Good Fitness Doesn’t Have to Cost an Arm and a Leg

To enjoy the glow of good health, you must exercise.”–Gene Tunney

For the past two months I have written a couple of pieces focused on the importance of incorporating movement into your life.  It is my belief that movement benefits everyone and can add years to your life and life to years.  Therefore, this month, I’d like to blow open the myth that fitness requires a gym or club membership and/or requires special, and often, expensive equipment.  Rather, I’d like to shed light on free, nearly free, and budget friendly ways to increase movement and exercise.

Remember, in a capitalistic society, corporations and businesses want to make money.  Not that there’s anything inherently wrong with that, but my point is that you do not have to buy into all the slick and pretty packaged marketing!  As a consumer, you DO have choice.  So when those social media pop-up ads try to convince you that you need this “exclusive, just-for-you, one-time only offer” for a studio/gym membership or the “latest, greatest, in-debt-til-die exercise equipment, you absolutely have my permission to walk away—for real.

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In fact, walking, according to both the Mayo Clinic and University Hospitals 

Network is considered, “just as good as any other form of exercise.”  Of course, walking at a steady pace for a given period of time is the best, but all forms of walking count towards your overall health.  Walking for exercise is free, all you need is a supportive, comfortable pair of shoes.  It can be completed solo or with friends.  Plus, it can be completed in a multitude of  indoor and outdoor sites.  However, walking isn’t the only inexpensive way to increase movement and exercise into your life.

You can do housework or yard work as a workout.  Cue your favorite up-tempo tunes, set a timer, if you’d like, and get to work.  Keep moving until the job is done or the timer rings–whichever works best for you. 

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If you have younger kids or grandkids, play with them.  Take them to a park if you don’t have access to a yard.  Better yet, ask them to join you while you walk, bike, hike a trail, or jog.  Play soccer, shoot some hoops, throw frisbee, toss a baseball or softball.  Other options include, but are not limited to, volleyball, pickleball, tennis, golf (make sure you’re walking if you want the full workout), badminton, and so on.  There are so many ways to move, play, and enjoy your kids/grandkids and even get to know some of their friends. Of course, all of these activities can also be enjoyed with friends!

Free workout options include walking, pushups, planks and walking up and down the steps of your house.”–Joe Cannon, MS, certified strength and conditioning specialist, NSCA certified personal trainer

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Make use of equipment at home and youtube videos (or other sites to which you may have access).  With just your body weight, a chair, and stool, you can get a whole body strength workout. You can even use canned goods and water bottles/jugs as “weights.”  Honestly, there are so many free workouts available online that require little to no equipment that can provide fantastic cardio and/or strength workouts.

Two worthwhile items I do regularly use are a quality yoga mat and athletic shoes.  Both of these are versatile and worthwhile investments.  The yoga mat not only can be used for yoga, but it can also be used for any type of exercise that requires time on one’s back, belly, hands, and/or knees.  This one time investment is portable; it can be used on a back deck or patio, carried to the park, or taken along when traveling.  Similarly, a pair of good-fitting shoes are just as versatile.  Personally, I am always willing to invest a bit more for personal service to determine a proper fit for a supportive workout shoe from my local neighborhood running/walking store. (Shout out to Robert’s Running and Walking Shop!) 

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Other pieces of inexpensive equipment to consider:

  • Exercise bands and/or tubing (love these inexpensive items!)
  • Free weights, kettlebells, and/or medicine ball (in light, medium, and “heavier” variations)
  • Jumprope
  • Step bench (can be used both for cardio and strength training)
  • Fitness ball (can be used for a variety of core exercises)
  • Exercise DVD or apps (many apps are free or a low-cost)

Learn to be a savvy shopper.  You don’t automatically have to buy from one place, nor do you need to purchase items all at once.  Gradually add pieces, and consider purchasing used items on Amazon, eBay, Facebook market, Goodwill, and consignment shops.  I am often amazed at what I find at both Goodwill and consignment shops for next to nothing.

Budget friendly pieces of exercise equipment can be gradually added to your collection. You can even build your own step bench.

Personally, I love to find free fitness plans on-line, and modify them to fit my age/fitness level.  There are so many good sites, many of which I outlined in a previous article.  Once you find a plan you like, there are no decisions to make.  Simply follow the outlined plan for the set-number of days/weeks.  Your heart, mind, and body will thank you.  One word of caution, however, be sure the plan is appropriate for your level of fitness.  You want to set yourself up for success, so choose wisely.

Other budget-friendly tips include:

  • Split a gym membership with a friend.  Many gyms offer a payment plan that allows you to bring a friend for “free” for x-number of workouts. 
  • Join walking or running clubs.  Many parks, walking/running shoe stores, and even some malls offer these for little to no cost
  •  Join community gyms.  Many religious centers and some communities offer gym memberships for little cost to no cost.
  • Try donation based classes.  Many yoga studios and community centers offer weekly donation classes that are paid as or if you can.

Bottom line, you absolutely do not have to pay much, if anything, for a quality workout.   Other than perhaps quality footwear, you can absolutely get an excellent workout without spending any of your hard earned money.  Therefore, don’t let budgetary restrictions keep you from putting a little pep in your step and vitality in your years. Exercise your right to ignore those money-mongering marketers, and take charge of your own health AND budget! 

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Chocolate Chip Muffins, gluten-free, plant-based options

Procrastibaking: the art of making muffins instead of whatever else you should be doing.”–as seen on INTO THE COOKIE JAR

I had work to do, but there it sat.  The lone, leftover banana.  Muddled and marred by dark brown spots, hiding its inner-sweetness.  Too mushy to eat, but perfect for baking.  But what?

Nosing around in my cabinets, I noticed a partial bag of chocolate chips.  Hmm?  Maybe I could bake chocolate chip cookies, but would I be able to use a banana in it?  Not sure if that would work, at least regarding taste.  Then, it hit me like a Monday morning: muffins!

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I was pretty sure that I had once read that bananas can be used as a substitute for an egg in a recipe.  Sure enough, for once, my memory was correct. One banana equals one egg. Now don’t get me wrong, bananas cannot do everything an egg can do when baking, but in a recipe such as this one, where I am also including vinegar and baking soda, bananas are a decent substitute.  

Speaking of vinegar . . . Why add it to baking?  Historically speaking, vinegar has been used in baking for centuries.  One such example was during the Great Depression when rations, such as eggs and butter, were limited.  One teaspoon of baking soda combined with one tablespoon of vinegar makes baked goods light and fluffy.  Even if you are using an egg, adding one tablespoon of vinegar to a cake, cookie, or bread recipe will help batter rise, increase moisture, and even brighten the color.  

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Regarding flours, you will notice that I chose a combination of two different types as well as oat bran.  This was an intentional choice due to the fact that I have celiac disease, so I cannot consume wheat.  Additionally, I wanted to increase the fiber/nutritional content of these muffins while keeping the texture light and fluffy side.  Think of it as a compromise–balancing out the white flour and sugar with the nutritional profile of oats!  Plus, I happen to like baking with oats and oat flour due to the texture and moisture oats tend to create while not lending an overpowering flavor.  Nonetheless, you could use almond flour, rice flour, or other preferred varieties. In fact, you could simply use nothing but all-purpose flour if that is your preference.  As long as the total amount of flour remains the same, most flours should be fine!

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Finally, feel free to play around with the stir-ins.  There’s up to one cup total, so make the recipe yours.  Stir in raisins, walnuts, peanut butter chips, dried cranberries, chopped dates, butterscotch chips, chopped pecans, and so forth.  Make the recipe fit both your taste preferences and/or the ingredients you have on hand. 

Once these muffins are baked and cool enough to serve, slather one with butter or your favorite nut butter.  Dip them in maple syrup–who says it’s for pancakes only?  Drizzle agave or honey over the tops.  Then again, eat ‘em plain–after all, they will be plenty moist! 

Customize this recipe, and make it work for you and yours!  Then, hit me up on social media, or send me an email, and let me know what variation worked for you!  In the meantime, enjoy procrastibaking! 🙂  

Chocolate Chip Muffins, with gluten-free, plant based options

Recipe inspired by Betty Crocker’s 40th Anniversary Edition Cookbook Betty Crocker’s Cookbook/40th Anniversary Edition Hardcover – September 1, 1991,

Allergy AwesomenessRhian’s Recipes, HealthyGirl Kitchen

Ingredients:

¾  cup oat flour*

¾ cup oat bran*

1 cup all purpose flour, gluten-free flour*

1 tablespoon baking powder

1 teaspoon baking soda

½ teaspoon salt

1 ripe banana

1 cup milk, any variation

½ cup sugar

1 tablespoon white or apple cider vinegar

2 teaspoons vanilla extract

½ -1 cup chocolate chips, gluten-free and/or vegan if desired/needed

½ cup chopped walnuts, optional

Sparkling sugar

Directions:

Preheat the oven to 350 degrees.

Line 12 muffin tins with parchment paper or nonstick cooking spray.

In a large bowl, mix together flours, baking powder, baking soda, and salt.

Mash banana in a medium bowl.

Stir in milk, sugar, vanilla, and vinegar.

Gently combine liquid ingredients into dry ingredients until just combined.

Fold in chocolate chips and/or nuts, if using.

Divide batter evenly among cups.

Top with extra chips, and/or sprinkle with sparkling sugar, if desired.

Bake for 15-20 minutes or until a toothpick inserted in the center comes out dry.

Allow muffins to cool in the pan for 5 minutes before turning onto a cooling rack.

Serve immediately.

Can store leftovers in the fridge for up to 3 days, or can freeze for up to 3 months.

After refrigerating or freezing muffins, reheat muffins before serving.

Makes 12. 

*Notes: Feel free to mix and match types of flours, and even leave out the bran, to suit your needs/taste preferences as long as the total amount of flour used equals 2 ½ cups.  Additionally, while I have to bake/eat gluten free and choose to eat plant based, you choose the ingredients that match your preferences.  Finally, you can use an egg, ¼ cup applesauce, or ¼ cup yogurt to replace the banana if desired or don’t have a banana on hand.

You’ll need two bowls.
Mix your dry ingredients in one bowl.
Mash your banana well.
Stir in wet ingredients with banana.
Pour wet ingredients into dry and gently mix.
Be sure to preheat oven and prepare muffin tins. I prefer parchment liners.
Stir in those luscious chocolate chips.

Divide batter evenly and top with desired toppings. I added mini chocolate chips and white sugar.
Allow muffins to cool on a rack, but feel free to serve warm!

Enjoy the yummy results of procrastibaking!

Seasonal Growth

“Every season is one of becoming, but not always one of blooming. Be gracious with your ever-evolving self.”— B. Oakman

This past May, John, my husband, and I were given nine tomato seedlings that our neighbor, Dianna, had started.  John purchased special potting soil, and I carefully planted those seedlings into large gardening containers.  They were my pet project this summer as I tended to them like a mother tends to a baby.  From suckering them to fertilizing them at specific points in the summer to monitoring the moisture in the soil to determine if I should water or not, I tried to be the best plant parent I could be. However, I knew that in spite of my best efforts, Mother Nature had more control than me.

Nonetheless, John and I ooed and awed over the plants’ first golden blooms.  We gleefully counted the tiny green orbs that first formed in place of the blossoms, and we celebrated as they grew bigger, and more petite tomatoes began to emerge.  As their color gradually transformed from chartreuse to a yellow-orange, and then gently evolved from an orange-red to scarlett, our anticipation mounted for a plentiful harvest, to the degree nine-plants could produce. 

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By the first week of August, we had a bounty of tomatoes.  None of them were particularly large, but they were bursting with flavor–the perfect tangy blend of sweet, tart, and acid.  With our first pickings, I cut-up fresh cucumber and tomato to add to shawarma-spiced chickpeas for me, and made bacon, lettuce, and tomato sandwiches on homemade bread for John.  Throughout the week, there were salad plates topped with aromatic, zesty tomatoes alongside dinner, and veggie sticks and tomatoes in bowls for packed lunch.  Oh, the ways we can, and do, enjoy tomatoes!

Last weekend, I was out picking more tomatoes, and I reflected on a conversation with my dad the previous week.  He lives in Melbourne, FL, about an hour or so, east of Orlando.  He and my bonus mom, Pam, have a fenced-in backyard that they have transformed into a tropical paradise.  Vibrantly filled with plants that would never grow here locally, thrive in their backyard as they continue to learn more about the growing seasons of Florida.

In that recent phone conversation, Dad and I discussed the plants they were currently trying to grow, and the ones they would soon plant, once the temperatures cooled and moderated.  One plant he was eagerly anticipating growing were tomatoes.  He explained his plan to plant a couple of seedlings, then several weeks later, plant a couple more, then he’d plant another a few about a month after that, and so on.  Apparently, unlike here, fall is the perfect time to plant tomatoes, and throughout the winter months, he gets to reap the harvest.

Therefore, when I shared with him how well my tomato plants were producing, he bemoaned the fact he could not yet have a fresh garden tomato, but of course, encouraged John and me to enjoy our season while we could.  Nonetheless, he was looking forward to the season when he, too, could enjoy a fresh slicer tomato on a sandwich or chopped up in a salad.  We talked some more about his different growing season, and the types of tomatoes he planned to try to grow this upcoming year before moving on to other topics at hand.

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As I reflected on this conversation while picking tomatoes, with each snip of my pruning shears, I was simultaneously filled with gratitude for each tender fruit, but I was also feeling a bit of sadness for the fact that I could not share these with Dad.  Then, I reminded myself that he would be enjoying tomatoes, most likely in December, January, and February when our area will be chilling to rain, sleet, ice, and snow with not a single fresh tomato in sight.  That’s when it hit me.

In the same way I can gather tomatoes in August and September, but Dad cannot until the winter months, we all have different growing seasons in life.  I began to think about all the ways in which we, as part of our humanity, often compare our current position in life with that of others in similar circumstances, age-range, or whatnot, and feel as if our situation/status falls short in comparison.  Personally, I often think of dreams and hopes I still hold for the future, but due to life, many of those notions must be put on-hold for the time-being.  However, the more I snipped tomatoes, the more I began to realize that perhaps instead of comparing, and thinking about where/what I think I should be doing, maybe I would be better benefitted to switch my focus to cultivating and nurturing those seeds of hope, and recognize that it’s not their growing season . . .yet.

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“Be aware of what season you are in and give yourself the grace to be there.”--Kristen Dalton

Just as it is the growing season for me in southern Ohio, but not for my Dad in central Florida, the same is true for life.  Our lives are filled with seasons too.  There are times when we must let go of notions and things that no longer serve us, like the trees do in fall, and the winds change the color of our lives with a flourish.  Other times, our lives are filled with great spaces of dormancy as harsh and bitter winds send us into a blanket of darkness.  Then, there are those moments in which we experience blooms of hope, sometimes even in the midst of a rainy season.  That is when the magic can occur.

Through our letting gos and goodbyes, through those dark and latent times, and even through downpours of sorrows and grief, there remain within each of us, planted seeds of possibility and potentiality.  Those seeds have their own growing seasons, but each person has different seasons and different times for harvesting.  It is our job to be aware of our season, cultivate our inner seeds, and trust that when the time is right, new growth will occur.

As it is wisely stated in the book of Ecclesiastes, “There is a time for everything, and a season for every activity under the heavens . . . .He has made everything beautiful in its time.” Therefore, we must put our faith in our Creator, and rest in knowing that our hopes and dreams are indeed being cultivated by a force greater than us; and when the season is right, our season for growth, and ultimately harvest, will one day come into fruition.

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There she goes . . . again, a parent’s prayer

There she goes.  There she goes again.  Racing through my brain.  And I just can’t contain. This feeling that remains.”–as performed by Sixpence None the Richer 

What is it about a child? No matter how old they are, the imprint of their tender ages remains with you, especially when you see them struggle.  You want to help, but you know that in order for them to transition, you must allow them to struggle and figure things out.  Sometimes, no advice is the best advice you can give your child as they journey along their own unique life path.

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Therefore, watching my own daughter, Madelyn, figure out her own way in the world has been a mix of bittersweetness.  Like many parents, I have observed her growing pains and celebrated her milestones.  I’ve cheered her on through uncertain times, and I have stood back when she needed her space to figure things out her own way.   Most of all, I have just loved her no matter what.

Of course, she also has her dad (John, my husband), grandparents, aunts/uncles, family, and friends who each offer their own unique form of perspective and support.  In fact, I am grateful for the influence and love bestowed upon her throughout her life from others. Their rich perspective and knowledge offer Maddie a quilted tapestry of life in which she can wrap up and take comfort at any time of need. 

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Therefore, as we recently helped Maddie move for graduate school to Athens, Ohio, a town where she did not know anyone, my mind raced to how fortunate she was, and still is, to have so much love and support, albeit at a slight distance, from that network of friends and family during this time of transition. While Athens is new territory for Maddie, it is familiar to John and me as it is home to our alma mater, Ohio University. With over 21,000 students enrolled in graduate and undergraduate programs on-campus (with a total over 28,000 when you factor in regional campuses), OU is by far, the largest university Maddie has attended since starting her college education.  

By contrast, the program in which she is enrolled is extremely small.  In fact, within her immediate field of study, art education, there are only three other students, two of which are married and with kids.  Not ideal circumstances for connecting and making friends.

Nonetheless, given the nature of Maddie’s program, a blend of working with two currently practicing Athens art teachers in their classrooms, a graduate assistantship, in-person classes, and virtual classes with a broader scope of students, Maddie will have much in the way of work to occupy her time.  

Athens, and the Ohio University campus, remains the ever charming setting I remember from all those years ago.  Situated alongside the Hocking River, amidst the iconic rolling hills, Ohio University is the oldest university in Ohio. From its historic Cutler Hall, the oldest building on campus, to its quintessential alumni gateway, and from the sprawling campus, filled with classically designed traditional, older-looking buildings, to its state of the art facilities contained within, Ohio University is certainly a source of inspiration.  Plus, it offers students a wide array of activities–no matter their interests.  

I couldn’t help but notice that the same energy I felt as an undergraduate all those years ago during the 1980s, still imbues the streets today.  Although the names of the businesses may have changed from back “in-the-day,” uptown remains vibrant and more lively than ever.  In fact, Maddie recently marveled at how busy those sidewalks and businesses can quickly become as the students embark uptown before, during, and after classes.  That said, like the other students, there is no denying, she too finds herself frequently drawn to that uptown vibe when her time permits.

On the weekend in which we first helped Maddie move into her apartment, John and I decided we needed to check out a few local spots for future dining and recreational adventures.  To begin, we found a fantastic location in which to stay, just outside of Athens proper, and approximately 10-15 minutes from Maddie’s apartment.  It’s called The Barn at Shamrock Farm, and it can be found on Airbnb and Facebook.  We were fortunate enough to stay during a discounted weekend, which made it a much more budget friendly option, right along the price point of local hotels. 

Unlike the hotels, however, The Barn offers so much more in the way of amenities and space. Host Kerry, and her husband, Michael, were incredibly responsive to their guests, and their property is located amidst the idyllic scenery of a working farm. From the stunning and comfortably appointed house/barn to the ample out-of-doors seating area and additional fire pit, and from the meandering trails over which stretch your legs for hike to all the special touches found throughout the entire home and property, this Airbnb rental is perfect for those looking to visit Ohio University or those desiring a weekend getaway!  

While there, John and I discovered, along with Maddie, several dining options that we found both enjoyable and tasty.  With regards to casual dining for breakfast, lunch, and/or coffee/snacks, we visited Fluff Bakery and Bagel Street Deli. Both of these diners offered personal, attentive service, freshly made food at a pocket friendly price level, perfect for the budget-minded student and parent alike. Both unique establishments offered a blend of made-to-order items, along with freshly baked goods, and crisp, colorful bowls of salad and fruit. If you’re a bagel fan or fond of baked goods like us, then both of these spots are for you!

Additionally, we tried a couple of local restaurants for evening meals.  The evening of the actual big move, we were sweaty, tired, and very hungry.  After communication with Kerry, back at The Barn, she and Micheal recommended the casual atmosphere of Gran Ranchero.  This allowed us to get away from the busyness of uptown, relax, unwind, and enjoy some comforting, traditional Mexican food.  This establishment did not disappoint!  Not only was the staff attentive and efficient, the beverages were cold, the food was exceptionally fresh and tasty, and we all left with full stomachs!

The following night, we were just as worn out and hungry, so we went with another local favorite, Pizza Cottage.  With a menu brimming with not only a wide variety of pizzas, but also wings, salads, pasta, calzones, subs, desserts, and so much more, Pizza Cottage filled the bill with our desire for comfort food after another long day of work.  The atmosphere was casual and light, the service was friendly and quick to offer help/suggestions, and the food was the perfect blend of spice, sweet, salt, and tanginess that one would expect from a casual Italian eatery.  

In the end, there remains that familiar parental pang now that Maddie is once more away on a new life adventure.  Still, it is worth remembering the old adage, “Give them roots, and give them wings.”  

Therefore, my prayer for all of the dear daughters and sons heading off in a new life direction. . .  May Divine Providence keep them all safe; may they learn, grow, and thrive in their new environment. May they be girded in the knowledge that even on their most challenging day, they are supported, loved, and encouraged by a community of loved ones back home. And, may they always return home safely. 

Godspeed to all young adults entering, or returning to, a new phase along life’s journey.  May you soar . . .

Plants roots us in the present moment

Biophilia: Love of living things and nature that human beings innately possess”–hypothesis of Edwin O. Wilson 

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This summer, I have relished time spent caring for both my indoor and outdoor plants.  While I don’t have many compared to other gardeners and indoor horticulturists, I find that I don’t need a larger number to reap the benefits of caring for plants. In fact, I continue to be surprised by the numerous ways in which nurturing plants increases my sense of well-being, and my recent research dive supports this, and so much more, too.

First, the back story.  I have always been drawn to plants and nature.  As a young girl, I drove my mother nuts stealing popcorn kernels from the kitchen, filling paper cups with yard soil, and planting those kernels in those soil-filled cups.  I’d set them in my bedroom window sill, water them when they were dry, and watch them grow.  The part that really got to my mom was when I fancied myself a scientist, and I began conducting my own “experiments” by placing those corn filled paper cups in different windows, and even in a bathroom without a window, to see which plant grew best, making notations in a self-made booklet. 

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Additionally, my dad was wonderful for taking my sibs and me for walks in the woods behind our house. While walking, he would point out the different trees, identify the various nuts, and pause for us to take in the marvels of mushrooms, tiny flowers, ferns, or other low-lying plants of interest that as kids, we might not have otherwise noticed.  In addition to all of the wondrous sights, there was an abundance of scents, sounds, and even fanciful touches to fill our young minds with wonder–only I am not so sure that we always felt that way when coming in contact with brier bush! Nonetheless, both of these childhood experiences never left my heart.

Fortunately, I married someone who loves the outdoor space as much as I do, and thus our travels typically include some form of nature exploration.  However, my relationship with growing my own plants did not get rekindled until the past several years.  Oh, to be certain, I tried caring for and raising plants in fits and starts, but my attempts most often ended in the Death Comes to the Plant written in tandem with complete lack of proper care and yours truly.

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“Your intuitive powers increase when you are with plants because your mind is silenced and you become more aware of the present moment.”–Sanchita Pandey

I should firmly state, before I go any further, that I have MUCH more to learn when it comes to plant care, and I still have my fair share of murderous flops.  However, that is the wonderful thing about caring for the few plants I have successfully not assassinated, I am growing right along with them. One thing I do know for sure is that when I am fully focused on plant care, my mind is firmly glued in the present moment, and all other worries and stresses of my life fade, momentarily, from my awareness.  

Nurturing plants can reduce stress and anxiety. In fact, researchers in the UK concluded that working plants, whether indoors or out-of-doors, depending upon the patients’ setting, increased feelings of well-being among those with anxiety, depression, and even dementia.  In fact, in one town in England, Manchester, there are general practitioners so-called prescribing potted plant care for patients who are experiencing depression, anxiety, and loneliness.  Programs such as those known as “horticultural therapy” and “Docs prescribing plants” were only just the tip of the iceberg in my research

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Along the same stem, plants have also been shown to expedite patient recovery from long-term illness in the hospital as seen in studies dating back to at least 2002.  Patients with scenic views of nature or those who have plants and/or flowers within their surroundings, needed less pain medication and/or spent less time in the hospital than those patients who did not have these botanically natural sights. 

Additionally, NASA scientists, way back in the 1980s, determined that low-light houseplants demonstrated the ability to improve indoor air quality by reducing the amount of indoor pollutants and toxic substances. NASA even offers a complete list of approved plants. Studies on this topic have since been conducted at both Virginia Tech and Washington State University have further established that house plants are efficient air cleaners and that even having as little as 2% of the room filled with plants will create an impact on air quality. 

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Not only do houseplants clean the air, they moisturize it as well.  This is important during the winter season and in arid environments that tend to have little moisture in the air.  The vapor plants regularly release can be beneficial for those who regularly suffer from dry nasal passages especially. Furthermore, believe it or not, there are some plants that release oxygen into the air throughout the day.  One of them is a common house plant known as the Snake Plant and the other is the Gerbera Daisy, which is not commonly grown indoors, but with proper care can survive two to three years.

Other noted and researched benefits of plants include, but are not limited to

  • Increased focus and productivity, in the work and school environment
  • Increased and sharpened attention span
  • Improved positive outlook at work–even Amazon got into the research
  • Improved cognition
  • Serve as a reminder that our actions have power
  • Demonstrate in real time the importance of completing little things
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Growing plants can be such a meditative and calming act. Their care unites us, if only for a few moments, to the present moment.  Nurturing house plants, or any other gardening endeavor, serves as a reminder of the miracle of life and our natural link to nature. With each drop of a dead leaf, plants remind us of the importance of dropping that which no longer serves us. When plants wilt and droop from lack of care, then perk back up from the simple act of watering, it is a reminder that we too can recover from wilting periods of time. Tending to plants further reminds us it’s ok to go through seasons of dormancy, and plants further remind us that when something isn’t working, it’s also ok to troubleshoot or ask/search for help. 

In the end, at least for me, caring for plants fosters the joy of biophilia, my own inner craving for growth alongside nature, and my deeper, more expressive connection to our shared Creator, the ultimate horticulturist.

Watermelon Replenisher

“The USDA has found that watermelon actually stimulates the release of excel perspiration, so heat stroke will not be on your radar so long as you have a cold one in your hands.”11 Foods That Help Prevent Heat Stroke | Eat This Not That

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It’s that time of year, back to school.  With the start of school comes all of the fall team sports’ practices in the August heat and humidity.  From band camp to preseason soccer practice and all other sports in between, it is the sweaty time of year!  With all that sweat comes the risk of dehydration.  Despite coaches’ best efforts to encourage kids to drink, athletes often leave August practices depleted of essential fluids, salts, and electrolytes.

In fact, according to the Collegiate and Professional Sports Dietician Association, the average athlete loses about 1-3 liters of sweat per hour of intense physical activity. With that loss of sweat is also salt, specifically, depending upon the size of the athlete, anywhere from 1,380 to 5,520 mg of salt per hour. Along with water and salt, the athlete is also losing significant amounts of chloride and potassium as well as smaller amounts of magnesium and calcium. 

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What’s more, losing as little as two percent of body weight in sweat can impede an athlete’s performance. Therefore, it is important for athletes to remember to hydrate before, during, and after practice.  Maintaining electrolyte balance throughout the day is especially crucial when an athlete participates in two-per-day practices, which are often popular during the month of August. 

Of course, electrolytes can be found in a wide variety of prepackaged sports drinks, but they can also be found in whole food sources. Salt is particularly easy to find by simply adding salt to foods and beverages; however, it can also be found in nuts/trail mixes, pretzels, and crackers.  Meanwhile, broccoli, almonds, yogurt, and milk products are good sources of calcium, while peanut butter, cashews, almonds, pumpkin seeds, spinach, and beans (legumes) are high in magnesium. Potassium can be found in peaches, potatoes, kiwi, banana, dark leafy greens, citrus fruits, and watermelon! 

Photo by Daria Shevtsova on Pexels.com

Recently, my daughter, Maddie, came home red-face and sweat-soaked after an intense out-of-doors workout session.  While she’s more than old enough to take care of herself, I couldn’t help but feel concerned about her level of hydration and asked what she thought about watermelon slushie.  I asked this because I knew she loved watermelon, and I suspected it would be a refreshing way to rehydrate.  She liked the idea, so we talked about what a watermelon slushie could include, and together we came up with a recipe.

Obviously, the main ingredient had to be watermelon. But what else, if anything, should be added?  Maddie suggested collagen powder because it is a great source of protein and would not detract away from the taste-star of the show, watermelon.  Of course, if it was going to be a slushie, we both knew it would also need ice. Then, she suggested lime juice–not too much, just a hint of it, and she further suggested sweetening it up a bit with a teaspoon of sugar combined with a packet of her favorite stevia brand.  We threw it all together in a blender and hoped for the best!

It turned out better than we had hoped! We have since made it three more times and have found, the sweeter and riper the watermelon, the better the slushie. However, we did learn a couple of taste notes. First, if you are not a salt with watermelon person, don’t add the salt.  Secondly, too much lime can overwhelm the slushie, especially if you are not particularly fond of the flavor of lime.

On the nutritional side, it is worth noting that watermelon is nearly 92 percent water! In addition to being high in potassium, it is also a good source of magnesium and calcium. It contains l-citrulline which may help alleviate muscle soreness associated with intense exercise.  Furthermore, watermelon is a good source of a multitude of vitamins and antioxidants making it a fantastic exercise recovery fuel! 

Here’s to all those summer athletes of ALL ages.  No matter what age, if you’re exercising or working out-of-doors in the August heat, then you’re sure to be sweating! So rehydrate with the sweetheart of summer fruits:  watermelon.  And, if you’re feeling a little frisky, you could also make this recipe and add in a splash or two of your favorite adult spirits for a cool, light-hearted, and refreshing cocktail hour on the home patio or deck.  

Regardless of the variation you choose to make, stay safe and hydrated during these dog days of summer.  

A beautiful flower arrangement by and from my daughter alongside her Watermelon Replenisher.

Maddie’s Watermelon Replenisher

Ingredients:

4 cups cubed, seedless–or seeds removed– watermelon

2 servings favorite collagen powder (can substitute vegan version or scoop unflavored protein powder)

2-4 packets of Stevia or other favorite sweetener (can substitute 2-4 teaspoons of sugar or use a combination of the two, which is what we do)

1 teaspoon to 1 tablespoon lime juice–depending upon taste preference

Dash of salt, if you’re a “salt on watermelon” person

2-3 cups of ice

Directions:

Blend all ingredients in blender until slushy consistency.

Divide into two large glasses.

Garnish with lime slice or mint leaves if desired.

Makes 2 large or 4 small slushies

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Moving into health for every body: Tips for fitting additional movement into your routine

“Changing ‘exercise’ to ‘movement’ was a game changer for me . . ..” –@brittanilancaster (Tik Tok)

Last month, I wrote about the importance of rethinking exercise and the benefits of incorporating movement into your daily activity.  Nevertheless, it isn’t always easy to plan, begin, and stick with a program.  You may have the best of intentions, only to be derailed by life.  Don’t feel guilty or ashamed by this–many of us, including myself, have been there on more than one occasion. Consequently, I am not writing to preach or make you feel bad. Guilt is not, in my opinion, a sustainable motivator; however, as I have previously stated, mood does follow action.  Therefore, this month will focus on actionable steps to starting, or returning, to a routine plan of movement.  

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 Honestly, the best form of movement is the one YOU will enjoy doing, but in case you’re not sure, here are a few considerations. 

  • Solo or buddy/group system. Personally, I think it’s important to know if you’re a solo-type of exerciser or one who would stick to a program better with a buddy or a group.  Some people prefer, and are more likely to follow through, with an exercise buddy or group.  While others tend to like more solo endeavors.  Knowing your preference may increase your chances of a more positive movement experience.
  • Choose an activity that you like.  It goes without saying, but I am going to state it again, if you dread exercise, you are probably not going to stick with it.  Ideally, find a form of exercise that makes you feel happy, empowered, and/or confident.  Do you love talking and/or sharing the latest juicy tidbits with a friend?  Then, choose an activity that allows you to do that while moving, such as walking.  Do you crave alone or quiet time?  There are many types of exercise that can lend you that much needed head-space for “me-time,” such as walking, biking, or strength training to name a few.  Are you motivated by instructors or group energy? Try one of the myriad of group fitness classes offered by gyms, fitness centers, or studios. And by all means, if you try one form of exercise, and you don’t like it, don’t throw in the proverbial sweat towel, try something else! 
  • Be realistic and start small.  In an ideal world, we would all follow the Department of Health and Human Services guidelines and exercise moderately 150 minutes per week–typically divided into five days for 30 minutes per day.  However, your schedule may only allow for three or four days and/or 15-20 minutes per day.  That’s okay.  Commit to a realistic routine and time.  Better to work within your schedule and be consistent with lesser amounts, than to do nothing at all.
  • Make it part of your weekly routine. Brainstorm ways to reduce or eliminate barriers.  Schedule exercise times into your smart calendar and set reminders, so nothing else can be scheduled during this time period. Schedule workouts with a friend in advance to build accountability, or use smart watches and/or fitness apps that allow you to link with friends, during workouts. Set out clothes, water bottles, equipment, snacks, and so forth, ahead of time. (I actually lay out all of my workout clothes for the week, set them in one stack by the bathroom, so I can grab and go quickly each morning.) 
  • Remember to reward yourself.   “If I do this, then I can do this.” Think about what really motivates you, and then set mini-goals towards that reward. It could be as simple as giving yourself permission to watch your favorite guilty-pleasure TV series for thirty minutes after completing a workout, or heading to your favorite local coffee or smoothie shop with a friend after completing a week’s worth of goal workouts. With consistency, health rewards will also naturally begin to occur, such as, sleeping better, greater sense of self-esteem, reduction of stress, lowered blood pressure, etc.
Photo by Polina Tankilevitch on Pexels.com

“Day 29 of exercising for mental health. Finally feeling like myself again.  I can’t believe I’ve gone my whole life without this.  Love watching my heart and lungs get stronger so quickly.  Getting my appetite for life back.”–@claraandherself (Tik Tok)

Barring any health issues, here are a few ideas for working around common obstacles that often occur when starting and/or maintaining an exercise program.

  • Have flexible expectations. Sure, we’d all like to look and move like a Marvel or DC superhero, but that’s not realistic, especially when first starting a new exercise routine or new form of exercise.  As the saying goes, “Rome wasn’t built in a day,” and any exercise program takes time.  However, little-by-little, improvements do occur, including moving with greater ease, less fatigue, feeling overall better/stronger, or even sleeping better.  It won’t happen overnight, but with a fair amount of consistency, improvements will occur.
  • Self-kindness and self-compassion always. Nobody is perfect. Kick ideas of perfection out of your head. Setbacks, illness, injuries, and other unplanned interruptions are going to happen.  If you miss a day here or there or if you have a time span in which your workout plan went out the window, don’t let it derail your overall goal of lifelong wellness. Offer yourself the same compassion and understanding that you would offer a friend.  Then, as soon as you can, get back to it–even if it means easing back into it or changing/adjusting your plan
  • Avoid the all or nothing attitude. You do not need to spend hours each day engaged in exercise to reap the benefits.  Even modest amounts of time will benefit your physical and mental well-being, and that could even include 5-10 minute movement breaks interspersed throughout your busy day!
  • Slide day mentality. Don’t get me wrong.  I am not giving you permission to let exercise slide.  Instead, while you may have certain days/time you prefer exercise, be willing to slide a workout to another time or day of the week in order to accommodate week to week schedule fluctuations.  Likewise, if you’re short on time, reduce your total workout time.  A short workout is still better than no workout at all!

I encourage you to banish those limiting beliefs about movement and exercise.  Ignore the toxic, guilt-inducing, body-shaming misinformation about exercise circulating on social media.  Exercise movement is all-inclusive and should be a positive experience for EVERY BODY.   

Photo by Mikhail Nilov on Pexels.com

Of course, I am not a medical professional, as such, it’s always best to talk to your family health provider before beginning a new movement program.  That said, as a so-called “non-athlete,” exercise has made a huge impact on my own physical and well-being, and I’ve watched it do the same for so many other dear ones in my life.  It is my hope that if you are not currently incorporating much movement into your life, you will consider starting today.  If you  already embrace exercise, keep it up, and while you’re at it, grab a friend to move with you!

Wishing you the best health, Dear Reader!

Banish any limiting beliefs you have about exercise.  Ignore the toxic perfect perfect body images of exercise as well as misinformation.  Exercise is all-inclusive and should be a positive experience for EVERY BODY!
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Let your Life Be a Work of Art

“Make your lives a masterpiece, you only get one canvas.”–E. A. Bucchianeri, Brushstrokes of a Gadfly

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I recently came across the line, “Let your life be a work of art.”  These words were spoken by the late Thich Nhat Hanh, and they inspired me to reflect upon their deeper meaning.  As often happens, I could feel the tendrils of my brain entwining around this notion and exploring all of its complexities.  In fact, the next day, I found myself in meditation asking myself how to “live artfully” and contribute more beauty to the world.

It seems to me that all lives are pregnant with possible ways to share unique artistry with others. While I know, as Bucchianeri once wrote, we only get one life canvas, I’d like to think, that with the gift of each new day, we are each bequeathed a new canvas on which to create. Therefore, how do we bring about awareness and intention to our daily opportunity to create quality life art? 

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I think many great religious and thought leaders would point to nourishing your innerworld as a start. Initially this may sound self-centered.  However, I am reminded of the repeated directive instructing passengers, when flying on an airline, “put the oxygen mask on yourself first before helping others.”  This is because you cannot be of assistance to another person, if you don’t have a one true source for life. 

Therefore, it makes sense to foster a rich, more faith-filled inner life in order to create a more inspired and productive outer life.  Personally, I know when I mindfully start my day with time set aside for thoughtful devotion and contemplation, my actions are apt to be more harmonious and positive with others.  In fact, I find that if my inner world is unclouded, my actions and choices are more thoughtful and in better service to others.  

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That said, I don’t think it’s a linear or perfect process, but a gentle ebb and flow. When we seek, pray, read, meditate, and/or focus upon living more peacefully, as described in most major religions, we can then draw from a wellspring of faith, purposely seeking guidance for serving others.  However, that doesn’t mean we always remember to do that.  Mistakes, stress, anxiety, emotional overload, and so forth, can take us off our A-game for a span of time, but like a swing responding to gravity, our faith can draw us back to the path. 

The more we return to cultivating that inner-world, the more we begin to live in closer alignment with our higher purpose.  Life, it seems, begins to evolve and flow with greater ease, enhancing our ability to constructively contribute to the world and others around us. The greater the sense of ease, the less resistance and/or friction in life, thereby allowing for more effective and productive communication and actions.  Thus, the “art” we hope to create in life, organically continues to evolve and spread to others.  

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 In fact, at least based upon my current reflections on the subject, it seems to me, the more we get clear in our inner world, the more we learn to accept responsibility for our own actions and choices.  As we assume more responsibility for our own actions, we can begin to also foster more responsible reactions as well.  In fact, when our reactions become more moderated and considered, the more effectively we can generate a sense of calm, creating less distress in our own lives and the lives of those around us. 

Of course, writing about “life as art” is easier said than done. Nonetheless, I do believe it is worth trying. As with any work of art, the process is often filled with struggle, but as any artist can tell you, the process of creation can often be messy and imperfect.  Therefore, learning to artfully live with more intentionality and tempered reactivity is a process also permeated with struggle as it takes awareness, time, and a large quantity of patience with self and those around us. 

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However, by repeatedly returning to the cultivation of our inner life, our hearts and minds are gently reminded to remain in alignment with the higher purpose of our faith.  Even after those less-than-stellar days, that we all experience, we can return to our practice and consciously redirect.  In the end, this not only benefits you, but others also profit by your choices, and even more so, by your example.  This give and take of constructive and purposeful living creates a dynamic design of a colorful criss-cross of actions and interactions.

Admiring the beauty of a large pot of flowers, vincas, on my front porch brought me full circle in this “living artfully” thought exploration.  The flowers began as four tiny individual plants. In spite of all the crazy weather, the vincas have multiplied ten-fold, it seems, with eye popping color. The vincas are a reminder that our lives can flourish in similar fashion. 

Our Creator designed us with the ability to withstand dry times, heavy rains, and even stormy seasons. However, the more often we return to nurturing our inner world, the better able our True Source can work through us. By more frequently listening and surrendering to that deeper voice of God, the more we allow our lives to become the design of the Creator’s hands; and like the vincas on my porch, our lives can become unique and colorful works of art to which Hanh encouraged so many years ago. 

By creating the practice of cultivating our inner world, we can become aligned with our higher purpose.  Through the ebb and flow of practice, we learn to accept responsibility for actions, consider our reactions, and allow the "art" of our life to flow with greater ease.
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Good or bad, this too shall pass

“There are some things you learn best in calm, and some in the storm.”–Willa Cather, The Song of the Lark

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“This too shall pass.” 

How often have we been told and/or likewise used that phrase?  Typically, this phrase is spoken during times of trouble, stress, or suffering.  However, what about during the good times– those really sweet, special moments?  Why don’t we say those same words then?  Wouldn’t it be worth acknowledging that this wonderful time period cannot last forever either?  Now, before you think I am writing like a Negative Ned or Donavan Downer, cast your rod alongside my line of thinking, so we can fully explore these open waters.  

In life, good, bad, and temperate moments will rain down upon us.  Sometimes life serves up a spring storm, blowing in fast and furious, momentarily soaking us, but then moving on quickly, no worse for the wear.  These are those momentarily stressful times, usually only lasting a few hours, or at the very least, no longer than a day.  Typically, with a good night’s sleep, the negativity is released, and by morning light, you’re gifted with the start of a new day, refreshed enough to handle any remaining raindrops of the previous day.

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However, there are times when it seems like one day of storms follows another day.  I am often reminded of these times during the summer when there are consecutive days of hot and humid weather with afternoon storms that can be quite fierce.  Sometimes, this type of weather pattern can go on for weeks, much like troubling circumstances life can serve up. 

We’ve all experienced those periods.  For example, the car breaks down, the air conditioning unit goes out, all while trying to navigate a daunting unforeseen health, personal, or professional crises.  News headlines add further stress, and even the most mundane of tasks begins to feel like, “one more thing I have to do.”

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Personally, it is during these difficult times that I am reminded of how I take normal for granted. The grind of the day-to-day work routine may often have us looking forward to the weekend. However, when a crisis strikes, I’d give anything to go back to that so-called grind again without the outside drama, distress, and distraction.  

Similarly, we can often take our health for granted, complaining about aches, pains, stiff joints, and the like.  However, when tossed into the throes of a serious illness, our outlook may seem different. We find that we long for the days when our only complaints are stiff hips, low back ache, or overall fatigue. 

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At the beginning of the month of July, a week of hot, humid, stormy weather swept through the area in which I live.  Each afternoon or early evening, severe storm alerts were posted in the area. One particular evening, a severe storm warning was posted with a strong wind advisory, and a potential for power outages. This was the third such weather alert in as many days.

Within the hour, rumblings of distant thunder could be heard.  Minutes passed as the thunder grew louder, and rain drops began to fall.  Gradually, the intensity of the rain began to grow. It wasn’t long until window shaking thunder was reverberating throughout our home with luminous lightning bolts crashing towards earth as the rain intensified. As gales of strong winds swept through the valley in which I live, the power went out. 

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Sitting there in the fading light, surrounded by the storm, I began my usual grumbling about the power going out. However, in the middle of my spouting, it occurred to me.  I was dry.  Our roof was not leaking.  Food was in my cupboard and refrigerator–although, I was keeping it closed for the time being. We had plenty of clean water.  My family was safe.  There was a mode of transportation outside our home if, for some reason, we needed leave.  

What more could I ask for?  Besides, the storm would pass, and eventually, the power would be restored–even if it took days–which, thankfully for us, it didn’t.  It was in this moment of reflection that an often repeated phrase, “This too shall pass,” crossed my mind.  

Photo by Martijn Adegeest on Pexels.com

Storms pass.  While we may not be able to see when they are going to pass, they ultimately do move on.  It may take days, weeks, months, or even a year or more, but the downpours of life do fade.  Therefore, why don’t we more frequently push the pause button during calm-after-the-storm moments and appreciate them?  Why don’t we take more time to feel and express gratitude for the sweet, exciting, and even average times of life–really savor the fullness of those less challenging moments because they, too, shall pass. 

Both calm and stormy times can offer us lessons–lessons of strength, stamina, perseverance, appreciation, gratitude, and even acceptance. For many of us, myself included, it takes the challenging moments to teach and/or remind us how to weather and ride out storms.  These times of intensity bring us face to face with the present moment as life storms cannot be ignored–they demand our attention.  Unfortunately, it is the calm, steady-as-it-goes time periods of life which can all too often be overlooked and not appreciated nearly enough.

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Next time, a storm moves through the area in which you live, observe it closely.  Tune in to all of the chaos and turmoil that accompanies it.  AND THEN, intentionally discern the calm that follows. Take notice of the birds as they resume their singing, the return of insects buzzing, and resumption of all those surrounding precious life sounds that create the uncelebrated mundane muzak of life.  

Allow those opposing meteorological moments to serve as a reminder that no matter what type of weather life serves up, it all passes.  Storms of life may vie for our attention, providing us with numerous lessons of fortitude and resilience with each experience for which we can be grateful (at least afterwards). However, let’s remember to enjoy and appreciate those moderate to mild days.  They, too, provide valuable lessons, quietly dishing up the joy and peace that can be found even in the most monotonous routines of life. 

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I Can’t Believe It’s Not Apple Crisp: A sneaky and sweet way to use an overabundance of zucchini

Summertime Farmer’s Market Dessert

“Vegetables are a must on a diet. I suggest carrot cake, zucchini bread, and pumpkin pie.”–Jim Davis

There is an oft repeated cautionary tale reminding parishioners to lock their car doors during the summer months when attending worship services.  Otherwise, when you return after service, your car will have been gifted all the extra, and unwanted, zucchinis from a neighbor’s garden!  

My mom recently repeated that story to me, and it made me think of my grandmother, her mother, Helen.  As a child, my siblings and I often stayed with my maternal grandparents during the summer months, and we came to know much of the ins and outs of their life.  This understanding of their life grew even greater during a two year stint in which I lived with them, as a young adult.  And, that day-to-day life revolved around projects/chores around the house, their church community, family, and most importantly, mealtimes–with special emphasis on summertime produce for freezing, canning, and, of course, eating! 

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For example, during the summer months as a child, Pappaw grew a garden, as did all of their neighbors and fellow church community. Throughout the summer Pappaw gave extra vegetables to neighbors and friends.  In return, they reciprocated with their bounty.  Their in-home summer diet was supplemented with regular trips to a nearby produce stand, one town over from the little community in which they lived.  

Therefore, even though, as a young child, I grew up surrounded by distinct aromas, vibrant colors, and a wide variety of shapes of summer produce.  Half-runner beans, strung and broken into pieces cooking on the stove in a pressure cooker; sweet ears of corn on the cob, shucked, boiled and ready to be served up with tubs of “oleo;” glass jars of a neighbor’s sorghum syrup ready to be drizzled over biscuits, fresh bell peppers–although they called them “mangos”–chopped and ready for salads, sauces, or other recipes, and thinly sliced beefsteak tomatoes sprinkled with salt were common weekly summer meal features. Summer desserts featured strawberry shortcakes and blackberry cobblers, as each of those fruits came into season.  Other summertime desserts included watermelon wedges cold and salted, along with fresh summer melons, cut in half, and filled with ice cream or cottage cheese.

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Then came the two years that I lived with them.  No longer were my grandparents able to grow, manage, and maintain their garden, but it didn’t stop their neighbors and community members from sharing the bounty of their gardens with them.  Cue stage right, enter the oversized zucchini–countless oversized zucchini covering the kitchen counter from well-meaning garden-growing church community members!

Grandmother would cut up those zucchinis with fresh peppers, onion, and tomatoes.  Then, she’d season them and cook ‘em all up together–sometimes on the stovetop, like a stew, and sometimes in the oven with cheese and bread crumbs on top.  Her favorite variation was something she called zucchini boats in which she sliced large zucchinis in half, smothered each half in spaghetti sauce, sprinkled the sauce with parmesan, and baked them until golden brown in the oven. Finally, Grandmother Helen also baked zucchini breads and zucchini cakes–sheet or layer with cream cheese or buttercream icing.  Therefore, I absolutely believe that she would have loved the recipe that follows.

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Here’s to my grandparents’ summer time vegetable meal memories. And remember, if life gives you lemons, I mean zucchinis, then here’s a way to turn them into a sweet, summertime dessert!  It may have you saying, “I can’t believe it’s not apple crisp!”  

P.S. Be sure to tag me on social media, or reach out to me via email if you make this!

I Can’t Believe It’s Not Apple Crisp:

Summertime Farmer’s Market Dessert

Gluten-Free and Vegan Options

Ingredients:

Filling:

6 cups peeled, deseeded (if large) and cubed (think thick pineapple chunks) zucchini* (About 5 medium store-sized zucchini/squash)

½ cup sugar or pure maple syrup

¼ cup lemon juice

1 ½  teaspoon apple pie spice (Can substitute with 1 teaspoon cinnamon, ¼  teaspoon nutmeg, & ⅛ teaspoon allspice)

2 tablespoons all purpose flour, gluten-free if needed

Streusel Topping:

1 cup oats

¾ cup all-purpose flour, gluten-free if needed

¾ cup brown sugar

½ teaspoon cinnamon

½ cup cold butter, cut into pieces (can use vegan variety)

Directions:

Peel and cube zucchini.

Over medium heat, add prepared zucchini and all filling ingredients EXCEPT flour.

Allow to cook down, approximately 10-20 minutes, or until zucchini chunks are super soft when pressed with a spoon.   

Stir in flour and allow to cook 3-5 more minutes, or until flour has been well incorporated and filling has thickened.  

Meanwhile, preheat oven to 375 degrees.

Spray 8×8 or 9×9 square baking dish with nonstick cooking spray.

In a medium bowl, mix together oats, flour, brown sugar, and cinnamon until well blended. 

Cut in cold butter into mixture, using a fork or pastry blender, until crumbly, careful not to overmix. Set aside.

Spread zucchini filling mixture evenly into prepared baking pan.

Sprinkle with streusel topping mixture.

Bake 30-45 minutes, or until topping is crispy, golden brown and juices are bubbling along edges.

Allow to cool 15-20 minutes before serving.

Makes 6 generous servings or 9 smaller servings.

Feel free to top with favorite ice cream or whipped topping if desired.

*Feel free to experiment with other summer squashes, such as, yellow squash, crookneck squash, pattypan, cousa squash, and zephyr varieties 

Peel zucchini 🥒

Cut them up into pineapple chunk size.
MIx the filling up, add it to pot, and cook it down.
MIx together dry ingredients for streusel.
Cut cold butter into streusel mixture.
Bake it up until top is crispy and golden brown, and the juices are bubbling around the edges/sides.
Serve it up, once cooled!

Here's a sweet way to get a serving of vegetables in, and it will also help you use up all of those zucchinis your neighbors love to share! 🥒
With or without topping, you won’t believe it’s not apple crisp!