Recipe: Cherry-Kombucha Mocktail

Here’s a bonus mocktail recipe that not only looks and tastes festive … but it’s also packed with antioxidants and gut-friendly probiotics. 

If you can’t find ginger kombucha, try a berry- or cherry-flavored variety. 

You can also use fresh or frozen cherries – just be sure to pit them first.

Makes 2 servings.

Ingredients:

• 1” (2.5 cm) slice of fresh ginger, thinly sliced

• 1 sprig of fresh rosemary

• ¼ cup (60 ml) 100% tart cherry juice (no sugar added)

• Juice of 1 small lime

• 1 x 12-oz (355 ml) bottle of ginger, berry, or cherry kombucha

• For garnish: pitted cherries and/or ginger slices 

Directions:

1. In a mason jar or shaker, muddle the ginger and rosemary. Slowly stir in the cherry juice, lime juice, and kombucha.

2. Pour into ice-filled glasses, straining if necessary, and add optional garnish.

3. And enjoy! 

You’re going to love it!

Recipe by: Dr. Saara Haapanen

Photo Credit: Canva by Zagardinova from Getty Images

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Workout: Upper Body Blaster (& Core Stability)

Time: 60 minutes

Equipment Needed: Dumbbells, Stopwatch, and 2 Cones or Markers

Warm Up: 5 - 10 minutes (make sure you warm up your upper body and joint mobility really well)

Circuit #1:

Complete 3 sets of the following exercises.

• 30 seconds Pull-Overs

• 30 seconds 1-Arm Flys - right

• 30 seconds 1-Arm Flys - left

• 30 seconds Jumping Jacks (but touch the ankles at the bottom

• 30 seconds Rest

Rest 1 - 2 minutes

Circuit #2:

Complete 3 sets of the following exercises.

• 30 seconds KB Sit-Ups - left

• 30 seconds Superman Hold

• 30 seconds KB Sit-Ups - right

• 30 seconds V-Jumps

• 30 seconds Rest

Agility Training:

Set up cones / markers around 50 feet apart. Start each exercise at one cone and finish at the other. Recover and rest as needed. Complete 2 sets.

• Grapevine (face left) to Cone and Jog Back

• Grapevine (face right) to Cone and Jog Back

• Shuffle (face left) to Cone and Jog Back

• Shuffle (face right) to Cone and Jog Back

• 1-Legged Bounding (face left) to Cone and Jog Back

• 2-Legged Bounding (face right) to Cone and Jog Back

• Bear Crawl to Cone and Jog Back

• Backwards Jog Down and Jog Back

• Sprint Down AND Sprint Back

¼ mile Recovery Jog

Core Circuit:

Complete 2 sets of the following exercises. Allow 30 - 60 seconds rest between sets.

• 30 seconds Hip Bridges

• 30 seconds Quadruped - alternating

• 30 seconds Windmills - left

• 30 seconds Windmills - right

Cool Down & Stretch: 5 - 10 minutes

Workout by: Dr. Saara Haapanen

Photo Credit: Canva by Sergey Nazarov

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Recipe: Berry-Nut Instant Oatmeal

Ready for a yummy make-ahead breakfast … an easy pre- or post-workout snack … or an overnight yogurt parfait recipe!?

Well, you’ve got it – and this recipe can cover all three of those things!

You can make this Berry-Nut Oatmeal jar right before serving or whip it up ahead of time.

You can even stash one in your desk at work for a fast meal on hectic days.

Fact about instant oatmeal: it contains about the same nutrients as regular oats … but it gets a bad rap because it’s usually packed with added sugars. 

Since you’re making your OWN mix with this recipe, you can avoid all that extra sugar.

Try experimenting with different nuts and berries! Or instead of stirring in the hot liquid, mix in ½ cup (115 g) of plain Greek yogurt and let sit for 1-2 hours (or overnight).

Your instant oatmeal mix will keep for 4-6 weeks in a cool, dry place.

Ingredients:

(serves 1)

• ½ cup (40 g) instant oatmeal

• 2 Tbsp freeze-dried strawberry or blueberry

• 1 tbsp chopped nuts (walnuts, almonds, pecans, etc.)

• 1 tbsp chia seed (I also like to add hemp seeds)

• ¼ tsp cinnamon (to taste)

• ½ to 1 tsp coconut sugar, to taste (or other dry sweetener)

• ½ cup (120 ml) boiling liquid (water or your favorite milk)

Directions:

1. Place the instant oatmeal, freeze-dried berries, nuts, chia seed, cinnamon, and sugar in a Mason jar. Seal tightly if you’re making this ahead of time. 

2. When it’s time to eat, simply pour the boiling liquid over the oat mixture and stir to combine. Let sit for 3-4 minutes. It’s time to eat!

3. Enjoy!

Recipe by: Dr. Saara Haapanen

Photo Credit: Canva by destillat from Getty Images 

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