Tag Archives: DIY

DIY Snow Gaiters

Final result - home made Snow gaiters

As the season is turning into winter and we’re expecting at least some snow also in Ljubljana, I decided for another Do-It-Yourself project. Recently I’ve been finding trail running more and more appealing and since the snow usually covers also all nearby off-road trails (i.e. Rožnik, Topol, Šmarna gora, Rašica..) I opted to made my own trail-running gaiters to keep the snow from entering on top of my shoes. I asked google some questions, it provided me with plenty pictures and while adding some of my own ideas, this is what came out. It basically took me about an hour of sewing per 1 piece, so in about 2 hours I had my own gaiters. Of course I won’t win any beauty contests, but as Emil Zatopek said “It is not gymnastics or ice skating you know”.

Materials needed:

  • 2 pieces of approx. 25 x 45 cm of suitable fabric, best if at least water-repellent. I managed to get this polyester fabric with perfect disguise pattern.
  • 2 pieces of approx. 20 x 4 cm elastic.
  • Sewing kit and a couple of safety pins.
  • Elastic string for attachment under foot.
  • 4 shoe eyelets and eyelet pliers.

Time needed:

  • approx. 2 hours
45 x 25 cm polyester fabric

45 x 25 cm polyester fabric

Sewing kit and 20 x 4 cm elastic

Sewing kit and 20 x 4 cm elastic

Start by sewing the elastic on top section of fabric, creating a tube that will fit elastic inside

Start by sewing the elastic on top section of fabric, creating a tube that will fit elastic inside

Attach a string to non-sewed end of elastic so that you can later pull elastic to the end of tube

Attach a string to non-sewed end of elastic so that you can later pull elastic to the end of tube

Sew the tube until the end

Sew the tube until the end

Pull the elastic to the end of tube and attach it temporarily with safety pin

Pull the elastic to the end of tube and attach it temporarily with safety pin

Sew both ends together and continue to the bottom of gaiter

Sew both ends together and continue to the bottom of gaiter

Repeat for the second gaiter

Repeat for the second gaiter

Create small holes for eyelets. Also prepare small patches of material for double fabric around eyelets

Create small holes for eyelets. Also prepare small patches of material for double fabric around eyelets

Small patches go to the inside of the gaiter eyelets

Small patches go to the inside of the gaiter eyelets

Eyelets from the outside

Eyelets from the outside

Attach elastic strings to hold gaiters over the top of shoes

Attach elastic strings to hold gaiters over the top of shoes

Final result - home made Snow gaiters

Final result – home made Snow gaiters

 

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DIY Low Carb Energy Bars

The need for energy intake during prolonged activities is greatly reduced while being on Low Carb nutrition due to greater reliance on fat for fuel. And we carry plenty of fat to get us nearly anywhere. But there are still situations, where easily transportable, energy and nutritionally dense snack may come in handy. Hence I decided to make my own Low Carb energy bars for long trail runs or bike rides. After few iterations, I came to the following recipe for energy bars that are highly nutritious, have quite a lot of energy and do not melt in your back pocket.

1. First I start with soaking the chia seeds overnight, so that they become more gel like and easily digestible.

2. In a separate bowl I mix together following ingredients:

B017 DIY Low Carb energy bar

The bulk of the caloric value comes from ground nuts (macadamia nuts, Brazil nuts, walnuts and hazelnuts), coconut flour and coconut butter, while 2 eggs, a bit of starch and whey protein powder are added as binding substances that enhance the binding properties of chia. Cinnamon and ground cocoa beans are added as flavor, while raisins contribute to that extra carbohydrate mental boost spark.

B017 DIY Low Carb energy bar mixture

3. Then I add chia seeds, mix well and put the mixture into the pan with baking paper.

B017 DIY Low Carb energy bar into the pan

4. I bake at 160°C (320°F) for about 40 minutes and then let it cool down.

B017 DIY Low Carb energy bar batch

5. Then I cut the energy “loaf” into 16 pieces and wrap them in aluminum foil. They can be kept either in refrigerator or freezer for a very long time. But in my experience, the expiry date is not a problem 😉

B017 DIY Low Carb energy bar packets

Nutritional information for the whole batch and for 1 energy bar is as follows.

B017 DIY Low Carb energy bar composition NEW

 

As you can see, one Low Carb energy bar has just shy of 300 kCal with only 11 g of Carbs, while 74% of energy comes from fat! A pretty nice composition and packed with nutrients!

Bon appetite!

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