7/14/2014 Nutrition Notes: Hydration Wisdom; Greek-stuffed Zucchini, High Protein Oat Flax Pancakes

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Nutrition Notes

July 2012 Water Wisdom and Hydration Fun in the Garden! ______________________________________

Did You Know.... Sun Tea Caution!

In last month's issue I provided a link about how to make suntea. I have since learned that making sun tea can actually be ahealth risk, especially for those with immunity issues. Certainbacteria normally present in water can grow too quickly in thewarm medium of the sun tea. A safer alternative to sun tea is refrigerator tea: fill a pitcherwith a quart of cold water, add 4-6 tea bags, and refrigerate atleast 6 hours or overnight. Squeeze the tea bags and remove.Serve over ice.

Water Wisdom and Hydration Here in the Midwest we are having a scorcher of a summer.And everywhere you look people are toting around waterbottles, iced coffees, and sports drinks. Interestingly, a recentcommentary in the British Medical Journal says over-hydrationactually poses a bigger threat (to athletes) than dehydration. The key is in our ancestral origins: we evolved as long distancehunters on the arid savannahs of Africa and inherited thecapacity to regulate our body temperatures during prolongedhunting and gathering in dry heat despite large losses in total

In This Issue

Water Wisdom andHydration

Fun in the Garden:Vegetarian Greek-Stuffed Zucchini, HighProtein Oatmeal FlaxPancakes withBerries

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body water (we are the only mammal with this ability). We don'tregulate our fluid balance on a moment to moment basis.Instead we are "delayed" drinkers, correcting our electrolyteand fluid deficits at later meals. This means there is no need tocompletely replace any fluid deficit as it develops either at restor 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 throughoutthe day). The beverage companies have done an excellent marketingjob convincing us we need to "stay ahead of our thirst" to be

optimally hydrated. However, even a 2% increase in total bodywater can lead to impairments in athletic and mentalperformance. Higher levels can lead to confusion, seizures,coma, and even death. According to the study author and sports medicine specialistDr Tim Noakes, healthy athletes face almost no risk ofdehydration during endurance events. Serious health risksoccur only when total body water is decreased by 15% or morewhich would require 48 hours in a desert with no water! In factmost athletes who collapse during workouts or competitionhave exercise-induced postural hypotension and the primarytreatment is recovery in a head down position, not increasedfluid intake. Completion of exercise with thirst indicates mild dehydrationand those athletes need to eat and drink to replace theirelectrolyte and fluid deficits. Athletes who finish exercisewithout thirst do not need any specific treatment. As for casualathletes who use sports drinks to enhance their performance,Dr. Noakes suggests "if they avoided the sports drinks theywould get thinner and run faster." Take Away Tips:

Except for the very young and elderly, most of us candrink according to thirst. Of course you want to use goodsense and avoid prolonged outdoor exposure in very hotweather. Be mindful of those extra calories you may be ingestingfrom sports drinks, smoothies, "iced" coffees, andfrappes.

Contact Me If you or someone you know needs help improving their diet,

7/14/2014 Nutrition Notes: Hydration Wisdom; Greek-stuffed Zucchini, High Protein Oat Flax Pancakes

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click here to contact me.

Fun in the Garden! I am harvesting so many cucumbers and yellow squash thesedays I can hardly keep up! In fact I just donated a dozen ormore to our local food shelf. If you have more than you canhandle 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 giftfrom my children...very handy for harvesting and hosing off asneeded!

Vegetarian Greek Stuffed Zucchini Zucchini and summer squash are best harvested when they aresmall and tender. But sometimes I find those hidden ones thatgot way too big before I found them! That's when I turn tostuffing them. This recipe features walnuts, feta, and lemon inthe filling, and sweet, juicy currants in the sherry-cinnamontomato sauce. Adapted from the Moosewood Restaurant NewClassic cookbook. Serve with a crisp cucumber, tomato, andolive salad. (This is a great vegetarian entree, but if desiredyou could add 1/2 pound cooked ground lamb or ground beefto the filling.)

7/14/2014 Nutrition Notes: Hydration Wisdom; Greek-stuffed Zucchini, High Protein Oat Flax Pancakes

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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 oil1 cup chopped onions4 cloves garlic, minced2 tablespoons tomato paste3 1/2 cups chopped tomatoes with juice ( ~ 28 oz.)2 Tbsp minced fresh oregano or 1 teaspoon driedoregano1/4-1/2 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 onions2 cloves garlic, minced1 tablespoon extra virgin olive oil1 cup finely chopped toasted walnuts1/2 cup crumbled feta cheese1/2 cup currants or raisins3 tablespoons fresh lemon juice2 cups cooked brown rice (could substitute with cookedquinoa or barley)1 cup panko tossed with a few dashes of olive oil1/4 cup grated feta cheese for garnish1/4 cup freshly chopped oregano for garnish

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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 sidesdown on the baking sheet. Sprinkle with the sherry orwine if using and cover with foil. Bake for about 20minutes, until yielding but still firm.

3. While the zucchini bakes, make the sauce. Heat the oil ina saucepan, add the onions and garlic, and sauté forabout 10 minutes, until the onions are translucent. Addthe tomato paste, tomatoes, oregano, cinnamon, andsherry. Then bring to a boil; reduce the heat and simmerfor 10 to 15 minutes. Add the salt and pepper to taste.Cover and set aside.

4. While the sauce is simmering, prepare the filling. Sautéthe onions and garlic in the oil for about 10 minutes, untilthe onions are translucent. In a bowl, combine thesautéed onions with the walnuts, feta, currants, and lemonjuice. Stir in the rice.

5. When the zucchini is tender, use a spoon to scoop out theflesh, leaving a thin 1/4 inch shell. Chop the flesh and addit to the filling.

6. Mound the filling in the shells and sprinkle with breadcrumbs. 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 stuffedzucchini on the sauce and top with grated feta andchopped oregano leaves. Enjoy! Serves 4

High Protein Oatmeal Flax Pancakes

I had a bumper crop of raspberries this month (the raspberriesin the picture were freshly picked that morning!). These delicate

7/14/2014 Nutrition Notes: Hydration Wisdom; Greek-stuffed Zucchini, High Protein Oat Flax Pancakes

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high protein pancakes make a delicious weekend breakfast.

3/4 cup rolled oats3 tablespoon milled flax (optional)1 tablespoon sugar or honey (optional)1/2 teaspoon baking powder1 cup cottage cheese2 large organic eggs, beaten1/4 cup milk (dairy, soy, almond, or rice)1/2 teaspoon vanilla

1. Place rolled oats in a blender and process until coarselyground into oat flour. Place in a bowl with the flax, sugar(if you are using honey instead, add it to the cottagecheese mixture), and baking powder and mix well.

2. In a separate bowl place cottage cheese, eggs, milk, andvanilla 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 eachside until golden brown.

6. Serve with mixed berries (I used raspberries,strawberries, and blueberries) and maple syrup. Makes 8pancakes.

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

I hope you are enjoying your summer and staying cool whereveryou are!

Sincerely, Sharon Lehrman, MPH, RD, LDNutrition Health and Wellness Copyright 2012 Sharon Lehrman, All Rights Reserved.This website is for informational and educational purposes only. Theinformation provided is not intended as a substitute for the care of a doctor. Ifyou suspect that you have a health problem, we urge you to contact yourphysician or local hospital for care.