This farmer-at-heart did a recent demo at the Lunenburg market (using ingredients available from the market in Feb.) - check the link for pics and the recipe for heart healthy fish and veggie stew.
March 10, 2011
December 22, 2010
December Tidings
December 13, 2010. We’ve moved into our house.
It’s been six months (and five days) of perpetual camping in a travel trailer while my talented and hard-working husband built our beautiful home along the LaHave River. This has been a one-of-a-kind 'vacation' with all the typical factors that contribute to a best-ever (albeit rather lengthy) camping experience.
home sweet trailer home
the scenery: I don't need it any better than this. A view of the river, that rises and falls with the tides of the Atlantic, 5Km downriver. It's always changing; glassy calm to choppy, or looks thick like oil but without the slick, and at night reflects lights across from the other side. And behind us - a woodlot of towering oak, pine and a few spruce and maple - with an occasional dead one that's fallen or waiting for the next blow to give it a shove.
our cape island boat moored on the LaHave River at the end of our driveway
the cosiness: or it could sometimes be called squished or cramped or tight. Never far from the fridge, bathroom, bed, or each other. Oh yes, a few testy times of too much "in my face" but "stepping outside" hasn't yet meant settling a score, but rather getting some fresh air and a look at our big picture.
the house-cleaning: it's on-going rearranging/keeping stuff in its place, daily sweeping the floor, not ever letting dirty dishes stack up (easily done as I don't have to carry water at this camping facility) - other than that how long does it take to clean a 2-ft square shower and mini-sized bathroom?!
the cooking: food always tastes better when you're camping, right?! The trailer has a three-burner stove – and it's surprising what you can make on a BBQ - apple crisp, spanakopita, nacho chips out of tortillas, grilled veggies, meats, braii broeke (South African glorified grilled sandwiches) – have adjusted the expectations but not the quality, using the wonderful raw materials from the local markets - for two people, for most of the time, not a problem. Made a couple small batches of jam – and one sunny November day was perfect for chopping and layering cabbage in my sauerkraut crock. Baking is another story, oh I have missed baking, but our good neighbour offered his oven when I really needed a baking therapy session. Local patisseries and boulangeries supplied the rest.
my new kitchen - still a work in progress
the wildlife: coons ripping through the garbage until we out-smarted them with bungee cords, deer meandering around like they own the place (hmm), one resident skunk who skulked around in the early morning, loons calling from the river, and the best of all, owls hooting at night. The undesirables - a black bear made one feeding stop at our compost bin and about four foolish mice took a test run at trailer living.
the playing: our NS license plate boasts of our ocean playground. Kayaking, boating – and this was the first summer I actually swam in the Atlantic. In August the weather and the ocean heated up before hurricane Earl’s hit – Hirtle’s Beach (20 mins. from home) was our cool-off destination. Our playing field includes roads and trails traveled on our bikes and in our sneakers. Everything included in our camping registration.
Hirtle's Beach - most crowded we've ever seen it
livin' free and easy: showering outside behind the trailer with the sun-warmed water from the garden hose was an occasional “natural spa” treatment – reserved for hot days without ‘visiting’ construction workers
the cold weather moving in: ducts "banging" just before our trailer furnace kicked in, doing a fine job of keep our local propane provider in business. A few nights I needed my nightcap – not a brandy but a woolen toque. Otherwise, socks and flannel pjs under a woolen comforter (next to a husband’s warm body) were sufficient. Colder weather, less daylight hours – the ‘couch’ was spoken for, so early to bed to read or just hunker down for the night.
it's November - time to replace those blue tarps with windows
a working vacation: I’m amazed at the focus and abilities of my husband as contractor and builder. Preparing healthy fuel to keep him strong was my main goal – along with fetching and delivering building supplies, picking berries for the freezer, deciding if the pantry wall should end “here or there”, designing kitchen cabinet layout, etc. etc. Tucked in all that I finished my nutrition course studies. Final exam written, passed, and diploma received – Registered Holistic Nutritionist. Yeah!
microlam beams installed - outside view ....
and inside view ....
the biggest frustration: no land phone or internet connection for two months. Our service provider dropped our application for hook-up through every possible crack. Having to drive a couple kms down the road to get cell phone reception added to our angst. After a few weeks of this, I was ready to leap off the local ferry into the LaHave but with my luck it would have been low tide and I’d only have a serious injury to add to my frustration.
two great blessings living at the bottom of our driveway: generous neighbours #1: Malcolm and Fiona offered us a bedroom cum temporary office to connect our PCs and use their phone. And #2, Lori and Scott, allowed me use of their non-coin-operated laundry. Can’t feel any more welcome than when you’re folding your neighbour’s laundry and drinking coffee and chatting while you check your emails.
a new home, a new community: it's been a smooth transition. Still work to be done - visitors welcome!
May 17, 2010
Move it, Move it, Move it...
Three years ago this month, we made our move to Nova Scotia. The Maritime flavours and salty air has seeped into our souls, sending down little roots, securing us in our new home. We've been amazed how (we believe by Divine direction), we purchased a house in one of our community's most desirable areas, just minutes out of town.The neighbours in the 'circle' where we live - friendly but not-in-your-face - have played a huge part in our smooth and positive transition. The perfect spot to park it for a long time, right?
Maybe so, except there's been one major point missing from our original wish list for where we wanted to settle. We wanted a view - overlooking a field or water - it didn't have to be the Atlantic, just some space stretching beyond our windows. With everything else about our house being 'just right' for us, we settled in heart and soul, telling ourselves that sometime in the future we could always move. It wasn't hard to convince ourselves that really the best view would be watching our grandkids running through the yard, playing ball, picking flowers, and digging with Papa's shovels in search of dinosaur bones.
Then sometime this February, Derryl got the desire to start looking for the property that fit our desires. His ambitious mind was creating a plan for a house-building project and our nearest grandkids would soon be moving to another province (due to a career shift for their Daddy) - we needed to find our view.
Certain it would take several months for the land search and for the sale of our house, I was sure that our world wouldn't be shook up any time soon.
After thirty-seven years together, I should know that once Derryl has an idea, our universe starts to spin. That "For Sale" sign is now splayed with SOLD, next week an excavator will be moving dirt for a driveway on our land (the Farm?!), and in a month our temporary home (a 30-foot travel trailer) will be nestled against the trees - and we'll be starting to build a new home with a view.
Empty boxes will soon be packed and labeled. The work and fun will begin. This story will continue.
May 10, 2010
Black Bean Brownies
If chocolate is your choice for a caffeine fix, these brownies will satisfy your craving with 'little-to-zip' guilt, they're healthy (as in, good for you!), yummy and gluten free. Warm from the oven their texture is lighter than after they've chilled in the refrigerator- I think they're tasty both ways.
Black Bean Brownies
1 ounce dark chocolate (70% cocoa or greater)
1 1/2 cups soft-cooked black beans, rinsed and drained
3 eggs
2 Tbsp. coconut oil (can substitute with olive oil)
1/4 heaped cup unsweetened cocoa powder
1 tsp. baking powder
1 tsp. pure vanilla extract (can substitute with pure almond extract)
1/4 cup unsweetened applesauce
1/2 cup maple syrup (or raw organic honey)
1/2 cup unsalted walnuts. chopped
Instructions: Preheat oven to 350 degrees F. Lightly grease or mist 1 8-inch square baking dish.
Melt dark chocolate in a small saucepan over low heat with 1 Tbsp. water mixed in. Combine melted chocolate, beans, eggs, oil, cocoa powder, baking powder, flavoring, applesauce and sweetener in a food processor; process until smooth. Stir in walnuts and pour mixture into prepared baking dish. (Opt - sprinkle a few more chopped walnuts on the top.)
Bake in preheated oven until the top is dry and the edges start to pull away from the sides, about 35 minutes.
Recipe source: Clean Eating Magazine, March/April 2010
March 18, 2010
Can You See Me?
Looking in my baskets and tubs of fitness gear, the predominant colors are black, something else dark or white. I'm okay with black shorts - on long rides we stop for coffee en route and I don't want to freak out the non-cyclists who already have strong opinions about us. I have a whack of tops from running races, some suitable for cycling, but they're not particularly brilliant - in color or design, without pockets to stash all the necessary stuff like camera, banana, cell phone. There's always the reflective vest option (I've got a couple of those in the above mentioned tubs), which has its place for dusk and foggy days, but I'm too vain to always look like a road construction flaglady. I do have reflective arms bands, a radiant rain jacket and small flashers that attach on my bike frame - BUT I think there's some shopping in my crystal ball. My frugal side is thinking I could sew some tops because this stuff is usually over-priced. If that successfully materializes, I will post the pictures. Otherwise, it's off to MEC, a cycling shop, or there's always Frenchys (our Maritime icon).
We can sign petitions to improve the roads and raise cyclist awareness - and should. But we cyclists don't often get a chance to debate with a driver who had the right-of-way or right-to-the-road,for that matter. So if you're in my area and see a blaze of color perched on a bike saddle, it'll probably be me- see you on the road!
February 23, 2010
Performance-Enhancing Chocolate
We love our chocolate. We (not just women), but many athletes, antioxidant-seekers, caffeine-cravers - in the closet or out - we need our chocolate fix. Our numbers are beyond knowing, enough to create a world market for a whopping annual production of three million tons of cocoa. We're addicted and we're on to its virtues. So it's not surprising that cartons of chocolate milk are flying off the shelf for post-workout recovery calories and a certain 'hazelnut spread with skim milk and cocoa' is being slathered on our toast for a healthy, energizing breakfast. A legitimate embrace with the elixir of the gods, yes? Maybe not.
What grabbed my attention was a recent television ad for this deliciously smooth topping that's just so yummy in crepes, on waffles, by the spoonful, a dip for bananas, etc. A vibrant-looking mother is sharing the merits of this product, "roasted hazelnuts, skim milk, and a hint of delicious cocoa" that is full of goodness for her children. My taste buds were immediately desperate and I ran to the cupboard where I was sure there was a remnant jar in hiding. Anxious to believe that a product world soccer players identify with just had to be great for you, I had this niggling recollection of a previous look at the nutrition facts on the label.
There it was. The container holding about 3 spoonfuls. And there were the facts. First ingredient - sugar, second was modified (that's a scary word) palm oil, then the 3 magic 'goodness' ingredients, followed by 3 acceptable additions. At 100 calories for 1 tablespoon, the claim for 'no preservatives, no artificial colours, and source of vitamin E', just isn't enough to qualify for me, as a nutrient-rich snack. The trick word in the advertisement? Energy. Sugar is in there like a dirty, devious shirt. Did I eat it? I'm not telling.
But what about a chocolate milk drink for workout recovery ? Many fitness magazines and blog pages are singing its praises. There are 170 calories in a one-cup serving using 1% milk: ingredients in order are milk, sugar, cocoa, salt, carrageenan, modified milk. And may also contain modified corn starch, artificial flavour, colour, vitamin A palmitate, vitamin D3. Not too bad a choice when you've burned up your calories, you're not at home and a cooler stocked with frosty chocolate is in your face. I know - last summer after a very long hot ride I guzzled back over half a litre before I even got to the checkout counter. Too much, too fast, and on the final uphill 5kms to the campground, my stomach revolted - I haven't wanted chocolate milk since.
It's easy to make your own chocolate recovery drink - here's an option that tastes (somewhat) like thick chocolate milk but is much more nutritious. Put into blender: 3 tbsp. pumpkin seeds, 1 banana, 1 tbsp. cocoa powder, 1 tsp. agave OR 2 dates, 1/2 tsp. vanilla, enough water to cover the works plus a couple ice cubes for a real chiller. For a nuttier taste, add 2 tbsp. nut butter of choice. The pumpkin seeds provide lots of zinc/iron/protein/EFAs, the chocolate provides magnesium, the banana/dates provide carbs, and the optional nut butter also provides protein/EFAs. A glass of this waiting for you in the fridge should step-up your workout pace!!
Chocolate - gotta have it. Choose it wisely and it'll give you double the pleasure - immediate satisfaction and the kick for your next workout.
November 21, 2009
Shades of Green on our Menu
chard, tatsoi, cabbage, leeks, lettuce greens, broccoli, kale, green beans
In September we went with our daughter and family to the Common Ground Country Fair in Unity, Maine. I came home inspired to dig up my back yard, with the dream of replacing lawn for garden space to grow my own organic food. That noble thought, more like a fantasy, lasted all of half an hour. Unpacking our gear for camping, which had been part of the fun (albeit chilly, and in somewhat primitive conditions) I made several trips to our basement: where our road bikes are stored, kayaking vests are hanging and running shoes sit waiting on the shelves. All representing outdoor activities, just like gardening, but considering summer's short season and the many markets in our area selling fresh, locally grown food (the closest one being five minutes away via the the back farm road) - there really was no contest.
The following week I shopped at the market in Mahone Bay - I went a little crazy. But look at those glorious greens.
I'm stretching the 'leafy greens' category to include the leeks, cabbage, green beans and broccoli in my display, but these are all more than a pretty picture; they're worth their weight in building the immune system, and pack a wallop when we talk vitamins, minerals and fibre. Take your pick and eat them - daily - for any meal. I know of one person who mixes spinach into their cooked oatmeal - maybe a bit out there but who says salad isn't breakfast fare? Chopped greens are yummy tossed into a creamy squash soup or thick tomato-veggie pasta sauce - or steamed greens with balsamic vinegar, touch of salt, few toasted walnuts and a dollop of goat cheese? Delicious.
A green smoothie - delicious any time of day. Mine are different every time; here's the ingredient list in this glass of goodness: Russian kale, banana, chopped apple, lemon slice, 4 slices of cucumber, Tbsp. of ground seed mixture (flax, pumpkin, sesame, sunflower), 1/4 cup raw cashews, splash of fish oil, 2 ice cubes, enough cranberry juice and water to blend into thick, smooth drink. Not only refreshing - it makes my body feel like it's been given a wonderful treat.
In reality, healthy whole food eating isn't really an option. We need it to ward off viruses from without and the potential -havoc-raising free radicals from within. And for those of us who run and bike and swim and work hard and live busy, full lives - we need all the help we can get to protect our bodies from illness and help them recover from the stresses of exercise and every other thing we deal with in a day.
The market bins are still heaped with squash, pumpkins, cabbage, pears, apples, turnips....and I love eating all these and more of the seasonal produce. But greens must stay on the menu if I want to be nutritionally balanced and protected - plus it prolongs the far-fetched memories of gardens and all true pleasures of summer.
August 13, 2009
Cycling Tip to Tip
Cycling 925kms in seven days may not be everyone's idea of a fun
time. But sharing an activity we both love to do (even on non-ending
hills), viewing close-up Nova Scotia's back road beauty, meeting new
friends - and the blessing of glorious weather - made this tour a
favorite on our list of vacations. Fifty-some other cyclists
participated in this event which was (well) organized by Velo Cape
Breton. Riders registered for either hotel accommodation or camping -
about an even split, we were part of the second group.
July 26-August 1--- our route in a nutshell:
- started in Yarmouth in mist and fog, which had some bearing on our (first) wrong turn with us hardly out of town! Sunshine by afternoon, scenic ocean route along St. Mary's Bay. Camped in Digby.
- few drops of rain while we ate our cooked cereal. Sunshine before pit stop in Annapolis Royal. From there to Wolfville was the flattest part of the tour - overnighted at Acadia U.
- Hilly, beautiful ride in sunshine - bakery stops, Windsor and Summerville, spectacular views with cooling breezes on # 215 along Minas Basin. Longest ride (171kms) - stopover, Truro.
- hot ride through the interior on #326 to Amet Sound. Welcome lunch stop, Rushton's Beach. Route 6, still hot alongside Northumberland Strait. Ocean dip and collaborative gourmet camp meal - Caribou-Munroes Provincial Park. Beautiful evening,sleeping bag feels sooo good.
- stop in Pictou to watch tall ships sail out. Get back on track after wrong exit off rotary, wind way through New Glasgow, climb over Fraser Mountain. #245 has stunning ocean vistas, windy lunch stop by Arisaig lighthouse. Make camp at Whiddens campground - Antigonish. Treat ourselves to dinner out at the Bistro. Rains about an hour but tent is up, all is well.
- take route 4 along St. Georges Bay. Canso Causeway to Cape Breton (irritated driver laid on the horn as he passed us, the only 'jerk' we encountered). Hot ride to St. Peter's on the Bras D'or Lake, pitch tent at Battery Provincial Park - group dinner (fabulous spread) at Bras D'Or Lakes Inn.
- final ride to Sydney. First half (over 50 kms) is mostly trees, but good roads. Overcast and warm with full sun closer to Sydney. Plenty of long gradual climbs to get in a good final workout:) Camped overnight in Jacques and Micheline's beautiful yard/park. Mission accomplished.
Highlights - impressions - thanksgivings.....
- my padded bike shorts were great. No sore bum, or "diaper rash" some other riders had to deal with. My biggest discomfort was a sun-burned bottom lip.
- how much food can one fairly small person scarf down? LOTS, copious amounts. Having enough available food and drink (mostly water :) were our consuming priorities - and our only purchases above our tour registration.
- one develops a keen eye for potholes, ridges, rocks, etc. on the road. And an appreciation for new pavement, where it's safe to fly down the hills and use to your advantage for the next uphill climb.
- overall, campers chose that option for reasons unrelated to finances - a motley mix of a variety of professions and careers
- yeah for the SAG van that transported our gear and supported us with food and drink in addition to our own lunch stops!
- about half the group were from Quebec or French-speaking. For the most part, experienced cyclists; some of them were very fast and fit. (Derryl's name - The French Freight Train)
- chocolate milk is a wonderful recovery drink - I did leave a little bit in the litre carton for Derryl
- drafting in a group gives you a break but can be a scary thing - and all you see is the pavement and the tire in front of you. Not my idea of touring.
- maybe some year I'll be able to ride and snap photos simultaneously - so I get more scenery shots and less eating ones
- the fabulous weather had a huge bearing on the pleasure of this trip - yet I'm hooked on cycling/touring so I'm certain I'll have less than ideal conditions to deal with another time
- there are more courteous drivers than otherwise
- what a wonderful blessing to have health, strength and the ability to be physically active. We are truly "fearfully and wonderfully made" - our bodies were designed for activity. Many on the tour had never cycled these distances for this many consecutive days - myself included, with a two-day, 100km/day trial ride in June. But pacing, fueling and a good night's sleep had us energized and ready to go every morning. It wasn't a race: for the stats record, my overall average speed was 23.7kms/hour.
- meeting new friends, eating with them, playing hard with them - building relationships for future connections, the first of which will be this September in Baddeck.
- thank you God for safety on the road and a country and province of peace and freedom
August 11, 2009
Papa On the Run
I have a running partner who is my best friend. He's been my coach, my mentor and supporter. We're so close, we share the same bed. With such an intimate relationship, we understand the joys, challenges, disappointments, pain and pleasure of our sport: and empathize in the frustration of injuries and interruptions to our passion; something both of us have been working through for the last couple of years, give or take a few months.
This past spring Derryl enjoyed a diversion from anxiety about a gimpy ankle, occupied instead by another kind of 'run'. That of watching our three Toews grandkids for several consecutive Monday nights. Off they'd go to a playground, or to the Halifax waterfront, to the Dairy Queen for ice cream or Ardmore Teahouse for french fries. His reports of those evening were always filled with humor, delight and an undertone of having as much fun as the kids, though admittedly exhausted by bedtime with teeth to be brushed, stories to be read, drinks to be delivered and reminders to the littlest one to be quiet. One night out, however, was almost crazy enough for him to consider staying in for a change and having a 'quiet' play night at home...
It was a beautiful evening so the harbour waterfront was the destination. But first a quick stop at the Home Depot for something for tomorrow's job. Once in the store, the three scattered like calves let out of the barn (to use an analogy from my farm background). Papa's frantic "come back here, stay with me", was wasted breath. He managed to round up the troops just before an elderly gentleman tripped over the blond-haired two-year-old as she raced down the aisles aiming to keep up with her brothers. A sprint to the til and a fast exit before somebody got hurt or lost made the quick shopping stop even shorter.
The waterfront is a great place to be on a spring evening. There are boats to see, plenty of interesting places to run - and there's water. Like, just down there, on the other side of the boardwalk where that same little blondie is walking along the beam. Another sprint for Papa, with a shot of adrenalin this time, thankful that his water rescue skills weren't called upon.
Oh boy, maybe it's time to start wrapping this night up and go for ice cream. But not before everybody has to go the bathroom. Little blondie's wishes are to use the girls' bathroom but Papa is firm - they're all going together and it won't be in the ladies room.
By now Papa's endurance is being tested - the warm evening has attracted a shop full of customers and his task is to keep his eyes on three in particular. Finding a table within view from the order counter, he instructed them to sit and wait for Papa to get them their ice cream. Which they did.
Licking their cones, loving this evening with their Papa, these three did him proud when another customer complimented on how well-behaved those kids were. And he had to agree. Curious, active, but yes, well-behaved.
So just like the end of any other 'run', Derryl has found himself a little winded after some of these evenings. But after a recovery period, ready to go again, with the idea of just maybe trying a different route!
April 09, 2009
Wingin' it Without a Plan
The following is a post I wrote for another blog I occasionally contribute to. If you're interested in my running game, read on....
The registration is confirmed; barring injuries or other hick-ups, May 17th I’ll be toeing the line at the Bluenose Volkswagen half marathon. I’m a ducks-in-a-row kind of person - I love the predictability, call it security, of having a workout schedule all plotted out. Speed intervals, hill repeats, short tempo runs, a weekly long run - plus a cross training mix of strength and pool work, cycling, stretching, yoga - in varying distances and effort intensities, this has all worked for me before. A tough interval regime or an easy recovery run, it’s part of the plan: I’m ready for it.
This time around, however, on the backside of a two-year contest between injury, recovery and adjusted expectations, my training program is more like a poetic dance than a choreographed performance.
My goal is to run this half marathon in what I’m going to call a respectable time. Even setting that range holds more mystery than I’m comfortable with. Placing in my age category is now out of the question, but wouldn’t it be great to beat my slowest time?! Here’s how the non-plan is going to date.
One pretty dependable positive: depending on the distance and intensity, my previously very cranky knee is happy with running three times a week or every other day. Yahoo, yippee and hallelujah. That translates into less swelling, less pain. On a strategy confirmed by a very good running friend I decided to gradually build up my mileage and build on speed after that. So since January, the 5, 8, 10 kilometre distances have increased to the same in miles. The longest to date, 19.5 kms on a rolling route while visiting family in Maine, was an even split time - happy with that.
Speed work has been tricky, as I’ve been trying to save my minimal runs per week for building up distance. Laps at the indoor track with the repetitive curves creates a potential for ITB trouble. So it’s to the pool for interval work. Wearing a flotation belt, I've run a ladder workout, one up to five minutes, repeating the five and back down again; 15 seconds for recovery. Working at about 81% effort (I set my alarm on the odd numbers too :) it’s a good workout and with the warm-up and cool-down, the time passes quickly in an otherwise very boring setting! I'll do a repeat of that sometime soon plus I found a good pool strengthening workout to help keep the core strong. Here’s hoping I’ll get on the road for some intervals soon - it’s still a wait and see approach.
Sometime this Easter weekend the full 21 km is in the plan. In the four remaining weeks, my goal is a long one with 10-12 kms at race pace (I wonder what that’s going to be?!), a couple long ones with an hour at a steady-state, and the rest with a close eye on how much and what kind of running to include. Cycling, poolwork and the stretching/yoga routines will round out the program.
I think another name for give-me-a-detailed-plan is control freak. Gotta let it go this time, which isn't a bad thing. Foremost I’m thankful for the gift of health and healing that’s allowed me to again enjoy this running game. I’m learning perspective. I’ve been drawn back to the pleasure of the passion of this sport. And with that thought, I’m headed out the door - not following what might be written in a program or concerned that I’m adding up junk miles. I’m just going for a run.
