T H E B E S T D E S T I N A T I O N S F O R

LABOR DAY WEEKEND

YNERGY TIMES AUG | 2018

AUTHOR: PATRICIA DOHERTY

CONTRIBUTOR: MARKETING

Original article from https://travelandleisure.com

Cannon Beach, Oregon

Fireworks, food, and patriotic music are part of July 4 festivities throughout the United States, but beyond that, the observances differ as much as the locations themselves. From small towns to larger cities, citizens have created Independence Day celebrations that reflect their culture as well as their place in history. Visiting a new city during this all-American July holiday is an educational and enjoyable experience.

Fireworks, of course, are common to all, with an estimated 14,000 displays throughout the country, according to the American Pyrotechnics Association, which also indicated that 24.5 million pounds of explosives were detonated for displays in 2016.

LABOR DAY WEEKEND DESTINATIONS

Grand Teton National Park offers some of the most spectacular mountain scenery in the country, along with an abundance of wildlife like moose, elk and bison. Enjoy hiking scenic trails that lead to waterfalls, a horseback riding excursion, or casting your line in one of the many great trout fishing spots along the Jenny Lake shoreline. Jenny Lake is one of the highlights of the park, and a great place to base your stay whether you want to camp or enjoy a more upscale experience. Jenny Lake Lodge, a luxury eco-resort, features private cabins with incredible views as well as fantastic gourmet cuisine in its dining room.

Whether you’re looking for a romantic escape, outdoor adventure or a family-friendly trip, the San Juan Islands are just a scenic ferry ride from Washington state. On Orcas Island, you’ll discover a lush, green paradise that’s home to the highest mountain in the archipelago. It sits in Moran State Park, which offers miles and miles of hiking trails, including a trip to the top of Mount Constitution where breathtaking panoramic views of the island-dotted waters and surrounding snow-capped mountains await. San Juan Island, the most populous of the San Juan Islands, offers a wealth of things to do. Vis-itors can enjoy everything from biking and kayaking to whale watching, exploring museums and even visiting an alpaca farm. In the picturesque town of Friday Harbor, streets are lined with art galleries, unique shops and plenty of outstanding eateries, many of which base their dishes on fresh, local ingredients.

The beautiful seaside town of Cannon Beach on the northern Oregon coast is a fabulous early September destination, with the weather often ideal. It’s often recognized by its well-known landmark, Haystack Rock, a mammoth monolith that sits on the magnificent stretch of coastline. Here you can collect sand dollars at low tide, search through tide pools that are home to all sorts of interesting marine life, build sand castles, or fly a kite. At nearby Ecola State Park, you’ll find hiking trails that wind through a lush forest, providing glimpses of the glistening Pacific and Tillamook Rock Light, a lonely lighthouse battered by the waves. In town, there are a number of restaurants, gift shops and art galleries to keep you busy too.

Northern Outdoors Adventure Resort in The Forks, Maine, known as the state’s mecca for whitewater rafting, is a great place to spend a long weekend. Located where the Dead River and Kennebec River meet, it’s the starting point for riding these two rivers. A stay at the resort offers the chance to jump into a raft with a group of friends, family members or both, and experience the thrill of paddling down class III-IV rapids. After conquering the river, you can relax with a cold microbrew at the resort, soothe sore muscles in the hot tub and then relax by a campfire. The resort offers individual rooms as well as cozy log cabins and condos as well as campgrounds with cabin tents, RV and tent sites.

Charleston is a charming city oozing with Southern hospitality and a whole lot more. Boasting some of the prettiest beaches on the east coast, it’s a haven for sun worshipers, ocean enthusiasts, surfers and kite boarders too. Sunset cruises around the harbor, picking up fresh produce at the festive farmers market, and attending the annual Greater Charleston Lowcountry Jazz Festival, which features big name musicians like David Sanborn and Peabo Bryson are just a few of the popular things on top for Labor Day weekend. Martha’s Vineyard also hosts the annual Labor Day Weekend Festival, featuring Island Artists with unique furniture, clothing, ceramics, jewelry and fine art, all made by some of the island’s top artists.

Lake Tahoe is the largest alpine lake in America, and one of it’s most beautiful. Set across the border of California and Nevada, its brilliant waters vary in color from emerald to Caribbean blue. Along its shores are 55 acres of sandy beaches, rocky coves and forest areas. As it still tends to be quite warm, if not sizzling hot, in early September, it’s ideal for swimming over Labor Day weekend, and even scuba diving. Visitors can also enjoy lake cruises and kayaking, as well as hiking and biking in the surrounding mountains. This is also the time many arrive to watch a huge fireworks extravaganza that’s shot right over the lake after dusk. While the display can be seen throughout town, the view from the lake is the most spectacular, and the Mississippi-style paddle wheeler known as the M.S. Dixie II, offers the opportunity to watch from the water, while enjoying live entertainment too.

GRAND TETON NATIONAL PARK, WYOMING

SAN JUAN ISLANDS, WASHINGTON

CANNON BEACH, OREGON

THE FORKS, MAINE

CHARLESTON, SOUTH CAROLINA

LAKE TAHOE, CALIFORNIA

Recipe of the Month:Grilled Chicken Taco Pizzas

1/4 cup canola oil, plus more for brushing

1 pound skinless, boneless chicken breasts

1 16-ounce tube pizza dough

All-purpose flour, for dusting

1 cup shredded mozzarella

1 cup shredded sharp cheddar

1 avocado

Juice of 1 lime

1/2 teaspoon ground cumin

1/2 teaspoon chili powder

1 tablespoon diced red onion

Kosher salt and freshly ground

black pepper

1 cup fresh salsa

1/2 cup sour cream

1/4 cup chopped fresh cilantro

2 tablespoons onion powder

2 tablespoons garlic powder

1 tablespoon chili powder

1 teaspoon dried oregano

1 teaspoon cayenne pepper

1 teaspoon ground cumin

Kosher salt and freshly ground

PIZZA INGREDIENTS:

TACO SEASONING INGREDIENTS:

PREPARATION:

Make the taco seasoning: Mix all of the ingredients with 1 tablespoon each salt and black pepper in a bowl.

Divide the dough into 3 pieces. Roll out each on a floured surface into an 8-inch round. Brush with canola oil, sprinkle with taco seasoning and grill until crisp, 3 to 5 minutes per side; remove from the grill.

Prepare the pizza: Mix 2 tablespoons of the taco seasoning and the canola oil in a shallow bowl. Pound the chicken between 2 pieces of plastic wrap to 1/4 inch thick. Add the chicken to the bowl, turning to coat, and marinate 30 minutes.

Mix the cheeses in a bowl, then sprinkle on the crusts and top with the chicken. Return the pizzas to the grill, and cook until the cheese is melted, about 5 minutes. Meanwhile, mix the avocado, lime juice, cumin, chili powder, red onion, and salt and pepper to taste. Top the pizzas with the avocado mixture, salsa, sour cream and cilantro.

Preheat a grill to medium high. Grill the chicken until cooked through, about 4 minutes per side. Let cool, then cut into bite-size pieces.

4

Original recipe from http://foodnetwork.comCONTRIBUTOR: JONATHAN “JJ” JEROTZ

Y I E L D S

black pepper

Drink ofthe Month:Skinny Jalapeño

Watermelon

Margaritas

¼ cup Silver Tequila

INSTRUCTIONS:

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PR

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1. Add salt to a small plate. Use a lime wedge to wet the rim of the glass; dip the top of the glass in the salt, rolling from side to side until well coated.

2. Next fill a cocktail shaker with ice. Add the tequila, lime juice, watermelon juice, jalapeno slices, and agave nectar. Put on the lid and shake for 15-30 seconds; strain the liquid into a glass and garnish with a fresh watermelon wedge. (You can also add a few jalapeno slices to the bottom of the glass, but only if you like it extra spicy!)

3. Taste and add extra sweetener if necessary.

MIN

AUTHOR: MONIQUE

CONTRIBUTOR: MARKETING

INGREDIENTS

Full recipe on http://ambitiouskitchen.com

2 tablespoons freshly squeezed lime juice

Coarsely ground sea salt

¼ cup fresh watermelon juice*

2-4 jalapeño slices

1 teaspoon agave nectar

Ice, for shaking

* You can double, triple or quadruple this recipe

Over 12.5 million households keep freshwater fish in the US, they account for the largest proportion of pets owned across America, and it’s no surprise that they are the top choice of pet. Most of the species that we’ll look at here are easy to care for, they bring beauty and color to your homes and they are very relaxing to watch. Keeping freshwater fish also has many health benefits such as reducing stress and lowering your blood pressure and heart rate. With all that said, most people who start off in the fishkeeping hobby, get hooked very quickly mainly because fish are so beautiful to watch and many have characteristics and personalities all of their own. In this article, we’re going to take a look at the most popular species available in the freshwater aquarium industry today.

1. NEON TETRA

Neon Tetras are a small, easy to care for species. Neon Tetras come in bright colors, and have an iridescent blue horizontal strip across their body (so they are visible in dark waters). They require soft, acidic water with tropical temperatures, and will accept most foods.

*Did you know: Over 1.5 million Neon Tetras are imported to the US, each month!

2. GUPPIES

This colorful and lively fish is able to adapt to a variety of water conditions which is one of the reasons they are so popular. They are also very easy to care for. You should keep guppies in sets of threes, and a good guide for the tank size, is 1 gallon of water per guppy. Males are much more colorful and vibrant than females, so if you’re not looking to breed, you may want to just keep males. The ideal water temperature for guppies is 50OF – 84 OF (10-29OC), but the most important factor is that the temperature is kept consistent. Guppies should be fed a mixture of plant and animal based foods, you might even consider making your own – it’s easier than it sounds.

3. OSCAR

Oscars are thought to be one of the most intelligent aquarium fish available, and are one of the few species that can be trained to do tricks. Oscars however are not a community fish, they should be kept in a species only tank, and they can grow very large, very quickly. They require a lot more maintenance than other fish, due to their carnivorous nature and the amount of waste they create. On the positive side, they are one of the few species you can

hand feed; they will often eat food from between your fingers. Oscars thrive when kept in pairs, or group of 5+, and should be housed together from a young age.

4. MOLLIES

This small, peaceful species grow to around 3-4 inches, and adapt well to a variety of water conditions. The ideal tank conditions are: a minimum tank size of 20 gallons, and warm water with a pH between 7.0-7.8. Mollies are omnivorous, and will require a diet of both plant and animal food. Interestingly, they are livebearers, meaning they give birth to their young live, rather than lay eggs. Mollies are very easy to care for, but they also breed very easily, so if you’re a beginner you might want to keep just a single sex.

5. ZEBRA DANIOS

The Zebra Danios make the perfect beginner fish, they are very easy to care for and can grow up to 5-7cm. They should be kept in at least a 10 gallon tank, in groups of at least 5. Danios are a schooling fish and will become stressed if their numbers are too lows. They are not fussy eaters and will eat most foods; the healthiest option for them would be lots of worms, insects

CONTRIBUTOR: JAMES CARMODY

Full article on http://fishkeepingworld.com

AUTHOR: ROBERT

1 7 M O S T P O P U L A R

FRESHWATER FISH

and crustaceans to mimic their natural diet, however a good quality flake will also work with a supplement of frozen or live food. Danios are also known to jump so you may want to keep your tank covered.

6. PLATIES

Platies come in almost every color imaginable and they are very easy to care for – just two of the reasons why they are so popular. They are a great community fish, they’re very peaceful and get along well with guppies and mollies. Although small, platies are very active and love being in groups. A 10 gallon tank is large enough for 5 fish. Whilst they are omnivorous, they do require much more herbivorous food, than meats. Ideally, they need a good mix of plant based food and proteins.

7. CHERRY BARB

The Cherry Barb gets its name from the color the male turns when it is spawning. Usually, they are silver/black with a golden lateral line. They are a peaceful fish which will grow to around 2 inches in length, and they require a minimum tank size of 25 gallons. Cherry Barbs are omnivorous and will eat most types of food including live, fresh, frozen and flake foods. They are easy to care for and can be kept in community tanks with open space to swim, but also planted areas where they can hide.

8. PEARL GOURAMI

The Pearl Gourami is a relatively large, but peaceful fish and one of the most easy to keep Gouramis. The minimum tank size for this species is a 30 gallon tank with plenty of hiding places, dark substrate and low lighting. They can be housed with other fish of a similar size and temperament; however you should not house them with aggressive fish. Pearl Gourami’s are omnivorous and should be fed algae-based foods and meaty foods. They are well known for eating Hydra, a tiny pest that has tentacles with venom, so make a great solution if you have a hydra problem.

9. SWORDTAILS

The swordtail is similar in shape to platy and guppy fish, with a slightly bulkier body, and a sword shaped extension of its fin. There are many different color variations available and they are quite hardy which makes them a perfect species for the beginner aquarist. Swordtails are usually peaceful, yet lively. They thrive in community tanks, and like to swim in loosely grouped schools. They breed easily, and if you do decide to breed them, you should keep them away from their parents; Swordtail parents will often eat their fry.

10. DISCUS

These beautiful and graceful fish can grow to be quite large, and therefore require a larger tank, a minimum size of 25 gallons. Discus are not recommended for beginners, and instead should only be kept by experienced aquarists. They can be housed with other fish that require the same water conditions, as long as they are not aggressive. Discus will take a variety of foods but are carnivorous in nature. The best diet for them consists of beef heart and blood worms supplemented with flakes to provide vitamins and minerals.

11. KILLIFISH

Killifish come in a wide variety of bright colors. They are extremely hardy fish, and there are over 700 species – a breed to suit almost every tank condition. They are generally peaceful fish and do well in community tanks with other small, non-aggressive fish. It’s best to keep just one male to each tank though, because they can be aggressive towards each other. Killifish are very easy to breed, and are either annual or non-annual breeders. In the wild, annual killifish lay their eggs in temporary bodies of water which dry up for months at a time. When they refill, the fry hatch. Most Killifish are carnivores and therefore enjoy a diet of insect larvae, worms and crustaceans.

12. BETTAS

Another extremely popular freshwater fish is the Betta. It’s not surprising why; Bettas are vibrantly colored, and easy to care for. Male Bettas are notoriously aggressive towards other males. Therefore only one male Betta should be kept in each aquarium. They can be housed with other peaceful fish. Bettas require an omnivorous diet, of both plant and animal foods. They grow to a maximum size of 3 inches. Although you often see Bettas in small ornamental tanks, they should be housed in larger tanks. Did you know: Bettas are able to breathe air outside of the water due to their labyrinth.

13. PLECOSTOMUS

Plecs are a breed of catfish, they have heavy armored plates on their bodies, and sucker-shaped mouths to feed on the algae in your tank. Whilst some species are happy eating algae, wafers and flakes, others will need meaty food such as frozen brine shrimp. Breeding Plecs is extremely difficult and only a small number of aquarists have managed to breed them. Plecos can live for 20 years, sometimes longer if cared for correctly. It’s also worth knowing that they can jump too – so keep a lid on your tank. They can be housed with

many different species, but avoid keeping them with fat/flat bodied fish such as goldfish as they may suck on them.

14. RAINBOW FISH

Rainbowfish originate from Australia and Southeast Asia. They are a peaceful schooling fish that can grow up to 6 inches long. This is perhaps one of the least common fish that we are featuring here, perhaps because its colors only begin to show as they enter adulthood. However, if given the right care, in just a couple of years they can display stunning and vibrant colors. Rainbowfish get along well with other upper level schooling fish such as danios, bards and larger tetras.

15. CORYDORAS CATFISH

Also known as Cory Cats, these fish are a staple in most freshwater tanks. They’re easy to care for, calm and peaceful yet active bottom dwellers. They are very social, and whilst you can keep them individually, they thrive if kept in a group of two or more. They get on well with most community tank fish as long as they are not aggressive. Corydoras grow up to 2.5 inches in length, and are excellent tank cleaners. They’ll pick up left over foods from the gravel but also require other foods such as flakes and bottom feeder tablets.

16. GOLDFISH

When most people think of Goldfish, they think of small fish bowls with a fish that was won at the fair. This is not the correct way to house goldfish. Few people know that they can actually grow up to 14 inches in the wild. The minimum tank size for a goldfish is 20 gallons, you’ll also need a filter and to perform 10-15% weekly water changes. There are many different varieties of goldfish, and its fine to mix them as long as they aren’t breeds that would compete with each other for food. For example, keep single tailed varieties together and normal eyed goldfish together.

17. ANGELFISH

Angelfish are a member of the Cichlid family, which also includes Discus, Oscars and Parrot fish, all common fish amongst aquarium keepers. They can grow up to 6 inches in length, 8 inches tall, and come in a variety of colors and patterns. They are omnivorous, so will need a balanced diet of meat and plant food. Their tank should be at least 20 gallons, and the water should be slightly soft and acidic. As they mature, they can become aggressive, especially if your tank in overcrowded. In general though, they are a good community fish, just don’t keep them with very small fish or fin-nipping species.

Full article on http://cyclingweekly.com

AUTHOR: MICHELLE ARTHURS-BRENNANCONTRIBUTOR: MARKETING

Fitness Benefits and What to Expect

SPIN CLASSES

Thinking of trying a spin class? Fast paced group pedalling could be the fitness boost to transform your riding

WHAT IS SPIN CLASS?

A spin class is a high intensity cycling workout that generally takes place on a stationary machine with a heavy, weighted flywheel that is linked to the pedals. The result is a fixed gear bike (like a track bike) – your legs are constantly moving and you have to apply pressure to slow them down. You can’t simply stop pedalling and that means that every second of the available time is put to good use. Most spin classes last for around 45-60 minutes; it’s rarely necessary for them to be any longer and participants can expect to leave sweaty and with heavy legs. Nearly all classes will be led by an instructor who calls out intervals (when to pedal hard and when to slow it down) – and this person has a huge effect on the class. A class that advertises itself as being designed to aid your outdoor cycling performance might be led by a qualified cycling coach who may focus the intervals on skills needed in a bike race – using terms like ‘threshold’ and ‘sprint’. In comparison, other classes will place a greater importance on all over

conditioning. Both promise a thorough workout and it’s really down to personal preference.

WHAT ARE THE BENEFITS OF SPIN CLASS?

Most cyclists looking to train indoors will turn their thoughts first to the turbo trainer or rollers, perhaps lightening the mental torture involved with a programme like Zwift or a Sufferfest video. Whilst some cycling clubs organise group turbo or roller sessions, often it’s a solo affair – spin classes provide motivation in the form of spin-colleagues. The instructor will determine the intervals, but the vast majority rely upon High Intensity Interval Training (HITT): efforts will be hard and fast, but short – this creates a time effective form of training. You can expect to burn anywhere between 500 and 700 calories in an hour long spin class. Some add in weight bearing elements, such as chest presses using small weights as you pedal. Spinning instructor and GB age-group duathlete Sam McClary told us: “A spin class provides 45 to 60 minutes of high intensity interval training (HIIT), widely regarded as one of the most effective training tools.“Short sharp bursts of sprints and hill

efforts interspersed with active recovery and longer intervals to test strength and endurance all help to push your lactic acid threshold, annihilate fat, burn calories and build muscle. Given the right instructor and the right set of tunes, you’ll push yourself harder than you do on the road.”

CAN ANYONE TAKE PART IN A SPIN CLASS?

The handy thing about spin classes is that they allow riders of all abilities to push themselves as much as they like, in the same place. So an Olympic champion can train alongside a complete novice without either placing any impact on the other’s training. Spin bikes have resistance dials – so a stronger cyclist can turn their dial right up to the max, whilst a beginner may want to be a bit more restrained. No one gets dropped and no one gets frustrated. “Classes can also be modified for each individual as the resistance you add to your bike is linked to your own personal rate of perceived effort. Eight out of 10 may look very different for the new spinner and seasoned cyclist but it will feel exactly the same for both riders,” McClary said.

W W W . S 1 L E N D I N G . C O M

ARE SPIN CLASSES SUITED TO CYCLISTS?

Spin classes take place on bikes – so ‘yes’ is the obvious answer. However, these sessions do have a reputation for being suited to those seeking more general, all-over fitness. This is because spin classes often incorporate elements not considered directly relevant to outdoor bike riding. For example, weights might be provided for chest presses whilst you pedal, and there’s often a large focus placed on using your core muscles to raise yourself out of the saddle, almost returning, and repeating – lots of times. This move is so prevalent

it even has a name: the ‘tap back’. It’s true that chest presses and ‘tap backs’ aren’t tailored exactly to the fitness required to win a race or complete a sportive. However, they do promote core strength and all over conditioning: something that cyclists can be accused of lacking. Furthermore, the fixed gear bike is also an excellent tool for helping cyclists to optimise their pedal stoke and speed up their cadence – which can help reduce the fatigue associated with churning a high gear.

Not all spin classes are the same: shop

around and you’re likely to find one run by cyclists with a focus more on transferable skills. These sometimes take place on Watt bikes, which provide data on power output and pedal stroke pattern as well as left/right comparison. It is worth bearing in mind, however, that a roller/turbo session allows you to ride your own bike. Spin bikes are incredibly adjustable – and you can usually clip in using Look cleats – but there’s nothing quite like your own. If you do start using spin classes, measure your bike up and arrive with plenty of time to set the saddle height, fore aft and reach to match.

TIPS FOR YOUR FIRST SPIN CLASSGoing to give it a go? Here are a few tips to make sure you get the most out of your class…

Spin classes vary dramatically. If you want a fun fitness vibe, look for one that focuses on the music and lights side of the show. If you’re after specific race related intervals, look for one led by a qualified cycling coach.

Leave plenty of time to make sure you don’t get saddled with the dodgy bike that everyone else knows has a useless resistance dial. You’ll also want time to set your bike up to match your measurements and to swap the pedals if you’re clipping in. And take water, and a towel: It’s going to get sweaty.

Expect weights and ‘tap backs’: There will be some elements you wouldn’t expect from a standard cycling class – be prepared to try something new, but know everything will be explained so you won’t be left scratching your head.

‘Delayed onset muscle soreness’ rears its head when you use muscles in a way they’re not used to. You might be perfectly ok with riding 100 miles on the weekend, but that doesn’t make you immune to muscle pain following your first spin class – plan an easy ride the following day to spin the legs out.

Riding a fixed gear bike can pay huge dividends in optimising your pedal stroke. The constant pedalling will naturally train your legs, but you can help the process by keeping a focus on the entire movement – both the downstroke and the oft forgotten upstroke.

It’s easy to get carried away during a hard interval, holding the handlebars with the kind of grip you’d apply to your top tube if the bike was at risk of falling off a cliff. But doing so takes away from the core strength element that you can gain from using your trunk muscles to keep yourself upright.

To get the position right, draw your stomach in and tense your pelvic floor muscles. Try to concentrate on your position wherever possible – especially when getting in and out the saddle.

SHOP AROUND

GET THERE EARLY

BE OPEN MINDED

EXPECT DOMS THE NEXT DAY

KEEP THE PEDAL STOKE SMOOTH

DON’T DEATH-GRIP THE HANDLEBARS