Archive for February, 2014

Quick Ride

Monday, February 24th, 2014

Please remember to always wear a helmet.

Just a quick ride this morning – must get to work. It is perfect cycling weather out there – I hope you get the chance to grab a ride today!

I am so thankful to be able to ride in the mornings before work. Even just little rides like this (10-15 or so miles) are a great way to start a day and will help me to build back up and get ready for my 2014 Napa Valley Tour de Cure ride! If you would like to make a donation, please click here.

Here’s wishing you a terrific day!

Good Cycling Weekend

Monday, February 24th, 2014

This weekend was more “cycling” and less “foodie” and very much needed. Aaaah … that felt good. I got about 65 miles yesterday and 56 today. Yesterday I rode with my friend Kat, today was solo. The routes were similar: Davis and Winters, with a little offshoot towards Vacaville on Pleasants Valley Road on Saturday, and a Lake Solano Loop today.

Saturday we rode from Davis to Winters, with a water refresh and snack stop at Steady Eddy’s.

Yogurt & Fruit

Granola Garnish

Sports Beans Belly Flops

Then we headed back out Putah Creek Road, turning left on Pleasants Valley Road and rode out to the bottom of Cantelow Road.

Thinking about Cantelow ...

My bike ... posing.

Next time, but not today.

First return trip to Cantelow will almost certainly be from the other side, not the steep side.

We headed back towards Winters and stopped a couple of times for photos.

For years I have ridden past this horse and never stopped. She was disappointed that I offered her no food, but she was quite friendly nonetheless.

Lake Solano

Lake Solano Dam

My Colnago, striking another pose today.

Sweet, fragrant almond blossoms. Look at that blue sky!

This is such a beautiful time of year, although Spring weather is much too early (again) this year. We really do need rain, but I am so grateful for a weekend like this to get a few training rides in. We are supposed to have rain next Thursday through Sunday, so I wanted to take advantage of this incredible cycling weather this weekend. I have to ride as much as possible in the next few months to get ready for my 2014 Napa Valley Tour de Cure

This is why I ride. Won't you join me?

 

Join me – this is an awesome ride for a great cause. Together we can make a difference!

To register for the 2014 Napa Valley Tour de Cure, click here.

To make a donation, please click here.

 

 

Super Healthy, Super Light

Saturday, February 22nd, 2014

Dinner ... what's on your plate?

We had another gorgeous morning in Davis for a pre-work ride. Tomorrow and Sunday both look promising for some great cycling weather, too!

I’ve been super hungry all day after my morning ride, but I want to eat a little lighter right now because I feel like there has been too much foodie and not enough cycling lately. It’s time to reverse that trend and get back on track training for my 2014 Napa Valley Tour de Cure.

Are you hungry, but want a low-calorie and healthy dinner entree? Try this – it’s a generous portion, about 20 grams of protein, and only about 260 calories.

Sautéed Greens, Shiitake Mushrooms, and Chicken Apple Sausage
~ One serving ~

1 teaspoon avocado oil
3.5 ounces shiitake mushrooms, rinsed and sliced
1 3-ounce smoked chicken apple sausage, sliced into about 1/8-inch thick slices
5 ounces cooking greens (spinach, kale, chard), cleaned and spun dry

  1. Heat oil in a cast iron skillet over medium-high heat until it shimmers.
  2. Add sliced mushrooms and saute, browning slightly.
  3. Add sausage and cook to heat through.
  4. Add greens, cover, reduce heat to medium-low and allow to steam until the greens are wilted and tender.
  5. Season to taste with salt and pepper.

This has about 260 calories:
Oil = 40
Mushrooms = 35
Sausage = 140
Greens = 45

Enjoy! Here’s hoping you get some great cycling in this weekend!

Sunrise … Sunset

Friday, February 21st, 2014

Today was a busy, busy day! Thankfully I got to start out with an invigorating sunrise ride …

Sunrise

Ride

Sunset

… a super productive day at work … then time for a relaxing sunset walk.

Now it’s time for a light healthy dinner, a few chores, a little TV with Tiger (he especially likes to watch the foodie channels), and some Sudoku.

Here’s wishing you a wonderful evening!

First Prework Ride of the Season!

Thursday, February 20th, 2014

First pre-work ride of 2014 season

I logged only 12 miles this morning, but this was an important milestone for the training year – the first pre-work ride of the season!

It started out a little chilly, but I quickly warmed up. A beautiful bank of clouds to the East created a lovely sunrise. This is such a beautiful start to any day … I wish I could start every day like this.

It was just as beautiful at lunchtime, though a little breezier … I enjoyed a nice walk on the Arboretum.

I would have to say that today was an exceptionally beautiful and good day!

Afternoon Walk on the Arboretum

Afternoon Walk on the Arboretum

Afternoon Walk on the Arboretum

Afternoon Walk on the Arboretum

I hope you had a beautiful day!

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

I am looking forward to many more rides this season. I have lots and lots of training to do to get ready for the 2014 Napa Valley Tour de Cure, which will be here before you know it! This will be my 6th Napa Valley Tour de Cure – if you would like to donate to my ride, please click here. I am far from reaching my goal this year, so please consider making a donation. It’s a great cause and every bit helps!

Be safe and enjoy!

Happy Mon… Tuesday!

Tuesday, February 18th, 2014

Here's wishing you a beautiful day!

Another Lovely Day!

Tuesday, February 18th, 2014

It was another lovely day here in Davis. I logged just over 40 miles and it felt pretty good to ride 3 days in a row. I’ve got a long way to go before I feel ready for my 2014 Napa Valley Tour de Cure ride in just 11 weeks! Here’s hoping for rain during the work weeks to catch up on rain this year and clear weekend weather to catch up on cycling training. That sounds reasonable, don’t you think?

Glorious Day for a Ride!

Sunday, February 16th, 2014

I rode with my friend Kat this morning. We had a nice dinner and some wine last night, so it was extra important to ride today! The dinner was pretty healthy – smoked chicken apple sausages cooked with shiitake mushrooms and greens served over a blend of short grain brown & “Forbidden” rices. We had the wholesome whole grain, veggies, and lean protein. A little cheese (low fat) and crackers while dinner was cooking, but all in all, not too bad.

We rode from Davis to Winters and then explored a little on Pleasants Valley Road before we had to head back. It was just over 50 miles total. It is absolutely gorgeous out there today. A sneaky little breeze … you can’t really see it in the trees or fields, but we sure could feel it.

A neighbor's dogwood tree is in full bloom. It's looking like Spring out there already!

We desperately need more rain, but it sure was nice to ride in beautiful weather today. Here’s hoping for another nice day tomorrow, then it can start raining Tuesday. That’s fair, right?

Oh, the highlight of my ride today … I passed one of the DBC Race Team dudes.

OK, so it was at a traffic light and it changed right before I got there, but, I rarely have the opportunity to pass the “real” cyclists, so it’s always a little fun when I get to. Sometimes it really is nice to be so easily amused.

I do hope to get lots of training rides in over the next few months because the 2014 Napa Valley Tour de Cure will be here before you know it!

Sunrise Walk

Wednesday, February 12th, 2014

Good Morning! Such a beautiful way to start your day.

A Perfect Evening for Curry …

Saturday, February 8th, 2014

Perfect after a long, cold, wet day!

We’re finally getting some rain and a nice little storm has settled in. It’s windy, wet, and chilly out there this morning – perfect weather for a hearty, healthy, fragrant, spicy curry dish. Curry powder is a blend of spices widely used in Indian cuisine. Commonly used spices include turmeric, fenugreek, coriander, cinnamon, and ginger. Some blends may also include mustard seed, cayenne pepper, or cardamom. This recipe, by Alton Brown, sounds really good and I’m bookmarking it for future, but tonight I used a prepared curry powder because that is what I had.

Some of the health benefits associated with consuming curry powder include cancer-preventative benefits, cholesterol management, blood sugar control,  and detoxification.

You can easily make this vegetarian or vegan. I’m sure there’s a way to make it gluten free, also, but I like to thicken the sauce with a little flour.

I used lamb because I love it with curry, and because I had some leftover. You can use any meat or fish you like, or none at all. This is a great way to use up leftovers, just be sure to add lots of fresh vegetables to give it good crunch and brightness of flavor.

Be sure you have some freshly cooked brown rice to serve with this.

Lamb Curry

Saute just enough to warm through.

6-8 ounces leftover lamb
8 cups of assorted fresh vegetables*
A few tablespoons of olive or avocado oil
2-3 tablespoons unbleached all-purpose flour
1-2 teaspoons good quality curry powder
1/4 – 1/2 teaspoon cayenne powder (optional)
2-3 cups chicken or vegetable stock

Assemble all of your ingredients.

Cut the lamb and vegetables into bite-sized pieces.

Over a medium flame, heat 1-2 tablespoons of oil in a large saucier pan.

Add the lamb and saute briefly to warm through. Remove from the pan and set aside.

Set the lightly sauteed vegetables aside and sprinkle with a little curry powder.

If necessary, add a little more oil to the pan. Saute the vegetables briefly in batches – they will cook more later and you will want them crisp-tender to serve. Set them aside for now and sprinkle with about 1/2 teaspoon curry powder.

If necessary, add a little more oil to the pan. Make a roux: sprinkle about 2 tablespoons of flour and about 1/2 teaspoon curry powder over the hot oil. Allow to cook and bubble a little, being careful not to scorch the roux. Whisk together until a smooth paste forms, then slowly whisk in the chicken stock.

Making the roux

Whisking to a smooth paste.

Whisking in the stock.

 

Bring to a gentle rolling boil and allow the sauce to thicken.

Thickening the sauce. 
Whisk occasionally.

Check the seasoning and spice – remember you’ll be adding a little more curry flavor when you add the vegetables. Check for salt – I did not add any salt to this dish. I found it to be quite flavorful with just the curry and cayenne.

Be careful not to splash - the sauce will be hot.

When the sauce has thickened, add the vegetables and meat and stir to combine. Reduce heat to low and cook gently until the vegetables are crisp-tender and heated through.

Perfect night to make curry!

Serve in bowls over brown rice

 

* Use any vegetables you have on hand – I had cauliflower, asparagus, snap peas, and carrots. I also had a few roasted potatoes leftover, so I added them. You could also use frozen vegetables if that’s all you have – just remember to adjust your cooking time.

Enjoy in good health!