Hello Everyone,                                                                                                                January 17, 2008

In this Issue:

Due to the closing of the Cambrian Fitness Centre our weekday runs will be from different locations for the winter months. On Monday and Thursdays a few of us will be doing speedwork sessions at app. 11:30 am - 1:00 pm indoors at the Howard Armstrong Recreation Centre in Hanmer (4040 Elmview Dr. off Dominion Dr.). The Tuesday, Wednesday and Friday runs are outdoors leaving Laurentian University's Athletic Building at 12:00 pm. If you are interested in joining any of these, please call or e-mail for same day information.

The Saturday morning run will be based out of the Laurentian University's Athletic Building located on Athletic Building Rd. off of South Bay Rd. Runners will meet in the main lobby and leave at 9:00 am. Parking is free in all lots on the weekend.

The Saturday run is our long slow one with distances varying from about one hour and up.

We also participate in the Running Room 'Run Club Practices' on Wednesday at 6:00 pm and on Sunday at 8:30 am.

 

New Winter Walkathon

The Runners Top Ten Foods!!!!

As runners we are constantly trying to ensure that we are doing our hill training, that we get our tempo runs in, and that we make sure we get those fartleks in. But how much time do we spend determining what we put in our bodies? For this reason we have put together what we think the top ten foods that should be in every runner’s refrigerator.

Here are our top 'Power Ten'!

1. Tomatoes- Why?

· Lycopene – which is a caroteniod is highly concentrated and a powerful antioxidant
· Responsible for the red colour
· Research suggests it may reduce Cardiovascular disease, prostate cancer in men and cervical and breast cancer in women
· Canned tomatoes and tomato sauce has the highest concentration.

2. Olive Oil- Why?

· Omega 3 and 6 fatty acids (linoleic and linolenic acid)
· Been shown to reduce Low Density Lipoproteins (bad cholesterol)
· Reduces arterial plaque
· Helps reduce hypertension
· Prevents and protects against rheumatoid arthritis
· How to choose- Extra Virgin, deep colour (typically first press)

3. Yogurt- Why?

· Rich in calcium- helps increase bone density to reduce risk of osteoporosis
· Low in fat (if chosen properly)
· Contains active enzymes that aid in digestion (lactase, lactobacillus, acidophilus )
· Helps reduce incidence of osteoporosis

4. Blueberries- Why?

· Antioxidant Properties- Anthocyanin (What makes them blue)
· Combats Free Radicals which promote the aging process
· Research suggests has an anti aging property
· Other research- aids with memory retention, urinary tract infections and many more

5. Almonds- Why?

· Great source of Vitamin E which has antioxidant properties and which helps with protein synthesis and muscle repair.
· High in soluble (in the blood) and insoluble (outside the blood) fiber which aids in reducing bad cholesterol and helps with regularity.
· High in monosaturated fats (good fat) versus saturated fat

6. Salmon-Why?

· Omega 3 Fatty Acid found in high concentration.
· Lower triglycerides(chemical form in which most fat exists in food as well as in the body) in the blood.
· Greatly reduce risk of heart disease
· Reduce rate of inflammatory diseases like arthritis and migraine headaches.

7. Garlic- Why?

· High concentration of allicin (compound that gives garlic its pungent taste)
· Benefits Cardio Vascular health
· Lowers Cholesterol
· Reduces Hypertension
· Some research has shown that it may also have antibacterial properties.

8. Flax- Why?

· High in soluble and insoluble fiber. Reduces cholesterol and helps with regularity.
· Packed with Omega 3 fatty acids. NB- because our body cannot produce these essential oils so we need to include them in our diet.
· Omega 3 has been shown to aid in insulin regulation, therefore making it a good oil for those with diabetes.

9. Soy- Why?

· Residents of countries where soyfoods are regularly consumed are less likely to develop certain cancers. For example, breast cancer mortality rates are much lower in Asia. In the U.S., where soyfoods are consumed less often, women are four times more likely to die of breast cancer than Japanese women. Research indicates that soyfoods help protect against several types of cancer, including lung, colon, rectal, stomach and prostate.
· There has also been research that has shown a reduction of some of the symptoms related to menopause being reduced with a diet that is moderately high in soy.
· Good sources of soy are Vector or Vive cereal, Tofu, Soy Milk and many more specialty products that have recently been put on to the market.

10. Red Wine- Why?

· Contains trans-Resveratrol, which has shown to reduce some type of cancers and decreases the risk of Cardiovascular disease.
· The key to reaping the health benefits of red wine seems to be moderate consumption. Drinking one glass a day for women and up to two glasses a day for men may decrease the risk of Cardiovascular disease.

Here is a recipe that will incorporate a few of these foods to create a true power food. We hope you try it some time:

Jim’s Power Parfait

Fill a small bowl with a ½ cup of high fiber cereal.
Next top the cereal with ¾ cup of low fat yogurt
Top the yogurt with a ½ cup of fresh or frozen blueberries.
Sprinkle the top with some crushed almonds.
This is an easy way to combine these powerful foods to create an amazing power meal. Imagine what you could do with some tomatoes, red wine and salmon????

Remember our Mission is your Wellness!

Jim Scheibel
Mission Wellness

missionwellness.ca