| Welcome New Members |  |
Dennis Crowne
Mike Tiedeman
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JOIN OUR LIST
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Delco Road Runners Club Mission
A. To promote regular running as a life-long activity that will enhance the physical, mental and emotional well being of people of all ages.
B. To sponsor weekly fun-runs in Delaware County neighborhoods for fun and fellowship.
C. To promote communication and camaraderie among area runners.
D. To facilitate competitive racing and team competition for all interested members.
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| Hello Delco RRC |
Have something interesting to add to the email? Forward it to me at info@delcorrc.com. Thanks to those that always give me support.
Do the work. Do the analysis. But feel your run. Feel your race. Feel the joy that is running.
Kara Goucher
With this quote in mind: For some its work, for others a release, and others just a way to socialize. Whatever it is for you, come and do it at one of our many Fun Runs. We like the company. We like to meet and make new friends.
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| Swarthmore Fun Run - Every Wednesday |
20 runners and walkers braved the damp weather last night and joined up at the Swarthmore Fun Run. It was actually a good evening for a run. I know a few of you stayed away to watch the Flyers game. I think you should have come out to the run instead. 13 people came out to Swarthmore Pizza afterwards for good food and laughs. Remember, you don't have to run to join us for dinner. Come on out and join in the fun. All abilities are welcome both to the run and to eat.
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Spring Fling - DELCO RRC - Saturday 4/21
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With the Spring Fling just a few days away, I wanted to remind everyone of a few details.
The Spring Fling starts at 6:30. Dinner will be served close to the beginning of the evening to allow everyone to begin eating before the performance begins. Please plan to arrive close to 6:30.
Generations is allowing us to bring our own wine. If you would like to bring wine, feel free. In addition, there will be a choice of non-alcoholic beverages available. A cash bar is also available.
A few people have asked about what to wear. Dressy casual is certainly appropriate.
As always, please call or email if you have questions. I look forward to seeing everyone on Saturday.
Sincerely,
Diane Rowe
Delco RRC
610-329-2406
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 When you send in your race results, please include the following: Name of race, date of race, your age, time, any age group award. Thanks
Bull Run Run 50 Mile Trail Race - 4/14/12
39 - Janet Smith - 9:26:18
51 - Mike Gormley - 10:19:10
Gener8tion 8K Race - 4/14/12
50 - Bill Weber - 34:19
46 - Chrissy Ribble - 36:13
39 - Jackie Robinson - 35:23
Ridley to Ridley 5K Race - 4/14/12
45 - Dawn Patterson - 30:04
St. Timothy's 5K - 4/14/12
29 - Michael Fulginiti - 21:32 (3rd overall)
36 - Katie Douglas - 23:12 (2nd female)
53 - Kelly O'Brien - 23:56 (2nd in age grp)
51 - Kevin Cetroni - 24:12
52 - Andrea Fulginiti - 34:23
54 - Michael Fulginiti - 34:24
Collingdale 5K Race - 4/15/12
54 - Jack LaBar - 20:56 (1st in age grp)
36 - Katie Douglas - 22:25 (1st female)
54 - Paul Belferman
Muzzy 5K Run - 4/15/12
51 - Kevin Cetroni - 23:25
Boston Marathon - 4/16/12
38 - Cecile Daurat-Thompson - 3:15:10
45 - Paul Randolph - 3:19:23
46 - Matt Morse - 3:54:44
58 - Larry Filtz - 3:57:13
33 - Mike Nichols - 4:04:14
57 - Steve Whitmore - 4:25:09
Cecile and Mike prior to the start at Boston. I was told they looked just as fresh at the finish.
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Upcoming Races this Week
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Thursday, April 19, 2012
7:00 PM 6th Annual Third Thirsty Thursday 5K Races (4/19, 5/17, 6/21, 7/19, 8/16, 9/20 - Sep race starts at 6:45) Location: Trooper Thorn's Irish Beef House, 451 Morgantown Road, Reading, PA Contact: Ron Horn Phone: 610-779-2668 Saturday, April 21, 2012 9:00 AM Sunflower Run 5K Run/ 2K Walk - In memory of Academy of Notre Dame de Namur alumna, Aimee Willard '92. Location: Ridley Creek State Park - Section 17 Contact: Mary Ellen Keyser Phone: 610-687-6561 Saturday, April 21, 2012 9:00 AM Spring Into Fitness 5K 5K Run and 1 Mile Family Fun Walk Location: Phoenixville Area High School: 1200 Gay Street, Phoenixville, PA 19460 Contact: Garret Giann Saturday, April 21, 2012 9:00 AM 2nd Annual Cobbs Creek 5K 5K Race / Walk and 1 Mile Run - This course is a TRAIL RUN and will be mostly on park trails which include gravel, dirt, mud, tree branches, roots and rocks. Location: 63rd & Locust Street, Philadelphia, PA Saturday, April 21, 2012 9:00 AM Hyner Challenge 25 or 50K Trail Runs Location: Eagles Nest, 9650 Renovo Road, Hyner, PA Saturday, April 21, 2012 9:00 AM 2012 Unionville Run for Our Sons 5K and Family Fun Day - To benefit Parent Project Muscular Dystrophy Location: Charles F. Patton Middle School, Kennett Square, PA Contact: Ryan Fischer Sunday, April 22, 2012 8:30 AM 2nd Annual Minding Your Mind 5K Race Location: South Ardmore Park, 1498 South Sussex Rd. Wynnewood, Pa 19096 Contact: Wendi Platt Phone: 215-853-8252 Sunday, April 22, 2012 8:30 AM Valley Forge Revolutionary Run 5 Mile Run, 3 Mile Walk and One Mile Youth Fun Run - No race-day registration. Location: Valley Forge National Historical Park, 1400 N., Outer Line Dr, King of Prussia, PA 19406
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| Nutrition |
11 Instant Mood-Boosting Foods
True happiness is just a forkful of healthy brain food away. These Foods Will Make You Smile
The Modern American Diet-MAD-way of eating is throwing off our bodies' natural feel-good chemistry, resulting in a miserable, moody, anxious, and agitated nation. Luckily, an instant jolt of happiness is just a forkful of brain food away. People should be focusing on brain foods and mood-promoting fats to best nurture happiness, says Drew Ramsey, MD, coauthor (with Tyler Graham) of The Happiness Diet: A Nutritional Prescription for a Sharp Brain, Balanced Mood, and Lean, Energized Body. "Just a few meals away from the modern American diet, and you'll start to feel benefits like better energy and a more stable mood," explains Dr. Ramsey. "The moment you make a better food choice you are instantly building a better brain."
Mussels:
Mussels are loaded with some of the highest naturally occurring levels of brain-protecting vitamin B12 on the planet. That makes the mollusk an important food source, considering that a significant portion of the U.S. population is B12 deficient. So what's the nutrient's mood-saving trick? Maintaining a healthy level preserves the myelin sheath that insulates your brain cells, helping your brain stay sharp as you grow older. Mussels also contain trace nutrients that are important to balancing your mood, including zinc, iodine, and selenium, things vital to keeping your thyroid, your body's master mood regulator, on track. An added benefit? Mussels are a healthy choice for you and the environment, which isn't always the case when it comes to fish. Just be sure to look for farmed-not wild-mussels raised in the United States.
Swiss Chard:
This leafy green is packed with magnesium, a nutrient essential for the biochemical reactions in the brain that boost your energy levels. According to Dr. Ramsey, some of the first studies on magnesium involved its effect on depression. That could come in handy today, since the majority of Americans simply don't get enough magnesium in their diet. Green-thumb tip: Swiss chard is easy to grow in a home garden. If you plant it, harvest just a few outer leaves-not everything all at once-and the plant will continue producing all season long.
Blue Potatoes:
Blue potatoes aren't a common supermarket find, but they're popping up as a unique offering at farmer's markets all over the country. The color in blue potatoes is courtesy of anthocyanins, powerful antioxidants that provide neuro-protective benefits such as bolstering short-term memory and reducing mood-killing inflammation. Be sure to eat their skins, too. The potatoes' skins are loaded with iodine, a diet-derived nutrient essential for life, and one that helps regulate the thyroid, what Dr. Ramsey calls one of our "master mood regulators." And always choose organic potatoes. Nonorganic spuds usually fall victim to multiple toxic chemical sprays that are absorbed into the vegetables' flesh.
Grass-Fed Lamb:
Animals raised on grass pastures boast much higher levels of healthy conjugated linoleic acid, or CLA. This happy fat beats back stress hormones protecting brain cells and erases dangerous inflammation-promoting belly fat, Dr. Ramsey explains. Grass-fed lamb is also packed with mood-promoting heme iron, the type that your body most readily absorbs. Iron is vital for a stable mood-its highest concentrations in the brain are located in areas related to mood and memory.
Dark Chocolate:
Ever wonder why chocolate makes you feel so good? Sure, it tastes good, but it also provides an instant boost in concentration and mood and even improves blood flow to the brain, helping you feel more vibrant and energized. Skip the sugary milk chocolate blends and go directly for the darkest organic (highest percentage of cocoa) chocolate you can. A recent study published in the Journal of Psychopharmacology found that just a few ounces of dark chocolate a day results in better mood. (We love organic, fair trade Theo chocolate.)
Greek Yogurt:
This dairy pick is packed with more calcium than you'll find in milk or regular yogurt, and it can make you happy, too. Proper calcium levels give the "Go" command, alerting your body to release feel-good neurotransmitters. "Disturbances in calcium levels can produce anxiety, depression, irritability, impaired memory, and slow thinking," says Dr. Ramsey in The Happiness Diet. Plus, the probiotics help aid in digestion and can even ward off colds. If you find yourself nervous or agitated for an unexplained reason, try reaching for an organic Greek yogurt from cows raised on grass pastures. Pastured dairy is higher in healthy fats, and, like grass-fed lamb, often contain higher levels of CLA, the healthy fat that reduces the effects of stress on the brain.
Asparagus:
This vegetable is one of the top plant-based sources of tryptophan, which serves as a basis for the creation of serotonin, one of the brain's primary mood-regulating neurotransmitters. High levels of folate also add to asparagus's happiness-promoting profile; research has shown that up to 50 percent of people with depression suffer from low folate levels. Like tryptophan, it's a necessary factor for creating neurotransmitters. It's also good to add to the menu if you plan on drinking. The enzymes in asparagus are highly effective in breaking down alcohol in your system, preventing a hangover-and that can make anyone happy.
Honey:
Eating sugar unleashes harmful free radicals linked to disease-even cancer-inside of your body. Honey-although sweet like sugar-is packed with beneficial compounds such as quercetin and kaempferol that actually help clean up the free radicals and reduce inflammation. "Honey helps reduce inflammation, which is very important to maintaining a healthy brain," Dr. Ramsey explains. "Some depression actually stems from chronic, low-grade inflammation."
Cherry Tomatoes:
All tomatoes are a great source of lycopene, a fat-soluble phytonutrient that helps protect vital brain fat, and a nutrient that actually stops the buildup of pro-inflammatory compounds linked to depression. Because lycopene lives in tomato skins, the best way to get it is through cherry tomatoes, whose smaller surface area means you'll eat more skin than if you eat a full-size tomato, explains Dr. Ramsey. To maximize the amount of lycopene your body absorbs, drizzle some olive oil over the tomatoes, and enjoy!
Pastured Eggs:
Dr. Ramsey calls eggs the perfect food. They're loaded with mood-promoting omega-3 fatty acids, zinc, B vitamins, and iodide, and they'll keep you full and energized. The problem is that these days, buying the best egg has become complicated, even for the savviest label sleuth. Egg carton claims promise all sorts of nutrients and living conditions for the laying hens, but many claims aren't even regulated. The best egg for your brain is the kind your great-grandmother probably enjoyed: hens raised on pasture, where they can exercise and eat a diet of grass and bugs, supplemented with organic grains. Look for pastured eggs from local farmers you trust, and rely less on grocery store eggs advertised as "omega-3 enriched" or "free-range," both claims that aren't regulated.
Lemon Macaroons:
Sugar is a known mood annihilator, but that doesn't mean you have to completely give up on desserts. The authors of The Happiness Diet devised a citrus-rich macaroon recipe chock-full of brain-healthy coconut, a health food boasting medium-chain fats that fuel better moods. And the lemon provides not just a burst of flavor, but also brain-protecting flavonoids.
With Easter just a few Sunday's past, I am sure some of us have an overflow of hardboiled eggs. Here is an excellent way to use up some of them.
Deviled Egg Salad
6 eggs
2 Tbs miracle whip or mayonnaise
2 tablespoons yellow mustard
salt to taste
OPTIONAL INGREDIENTS:
green olives
celery
paprika
Boil the eggs for about 10 minutes. Cool and peel them. It's ok if they get mangled a bit.
Put the eggs into a bowl and chop up with a knife and fork. Add mayonaise. Add yellow mustard and salt to taste. If you want to add celery or olives, just chop them up and add in proportionally.
Recipe Tips: The fresher the eggs, the harder they are to peel! Sprinkle with paprika if you want to.
Serving Suggestions: Either serve this on squishy bread (crusts removed optional) or on a good toasted sourdough or whole wheat. Feel free to add watercress, arugula or lettuce to the sandwich.
Nutritiona Facts Per Serving:
Calories 137.6
Fat 10 g
Saturated Fat 2.7 g
Cholesterol 319.2 mg
Sodium 476.3 mg
Carbohydrates 2.5 g
Toatal Sugars 1.1 g
Dietary Fiber 0.1 g
Protein 9.6 g
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| Happy Birthday!!! |
Upcoming Delco RRC birthdays this week: Gina Kokoska (Thu 4/19), Lorraine Henderson (Mon 4/23), Rachel Delate (Tue 4/24). Stay young by joining us on one of our many Fun Runs and make new friends.
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Book Club
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Next meeting will be June 3rd at 2PM. It will be held at Annette Gallagher's home at 245 S. Ridley Creek Road, Media 19063. Below is a list of the next four books that will be discussed in 2012. Click here to email Annette.
June 3rd - Travels with Charlie: In Search of America by John Steinbeck. 1980.
Travels with Charley: In Search of America is a travelogue written by American author John Steinbeck. It recounts tales of a 1960 road trip with his French standard poodle, Charley, around the United States. He wrote that he was moved by a desire to see his country on a personal level, since he made his living writing about it. He wrote of having many questions going into his journey, the main one being, "What are Americans like today?" However, he found that the "new America" did not live up to his expectations.
Steinbeck tells of traveling throughout the United States in a specially-made camper he named Rocinante, after the horse of Don Quixote. His travels start in Long Island, New York, and roughly follow the outer border of the United States, from Maine to the Pacific Northwest, down into his native Salinas Valley in California, across to Texas, up through the Deep South, and then back to New York. Such a trip encompasses nearly 10,000 miles.
According to Thom Steinbeck, the author's oldest son, the real reason for the trip was that Steinbeck knew he was dying and wanted to see his country one last time. Thom says he was surprised that his stepmother (Steinbeck's wife) allowed Steinbeck to make the trip; because of his heart condition he could have died at any time.
Look at Me by Jennifer Egan. 2002.
Knockemstiff by Donald Ray Pollack. 2008.
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| Pictures |
 If you take pictures at club events or already have pictures of recent club events/races, we have set up a Picasa web account for club members to use. This will enable the Club to keep an archive of pictures in one location which will be viewable by everyone. If you are interested in uploading pictures to our site, contact me and I will give you the login information. Click HERE to email me and get the needed information. Bill
Click HERE to view previously uploaded pictures. |
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Message Board - If you have something to get out in a hurry, this is the place to do it.
Emails - If you want to have something posted in the weekly email, contact me (Bill) at this info@delcorrc.com. | |
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Remember, this is your forum to get information out to the club. Please send in your ideas.
Sincerely,
Bill McGurk
Delco Road Running Club |
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