32 JUNE 2017 ARCAD A NEWS By Andrea Barkley When it comes to health, we all know high- protein, clean eating is king. That being said, the thought of consuming protein shakes can conjure up images of chalky powders, expensive, massive tubs and maybe even a bit of an upset stomach. Despite this less-than- flattering reputation, protein shakes can not only help you accomplish your fitness goals, but they also happen to be the perfect solution to satisfying your sweet tooth nutritiously! I used to dream of frozen yogurt with crunchy toppings, but I’ve discovered there isn’t a protein shake out there that won’t cure my cravings and benefit my body. I typically have a pesky sweet tooth at the end of a meal, so I usually enjoy a shake as a healthy dessert. Also, because I’m an active person, these protein shakes help me meet my calorie and macronutrient numbers (macronutrients are protein, fat and carbohydrates). They are all important in achieving your fitness goals. Here’s a variety of delicious protein shakes to slay your cravings: 1. Craving fruity and sweet? Blend a serving of fruit (it can be a mix), a serving of vanilla or unsweetened protein powder and a small dose of fat if you like. 2. Craving tart? Blend one serving of fruit, one cup of unsweetened Greek yogurt and a little Stevia for sweetness (Stevia is an all-natural, calorie-free herb that is naturally sweet). Add a little lemon or lime juice for extra tartness and deliciousness. 3. Craving cheesecake? Pick a serving of fruit, 1/3 cup organic cottage cheese, one scoop of vanilla or unsweetened protein powder and a small dose of fat if you like. 4. Craving chocolaty and rich? Blend a scoop of creepy-ingredient-free protein powder (see more on that below), with a tablespoon or two of unsweetened cocoa or cacao powder, and something to make it creamy. Ingredients that add to the creamy quotient include: avocado, sweet potato, banana and maca. Add some fat if you like, such as nut butter, coconut oil, ghee, or even real butter from grass-fed cows. 5. Craving texture? Try adding healthy toppings to your shakes like cacao nibs, gluten-free and organic cereal, shaved coconut, etc. My favorite trick is put a little softened, frozen fruit (like dark, sweet cherries) in the bottom of a glass and then pour my shake over it and enjoy with a spoon. Choosing a Protein Powder: When looking for a protein powder, make sure to choose one that’s non-GMO (not genetically modified) and organic. And if it’s whey, make sure it comes from grass-fed cows. Otherwise, you’ll be ingesting the same hormones and antibiotics that conventional cows are given to be fat and happy. Be sure to steer clear of soy-based protein powders, as soy is a known hormone disruptor. Thankfully, most protein powders come in a trial size (many health food stores will even give you a free sample) so you can taste it before you commit to a big purchase. If you happen to buy a protein powder and don’t love it, don’t hesitate to take it back to the store for a refund. Other Sources of Protein: Dairy gets a bad rap these days because of the way cows are treated conventionally with growth hormones, antibiotics and fed unnatural diets of genetically modified corn. However, dairy from grass-fed cows is nutritious because they’re fed their natural diet and are free from hormones and antibiotics. Greek yogurt and cottage cheese are excellent sources of protein and are also beneficial because they’re fermented, which means they’re loaded with good, quality bacteria that make them easier to digest and are good for your overall gut health. Other Tips: • Use organics! • Freeze everything! Save tablespoons of avocado, bags of fresh greens from Costco, summer fruits, citrus slices and more from going to waste. • A crack of good salt makes everything taste just a little more wonderful. • Use LESS ice and water to start than you think, especially if you’re using frozen fruit. Your shake will taste richer and won’t be overly voluminous shake. • Beautiful ingredients deserve a beautiful glass! Enjoy your shake in a gorgeous wine glass. So, the next time you’re craving something sweet, whip up an incredible protein shake instead. Cheers! — Andrea Barkley, Fitness Expert and Author of Moan Out Loud Protein Shakes. Protein shakes fuel a fit lifestyle and satisfy a sweet tooth FITNESS WISE CHECK OUT OUR SUMMER DRINK AND FOOD DAILY SPECIALS FROZEN MARGARITAS, ICE COLD BEER TRY OUR FULL CATERING SERVICE CALL KATHY AT 602-300-7133 FOR CATERING OR RESERVATIONS 602-956-0178 | 4144 E. Indian School Rd. JOIN U S AND ENJOY ALL YOUR TEEPEE FAVORITE S! Three-course menu for $40 Available 7 days a week. For the full menu or to make reservations, visit www.jgsteakhousescottsdale.com. Indulge with the Culinary Countdown

33 JUNE 2017 ARCAD A NEWS PLACES WE LIKE By Nick Smith The arrival of summer can present a difficult choice for would-be diners. On the one hand, few things are as enjoyable as sitting outside to eat dinner on a beautiful summer evening. But when the sun is up, outside is the last place you want to be. Fortunately, midtown Phoenix’s Ocotillo Restaurant offers diners several options for where to enjoy their meal. Located at the corner of Third Street and Flower, the restaurant has several well-lit outdoor areas where visitors can set up shop for an evening meal, including multiple patios and a beer garden with big wooden tables shaded by an overhang. Inside, guests can sit in the bar area or in a dining room. Ocotillo focuses on New American seasonal cuisine with a tough dose of local Arizona influence. The dining room décor seems to follow the theme. White walls surround a group of tables pushed closely together, with rows of booths facing across from chairs. The desert influence is there though, as pictures of beautiful southwest scenery line the walls. You can visit Ocotillo for brunch, lunch or dinner, and there is also a coffee bar. The dinner menu has the usual categories; salads, vegetables, small and large plates. All is not necessarily what it seems though. A server might let guests know that “small” at Ocotillo doesn’t actually mean small. Ocotillo’s non-large dishes seem to resemble normal dinner plates. A salad with roasted sweet potatoes, cashews and crispy quinoa is the definition of heaping, and could easily be eaten as an entrée. A unique vegetable choice is the Hearts of Palm, served with a citrus theme of grapefruit and orange, along with avocado. Don’t make the mistake of taking a bite without getting a piece of every ingredient on the fork. The bigger-than-expected size of the “small” plates make them ideal for sharing. The Halibut Ceviche is excellent, with cilantro, avocado and heirloom tomatoes. Corn nuts give the dish the crunch and flavor of chips that traditionally accompany ceviche. Another sea standout is the Grilled Octopus, served on top of white beans with thinly sliced peppers. Chewy, but not tough, the octopus has a strong grilled and salty flavor. Additional options include Pork Belly Skewers served with a peanut sauce and spicy pickles. There’s an argument to be made that this could be ordered as a dessert. The large plates are massive and could absolutely be shared by two. Steaks, pork chops and fish are all available, but what will get your attention is the Wood Fired Beef Ribs. Coated with Mole Espresso BBQ Sauce, heads turn when this dish is brought out and your fellow diners smell the smoky flavors from across the room. No matter if you’re spending the summer evening inside the dining room or out on the patio. OCOTILLO RESTAURANT 3243 N 3rd St, Phoenix www.ocotillophx.com N O R T H I TA L I A R E S TA U R A N T.C O M J O I N U S F O R L U N C H M O N  F R I 11 A M  4 P M 40 T H + C A M E L B A C K 602.324.5600 EVERY DETAIL MATTERS EVERY DETAIL MATTERS