Photo Gallery |Area runners give all at state cross country meet

PhotoNews Media/Clark Brooks

St. Joseph-Ogden's Savanna Franzen runs in the Class 1A Cross Country State Finals on Saturday. Franzen, a freshman, finished in 6th place over all at 17:51.72 to help the Spartans to a fourth-place finish in the girls Class 1A division.

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Unity's Malia Fairbanks runs her second lap around Detweiler Park during the Class 1A Cross Country State Finals on Saturday. The veteran senior harrier was the fifth runner from the Rockets to cross the finish line at 19:04.82 to secure the team title with 126 points. The victory secured Unity's sixth consecutive cross country state trophy in over the past six seasons.

PhotoNews Media/Clark Brooks

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University High School junior Kate Ahmari heads to the finish line on her way to a second-place Class 1A finish on Saturday. The Illineks finished in ninth-place with at team score of 320 behind #7 IC Catholic (246pts) and Wheaton Academy in 8th place with 289 points. Ahmari crossed the finished line at 17:29.24.

PhotoNews Media/Clark Brooks

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SJO's Ava Knap runs the last thirty yards to the finish line in her 3-mile race at Detweiller Park. The Spartans' top finisher clocked in 17:48.51 in fifth-place.

PhotoNews Media/Clark Brooks

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Incoming Storm

Salt Fork runner finishes in top 25

Oakwood-Salt Fork runner Macie Russell heads to the finish line in the Class 1A race. The sophomore earned All-State status after coming in 16th place. A student at Salt Fork High School, she ran the 3-mile course in 18 minutes and 21.94 seconds.

PhotoNews Media/Clark Brooks

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Urbana University's Stefania Dzhaman runs to the finish line behind Eureka's Meika Bender in the Class 1A Cross Country State Finals on Saturday. Dzhaman, a senior, finished her run at 19:42.85.

PhotoNews Media/Clark Brooks

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Pulling away from her nearest competitor, Unity's Harper Hancock closes in on the finish line. The Rockets have won the state title two other times since the 2015 season (2015, 2017). The program was runner up in 2016 and finished in third-place in 2018 and 2019 in Class 1A. Hancock, a senior, finished in 30th place with her time at 18:39.30. Follow link to view more photos of Unity cross country runners on Saturday.

PhotoNews Media/Clark Brooks

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With a few more strides to go to finish his race, St. Joseph-Ogden's Luke Stegall leans forward in preparation to cross the finish line during the boys' Class 1A race. Stegall, a senior, finished the last cross country race of his prep career at 15:52.49. The Spartans finished in sixth-place in the boys team standings.

PhotoNews Media/Clark Brooks

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Pushing himself the last eight yards of his race, Urbana University's Henry Laufenberg runs to a 15:58.37, placing 46th place overall.

PhotoNews Media/Clark Brooks

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Champaign Central's Maaike Niekerk runs in the Class 2A girls' race. The senior clocked in at 19:05.30 in 86th place on Saturday.

PhotoNews Media/Clark Brooks

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Urbana's Celia Barbieri and Northside's Allison Feeney runs in the Class 2A Cross Country State Finals on Saturday. The solo runner representing the Tigers at state finished 111th overall at 19:19.22.

PhotoNews Media/Clark Brooks

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With about 10 yards left in their race, Urbana's Brian Allison and Julio Angrave along with Champaign Central's Nick Bonn continue their final kick to the finish line during the Class 2A race.

PhotoNews Media/Clark Brooks

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Urbana's Hudson Coady and Champaign Central's Enrique Bueschlein run through a shaded area of the Detweiller Park course on their second lap in the Class 2A race. Coady finished 220th oveall at 17:28.15, while Bueshlein crossed over 13 seconds later for a time of 17:41.80 in 227th place.

PhotoNews Media/Clark Brooks

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Urbana's Sam Lambert closes in on the finish line in the Class 2A race. The senior harrier for the Tigers finished just one place away from making All-State status in 26th place at 15:25.63. Earlier in the season, Lambert won the Big12 Conference title for UHS. See more photos of Urbana's cross country athletes here.

PhotoNews Media/Clark Brooks

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Grapes are a smart choice, three recipes to eat your way to better health

(Family Features) - The importance of health and wellness is top of mind for many people. There are many contributing factors to wellness such as diet, physical activity, social engagement and genetics. All are important, but a first step to wellness is choosing healthy foods to fuel the body every day, ideally foods that support health in multiple ways.

Consider grapes from California: they are convenient, healthy, hydrating and provide energy to help support healthy and active lifestyles. Eating grapes is also linked to beneficial impacts on the health of specific body parts and systems, including the heart, brain, skin and colon.

Most of grapes’ health benefits are attributed to the presence of natural plant compounds known as polyphenols, which help promote antioxidant activity and influence biological processes that support overall health. Grapes of all colors – red, green and black – are natural sources of polyphenols.

Fresh California grapes are refreshing by the handful, but they also lend a tasty burst of flavor to a wide range of recipes you can enjoy any time of day. This Heart Smart Smoothie is a deliciously healthy way to start the day; pairing grapes with nuts and seeds in No-Bake Energy Bites delivers a hearty snack to enjoy midday, after school or following a workout; and Quinoa, Cauliflower and Grape Salad is perfect at any mealtime for a powerful combo of both taste and health.

Grapes and a Healthy Brain

Research suggests regularly eating grapes as part of a healthy diet and lifestyle may contribute to improved health outcomes, including brain health.

In a study of people with early memory decline published in “Experimental Gerontology,” subjects were either fed whole grape powder equivalent to just 2 1/4 cups of grapes per day or a placebo powder. The results showed consuming grapes preserved healthy metabolic activity in regions of the brain associated with early Alzheimer’s disease, where metabolic decline takes hold.

Subjects who didn’t consume grapes exhibited significant metabolic decline in these critical regions. Additionally, those consuming the grape-enriched diet showed beneficial changes in regional brain metabolism that correlated to improvements in attention and working memory performance.

Find more nutritious recipes at GrapesFromCalifornia.com .

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No-Bake Energy Bites

Prep time: 20 minutes
Yield: 8 energy bites

• 1/3       cup raw almonds
• 1/3       cup walnuts
• 1/2       cup pitted dates
• 1 1/2    teaspoons fresh orange juice or lemon juice
• 1          pinch sea salt
• 8          seedless California grapes
• 1/3       cup chia or hemp seeds

1. In bowl of food processor, pulse almonds and walnuts 5-6 times to coarsely chop. Add dates and process until mixture is finely chopped. Add juice and process until just combined; transfer mixture to small plate.
2. Dry grapes. Pack 1 tablespoon date mixture around each grape, completely covering to seal. Repeat with remaining grapes and date mixture.
3. Roll balls in seeds to coat. Store in covered container in refrigerator up to three days.

Nutritional information per energy bite: 120 calories; 3 g protein; 12 g carbohydrates; 7 g fat (53% calories from fat); 0.5 g saturated fat (4% calories from saturated fat); 0 mg cholesterol; 20 mg sodium; 3 g fiber.

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Heart Smart Grape and Peanut Butter Smoothie

Prep time: 5 minutes
Servings: 1

• 1          cup red California grapes, chilled
• 2/3       cup unsweetened almond milk, chilled
• 1/2       cup ice cubes
• 1/2       small banana
• 1          tablespoon peanut butter
• 1          tablespoon ground flax seed
• 2          teaspoons cacao powder

1. In blender on high speed, blend grapes, almond milk, ice, banana, peanut butter, flax seed and cacao powder until smooth.

Nutritional information per serving: 350 calories; 8 g protein; 53 g carbohydrates; 14 g fat (36% calories from fat); 2.5 g saturated fat (6% calories from saturated fat); 0 mg cholesterol; 220 mg sodium; 7 g fiber.

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Quinoa, Cauliflower and Grape Salad

Prep time: 15 minutes
Cook time: 15 minutes
Servings: 8

• 1          cup white quinoa
• 1          small head cauliflower, trimmed and cut into small florets
• 1 1/4    cups red California grapes, halved
• 3          scallions, trimmed and thinly sliced
• 2          ripe avocados, diced 1/3 inch

Dressing:

• 2          tablespoons white wine vinegar
• 1          tablespoon lime juice
• 1          tablespoon honey
• 1/2       teaspoon ground cumin
• 1/2       teaspoon dried oregano, crumbled
• 1/2       teaspoon fine sea salt
• 1/4       cup extra-virgin olive oil
• freshly ground black pepper, to taste

1. Cook quinoa according to package directions and drain on two layers of paper towels. Transfer to mixing bowl. Add cauliflower, grapes, scallions and avocado pieces.
2. To make dressing: In small bowl, whisk vinegar, lime juice, honey, cumin, oregano and salt until blended. Gradually whisk in oil. Drizzle dressing over quinoa mixture and toss gently. Season with pepper, to taste.

Nutritional information per serving: 260 calories; 5 g protein; 27 g carbo hydrates; 16 g fat (55% calories from fat); 2 g saturated fat (7% calories from saturated fat); 0 mg cholesterol; 170 mg sodium; 6 g fiber.