a lt e r n at i v e +
LOCAL + independent
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thejasperlocal.com
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wednesday, March 15, 2017 // ISSUE 93
EARN YOUR TURNS // OFF-DUTY SKI PATROLLER GRAHAM ZELL SLICES A CARVE DOWN SUZIE’S, OFF THE PEAK OF MARMOT BASIN. MARCH HAS BEEN KIND TO SKIERS AND SNOWBOARDERS, WITH MORE THAN 80 CM OF SNOW FALLING IN THE ALPINE SINCE MARCH 1.// BOB COVEY
Parks to rent out former warden cabins Parks Canada is considering making former warden cabins available to the public as part of a backcountry shelter visitor experience. Jasper National Park personnel are investigating the feasibility of a pilot project to make the Chaba and Jacques Lake shelters available for rent. The Chaba shelter, along the Athabasca Crossing trail, would be a four season hut, while the Jacques Lake shelter would only be available in the winter. “The shelters would be run by Parks Canada, a fee would be set, and reservations would be handled through the Jasper Information Centre,” said Steve
Young, Public Relations and Communications Officer, in an email.
While exact dates have not yet been determined and more details will be available in due course, the program is expected to roll out later this year, Young said. He added that policies and procedures for public use of the backcountry shelters will be developed during the pilot. “Parks Canada is the country’s largest tourism provider and we are committed to providing visitors with exceptional and meaningful experiences at our places,” Young said. bob covey // bob@thejasperlocal.com
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page A2 // the jasper local // issue 93 // Wednesday, march 15, 2017
editorial //
Local Vocal Jasper’s been hurting lately. Bullying is something that all generations of kids have had to deal with. However, with the advent of social media and the power wielded in a smartphone, cyber-bullying in 2017 has the potential to be more hurtful than ever. When used inappropriately, the tools we live with every day can do serious harm. The technology which is intended to bring us together can easily be used to abuse, ostracize and shame. A generation ago, parents could limit their child’s computer time if they suspected they were behaving inappropriately online. Today, it’s very difficult to maintain that sense of control. Young people, having never known a world without the internet, are constantly surfing in and out of the digital space. Their phones are always on, the channels of communication endlessly evolving. Cyberbullying can penetrate any wall; there is often no safe space for kids being abused. It is relentless, aggressive and often anonymous. Compounding the problem, cyberbullies often don’t see the consequences of their actions, which otherwise might promote empathy for the pain they have caused. And kids who witness cyberbullying often don’t consider themselves as being part of the problem. These changes in how we communicate is a lot for a family, a school, a community and a society to make sense of. But what hasn’t changed is that kids are still kids, and that kids still make mistakes. Being young is still a time for learning. Sometimes we forget that. We also tend to forget that kids are watching their parents, and that how those parents behave will shape how that child develops as a human being. It’s understandable to have an emotional reaction when our kids are threatened. But we don’t have to have an emotional action. Hurling blame is not the answer. Judging another’s parenting skills serves no purpose. Screaming on social media won’t help. What we can do is admit we have a problem—as a community. Then we can go to work on that problem. The more heads to solve it, the better. We need leadership and mentoring to develop the appropriate response, not vigilante justice. Youth will make mistakes. Our job—with the wisdom of the community—is to help them move forward and learn from those mistakes. Only then, will the hurt begin to heal. bob covey // bob@thejasperlocal.com
Horrors of war Dear Editor,
mankind of the atrocities.
As we approach the 100th Anniversary of Canada’s involvement at Vimy Ridge, I am reminded of the absolute horror of war. When World War II ended in 1945, we were a world that was sickened by the bloodshed, the loss of loved ones and yet, so thankful to be alive. I am old enough to remember the misery, death, brutality and the heartbreak for the soldiers and people of all nations. Many of us were permanently scarred from personal experiences.
Recent events and threats indicate that racism, hatred and bigotry is rearing its ugly head. However, the majority of people in the world are peaceful and loving and wish to put a stop to hate, racism and bigotry. It is important that we should strive to forgive, even though we do well not to forget. I believe it is Ms. Schaefer’s duty to offer an apology and retract her false statements. This is part of the responsibility and privilege enshrined in freedom of speech. We all make mistakes, Monika, and I suspect you will feel much better once you withdraw your false statements
Contrary to what Monika Schaefer would have us believe, there is definite evidence of the murder of millions of Jews, and that the death camps did exist, where men, women and children were executed by shooting, gassing, starvation and as the result of torture. Not many survived but they informed
We must learn to settle our differences amicably, and not by war, which often results from hatred, propaganda and bigotry. - Sincerely, Harry Home, Jasper
The Jasper Local //
Jasper’s independent alternative newspaper 780.852.9474 • thejasperlocal.com • po box 2046, jasper ab, t0e 1e0
Published on the 1st and 15th of each month Editor / Publisher
Bob Covey.................................................................................... bob@thejasperlocal.com Art Director
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// Local food
Wednesday, march 15, 2017 // issue 93 // the jasper local// page A3
SITTING ON TOP OF THE WORLD // RECOVERING MOUNTAIN GUIDE RYAN TITCHENER WAS BACK ON HOME TURF MARCH 2 WHEN HE UTILIZED THE ADAPTIVE SKI EQUIPMENT MADE AVAILABLE TO PEOPLE WITH DISABILITIES THROUGH THE JASPER COMMUNITY TEAM’S WILDERNESS ACCESS PROGRAM. TITCHENER, WHO WORKED FOR MARMOT BASIN’S AVALANCHE CONTROL TEAM FOR MANY YEARS BEFORE BEING PARALYZED IN A CLIMBING ACCIDENT IN JULY, GOT IN SOME HOT LAPS OFF THE KNOB CHAIR WITH FORMER COLLEAGUES & FRIENDS. // BC
Daycare to roll out meal service On April 3, like on most weekday mornings before work, Jen Dubois will drop her four-yearold daughter off at Jasper’s Wildflowers Childcare Centre.
However, unlike for the past five years or so, on April 3 Dubois will not have made a lunch for her child. On that date, the Childcare Centre will be cooking. Six years after it was originally proposed, the municipally-run centre finally has the green light to roll out a nutritious breakfast and lunch program. On January 17, Jasper council unanimously voted in favour of providing daily childcare meals. “I feel ecstatic it’s coming to fruition,” Dubois said. Dubois got involved with Wildflowers’ parent board four years ago specifically to focus on the issue of bringing a meal program to the centre. At that time, her eldest daughter was in daycare. Dubois said she supported a meal program primarily to save time. “In a family of two working parents, time is invaluable,” Dubois said. As a fellow parent who uses daycare, Wildflowers Childcare Centre manager Lisa
Daniel can appreciate that sentiment. As the coordinator of the program, she also knows the same, balanced meal served to each child gives everyone an equal opportunity to learn. “Research indicates foods children eat, especially from age zero to five, can help or hinder brain development,” Daniel said. The price of the meal program is $115 per month—or approximately $5.48 per day, based on a 21-day work month (parents with infants will not be required to pay). Council heard feedback that parents were overwhelmingly in favour of paying the extra fee for daily meal service, but wanted to ensure the program was cost-neutral to the taxpayer. “Daycare staff presented a well-researched and well thought out proposal, and assured council that the cost of the program would be covered entirely by user fees,” said Mayor Richard Ireland. “We can now provide a service that’s in line with industry best practice.” Full-time daycare costs between $951 and $1,145 per month, before the meal service fee. Jasper’s childcare centre is among the most expensive in Alberta because the daycare staff are among the best paid. bob covey // bob@thejasperlocal.com
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page B1 // the jasper local // issue 93 // wednesday, march 15, 2017
Local pride //
Rainbow crosswalk one step closer after Pride Gala A spontaneous surge of Pride sent OUT Jasper’s fundraising efforts for a rainbow crosswalk over the $5,000 mark— and had organizers of the initiative over the moon. “It was an extremely emotional experience,” said Mychol Ormandy, executive director for OUT Jasper. “I was absolutely gobsmacked.”
“Thank you Jasper for being so inclusive and welcoming” The last-minute boost—more than $750 was raised in less than 10 minutes—came during the Jasper Pride Festival’s marquee event at the Fairmont Jasper Park Lodge. The Pride and Free Gala featured gender-bending performances from Send in the Girls and Man Up! as well as appearances from Alberta’s first ever openly gay MLAs: Estefania Cortes-Vargas, Michael Connolly and Minister of Culture and Tourism Ricardo Miranda, all of whom
promised to continue to represent LGBQTA rights and concerns in the provincial government. “Thank you Jasper for being so inclusive and welcoming,” Miranda said. West Yellowhead MLA Eric Rosendahl was also in attendance. Over the course of SHOWSTOPPER // THE JASPER PRIDE AND FREE GALA CAPPED A FABULOUS WEEKEND OF EVENTS AND ENTERTAINMENT, four days, HOSTED IN THE SPIRIT OF EQUALITY, ACCEPTANCE AND SUPPORT FOR THE LGBTQA COMMUNITIES. // ASHLEY KENNEDY the LGBQTA with municipal staff to sort out in March inspired him to move the community the process for creating a rainbow crosswalk project forward. convened to experience a variety of crosswalk; OUT Jasper’s preferred events including Maligne Canyon “Four years ago we started selling location for the crosswalk would be ice walks and late night drag shows. those banners to businesses in the On Friday, a packed house enjoyed a at the intersection of Miette Avenue community, now there are 90 of them double-feature burlesque show at the and Connaught Drive. along Connaught Drive,” he said. Sawridge Inn. Ormandy said the rainbow banners “Dreams can come true.” Ormandy said he is in discussions
which decorate Jasper’s flag poles
fern yip // info@thejasperlocal.com
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Local pride //
All in the family: Pride starts early Serenity Kootenay couldn’t stop smiling as she helped her sister tie together brightly coloured feathers with string. The 12-yearold travelled with her family from Edmonton to visit Jasper and participate in their first Jasper Pride celebration. “The festival is important because everybody gets together and is happy,” said Kootenay. “(We’re celebrating) being with whoever you want and that’s good because you get to choose.” BIRDS OF ANY FEATHER // THE KOOTENAY SISTERS, FROM EDMONTON, SAID THE FAMILY PRIDE EVENT WAS A CHANCE TO CELEBRATE CHOOSING WHO YOU WANT TO LOVE IN LIFE. // EMILY RENDELL-WATSON
Kootenay and her sisters and parents were one of a dozen families who gathered at Fairmont Jasper Park Lodge on Sunday to celebrate Jasper Pride’s 8th annual festival. The event featured hot chocolate, s’mores, LGBTQA-friendly stories and songs by local mother-daughter duo, Warrior Women. Mackenzie and Matricia Brown of Warrior Women brought feathers for festival-goers to make two-spirited smudging feathers. “We’re making them to honour the two sides of masculinity and femininity coming together, called akowke in our culture,” said Mackenzie Brown. The feathers are used in smudging ceremonies while burning traditional medicines. People use the feathers to brush smoke over themselves as a traditional cleanser.
Mackenzie Brown attends the festival every year and said she wouldn’t miss it. “Pride means that my friends and my family can all come together and experience the most powerful thing in the world — and I think that’s love,” said Mackenzie Brown. Amy Olson is the Teen and Youth Outreach Director with the Jasper Pride Festival Society and helped organize the family-oriented event. She said it’s important to provide a safe space and information for the younger LGBTQA community during the festival. “It’s a week where people from the community can celebrate, feel safe, and be exactly who they want to be,” said Amy Olson. Amy Olson attended the event with her partner, Colleen Olson. Both women agree there is something special about the community of Jasper. Colleen Olson came out when she moved to Jasper at age 23. In all the other communities she has lived in, she’s never felt fully supported. “When Amy and I visit other places, we get stared at, but that never happens here,” said Colleen Olson. “How it feels here right now celebrating the Jasper Pride Festival, is how it feels all the time living here. This town is one of the few places I feel one hundred per cent acceptance all year.” Emily Rendell-Watson //
info@thejasperlocal.com
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wednesday, march 15, 2017 // issue 93 // the jasper local// page B2
Local ski racing //
Jasper shines at Jr Olympics At 9:12 p.m. on March 3, my phone flashed with a new text message. The sender was volunteer Jasper Ski Team coach and ski dad, Jesse Lent. “I’m not feeling that well,” it read. This was not good. More than 420 skiers from all over Northern Alberta were due to take part in the Jasper Junior Olympics at Marmot Basin; we needed all hands on deck to pull off the biggest race of its kind in North America.
organizers complimented Jasper as having the best team spirit of all the groups, and the Marmot lift supervisor granted them the cherished title of “Most Polite Race Kids Around.” Felix Lahaie, Claire Haug, Gabrielle Lahaie, Molly Caputa and George Stolfa skied with style and grace throughout the weekend and were amongst the Jasper athletes who gained valuable points in the team event on Sunday. Corbin Gulevich, Rylen Wadsworth, Austin Schmidt, Parker Vien, Carter Schmidt, Sahara Harvey, Karleigh Vassallo, Lea Bisaillon and Jordyn Oxley all sped their way into top 10 finishes to dominate the Lower Dromedary course.
Looking out the window, I saw huge snowflakes falling from the sky. Something told me Jesse—a well-known powder hound—was pulling my leg. Sure enough, he was being Elliot Vassallo, Kalahari Harvey, cheeky. The “We needed all hands on deck Emilie Bisaillon, Lydia Stolfa, Hillary prankster was Noble, Myles Misskey, Emilie Oxley, to pull off the biggest race of more than Raphael Fortin and Keira Duffy each its kind in North America. willing to finished on the podium with large forgo fat turns cow bell medals (which were likely in 54 cms of rung the entire drive home and well snow to attend to the courses. He and the into dinner time). rest of the race committee and volunteer Oliver Noble, Lea Fortin, Noah Volante, team spent the weekend ensuring Jasper Richard Webster, Emmett Lent and Sienna and Marmot Basin would host the Junior Gulevich battled their way valiantly Olympics in style. down a rutted and steep course on Upper The sun came out on Saturday and any Dromedary, with the latter two finishing in trepidation about the early morning traffic the Top 10. snarl turned to smiles and excitement as the For a small mountain town race club to Jasper team cruised their way to success finish with such exceptional results is down challenging Giant Slalom courses something all the athletes, parents and on Dromedary and School House. Day two coaches can be proud of. To receive so many dawned bright and early for the team event compliments on sportsmanship and attitude where racers competed for points against an is something the entire community can be opponent in a dual Giant Slalom. The race proud of. Congratulations to all involved
// AUSTIN SCHMIDT LUNGES OUT OF THE GATE // TOR BEGG
BUILT FOR SPEED // KEIRA DUFFY, JORDYN OXLEY, LEA BISAILLON, KARLEIGH VASSALLO AND FELIX LAHAIE SHARE A LAUGH IN BETWEEN RACES ON MARCH 4. // TOR BEGG
and thank you to the dedicated volunteers and parents for making the weekend such a successful event. Tor Begg, ski coach //
info@thejasperlocal.com
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page b3+B4 // the jasper local // issue 93 // wednesday, march 15, 2017
FEATURE // INTERVIEW BY BOB COVEY PHOTOS BY PAUL ZIZKA
His images are among the most soughtafter in the Rockies. In an age of selfie sticks, he’s redefined the self-portrait. And while everything in our digital lives is becoming ever more automated and convenient, he’s willing to go further, get higher and become colder than the rest of the field. Banff-based adventure photographer Paul Zizka shares his passion for creating inspiring images. Interview by Bob Covey The Jasper Local: We met when you and your
now-wife, writer and editor Meghan J. Ward, were living at Num-Ti-Jah Lodge on Bow Lake. Ten years ago you two were raising money for the Stephen Lewis Foundation via your self-propelled Mountain Movement project. What do you remember about those years? Paul Zizka: Those were some of the cornerstone
years for sure. For both of us, a lot started at Bow Lake. That’s where we met, and it’s fair to say both of us got addicted to an outdoorsy lifestyle: hiking, camping and exploring—that’s where photography started for me.
JL: I’ve had the good fortune of meeting many people who are extremely passionate about getting out in the mountains. But I keep hearing that Paul Zizka is the most passionate adventurer of all. What’s that all about? PZ: For years I struggled to put my finger on it. It’s hard to figure out what makes you feel so alive, but for me I think it’s very much related to a sense of curiosity. It just feels so right. It gets me in touch with my inner child. And when you detect that same enthusiasm in others you can spot it from a mile away. JL: A few years ago your portfolio really started to get noticed. When did you start to realize your photos had an x-factor that made them sought after by content providers? Do you remember if there was a particular image that helped jumpstart your career? PZ: I think some of the images that come to mind where I was really excited and feeling the creative rush, and also that generated a lot of interest in the press, were probably the nighttime climbing images. Creatively, I thought it was exciting. Technically, they’re kind of hard to put together, so there’s not that many out there. I guess it’s not a genre that’s very
mainstream. I spent a night with a couple friends at Haffner Canyon (Kootenay NP) where we did some nighttime ice climbing and those images kind of exploded online. We also did some northern lights ice climbing at Athabasca Glacier. Those are two moments I can think of where there was tremendous response and a big boost of interest in what I do. JL: You’ve created a niche with your self-portraiture. Do you resent your images being labelled as selfies as some media outlets have done? Is the selfie a derogatory term for your work? PZ: It’s never really bothered me, I think it’s pretty obvious that the more elaborate nighttime selfies
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The art of commitment:
PAUL ZIZKA, ADVENTURE PHOTOGRAPHER
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are gunning for something different than the arms-length iPhone shot. I think people can tell the difference and then it’s just semantics, really. But I do think it’s fair to say it’s the main genre where people know my work. JL: Tell me about some of the technical details of getting those shots—I’m thinking of you parked on a rock in the middle of Berg Lake or those shots from Greenland where you’re a long way from the camera, looking over a canyon. PZ: Most of those shots are pretty time consuming overall, although I’ve definitely got more efficient in the field. It’s not unusual for me to commit two or three hours to one shot to get everything right. Especially if it’s night time, you can’t see a lot so composing, focusing and everything is more of a hassle. And it’s often waiting for the skies you’re after, or for aurora or the Milky Way to be in the right spot. Technically I still find it challenging. For me it’s the kind of image where it’s the risk/reward element, where a few things have to align for it to work out but when it does happen you know you’re going to end up with something you’re really excited about. JL: Tell us, if you could, about some of your go-to photography spots, some locations that you’d suggest other photographers could try their hand at making some creative images.
PZ: It’s definitely more of a juggling act. As a homebased photographer the main challenge is getting it all in—family time, creative time—in 24 hours. But the beauty is in rediscovering, through your child’s eyes, how lucky we are to live here. JL: What’s next for Paul Zizka? Where does the creative process go from here? PZ: I’ve been focusing more on teaching photography in the last few years, helping people get creative and getting back to wild places. I’m on the road a lot for workshops, but as far as my own images, I’m shooting more fast action at night and trying to experiment with new techniques. More underwater stuff, more ice—it’s becoming more and more important to document ice as we’ll be happy to have some images of it 50 years from now. bob covey // bob@thejasperlocal.com
PZ: I’m lucky in Banff, like you guys in Jasper, that even if I just have one hour to get creative there are some go-to locations. I’ll go to Vermillion Lakes, Two-Jack Lake, Minnewanka Lake. Often I’ll go at night, I find it’s a nice way to end the day, by spending some time in the mountains. For backcountry, because I love ice in general, if you give me the choice I’ll probably go to the Columbia Icefields. JL: You’ve been a father for four years now, how does your work/life balance skew these days?
ZIZKA UNDER THE ATHABASCA GLACIER// DAVE BROSHA
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page B5 // the jasper local // issue 93 // wednesday, march 15, 2017
Local development //
A small town boy with a big time dream
Meet the Valemount local who helped pitch the Valemount Glacier Destinations mega-resort: logger, entrepreneur, skier and dreamer, Joe Nusse. For Joe Nusse, there’s one thing that Valemount has always been missing: a chairlift.
to our advantage. People are going to have longer stays.”
“We have the snowmobiles, we have the heli-skiing, we have the cat skiing and we have Mount Robson,” the 33-year-old says. “But what we don’t have is that ski hill culture, that place where you can go enjoy the mountains with your grandpa.”
And as for competing with Jasper, Nusse says Valemount and Jasper will all appeal to visitors as a cluster, rather than as competitors. European vacationers, in particular, will look more favourably at experiencing both places, he says.
Nusse wants to change that. As the person who’s been closest to the Valemount Glacier Destinations (VGD) project from the very beginning, Nusse has always believed that Valemount has the potential to create an alpine experience unlike anything in North America.
“VGD is the card in the game that suddenly makes that side of the market far more feasible for both.”
“The only places that would compete with Valemount in terms of spectacular mountains are the parks,” he said. “But you’re not going to build in the parks.”
BABY STEPS // DETAILING THE PROPOSAL AT A VALEMOUNT SKI SOCIETY MEETING // SUPPLIED
service stop? Are we two months of snowmobiling and overflow hotel rooms from Jasper for two months of the “The world of old summer?’”
As such, in 2010, when Nusse cold called Oberto Oberti, the designer where resorts had to behind Kicking Horse Resort Fortunately, Valemount had a in Golden and Jumbo Glacier couple of things going for it that be two hours from Resort, proposed near Invermere other B.C. towns did not. The first the city is over” amid much controversy, Nusse’s was the spectacular alpine and pitch pulled no punches. He a panorama of glaciated peaks. envisioned a 2,000-bed, 20,000 The second was Nusse himself, whose energy acre, year-round ski and sight-seeing resort. It was and enthusiasm convinced the local economic nothing if not ambitious. development officer, Silvio Gislimberti, plus the “If we were going to build something in the Robson Valley it had to be a moonshot,” he said. “It had to be spectacular.” Valemount needed something spectacular to reverse its slow slide into economic despondency. After the dismantling of the town’s sawmill in 2009, the community landed on hard times. The fiscal realities of being a small market timber supplier during the real estate crash of 2008, plus the postpipeline bust, meant that Valemount, like many communities in British Columbia, was doing some serious soul searching. Residents were trying to figure out what would come next. “Everyone was talking at the time ‘what are we going to do now? Are we just going to be a highway
mayor and council of the day, to get behind the proposal. Oberti liked the pitch, and soon found an investor to move the project’s initial phases ahead. Then the local First Nations bands got on board, then the Valemount Ski Society formed, propelling the expression of interest forward from the community level. Unlike Jumbo, which was mired in environmental backlash since its inception, VGD seemed to have community and regional consensus. “Anyone who’s wanted to be involved has had an opportunity,” Nusse says. “Anyone who’s had concerns has had an opportunity to voice them.” Certainly people have expressed worry that the village could lose its character; that real estate could become unaffordable; and that taxes will skyrocket. But those concerns assume the resort will be successful. What about concerns that the resort won’t attract enough visitors? What about concerns that Valemount is too remote? To Nusse, those worries are outdated. “The world of old where resorts had to be two hours from the city is over,” Nusse says. Part of Nusse’s assertion that Valemount is not too far away comes from his experience travelling to Bariloche, Argentina, and his research into European ski destinations such as Chamonix, where people travel for hours from Paris, past dozens of ski resorts along the way, to get a view of Mount Blanc.
READY FOR LIFT OFF// NUSSE CAN’T WAIT TO HEAD INTO THE ALPINE ALONE. // SUPPLIED
“We can actually turn our distance
For Nusse, there is no other place in North America that can offer chairlifts to 3,000 metres, nor are there year-round sightseeing resorts with glaciers that match the scale of those in the Cariboo Mountains. “To really be a true alpine destination you have to be above 3,000 metres,” he says. As an entrepreneur, Nusse gets excited for the business potential VGD will inject into the Robson Valley. As a skier, he envisions swooping safely down a glacier, surrounded by massive peaks. As a local boy, he is excited that the days of a one-trick economy in his hometown could be at an end. While VGD awaits on approval of its Master Development Agreement, which in theory should trigger more investment to launch VGD into phase one of development, Nusse will continue to ply his trade as a logger and dream of that chairlift into the clouds. “What I’m looking forward to is on a Saturday, when I don’t have anybody to go with, I can still go safely into the alpine,” he said. bob covey // bob@thejasperlocal.com
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wednesday, march 15, 2017 // issue 93 // the jasper local// page B6
Local nutrition //
Fueling for Sport & Activity
you an example of volume, 30g of carbohydrate is about two dates, one banana, seven pretzels, one sport gel, or 500ml of a sport drink. Aim to eat early and eat often, choosing small amounts every 15-20 minutes or so.
About a month ago, I covered some nutrition strategies to help fuel your body before you engage in sport or activity. A recap: aim to eat a carbohydrate-rich meal or snack one to four hours before activity and sip on fluids throughout the day. Choose foods lower in fat to prevent an upset stomach.
FOR SLOWER-PACED, LOWER-INTENSITY ACTIVITIES like hiking or leisure ski touring, or for more intermittent activities like volleyball or hockey tournaments with scheduled breaks, it is often okay to stop for a full meal or choose snacks that also contain a significant amount of protein and healthy fats, as quick digestion is less important. My go-to ski touring lunch is a chickpea salad sandwich, cherry tomatoes, a few dates, and a square (or two!) of frozen dark chocolate.
Depending on the length and intensity of your chosen sport, you may also need to top up your muscle glycogen (carbohydrate) stores during activity, as well as replace some of the fluid and electrolytes that you are losing in your sweat.
DURING ACTIVITY FOR ACTIVITY LASTING LESS THAN 30 MINUTES you likely do not need anything. Begin well fueled and hydrated.
CHICKPEAS // KIRSTEN OILUND, JASPER-NUTRITION.COM
FOR ACTIVITY LASTING 30-60 MINUTES (and up to 90 minutes if the intensity is low) you typically just need water. There is, however, some evidence that small amounts of carbohydrate (simple sugars), even just in the form of a mouthrinse, can stimulate parts of the brain to increase work-efforts! IF YOUR ACTIVITY IS LONGER THAN 60-90 MINUTES, topping up with extra carbohydrate during the session can help to maintain blood sugar levels for your muscles and brain, since your stores have likely run out by this time. Your body will also benefit from a source of electrolytes, like sodium and potassium, to replace those lost in your sweat. For these types of activities, you’ll want to aim for at least 30 grams of carbohydrates per hour. However, for ultra-endurance events lasting longer than three hours, performance can be improved by consuming up to 90 grams of carbohydrates per hour. I know what you’re thinking…that’s a lot! But, the gut is highly trainable and can adapt to tolerate more nutrition during activity. If you are participating in an endurance sport competitively, you’ll want to make experimenting and “training your gut” part of your training plan.
Service Directory
STAY TUNED – in the coming weeks we will cover nutrition strategies for recovery after sport! In the meantime, you can also check out jasper-nutrition.com/blog-1 for more sport nutrition tips and recipes.
FILLING FOR CHICKPEA SALAD SANDWICH: • • • • • •
1 15oz can of chickpeas (drained, rinsed, and mashed with a potato-masher or fork) 1 Tbsp. Mayonnaise 1 Tbsp. Avocado Juice of half a lemon 1/2 tsp. ground mustard 1/2 cup finely chopped celery, red pepper, red onion, or dill pickle (or a combo of them all)
• Salt and pepper to taste
ENERGY BALLS // KIRSTEN OILUND, JASPER-NUTRITION.COM
During activity, focus on eating easy to digest carbohydrates that are lower in fibre. Some of my favourites are dates, bananas, salty pretzels, savory rice mixtures, and fig bars or energy balls. But sometimes even those are hard to choke back during continuous or high intensity sports, so things like ‘baby-food’ or fruit purees, gummy candies, and sport gels or drinks work too. To give
Kirsten Oilund is a registered dietitian and the owner of Jasper Nutrition Counselling. She is an avid runner, bootcamper and adventurer. She has been known to plan an elaborate campfire spread. Email her at kirsten@jasper-nutrition.com