Friday, February 20, 2015

Breakfast on the Go: Egg Muffins

February 19, 2015 - Anna Busby

It’s Hump Day, I’m running a little behind after snoozing the alarm a time or two. I managed to squeeze in a run and a quick shower but had little time to prepare much of anything and still make it to work on time. Luckily the day before, I whipped up these little bites of fun and stowed them in the fridge for a quick on-the-go breakfast. Two of these muffins, some apple slices and a glass of milk had me satisfied and ready to take on the day.

Eggs are a fantastic breakfast choice to start off your day, especially for anyone who participates in regular physical activity. Not only are they typically quick and easy to prepare, they also happen to be a complete source of protein and help to keep you satisfied until the next meal. The addition of salsa and onions in this recipe adds a little fiber and heart healthy antioxidants making this a great quick breakfast or snack when you’re short on time.

Quick and Easy Egg Muffins

6 eggs
1/4 cup salsa
1/4 chopped green onions
2 Tbsp chopped fresh cilantro
1/2 tsp cumin
1/2 tsp paprika
sprinkle of sharp cheddar cheese
salt and pepper to taste

1. Preheat oven to 350 degrees. Grease muffin tins well.
2. Whisk eggs in bowl. Add other ingredients and stir until blended.
3. Using a 1/4 cup measuring cup as a scoop, scoop egg mixture into muffin tins. Bake for 20-25 minutes until eggs are mostly firm in the center.

3 servings (~2 muffins/serving)

Nutrition Info per serving: 186 calories, 3g Carbohydrates, 12g fat, 14g protein, 4g sugar

This is an easy recipe to make your own. Just like an omelet, you can change up the mix-ins and seasonings to appeal to your palate. Here are some other ideas:

Greek Style: chopped fresh tomatoes, feta cheese, sautéed spinach
Veggie Style: chopped bell peppers, broccoli florets, mushrooms and onions
Bacon and Cheese: crumbled bacon, cheddar cheese, chopped mushrooms and onions
Ham and Swiss: chopped deli ham, shredded swiss cheese, sautéed spinach
Pesto: chopped sautéed mushrooms, pesto sauce, chopped onions, mozzarella cheese

If you are using this as a part of post-run meal or snack, make sure to include a source of healthy carbohydrates to promote replenishment of glycogen (your body’s carbohydrate stores). One or two pieces of whole-wheat toast, a glass of milk or a banana are quick and easy options you can add to make this a complete post-workout meal.

Recipe adapted from Everyday Paleo.

Friday, January 30, 2015

Comfort Food: Sweet Potato, Beef and Bean Chili

January 29, 2015
written by Anna Busby
origianally posted on https://therunningbuzz.wordpress.com/

After a long day nothing tastes better than a hearty and delicious meal. And on a cold evening, as many are this time of year, chili is a wonderful go-to dinner to cap off your day. Chili can be very versatile and easy to adapt to your tastes, schedule, and dietary needs. Whether your vegan, a meat-lover, short on time or have all day you can make chili fit to your needs. My personal favorite is classic beef and bean chili, but I like to mix up the spices and flavors as well as play with unique ingredients to keep things interesting.

For tonight’s meal, I adapted a recipe from the Thrive Energy Cookbook by Brendan Brazier. The original recipe is vegan in nature, and I imagine would be delicious sans the meat. Given the craving for a little meat, I added a few extra things to make this recipe my own. Here’s what I ended up with this time.

Sweet Potato, Corn and Bean Chili

https://therunningbuzz.files.wordpress.com/2015/01/img_2356.jpg

2 medium sweet potatoes, peeled and cubed
2 lbs lean ground beef
1 yellow onion, diced
4 Tbsp minced garlic
1/4 cup chili powder
3 Tbsp cumin
1/2 cup strong brewed coffee
1 can diced tomatoes, drained
1 can sweet corn, drained
1 can pinto beans, drained
1 can red kidney beans, drained
~3 cups veggie broth or beef broth (I used approximately 2/3 of a carton)
1 small can tomato paste
Lime Juice

Sharp cheddar cheese, Fat Free Plain Greek yogurt and Avocado for topping
Cilantro Leaves, for garnish

Place sweet potatoes in a large saucepan, add salted water until potatoes are just covered. Bring to a boil and boil until potatoes are slightly done but not completely cooked, approximately 8-10 minutes.

While potatoes are cooking, brown ground beef over medium heat until near fully cooked. Drain and set aside.

Drain potatoes, cover in ice water to stop cooking. Drain again and set aside.

In a large saucepan, sauté the onions and garlic in some olive oil over medium heat until onions start to turn translucent. Add chili powder and cumin, stir until onions and garlic are well coated and cook for an additional 2 minutes. Add sweet potatoes, coffee, canned tomatoes, corn, beans, cilantro and broth. Simmer for 30 minutes. If the chili is too thick for your liking, add some more broth.

Serve with a dollop of greek yogurt (high-protein, fat-free substitute for sour cream), a squeeze of lime juice, some cilantro leaves shredded cheese and sliced avocado on top. Yum!

Recipe makes 6 servings

Nutrition Info: 577 calories, 22g fat, 55g Carbohydrates, 13g Fiber, 42g Protein
Recipe adapted from The Thrive Energy Cookbook by Brendan Brazier.

This hearty chili really hits the spot on a cold evening. In addition to satisfying the ‘comfort food’ craving, this recipe is a great recovery promoter post-workout, or can work as a nutrient-dense pre-workout meal, if given enough time to digest. Lean ground beef provides lean protein needed for muscle building and recovery. The beef and the beans provide a hefty portion of your daily iron needs, which is important in the delivery of oxygen to cells. It’s relatively common for runners to become iron-depleted, especially females or those under strenuous, high-mileage training so good sources of iron are an important staple in the runner’s diet.

Beans and sweet potatoes are chock full of fiber and slow-digesting carbohydrates to aid in the stocking and replenishment of the body’s carbohydrate stores. Sweet potatoes are also a great source of vitamin A. Tomatoes and tomato paste provide lycopene, a cancer and heart disease preventing antioxidant that may also help in preventing oxidative cell damage associated with exercise. The vitamin C in tomatoes also helps your body to more efficiently absorb iron from the beans. Overall, this chili is a complete and healthy meal perfect for post-run recovery or a heart-warmer at the end of a long day.

Note: This recipe also works great in a slow cooker. Brown beef, then add beef and remaining ingredients to the slow cooker. Cook on low for 8 hours or high for 4 to 5 hours.

Also, for broth, try to choose one that has no salt added to help reduce sodium content. Many broths are loaded with sodium that most of us do not need. My favorite is Kitchen Basics Unsalted Vegetable Stock. Not only is it low in sodium, it has a rich vegetable flavor which adds tremendous depth to the dishes it is used in.

Friday, January 23, 2015

Monday Morning Motivation

Monday Morning Motivation:

Vanilla Almond Mocha Smoothie

January 19, 2015 ~ by Anna Busby

I like to cook, mainly because I like the ability to create something that tastes delicious, makes you feel good and provides health benefits. I’m constantly on the prowl for recipes I can alter to make healthier or already written healthy recipes to try. While my general resource for these is the world-wide web, as a Christmas gift this year, I received two delightful cookbooks, both oriented for the athletically minded person. I must say I have found myself using them more than I thought.

One in particular, the Thrive Energy Cookbook, is written by a Vegan athlete, Brendan Brazier, who fully embodies the whole food approach and has found great success both in his health initiatives and athletic endeavors in this nutrition structure. While I’m not Vegan, I have tried quite a few of his recipes, one of which I will feature today.

Today the schedule consisted of a morning run, work, then late afternoon TRX strength session. For a two-a-day like this, the importance of refueling and promoting an anabolic, positive building state after the morning workout is crucial not only to keep my energy up but also to promote positive adaptations from the workout itself.

So the ideal post-run choice this morning was a smoothie. I often reach for the blender in times like these for three reasons: it’s quick, it’s healthy and it’s easy to get down within 30 minutes after finishing the workout. Today’s special….

Vanilla-Almond-Mocha Motivator

2 large Medjool dates, pitted
4 coffee beans or 1/2 oz espresso shot (I used ~1/8 cup strong coffee leftover from my pre-run coffee batch)
1 Tbsp cacao nibs
1 Tbsp vegan dark chocolate chips
1 Tbsp vanilla powder or extract
1 Tbsp almond butter
1 tsp cacao butter (I substituted 1 Tbsp cocoa powder here)
3/4 cup unsweetened almond milk
1/4 cup coconut water
~2 cups ice cubes
I added 1 scoop vanilla flavored whey protein for a protein boost, for a Vegan shake, omit this or use Vegan protein powder

Pop all the ingredients, excluding the ice cubes, in the blender first, then add the ice cubes and blend it up!

This recipe offers a slew of nutrients and health benefits that make it a superb post-workout choice. Dates offer carbohydrates necessary for replenishment of glycogen, your body’s carbohydrate stores, and fiber to encourage satiation and promote gut health. Coffee provides an antioxidants and flavonoids as well as an energy boost to get your day started. Cacao and dark chocolate are rich in healthy fats and antioxidants. Coconut water is naturally stocked with electrolytes to promote rehydration. Lastly, the addition of the whey protein provides all the essential amino acids, especially muscle-building leucine, to promote muscle recovery and rebuilding post-workout. While this smoothie served as my post-workout choice this morning, it also works well as a quick breakfast to get you up and going before you start your day or as pre-workout energizer an hour or so before you head out the door (if using as a pre-workout choice, you may want to skip the protein powder). Aside from the numerous nutritionally positive attributes this recipe offers, it also happens to be delicious.

Recipe makes 1 serving.

Nutrition info: 423 calories, 18g Fat, 42g Carbs, 13g fiber, 29g Protein

Recipe Credit: The Thrive Energy Cookbook by Brendan Brazier

Friday, September 26, 2014

2014 Turkey Trot Training Groups

2014 Tallahassee Turkey Trot Training hosted by Capital City Runners

(See maps of the Betton Hills run courses below)

WEEK 1

(Thursday October 2nd; 6:00 PM)

–

Easy Group Run (5K, 7.5K, 10K, or 15K):

Group Run at Self‐Regulated Pace

Workout Objective–To sustain a steady aerobic running effort over your pre‐selected distance and to gain familiarity on the Betton Hills Course.

-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-

WEEK 2

(Thursday October 9th; 6:00 PM)

–

Easy Group Run (5K, 7.5K, 10K, or 15K):

Group Run at Self‐Regulated Pace

Workout Objective – To sustain a steady aerobic running effort over your pre‐selected distance and to gain familiarity on the Betton Hills Course.

WEEK 3

(Thursday October 16th; 6:00 PM)

–

Easy Group Run or Hill Accelerations (5K, 7.5K, 10K, or 15K):

Group Run at Self‐Regulated Pace or Run easy on the flats and downhill with gentle accelerations on any uphill segments encountered on the route.

Workout Objective – To build strength, speed, and stamina over your pre‐selected distance.

WEEK 4

(Thursday October 23rd; 6:00 PM)

–

Easy Group Run or Time Trial (5K, 7.5K, 10K, or 15K):

Group Run at Self‐Regulated Pace or a gentle warm‐up followed by a short distance run at goal race pace.

1. For those training for the 5K Run:

1 mile warm‐up jog, 1 mile at goal 5K Race Pace, 1 mile cool‐down.

2. For those training for the 10K Run:

2 mile warm‐up jog, 2 mile at goal 10K Race Pace, 2 mile cool‐down.

3. For those training for the 15K Run:

3 mile warm‐up jog, 3 mile at goal 15K Race Pace, 3 mile cool‐down.

Workout Objective – To gauge your current fitness level and to establish a benchmark by which to measure your progress by week 7.

WEEK 5

(Thursday October 30th; 6:00 PM)

–

Easy Group Run or Timed Accelerations (5K, 7.5K, 10K, or 15K):

Group Run at Self‐Regulated Pace or Run easy for 5 minutes then accelerate for 1 minute at goal race pace.

Workout Objective – To practice implementing surges of pace over the course of your easy mileage. The focus is integrating speed over a drawn out period of running.

WEEK 6

(Monday, November 3rd; 6:00 PM)

—

Tentative Turkey Trot Course Preview

Group Run in Southwood: Distances to be determined.

(Thursday November 6th; 6:00 PM)

–

Easy Group Run or Turn Accelerations (5K, 7.5K, 10K, or 15K):

Group Run at Self‐Regulated Pace or Run easy on the straightaways and accelerate at race pace into and around turns throughout the route.

Workout Objective – To sharpen racing tactics and to gain familiarity with managing turns at a race paced effort.

WEEK 7

(Monday, November 10th; 6:00 PM)

—

Tentative Turkey Trot Course Preview

Group Run in Southwood: Distances to be determined.

(Thursday November 13th; 6:00 PM)

–

Easy Group Run or Time Trial #2 (5K, 7.5K, 10K, or 15K):

Group Run at Self‐Regulated Pace or a gentle warm‐up followed by a short distance run at goal race pace.

1. For those training for the 5K Run:

If you were unable to hit your target goal race pace in week 4:

1 mile warm‐up jog, 1 mile at goal 5K Race Pace, 1 mile cool‐down.

If you were able to hit your target goal race pace in week 4:

Warm‐up for ½ mile, 2 miles at goal race pace, Cool‐Down for ½ mile.

2. For those training for the 10K Run:

If you were unable to hit your target goal race pace in week 4:

2 mile warm‐up jog, 2 mile at goal 10K Race Pace, 2 mile cool‐down.

If you were able to hit your target goal race pace in week 4:

Warm‐Up for 1.5 miles, 3 miles at goal race pace, Cool‐Down for 1.5 miles.

3. For those training for the 15K Run:

If you were unable to hit your target goal race pace in week 4:

3 mile warm‐up jog, 3 mile at goal 15K Race Pace, 3 mile cool‐down.

If you were able to hit your target goal race pace in week 4: 2.5 mile warm‐up jog, 4 mile at goal 15K Race Pace, Cool-Down for 2.5 Miles.

Workout Objective – To evaluate your progress from week 4’s time trial.

WEEK 8

(Monday, November 17th, 6:00 PM)

—

Tentative Turkey Trot Course Preview Group Run in Southwood: Distances to be determined.

(Thursday November 20th; 6:00 PM)

–

Easy Group Run & Celebration (5K, 7.5K, 10K, or 15K):

Group Run at Self‐Regulated Pace.

Workout Objective – To recover, place the mind at ease one week out from race day and to celebrate your hard work and dedication!!!

Friday, May 2, 2014

Tiffany Anderson is an "Overcomer" and May's Random Runner

The Random Runner for May has fought "the good fight" and survived and risen like a phoenix from the proverbial ashes. Capital City Runners is happy to introduce Tiffany Anderson as this month's Random Runner.

CCR: When did you start really running? Why?

Tiffany: I ran short distances in middle and high school and then took a break from running for a while. I started running long distances in my thirties and finished my first marathon in January 2008.

CCR: How has running shaped you since then?

Tiffany: I think the goals I have set and achieved through running have contributed to the person that I am. In general, running makes me happy, and I think that spills over into the rest of my life

CCR: As a child, did you think running would be an important part of your life?

Tiffany: I’m not sure I thought running would be an important part of my life, but I always knew that exercise would be. I did not realize how important running was to me, until I had to stop doing it for a while because of health issues.

CCR: What is one of your most awesome running memories? i.e. proudest, favorite, most memorable...

Tiffany: I started training for a marathon through the Team in Training program in January 2007. I joined the program to honor my mother who has a form of leukemia. Unfortunately, I myself was diagnosed with cancer while training for that first marathon. I had to have major surgery, so my plans to complete that first marathon were postponed. My goal through the whole cancer ordeal was to get back out and start training again. So, when I finished my first marathon in January 2008, it was not only a personal victory, but also a “take that cancer” moment. To this day, every finish line I cross, I think to myself “take that cancer…you knocked me down, but not out.” I set another goal to finish a 140.6 mile triathlon before my five year, cancer-free date, and I achieved that goal in October 2011….another personal victory and “take that cancer” moment.

Tiffany with local running enthusiasts, Kathy Fox and Shelby Augustyniak, at the finish line of the Great Floridian 140.6 Triathlon.

CCR: What is your weak point? Does it haunt your or drive you?

Tiffany: Right now my weak point is not being able to run like I want to because of health issues (no cancer…thankfully!!). I’m pushing through and I am determined that I will run another marathon one of these days soon

CCR: What do you like to do when you aren’t running? (Do you have a favorite non-running hobby?)

Tiffany: I enjoy cycling, swimming, and just recently took up paddle-boarding. I pretty much like to do anything that involves being outside

CCR: What do you do to pay your bills?
Tiffany: I am a pediatric nurse practitioner in the Pediatric ICU at TMH

CCR: If money were no object, what would you love to do?

Tiffany: Travel all over doing half marathons, marathons, triathlons…not only for the races, but to see new places.

: Post race refueling: Chicago-style deep dish pizza following the Chicago Marathon.

CCR: What are some of your most recent “reads”?

Tiffany: Truthfully, I don’t read a lot about running. I have a stressful job, so the things I read are fiction books that don’t involve a lot of thinking!! I do enough of that at work!

CCR: Who motivates you, and what inspires you to keep running?

Tiffany: Life motivates me. I believe that we should live every day to the fullest and find something positive and happy about each day. Running makes me happy, so I keep doing it!!

CCR: What is your idea of the perfect “running” vacation (or weekend)? A non-running vacation?

Tiffany: I think I have already had my perfect “running” vacation. For my five year cancer free milestone I went to Big Sur in California with several of my closest friends and we ran the Big Sur Marathon together. What a glorious run and the perfect place to celebrate life, friendship and the beauty this world has to offer.

: A celebration of life on the Monterey Coast following the 2012 Big Sur International Marathon.

CCR: How has Capital City Runners been a positive component of your running career/life-style?
Tiffany: I have learned a lot about my running style and proper equipment by talking to the staff at Capital City Runners.

Friday, March 28, 2014

the Running Route - March, 2014

Did you receive the latest edition of "the Running Route"? If you want to be added to the e-mail list, drop Lori (Lori@CapCityRunners.com) a note and let her know. You'll get your copy at your desk and be caught up on all the news.

Wednesday, February 19, 2014

Lisa and Mickey Wear HER Heart on Their Sleeves

Capital City Runners is honored to spotlight Lisa Cox and Mickey Phillips as this month's Random Runners. Please be sure to thank them for sharing their story(s).

CCR: When did you start really running? Why?

LISA: I was on my kindergarten track team, but didn’t start running consistently until I was 15. My PE coach (Mrs. Durkin) noticed that I enjoyed running during PE and asked me to complete the Presidential Sports Fitness award in running, which consisted of running 125 miles in 90 days (a 2 ½ mile maximum daily). In order to make sure I completed it all, I had to run on the top level of our new basketball gym, where 12 laps equaled one mile. Ronald Reagan signed my award – ironically, Mickey Phillips has one signed by him too! I mostly did it because my coach believed in me, but I was hooked after that!

MICKEY: I ran randomly in 2012 and more regularly in 2013. I mountain biked for many years and wanted to try something different. Running was harder for me to do and took less time.

CCR: How has running shaped you since then?

LISA: I can’t imagine not having running in my life now. It’s one of the most freeing activities I have experienced. It calms me and makes me feel strong. I believe it helped me beat heart disease in two ways – I was healthier when my ‘event’ happened, and it was my runner partner and friend who saved my life (Jamie Harris), so running was a big part of that!

MICKEY: I am racing a lot more these days.

CCR: As a child, did you think running would be an important part of your life?

LISA: By the time I was in high-school, I would say I did.

MICKEY: NO!

CCR: What is one of your most awesome running memories? i.e. proudest, favorite, most memorable...

LISA: As a young person, being on the first team at Ironton High to allow women to compete on the all-male cross-country team – then becoming the first female to earn a varsity letter in cross country. As an adult, my first marathon in 2006 (Tallahassee Marathon). Also, qualifying for and running the Boston Marathon.

MICKEY: Finishing 22:14 at the 2013 Palace 5k. It is the fastest 5k finish for me so far.

CCR: What is your weak point? Does it haunt you or drive you?

LISA: Getting back to a respectable level of training and speed after heart surgery. I feel I’ll eventually get better but sometimes it’s difficult to accept.

MICKEY: Running downhill. I keep trying it different ways and I'm sure I'll eventually get better at it.

CCR: What do you like to do when you aren’t running? (Do you have a favorite non-running hobby?)

LISA: I enjoy being with my children, Sara & Austin – we have a lot of fun together; but they are teenagers, so they have their own interests,too. I also adopted a sweet boxer, Peanut Butter, and he is great buddies with Mickey’s foster, Sid. Mickey and I have fun being together with Peanut Butter and Sid and we enjoy some down time watching movies and cooking together. I have a new mountain bike and enjoy riding it – I just need to get better at riding.

MICKEY: Mountain Biking, cooking, art

CCR: What do you do to pay your bills?

LISA: I am the Database Administrator at the Florida Dental Association.

MICKEY: Graphic Artist

CCR: If money were no object, what would you love to do?

LISA: I would enjoy doing something that didn’t required being behind a desk. I’d like to travel, preferably doing something that would allow me to incorporate running/biking with traveling – perhaps a sponsored traveling Heart-Disease Running ambassador….lol. I’d like to inspire other heart patients not to be afraid of exercising and leading an active lifestyle.

MICKEY: Visit and photograph active volcanoes.

CCR: What are some of your most recent “reads”?

LISA: I read Runner’s World magazine when time allows & technical stuff for work. I also received 14 Minutes from a friend while I was recuperating from surgery – obviously that is fascinating.

MICKEY: I don't read but I love watching movies.

CCR: Who motivates you, and what inspires you to keep running?

LISA: I definitely am motivated by the Gulf Winds Track Club – I have never lived anywhere else where there is such an active running club. I am glad that Mickey likes to run and it is fun to enjoy that together – he encourages me and I enjoy seeing him improve and being a part of his first experiences with racing and running.

MICKEY: Lisa Cox motivates me. She is always there to get my butt off the couch and go run. Otherwise, I'd have another lazy day. Efficiency is what inspires me to keep running. With every run, I'm trying to move better and be faster.

CCR: What is your idea of the perfect “running” vacation (or weekend)? A non-running vacation?

LISA: I like getting out of town for runs - it’s always nice when you can combine some days off with a race and maybe another event in the town where you are. Mickey and I have enjoyed a few races out of town this past year and that has been fun. Non-running vacations need to include outside activities too (biking, the beach, etc) - something relaxing and a visit with family is very likely.

MICKEY: I really like going out of town and racing, especially festival runs. I love all the food. My non-running trips are usually mountain bike related - North Georgia, Alabama, North Carolina. I love mountains!

CCR: How has Capital City Runners been a positive component of your running career/life-style?

LISA: CCR is very supportive of our club and individually, Lori Abbey, has been very supportive of me with my heart disease and with encouragement on behalf of CCR. I like that I can go in to the shop and the staff is familiar with me and my running style/ goals. My hometown was very small and it reminds me of growing up and how easy it is when people know what you’re all about in order to cater to your needs – this saves time and makes you feel like someone cares – this is very hard to find in the business community these days.

MICKEY: It took a couple pairs but with their knowledge and patience, Capital City Runners helped me find the right shoes for me to run in. It's time for me to get over there and get a new pair now!

Capital City Runners: Built For Runners By Runners

Friday, February 20, 2015

Breakfast on the Go: Egg Muffins

Friday, January 30, 2015

Comfort Food: Sweet Potato, Beef and Bean Chili

Friday, January 23, 2015

Monday Morning Motivation

Monday Morning Motivation:

Vanilla Almond Mocha Smoothie

Friday, September 26, 2014

2014 Turkey Trot Training Groups

Friday, May 2, 2014

Tiffany Anderson is an "Overcomer" and May's Random Runner

Friday, March 28, 2014

the Running Route - March, 2014

Wednesday, February 19, 2014

Lisa and Mickey Wear HER Heart on Their Sleeves

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