Hello Everyone,                                                                                               April 13, 2006

In this Issue:

SUDBURYROCKS!!! Race, Run or Walk for Diabetes Finding Volunteers - by Paul Washchuk

What a learning experience the Volunteer Committee consisting of Cindy, Carol, Gary and myself had over the last 7 months. Last October, we where given the task of finding 200 non runners to be volunteers for the upcoming race. At that time, there was a lot of discussion by the committee as to where, and if these people could be found, and what would be the best approach. In fact there were a lot of doubters. In addition, none of us had any experience in soliciting volunteers and we knew it was not going to be an easy task.

I should also point out that as time passed, the various committees acquired a better understanding of what man power was required, and the request for volunteers grew. We now had to find over 250 people.

As we started to make contact with various organizations, schools, service clubs, businesses, athletic facilities, volunteer resource centres, etc., we found we had to overcome a lot of obstacles. One of the big issue we had to deal with involved asking people to commit 6 hours as a volunteer for a road race 3-6 months in advance. This was unheard of in this community. Sudburians are last minute people. However, as we persisted in making contact with the various groups last year, the numbers started to trickle in around the New Year.

In January/February, schools, and service clubs came on side and the numbers started to climb. By the end of February we had reached our committee’s goal of 60, and by the end of March reached close to 200. The numbers are continuing to grow and it is anticipated the expected number of volunteers will be there to make this a class event that Sudburian’s can be proud of on the 7th.

For Cindy, Carol, Gary, and myself, it has been quite a journey, and one that I am sure we are all proud to be a part of.

Paul Washchuk

In the next few weeks our other Run Directors will be providing their insights into the Event. Please stay tuned.

For Run information, please go to "Upcoming Events" on this page.

Sports Nutrition: Energy Bars

By Jennifer Neily, M.S., R.D., L.D., and Amber Odom, R.D., L.D.

(Forwarded by Tim Uuksulainen)

It is best to eat a variety of whole foods at each meal to provide a well-balanced diet. On days you need to grab something to prevent skipping a meal or snack, an "energy bar" may be a good alternative. Energy bars can also provide energy before and/or after a work out or participation in a sporting event. Remember to stay hydrated by drinking plenty of water or non-caffeinated beverages.

There are five different kinds of "energy bars":

Performance Bars: Frequently referred to as energy bars, they can be high in carbohydrates to maximize an aerobic workout. High carbohydrate bars (60-70% carbohydrate) are best eaten 45 minutes to one hour before aerobic exercise. The protein in the bar should contain a high quality source, such as casein, whey, soy, or egg.

Meal Replacement Bars: Designed to replace a meal within the caloric range of around 300 to 400 calories and 15 or more grams of protein from a quality source. Choose a bar that is 5 gm total fat and 3 gm saturated fat. Be sure to note that a single bar will not provide all the nutrients you need, so do not replace all of your meals with a meal replacement bar.

Snack Bars: Intended to be eaten between meals to satisfy your appetite until your next meal, but are not intended to be a meal replacement. These bars typically range from 100 calories for women up to 300 calories for men. Select a bar 5 gm total fat and 3 gm saturated fat. These bars can be combined with low-fat yogurt and a piece of fruit for a meal replacement.

Women's Bars: Specially formulated to provide extra nutrients needed by most women such as calcium, folic acid, iron, and soy protein. Although designed for women, males may benefit from them as well.

Carbohydrate Controlled Bars: Designed for people with diabetes; ask your Diabetic Specialist which bar is best for you (Glucerna, Choice DM, or Extend).

Tips for choosing the healthiest energy bar:

* Try to avoid bars with palm kernel oil or partially-hydrogenated fat in the first five ingredients on the label. Limit saturated fat to 3 grams or less per bar and no trans fat.
* For weight control, choose a bar with at least 3 grams of fiber.
* Women may want to choose a bar that contains at least 300 mg of calcium per serving to help meet their daily calcium needs.
* Sugar should not be more than half the grams of carbohydrates in the bar. Try NOT to select a bar with high fructose corn syrup, glucose, or fructose as the first ingredient.