Jan's (sort of) Healthy Chocolate Chip Oatmeal Cookies
When it comes to cookies "healthy" is relative. Jan's are a bit better than the rest with whole wheat flour, nuts and heart-healthy oatmeal. And they're chocolatey/nutty good.

Here's how you make them:
1. Pre-heat oven 350
2. Mix all ingredients in a large bowl.
3. Place ping pong ball sized balls of dough on greased cookie sheet.
4. Bake for 7-9 minutes - until delicious.

Ingredients
1 c - Nuts, sunflower seeds or other
2 c - Chocolate chips
1 3/4 c (2 sticks) - Butter
2 - Eggs
1 tsp - Real vanilla
1 tsp - Salt
3/4 c  - Brown sugar
3/4 c - white sugar
1 tsp - Baking powder and
1 tsp Baking soda
2 c - Oatmeal, ground (in food processor)
1/2 c - Either Grapenuts or Rice Krispies
1 c -  whole wheat flour
1-1/2 cup white flour depending on density etc

HOLLY BROOKS
"I have raced on Salomon skis for my entire professional career and absolutely love them.  This year, Salomon skis helped me towards 13 individual top 30 results on the World Cup. Salomons are fast, stable, and competitive both Internationally and on your local trails and
races!" 

Check out Holly's blog

hollyskis.blogspot.com

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SADIE BJORNSEN
My favorite race ski is a pair of skis that I got this year in Val Di Fiemme World Champs. The new air core ski just came out during this week, so I was really looking forward to using them. I didn't get a chance to do a skate race on them until Lahti, Finland in the skate sprint where I made my first top ten on the World Cup.

Fischer Skate Skis are fun because they come in all different stiffness levels with many different grinds. This particular pair of skis has become one of my favorite skis because it is considerably stiffer than any other pair I own. The best way I can describe the feeling is that it has a lot of "play". The harder you push off your ski, the harder it pushes back at you- and in response, the faster you can move across the snow. This makes a ski like this especially fun in sprint racing, because for three and a half minutes you have the energy to really push hard at that board! Every time I test my four cold skate skis the morning of the race, I always come back with the same response since I have gotten this new ski. "I pick the new one; it feels like I am having a party on my ski".

I encourage everyone to find their very own party ski so they can join the dance with all of us Fischer Athletes. 

Check out Sadie's blog
sadiebjornsen.blogspot.com

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JESSIE DIGGINS
My favorite race pair is my pair of soft ground Salomon skate skis that I raced on in the World Championship Team Sprint. Kikkan and I won that race, getting the first Gold that US Cross Country Skiing has ever had, and my skis were a big part of getting that medal! I know they were the fastest pair in the world that day, because they were out-gliding every other country on the downhill and they climbed through the deep new snow effortlessly. I love how it feels to race of such a fast pair of skis; it feels like they are "giving back" to me every time I push off. The flex of the ski and the way it springs back means that it glides just a little farther every step up the hill, and it feels springy enough that instead of plowing into the snow it continues gliding. A good pair of skis, like my World Champs pair, also tracks really well on the downhills. They aren't squirrely, but continue in a straight line even when moving quite fast. I love this pair of skis and every time I snap the bindings down I get a boost of confidence, because I know my equipment is among the best in the world.

Check out Jessie's blog
jessiediggins.com

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YOUR NEXT FAVORITE PAIR OF SKIS
Holly, Sadie and Jessie have  techs from their sponsoring ski companies hand selecting skis from the factory. Doug turned to Matt at Gear West to review his fleet and select some new ski from the factory inventory. These athletes enjoy racing on perfect skis. Matt and Brian at Gear West will give you the opportunity to have the same experiences (sans World Cup) by hand selecting you next favorite skis. Learn how Gear West finds your next favoite pair of skis

Gear West Review of Nike Vomero+ 7

Nike Vomero+ 7
by Speedy - Gear West Shoe Sales and High School Track and Cross Country Coach
The Nike Vomero+ 7 is the seventh edition (as the name implies). Since it first came out in 2006 the Vomero has been a staple in the Nike line of technical running shoes. Made for high mileage runners needing neutral cushioning, the shoe has been a winner from the beginning.

The Nike Vomero+ 7 is a high cushion neutral shoes made for runners putting in high mileage or runners looking for more cushion to help their legs recover faster. I coach high school track. At the start of the season last March I was looking for a new shoe. I tried five or six pair and ran a little in each. The Vomero was the best. The fit, the feel and the cushion I knew it was the shoe for me.

My feet are average width and I have a medium arch, (Goldylocks arches) Not too high, not too low. I'm a pretty efficient runner with not a lot of wasted energy and minimal pounding. I'm comfortable with a wide variety of shoes but tend to prefer shoes with more cushion. The Vomero is among the best. Running with these shoes my legs feel better than they have in several years.

After three months of running and a 250 miles the shoes still have great cushion. I've run in the rain and snow, on roads and trails and the shoes still give great cushioning and good support.

Section meet was last week and track season is winding down, so I went for a longer run on my own last Sunday. My run of 11 miles went easy and the shoes felt great. With the new Vomero+ 8 just out I'm thinking I'll take advantage of the closeouts and get a new pair of Vomero+ 7s.

Vomero+ 8 is now on the market. We have a large selection of Vomero+ 7 on clearance,
or you can come to the store to check out Vomero+ 8.

Vomero+ 7 and 8 at Gear West

Taking care of your skin

Skin Considerations For The Athlete This Summer by Dr. Brian Zelickson and Dr. Susan Rudolph, Dermatologists

Your skin is the largest organ in your body. It is critical for regulating body temperature, protecting from injury and defending against infection from the outside environment. It is important to take good care of your skin so it will remain healthy as you age and continue its role to protect you. Aside from time, the most damaging factor to your skin is the sun. Long hours of training and activity outdoors can result in excessive sun-damage to the skin and may put you at higher risk for skin cancer. 

SKIN CANCER
Skin cancer is the most common form of cancer in the United States. There are three main types of cancer that arise within the skin:

1. Basal cell carcinoma

2. Squamous cell carcinoma

3. Melanoma.

Basal cell carcinoma is the most common type of skin cancer followed by squamous cell carcinoma. These are generally easily treatable if caught early, as they rarely spread to other parts of the body. Melanoma, on the other hand, is very serious and sometimes fatal because it has the highest potential to spread to other parts of the body.

Basal cell and squamous cell carcinomas often appear as a new red bump or sore that just doesn’t heal.  It may also bleed, scab, be scaly, or even painful.  They are typically found in areas that get the most sun (head, neck, chest, shoulders, arms and hands). Melanoma can occur anywhere on the body and typically looks brown in color like a mole.  It can arise in a pre-existing mole or as a new “mole” all together.

When examining your moles, it is helpful to remember the acronym “ABCDE” which can help you to identify potential melanoma:

A = Asymmetry. One half of the mole does not look like the other half.

B = Borders. The borders of the mole are irregular: scalloped or poorly defined.

C = Color. The mole has varying shades of tan, brown and black, and sometimes even red, white, or blue.

D = Diameter. The mole is larger than 6 mm or about the size of a pencil eraser.

E = Evolving.  The mole changes in shape, size or color over time.

SUN PROTECTION
Minimizing the amount of UV light absorbed by your skin is one of the best ways to prevent skin cancer and the signs of aging. There are 2 types of UV rays: UVA and UVB.  UVA is able to penetrate your skin deeper and is largely responsible for the aging effects on your skin.  UVB is responsible for sunburns and has been shown to play an important role in the development of skin cancer.  It is important to realize that sun damage is cumulative and builds up over your lifetime. It cannot be reversed so it’s vital to protect your skin while you’re young.

Tips for protection:

1. Minimize being outdoors between the hours of 10 am and 2 pm when ultraviolet rays are the strongest. It’s best to do your training early in the morning or later in the afternoon.
2. Use sunscreen every day on your face and the rest of your body when doing activities outdoors. This is true even for cloudy days since UV rays can still reach your skin.
3. Apply sunscreen about 15-30 minutes before going outside and reapply at least every 1-2 hours.
4. Most adults need at least 1 ounce of sunscreen, or about a ‘shot glass full’, to fully cover all areas of the body.
5. Use a sunscreen that is "broad spectrum" which means it will protect your skin from both UVA and UVB rays. It can also protect against skin cancer, prematurely aging skin and sunburn.
6. Use a sunscreen that has a sun protection factor (SPF) of 30 or higher. While SPF 15 is the FDA’s minimum recommendation for skin cancer prevention and sunburn, the American Academy of Dermatology (AAD) recommends choosing a sunscreen with an SPF level of at least 30.
7. Look for a sunscreen that is “water resistant”, especially if you are going to be sweating or swimming. These sunscreens are formulated to provide protection in water for up to either 40 or 80 minutes (depending on the brand) before you need to reapply.
8. Consider wearing sun protective clothing such as light-weight, long-sleeved shirts, pants and broad-brimmed hats.
9. Wear sunglasses with UV-blocking filters as melanoma can also develop in your eyes.
10. Don’t forget your lips!  Skin cancer can also develop on the lips and may be quite aggressive. To protect your lips, select a lip balm that is labeled "Broad Spectrum SPF 30."

SUNBURNS
Prevention is key but is there anything you can do if you get a sunburn? One option is to take non-steroidal anti-inflammatory agents (NSAIDs), such as ibuprofen, to decrease the degree of redness and help with discomfort.  Topical steroids, such as over-the-counter hydrocortisone cream, may also be helpful to decrease the inflammation.  Remember to give yourself adequate hydration with plenty of water and fluids as well.You should see a doctor if you have extreme blistering, nausea, fever or signs of heat stroke (headaches, confusion, light-headedness, disorientation, seizures, and loss of consciousness).

Following these sun smart tips can help you have a safe and healthy summer for your skin!

Bearskin Lodge to End of The Banadad Trail

 Saturday night - not quite roughing it.
Rule-free pot luck at Bearskin Lodge with the City of Lakes Loppet group who were enjoying a Northwoods ski weekend. Hot tub. Soft bed.

The Banadad Trail
A late start on our longest day.  We started this leg with a new shuttle pilot (Kathy B.), a new coat of glide wax, and the temp right at zero. We headed southwest on Poplar Trail then hit the east trailhead of the Banadad. After just a km or two we got to Ted Young's place. He runs a B and B along with a handful of yurts along the edge of the BWCA. Ted tells us a group of Lutsen Lodge employees is ahead of us on the trail on their way to a yurt. Ted was interested in our trek and curious how the connections from the Northshore trails to the Gunflint ski trails will work. So are we.

We got back on our skis. The first half of the Banadad was built on old logging roads and is flat, straight and narrow with trees growing close on both sides. Half way up the trail we caught the Lutsen group. They had read about our trek on the Sugarbush Ski System website. We talked for a bit and they shared a swig of some awesome Fitger's. Then we all headed west. The Lutsen group on their way to the yurt and we still had two hours to the west end of the trail - where our car was waiting.

Moose Tracks
In two places the trail was stomped heavily by what appeared to be a party of moose. The size of their hooves and the depth of the impressions showed their weight and power.

The Sandwiches
Not often I feel compelled to tell about a sandwich. But here is one. Pretty darn good whole grain bread - but the magic was inside. Humus, Fully ripe red peppers, goat cheese. Flavors merged in our slightly warm packs. We nearly cried as we raved. Sandwiches from heaven.

Second Half of the Trail
The second half  of the Banadad had long climbs and one long steep drop (hair-raising). The trail turned northward and we guessed we must be aiming toward the Gunflint Trail. We were getting tired but like horses headed to the barn we picked our pace. Twenty minutes later we passed the entry to the BWCA and ten more we were at the car. It started. Seventeen miles back to Bearskin Lodge for a hot tub and good night.

Searching For Devil Track

Saturday
The owners of Bally Cabins suggested a new way to Devil Track
We skiied the Bally Trails north to an ungroomed spur where we broke trail uphill in knee deep snow through a narrow uphill forest path. We changed leads frequently. Sweat profusely. Breathed heavily. The trail leveled off. Then, finally, we reached the The North Shore Trail which is used mostly by snowmobiles. For a future organized trek we are hoping to work with snowmobile clubs to use a section ski the six - seven miles to Devil Track Lodge.

We then researched the possibility of skiing CT 154 - unplowed, multi-use trail from Devil Track to Gunflint. It looks like a good options. Forested with a large climb and possible views.

Friday - Exploring CT 158

Friday
Refreshed after a night at Cascade Lodge we searched for a route from Bally Cabins to Devil Track Lodge.

Our first, best plan was to angle NW on CT 158 for 10km then turn east on North Devil Track Road, which we heard was plowed but enough snow remained on the road to ski. As part of their trail network, Bally Cabins grooms CT 158 for a couple km. Then we took turns breaking through four inches of new powder. The road was wide but we were protected by thick forest on both sides. After a while and a snack we met up with Kathy (shuttler in chief) and the three of us skied to our waiting van. We were disappointed to see our next  leg was plowed to the dirt and ruled out as a possible route. To bad, North Devil Track runs on a high esker populated with red pins and views of small lakes.

In the afternoon we wound down with a couple loops on the Pincushion Trails.