Zucchini .....zucchini .....and more zucchini!

I planted just one zucchini plant this year (I've learned from experience to limit the number of seeds planted in spring!); yet this one plant is very prolific (our rainy start to our summer seems to have contributed) and today I harvested several. So what to do with them? In the past I have baked zucchini bread in all shapes, sizes and flavours, froze several packages to be used later in soups and stews ....or more zucchini bread, given it away ....only to have more given to me! This year I decided to let google help me out and found several recipes that look awesome. Now I can't say I've tested all these recipes but have tried a couple already - they were great so want to share.

I also researched the health benefits of zucchini (which I learned is actually a fruit). Some of these claims seem somewhat inflated, but this vegy/fruit certainly isn't going to hurt us and if it does all that it says below, we better start eating!

• Zucchini helps cure asthma, as it contains Vitamin C, which is a powerful antioxidant and has anti-inflammatory properties.
• The vegetable is known to help prevent diseases like scurvy and bruising, caused by the deficiency of vitamin C.
• Regular intake of zucchini effectively lowers high homocysteine levels in the human body.
• The vegetable can help prevents risk of having multiple sclerosis (MS).
• Zucchinis have high water content (over 95%), high nutritious value and contain a very low amount of calories, so they make the perfect snack item for people on diet.
• The vegetable contains useful amounts of folate, potassium, and vitamin A, necessary for proper functioning of the human body.
• Zucchini contains Vitamin C and lutein, both of which are known to be good for the eyes.
• The vegetable is a good source of vitamin B6, riboflavin, manganese and a lot of other nutrients.
• Eating zucchini is known to help the body in supporting the arrangement of capillaries.
• Regular consumption of the vegetable can help protect the body against colon cancer.
• Zucchini is believed to be beneficial in preventing heart disease and related symptoms, such as high cholesterol.
• The rind of zucchini contains the nutrient beta-carotene, which is known to be full of antioxidant properties and thus, helps protect cells against oxidation damage.
• The vegetable proves to be a good source of magnesium and phosphorus, the nutrients essential for building and maintaining healthy bones.
• Zucchini is rich in vitamin C, another powerful antioxidant that can provide protection against cardiovascular disease.

These simple zucchini recipes will make quick work of even the most prolific zucchini and summer squash plants. They have the ease and lightness needed during the hot months with zucchini is in season.

1. Zucchini Frittata

Photo © Molly Watson

This Zucchini Frittata – an Intalian-style omelet – is simple and tasty. Make it as the centerpiece of an elegant brunch, a healthy lunch, or quick dinner. Just add a fresh salad and a bit of bread to complete the meal.

2. Zucchini Fritters

Photo © Molly Watson

Zucchini Fritters are a quick and tempting appetizer – although I've been known to make a salad and call the whole thing dinner!

3. Grilled Zucchini

Photo © Molly Watson

Small and medium zucchini can be simply halved lengthwise, brushed with oil, sprinkled with salt, and set on the grill. Larger specimens can be but into thick diagonal slices. Serve drizzled with balsamic vinegar or a bit of basil dressing to great effect.

4. Zucchini Pickles

Photo © Molly Watson

These Zucchini Pickles are inspired by the ones made and served at Zuni Café in San Francisco. They are easy, refrigerator pickles, so there is no need to boil or "can" them. A bit of turmeric is responsible for the brillirant chartreuse color.

5. Zucchini Mint Pesto

Photo © Molly Watson

Zucchini Mint Pesto is delicious on hot pasta, as a dressing for pasta salad, or spooned over simply cooked chicken or fish. It freezes beautifully, so it's a great way to use up those piles of zucchini that start to show up in some gardens come August and September.

6. Zucchini Salad

Photo © Molly Watson

Shaved Zucchini Salad is quick and impressive. Bonus: it can be prepared a bit ahead of basic tossed salads with no ill effect. Mix things up a bit and make this Zucchini Mint Salad, too.

7. Zucchini Pasta

Photo © Molly Watson

Strips of zucchini tangle up with the twists and turns of fussili (corkscrew) pasta in this easy, tasty pasta dish.

8. Early Summer Ragout With Zucchini

Photo © Molly Watson

The key to this ragout is to use very tiny carrot and zucchini. Ideally, you would only need to quarter them lengthwise to get "bite-size" pieces. Larger specimens will work just fine, but the stew (oops, I mean ragout) will have a less refined air and it will involve a bit more prep work as you cut the vegetable to the right size.

9. Mid-Summer Vegetable Pesto Soup With Zucchini

Photo © Molly Watson

This pesto soup (or soupe au pistou to be French about it) simmers the ripe vegetables of summer into a light soup flavored with a dollop of fresh made pesto.

10. Late Summer Vegetable Stew With Zucchini

Photo © Molly Watson

When the garden goes crazy or you haul home just a few too many veggies from the farmers market, try this Late Summer Vegetable Stew to make quick and tasty work of your bounty. It's delicious on its own, it doesn't mind being turned into a topping for polenta either.

Play time in the mountains

We tend to get caught up talking about fitness and often neglect the payoff of being in good health and functionally fit.  This is about using the fitness we have to enjoy the phenomenal area we live in. 

We were fortunate to have time to go and wander about in the National Parks that are right next door to us in the East Kootenay and with good weather we visited some favourite hikes and found some new ones that were just a road sign to us previously. 

The link to fitness is this; the more able we are, the more enjoyment we get from these types of activities.  Getting to those stunning vistas and enjoying a PB&J and a cool drink of water with people you care about is as "priceless" as it gets.  Its really a life affirming and wondrous activity and its so accessible to most of us at any time. 

So, if this is at all inspiring to you, and you haven't taken a walk in some area that is special to you, take a hike, take a friend and enjoy the rewards of being fully alive. The workout programs can be parked for a day or two while you enjoy the rewards of the efforts you've put in, and besides your heart and lungs don't care what gets them working.  Have a great August,

John

and here's a link to some more photos of the area:

http://www.flickr.com/photos/photojam09/sets/72157627265275223/show/

Kedging

This was a lesson learned from the book "Younger Next Year" by Chris Crowley and Henry Lodge - the Kedging Trick.  Never heard of it - it goes like this.

Years ago, sailing ships sometimes had to resort to kedging to get out of trouble.  The Captain would have a light anchor (a kedge) loaded into a long boat and rowed half a mile or so away.  They would set the anchor and everyone back on the big boat would pull like demons on the line, literally hauling the ship to the anchor.  They'd do it again and again until they got where they had to go.  It was alot of work but often the only way to overcome a tide that's pulling you into a lee shore or to get under the desperately needed protection of coastal batteries.

So ....kedging:  Climbing out of the ordinary, setting a desperate goal and working like crazy to get there.  To save yourself.

It's not easy to keep exercising everyday year in and year out - we falter, sometimes skipping whole weeks.  We all need to do a little kedging now and then to keep ourselves motivated - something like booking an adventure trip, running a marathon - skiing, hiking or whatever - something that's beyond our abilities and requires hard training and commitment for months to get in shape to handle it .....or taking up some entirely new sport or activity.  Sounds like alot of trouble, but it's fun and it works.  We need tricks to keep interested and motivated and kedging is a great way to do this!

"Younger Next Year" is an excellent read - recommended for anyone over the age of 40.
http://www.youngernextyear.com/index.php.
Debbie

Outdoor Exercise

It's summer and because this season is waaaayyyyyyy too short in Canada, we all look for ways to spend more time outside - maybe we're no longer sun bathing at the beach in our bikinis, but we enjoy the warmth of the sun and the benefits of longer days of sunlight.

If you refer to the Workouts and Resources page, you'll find an outdoor workout that can be done just about anywhere with minimal equipment/props.  Intensity is monitored by RPE (Rate of Perceived Exertion).

Also, if you live in Cranbrook, try out the Adult Outdoor Fitness Center at the RecPlex.  There are 12 different machines that work all major muscle groups along with your own body weight as resistance.  Each machine has simple instructions and a diagram to assist you so no need to fear not knowing what to do.

On regular occasions you will find one of Cranbrook's Sr. Ambassadors on-site and available to assist you with technique and variations.  If you want to include a bit more cardio, you can walk or jog around the equipment between Sets.  Lots of folks are using this equipment now - so you might make some new friends while you're there .....I sure have.
Debbie

Perceived Exertion

Often we are asked "how hard should we work out?" or "when do we know to push ourselves a little harder?"  These questions relate to exercise intensity and there isn't an easy answer, especially if you are new to exercising. 

With experience, you will learn to monitor intensity by monitoring your heart rate and there are a variety of ways to do this.  In our Fit Over 50 classes, we talk about a couple of these methods such as 220 - Your Age x Percentage  ....and also the Karvonen method which takes into consideration your resting heart rate.  However, we found that participants where getting confused and the focus became the heart rate, rather than the exercise.  Heart Rate Monitors are also excellent tools but again, you need to know your target heart rate in order to use them effectively.  We have found that using Perceived Exertion is often the best way to monitor intensity, especially for those with little experience.

There are also a variety of Perceived Exertion charts called Rate of Perceived Exertion (RPE), but we have found using the scale of 1 - 10 to be the easiest to remember and use effectively.  The following chart is my favourite:

Level 1: I'm watching TV and eating popcorn

Level 2: I'm comfortable and could maintain this pace all day long 

Level 3: I'm still comfortable, but am breathing a bit harder 

Level 4: I'm sweating a little, but feel good and can carry on a conversation effortlessly 

Level 5: I'm just above comfortable, am sweating more and can still talk easily 

Level 6: I can still talk, but am slightly breathless 

Level 7: I can still talk, but I don't really want to. I'm sweating like a pig 

Level 8: I can grunt in response to your questions and can only keep this pace for a short time period 

Level 9: I am probably going to die 

Level 10: I am dead

Generally you will want to keep your workouts in the Level 6 - 8 range and only occasionally (ie:  once a week) push yourself to reach Level 9.  Beginners will want to stay closer to Level 6 but over time and with experience, you will feel okay pushing yourself a little harder.

It's all about monitoring yourself .....so please avoid Level 10!
Debbie