ENERGY BAR RECIPE
It is flexible to change, you can substitute other cereal types. You can also decrease the sugar and it turns out well. (You can find the brown rice syrup at Tara’s food – though corn syrup is cheaper and available everywhere – it is not as healthy).
You can also add or substitute any dried fruits like cranberries etc (I get most of it at Tara’s –
their un-sulphured apricots are the best!).
You can also add some carob or chocolate chips too!
Also, I sometimes add a tablespoon or two of Molasses for added nutrition.
1½ cup rolled oats
1 cup crispy rice cereal
¼ cup sesame seeds
1½ cups dried apricots (un-sulfured)
1½ cups raisins
½ cup protein powder
½ cup toasted wheat germ
1 cup brown rice syrup (or corn syrup)
½ cup granulated sugar
½ cup reduced fat peanut butter
1½ teaspoon vanilla extract
½ teaspoon cinnamon
Butter flavored or any oil cooking spray
Preheat oven to 350. In 13"X18" nonstick jelly roll pan bake oats, cereal, and sesame seeds, until toasted, about 15 min., stir occasionally.
Meanwhile chop apricots (food processor works well) transfer to a large bowl. Add raisins, protein powder and wheat germ: toss with hands to mix. Stir in hot oat mixture. Lightly coat jelly roll pan with cooking spray (very important so bars do not stick to bottom of pan.)
In heavy saucepan over medium-high heat, combine rice syrup and sugar; bring to a boil. Reduce heat to low, stir in peanut butter, vanilla, and cinnamon. I stir until PB is melted. Quickly pour cereal over oatmeal mixture and stir well. With wet hands or spatula, immediately spread warm mixture into jelly-roll pan, pressing into a thin even layer. (Caution if you work too slowly, the mixture will harden and will be very difficult to spread). Chill until firm, at least 4 hours.
Cut into 2"X 3" bars. Bars can be wrapped individually in wax paper or foil, or stored in an airtight container with wax paper between layers. They can be refrigerated up to 4 weeks or frozen for longer storage.
Tuesday, October 26, 2010
Friday, October 01, 2010
Monday, September 27, 2010
Bikes versus cars: Who pays their fair share for Vancouver's roads?
If you are an avid cycle commuter this should make your choice a little sweeter.
Vancouver's roads?
City does have 'free riders' problem, but it's not what you think
By Don Cayo, Vancouver Sun September 25, 2010
Cyclists ride along the Burrard St. bike lane in Vancouver. Plans are now underway to complete separated bike lanes from the Burrard Bridge to the Dunsmuir Viaduct across the downtown core.
Cyclists ride along the Burrard St. bike lane in Vancouver. Plans are now underway to complete separated bike lanes from the Burrard Bridge to the Dunsmuir Viaduct across the downtown core.
Photograph by: Gerry Kahrmann, PNG
VANCOUVER - Bike riders or car drivers? Who are the free riders who fail to pay their fair share of the cost of building and maintaining the city’s roadways?
In Vancouver’s raging bike-car debate, where most people stand tends to depend on where they sit — whether perched on a saddle or ensconced in a car.
But, while you can make a case that neither group pays its freight in a direct way, the facts are clear: People who don’t drive much — including most true bike zealots — significantly subsidize those who drive a lot. And in any kilometre-by-kilometre comparison of city residents who travel exclusively by one mode or the other, drivers tend to pay less than their real costs, while riders pay more.
Given how drivers are incessantly dinged for things like licences, parking and fuel tax — and how cyclists aren’t — you may wonder how can this be.
Well, the first point is that car-related government revenue in general doesn’t cover the costs car use imposes on the Canadian public. The second is that if you look at just municipal balance sheets — who is paying whose costs in Vancouver or other cities — the subsidy for cars is far, far higher than the Canada-wide average.
A fair analysis of car-related costs and revenues should not include general sales taxes. These apply to almost everything you spend money on, so there’s no reason for the revenue senior governments get when you buy a car to be treated differently than if you bought a boat, or granite counter tops, or a diamond tiara.
Click the link below for the rest of the article.
Bikes versus cars: Who pays their fair share for Vancouver's roads?
Vancouver's roads?
City does have 'free riders' problem, but it's not what you think
By Don Cayo, Vancouver Sun September 25, 2010
Cyclists ride along the Burrard St. bike lane in Vancouver. Plans are now underway to complete separated bike lanes from the Burrard Bridge to the Dunsmuir Viaduct across the downtown core.
Cyclists ride along the Burrard St. bike lane in Vancouver. Plans are now underway to complete separated bike lanes from the Burrard Bridge to the Dunsmuir Viaduct across the downtown core.
Photograph by: Gerry Kahrmann, PNG
VANCOUVER - Bike riders or car drivers? Who are the free riders who fail to pay their fair share of the cost of building and maintaining the city’s roadways?
In Vancouver’s raging bike-car debate, where most people stand tends to depend on where they sit — whether perched on a saddle or ensconced in a car.
But, while you can make a case that neither group pays its freight in a direct way, the facts are clear: People who don’t drive much — including most true bike zealots — significantly subsidize those who drive a lot. And in any kilometre-by-kilometre comparison of city residents who travel exclusively by one mode or the other, drivers tend to pay less than their real costs, while riders pay more.
Given how drivers are incessantly dinged for things like licences, parking and fuel tax — and how cyclists aren’t — you may wonder how can this be.
Well, the first point is that car-related government revenue in general doesn’t cover the costs car use imposes on the Canadian public. The second is that if you look at just municipal balance sheets — who is paying whose costs in Vancouver or other cities — the subsidy for cars is far, far higher than the Canada-wide average.
A fair analysis of car-related costs and revenues should not include general sales taxes. These apply to almost everything you spend money on, so there’s no reason for the revenue senior governments get when you buy a car to be treated differently than if you bought a boat, or granite counter tops, or a diamond tiara.
Click the link below for the rest of the article.
Bikes versus cars: Who pays their fair share for Vancouver's roads?
Saturday, September 25, 2010
Finally some tubulars for Cross
Unfortunately these wheels will have to wait a couple weeks for their debute.
Monday, September 20, 2010
Expo Cycle 2010
Two days of walking the showroom floor and checking out GP Montreal have left my feet tired and my brain over stimulated.
To startoff GP Montreal was great with an impressive spectator turn out. We only caught the last third of the race but enjoyed the little bit we saw. Ryder did Canada proud riding aggressively,in a fashion similar to his performance at le Tour. I think we should expect to see many more great performances from him in the future. Canada’s National team presented by Spidertech was very visible in the race and the guys all did a great job hanging in till the end. Looking forward to a bright future of Canadian road cycling and the prospects of a Canadian based Pro Tour Team in the near future.
The 2011 season feels like it will be upon us in no time and I always look forward to my first chance to see next years bikes complete and in person and this year was no exception. I was asked by a Rep what stood out the most for me this year and my first response was how good everything looked. The finish on the 2011 product was fantastic. The bikes looked very polished and there seemed to be a trend toward clean lines and accents of colour.
I spent quite some time chatting with the Ridley crew getting up to speed on their technology and new product they have coming down the line. They have a new Dean RS TT frame this year which should stack up well against the competition. It features the R-Flow fork and their ASA (Adjustable Seat Angle) system allowing the rider to choose either a 77, 78 or 79deg seat tube angle.
The bike that surprised me the most from Ridley was an incredible buy under $2000. The Icarus SLS with a SRAM Apex build kit is going to retail for $1450. This is going to be a best in class bike for sure.
Internal cable routing is now a standard with all the TT/Tri bikes and high end Road seems to be headed down the same path as well. My personal feelings are a little mixed on the subject with the mechanic in me dreading the time I will spend fishing cables on many of these bikes.
A few companies late to the TT bike market have finally come out with there own unique offerings. Both Garneau and Opus had new designs on display unfortunately I didn’t get a chance to get the details on each one.
I did find some time to make some new contacts and enjoyed my chat with the founder of Octo bikes and components and was impressed with his growing line of product.
There was definitely a continued focus on the growing urban and commuter markets with lots of new offerings in the accessories department. The list of locks, lights, fenders racks and panniers continues to grow. One of the urban bike trends to keep an eye on is the addition of bikes with internally geared hubs to a lot of companies lines. Dr Good from Kona is one great example of this and will be commuter for 2011.
I am looking forward to our first shipments of 2011 bikes and hope that we have another mild winter so we can slide from this year into next with little time off the bike.
To startoff GP Montreal was great with an impressive spectator turn out. We only caught the last third of the race but enjoyed the little bit we saw. Ryder did Canada proud riding aggressively,in a fashion similar to his performance at le Tour. I think we should expect to see many more great performances from him in the future. Canada’s National team presented by Spidertech was very visible in the race and the guys all did a great job hanging in till the end. Looking forward to a bright future of Canadian road cycling and the prospects of a Canadian based Pro Tour Team in the near future.
The 2011 season feels like it will be upon us in no time and I always look forward to my first chance to see next years bikes complete and in person and this year was no exception. I was asked by a Rep what stood out the most for me this year and my first response was how good everything looked. The finish on the 2011 product was fantastic. The bikes looked very polished and there seemed to be a trend toward clean lines and accents of colour.
I spent quite some time chatting with the Ridley crew getting up to speed on their technology and new product they have coming down the line. They have a new Dean RS TT frame this year which should stack up well against the competition. It features the R-Flow fork and their ASA (Adjustable Seat Angle) system allowing the rider to choose either a 77, 78 or 79deg seat tube angle.
The bike that surprised me the most from Ridley was an incredible buy under $2000. The Icarus SLS with a SRAM Apex build kit is going to retail for $1450. This is going to be a best in class bike for sure.
Internal cable routing is now a standard with all the TT/Tri bikes and high end Road seems to be headed down the same path as well. My personal feelings are a little mixed on the subject with the mechanic in me dreading the time I will spend fishing cables on many of these bikes.
A few companies late to the TT bike market have finally come out with there own unique offerings. Both Garneau and Opus had new designs on display unfortunately I didn’t get a chance to get the details on each one.
I did find some time to make some new contacts and enjoyed my chat with the founder of Octo bikes and components and was impressed with his growing line of product.
There was definitely a continued focus on the growing urban and commuter markets with lots of new offerings in the accessories department. The list of locks, lights, fenders racks and panniers continues to grow. One of the urban bike trends to keep an eye on is the addition of bikes with internally geared hubs to a lot of companies lines. Dr Good from Kona is one great example of this and will be commuter for 2011.
I am looking forward to our first shipments of 2011 bikes and hope that we have another mild winter so we can slide from this year into next with little time off the bike.
Wednesday, July 21, 2010
Time to stoke the fires!
I am starting to get antsy to be competitive in something again. Something BIG! I get these desires every once in a while. Problem now is how do I fit in the preparation. I have started and stalled a few times since Ollie was born but am determined to get my train rolling out of the station this time.
My plan is to set the bar very high and get out of my comfort zone. Lake Placid was great for that the first time and I think I might use it again as a goal. Question is when? How long will it take me to not only get training consistently but also get to a point where I can be competitive.
Goal number 1 is to get moving on a consistent basis. Try and do something six days a week and then try and create a basic week I can repeat for a while.
I am not usually one to race on a regular basis but I think this time around I am going to try and race a much as possible so I look forward to seeing you all on the start line in the years to come.
My plan is to set the bar very high and get out of my comfort zone. Lake Placid was great for that the first time and I think I might use it again as a goal. Question is when? How long will it take me to not only get training consistently but also get to a point where I can be competitive.
Goal number 1 is to get moving on a consistent basis. Try and do something six days a week and then try and create a basic week I can repeat for a while.
I am not usually one to race on a regular basis but I think this time around I am going to try and race a much as possible so I look forward to seeing you all on the start line in the years to come.
Tuesday, June 08, 2010
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