tribesman's group - FULL (Page 8)

natebs - 2009-01-04 3:45 PM

Here is a great recipe for peanut butter granola bars. Inspired by Robin Hood  home baking book.

Preheat oven to 325F (160 C)

8 inch (2L) square cake pan, greased. Note: We double the following recipe, which you would use a long rectangular pan instead. Temperature remains the same.

 

Crust:

1/2 cup Robin Hood All-Purpose or Whole Wheat Flour                                     125ml

1/2 cup Robin Hood or Old Mill Oats                                                                   125ml

3 tbsp  packed brown sugar                                                                                45ml

1/4 tsp baking powder                                                                                           1ml

3  tbsp  butter, melted                                                                                         45ml

 

Topping:

 

1/4 cup butter, melted                                                                                           50ml

2 tbsp  packed brown sugar                                                                                  30ml

2 tbsp honey                                                                                                         30ml

1/2 cup Robin Hood or Old Mill Oats                                                                     125ml

1/2 cup finely chopped nuts                                                                                 125ml

1/3 cup  flaked coconut                                                                                          75ml

1/4 cup  sunflower seeds                                                                                       50ml

1/4 cup raisins                                                                                                        50ml

 

1. Crust: Combine flour, oats, brown sugar and baking powder  in a medium bowl. Add melted butter. Mix Well. Press firmly into a prepared pan. Bake for 10 minutes or until light golden at edges and set.

 

2. Topping: Combine melted butter, brown sugar and honey in a medium bowl. Stir until well blended. Add oats, nuts, coconut, sunflower seeds and raisins. Mix well. Spread mixture over crust. Press down gently.

3. Bake for 15-20 minutes longer or until golden and set. Cool completely in pan on rack, then cut into bars.

Variations

Use any nuts you have on hand or a combination of them. Just be sure they are finely chopped to make cutting the bars easier. We actually omit them completely if we don't have them on hand.

We also use peanut butter in this recipe in both the crust and topping.(this is a must in my opinion)

Replace the raisins with dried cranberries, chopped pitted dates or chopped dried apricots. 

 enjoy

theiframe - 2009-01-14 11:57 PM

Does anybody have any info/research about eating at night before going to sleep? It's a common problem for me and I'm trying to figure out how I should handle it. Any thoughts?

natebs - 2009-01-04 1:45 PM

Here is a great recipe for peanut butter granola bars. Inspired by Robin Hood  home baking book.

Preheat oven to 325F (160 C)

8 inch (2L) square cake pan, greased. Note: We double the following recipe, which you would use a long rectangular pan instead. Temperature remains the same.

 

Crust:

1/2 cup Robin Hood All-Purpose or Whole Wheat Flour                                     125ml

1/2 cup Robin Hood or Old Mill Oats                                                                   125ml

3 tbsp  packed brown sugar                                                                                45ml

1/4 tsp baking powder                                                                                           1ml

3  tbsp  butter, melted                                                                                         45ml

 

Topping:

 

1/4 cup butter, melted                                                                                           50ml

2 tbsp  packed brown sugar                                                                                  30ml

2 tbsp honey                                                                                                         30ml

1/2 cup Robin Hood or Old Mill Oats                                                                     125ml

1/2 cup finely chopped nuts                                                                                 125ml

1/3 cup  flaked coconut                                                                                          75ml

1/4 cup  sunflower seeds                                                                                       50ml

1/4 cup raisins                                                                                                        50ml

 

1. Crust: Combine flour, oats, brown sugar and baking powder  in a medium bowl. Add melted butter. Mix Well. Press firmly into a prepared pan. Bake for 10 minutes or until light golden at edges and set.

 

2. Topping: Combine melted butter, brown sugar and honey in a medium bowl. Stir until well blended. Add oats, nuts, coconut, sunflower seeds and raisins. Mix well. Spread mixture over crust. Press down gently.

3. Bake for 15-20 minutes longer or until golden and set. Cool completely in pan on rack, then cut into bars.

Variations

Use any nuts you have on hand or a combination of them. Just be sure they are finely chopped to make cutting the bars easier. We actually omit them completely if we don't have them on hand.

We also use peanut butter in this recipe in both the crust and topping.(this is a must in my opinion)

Replace the raisins with dried cranberries, chopped pitted dates or chopped dried apricots. 

 enjoy

 

afrutoz - 2009-01-15 5:49 AM

 Nate: When you say its a problem do you mean that you shouldn't ewat at night or do you mean you are not hungry at night?

 

 

Tony: I have a question too..earier Tony you said when you visualize in a big open water start you picture long strokes and you DRAFTING off the guy in front of you...can you explain how drafting in swimming works?  (Sorry this is off topic but if i don't ask I will forget to ask later)

tribesman - 2009-01-15 2:06 PM

Very cool!  I like the bubbles tip - easy to use in the pool, didn't think about using it in open water.

Steve Mark - 2009-01-15 3:08 PM

If you are looking to lose weight or ensure you are eating correctly, I can't recommend highly enough going to a nutritionist/dietician (sports-specific if possible).  The cost is minimal (likely $100-$150) and you will save time and stress figuring out what to eat.

I battled for years trying to lose 10 pounds (those last 10 pounds...) through heavy workouts, protein-rich diets, etc. and nothing worked.  I saw a nutritionist and within 2 months dropped 14 pounds, and kept them off, without having to do any starvation or change my workouts.  Once you are past 30 or so, what you eat is probably 80% of what contributes to weight (anecdotal evidence).

Steve Mark - 2009-01-15 7:23 PM

Received and installed a CatEye V3 last night (eBay $125) and it's great!  Totally replaced my Polar HRM on the bike, and now I can get mileage and speed on the trainer or on the road.

craignmcd - 2009-01-14 7:56 PM
In case you didn't catch it in an earlier post, I was Tony's protege a couple of years ago.  Now I just lurk on his mentor group to find out what I didn't hear the first time round.

Craig 

 

 

 

 

tribesman - 2009-01-16 10:16 AM Steve, This is excellent and something I might consider even more! We will be looking for the mileage and speed in your logs Thanks, Tony

tribesman - 2009-01-15 2:06 PM Alison, When one drafts while in the water you are swimming very close to the swimmer in front of you but not actually touching that persons feet. I try and "follow the bubbles" in that I am in their wake or the bubble trail. You are expending less energy, thus saving it for the bike and run portions of the race. What I do it find a swimmer who is just a bit faster than me and stay directly behind him or her, even if he or she is just slightly off my intended path. Why? I find I typically maintain their speed/pace as I am utilizing their "pull" to make me a bit faster. If I find I am touching his or her feet, I swim basically on their hip for a draft also, then pass them. Once I pass the athlete, I find another swimmer and keep doing this until I am about 50 yards from the shore. This works as I did just a "decent" job of drafting during my last HIM/70.3 and set a PR for the 1.2 mile swim. I did it for a point to point Oly (Olympic distance) swim and found I passed over 15-20 people. I did feel fresher on the bike too for both races. Does this make sense? Has anyone tried this? Tony

Steve Mark - 2009-01-09 4:44 PM

Mental training would be a good topic.  I'm still trying to figure out how I'm able to do this, and training is getting hard enough that I'm starting to have negative thoughts.  I just ordered the book, sounds like an interesting read.

theiframe - 2009-01-16 4:56 PM

Just in case any of you guys didn't catch this on one of the other boards, here is a link to the 2008 nbc broadcast of kona. Enjoy!

 http://www.hulu.com/watch/52585/ford-ironman-world-championship-2008-ironman-world-championships?c=Sports

tribesman - 2009-01-17 10:46 PM  I attended a "trainer party" with my coach and fellow team members and met Sandy (swise) there! It was a fun, productive session. I like group sessions. Tony

tribesman - 2009-01-17 10:46 PM Hey gang, I want to share some good news regarding one of our team members. Ian (theiframe) had a great race last month at the Virginia Highlands Christmas 5k. He went 19:59! Way to go Ian! Ian, I look forward to chasing you at the ING half marathon and still finishing about 5 minutes behind you  Tony