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CB RUN CLUB

Saturday, August 24th - meeting at the Hy-Vee on Madison Ave. 3 Route Options: 4, 6, & 11 Time: 5:20am We will all start out together leaving form Hy-Vee heading towards the MALL OF THE BLUFFS (back side of the mall), turn right onto MALL DRIVE, and another right onto VALLEY VIEW TRAIL. Stay on the trail to HIGHWAY 92. Turn right onto HWY 92 heading west until you get to the lights on HARRY LANGDON and turn right. REMEMBER: once on HARRY LANGDON, stay on the left of the road - run towards the oncoming cars - there is small trail to run along. We will split up at HARRY LANGDON & WOODBURY AVE. Those doing the 4 & 6 mile route, turn right onto WOODBURY. Those doing the 11 mile rout stay on HARRY LANGDON. 4 mile route: run up WOODBURY, down WOODBURY AVE cross Madison Ave and over into Hy-Vee. 6 mile route: run up WOODBURY, down WOODBURY, turn right onto MADISON AVE and up to BENNETT AVE. Turn right onto BENNETT AVE to FRANKLIN AVE and run down the hill on FRANKLIN...
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It's the perfect time of year to add squash, zucchini and pumpkin to your diet. All of them are in vitamin A, C, K, and all of your B's such as folate, B6 & B12. Minerals include, manganese, calcium, magnesium, and potassium. Because of their darker & richer colors, they are high in beta carotene. It is these antioxidants that block cellular damage from occurring due to free radicals from being produced from cellular respiration. If you are one who pariticpates in a lot of cardiovascular exercise producing aerobic cellular respiration, you want to make sure you are consume foods high in antioxidants. Free radicals decrease immune function, increase the aging process, and increase abnormal cell production leading to disease. They are really easy to prepare too. Many types of squash can be eaten raw, on a salad, in a wrap, or as a snack with some hummus dip. Or, bake, grill, saute, mash, prepare as a soup base or into a bread. The seeds ...
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PROTEIN

Protein...the magic ingredient Eating clean is one of the first steps in helping you achieve your goal whether it is weight loss or to increase & maintain lean tissue, protein needs to be consumed at every meal or with every snack. Protein is the number one requirement to building lean muscle mass and it is the number one requirement to repair and rebuild muscle and tissue. Before focusing too much on how much protein you need with fancy calculations, it is more important to know that the average body cannot absorb any more than 25 grams of protein at a given meal. However, protein is not well absorbed unless it is consumed with complex carbohydrates from whole grains, fruits and vegetables. Here is some idea of what 25 grams of protein looks like... Egg whites 5-7 whites Low-fat yogurt 2 cups Low-fat cottage cheese 1 cup Whey protein powder 1 ounce Soy protein powder 1 ounce Skinless Turkey breast 4 ounces Skinl...
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