Rolf Devinci

Today was the first installment of my month of super Sundays......cross racing in the AM and ball hockey in the PM. Should be quite the month of Sundays and a good test of my late Fall fitness. The first cross race went off today under near perfect cyclocross conditions; 5C with rain. Hosted by Cyclesmith at Seaview Park lookoff the race began with record participation numbers as cyclocross is seeing a resurgence in popularity of late. Maybe its the fun atmosphere of cross racing or the joys of short track cycling on a closed course with something for everyone....mud, gravel, crushed rock and grass complimented with barriers and run-ups. I arrived at the startline and immediately placed myself at the back of the pack. Since I was competing on a heavy hardtail MTB my objective was to just have some fun on the challenging course and try and stay out of the way of the hardcore cross racers. Photo courtesy of J Fougere With game face firmly in place at the start it was time to get

 As much as I love the game (ball) hockey can be a painful and physically demanding game even if it's just pickup fun competitive sport. Going to the slot after passing the ball to the far point looking for a deflection I got sticked in the face. Post accident I found out it was the butt end of the goalie's stick as he moved to make the save. The stick impacted me above the eye on the top of the eye socket adjacent to the bridge of the nose. Snapped my head back pretty good !  Once I got the bleeding stopped I continued to play as the adreneline and endorphins kicked in and it was nothing worth quitting for.......(wink). That said it was quite sore on Friday and today it has begun to bruise quite nicely. This is the second week in a row I got clipped around the eyes so I think someone is sending me a message that my mouth guard is good but I need protective eyeware as well. Duly noted.

 Lamb steak(leg short cut bone in) marinaded with garlic, rosemary, black pepper and olive oil grilled in coconut oil.Baby carrots with a side of onions, celery and mushrooms.  Fresh Nova Scotian lamb from Northumberland Lamb Co-op cooked medium resulting in a savory tender cut.Delicious!

 It's hard. Anything that makes a time trial seem easy is hard. Anything that spikes the heart rate and keeps it there is hard. Having a cross specific bike is better and there is no need to overdress for the cold....you will warm up real fast!  Sure was easier being on the sidelines last season and snapping some photos(wink).  This past weekend was the first of what I will term Super Sundays. I have decided to race the Cyclesmith Cyclocross series this Fall on Sunday mornings and then play my usual afternoon ball hockey. Should be quite the challenge over the course of the next month.   This past Sunday some fellow riders got together on the course with ZS and NL to participate in a club level "what you need to know about cross" shakedown ride in preparation of the first race next week. It was definitely an eye opener for the very reasons I listed above. It was alot of fun in a masochistic sense as cross racing is quite the physically demanding sport. It's one

 This past weekend I visted the Windy View Farms kiosk at the farmer's market and purchased some local ground lamb. Despite my daughter's dismay at yours truly eating a "cute" lamb it was delicious with a delicate flavor. I have been buying New Zealand lamb which I found to be stronger in flavour but likewise delicious. Both will remain on my menu.  The lamb is bought from adjacent farmers and prepared by Windy View farms for market. As with their onsite livestock the lamb is both free range and free run based upon the season. Perfect for everyone who wants local, additive free meats and poultry regardless of whether you follow a paleo WOE. http://www.windyviewfarm.com/  Lamb is an excellent source of protein, zinck and other essential elements. http://hubpages.com/hub/Health-Benefits-of-Lamb

 " Ooooo...to join the rush. As the season builds...you won't die of a thousand fakes or be beaten by the sweetest of dekes...." http://www.youtube.com/watch?v=7QV5x9y_TRQ Last Sunday my 2010/2011 pickup ball hockey began with a less than stellar start. No big surprise as I had a summer of rust to shake off and will need to get in some playing time to start seeing the ball better and getting my angles down. Dropped both matches for a 0-2 start. Today was another story as I noticed a difference immediately and managed to snag 3 wins despite facing the "Shaun" factor. He is an amazing player with excellent court vision, ball sense and a deadly accurate shot. I always know I'm gonna have a workout when he is drafted on the opposing team.(Note - the goalies draft our teams each week from a pool of attending players. Games are played to 10 hence we can manage 2-3 games per two hour session) Fitness is not an issue thanks to a summer of competitive cyclin

 Let me premise this post by acknowledging that advocating the benefits of a grain product on a paleo blog is somewhat odd. In researching the presence of anti nutrients in grains and the effect lectins can have on good health I discovered that traditional sourdough breads are the best choice if you need to eat bread or, like me, have family members who do not follow a paleo WOE. "Fermented foods are oft lauded for their massive health benefits , including beneficial bacteria to balance your intestinal flora and easier digestion. Lactic acid fermentation not only helps to preserve food but also increases the nutrients available for our bodies." http://www.wellsphere.com/healthy-living-article/food-for-thought-health-benefits-of-sourdough/1019992 "During the process of soaking and fermenting, gluten and other difficult-to-digest proteins are partially broken down into simpler components that are more readily available for absorption. If the fermentation process cont

  While foraging today I discovered young coconuts at Pete's Fruitique in Bedford. I have read how beneficial young coconuts are for health so picked one up and after seeing a "how to eat a young coconut" video on You Tube I gave it a try.  Once you get through the outer husk and pierce the inner skin you drain off the water which is nature's all natural sports drink and one of the reasons why I have been seeking the young coconut.  Once drained you split the coconut and scoop out the tender meat. Unlike a mature coconut the meat is not firm and actually semi soft or gelatinous.   The flavor of the meat was somewhat neutral in my opinion but good nontheless. The water is what I was really interested in and has a flavor that I cannot explain. It is unique. Today I play goal for 2 hours of high intensity ball hockey so I will incorporate the coconut water into a homemade sports drink since I have stopped using the commercial drinks which, frankly, are just full

 It took 47 years but today I exorcised a fear demon of mine when I gave blood at the Canadian Red Cross clinic held at my workplace. I know what you all think,shaking your heads, and saying..."whats the big deal"? As a child I had a terrible experience in the hospital with a student nurse unable to find my vein and a veteran nurse and doctor also unable to get a good puncture.School innoculations were a dreadful experience and bolstered the strength of my personal demon. Ever since I have had a dread fear of needles and avoided them at all costs. If cornered in the doctor's office I asked not be shown any needle and freely presented my backside for any innoculation. After watching my hand frozen by a flexible needle to set a boxer's fracture(curiousity trumped fear in that case) and, more recently, having blood taken after a serious bike crash as part of an overall physical in 2005 I still was unable to steel myself to the ultimate goal......having blood drawn in

 The Halifax Seaport Farmers Market is an ideal place to shop for paleo foods - specifically meats, seafood and free run eggs. I have recently purchased both medium and lean ground beef from Getaway Farms. Excellent product. Getaway Farm's Medium Ground Beef Looking to add some local lamb to the menu as well but can purchase grass fed New Zealand lamb from the local supermarkets which is defintely convienient in a pinch.   Curious about the benefits of free range/grass fed beef?   http://www.getawayfarm.ca/about/   Both the beef(and/or lamb) stir fried with broccoli slaw and celery, eggs and Swiss chard are full of flavor and are a staple in my diet and an example of a pre (morning) training ride meal? No need to carb load hereabouts. Add a coffee with coconut milk and I am good to go.   Update - I have also picked up grass fed beef from ESA farms which is selling Black Angus beef. Very nice! Follow my blog with bloglovin

One of the advantages of follwing a Paleo WOE is the avoidance of specialized proteins call Lectins. "Think of a lectin as a protein containing a key that fits a certain type of lock. This lock is a specific type of carbohydrate. All life forms, plant and animal, insect and fungus have cell membranes that contain carbohydrates that sit within and project from the membrane. If a lectin with the right key comes in contact with one of these 'locks' on the gut wall or artery or gland or organ it 'opens the lock', that is disrupts the membrane and damages the cell and may initiate a cascade of immune and autoimmune events leading to cell death....."            K. Sullivan Why is this important to consider? It can lead to a host of illnesses including a variety of autoimmune responses. Best way to limit exposure is through diet. "High levels of lectins (specialized proteins) may be found in grains (also known as cereals or pulses), legumes (that is '