COLONIALS WIN, RENEGADES IN PLAYOFF ACTION

The Colonial Heights Colonials picked up a 12-5 victory yesterday over Meadowbrook in there final tuneup before Central District play starts on Tuesday. Burke Steele picked up the win on the mound for the Colonials striking out 9 and only allowing 1 walk pitching a complete game. Offensively the Colonials were lead by Daniel Falls who went 2-2 with a 2b and 2 RBI's, Jordan Reeves who went 2-4 with 2 2b and 2RBI's and Brett Draper who went 2-4 with a 2b with 2RBI's. The Colonial are now 4-2 and will open up district play at 6pm on Tuesday at Prince George. The Richmond Renegades will play game 1 of there best of 3 playoff series tonight in Fayetteville before returning to Richmond for game 2 tomorrow night, I am not feeling to good about the Renegades chances in the playoffs this year. The Nascar Sprint Cup Series will be back in Virginia this weekend at the famed Martinsville Speedway and yes there could be some tempers flaring again this weekend. My allergies are still acting up pretty bad and I got a feeling they are going to get worst before they get any better which has lead to my Pain index still being a bit high, my arm is feeling as good as new though. MICKEY

CD BASEBALL SCORES
COLONIAL HEIGHTS 12 MAEDOWBROOK 5
ATLEE 9 DINWIDDIE 4
LEE-DAVIS 4 DINWIDDIE 2
MATOACA 8 LEE-DAVIS 4
MATOACA 16 ATLEE 9

The Past is to be respected and acknowledged, but not to be worshiped. It is our future in which we will find our greatness.
— Pierre Trudeau

Top Ten Body Foods, By Jonathon Allmark
To help you along here are my personal top ten favourite foods. Whether I am trying to lose weight, building muscle or just sustain the same weight and stay healthy I try to incorporate these foods into my diet.

1. Lean Beef Steak – An excellent source of protein, a vital ingredient in muscle development and repair. They are also rich in other nutrients such as iron and zinc.

2. Nuts – Peanuts, walnuts, almonds and a few others. Although high in calories, nuts are low in the bad saturated fats, but high in the good fats (essential fatty acids), which can lower cholesterol. They are also a source of protein.

3. Chicken – Chicken meat, especially the off the breast, is a great source of protein and are extremely low in fat when the skin is removed.

4. Turkey – Another poultry, same as chicken really. Good source of protein and very low in fat.

5. Wholemeal Bread – High in unrefined carbohydrates to supply your body with the energy that it needs. Also high in dietry fibre, essential for digestion.

6. Brown rice – Like wholemeal bread, also high in unrefined carbohydrates and fibre.

7. Bananas – High in fibre and vitamin C, also a great pre-workout energy source as they are high in unrefined carbohydrates. Also a good source of potassium.

8. Fish – Aim to eat fatty cold water fish, such as mackerel, salmon and herring, a couple of times a week. Low in saturated fat but high in omega 3 essential fatty acid, so it’s great for the heart. Also high in protein, so great for your muscles.

9. Eggs - Contain good protein for muscle building. Now some egg producers are also adding flaxseed to the chicken feed, which increases an eggs fatty acid content and also it’s vitamin E.

10. Vegetables – Finally on my list is vegetables in general, any grown from the earth. Most vegetables are a good source of fibre and slow releasing complex carbohydrates. Excellent for energy.

Try to incorporate these foods into your day to day diet. If you are trying to burn fat or add muscle mass these are all good foods for you. Just adjust your calories in which ever direction you are heading.

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