2017 SUMMER NEWSLETTER

A message from Sue & Alex

HAPPY SUMMER RANCH ALUMNI!
Summer equals fun in our minds here at The Ranch and fun equals PLAY!

As we hike our way into Summer we started thinking even more about playing and having fun. It turns out that playing is pretty remarkable. Here are just a few benefits of play:

Improves resilience
Sparks creativity
Enhances problem solving abilities
Increases emotional well-being
Relieves stress
Super charges learning
Improves relationships and connections to others
Keeps relationships fresh and exciting
Heals emotional wounds

So get out there and PLAY!!!!!

In Health,
Sue & Alex

NEWS & NOTES

Beat the Heat

While the kids are away it’s time to play! Treat yourself to adult summer camp at The Ranch with a stay at one of our programs. We’ve given The Ranch campus a fresh coat of paint to brighten our rooms and your mood and switched over to our summer schedule so the rising temperatures don’t keep you away. Guests are hitting the trails earlier in the morning to avoid the heat, enjoying afternoon circuit classes in the pool and we’ve moved up dinner by an hour to allow for a little more downtime in the evening. You may even finish that book you brought with you before turning in for the night!

For availability please contact inquiry@theranchmalibu.com

We’ve Been Nominated

The Ranch has been nominated as one of USA TODAY’S 10BEST HEALTH and WELLNESS Resorts but need your help to get to the top of the list. We hope you could take a moment to CAST YOUR VOTE for The Ranch. You are able to vote once a day until the contest ends on Wednesday, August 2nd, 2017 at 11:59am EDT. Winners will be announced on August 4th.

STAFF CHAT

Maria Reyes
Housekeeping Manager, The Ranch Malibu

While you may rarely see Maria and her team during your stay, they play a crucial role in ensuring you are well taken care of throughout the week. Having been with The Ranch since we opened, Maria’s ability to anticipate our guests’ needs and ensure each cottage serves as a respite after an active day is unparalleled. A mother of two with a third on the way, here she shares some insight into her Ranch experience and why “water, water, water” is not just a saying for our guests!

What are you grateful for?
To have been a part of The Ranch since the very beginning.

What have you learned from your time with the Ranch guests?
That anyone can truly change themselves physically, mentally, and emotionally.

Most asked question from guests?
“Will I get my laundry back today?”

What have you learned from working at the Ranch that has changed the way you and your family view nutrition and exercise?
How to provide a healthy meal for my family and ensure that they are getting all the nutrients they need.

Favorite Ranch Meal?
Lasagna.

Biggest indulgence?
Chocolate cupcakes.

Where can we find you on your day off?
At home.

What’s the first thing you do when you wake up?
Check my email.

Favorite hike in the Los Angeles area?
Serrano Valley.

Do you have a personal mantra or favorite quote?
If you love your job, the guests will love you.

Favorite book or the last book you read?
100 Years of Solitude.

How do make sure everyone on the housekeeping team stays hydrated and cool while working during the summer months?
We each have our own water jugs that we bring along with us.

FROM THE GARDEN

Companion Planting 101 from The Ranch Malibu Master Gardener Geri Mille

Learn more about this ancient farming method that pairs specific plants next to each other as a natural strategy for enhancing growth and flavor and reducing pests and weeds. Master Gardener Geri Miller also offers some ideas on how you can practice this technique at home with some common pairings to consider.

What is Companion Planting?
Companion planting (aka interplanting, bio-diverse planting) is an ancient farming method that uses different plant species, planted in close proximity, to enhance and support each other.

Why Use This Technique?
It’s especially useful in organic gardens as it offers a natural way to reduce the numbers of plant pests, enhance growth and flavor of the harvest and suppress weeds.

What Are Some Examples?
The most well-known example of companion planting is the Three Sisters Garden (planting corn, pole beans and squash together). While our folklore traces this back to the Iroquois Indians, it has been connected to the ancient indigenous peoples of South America as well. In this planting strategy, the corn provides support for the pole beans, the pole beans enrich the soil by fixing nitrogen from the air into the root zone and converting it into a form that is easily taken up by the corn’s roots (a heavy nitrogen feeder). The squash’s big leaves then shade the feet of the corn and beans to slow the evaporation of moisture from the soil.

How Does The Ranch Use It?
In addition to having two beds planted as a Three Sisters Garden, we also pair alliums (garlic, onions and shallots) with lettuces to help deter common pests. I also take advantage of the large leaves of our squash plants to offer shade to the neighboring Rocket Lettuce plants.

How Can the Casual Gardener Try It?
Plant your tomatoes with fragrant herbs to enrich their flavor. Planting tomatoes with basil in particular will also help repel flies and mosquitos. Adding the edible flower, borage, acts as an effective ‘trap crop’ for aphids and white flies when planted among or at the end of a row of tomatoes.

Cucumbers flourish when planted with beans, cabbage, corn, peas or radishes. When trellised, plant cucumbers or other climbing plants on the south-facing side of lettuce, celery or other tender greens, which enjoy the shade of the vining plants.

Peppers thrive when planted with other vegetables like carrots and onions or herbs including basil, marjoram and oregano. You can also try planting them with marigolds to protect them from common pests like aphids or with okra to offer protection from sun and wind damage.

Remember…adding just one companion plant won’t have an effect. A planting of at least three companions per target plant is recommended to see benefit.

Check out Geri’s personal blog for more on the subject and a full list of companion planting pairings. http://groedibles.com/2012/06/interplanting-companion-planting-for-pest-control-and-healthier-gardens/

PARTNER UP

You’ve all experienced the power of partner training during your time in our programs. Whether it’s providing that extra motivation to get up a challenging hill or giving your all in afternoon classes, the support of your fellow guests are a huge part of our programs. Taking this idea outside of The Ranch, studies have shown planning workouts with a friend can set you up for long term success in not only sticking with a fitness routine but also performing better in each individual workout.

To help get you started, grab a partner and try these 5 moves from Davey Fisher, Fitness Instructor at The Ranch Malibu.

1) Squat-sit: Hold for 30-60 seconds for two to three sets

Two partners lower into a squat position back to back, while lightly pushing into each other and keeping their weight held back in their heels.

2) Clapping plank push-up: Hold for 30-60 seconds for two to three sets

Mirroring each other from a plank position, each partner reaches out an opposing hand to clap the other partner’s hand, then returns to a plank position. A push-up is performed and then the opposite hand reached out for another clap.

3) Mountain climbers + Burpee-over: Aim for 5-10 full burpees as the other person performs mountain climbers continuously. Shoot for two rounds each!

One partner performs mountain climbers by quickly alternating their knees to their chest from a push-up position while the other partner hops laterally over them, performs a burpee, then jumps back over to the opposite site.

4) Plank + Squat: Aim for two or three rounds of 15-20 squats each while the other partner maintains plank position

While one partner assumes a plank position, the other holds their feet while facing the same direction with a slightly wider than shoulder width stance. With feet in hand, one partner drops into a squat position then returns to a standing position while the other maintains the plank.

5) Wheelbarrow: Each partner attempts to walk 10-15 yards per set, four or five sets total!

One partner holds the feet of the other while walking from a standing position. The other walks from the use of their hands while maintaining a plank.

CHEF’S CORNER

We always give special attention to how ingredients work together to not only enhance the flavor profile of our dishes, but also to ensure your body receives the full spectrum of nutrients in every meal. In some cases our chefs will pair certain ingredients because one will actually help the body maximize the benefits of the other.

For summer we are featuring two recipes from The Ranch 4.0 Chef Meredith Haaz that do just that. Start with a refreshing glass of Green and Lemon Iced Tea. Green tea is great for cancer prevention, but adding lemon will help maximize the body’s ability to benefit from the key antioxidants found in the green tea. Then have your own pizza night with her Peach and Pesto Pizza, offering a summer spin on a classic comfort food. Adding vitamin C (like lemon juice) and healthy fats (like the pistachios) to the pesto sauce will also help ready the body for the absorption of the iron and vitamin K-rich kale.

Iced Green Tea with Lemon and Ginger

Serves 6-8

4 teaspoons loose green tea (or 4 tea bags)
8 cups water
1 2-inch piece fresh ginger, peeled and chopped
2-4 teaspoons honey
4 lemons + more for garnish

Bring the water to a boil. Remove from heat and add the loose tea (or tea bags) and the ginger. Steep about five minutes. Strain the tea, stir in the honey and place in the fridge for 2-3 hours until chilled completely. Squeeze in the lemons and stir.
Garnish with lemon slices.

Calories 37
Fat 0.2g
Protein 1.5g
Fiber 1.5g

Cauliflower Pizza Crust
Makes 4 individual

2 cups shredded cauliflower (rice-sized)
1/4 cup chia seeds
1/2 cup water
1/2 cup almond flour
1/2 cup gluten free oat flour
2 Tablespoons nutritional yeast
1 teaspoon each dried oregano and basil
Salt and pepper

3-4 peaches, pitted and sliced
1 zucchini, trimmed and cut on a bias into 1/2 inch slices
1 cup arugula
Aged balsamic vinegar
Kale pesto, recipe follows
Almond ricotta, recipe follows (optional)

Preheat oven to 385 and preheat grill to medium.

In a bowl, whisk together the chia seeds and water. Set aside 5-10 minutes until all of the water is absorbed. In a large bowl, combine the shredded cauliflower, flours, yeast, dried herbs and a sprinkle of salt and pepper.

Add in the chia and mix until well combined. Season with salt and pepper. Using a 4 ounce ice cream scoop, place pizzas on a silpat lined baking sheet. Using your fingers, spread the dough into individual sized rounds. Bake for 20-25 minutes until golden brown.

Kale pesto:
1/2 bunch medium-sized kale leaves, torn from the stem
1 garlic clove, peeled
1 cup packed basil leaves
1/4 cup roasted pistachios or pine nuts
2 Tablespoons lemon juice
1/4 cup water or vegetable stock
salt and pepper to taste

Blend the kale, garlic, basil, nuts and lemon juice in the food processor or vitamix. With the machine running, pour in the water. The pesto should be thick. Add more water, a little bit at a time if needed to get the correct consistency. Season to taste.

Almond Ricotta:
3/4 cup blanched almonds
2 garlic cloves
4 Tablespoons lemon juice
1 teaspoon salt
Water as needed to blend

Place all ingredients except water in the blender. Blend, adding water until the mixture is fully combined and fluffy.

Lightly oil the peach and zucchini slices and place on the grill. Flip after about 3 minutes and cook for another 1-2 minutes on the other side. Transfer to a plate and cover to keep warm.

Build the pizzas by spreading the pesto on, topping with the grilled peaches, zucchini and some of the almond cheese. In a bowl, lightly toss the arugula with the balsamic vinegar and place on top.

Nutritional Information: Calories 441
Fat 27.1g
Protein 20g
Fiber 15.5g