A Twist on Stoked Oats

If you havent gone out and bought yourself some Stoked Oats  I would highly recommend it. It is an amazing super food that is a great hearty meal. I dont consider it to be strictly a breakfast meal as I eat it through out the day. Before and after workouts and as a snack. I told you earlier about the banana rolled oats which is amazing dessert you can make.

Butternut Squash Soup and Stoked Oats rolled Chicken

I was making dinner the other day when I decided to mix it up a bit and thought my chicken should be breaded. So I rolled the chicken breast in a whipped egg and rolled it in Stoked Oats. I baked it and it was a phenomenal. I also added franks red hot.....I put that shit on everything! It added a a twist and a nice spice to it. I highly recommend trying it out and seeing what you can add to it. If you find something that works please let me know so I can try it.

To go with that you can make butternut squash soup. Take 1 - 2 butter nut squash's cut them down the middle and scrape the seeds out. I use a peeler and take the outer shell off, then cube it and add it to 2 containers of vegetable broth in a large pot. Add one onion, two apples and 5 large carrots. Boil everything together and then put it in your Vitamix and blend. Serve with a little pepper or spice of your choice.

Yam fries and Stoked Oats rolled chicken with Franks Red Hot

We have to leave you with a funny photo of my dog and her flat muscle head. Make sure you get your recovery protein drink in you right after your done a hard training session. 

- Muscle Milk powder - I prefer vanilla

- Banana

- Frozen Berries

- Coconut oil

- Chia Seeds

- Coconut milk/almond milk

Muscle Milk balancing act!

Lets make sure your not letting the weather win and keeping you locked up inside your house. Get to the mountains, Bragg creek, to the gym and make sure you keep that active lifestyle up. West Bragg creek is great to grab your cross country skis and go for a rip. Its close to Calgary, its free or you can donate to the local ski fund that helps keep the trails groomed and best thing of all its away from the crazy city life. Who doesnt like a little peace an quiet? You get a great view plus fresh mountain air. I see tons of couples and families out there having a blast. I hope to see you out there and have a good week of training!

West Bragg Creek cross country skiing 

Do the Chia

Highly recommend that people add this super food to there diets. Few ways you can take it which are adding it to cereal and breakfasts or adding it in with your drinks. The key when adding it to drinks is to let it soak and swell up. That is when you get the most from the seed. 

One tasty way is to make your own almond milk and add them in after to soak and touch it up with nutmeg or cinnamon, you cant go wrong. The reason with doing that is the almond milk and soaked chia seed is actually now a enzyme and when consumed your body does not have to work hard to get the nutrients out. Its breaks it self down and is great to have before a hard workout or at a endurance event. I added a few other reasons why you should add the super food to your list of musts and a great recipe.

Fibre 
Just a 28-gram or one-ounce serving of chia has 11 grams of dietary fibre — about a third of the recommended daily intake for adults. Adding some chia to your diet is an easy way to make sure you're getting a good amount of fibre, which is important for digestive health.

Omega-3
Chia seeds are packed with omega - 3 fatty acids, with nearly five grams in a one-ounce serving. These fats are important for brain health. "There's better conversion of omega 3s into the plasma or into the food than with flax seed," said researcher Wayne Coates.

Teeth And Bones 
A serving of chia seeds has 18 per cent of the recommended daily intake for calcium, which puts your well on your way to maintaining bone and oral health, and preventing osteoporosis.

Manganese 
Manganese isn't a well-known nutrient, but it's important for our health: it's good for your bones and helps your body use other essential nutrients like biotin and thiamin. One serving of chia seeds, or 28 grams, has 30 per cent of your recommended intake of this mineral.

Phosphorus
With 27 per cent of your daily value for phosphorus, chia seeds also helps you maintain healthy bones and teeth. Phosphorus is also used by the body to synthesize protein for cell and tissue growth and repair. 

Protein 
Chia seeds also make a great source of protein for vegetarians and don't have any cholesterol. One 28-gram serving of these super seeds has 4.4 grams of protein, nearly 10 per cent of the daily value.

Belly Fat 
Chia's stabilizing effect on blood sugar also fights insulin resistance which can be tied to an increase in belly fat, according to Live Strong. This type of resistance can also be harmful for your overall health.

Get Full. Faster
Tryptophan, an amino acid found in turkey, is also found in chia seeds. While tryptophan is responsible for that strong urge to nap after a big Thanksgiving dinner for example, it also helps regulate appetite, sleep and improve mood.

Heart Health 
According to the Cleveland Clinic, chia seeds have been shown to improve blood pressure in diabetics, and may also increase healthy cholesterol while lowering total, LDL, and triglyceride cholesterol. All good news for your ticker!

Here is a great recipe

Orange Spice Chia Energy Muffins
vegan, makes 10-12 muffins

dry:
1/2 cup whole wheat flour
1/3 cup white flour
3/4 cup organic sugar (I used Florida Crystals)
*if you want a more dessert-y sweet muffin - add 1-2 extra Tbsp sugar
3/4 tsp salt
2 tsp baking powder
3/4 tsp cinnamon
2-3 pinches cayenne
1/4 cup maca powder

wet:
1/4 cup virgin coconut oil or safflower oil (or another vegetable oil)
1/2 cup almond milk, vanilla
1/2 cup warm water + 2 tsp chia seeds
3 Tbsp tangerine or orange juice (fresh)
pinch of freshly grated orange or tangerine zest
1 tsp vanilla extract
1 banana, mashed

on top: pinch of sugar + pinch of chia seeds

Add-in ideas! (optional)
* 1/4 cup shredded coconut
* 1/3 cup dark chocolate chips or chunks
* 1/4 cup chopped walnuts or pecans
* 1/4 cup wild blueberries
* 2 Tbsp rolled oats

Directions:

1. Preheat oven to 350 degrees. Line or grease you muffin baking pan.

2. Stir the water and chia seeds together. Allow to sit for about five minutes to plump the seeds a bit.

3. Combine all dry ingredients in mixing bowl.

4. Stir in the wet ingredients. Mix until smoothed. You can use a beater on the lowest setting if desired.

5. Fill muffin tins and add a pinch of sugar and seeds over top each muffin. Bake for 15-20 minutes or until the tops begin to brown and the muffins are cooked through the middle.

Cool. Serve.

Banana theme - Stoked Oats and Muscle MLK

First we will start with the Muscle Mlk protein shake

1. You need chocolate Muscle Mlk ready to drink and add it to a blender
2. Add 4-5 ice cubes
3. Add a whole banana
4. Add 2 teaspoons of cinnamon
5. Blend and enjoy!

Next we will make banana rolled oats

1. 2 cups of your favorite Stoked Oats
2. Coconut oil, add 4 tablespoons or until the oats are moist
3. Add 3 tablespoons of honey or until its sweet enough for you
4. Mix in carob chips - 1/2 cup
5. Mix together and place in the oven and bake until brown
6. While the oats are baking you need to peel 3 bananas and cut them in half, place them on a stick or skewer
7. Take natural peanut butter and add it to the banana and once the oats are ready roll the banana in the oats - you might need to use your hands to put the oats on them so the peanut butter doesnt come off.
8. Add the finished product to the freezer to cool off and to help the bananas freeze.
9. You can eat them frozen or room temperature. ENJOY!

Lost Souls 100 km

Its been about a month since I raced at Lost Souls 100km. I took some time to think and take in the race as it was a day of mixed emotions.

Leading up to the race, Lost Souls 100km is the only race I have not finished and to make it worse I have attempted it twice prior to this year. So going into the race was a very mental battle right off the hop. I knew that there are always great runners that show up to the race. Carl Pryce being one of them! I had a good friend and training partner come to crew me that day, which I was very thankful for.

Lining up at the race you see all the same faces, say your hellos and laugh. I am always nervous before each race, stomach is in knots, I feel like throwing up and a million questions run through my head. The gun goes off and the long day has started. I knew Carl Pryce was the number one guy at Lost Souls and so I was determined to make it a full out competitive challenge on both of us. I ran with Carl for 10km and then we started to separate and were maybe 500m apart. The first lap was interesting, both Carl and I were passed in 1st and 2nd place by Dave Proctor in the 100mile which blew both of us away but hey when you feel good you have to lay down the kilometers.

Good on you Proctor! The heat was not to bad but I seemed to start having some stomach issues that set me back time, stopping and having to deal with the issue numerous times. Feeling dehydrated and like total shit I was scared that it was happening again....a DNF (did not finish). I just kept on my game plan and tried not to get mentally beat by my body. Coming into aid stations and having Mack there ready for me and almost making me go, making me drink fluids, making me not stop, even getting in my face pushed me to keep going. He wasnt letting me stop. I finished my first loop and was starting to feel a bit better and I stuck to my game plan. Mack said I was 15 + minutes behind Carl which I said to my self well its over.......I will race for second.....who the hell does that, race is not even close to being over and I am already settling for 2nd place (best case scenario).

Taking a short break

Moving onto the second loop, I said just stay even keel. Dont get carried away with emotions. I started to run better than the first loop, a lot better too. I kept seeing Mack at crossings and he told me I am gaining on Carl. WHAT!?!??! I got excited but made sure to tell myself to stay to the race plan. I gain minute by minute on him and made up almost 15+ minutes on him when I can into the third last aid station. I took my time and waited for him to make the first move then I was going to follow. Mack was saying you got this and to empty the tank and leave noting out there. Carl got up, I wasnt sure if he made his move because I looked like I was going to go or if he felt recovered enough. I ran with him and talked to him to see how he was doing? He was telling me his system was over heating and wasnt feeling well. I climbed the last awful section of the race always looking back to see where he was. He is a powerful runner and one to never underestimate. As the race got closer to the finish line I felt like I was getting stronger. Mack and I planned that the next aid stations I would come right through and not  stop, I would go through so people thought I was gone.... I would walk and Mack would meet me to give me what I needed. I did it more for the mental side of the race incase someone was coming behind me and I would hope it would help them rush through the aid stations. I just go through the last aid station and realize this is the final haul. I was full of every emotion, but mostly pumped that this year I was finishing Lost Souls 100km. I pass a few people on there first lap and see the final hill to climb before the finish. I was not letting up until I got up that hill, turned around and looked to see no one in my sights.

Stopped to soak it all in

I met Mack 500m from the finish line gave him a hug and bent over to take it in. It was emotional for me, running a 100km is an accomplishment for anyone no matter your time or  place. I had finally finished 1st and also got a new course record for the 100km. I couldnt have done it without Mack being an awesome support crew and yelling at me, pushing me to go and always having everything I needed ready for when he saw me for the few minutes that I stopped.

Icing the feet

Hydrating - Love it

I sat and soaked up what had just happened at the finish cheering people on that were still running. I was waiting for the top three to finish. To my surprise the second place racer was Alissa St Laurent (female) which is amazing, she is a phenomenal runner and will be a great competitor not only to the women but even the men. Then cam Carl Pryce, he was hurting and was glad to be done. I reach over and shook his hand told him thanks for a great race and thanks for pushing it to the limits. We laughed and I guess if you are racing for 1st place you leave everything out there and are completely a mess after the race as that was the case for both of us.

I finished 1st place at 11:09 hr/min with a new course record.

Congratulations to everyone who ran and completed there distances at Lost Souls.

You can also read a interview and article from trail runner at the link Trail Runner Interview

Thank you to my sponsors Muscle MLK Canada for all my nutrition, Active Sports Therapy for keeping my body in one piece.

September the month of many races

Stay tuned as I will discuss my three races that I competed in this month. Starting with Lost Souls 100km which resulted in a first place finish and a new course record. Followed by a 5 Peaks half marathon and a first place finish and new course record at the Heli Run.

Running in Fernie Ultra 50 miler

Summiting Ha'Ling Mountain, part of the 4 peaks challenge

Running with a great friend and having some fun!

Best running partner out there, loyal & never complains.