converts to L-arginine, an essential amino acid that helps relax blood vessels and improve circulation.

2. It helps heart health.

Postmenopausal women experienced improved cardiovascular health after six weeks of taking commercially available watermelon extract supplements containing citrulline and arginine, according to a study published earlier this year by Florida State University physiologist Arturo Figueroa.

3. It could be a natural Viagra.

Improved circulation can benefit more than just the heart, as at least one watermelon researcher has pointed out. But you'd probably have to eat an awful lot to achieve the desired effect--and eating too much could cause unfortunate side effects, since watermelon has long had a reputation as a natural diuretic.

4. It's rich in vitamins and minerals, but low in calories.

Given its name, you might assume the fruit has little nutritional value—and it is more than 90 percent water. But a 10-ounce wedge of watermelon packs in about one-third of the recommended daily value of vitamins A and C, as well as a modest amount of potassium (9 percent of the daily value).

5. It could even combat cancer.

Watermelon is among the best dietary sources of lycopene, an antioxidant linked to both the prevention and treatment of prostate cancer, although scientists are still investigating the details of that connection.

Pretty cool, eh?

My friend Kate inspired me to make this salad with her similar version this week... and guess what, no dressing needed! Gather your ingredients and whip this one together quickly... and let me know what variations you came up with!

Kate's Sweet 'n Salty Watermelon Salad

One half of a medium-sized watermelon (about 6 cups, cut into bite-sized pieces)
One 10.5-oz. container golden snacking tomatoes (or cut-up larger yellow tomatoes like my friend Kate did!)
One large cucumber, cut into bite-sized chunks
1/2 cup crumbled feta (mine looks a little extra-powdery in the pictures, but it's really just crumbled!)
6 or 7 leaves of fresh basil, sliced into "ribbons"
Sea salt and cracked black pepper to taste


Kate's salad that inspired me! (photo by Kate Tillotson)

For assembly, I arranged the melon, tomatoes and cucumber onto 4 salad plates, then sprinkled with the feta, basil and salt & pepper individually, but you could easily toss it altogether in one big bowl and serve it that way.

Makes 4 generous servings.
The perfect mixture of salty and sweet -- Yum!

* cari *

RECIPE: avocado cilantro lime rice

2014-08-12T13:14:00.000-04:00

Who doesn't love avocados?

Avocados provide nearly 20 essential nutrients, including fiber, potassium, Vitamin E, B-vitamins and folic acid. They also act as a "nutrient booster" by enabling the body to absorb more fat-soluble nutrients, such as alpha and beta-carotene and lutein, in foods that are eaten with the fruit.

PERFECT!

I ran across this recipe on a friend's Pinterest board from CookingClassy.com (thanks TiAnna!) and immediately whipped it up that same evening -- awwww yeahhhh! You need to try it.

AVOCADO CILANTRO LIME RICE

4 - 5 cups cooked rice (I used Jasmine, but brown rice would be yummy too!)
2 medium ripe avocados
2 Tbsp fresh lime juice
1/4 cup chopped cilantro
1/2 tsp ground cumin
1 small clove roasted garlic, chopped
Sea salt and cracked ground black pepper, to taste

Mash avocados in a large mixing bowl. Stir in lime juice, cilantro, cumin and garlic, then season with salt and pepper to taste. Stir in warm cooked rice and serve warm.

I'd love to hear your variations, please message them to me as usual! ;-)

Enjoy!

* cari *