Mike Cheliak: Photography, Fitness, Nutrition and Life

HSBC/MultiSport Canada Lakeside Triathlon

The HSBC MultiSport Canada Triathlon Series – Lakeside Triathlon
The first Triathlon of the season is now under the belt.  The Lakeside Triathlon is one of the jewels of the HSBC/MultiSport series and offers an amazing venue with clean water, safe course and wonderful hosts.

VISIT THE LAKESIDE GALLERY
THE 4626 PHOTOS FROM THE WEEKEND ARE NOW ALL ONLINE!

This weekend was fantastic with sold out races, happy athletes and a very well run event.  John Salt, Jason Vurma and the entire MultiSport Crew (including little old me) should be congratulated once again for presenting one of the best season openers available.  A special “shout out” to my friend Krista Henderson who was nice enough to cover the awards podium photos while I was at the finish line!  Of note this weekend were two guys I like to call friends.  Roger Hospedales and Gord Avann.

Roger blew out his Achilles tendon and missed all of last year.  You could see how much it really hammered him to miss that much racing.  Roger lives to compete and is a multi-time Iron Man racer.  That type of injury can shelve almost anyone for years.  Not Roger!  He not only made his return this weekend; he ran the sprint Duathlon on Saturday, the full Duathlon on Sunday and less than one hour after finishing his Duathlon, he ran the GT 12.9 Triathlon!!!  Talking about returning to form!  Roger looks better than he did before his injury. 

Gord Avann has suffered through years of serious shoulder damage and finally had his shoulder REPLACED in November.  In talking with him, he let me know that this was the first time in years that he was pain free.  His entire right shoulder was replaced with a steel and nylon socket!  Gord ran the Sprint Duathlon Saturday and the full Duathlon on Sunday.  This is something that most multisport athletes wouldn’t even consider let alone after going through the major surgery Gord has had.

Needless to say it was great to see both of these athletes back at it!  Understand that Gord and Roger don’t do this with major sponsors, endorsements or Olympic dreams.  They do this because they LOVE to race and love to be fit.  Put that into perspective!

THE LAKESIDE TRIATHLON WEEKEND SHOT OF THE RACE

Here are the four finalists for the Shot of the Race.  Please vote for your two favourite selections and have your friends and family help out by voting for their favourite as well.  The winner will get a FREE 8×10 photo of their “Shot of the Race”.  Since this is a two day event.  The top two vote getter’s will get the free 8×10 photo.

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In happiness and health as always…

Mike C.

Fresh Asparagus

Every year around this time my neighbour starts his runs to Delhi, Ontario for fresh asparagus. I always end up with a 5 pound bag of the freshest picked asparagus available and MAN that makes a difference.

As with any fresh veggie, time can be of the essence and as much as I love the little green spears, my family and I can’t eat the whole 5 pound bag! I share with my family and a couple friends and of course once in a while we pickle some which is a great way to enjoy it in a different way.

Here is my absolute favourite way to make asparagus and also a “fancy” recipe for my Twitter Bud @girlwithnoname. As a little hint, when you are cleaning your asparagus grab the bottom of the stalk and about an inch above that. Snap the bottom off and it will break where the fibrous material ends. This will ensure you have a nice tender piece of veggie!

Easy Grilled Asparagus
Fresh (preferably) Asparagus Spears Cleaned
Lemon Halves (as many as you need for the amount you are doing)
EV Olive oil (enough to toss your asparagus and lightly coat)
Organic Celtic Sea Salt (its what I use but you can use your own type of salt – Kosher is good too)

METHOD
Heat your BBQ to medium.  Toss your asparagus in the olive oil so they are lightly coated.  Add your spears across the grille.  Cook only for a couple minutes rolling the spears back and forth constantly.  About half way through, squeeze some lemon over the asparagus and continue grilling.

Remove the spears to a serving platter and squeeze a little more lemon juice over them and also lightly dust with your salt.  Serve right away!

This next dish is an amazingly simple yet very elegant appetizer that will WOW your company.  You can optionally remove the Prosciutto if you want but it really adds a fantastic dimension to the dish. 

Asparagus and Goat Cheese Phyllo Appetizer

INGREDIENTS
10 Grilled Asparagus Spears – cooled (use the really thin baby ones)
2/3 cup crumbled soft goat cheese
1/4 inch Roasted red pepper strips (enough to fit across the sheet of phyllo)
4 slices of prosciutto ham
4 sheets of phyllo pastry
1/3 cup melted butter

METHOD
Prepare your phyllo by laying one sheet down, brush with butter and lay the next sheet on top.  Repeat until all four sheets are prepared.  Next, spread about 1/2 of the goat cheese down the length of the phyllo about 4 inches from the edge closest to you.  Place the prosciutto across the cheese and lay your asparagus evenly across the prosciutto layer going from one end to the other.  Next run a line of the red pepper strips across the asparagus and finish with a final layer of the goat cheese.

Roll the phyllo by folding forward the first 4 inches of the pastry over the mixture and then gently continue to roll in a semi-tight roll.  When you are done.  Brush the edges with butter and lay your roll seam side down on a parchment covered cookie sheet.  Pinch your ends together and lightly brush the roll with melted butter.

Bake at 375 for 18 minutes or until golden brown.  Remove and let cool for about 5 minutes.  With a very sharp and thin serrated knife, cut the phyllo across the roll into about 1 1/2 inch slices.  Don’t press the knife down but rather let it “saw” through very lightly.  You will have a stunning presentation with colour and flavour that will knock them out!

This dish goes very well with a dry Riesling or a Sauvignon Blanc.

In happiness and health as always…

Mike C.

Triathlon Season Starts

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In my profession, I have my “favourite child” and for me, Triathlon season is it.  I get a HUGE rush out of watching, photographing and being involved in this amazing sport.  Each year I get the same feeling of anticipation that tells me I truly love what I do.

I have been with the MultiSport Canada Triathlon Series since 2003 and now go into my 7th year with them.  Our relationship is more of a family than that of a business partner.  All the people from the race series are dedicated, committed and vibrant individuals that all add to the amazing product that the athletes enjoy.

We are all dedicated to ensuring everyone is a winner when they run the MultiSport Series.  From the oldest competitor (Jimmie Georgas 83 years young) to the youngest Kid’s of Steel racers at 3 years old, nobody walks away without a smile on their face.

Every year I capture amazing shots of athletes doing amazing things and every year I surprise myself again and again with some of the moments I am privileged to capture.

Another key to my true love of the series are the athletes who I have come to call my friends.  Every year I am greeted with the smiles and true appreciation of seeing my again.  I have spent all these years chronicling their adventures and they know the love I have for what I do in the results they see in my photographs.

So this coming weekend June 6th and 7th, 2009 marks the beginning of another season for me to again meet old aquaintances, reestablish friendships for another great summer and join my summer family once again on another adventure of athletics, memories and fun!

In happiness and health as always,

Mike C.

Off Road vs On Road Biking

MU-A-HA-HA!  That is the battle cry of most trail/mountain bike riders as they leave the paved surface of safety and dive into the world of bumps, jumps and humps.  Meanwhile, the on road biker simply looks at the “delinquent” with complete disdain as he/she kicks the cluster into high gear and ramps up to 55 km/hr.

Which one are you?  I hate to say it but I am a little of both.  One part of me loves riding on the edge of speed where you are balancing on 3/4 inch rubber and flying as fast a legally driving vehicles.  The other side of me (Evil Me) can’t wait to make it from my house to the trail so I can leave the machines behind and beat back nature with my trail hog.

Road racing bikes are things of true speed engineering.  From the super light carbon fibre frame to the ultra light yet tough alloy rims all the way to the super thin rubber you ride on; these machines were built for nothing else but flying!

My latest acquisition (Blue RC4 racing bike) is a couple years old but still one of the elite road racing bikes.  It’s design has carried over to the latest Blue racing bikes and it goes like crazy!  I have some great routes along the Niagara River Parkway that are between 40 and 80 km with awesome scenery and a nice 2k hill to climb.  Gliding at 40km/hr is both exhilarating and challenging.  The cadence you manage really eats up the legs after a while and you have to have strong legs to keep it up.  I get a blast buzzing by people “ON YOUR LEFT” and usually get the odd angry stare from the Non-Combatants!

My other self looks at road biking as nothing more than a quick way to get to the trail.  I take my well equiped muscle bike, put on my well padded Fox biking shorts and head out the driveway without looking (AAARRRRGGGGHHHH).  After I hit the trail (about 3 km from my house) I throw caution to the wind (against the wishes of my lovely wife).  I usually ride about 20-30k on the local trails and love the challenge of cranking up a hill in the mud or bouncing over an exposed root.  Bounce, grind, push, pedal, jump, bump and hump!  Nothing beats coming off the path full of mud, with a filthy bike and some bumps and bruises to go with it!

OK…so is it Road or Trail…Mud Bath or Road Rash…Speed or Grind?  The answer is simple…BOTH!  I take equal pleasure in speeding the streets like a maniac or bashing the trails like a psycho BMX brat with a death wish.  Either way, it’s great fun, a great way to get outside and most of all, great exercise!

In happiness and health as always…

Mike C

Spicy Steak Skewers

I had a couple requests for this so I thought I would post it for any who enjoy steak.  I love a good Filet Mignon and usually stick to eating the leanest cuts of red meat but once in a while a good deal comes up and I jump on it.  Today I was at my local grocer and the butcher had marked down (50%) some top sirloin steak.  It really did look nice and I grabbed a couple.  I put one in the freezer at home and prepared the other one in the following recipe.

SPICY STEAK SKEWERS
Good Quality Grilling Steak cut into 1.5 inch cubes (Top Sirloin works well)
You can adjust the amount of Marinade to suit the amount you are preparing.

MARINADE
Juice of one lime
3 ounces Red Wine
3 TBLSP EV Olive Oil
2 Cloves Chopped Garlic
1 tsp Crushed Red Chili Flakes
1/2 tsp Cumin
1/2 tsp Chipotle Chili Powder
1/2 tsp Ancho Chili Powder
1/2 tsp Cayenne Powder
1/2 tsp Garlic Powder
1/2 tsp Onion Powder
1/2 tsp Fresh Cracked Black Pepper
1/2 tsp Sea Salt

DIRECTIONS
Mix all ingredients.  Add steak cubes to a plastic zip lock bag.  Add marinade and squeeze lightly to remove the air.  Zip seal the bag and place in a glass bowl.  Marinate in the fridge for 3 hours (not overnight as the acid from the lime will “cook” the meat). 

Remove meat from fridge and skewer about 6 ounces of meat on a metal skewer (or soaked bamboo).  Allow the meat to come to room temperature.  Grill on medium/high heat until desired doneness (about 2 minutes each side – 4 turns will give you a medium cooked steak).  Remove from heat and let rest for 5 minutes before serving.

This meal is excellent with a nice tossed salad or some grilled veggies.  I always enjoy a nice glass dry red wine with it.

In happiness and health as always…

Mike C.

Eating on the Run

There is almost nothing that will kill a good nutritional plan like eating poorly when you are on the go.  People these days are busy with work, running the kids around, meetings, school and anything else you can add to the list. Nutrition on the run can very easily take a back seat when you are out and about.

It is important especially as busy people that we understand the value of planning our meals and snacks on the run instead of defaulting to the nearest fast food place or corner store.  There are hundreds of easy, quick fix, healthy alternatives for anyone to enjoy and planning to have them on hand is a recipe for success.

I really try to stick to whole foods (non-processed) most of the time and therefore I don’t really like getting into stuff like granola bars or protein bars.  These items however are a far better alternative to grabbing a bag of chips or a fast food burger.  Just try to moderate how much you rely on these quick processed snacks.

Another thing to watch for are the “100 calorie” pre-portioned snacks.  Although they only have 100 calories, there is very little in terms of nutritional value.  Most of them are just completely empty carbs with nothing much else but refined flour, sugar and salt.  I CHALLENGE you to just eat one package!  These type of Carbs make you crave for more almost as soon as you are done swallowing the first bag.

Planning to eat healthy when you are out and about can be simplified by adopting a Graze instead of Feast ideology.  Take a number of simple, easy to grab, micro meals that will allow you to snack during the day instead of eat one concentrated meal.  Just be sure you do a pre-pack calculation as to how much you really need to get through the day.

Now to the ideas.  Most of the items I will list are things that you should always have in the house.  Whenever possible choose fresh over dried fruit and unsalted, raw nuts over dry roasted and heavily salted ones.  Also, try to stay away from stuff like fruit leather and “real juice” snacks.  They are really nothing more than concentrated mushed up stuff with preservatives added.

1. FRESH FRUITS & VEGGIES
Whole fruit and cut up veggies are by far the best food to pack.  They are nutrient dense, natural and contain vitamins, nutrients and simple sugars that pack a really good pick me up punch.  Most veggies will also provide you with a really full feeling due to the volume you can eat without hammering down a tonne of calories.

2. NUTS, NUT BUTTERS AND SEEDS
The benefits of nuts and seeds are amazing.  The healthy fats, fibre and nutrients add up to an amazing snack that will satisfy cravings and give you a full feeling even with just a small amount.  The main thing you have to do is to portion them carefully.  It is easy to say, “it’s just a handful of peanuts”, when in reality you could be looking at upwards of 500 calories depending on the size of your hands!  Portion them into correct quantities and eat only your portion.

3. CHEESE, DELI MEAT AND WHOLE GRAIN CRACKERS
This is more of a meal than anything.  Although some deli meats are high in Nitrates and should be eaten in moderation, you can make really healthy low fat and no fat choices that are excellent quality.  Lower fat cheese is also a good “moderation” item and can be great to satisfy almost any hunger with a small portion.  Whole grain crackers like Triscuit are fantastic sources of fiber and healthy carbs.  I don’t eat much processed bread but I do like to indulge in a few good crackers once in a while.  Just make sure you moderate your portions and plan to have a small cooler with you to keep the meat and cheese at a safe storage temperature.

4. PICKLED VEGETABLES & DRIED FRUIT
Fresh is always better but in a pinch a nice little portion of pickled vegetables (pickles, beets, eggplant, mushroom, artichoke…) is a very good way to get some VEG IN YA!  Be aware of the sodium and oil content of some.  Dried fruit can be a mainstay when you have very little carrying space and no way of keeping stuff cool.  It is healthy and packed full of energizing simple sugar.  Be VERY aware of how much sugar is in your dried fruit.  Portions should really be controlled with this snack but it is still a good go.

5. GRANOLA & TRAIL MIX
Granola has taken on a really sick twist and made into some creepy version of a chocolate bar that they sell as being healthy.  When choosing a granola mix, go to the healthy food store, pay the extra and get an organic mix that has very little added to it.  Another option is to make your own!  Just Google “Healthy Granola Recipe” and you will find hundreds of great ideas.  Trail mix is another one of these silly things that have become almost comical.  I actually saw a trail mix with Smarties in it!!!!  What a joke. Buy high quality mixes, try to find one with dried berries and currants as they have way less sugar than raisins and watch your portions.  The seeds and nuts are good but pack a lot of calories.

The final selections are stuff that I have once in a while in a pinch.  As mentioned, protein or relatively healthy granola bars are an option and also pre-packaged protein powder mixes like iced tea flavour or fruit punch (available at most muscle shops) are not a bad alternative to cramming down 1000 calories of empty carbs.  Again, these convenience snacks are something that can be good in a pinch but not something I turn to very often.

The main thing you have to do is plan ahead.  Make sure you have a lot of water with you as hydration will eliminate a lot of your hunger pangs when you really don’t need to eat.  Plan to graze and not gorge yourself and you will find you have more energy and way less stress over killing your hard efforts to eat “clean”.

Everyone deserves a treat once in a while but understand that travelling, running the kids around or just being on the road aren’t an excuse to eat all the nasty things you can lay your hands on.  As I have mentioned before; planning your cheat treats is the best way to truly enjoy them and to also keep yourself on track.

In happiness and health as always…

Mike C.