Labor Day Park Workout
Post by Olivia Martino, Certified Personal Trainer and Co-Owner, Nourish Northwest
What does a day off of work mean to a personal trainer? Extra time to workout! What does a day off during the most beautiful month of the year mean? Take that workout outdoors!
This is one of my favorite park workouts and it was designed perfectly for Mt. Tabor. If this park is not accessible to you, try and find a park that has a set of stairs and you can still do it as is. No stairs? Just do a run during the stair sections, preferably uphill!
Begin with a warm up. This could be making your way to the start of the stairs either in a light jog or a walk. Take a deep breath.
And… you’re off! It doesn’t matter how you get up those stairs, you will get a workout any way you slice it. Walk ’em, run ’em, take ’em two at a time, or mix it up! Your heart rate will be pumping and your legs burning.
Take a break when you get to the halfway point of your staircase. At Tabor, there’s a main road that is a good place for a stop. Here, you are going to do 20 straight up and down squats. Then you’re off again to for another couple sets of stairs. Find another good stopping place. At Tabor the huge concrete circle is a great spot. Here you are going to do some core work. Get into the plank position and bring your left knee to touch the outside of your left elbow. Repeat with your right side. Do 9 more on each side.
Last set of stairs and find a park bench, table or ledge that is a good height for push-ups. Do 10 push ups, followed by 5 tricep dips. Repeat the set.
It’s back down the stairs you go. Stop at the bottom. Deep breath.
And go! This time at your first stopping point you are going to do 10 walking lunges in one direction and then come back by doing 10 more walking lunges. As soon as that’s completed, hit those stairs again. The next stopping point hit the mat on your back and bring your legs straight into the air. Lift those shoulders up off the ground and try and reach those toes. You probably won’t actually touch them but you are reaching towards them, keeping your shoulders off the mat the whole time. Do 20.
Last set of stairs and up to a park bench again for some arms. You are going to do the same thing as you did last time. 10 push ups, followed by 5 tricep dips and repeat.
You are awesome!!!!!! You made it! Need more? Do the whole thing again. Happy day off!
More Peaches and a Recipe
Post by Paula Jahn, Co-owner and Registered Dietitian at Nourish Northwest
Last week, Olivia wrote about Nourish Northwest’s annual peach picking day. Third time’s a charm because we hit the season and the day just perfectly. Olivia treated her peaches sensibly with freezing, dehydrating, and reduced sugar canning. I went the decadent route. (She’s a better dietitian). First, I made a peach, nectarine and strawberry crisp. Okay, I confess, this one was pretty healthy. Topped with oats, almond flour, and pecans, it made a wonderful oatmeal topping. See recipe below.
I would have eaten it with ice cream, but I had an even better plan: make peach ice cream! I was excited to try my new ice cream maker and I can’t think of a better combination than peaches and cream. I didn’t hold back and made the real deal with a custard base and lots of heavy cream, following a variation on this recipe.
The ice cream was a success: so rich and silky with bits of fresh diced peaches. I love how fast homemade ice cream melts since there are no fillers or stabilizers. A small amount really does satisfy.
But, I agree with Olivia. The best way to enjoy a just-picked summer peach is just like this:
Peach, Strawberry and Nectarine Crisp
Ingredients
4 cups fruit, cut into chunks (combine peaches, nectarines and strawberries)
1/2 tsp real vanilla extract
1/2 cup almond meal
1/2 cup roughly chopped pecans
1/4 cup coconut sugar or light brown sugar
pinch sea salt
4 Tbsp room temperature coconut oil
Preparation
- Preheat oven to 350 degrees F.
- Add fruit directly to an 8 x 8 baking dish. Stir in vanilla.
- Add crisp ingredients to a mixing bowl and mix with hands until all of the coconut oil is evenly distributed.
- Add to the top of the fruit in an even layer.
- Bake for 40-45 minutes or until the fruit is bubbling and the top is crisp and golden.
A Tradition in Peaches
Post by Olivia Martino, Registered Dietitian and Co-Owner, Nourish Northwest
Some traditions just naturally come to be and for the ladies (and little guy) of Nourish Northwest, peach picking is now in it’s 3rd year as an annual tradition. Each summer we have gone out to Sauvie Island to enjoy the day and pick one of our favorite seasonal fruits. Every year, we have come up with different ways to use our harvest.
In 2012, we made one major mistake: we went a little too late in the season. The first week of September was the last week that peaches were still on the trees. The only drawback to this was that we had to use what we picked almost immediately, so we only picked just enough to eat fresh for the week and to make delicious peach shortcakes. Clearly, the mistake we had made was not really that bad.
In 2013 it was pouring as we headed to Sauvie Island in late August. All decked out in rain boots and coats, the sun came out halfway through our picking and we had a gorgeous day. The time was perfect for picking and we picked a ton! The mistake this year: freezing incorrectly. Overly excited about the number of peaches I picked, I sliced them all about and jammed them into 3 gallon sized bags as soon as I got home. They froze into one juicy clump and it was impossible to chip away a serving of peaches. I had to defrost a the whole bag and once, was not able to get through them all and had to end up throwing some away.
That brings us to August 15th, 2014. The peaches were perfect, as was the day, and we picked a variety of ready to eat and not as ripe peaches. Learning from past mistakes, I had big plans for this year. I picked 16 pounds and wanted to preserve them in a variety of ways.
I got home and realized that again, I had maybe gotten a little overzealous. I had to get to work on these guys.
I decided to immediately freeze the really ripe ones but to do it the right way this time. The first step was to boil them for about 1 minute to get the skins off. Cutting an “X” in them makes the peeling process a lot easier, and so does blanching them.
The next step was the crucial one: laying them out on a large baking sheet in a single layer and freezing them until rock hard. Then I moved them to small sandwich bags, so if for any reason they do clump together I will only have to defrost a small portion. I now have 15 bags of peaches that I can’t wait to chow into during the cold months when I’m longing for summer!
The next thing I wanted to try was dehydrating some peaches. I cut them in thin slices and put them in the dehydrator at 135 degrees for 14 hours. Super tasty, but seems like a waste as they shrink into tiny pieces, transforming 10 peaches into less than a cup of dried ones.
The 3rd thing I wanted to try was canning. I have never canned before and was intimidated by the process. I’m so glad I decided to give it a try because it really wasn’t very hard. I am so excited about the possibilities of this preserving technique for next summer. I found this website super helpful and followed the recipe but reduced the sugar to a minimal amount and added a lot of fresh grated ginger. I only did one jar of peach butter because I didn’t want to waste any peaches if I messed up. I’m definitely going to open it up mid winter and freshen up my oatmeal!
Three years into this tradition and I have learned a lot both from mistakes and from trying new things. So out of freezing, canning, baking, and dehydrating, what is my favorite way to enjoy a peach!?!
7 Ways to Prepare Zucchini
Post by Paula Jahn, Co-owner and Registered Dietitian at Nourish Northwest
Fall is approaching, but not before bushels (bundles, scores, loads!) of zucchini and summer squash grace/burden us with their overabundant presence. Around this time of year, any acquaintance with a garden will start off loading their harvest on your doorstep. Farmers’ market tables are a sea of small green and yellow baseball bats.
For all their ubiquity, Olivia and I were just talking about how, for some reason, we don’t ever get sick of zucchini and summer squash. Perhaps the relatively short summer season in the Pacific Northwest makes afraid to turn our noses up at anything that represents sunshine and warmth, or maybe it’s because these summer vegetables are so versatile. Either way, the key to keeping your interest in this uniquely summer vegetable is to get creative. Here are seven ways to prepare this delicious and mild vegetable:
Grill: This is a no-brainer if you have an outdoor grill and a hot kitchen. Cut squash lengthwise into 1/4’’ slabs, brush with oil, sprinkle with salt and grill until crisp-tender. These zucchini “steaks” are great on their own or layered in a vegetarian sandwich with fresh tomato and pesto.
Roast: If you have air conditioning, or live in a cool summer climate, roasting does magical things to all vegetables. Crank up the oven to 400 degrees, chop up the summer squash into big cubes, toss with olive oil and salt and roast for about 15 minutes. Use this method for pretty much any vegetable, in any season.
Sauté: This is my go-to method for summer squash. Cut into coins or half-moons and sauté in large pan with oil of choice. Add herbs, garlic and spritz of lemon juice at the end of cooking. A fool proof way to make zucchini tender, juicy and caramelized.
Raw: This is a new way to eat summer squash for many. Raw zucchini has a wonderful al dente bite and soaks up sauce and dressing beautifully. Shave with a vegetable peeler or a special spiralizer to make ribbons or noodles. Toss with lime or lemon juice, salt, pepper and oil. There are lots of raw zucchini ribbon salad recipes out there. Pick your favorite!
Hidden: Why stop at savory? Zucchini’s mild flavor and moisture content make it perfect to be grated into sweet muffins, bread, or pancakes. Or, make zucchini patties as a main dish for dinner. Grate excess summer squash and freeze to use in baked goods in the winter!
Pickled: Quick pickles are a perfect way to preserve the harvest for over a week. Try this recipe: http://www.101cookbooks.com/archives/quick-pickled-zucchini-recipe.html
Dehydrated: Kale chips are all the rage. If you have a dehydrator, you can make seasoned zucchini chips the same way. They are a perfect way to not only preserve the summer, but they can be taken on hiking or backpacking trips where vegetables are often scarce. They are light, crisp, and nutritious. Try these here.
My Five Favorite Area Hikes
Post by Olivia Martino, Certified Personal Trainer and Co-Owner, Nourish Northwest
One of the main reasons that I chose to live in the Northwest is the abundance of natural beauty we are surrounded by. Not only is it amazing to look at, but my personal trainer brain views every mountain, river, trail, waterfall etc. as an opportunity to get a great workout in. When I first started to exercise, like many others, I didn’t enjoy it. I set a timer to 30 minutes and repeatedly cycled my legs around and around on an elliptical machine. If I was lucky enough to snag a machine with a tv at the gym, I caught up on my reality tv shows. But I viewed it as a chore, didn’t enjoy it and despite committing to going to the gym regularly I wasn’t in shape. But I didn’t really know how else to get my exercise in. Growing up in upstate New York, we had some hiking trails, but I didn’t know anyone that utilized them and they were mostly flat through the woods with no rewarding views.
When I moved to Seattle several years ago, I went on my first real mountain hike with a group of friends at Snow Lake. I remember thinking it would be easy, as I worked out regularly and thought I was in decent shape. But wow… I learned quickly that my cardiovascular endurance basically was nonexistent and the burning in my legs was an entirely new sensation. It was really, really tough for me. When we reached the top it all became completely worth it as I took in the vast mountain views and the alpine lake below us. I had never seen anything like this and it was breathtaking; totally worth all the physical pain. A hiking addict was born. Ever since then, I have really built up my endurance and my leg strength and have loved exploring all that this part of the country has to offer us. So here are a few of my favorite hikes I have done throughout the past few years. They vary in difficulty and distance away from Portland. All info about the hike itself is taken directly from portlandhikersfieldguide.org, which is an awesome resource that helps you find a hike based on all sorts of different criteria. Hope you find this helpful and have a chance to get out there!
Start point: Cape Horn Trailhead (off of highway 14 in Washington)
Distance: 6.8 miles
Elevation gain: 1630 feet
Difficulty: Moderate
This hike is probably my all time favorite. It’s pretty close by, it’s challenging but do-able and it has it all: views of the city, landscape, waterfalls, the gorge and a good mix of uphill hiking with some easier flat sections mixed in. If I have a visitor in town, this is the hike I take them on. It also has a really nice, well-maintained area for eating lunch at.
One thing to note is that a huge section of this loop trail is closed from February to July to protect the falcons. Part of the hike is still available and still worth it, but you will miss out on some of the good parts! Cape Horn is a must do!
Start point: Lower Macleay Park Trailhead (approximately NW 28th and NW Upshur)
Distance: 5 miles round trip
Elevation gain: 900 feet
Difficulty: Moderate
I like this hike mostly because it is accessible. It’s starting point is right in Northwest Portland, so you don’t even have to leave the city to get there. It’s perfect when you only have a little bit of time or want to squeeze in some exercise before work. It is also a great one to take visitors to because it offers a beautiful panoramic view of the city, including Mt. St. Helens and Mt. Hood if it’s clear out.
Start Point: North Neahkahnie Mountain Trailhead (the Oregon Coast near Manzanita)
Distance: 5.4 miles
Elevation gain: 1450 feet
Difficulty: Moderate
Every so often I get a craving for the coast. Actually, it’s pretty often. I love the feeling of the air and the vastness of the water. It does wonders for my well-being. Quite often I end up camping on the coast but I have actually done this hike as a day trip as well. I left by 8 am and was back by 6. Just one other thing to love about living in Portland.
Start Point: Saddle Mountain Trailhead (off of Highway 26 towards the Oregon Coast)
Distance: 5.2 miles round trip
Elevation gain: 1600 feet
Difficulty: Moderate
I love this hike because it is so different from any hike I had ever done. You’re hiking a lot of the way on a ridgeline of basalt and get views of the coast and several mountains. It’s a great length and level of difficulty and all around beautiful.
Starting Point: Smith Rock Trailhead (Eastern Oregon, pretty close to Bend)
Distance: 3.8 miles
Elevation gain: 1000 feet
Difficulty: Moderate
This hike is a little bit of a drive. I recommend making a trip out of it and staying in Bend or camping near by. It is well worth the trip. This is my favorite hike I have ever done. It’s not long but it is fairly strenuous. The views and the terrain are like nothing I’ve ever seen. You are not near Portland anymore and it shows. I hate to use the word breathtaking yet again, but it is. Take a weekend trip and make sure to do this one sometime!
There are so many other hikes out there to chose from. What are your favorites?!