Catching up with Kayaker Galen Volckhausen

Galen  Paddling the Tygart River in West Virginia

Last time we caught up with our 16 year-old star athlete, AKA “The Big Water Bandit”, we chatted about his deep passion for kayaking, his dreams of becoming a world champion on the US Kayaking Team, and how he turns to Cheribundi to soothe his aches and pains after long days of training in wild rapids.

Galen is still at it and is training, kayaking and competing more than ever. He is even attending a college preparatory high school that has a special kayaking program - a perfect fit!

We would like to share our interview with Galen to keep you up to date as we follow this dedicated teenager on his inspiring journey where he not only navigates the bumps and turns of his own life, but those of Mother Nature’s white water...

How was your summer - how much did you train and what competitions did you participate in?
I had an amazing summer. I paddled every weekday and spent most of those training. So far this summer I have been in two competitions. The first was the Canada Cup on the Ottawa River. I made it in to the finals in 3rd place. I finished in 5th place over all. My second competition was two days after the Canada Cup. It was the Labor Day Raquette Race. Which consisted of 6 rapids 3 of which are class V. I did not place well, but I hit all my lines great!

What is your next competition and when? What are you doing to prepare for it?
I am not quite sure when my next competition is. I am planning to make it to some races in Chile. There is a whole circuit down there and I  know I will be there for a couple of the races. In preparation for those I am attending Go Huge Kayaking AKA New River Academy. It is a traveling white water kayak school.

Are you still drinking Cheribundi regularly? How much and when?
I am definitely drinking still drinking Cheribundi regularly. I drink a bottle every day, I do not have a specific time I drink it but they are nice to wake up with.


With school starting soon, will it be hard to keep up your training? What will your training schedule look like during the school year?
As I said I am going to Go Huge Kayaking. I will not have as much time to paddle with this but it is not hard to train. Currently my schedule is school four times a week and kayaking for 3 days. My schedule always changes up depending on where I am. For example, we are getting ahead now so we can take more time off in Chile to paddle.

How much closer are you to achieving your goal of making it on to the US kayaking team?

Scouting the Niagara Gorge near Ontario 

If I was good at the beginning of the summer then I am great now. You really do not know until the competition but over the summer I got to the point where I can hit almost any trick. Now it is just up to getting to the point where I can hit anything anytime that I want to be able to hit it. So I would say that I am much closer to making the team. The only question now is when the team trials will be, and if they will happen soon enough that I can compete as a Junior.

Sounds like you are well on your way, Galen. 

The Cheribundi team is very proud of all that you have accomplished thus far and we love being your sponsor. We are happy to hear that drinking Cheribundi continues to aid you in your active lifestyle and we can’t wait for the next update!

Jordan Flowers: Marathon challenge winner proves that anyone can achieve their health goals, if they put their mind to it

Jordan Flowers used to be like many other young professionals. He worked hard at his day job, and enjoyed relaxing after work, chilling out and eating. He was overweight, but didn’t really consider doing much about it, as he was content with his life, and didn’t see much reason to change. It wasn’t until Jordan reached 340 pounds that he began to feel discomfort with his body, and decided he needed to take action, and take control of his health. Through changing his diet and running, Jordan has lost weight, improved his health and transformed his life.

When he began on his weight loss journey, Jordan did not call himself a runner. In fact, he had trouble running in general, and wasn’t able to run more than 40 yards. However, with determination, as well as inspiration from a local group that recruited Jordan to train for Oregon’s Hood to Coast race, Jordan began to run…..and run…..and run. In addition, he began eating better, cutting out the junk food, controlling his portions and eating small meals throughout the day. Over time, Jordan began to see his excess weight drop, found he had more energy, and was able to run longer distances (he even began tracking his progress in a blog!). After tackling the most grueling leg of the Hood to Coast marathon, Jordan began taking on other runs, from 5Ks to 10Ks to his longest yet, an 18-mile run.

As Jordan became more involved with running, he began to learn about other marathon runners, especially those that inspired him to keep going. One of the marathoners he kept an eye on was Scott Jurek, a well-known ultramarathoner and someone Jordan admired. Because Jordan followed Scott on Twitter, he stayed up to date with Scott’s races, running tips, and even products that Scott uses to help him perform his best, including cheribundi. After discovering cheribundi through Scott, Jordan began checking out what tart cherry juice was all about, and its impact on runners. Through following cheribundi on Twitter, Jordan learned about the Cheribundi Marathon Challenge, an opportunity for one person to win an all-expense paid trip to Las Vegas to run the Rock ‘N Roll Marathon, as well as receive personalized running tips from Scott Jurek himself. Jordan then entered the Marathon Challenge, and was by far the most active participant. And….he won!

To prepare for his big debut in Las Vegas, Jordan is running as much as he can and continuing his healthy eating. Because he is running many miles each week, Jordan makes sure to allow his body to rest, and relies on cheribundi to help speed his muscle recovery between work-outs.  To keep him going, Jordan has also begun running with others, and setting his sights on more races to train for in the future.

Through his hard work and can-do attitude, Jordan has proven, to all of us, that you can achieve any health or weight loss goal, if you put your mind to it. As he says in his latest blog post, “If I hadn’t started moving, I would have never got back in shape. If I didn’t get back in shape, I wouldn’t have run a half-marathon. If I didn’t run the half, I would have never entered the Cheribundi Marathon Challenge. If I had never entered, there is no way that I could have won. So, ask me why I feel famous today…it’s because a year and a half ago, I got up off the couch, put on my big boy pants, and started moving forward.”

Jordan and his wife

Thank you, Jordan, for showing us that we all have the power to take control of our health!

To learn more about Jordan and his weight loss journey, check out his blog, Lean Fit Firm.

Back to School Brain Fuel – Cherries!

Now is the time of year when long summer days shorten, the weather begins to cool and school begins. Whether you’re headed back to school or looking for a nutritious addition to your everyday diet, incorporating cherries is an easy way to get anti-inflammatory antioxidant health benefits, as well as melatonin to help you sleep – allowing your brain, and body, to receive adequate rest to perform its best at school and work. So eat up, drink up and cherrify your concentration this fall by adding cherries to your diet.

Not sure how to do so? Here are some easy ways to add cherries to your Back to School or Work routine:

Fresh cherries – In many parts of the country, cherries are still in season this time of year (although soon coming to an end!). Pick some up at your local farmer’s market and pack with lunch, for a snack or after school/work pick-me-up. They are a sweet treat with packed with nutrition, without very many calories (one cup raw cherries is about 90 calories).

Tart Cherry Juice – Packaged in a small, compact 8 oz. bottle, cheribundi tart cherry juice is the perfect size for lunch boxes, backpacks, athletic bags, laptop bags or a purse. Take it with you anytime, for on-the-go an antioxidant packed punch that will energize your day. Looking to get more sleep? Drink two bottles of tart cherry juice per day to receive the benefits of naturally occurring melatonin (for more on tart cherry juice and sleep, check out this article).

Dried Cherries – Dried cherries are a school and work friendly snack in that they don’t require refrigeration of any kind, are extremely versatile and can be added to a variety of foods, and are tasty on their own! Add dried cherries to your breakfast for a boost of nutrition. Throw a handful in oatmeal, granola or in yogurt. Dried cherries are great as a snack in trail mix or on their own, can be added to salads, rice or other grains, and even dessert. Any way you eat them, dried cherries are a must for any back-to-school or busy work pantry.

Frozen Cherries – Get the health benefits of fresh cherries all year long by stocking up on frozen cherries. These preserved delights can be added to smoothies, or eaten on their own after thawing. Like dried cherries, they can also be added to many foods (including dessert!) for a cherrylicious twist. 

Desserts – Next time you make a cherry pie, crumble, cookies or any other type of delicious, cherry-packed dessert, cut a slice and wrap in foil or a put in a reusable container and add to your school or work lunch. Who said you can’t enjoy homemade dessert while away from home? 

We hope these back-to-school and work cherry tips gave you some food for thought. What other ways do you incorporate cherries into your school or work routine?

All About Anthocyanins: What they are, why they are good for you, and how to incorporate them into your diet

We’ve all seen ‘buzz’ about antioxidants in the media. Whether it’s for cancer prevention, free-radical wrinkle fighting, heart health or anti-aging, antioxidants have been deemed necessary for optimum health and wellness. How come? Antioxidants prevent oxidation of cells, which means they fight abnormal cell growth and changes, often related to cancer and illness, which is why they have become known as great cancer fighters. While these miracle compounds have been talked about a great deal, what we haven’t really heard is that there are thousands of different types of antioxidants found naturally in the foods we eat. One type in particular that has proven to be specially beneficial is the anthocyanin, which has a laundry list of health benefits all its own. Why? Let’s find out.  

From a biochemistry standpoint, anthocyanins are any of a class of water-soluble pigments that give flowers the colors ranging from red to blue. When it comes to food, these pigments are reflected in dark red, blue and purple colors found mostly in berries, cherries, plums and grapes. A flavonoid, or compound of nutrients found in food that have been shown to be beneficial for health, anthocyanins have been shown to offer protection to body systems through inflammation fighting properties, prevention of tissue oxidation, decreasing of ‘bad’ ldl cholesterol, diabetes treatment and improvement in eyesight.

Because of the ability of anthocyanins to combat so many health ailments and everyday occurrences, incorporating these antioxidant rockstars into the diet is essential for wellbeing and longevity. In addition, anthocyanins have been dubbed ‘the color of youth,’ offering beauty boosting benefits, including reduced skin inflammation and stabilization of collagen. Anthocyanins have also been shown to alleviate symptoms of photoaging caused by the sun’s UV rays, providing a more youthful glow to the skin.

Fortunate for us, the super antioxidant anthocyanins are not hard to come by. Found in foods that have a dark red, purple or blue pigment, anthocyanins can be incorporated into any diet. Cherries contain some of the highest amounts of anthocyanins compared to some other foods, and are a delicious way to get your daily dose of anthocyanins. Tart cherry juice is another way to consume your anthocyanins, as well as offer many other health benefits.

As the saying goes, you truly “Are what you eat” when it comes to anthocyanins. Eat up, and your body (and skin) will thank you!

Resources:

http://www.chiro.org/nutrition/FULL/Anthocyanins.shtml

http://truthinaging.com/ingredient-spotlight/anthocyanins-is-this-the-color-of-youth

http://altmedicine.about.com/od/completeazindex/a/tart_cherry.htm

What you need to know about healthy eating

Nutrition is to your body what gas is to a car – the fuel it needs to function. Without gas, a car will not run, and will sit idly in your driveway. Without proper nutrition, your body will not have energy to perform at its optimum level, and you may feel tired, fatigued, and impaired at work, in physical activity, or in everyday functions. Similar to filling up a car with premium fuel, providing your body the proper nutrition it needs will not only allow your muscles, organs and systems to function smoothly, but you will feel great, look great, and have the energy you need to put your best food forward, everyday.

When it comes to nutrition and healthy eating, there are many differing beliefs and ‘fad’ diets out there. However, if you follow a few simple basics, you will be sure to cover the major food groups and hit your daily nutritional needs. Here are some healthy eating basics, courtesy of WebMD, that will help you begin your path to nutritional rockstar status:

How do you get started on healthy eating?

Healthy eating starts with learning new ways to eat, such as adding more fresh fruits, vegetables, and whole grains and cutting back on foods that have a lot of fat, salt, and sugar.

A change to healthier eating also includes learning about balance, variety, and moderation.

• Aim for balance. Most days, eat from each food group-vegetables and fruit, grain products, milk and alternatives, and meat and alternatives. Listen to your body. Eat when you're hungry. Stop when you feel satisfied.
• Look for variety. Be adventurous. Choose different foods in each food group. For example, don't reach for an apple every time you choose a fruit. Eating a variety of foods each day will help you get all the nutrients you need.
• Practice moderation. Don't have too much or too little of one thing. All foods, if eaten in moderation, can be part of healthy eating. Even sweets can be okay.

Why pay attention to what you eat?

Healthy eating will help you get the right balance of vitamins, minerals, and other nutrients. It will help you feel your best and have plenty of energy. It can help you handle stress better.

Healthy eating is one of the best things you can do to prevent and control many health problems, such as:

• Heart disease
• High blood pressure
• Type 2 diabetes
• Some types of cancer

Is healthy eating the same as going on a diet?

Healthy eating is not a diet. It means making changes you can live with and enjoy for the rest of your life.

Diets are temporary. Because you give up so much when you diet, you may be hungry and think about food all the time. And after you stop dieting, you also may overeat to make up for what you missed.

Eating a healthy, balanced variety of foods is far more satisfying. And if you match that with more physical activity, you are more likely to get to a healthy weight-and stay there-than if you diet.

How do you make healthy eating a habit?

First, think about your reasons for healthier eating. Do you want to improve your health? Do you want to feel better? Are you trying to set an example for your kids?

Next, think about some small changes you can make. Pick ones you can keep doing.

• Don't try to change everything at once.
• Set an easy goal you can reach, like having a salad and a piece of fruit each day.
• Make a long-term goal too, such as having one vegetarian dinner a week.

Where can you get support?

Having support from others can be a huge help. The more support you have, the easier it will be to make changes. Ask family and friends to practice healthy eating with you. Have them help you make meals, and share healthy, delicious recipes and cooking tips.

If you need more help, talk to your doctor or a registered dietitian. Look online for groups that support healthy eating and share success stories.

For more information, visit: http://www.webmd.com/food-recipes/tc/healthy-eating-overview

Fall Into Cherries: Preserving these precious stone fruits all year long

One of the greatest gifts of summer is fresh, deliciously ripe and juicy cherries. Whether tart or sweet, summertime is primetime for these mouthwatering little stone fruits. As summer nears its end and fall comes into sight, cherries season may begin to dwindle, however, there are many ways to preserve nature’s bounty of fresh cherries to enjoy them all year long. Whether you freeze, dry, can or make something tasty with your summer cherries, it’s guaranteed that you will be glad you did!

Freezing

There are several ways to pack cherries for freezing. The best method selected will depend on how you want to use the frozen product.

• Sugar pack. Mix 2/3 cup sugar per quart of sour cherries; or 1/3 cup sugar per quart of sweet cherries. To package, fill freezer containers to within 1/2 inch from top. If pint or quart freezer bags are used, fill to within 3/4 inches from the top. Squeeze out as much air as possible. Seal and label.
• Unsweetened pack. Without liquid or sweetening, pack cherries into containers to within 1/2 inch from top. If pint or quart freezer bags are used, fill to within 3/4 inches from the top. Squeeze out as much air as possible. Seal and label. The fruit may be sweetened at the time of serving.
• Loose cherry pack. Spread whole sweet cherries in a single layer on shallow trays or cookie sheets and freeze. Remove and quickly package in labeled freezer bags or containers removing as much air as possible from containers. Seal and return promptly to freezer.
• Syrup pack. A light syrup is recommended for sweet cherries and medium syrup for sour cherries. Allow 1/2 to 2/3 cup of syrup for each pint of fruit.

Frozen cherries should be used within 1 year.

DRYING

Wash fruit. Cut in half and remove pits. Cherries can be dried safely without any pretreatment, but pretreating may preserve the natural color and speed drying.

To pretreat: Ascorbic acid, available at drug stores, may be used. Prepare a solution of 1 to 2 1/2 teaspoons of pure ascorbic acid crystals to 1 quart cold water. Vitamin C tablets can be crushed and used (six 500 milligram tablets equal 1 teaspoon ascorbic acid). One cup treats about 5 quarts of cut cherries. Dip cut cherries in ascorbic acid solution. Soak for a few minutes, remove with a slotted spoon and drain well. Commercial antioxidant mixtures are not as concentrated as ascorbic acid but are more readily available in grocery stores.

Arrange fruit on drying trays in single layers, pit cavity up. Cherries will dry in 24 to 36 hours in a dehydrator, in the sun from 12 hours to four or five days, and in the oven from six to 24 hours. Properly dried cherries are leathery and shriveled.

Canning

Wash jars. Prepare lids according to manufacturer’s directions.

Prepare sugar syrup, if needed:

• Sugar Syrup Recipes
• Light: 1.5 cups sugar to 5.75 cups water
• Medium: 2.25 cups sugar to 5.25 cups water (recommended for sweet cherries)
• Heavy: 3.25 cups sugar to 5 cups water (recommended for Sour Cherries)

Stem and wash cherries. Remove pits if desired. If pitted, place cherries in water containing ascorbic acid to present stem-end discoloration (1 teaspoon of ascorbic acid or 3 grams in 1 gallon water). If canned unpitted, pricking skins on opposite sides with a clean needle will prevent splitting. Cherries may be canned in water, apple juice, white grape juice, or syrup. If syrup is desired, select and prepare preferred type as directed above. Medium syrup works well for sweet cherries and heavy syrup for sour cherries.

Hot pack– In a large saucepan add 1/2 cup water, juice, or syrup for each quart of drained fruit and bring to a boil. Fill sterilized jars with cherries and cooking liquid, leaving 1/2" headspace. Wipe the sealing edge of the jar with a clean, damp paper towel. Adjust lids. Process in a Boiling Water Bath: 10 Minutes for pint jars or 15 minutes for quart jars. Turn off heat at the end of processing and allow the kettle to sit for an additional 5 minutes before removing jars.

Raw pack– Add 1/2 cup hot water, juice, or syrup to each jar. Fill jars with drained cherries, shaking them down gently as filled. Add more hot liquid, leaving 1/2" headspace. Wipe the sealing edge of the jar with a clean, damp paper towel. Adjust lids.  Process in a Boiling Water Bath: 20 Minutes for pint jars or quart jars. Turn off heat at the end of processing and allow the kettle to sit for an additional 5 minutes before removing jars.

Canned cherries should be used within 18 months.

FRUIT LEATHER

Select ripe or slightly overripe fruit. Wash, pit, and drain well. Puree cherries in blender. Sweetener may be added in the form of honey, or sugar. Honey is best for long storage because it doesn’t crystallize. Sugar is good for immediate use or short storage. Sweeten to taste.  Bring cherry puree to a boil. Line a plate or cookie sheet with edges with plastic wrap. Smooth out the wrinkles. Pour the pureed fruit onto the cookie sheet in a 1/4 inch thick layer. Spread evenly.

• To dry in an oven- Place the tray on the center rack in an oven at lowest setting and prop oven door slightly open. Approximate drying time may be up to 18 hours.
• To dry in a dehydrator- Use specially designed dehydrator trays or plastic trays. Line with plastic wrap. Pour pureed fruit on the trays in a 1/8 inch thick layer. Spread evenly. Approximate drying time is 6-8 hours.
• Leather that is dry can be easily pulled from the plastic wrap. Fruit leather can be left on plastic or pulled from plastic wrap while still warm. Cool and re-wrap in plastic if needed.

Dried cherries and cherry fruit leather should be used within 1-2 years.

Make Pie Filling

CANNED PIE FILLING 

Read more about it at www.cooks.com/rec/view/0,1937,152184-225198,00.html
Content Copyright © 2011 Cooks.com - All rights reserved.

4 quarts chopped fruit
10 c. water
4 c. sugar
1 c. cornstarch or Clear Jel (recommended)
1 tsp. salt
1 tsp. almond or cherry liqueur (if canning cherries)

Combine ingredients in a stainless steel or enamel lined pot. Bring to a boil and boil 10 minutes; pack hot into hot jars. Leave 1/2-inch headspace. Adjust 2 piece lids.

Process pints 15 minutes, quarts 20 minutes in a boiling water bath canner.

Note: Cherries may be packed cold into jars and covered with water or liqueur or a combination of the two; process both pints and quarts in a boiling water bath for 25 minutes.

Makes 3-5 quarts, depending upon fruit used.

How do you preserve your fresh summer cherries?

Preserving instructions from http://seattlecancan.blogspot.com/2011/04/cherries-preserving-harvest.html  and http://www.cooks.com/rec/view/0,1937,152184-225198,00.html