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Dynamic Duo # 3 Cereal & Low Fat

Benefits It’s a comfort food that helps with exercise recovery. Consuming whole grain cereal with skim milk after a bout of exercise boosts your muscle glycogen (your body’s fuel when you exercise). Make sure that you aren’t getting too much sugar.  Select a cereal were the 1st ingredient is a whole grain and contains no […]

Dynamic Duo # 2 Greek Yogurt & Hemp Seeds (aka hemp hearts)

Benefits Greek yogurt has more protein than traditional yogurt and the hemp seed (hearts) contain more protein than other seeds (10 grams). The combination makes this dynamic duo a great muscle recovery before bed. Be sure to use plain yogurt so you don’t get extra sugar.

Dynamic Duo Spinach & Blueberries

Benefits This combination makes your muscles work better. Food synergy occurs when individual components within foods work together in the body to maximize health and training benefits. The idea is that the total is greater than the sum of its parts. To get more nutritional bang from your meals pair these foods up! Certain vegetables […]


Benefits These little gems are little powerhouses of nutrients….. They are good for weight management because they are low in fat but high in the important stuff like protein, fiber and micronutrients Peas contain high amounts of a health-protective polyphenol called coumestrol which helps prevent stomach cancer They are good for anti-aging, high immune system […]



Greetings and blessings, I want to thank each and every one of you for making this running club such a great blessing in my life.  I casually went into this and was challenged to become a runner.  To my great surprise, I was able to do this.  I was able to make progress throughout the […]