What do these minerals do for us? In general, they help balance body fluid levels, control muscle contractions, carry oxygen to working muscles, and regulate energy metabolism...in short, they help us to run more efficiently and longer.

     Here are a few minerals to take seriously, and consume from natural food sources on a regular basis:

     Calcium: in addition to maintaining bone strength (to avoid stress fractures) and assisting in muscle growth and contraction, calcium helps regulate heart function. We all know that dairy products are excellent sources of this mineral, but it's also found in oranges, broccoli, beans, and some leafy greens.

     Magnesium: endurance runners and walkers benefit from this mineral, which assists with muscle contractions and energy metabolism. Marathon runners may be low in magnesium due to loss during sweating. If you don't get enough magnesium your endurance may be effected, but be cautious! More does not mean better. Oversupplementation of magnesium can cause diarrhea and can interfere with calcium absorption and metabolism. The best food sources are nuts, molasses, whole grains, and dark, green leafy vegetables.

     Chromium: you've seen this in lots of nutritional supplements, but take a close look at this mineral. It helps insulin in processing carbohydrates in your body. Insulin also helps manufacture new proteins, which is why chromium is purported to burn body fat while building muscle. While it is important in building and maintaining muscles, too much can interfere with your body's absorption of iron and zinc...two other crucial minerals. Natural sources of chromium are better than supplements.. try wheat germ, nuts, and.., yay... beer!

     Zinc: zinc works with lots of different enzymes in energy metabolism. It's essential for a healthy immune system. If it seems that you are prone to colds and upper respiratory infections immediately following races or tough workouts, it may be due to low zinc levels. Endurance exercise seems to reduce those levels in our bodies. Although oysters, clams, and liver are excellent sources, many runners tend to avoid those because of their relatively high fat content. Zinc is available through lower fat foods like wheat germ, fortified breakfast cereals, and black-eyed peas.

    Here's a recipe for getting lots of those minerals naturally and deliciously! Accompany it with a good microbrew for chromium (like Total Disorder Porter from the Ram Pub) and you're on your way!

Spinach Curry Salad

Dressing: 1/4 C. white wine vinegar; 1/4 C. Salad oil; 2 tsp. sugar; '/2 tsp. salt; 1 1/2 tsp. curry powder; 1 tsp. Dry mustard. Combine the above, shake in a jar, and chill. Pour over:

8 cups spinach, torn into bite sized pieces (calcium, magnesium, iron)

1 1/2 cups Granny Smith apples, cubed (magnesium)

1/2 cup raisins (potassium)

1/2 cup Spanish peanuts (chromium)