Water Wisdom and Hydration 

Here in the Midwest we are having a scorcher of a summer. And everywhere you look people are toting around water bottles, iced coffees, and sports drinks. Interestingly, a recent commentary in the British Medical Journal says over-hydration actually poses a bigger threat (to athletes) than dehydration. 

The key is in our ancestral origins: we evolved as long distance hunters on the arid savannahs of Africa and inherited the capacity to regulate our body temperatures during prolonged hunting and gathering in dry heat despite large losses in total body water (we are the only mammal with this ability). We don't regulate our fluid balance on a moment to moment basis. Instead we are "delayed" drinkers, correcting our electrolyte and fluid deficits at later meals. This means there is no need to completely replace any fluid deficit as it develops either at rest or during exercise and people can drink according to thirst. (One caveat: our innate thirst mechanism can decline with age, so it is wise to remind elderly people to drink fluids throughout the day).

The beverage companies have done an excellent marketing job convincing us we need to "stay ahead of our thirst" to be optimally hydrated. However, even a 2% increase in total body water can lead to impairments in athletic and mental performance. Higher levels can lead to confusion, seizures, coma, and even death.

According to the study author and sports medicine specialist Dr Tim Noakes, healthy athletes face almost no risk of dehydration during endurance events. Serious health risks occur only when total body water is decreased by 15% or more which would require 48 hours in a desert with no water!  In fact most athletes who collapse during workouts or competition have exercise-induced postural hypotension and the primary treatment is recovery in a head down position, not increased fluid intake.

Completion of exercise with thirst indicates mild dehydration and those athletes need to eat and drink to replace their electrolyte and fluid deficits. Athletes who finish exercise without thirst do not need any specific treatment. As for casual athletes who use sports drinks to enhance their performance, Dr. Noakes suggests "if they avoided the sports drinks they would get thinner and run faster."

Take Away Tips: 

• Except for the very young and elderly, most of us can drink according to thirst. Of course you want to use good sense and avoid prolonged outdoor exposure in very hot weather. 
• Be mindful of those extra calories you may be ingesting from sports drinks, smoothies, "iced" coffees, and frappes.

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Fun in the Garden!

I am harvesting so many cucumbers and yellow squash these days I can hardly keep up!  In fact I just donated a dozen or more to our local food shelf. If you have more than you can handle from your garden, check with the food shelf in your area; most are thrilled to receive donations of fresh produce.

This wonderful tote from Burpee's catalog was a birthday gift from my children...very handy for harvesting and hosing off as needed!

Vegetarian Greek Stuffed Zucchini

Zucchini and summer squash are best harvested when they are small and tender. But sometimes I find those hidden ones that got way too big before I found them!  That's when I turn to stuffing them. This recipe features walnuts, feta, and lemon in the filling, and sweet, juicy currants in the sherry-cinnamon tomato sauce. Adapted from the Moosewood Restaurant New Classic cookbook. Serve with a crisp cucumber, tomato, and olive salad. (This is a great vegetarian entree, but if desired you could add 1/2 pound cooked ground lamb or ground beef to the filling.)

• 2 large zucchini or yellow squash ( ~10 inches long)
• 1/4 cup dry sherry (or white wine), optional

Cinnamon Tomato Sauce

• 2 tablespoons extra virgin olive oil
• 1 cup chopped onions
• 4 cloves garlic, minced
• 2 tablespoons tomato paste
• 3 1/2 cups chopped tomatoes with juice ( ~ 28 oz.)
• 2 Tbsp minced fresh oregano or 1 teaspoon dried oregano
• 1/4-1/2 teaspoon ground cinnamon (try 1/4 tsp first, taste, adjust at end)
• 1/4 cup dry sherry (or white wine)
• salt & fresh ground pepper

Filling

• 1 cup chopped onions
• 2 cloves garlic, minced
• 1 tablespoon extra virgin olive oil
• 1 cup finely chopped toasted walnuts
• 1/2 cup crumbled feta cheese
• 1/2 cup currants or raisins
• 3 tablespoons fresh lemon juice
• 2 cups cooked brown rice (could substitute with cooked quinoa or barley)
• 1 cup panko tossed with a few dashes of olive oil
• 1/4 cup grated feta cheese for garnish
• 1/4 cup freshly chopped oregano for garnish

1. Preheat the oven to 375*F. Lightly oil a baking sheet.
2. Slice the zucchini in half lengthwise. With a paring knife, score the flesh about 1/2 inch deep. Place the cut sides down on the baking sheet. Sprinkle with the sherry or wine if using and cover with foil. Bake for about 20 minutes, until yielding but still firm.
3. While the zucchini bakes, make the sauce. Heat the oil in a saucepan, add the onions and garlic, and sauté for about 10 minutes, until the onions are translucent. Add the tomato paste, tomatoes, oregano, cinnamon, and sherry. Then bring to a boil; reduce the heat and simmer for 10 to 15 minutes. Add the salt and pepper to taste. Cover and set aside.
4. While the sauce is simmering, prepare the filling. Sauté the onions and garlic in the oil for about 10 minutes, until the onions are translucent. In a bowl, combine the sautéed onions with the walnuts, feta, currants, and lemon juice. Stir in the rice.
5. When the zucchini is tender, use a spoon to scoop out the flesh, leaving a thin 1/4 inch shell. Chop the flesh and add it to the filling.
6. Mound the filling in the shells and sprinkle with bread crumbs. Bake, uncovered, for about 20 minutes.
7. To serve, ladle some of the tomato sauce onto 4 plates. Cut each zucchini half in half. Place a half of each stuffed zucchini on the sauce and top with grated feta and chopped oregano leaves. Enjoy!  Serves 4

High Protein Oatmeal Flax Pancakes


 

I had a bumper crop of raspberries this month (the raspberries in the picture were freshly picked that morning!). These delicate high protein pancakes make a delicious weekend breakfast.

• 3/4 cup rolled oats
• 3 tablespoon milled flax (optional)
• 1 tablespoon sugar or honey (optional)
• 1/2 teaspoon baking powder
• 1 cup cottage cheese
• 2 large organic eggs, beaten
• 1/4 cup milk (dairy, soy, almond, or rice)
• 1/2 teaspoon vanilla 

1. Place rolled oats in a blender and process until coarsely ground into oat flour. Place in a bowl with the flax, sugar (if you are using honey instead, add it to the cottage cheese mixture), and baking powder and mix well.
2. In a separate bowl place cottage cheese, eggs, milk, and vanilla and stir until well blended.
3. Add oat flour mixture and stir gently to combine.
4. Heat griddle or non-stick frying pan. Add a small amount of butter and oil and heat.
5. Drop scant 1/4 cup of batter in pan to form each pancake. Cook on medium for a few minutes on each side until golden brown.
6. Serve with mixed berries (I used raspberries, strawberries, and blueberries) and maple syrup. Makes 8 pancakes.

Optional ingredients:  chopped nuts (walnuts, almonds, pecans), sunflower seeds, chia seeds, dried fruit of choice 

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