and I thought I liked Vino, Holy Crap!

Kris Sneddon, Max Plaxton, Geoff Kabush, Duncan Meyers, Roger Bartels and I. The MTB crew http://twitpic.com/1pxco9:49 PM Feb 26th from Tweetie

Reminiscing

I sure miss summer and this favorite spot to race. Guess where this is and you are today's lucky winner!

Baby Bobs Bash

The Nigh's threw together a nice surprise, coming out party for Baby Bob this past Sunday afternoon. They let one of their dearest friends, AKA Massage Becky put together some games for us to play to make the party even more exciting. Becky gave us two minutes to figure out this puzzle and needless to stay, I lost.

Guess how many mini M&M's were in the baby bottle? Of course Captain Candy won the prize for coming close to the exact number.

Lori won herself a nice FBI Action kit which comes with a loaded dart gun and hand cuffs. I won't tell you what she plans with this stuff :-)

Baby Bob enjoying the Tour De Cali with Auntie Brittany

and of course, a surprise toy for the parents.

What's cooking? on a cold winter weekend

Fresh Leeks
Fresh Fennel

Potato-Leek soup with Fennel

recipe from William-Sonoma SOUP

killer Coffee Crunch Bars, bon appetit magazine's adaptation of Leah Reich's old family recipe. They were gone in less than 5 days by the cookie monster that I live with. I added real espresso coffee instead of instant which gave it a richer taste.

Quinoa and Sweet Potato Salad:

2 cups of cooked quinoa

1 sweet potato cooked and diced

1/2 cup slivered almonds

1/4 cup fresh chives chopped

1/2 cup of chopped fresh spinach

mix the above 5 ingredients in large bowl

Dressing:

one whole large orange squeezed

1 tlb honey

1 tlb toasted sesame oil

1 tlb rice wine vinegar

1/4 tsp Turmeric

1/4 cup water

salt to taste

1 tsp grated fresh ginger

mix well

Pour dressing over Quinoa and toss. Refrigerate for 2 hours.

Looking for a Single Speed Bike out there...

I have a close friend who is looking for the following type of bike, any of you peeps got the goods?

Hey everyone, I'm in the market for a single-speed. I do have one currently, but it's a franken bike and I am actually looking for a true single-speed. Not looking for any one-off kind, just a basic SS. Like a SASS or a RIG, something along those lines. Preferably a 29er, but will look at everything. My ballpark would be $600 or less. I'm 5'10" so I'm guessing 17.5" - 19.5" although, I'm pretty sure I'm most comfortable on a 17.5" bike.

Give me a shout!

Turn up the intensity!

High Intensity Exercise Has Heart-Healthy Effect

By Paula RasichReviewed by Elizabeth Klodas, MD, FACC
January 5, 2009--Here’s another reason to follow through on that New Year’s resolution to up the intensity of your workout. According to a small study, intense physical activity increases blood flow through the arteries, even after a fatty meal.

In addition to boosting “good” HDL cholesterol, cutting “bad” LDLs, and lowering blood pressure, intense exercise benefits your heart by protecting the inner layer of blood vessel walls, called the endothelium, from getting stiff. Endothelial dysfunction---when blood vessel linings no longer widen to accommodate increased blood flow---sets the stage for atherosclerosis.

To investigate the effect of exercise and a high-fat meal on how well the inside of blood vessels function, a team of scientists from Norwegian University of Science and Technology in Trondheim, Norway and elsewhere, assigned eight healthy men to three trials. In the first, study volunteers engaged in one session of moderate-intensity activity (60 to 70% of maximal heart rate) 16 hours before eating a high-fat meal. In the second, participants did a high-intensity workout (85 to 95% of maximal heart rate) 16 hours before eating the same high-fat food. In the third, the men did not exercise, but consumed the high-fat meal.

Before and after each meal, tests measured levels of blood fats (cholesterol and triglycerides), antioxidants, and how well blood vessels in the arm dilated in response to stress. Fatty foods generally diminish our blood vessels’ ability to dilate effectively. Interestingly in this trial researchers discovered that high-intensity activity was associated with a 45% improvement in arm blood flow after the fatty meal, even though the exercise session occurred many hours earlier. Moderate-intensity activity increased blood flow by 20%, whereas no blood flow improvement was seen in the sedentary group.

The novel finding study authors say “was that the high-intensity exercise not only prevented the normal post high-fat meal reduction in endothelial function but, in fact, increased blood flow despite lipemia [higher levels of blood fats].” The protective effect of high-intensity exercise was also long lasting, suggesting a mechanism by which regular exercise reduces the risk of heart and vascular disease.

The study findings are published in the January 13, 2009 issue of the Journal of the American College of Cardiology.
Source:
Tyldum GA et al. Endothelial Dysfunction Induced by Post-Prandial Lipemia: Complete Protection Afforded by High-Intensity Aerobic Interval Exercise. The Journal of the American College of Cardiology, 2008.Back to Top

Please note that the content on CardioSmart attempts to define practices that meet the needs of most patients in most circumstances. However, everyone is unique, and the extent to which the information applies specifically to you should be a key point of discussion between you and your cardiologist or health care provider. The ultimate judgment regarding your care must be made by you and your healthcare provider together, in light of circumstances specific to you as a patient.

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Copyright © 2008 American College of Cardiology

Ready, set,GOOOOO

The cold weather jacket stayed put on the chair as I headed to the basement for my ride on the trainer. As much as I wanted to ride outside on Saturday, I could not, nor did I have time to wash my bike again from all the salt and sand. Surprisingly I looked forward to riding and had one of those great rides where I could just ride all day long. If it was not for the saddle soreness, even with (chamois butter) I swear the engine was purring like a kitten. Got to love those days!

Save the Ta Ta's Party

Ta Ta's party pics

Last night I was invited to one of my best friends sisters One year anniversary Brest Cancer Survivor. What a great idea for a party! Pam's sister Shelley was diagnosed with breast cancer less than a year ago and I have to say she looks great! Pam put on this surprise party for her last night to demonstrate our love for her sister and all the women who are affected by Breast Cancer. I actually thought Pam came up with the idea save the Ta Ta's but I guess it has been around some time, cute idea. It was really good to see my old friends and catch up. I can't believe some of my friends daughters are already finishing college, makes me feel old. Everyone pitched in to buy Shelly a beautiful necklace designed by Jane Seymour. Proceeds from the party were donated to the Brest Cancer research foundation. The rest of the night was filled with singing, dancing and having a good ole time with the girls.

The glass is half full

Wow February is half gone and we had two splendid weeks of great riding weather, how lucky for us Wisconsinites. I can only think that March madness is just around the corner and the smells of the warm tropic winds are headed are way. It's only gonna get better from here on in!

JS ONLINE: Deaths rip hole in tight family

http://www.jsonline.com/news/wisconsin/39412757.html


A close friend of mine lost her brother and nephew in Saturdays fatal car crash caused by another drunk driver. Our thoughts and prayers go out to their family at this difficult time.

Why I Ride

CTS article hits nail on the head

Compton earns bronze at Cross Worlds

I could not agree more that VOS drafted herself to victory without even working. That's racing I guess.

It's too bad Katie could not of taken it at the finish after leading the first half of the race by 17 seconds and blowing off the doors at the start.

I love Women Power!


World Championships Cyclo-cross on demand here

The excitement of the weekend!

2007 Epic S-WORKS for Sale

interested, drop me a line: tyrine03@yahoo.com

Frame size: Small

Happy returns

Nothing like coming home from work to find presents from UPS. I had swore I would never buy a pair of UGGs until now. I saw these boots at Macys over Christmas but they ran out of my size. I ordered them online and ended up with the wrong European size. So back they went and now, finally, I have the right size and I can't wait to wear these with my favorite jeans. They are super comfy and oh, so warm. Those Aussies know how to make stuff.

I got this nice Garmin 305 for Christmas from Ty but it was the wrong one, I wanted the wireless. So off it went back and we were hoping desperately that they had the Edge 705. Thankfully it arrived!

Dreaming of some R&R

Beach

Pool

Family

Sun

Fun

Time to think about a little winter get-a-way and some needed R&R. It's been too long...

Cleaning House

Another post about food again. I guess that is the only thing that is new in the dead of winter on my end. Too much indulgence over time leads to clogged motor and at this age, keeping a smooth running ticker requires clean efficient fuel. So listening to those wiser folks, I have cleaned house and kicked out some of the bad and got down to business with what I eat. It is not a diet since the soul purpose of food is to fuel your body, not deplete it from energy. I know I eat healthy but not to the point of anal retentive. It is all about the proper calories and boy how it can change the way you feel!

More veggies and fruit and whole grains at almost every meal adds a twist on the GI tract.

Last night's dinner minus the whole wheat roll. I am not sure if that was the exact amount of grilled chicken, but it was an eyeball portion less than the usual.

I certainly have noticed a difference on the bike, more energy! That's all I need to keep me motivated. Once I get back into the routine of preparing some of these tasty meals, it will become second nature come spring and summer and that is what counts most.

YES WE CAN

I saw this video on Fox 6 News this morning and thought it was kinda exciting. Too bad I'll miss the inauguration in Washington. I remember when I lived in Baltimore and I was in the Washington area for the inauguration of one of our former presidents. I'll bet the city is just beaming with excitement, you can just feel it!

Chili, Simple but not plain

I have had more than one request this week for my Chili recipes here is one of TY's favorite.

this is the recipe for some killer chili. I make mine with ground turkey. let me know what you think?

I took the recipe from COOKS Illustrated

Good choices for condiments include diced fresh tomatoes, diced avacado, sliced scallions, chopped red onion, chopped cilantro leaves, sour cream, and shredded Monterrey Jack or Cheddar cheese. If you are a fan of spicy food, consider using a little more red pepper flakes or cayenne -or both (I DO!) Serve with All-Purpose Cornbread, if desired.

2 tablespoons canola oil
2 medium onions, chopped fine (about 2 cups)
1 red bell pepper, cut into 1/2 -inch cubes
6 medium garlic cloves, minced or pressed through garlic press (about 2 tablespoons :-)
1/4 cup Chili powder (SPICE ISLANDS Chili powder won best taste test)
1 tablespoon ground cumin
2 teaspoons ground coriander
1 teaspoon red pepper flakes
1 teaspoon dried oregano
1/2 teaspoon cayenne pepper
2 pounds 85 percent ground beef or ( 1 lb ground white turkey, 1 lb ground dark turkey)
2 (15.5 ounce) can of dark red kidney beans, drained and rinsed
1 (28-ounce) can of diced tomatoes, with juice
1 (28-ounce) can tomato puree
table salt
2 limes, cut into wedges

1. Heat oil in large heavy-bottomed nonreactive dutch oven over medium heat. (large pot) Heat until shimmering. Add onion, bell pepper, garlic, chili powder, cumin, coriander, pepper flakes, oregano, and cayenne; cook stirring occasionally, until vegetables have softened and are beginning to brown, about 10 minutes. Increase heat to medium-high and add half of beef; cook, breaking up pieces with wooden spoon, until no longer pink and just beginning to brown, 3 to 4 minutes. Add remaining beef and cook, breaking up pieces with wooden spoon, until no longer pink, 3 to 4 minutes.

2. Add beans, tomatoes, tomato puree, and 1/2 teaspoon salt; bring to boil, then reduce heat to low and simmer, covered, stirring occasionally, for one hour. Remove cover and continue to simmer for 1 hour longer. (I leave cover on for more moisture), stirring occasionally (if chili begins to stick to bottom of pot, stir in 1/2 cup of water and continue to simmer) that's why I don't do this part. Simmer until beef is tender and chili is dark, rich and slightly thickened. Adjust seasoning with additional salt (yes!) Serve with lime wedges and condiments, if desired.

makes about 3 quarts, serving 8-10

To make ahead: The flavor of the chili improves with age; if possible, make it a day or up to 5 days in advance, cool and refrigerate in an airtight container. Reheat the chili gently over medium-low heat. Leftovers can be frozen for up to a month.

Deliciously high fat meal

I had a taste for Fettuccine Alfredo the other day and whipped this up last Friday night instead of going out to dinner for the evening. I got the recipe from Giada De Laurentiis , EVERYDAY ITALIAN. I learned that this dish is served as part of the first course of a meal, and is not a meal in itself. I can see why. LOADED with FAT! 1 1/2 cups of heavy cream, 6 tablespoons of butter and a cup of fresh grated Parmesan cheese. We added some grilled chicken and it was deliciously rich and creamy and oh so yummy. Total grams of fat are beyond the third dimension. Perfect meal for gaining some weight :-)