Team VC Challenge: Week 2

Eight weeks to go to the Calgary Marathon!  Not too late to SIGN UP to join Team VC!  

Team VC is getting all revved up, racking up the kilometers. But since we weren’t all born runners,  we needed a little bit of help.

We have enlisted the expertise of a  Boston Marathoner, Calgary Marathon veteran, Himalayan hiker extraordinaire,  and former VC Staff, Dianne Woodward, to help us with our weekly lunchtime training sessions. Aren’t volunteers simply wonderful?

Today’s lesson: Plyometrics. What is it? Here is a note from Coach D that might be helpful to all aspiring runners:

Have you ever seen people with running shoes on in a park, doing some funny looking movements and looking a little nutty? I have and asked a running friend of mine – what’s up?

Plyometrics was the answer.  Definition sounds technical, but really plyometrics is an easy way to get the legs warmed up and ready to run or walk.

This week’s NUT-ritional tip from nutty Coach D:

Almonds are a great afternoon snack. Did you know that February 11th is National Almond Day, that there are 5,639 people in the US listed in the with the last name ‘Almond’, that it takes more than 1.2 million bee hives to pollinate California’s almond crop (over 550,000 acres), that california produces 80% of the worlds almonds, and that almonds are rich in dietary fiber vitamins and minerals? 

Log Cabin Nut Bars

from WHITEWATERCOOKS at Home – Shelly Adams  2009

For Crust
2 1/3 Cups all purpose flour
1/2 cup sugar
1/2 tsp baking powder
1/2 tsp salt
3/4 cold butter, cut  into pieces
1 large egg, lightly beaten

For Topping
1/3 cup maple syrup
1/3 cup honey
1/2 cup packed brown sugar
1/4 tsp salt
1/3 cup butter cut into pieces
2 tbsp whipping cream
1 cup whole almonds, toasted
1 cup hazelnuts, toasted and skins removed
1 cup cashews, salted and roasted
1 cup pistachios, salted and roasted

Preheat oven to 375 degrees
Prepare a 9 x 13 inch baking pan by spraying with cooking spray.  Line the pan with parchment or foil to come up the sides of the pan.  This will make it easier to remove the bars.

Whisk together flour, sugar, baking powder, and salt Blend in butter with your fingertips or a pastry blender until mixture resembles coarse meal.  Add egg and stir until a ball begins to form Turn dough onto a work surface and knead once or twice Press dough evenly onto bottom of baking pan and bake until edges are golden and begin to pull away from sides of the pan, about 15-20 minutes. Cool Bring maple syrup, honey, brown sugar and salt to a boil in a large heavy saucepan over medium heat stirring until sugar is dissolved.  Boil without stirring for 2 minutes Add butter and cream and boil, stirring for 1 minute Remove from heat and stir in all nuts until coated Spread mixture evenly over crust and bake until topping is caramelized and bubbling, about 15 – 20 minutes Cool completely in pan before cutting in to pieces

Week 2

Funds raised = $1, 255.00

Welcome to the team: Victoria Scott, James McCreath and Cristine Balamban!



About Propellus

Propellus is a non-profit organization that has been empowering organizations since 1955. Through a dynamic range of consulting, training and member services, it helps organizations envision and realize new paths, practices and possibilities. Propellus guides, mentors and educates clients, arming them with tools and resources to help boost organizational effectiveness. Propellus strengthens organizations; in doing so, it leads the way toward building thriving communities.
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