Member News

Happy birthday to the following who celebrate their birthdays in May:

• Basenthi Mohanlal - 3^rd
• Learn Bhendane - 7^th
• Omega Mkhize - 11^th
• Kathy Holland - 14^th
• Mhlengi Dlamini - 17^th
• Daya Naidoo - 28^th

Social News

Feedback from the Farmer's Market walk is that everyone thoroughly enjoyed themselves. Thanks to Cecily for arranging the outing; we hope to see plenty more fun events from our new Social Sub-Committee.

Socialising and shopping at the Farmer's Market after the walk to Alverstone and back.

Race 4 Charity with Frankie Cawdry

On the 20 May 2009 I was knocked down by a car. I suffered severe head and facial injuries. It has been a long, long fight back to health. I have now recovered to the point where I am going to attempt to run the 2012 Comrades Marathon.
 
To celebrate my recovery, I have registered with the Race 4 Charity website to raise funds for one of the Comrades Marathon's official charities. I have chosen to raise funds for Wildlands Conservation Trust (Project Rhino KZN & Anywhere Where Needed).
 
Please click on the link below where you can make your kind donation to this worthwhile cause:
 
www.race4charity.co.za
 
My love for the outdoors and adventure began while growing up with my wonderful family at Swartkop Forest Station near Elandskop.
 
A huge thanks to my wonderful family, friends, Chiltern Athletic, doctors, the running community and everyone that helped me. Your love and support has helped me so much during my recovery.
 
Thanks very much for your generous donation to help save our wildlife.
 
Love
Frankie Cawdry

USEFUL LINKS

• Highway facebook page
• Runner's World magazine
• Modern Athlete magazine
• Upcoming events, including flyers where available
• Results from recent races
• Runners' World Races and Places
• Modern Athlete Race Calendar

Eat Your Water

(www.runnersworld.co.za)
 
Here's some juicy news: Drinking water isn't the only way to stay hydrated.
 
According to the Institute of Medicine, 20% of your water intake comes from food. 'Eating a 100g cucumber is like drinking 100ml of water, but better,' says Dr Howard Murad, author of The Water Secret. Besides being water-rich, vegetables, fruits, and a few other key foods contain nutrients that can boost a runner's performance and health. In addition to filling your water bottle, add these foods to your diet for hydration, nutrients, and a tasty change of pace.
 
H²0 + Electrolytes: Spanspek, peaches, strawberries

These fruits consist mostly of water and are rich in potassium, an electrolyte lost through sweat. 'Potassium and sodium work together to maintain fluid levels in the body,' says Dr Wendy Bazilian, author of The SuperFoods Rx Diet, 'which helps regulate your heartbeat and circulation.' One cup of each contains between 5 and 10% of your daily needs.
 
Wet your appetite: Make a cool soup: blend together peaches, spanspek, peach juice, lemon juice and sea salt. Or toss some strawberries into guacamole.

H²0 + Vitamin C: Watermelon, kiwi, citrus

Vitamin C helps maintain cartilage and joint flexibility, and these fruits provide at least a third of your daily need per serving.
 
It also plays a role in skin protection. 'UV rays, pollution and sweat negatively affect your skin,' Bazilian says, and vitamin C counters those effects. A study in the Journal of Agricultural and Food Chemistry found watermelon and kiwi are nearly as healthy six days after being cut, so make fruit salad for the whole week.
 
Wet your appetite: Stir-fry chicken, bok choy and leeks; add grapefruit segments. Combine kiwi with greens, avocado, pistachios, and onion. Toss watermelon with feta and mint.

H²0 + Cancer defense: Tomatoes, broccoli

Tomatoes are rich in lycopene; studies link this antioxidant to a reduced risk of lung, stomach, prostate, breast, colon, and cervical cancer. While it may not seem juicy, broccoli is 90% water and contains compounds called isothiocyanates.
 
A 2010 study in the Journal of Medicinal Chemistry found isothiocyanates block a defective gene that causes cells to become cancerous.
 
Wet your appetite: Skewer cherry tomatoes and grill until lightly charred; add mozzarella balls, balsamic vinegar and fresh basil. Stir-fry broccoli with grated ginger; add minced grapes and sunflower seeds.

H²0 + recovery: Pineapple, cherries

Both fruits may help you to recover and rehydrate post-run. Studies show the enzyme bromelain, found in pineapple, may reduce inflammation and speed muscle repair. 'Cherries contain anthocyanins and melatonin, which reduce inflammation,' says Dr Russel Reiter, professor of cellular and structural biology at the University of Texas Health Science Centre.
 
Wet your appetite: Skewer pineapple with chicken and bell peppers; brush with teriyaki sauce and grill. Stir minced cherries into dijon mustard.

H²0 + Immunity: Yoghurt, amasi/buttermilk

Studies show that eating probiotic-rich foods can protect you from catching respiratory-tract infections that might otherwise thwart your run. Yoghurt usually delivers between one and five strains of probiotics (healthy bacteria); amasi, or fermented milk, can contain up to a dozen.
 
One cup of each also contains 10 to 12 grams of protein, an immune-system building block.
 
Stick to plain yoghurt (which is water- and protein-rich), since sweetened varieties can contain four or more teaspoons of sugar per serving.
 
Wet your appetite: Mix equal parts hummus and yoghurt; add lemon juice. Whisk together equal parts honey and buttermilk for a flapjack or waffle topping.

H²0 + Digestion: beans

One cup of cooked beans (kidney or sugar beans, or chickpeas) provides half a cup of water, as much protein as two eggs, and half your daily fibre needs. Fibre keeps your digestive system moving, helps lower cholesterol, and controls appetite. 'Beans are the perfect runner's food,' says Bazilian. 'They're a balanced combo of carbs and protein, which allows for a slower release of blood sugar for optimal performance.'
 
Wet your appetite: Combine beans, celery, onion, olive oil and red-wine vinegar; add herbs and salt.

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