Chocolate-Cherry Power Bars

Love chocolate? These brownie-like bars have protein, nutrition and a great chocolate-y taste! They are perfect to pack for your next adventure.

Chocolate Energy Bars

• 6 oz. semi-sweet chocolate chips or dark chocolate
• 3 tablespoons butter
• ½ cup rolled oats
• ½ cup dry non-fat milk
• ¼ cup ground flax
• ¼ cup toasted wheat germ
• ¼ cup soy flour
• ½ teaspoon baking powder
• 1 cup chopped walnuts
• ½ cup Egg beaters or egg whites (4)
• ½ cup brown sugar, packed
• 1 teaspoon vanilla
• 1/3 cup chopped dried cherries (add more if you love them)

Preheat the oven to 350 degrees. Melt the chocolate chips and butter together in a microwavable dish, in a microwave oven. It may take 45 seconds or more. Blend well and set aside. Combine dry ingredients together in a medium-sized bowl: oats through walnuts and mix well. In a large bowl, lightly beat the egg whites and add the sugar and vanilla and beat. Stir in the flour mixture and chocolate mixture and fold in the chopped dried cherries. Pour chocolate mixture into an 8 x 8-inch pan that has been lightly sprayed with baking spray. Bake at 350 degrees for about 30 minutes. Cool completely before cutting. This recipe makes an even dozen. (They can be deliciously fudgy, but you may wish to cut them and chill in the refrigerator to make a little more neat & pack-able.)

After a brisk, cold weather ride or run, I come in from the cold, steaming from the exertion. Although I felt warm enough while moving outside, I quickly cool down and want a little something to warm me up before showering. Sometimes I have a mug of herbal tea and yet, what really seems to hit the spot is a frothy cup of cocoa.

I knew that the milk was good for me, but I was delighted to hear about the research of Dr. Chang Y. Lee at Cornell University. His studies showed that cocoa had twice as many flavonoids (flavonoids are powerful antioxidants) as red wine, and three to nine times as much as green tea! Flavonoids have been shown in various studies to lower blood pressure and prevent heart attacks and strokes. Another study was good for the mice—it increased their life span by 31 percent.

So, enjoy a nice steaming mug of hot cocoa after your next winter work-out. It’s good for you! This recipe is adapted from Hershey’s Classic Hot Cocoa recipe which has been around about 80 years.

Hot Cocoa Recipe

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Julie stays healthy by staying fit, even in the cold weather.

Ogden Nash once defined a family as “a unit composed not only of children, but of men, women, an occasional animal and the common cold.” It’s true that at all the fun family gatherings and parties with friends, more can be passed around than just plates of food. It’s the season for sniffles, sneezes, sore throats and stuffy noses. But it isn’t any fun to just stay home and celebrate the holidays alone and germ-free. The solution? Your immune system can get a boost if you are a moderate exerciser most days of the week. David C. Nieman*, says that multiple studies have shown a 25- to 50-percent decrease in sick time for active people completing at least 45 minutes of moderate-intensity exercise most days of the week.

• Regular exercise, it appears, may help rid the lungs of airborne bacteria and viruses linked to common upper respiratory infections. Exercise also helps cleanse the body of certain carcinogens and waste products through urine and sweat.
• Exercise brings about an increase in blood flow which helps to quickly circulate antibodies and white blood cells needed in fighting off infections—giving the body an “early warning system” to help fight off potentially damaging germs. After exercise ends, the immune system generally returns to normal within a few hours, but consistent, regular exercise seems to make these changes a bit more lasting.
• Exercise increase the body’s core temperature, and may aid in inhibiting the growth of bacteria, allowing the body to fight infection more effectively.
• Lastly, moderate exercise has been shown to reduce the secretion of stress-related hormones which are believed to contribute to the onset of illnesses such as the cold or flu.

Riding to work and school is still an option in the winter.

As we are coming into the wintry weather in the northern part of the country, it can get difficult to get out outside and get on the bike. Bundled up properly, you can still enjoy a bike ride (more on winter riding in an upcoming article) and many cyclists do take their bikes inside to put on a trainer or hit the spin bikes at the gym for their exercise fix.  Either way, stay healthy by keeping up with your exercise regimen!

If the cold is too much you can always take your bike for a "spin" inside!

(*Dr. David Nieman, fellow of the American College of Sports Medicine and Director of the Human Performance Lab at Appalachian State University.)

Chciken Noodle Soup helps keep the cold at bay!

When our family is fighting off colds, we make this soup—it helps those who have colds feel better—and I’m not saying this is a cure for the common cold—but somehow, the remainder of the family stays healthy. The chicken soup remedy is a common one, but we add garlic, which also has cold-fighting properties, and chili, which definitely clears out the sinuses.

Garlic Chicken- Noodle Soup

2 quarts of Chicken Stock (see below) or chicken broth

1½ cups diced carrots

1 cup diced celery

2 cloves garlic, minced (or more if desired)

2½ cups wide egg noodles

2 cups shredded (leftover) cooked chicken

Soy sauce to taste

Sliced green onions (opt.)

1-2 teaspoons Chili-Garlic Sauce (or to taste, spiciness varies by brand)

Bring the chicken stock to a steady simmer in a large soup pot. Add the diced carrots, celery and garlic and simmer for 10-15 minutes. Add the noodles and chicken and cook until noodles are almost tender. (Times vary by brand—one package cooks in 7 minutes, but the type I like takes over 20 minutes—in that case add it earlier so the vegetables aren’t overcooked.) Before serving, add a little soy sauce to taste and stir in some chili-garlic sauce. Sprinkle with chopped green onions if desired. Place a container of chili-garlic sauce on the table so diners may add more according to their taste. Soup should be pleasantly spicy.

Chicken Stock with Garlic

I usually make some chicken stock with the carcass left from a roasted chicken. I try to remove all the good meat that I can from the bones and put the meat into a container to refrigerate. Place the chicken carcass into a pot with a sliced onion, 3-4 whole garlic cloves, 6 peppercorns, one large carrot, peeled and cut into two-inch chunks, 2 teaspoons salt and a bay leaf. I add cold water to barely cover (about 2 quarts) and bring it to a slow simmer and cook over very low heat over night. (Use a simmer plate if your stove won’t keep it at a low simmer and there is risk of it boiling dry—or merely cook during the day and keep your eye on it.)

Salmon makes a great high protein meal for your family. It is high in Omega-3 fatty acids, polyunsaturated fast that are essential for life. Omega 3’s are helpful in preventing heart disease, promoting healthy skin and joints and are essential to proper neurological development in unborn babies and young children.

Salmon Cake Recipe

We often realize that we need to get more fish in our diets and those of our family. What is one to do if the kids aren’t really very excited about eating fish? You might try this recipe for Salmon Cakes—it is delicious! You can just serve them with a squeeze of lemon juice or try this dill sauce which we first discovered when we lived on Whidbey Island in the San Juan Islands. My son and I have made a few changes to it over the years and it is perfect now. Try it with grilled salmon too!

Salmon Cakes

–A great way to use leftover salmon!

1½ lbs. salmon, cooked, skin and bones removed*

1¼ cups Panko breadcrumbs** or plain, dried breadcrumbs

¼ cup mayonnaise

¼ finely minced onion

1½ tablespoons, finely minced parsley or dill

1½ tablespoons fresh lemon juice

½ teaspoon salt

½ cup flour

2 eggs, lightly beaten

A few tablespoons of vegetable oil

In a medium-sized bowl, mash the salmon well with a fork. Gently mix into the salmon ¼ cup of breadcrumbs, mayonnaise, onion, parsley, lemon juice and salt until it forms a nice cohesive mixture. Take about  about 2 1/2 tablespoons of the salmon mixture and form into little cakes about 2½ inches wide. You should get about 8-10 little cakes. Place on a small cookie sheet lined with wax paper and place in freezer about 25 minutes until the salmon cakes feel firm.

Into three separate shallow dishes, place the flour, the beaten eggs and the cup of breadcrumbs. Take one cake at a time, dredge first in flour, then dip in egg and finally coat with breadcrumbs, pressing to make sure the crumbs adhere well. Lay the little cakes on a clean plate.

Heat a few tablespoons of vegetable oil in a non-stick skillet over medium-high heat. Cook the salmon cakes about 5 minutes on each side or until lightly browned, cooking in batches as needed. Drain the cakes briefly on paper towels before serving. Serve with a squeeze of lemon juice or with sour cream dill sauce.

*Canned salmon would probably be fine for this; just drain well.

**I love the results I get with Panko, a type of Japanese bread crumbs. It can be found in many grocery stores.

Sour Cream Dill Sauce

¾ cup mayonnaise

1/3 cup sour cream (or plain yogurt)

2 tablespoons grated Parmesan cheese

1 tablespoon finely chopped onion

1½ teaspoons lemon or lime juice

1 teaspoon dill weed (fresh is best—and you would use more)

1 teaspoon freshly ground pepper

½ teaspoon Worcestershire sauce

1 garlic clove, crushed.

Combine all ingredients. Chill until served.

A Beginner’s Guide to Spinning

Spin Sister! Spin classes are en excellent way to cycle during the winter months. Look for details at your local gym and feel the burn!

By Paula Heyn

Have you ever thought you might want to try a spinning class but have been overwhelmed with thoughts about sweaty people–close together–riding bikes and no way out? Well, here are some tips to help you gain a new appreciation and maybe even a love for a fabulous workout!

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“My cancer scare changed my life. I’m grateful for every new, healthy day I have. It has helped me prioritize my life.” –Olivia Newton John

Pink Specialized Jersey with Breast Cancer Awareness Ribbon Logo

Over a decade ago, I ran my first 5K race in celebration of an aunt who had survived a bout with breast cancer. It was the Susan G. Komen Race for the Cure series: well organized races to raise awareness and funds for breast cancer research. Primarily these Races for the Cure have been 5Ks and fun runs, but now they have added bicycling and you can find several Ride for the Cure events across the US, including one century Ride for the Cure in Aspen, Colorado.

Participating in one of these “for the cure” events is a great way to participate in the fight against breast cancer. You can get in better physical shape as you prepare for a race or ride. If you aren’t currently active, this is a great cause to start you on the path. My first Race for the Cure 5K was such a positive event, it led to improved physical training, weight loss, marathons and triathlons.

Women's BG Spirita Road Shoe . Specialized women's Body Geometry Spirita sport road shoe is a great performer for any road enthusiast, with casual styling, an efficient sole

Good physical fitness plays an important role in helping to fight breast cancer and regular physical activity, like riding a bike, may reduce one’s risk of developing this disease.

The Susan G. Komen For the Cure foundation has many great corporate sponsors who are active in raising awareness and funds to fight breast cancer. Specialized is supporting several “for the Cure” events and is offering limited edition bikes and equipment with a portion of the proceeds going directly to Susan G. Komen for the Cure. They want to encourage women to get out and ride and at the same time, donate to this noteworthy cause.

Women's Echelon Helmet . The ideal helmet for road enthusiasts, this minimalist, road race design is the most affordable way to experience Specialized-signature fit, comfort and ventilation.

“We are lucky to be able to use the bike – a great vehicle for change – to improve the world we all live in. We are riding to raise awareness to battle breast cancer. Four people who are close to me are battling cancer, so this cause is very close to home. We can find a cure if we all work together.” –Mike Sinyard, Founder and President of Specialized Bicycles

Specialized Ruby SL Gel Saddle "Comfort Comes First"

On a light and fast road bike Amy can ride for hours.

Burning Up the Calories on the Bike

There are many great reasons to get out there and get on your bike and ride. There are so many in fact that I won’t be able to cover them all in one article. So look for more reasons in upcoming articles.

One of the many reasons we get on our bicycles is as a form of exercise. It’s the perfect form of exercise: you get the cardiovascular benefits and weight-loss benefits and yet, it is much easier on the joints than running or walking. It is a form of exercise that you can do with your whole family: school-children, parents and grandparents can all participate in a leisurely bicycle ride and you can bring along the toddlers as well.

It’s a great exercise for losing weight.  Runners will say they burn more calories, but for a similar effort level the difference over the course of an hour is only 60 calories.* That extra 60 calories is because runners use their upper body more as they move. Running and cycling at a similar effort level will exercise the legs fairly similarly, but cycling lacks the pounding impact of running.  If you are a runner,  you’ll find cycling is  great cross-training exercise and you will be able to go out on the bicycle longer than you can on a run, thus burning more calories.

If you are just starting out on an exercise program, don’t push yourself to the point of miserable exhaustion. Keep yourself motivated with elements of fun and pleasure: go with girlfriends who will keep you on pace, ride in a beautiful place and set a goal to go just a little further or faster next time.

I won’t prescribe any diets for those looking to lose weight, except to think when you are offered some high calorie foods: do I really need this? When I know what it takes to burn off those extra calories, the answer is usually “not!” Think smaller portions, better quality foods, plenty of water and be smart with the sweets. If you’ll feel deprived without chocolate (I would!) have just a bite sized or single-serving  portion–and you can enjoy it every day!

How Many Calories are You Burning? Bicycling 1 hour for a (140 lb. woman)

• Leisurely ride along the bike trail with the family: Light effort: 10-11.9 mph—381 calories

• Running a few errands or commuting to work: Moderate effort: 12-13.9 mph—508 calories

• An exercise ride with your girlfriends: Vigorous effort: 14-15.9 mph—636 calories

• A day where you ride to push yourself: bravely heading into the wind and riding up hills, on purpose: Very Fast: 16-19mph—763 calories

• Holding onto a “Race Pace”: More than 20 mph—1017 calories +

(*For a 140 lb female for one hour: running at a 9-minute/mile pace—6.7mph: 697 calories; one hour of bicycling at a vigorous pace—14-15.9 mph: 636 calories)

“100 calories can power a cyclist for three miles; 100 calories can power a car for 280 feet.”

 

Pumpkin Energy Bars

 

Fall has the perfect weather for cycling: temperate weather that is neither too hot, nor too cold. These are the perfect weeks to go out for a long weekend ride on your bicycle. Should you bring along a little food to sustain your energy? A general rule of thumb is that for a ride of at least 2 hours, you’ll need to bring some food: perhaps a banana, PB & J sandwich or an “energy bar” to avoiding “bonking” (i.e. totally running out of energy.) Don’t forget to bring a full water bottle to stay hydrated!

Yes, you can make your own energy bars for your next long ride! Here is one made just for a golden autumn afternoon bicycle ride!

½ cup canned pumpkin

½ cup packed brown sugar

1 tablespoon canola oil

½ teaspoon vanilla extract

1 egg

½ cup flour

¾ teaspoon pumpkin pie spice*

½ teaspoon salt

1 cup rolled oats or quick-cooking oatmeal

¼ cup ground milled flaxseed**

¼ cup chopped nuts

Preheat the oven to 350 degrees. In a medium bowl, beat together pumpkin, sugar, oil, vanilla and egg. Gradually add flour, spice, salt, oatmeal, flaxseed, and nuts and stir until well blended. Spoon into an 8 x 8-inch square pan that has been sprayed with cooking spray. Bake at 350 for 22-25 minutes.

Cool completely on wire rack Cut into bars. If you cut them into 9 bars, each bar will be less than 200 calories and have nearly 4 grams of protein. They keep for several days if well wrapped and actually taste better the next day.

*A substitute for the pumpkin pie spice: ½ teaspoon cinnamon, ¼ teaspoon nutmeg, 1/8 teaspoon ginger.

**If you don’t have ground flax seed you can substitute oatmeal. The protein count won’t be as high.

Homemade Pumpkin Energy Bars

Support Your Local Farmers

Rachel enjoys shopping at the Farmers Market on her bike. (Electra Amsterdam Sport 3i from Bingham Cyclery)

There is a change in the air that can be felt in mid-September, and because we are often outdoors riding our bicycles, we feel that connection to the changing seasons. The slant of the sunlight is different, you can smell the straw as the wind blows across the wheat fields, but the wheat is gone. Gardens and farms are busy with the harvest of summer’s bounty. Take part in the enjoyment of the fall harvest, put a big basket on your bike, and arrange to meet your friends along the way as you ride to the market that has the freshest and tastiest fruits and vegetables in the area: your local farmers market.

These beautiful fresh peppers were found at the local Farmers Market

At the farmers market (or the farm stands) near you, you can buy fruits and vegetables from the farm family that planted the seeds and lovingly cared for it until the day it was harvested.  The produce there will have been picked only hours before, not several days before (or imported from a foreign country.) It will be at the peak of its season, with a fresh taste that you won’t find under artificial lights. Since variety is the spice of life at farmers markets, you’ll often find heirloom varieties, beautiful Easter-egg colored radishes, red carrots, blue potatoes, and apples known for taste instead of long storage qualities. If you are lucky, you might find a family that sells glass jars of local honey or jugs of fresh-pressed cider.

A bike basket filled with fresh produce from the Farmer's Market

Less time between farm and table means that fruits and vegetables aren’t exposed to temperature ranges, air, ultraviolet lights and long times in storage that robs them of nutrients such as vitamins C, E, A (free radical-fighting antioxidants,) B-vitamins essential in energy production and folate. The bountiful harvest of locally-grown crops is often less expensive than the supermarket varieties and you can feel good supporting local farmers not a big agribusiness.

Now is the time to load up on sun-ripened peaches, peppers, sweet corn or the last melons of summer. Don’t know where to go?  Visit the website: www.localharvest.org for help in finding family farms and farmer’s markets near you. If you have an iPhone, you can get a great application called Locavore 2.0 that will tell you what food in your area is in season and will help you find a local farmer’s market or local farm based on your GPS position or zip code.

A rainbow of fresh produce at the Farmers Market