Old Trailrun site
We are hoping this to Become the Best Trail run in Utah. in 2008


Volunteers needed to work on trail. Volunteer

Mother Teresa hung a copy of this poem on a wall of the orphanage she founded in Calcutta. Its source is unknown.

People are often unreasonable, illogical and self-centered; Forgive them anyway.

If you are kind, People may accuse you of selfish, ulterior motives; Be Kind anyway.

If you are successful, you will win some false friends and some true enemies; Succeed anyway.

If you are honest and frank, people may cheat you; Be honest and frank anyway.

What you spend years building, someone could destroy overnight; Build anyway

If you find serenity and happiness, they may be jealous; Be happy anyway.

The good you do today, people will often forget tomorrow; Do good anyway.

Give the world the best you have, and it may never be enough; Give the world the best you've got anyway.

You see, in the final analysis. it is between you and God; It is never between you and them anyway.

Men probably don’t need another reason to eat their vegetables, but here’s one: Research indicates that men who eat plenty of soluble fiber have a lower risk of prostate cancer than those who avoid it. While heart-healthy fiber can be found in fresh produce, oatmeal and beans, fiber from vegetables was shown to be the most beneficial for prostate health.

How to achieve this feat? Be adventurous! Replace meat with beans in soups; make a vegetable-based casserole the main dish at dinner; try a veggie pizza instead of a meat version; include a fresh, organic vegetable salad or a side of steamed veggies with lunch and dinner. The possibilities are endless, and your prostate will thank you

Supplements: How Much and What Kind
While getting your nutrients from food is ideal, supplements and vitamins can help address gaps in your diet, especially for those who can't or won't eat well-balanced meals. I suggest most people take the following to help supplement an inadequate diet:

* Vitamin C: 250-500 mg daily. Take higher dosages if you are under extra stress, living in smoke-filled or polluted environments, or not getting at least five servings of fruits and vegetables daily.
* Vitamin E: 400 IUs of mixed natural tocopherols (or at least 80 mg of mixed tocopherols and tocotrienols) daily. Since vitamin E is fat soluble, it must be taken with food to be absorbed. Choose natural forms of vitamin E (d-alpha tocopherol with mixed tocopherols, or better yet, mixed tocopherols and tocotrienols) instead of the synthetic form (dl-alpha-tocopherol).
* Selenium: 200 micrograms daily. Selenium is a trace mineral with antioxidant and anti-cancer properties. Selenium and vitamin E facilitate each other's absorption, so take them together. Vitamin C may interfere with the absorption of inorganic forms of selenium (such as sodium selenite), so take the yeast-bound form instead. Doses of selenium above 400 micrograms a day may not be healthy.
* Mixed carotenes: 15,000 IUs a day. I recommend a natural form, which is easily found in health food stores. Read the label to make sure it contains lycopene, the red pigment in tomatoes that helps prevent prostate cancer, and lutein, which protects against cataracts and macular degeneration.

Supplement Help
If you are mystified about supplementing your diet, take Dr. Weil's free Vitamin Advisor questionnaire. Based on your answers to health and lifestyle questions, it provides you with customized vitamin and supplement suggestions for optimum health.

Running will give to us; and our friends valuable lessons.
Two lessons, from many runners, we should be this way more;
Be Kind and fun to be around.

The raw foods diet is exactly what it appears to be – a diet in which you eat only foods that can be consumed raw or after minimal heating. On the plus side is the fact that it provides plenty of fruits, vegetables, seeds and nuts, all of which should be part of any healthy diet. You also get plenty of fiber and no processed food. And, because you don’t eat animal foods – meat, fish, or poultry – you avoid the contaminants they may contain. Another advantage: there’s little danger that you’ll consume too much protein or fat or the wrong kind of fat.

However, I’m not a proponent of the raw foods diet. First of all, when you eat everything raw, you lose much of the best flavor, texture and appearance of food. More importantly, however, is the fact that many of the vitamins and minerals found in vegetables are less bioavailable when you eat these foods raw than when they’re cooked. For example, you can get lycopene, the carotenoid pigment that protects against prostate cancer, only from cooked tomatoes, not from raw ones. The carotenoids in carrots are more bioavailable from cooked carrots than they are from raw ones.

Another disadvantage stems from the fact that many of the natural toxins in edible roots, seeds, stems and leaves are destroyed by cooking. Alfalfa sprouts contain canavanine, a natural toxin that can harm the immune system; button mushrooms contain natural carcinogens, and celery produces psoralens, compounds that sensitize the skin to the harmful effects of ultraviolet radiation in sunlight. All of these are broken down by simple cooking. Although our bodies have natural defenses against these toxins, a raw food diet can
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add to the toxic load we’re already dealing with.

The latest word on raw food diets comes from a new study which shows that vegetarians who eat only raw foods have abnormally low bone mass, a sign that they may be vulnerable to osteoporosis. The study, published in the March 28, 2005 issue of the Archives of Internal Medicine, found that other markers for bone health among the raw foods group were normal. However, the intake of calcium and vitamin D was very low (only 579 mg per day of calcium and 16 units of vitamin D) among those on the raw foods diet compared to 1,093 mg of calcium and 348 units of vitamin D among a control group that ate a typical

3 Nutrition Tips for Arthritis
Stiffness, pain and swelling of joints are common symptoms of osteoarthritis. Aside from getting regular exercise (low-impact is the best) and maintaining a healthy weight, consider the following nutritional changes to help prevent or lessens symptoms.
1. Eat foods rich in antioxidants. Fresh fruits and vegetables are good sources, and may help reduce tissue damage from inflammation.
2. Get enough omega-3s. Oily fish such as wild Alaskan salmon, walnuts, freshly ground flaxseed or a good omega-3 supplement may help reduce the inflammation and pain of arthritis.
3. Regularly use ginger and turmeric for their natural anti-inflammatory properties.
And, Avoid dairy fat. Research has shown a relationship to Arthritis.

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