July 28 Newsletter

Week of July 28, 2008

THOUGHT OF THE WEEK—“You can’t win if you don’t tri!” unknown

TEAM RECOGNITION—The Papillion Mayor’s tri was a shining moment for the LF RunClub!!  Andrew Katsaounis, Vicki Creigh, Sandy Bikus all placed!! We must train together eh??

TIP OF THE WEEK –Beat the Summer Heat…With Cool Fruit Smoothies

On a hot summer day, a fruit smoothie can be a refreshing way to cool down and get a healthy meal-on-the-go.  Fruit smoothies are blended, chilled beverages and usually combine fresh or frozen fruit with yogurt, making it a nutritious beverage for any time of the day. 

Most smoothies use three to four simple ingredients and can be made to suit individual tastes.  Fresh fruits are in abundance during the summer and are loaded with vitamins, minerals, fiber and disease-fighting phytochemicals.  Smoothies are an ideal way to use over-ripe fruit such as bananas.  The fruity base makes it easy to boost nutrients by adding healthy additions such as ground flax seed, whey protein powder, kefir, wheat germ, soy milk or tofu.   Yogurt adds bone-building calcium, making smoothies a nutrient-packed snack or meal on-the-run for any age.

Fruit smoothies can be whipped up in seconds, making it a perfect solution for hectic schedules.   If there’s not enough time during the week to whip up a smoothie, just make your favorite recipe up ahead of time and store in a plastic cup and bag and store in the freezer.    You have a delicious, nutritious smoothie ready on your way out the door.

Blueberry Smoothie – A refreshing summertime treat.

All you need:
1 pint fresh blueberries or 2 cups frozen blueberries
1 c. pineapple-orange juice
1 container (6 oz) low-fat vanilla yogurt
2 tsp granulated sugar

.  All you do:

1.       Combine blueberries, juice, yogurt and sugar in a blender.

2.       Blend until smooth, about 1 minute.

3.       Serve immediately in tall glasses.

4.       Serves 2

Daily nutritional values:  4% vitamin A, 80% vitamin C, 15% calcium, 2% iron

. Nutrition information per serving: Calories: 230, Carbohydrate: 50 g, Cholesterol: 5 mg, Dietary Fiber: 4 g, Fat: 1.5 g, Protein: 6 g, Sodium: 75 mg

RUNNING TRIVIA OR HISTORY— HERITAGE, Doris Brown—One of the pioneers for U.S. women’s distance running in the 1960-1970 era, Doris Brown won five world cross-country titles. She coaches at Seattle-Pacific University.

WEEKLY RUNS/LEADERS-

Wednesday: 6pm with Sandy

Saturday: LSD Coach Liz Lake Zorinsky

Coaches Corner:

Ok, I need some race results from you folks out there!!   I know you guys are racing all over the planet-so share your races with me.  Pl ease use the blog to send me your race participation-I’d like to use it for the year end partay!  Also, please forward any pix to Coach Liz (email on weblog).  We’ll take anything!  Also, let’s have some fun with this blog.  What I’d like you to think about as the summer season comes to a final few weeks is one song that sums up your summer-send it out on the blog for all to see.  Please list title and artist so we can look it up.