Raw "Cheese"cake

This weekend my new roommate arrived and to welcome her, I made a cake! This cake is actually healthy for you, full of good fats, proteins and nutrients from living macadamia nuts and cashews, dates, lemons, berries, coconut oil and honey.

I'm super happy with how well it turned out, and it's so easy I'm sure I'll be making it pretty regularly -- I'm dying to know how it goes with every kind of berry.

To get the recipe, visit www.priscillalevac.com. Her photos are way prettier than mine too, but I'm still pretty proud of my creation!



Step 1: Macadamia/coconut/date crust processed in the Vita Mix and pressed into a pie plate
Step 2: Processing the "cheese"
Step 3: Firming up in the freezer
Step 4: Added the sauce, pureed in the Vita Mix (raspberry!) and it's ready to serve.

Raw Food Rap, Yo

This explains Raw Food better than I ever could - and in a RAP no less. Check it out. Sergei Boutenko who is the ... uh ... talent in this number is Victoria Boutenko's son.

She writes about Sergei and the rest of her family's experience and life and death motivation to start on raw food. It's the book I recommend you pick up first if you have any interest in raw food at all, whether it's to lose weight, stay healthy or have more energy. It's called 12 Steps to Raw Food.

VITA-MIX 5200

Oh yes, it will be mine.

Oh yes, it will be mine.

Oh yes, it will be mine!!!!

A long-time resident of my manifestation board, the day finally came! I am now the owner of a super duper Vita-Mix 5200, including a wet blade and dry blade container, which basically unclips my wings and allows me to soar to all new whole-food heights in my very own kitchen.

Vita Mix Day — as May 8 shall forever be known as — was a windy Saturday. We set off for St. Catharines braving high gusts on the sky way, but nothing could stop us. We rolled up to Costco and battled crowds of consumerism gone rampant and found the Vita Mix reps in the back with only THREE machines left for purchase. Even though I was a sure thing, we decided to put them through the paces and they blended to our hearts' content.

This thing has steel blades that are no match for any food. It can spin them up to 240 m.p.h. It's got a 2 horse-power motor in there, and it's own cooling system, so you can let that sucker go on high all day long, without damaging the machine. And, they last forever. What an investment!!! (for those dying to know, all this does not come cheap, but if you can get to a Costco, you'll save more than a hundred dollars. My blender was $499 + $99 for the dry blade set, which you can use to grind up your own flours from nuts and grains).

So far, I've been using it faithfully at least once, sometimes twice a day. Of course, I'm very excited to have green smoothies back in my life, and although I loved them unconditionally before, I have to say that with the Vita-Mix, they're just that much more heavenly. So smooth.


We also tried the Guacarita featured earlier on this blog ... to mixed reviews. I think it needs some more fine tuning, whereas G had no problem polishing off both of ours, raving about how "weirdly good" it was between gulps. But my luke-warm reception wasn't the Vita-mix's fault -- it performed its role to perfection, producing a silken cocktail like no other. And in only about 5 seconds.


The numerous recipe books, plus internet support it brought with it also claim you can make soup, from start to finish, right in the blender! Just by spinning it around in there, it heats up to the point of boiling. And in only about 4 minutes. Wow.

And don't even get me started on the ice cream. (That's right! Ice Cream and Hot Soup all from the same magical little machine!!) Tonight I have big plans for some lone strawberries and some left over vanilla yogurt. I can't wait.

Cancer Conundrum

Today I was invited to luncheon with the Canadian Cancer Society as a thank you for the many years of monthly donations I have contributed towards cancer research. It was held at the Royal York, and the customary rubber chicken was served along with some sad steamed vegetables and a few pastries for dessert. There was also a plate of sliced fruit (which G tells me actually comes from a bag) and tea and coffee.

The speakers spoke about the impact our donations make in Cancer research. They spoke of dramatically improving the quality of life while patients undergo radiation therapy. Higher rates of "cure". But the final key note speaker went right for the jugular with a plea on behalf of children with cancer.

The whole lunch left me oscilating between pulling out my cheque book, and pulling my support entirely.

I will try to sum up in point form.

1.) Kids with cancer. Children are now getting cancer more frequently, and while 80% are being treated to the point of being "cancer free", 20% cannot be saved. But it's only a recent phenomenom that kids get cancer in the first place. Cancer used to be something "old" people got -- a disease commonly associated with aging. So shouldn't we be more concerned about things like pre-fab baby forumla? Bisphenol A in our bottles (or whatever other chemical you care to list)? The idea that a trip to McDonald's is a "treat"? I'm by no means a scientist, but to me it seems like humans as a species are a weaker set because of the crappy things we eat, the way we throw medication at everything, and our propensity to treat symptoms instead of always striving towards optimal health. It's no wonder our next generations aren't getting a fair shake.

2.) Our meal. Here we are sitting at a luncheon, hearing the story of a breast cancer survivor, and yet nowhere on the table was there a cancer-fighting food. Where were the green leafy vegetables? Even a glass of red wine? And that chicken had better have been free-range because otherwise that's a whole other story. See Food Inc. to clear the air on chicken farming. Plus, our desserts (except for the fruit) were full of white sugars, flour, and dairy products, likely from cows with too much growth hormone. Should have ordered the vegan option. We're only beginning to realize now how our conventional diets have played into all kinds of diseases like diabetes, heart disease, and of course, Cancer.

3.) Cancer is not the enemy. Cancer is not the cause. Cancer is the EFFECT. They said every three minutes in Canada, someone is diagnosed with Cancer. There's more and more cancer because our environment, our diets, and our lifestyles are becoming more and more polluted. They said something like $48 million dollars was raised by the Canadian Cancer Society last year. Imagine if just some of that money was put into subsidizing organic farming. Or community centres, or awareness campaigns about how we really are what we eat. Even bike lanes, and green spaces to encourage people to cut down on their driving and their "screen-time" (honestly the fact that that's even become a term is just scary.)

4.) Cancer Care. At the same time that I gripe about all the points above, I've seen firsthand too many times what Cancer can do -- both to patients and their families. And I am so grateful for the work of the Canadian Cancer Society in their efforts to make the whole experience even one iota less hellish. Because big changes don't happen overnight, and you don't need a crystal ball to know that Cancer is going to be with us for a while yet. So having things like volunteer drivers to get you to your chemo treatments, or doctors who care about the mucositis that comes with treatment in children, or nurses to pray and cry with you, or researchers trying to figure out how to keep treatment-abandonment down in El Salvador are all super valuable to me.

So I guess at the end of this rant, I want to say thank you to Cancer researchers, nurses and doctors for the difference you've made in the lives of my loved ones, and strangers I'll never come to know. I know I said I might pull my support, but as long as there's cancer, I'll keep doing whatever I can to do something.

If you want to help, visit the Canadian Cancer Society online, or consider supporting my Ride to Conquer Cancer.

Green Smoothie of the Day

Spinach-strawberry-blueberry-goji berry-hemp seed-banana

Health Benefits:

Spinach (two big handfuls or more, baby spinach)

• Excellent source of vitamin K, vitamin A, magnesium, folate, manganese, iron, calcium, vitamin C, vitamin B2, potassium, and vitamin B6. It’s a very good source of protein, phosphorus, vitamin E, zinc, dietary fiber, and copper. Plus, it’s a good source of selenium, niacin, and omega-3 fatty acids
• Loaded with flavonoids which act as antioxidants
• Anti-inflammatory properties
• Slows age-related decline in brain function
• Protects against eye diseases
• Excellent source of iron

Strawberries (two hands-full)

• Source of vitamin C
• Antioxidants
• Excellent source of vitamin K and manganese, as well as folic acid, potassium, riboflavin, vitamin B5, vitamin B6, copper, magnesium, and omega-3 fatty acids

Blueberries (half pint)

• Some of the planets best antioxidants (cancer fighter, heart helper ... antioxidants can help your body with almost everything)
• Helps improve vision

Goji Berry (30 berries)

• For their weight — a daily serving is only 10 to 30 grams — they have more vitamin C than oranges, more beta carotene than carrots and more iron than steak
• Beta carotene helps protect your skin from the sun
• Good source of B vitamins and antioxidants
• Rich in polysaccharides that support your immune system
• They have 18 kinds of amino acids, and are a rich source of potassium
• They taste like little pillows of honey. No joke.

Hemp Seed (1tbsp)

• Second only to soybean in protein content
• Contains all 20 known amino acids including the 9 essential amino acids (EAAs) our bodies cannot produce
• Free of the tryspin inhibitors that block protein absorption
• Free of oligosaccharides found in soy that cause upset-stomach and give you gas
• Lowers cholesterol and blood pressure
• Ladies: helps with menstrual cramps
• Promotes organ health
• Helps in recovery after exercise
• Nutty flavour that goes with everything. Yum.

Banana (x2)

• Rich in vitamin B6 and they are a good source of fiber, vitamin C, magnesium and potassium (lack of B6 in a diet can cause weakness, irritability and insomnia)
• Potassium helps to regulate blood pressure and may reduce the risk of high blood pressure and stroke
• Potassium helps muscles to contract properly during exercise
• Plenty of carbs = good source of energy
• "The good mood food" -- may help to overcome depression!

Add two cups of water, blend, and enjoy.

Krunchy Kale

While in Courtenay, Gerhard's mom, in an attempt to subdue our post-skiing appetites, produced a bag of kale. But not just any bag of kale ... this leafy green had been dehydrated, and seasoned: the healthy answer to potato chips. It. was. delicious.

Naturally, I asked for directions on how to make this miracle snack. It couldn't be easier. Make up a seasoning ... I was eager to try and didn't have any raw soya sauce so it wasn't a completely raw foods snack, but that's easily fixed next time I'm at The Big Carrot.

Anyway, make up a seasoning: put some soya sauce and water in a bowl, dip each leaf and arrange in your dehydrator (115F of course, or else it's not considered "raw"). Come back after enough time has elasped to crisp the kale stems (about 4 hours).

The best part? Seeing my homemade snack at the grocery store in $7.00 packages (for half as many chips!) -- mine cost no more than a head of kale.



Kale benefits: '

• IN SEASON mid winter ... so the best is just around the corner!
• Cruciferous vegetables such as kale are cancer fighters: breast and ovarian, but also lung, colon and bladder
• Free-radical fighter: It's an antioxidant!
• Protect your eyes: "kale is well known for its carotenoids, especially lutein and zeaxanthin. These carotenoids act like sunglass filters and prevent damage to the eyes from excessive exposure to ultraviolet light." (from whfoods.org)
• Excellent source of vitamin A (again, good for your eyes and also your lungs)
• Vitamin C for your immune system
• Protects against Rheumatoid Arthritis
• Very good source of fibre
• Calcium, without the fat from cows' milk
• Vitamin E, for your brain!

Enjoy!

A Bloggable Event

Trainer! Day one!! All set up in the warm living room while the temperature drops to the negatives outside. Got my movie, my smoothie, and all the other comforts for trainer-ing. By the way, I found Angels and Demons to be entertaining, but a bit silly. I guess it's sort of redundant to accuse Dan Brown of being over the top.



Before I started, I also made some time to get the new dehydrator working away on some apple chips. Healthy snacks all winter, courtesy of Gerhard on my birthday. So stoked.

First, core the apples ...

Then slice them up with the mandolin ...


And then a few hours in here ...

And voila! Apple Chips!

Last Dance At Albion ... with Special Guest, Aoife!!

My birthday is coming up Sunday, but I already got an early gift! Aoife is in town! I picked her up from the airport on Tuesday, and we gabbed about girl stuff with some pink drinks until it was time for bed.



Wednesday morning we decided to celebrate our freedom by rolling up to Albion for what I am sure must be some of the last mtb-ing of the season. Started with a green smoothie featuring melon, bananas, strawberries, blueberries, kale and spinach, packed up the minivan and then it was off to Jeff's place.



Jeff is the only other person I know that's as tall as Aoife so it was very fortunate that he was willing to lend her his beautiful can't-get-em-anymore Santa Cruz Blur 4X. As he promised, it climbs great and just looooves the downhills. Huge thanks to Jeff!



After 2 minutes of silence, we set about basking in the glorious weather and miles and miles of trails that we had all to ourselves. It didn't take long for both of us to reach a zen-like state. I think it's called bliss.



On an occasion like Remembrance Day, or even a birthday, it's a good idea to look back and take stock; to remember the ones who've had a positive impact on your life, even if you've never met them.



It strikes me that I am very lucky. My health has returned and I am stoked to get started on 2010 (training is now underway!). I've got great friends and a loving and supportive family. I spend most of my time with an attractive young man who makes me want to write schmoopy things (but I'll spare you). I have a rewarding career and work with colleagues I'm lucky to also consider as friends. And by accident of birth, I'm Canadian. And that's no small thing.



Life's pretty good.



Here are some photos from our day ...

2010

The sun came out on Sunday. The temperature was up, too. It was enough to send me tail- spinning into a vortex of restlessness (and maybe even some guilt!) and that's how I knew the off-season was over.

Since the end of racing, I've put a stop to "training" and just kept up with "exercise" on a whenever-I-feel-like-it basis. Now's when you get to dust off your runners, hike with family and friends, and play in the woods with folks you don't normally get a chance to ride with. And it's so important to slack off, I can't even tell you. You must clear your brain of all the crap racing fills it up with and fall in love with bikes again or you'll never make it to your next race.

You'll end up a "Christmas Star" ... someone who is in great shape in December because they didn't bother to let their race fitness go to pasture, but who will not last until it really counts: April. Check out Joe Friel's blog on the topic ... his site is a good one to bookmark, and his book has always been a great help to me!

Last week, I started slotting in 'training'. I call this my "planning" phase. I mentally map out the kinds of activities I want included in the upcoming training plan, even going so far as to name a day and a time. But then I end up blowing it off completely. It's a process. Last week was about planning, this week will be about execution

So with a sunny Sunday to kick things off, I postponed the yoga idea so I could take advantage of the weather, and got G to agree to spin to see the horses of Sunnybrook Stables. The horses were awesome and were totally into raw food. I grabbed clumps of green grass for them to eat instead of the bits of hay and dried leaves in their pen and was soon best friends with all them. Even the biting one.

Earlier this fall, I read Brendan Brazier's book Thrive Fitness and his training philosophy is very close to mine so I'm going to give it a try and see how it goes. Plus, it includes his great information on diet, which is another area I've made some huge changes.

I used to be a completely different shopper -- I bought things that claimed to be "low fat" or "organic" based on how long it would take to make them. But even if something tells you on the box it's good for you, it's still in a box, therefore bad for you. I knew diet was important but until I started reading about where our foods really come from, how processed they are, and what they mean to the body, I was not a healthy eater. Even though I thought I was. I first started making changes at the beginning of race season this year and at the same time posted some of my best results ever. Coincidence? Maybe. But I'm running with it. I'll have more to say about diet in a later post but for now I'm just happy to have another arrow in my quiver.

And of course, I am looking forward to another round of Daffyd's amazing spin class at RPM Studio. The course, while not yet confirmed, usually runs from January to March and meets twice per week (traditionally Thursdays for 1.5 hours and Sundays for 2 hours). We go through the training periods together, working on single leg drills, hill climbs, endurance and intervals as well as testing. Working in a group on hard workouts is such a great benefit. You think, "well that guy next to me is really going for it, what's my excuse?" I find I get a lot more out of myself at RPM than I can on my trainer in my living room.

They also offer strength training through their gravity program -- an exercise machine that uses your own body weight as resistance. With new equipment on the lower level, like bosu balls, I expect to be spending a lot more time at RPM this season.

So with another year of training, on higher quality fuel, and a slightly tweaked strength routine I expect 2010 will be something to really look forward to. Happy Training!