Have you ever wondered if custom foot orthotics would benefit you?  Have you had orthotics in the past and didn't notice any change in your symptoms?  Do you have orthotics now and love them? This article will further educate the reader on orthotics and will hopefully shed some light on whether you are a candidate or not.

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Run Safe with Cathy Granston

Cathy Granston from Cathy's Defensive Training will be teaching a series of self defense classes here in the store this month. Cathy's self defense class is also a state approved 12 hour course for real estate agents who are often working alone and need to be able to protect themselves. Since 1990, Cathy has been studying martial arts and currently holds a 3rd degree black belt in Shorin-Ryu Karate. Topics covered during this 12 hour series of classes include: risk assessment, learning how your body responds to fear, recognition of predator tactics, identifying vulnerable areas on an attacker's body, use of a Kubton, proficient use of pepper spray, understanding of self defense and the law, and more.

Classes are in 2 hour blocks on the following dates.
January 11th and 13th, 7:30 - 9:30pm
January 18th and 20th, 7:30 - 9:30pm
January 25th and 27th, 7:30 - 9:30pm
(pre-registration is required)

For more information call Cathy Granston at 253-226-7792 or email her at cathygranston@yahoo.com
 

Nutritional Notes:

In Praise of Parsnips

The first chill of winter is the perfect time for picking parsnips. That's because this root veggie needs the frost to convert starch to sugar and fully develop its unique sweet and nutty taste. Don't be fooled by the parsnip's tough outer skin; its woody texture quickly softens when cooked.

Health Benefits. Parsnips are an excellent source of vitamin C, fiber, folic acid, copper and manganese. They are also high in niacin, thiamine, magnesium and potassium. Parsnips are a good source of riboflavin and vitamins B6 and E.

Selection Tips. Choose parsnips that are medium sized and have a firm, unblemished, beige skin. While this is the peak growing season, parsnips are available yearlong in most areas of the country.

Storage. As with all root vegetables, parsnips can last quite a while. Wrap unwashed parsnips in a paper towel and place them inside a plastic zip-lock bag. Store them in the crisper in your fridge for up to 2 weeks.

Use. Before using, wash the exterior and peel the skin of the parsnip. Cut off the top and bottom and either slice or julienne, according to the recipe instructions. Parsnips can be steamed, sautéed, or roasted. Add to the soups and stews during the last 30 minutes of cooking for extra taste and texture.

Maple-Glazed Roasted Vegetable Medley

1 ½ cups sliced carrots

1 ½ cups sliced, peeled parsnips

1 ½ cups sliced, pealed turnip

4 tsp. olive oil

½ tsp. kosher salt

¼ tsp. ground pepper

cooking spray

2 Tble. maple syrup

Preheat oven to 450 degrees. Combine first six ingredients in a 13x9 inch baking dish coated with cooking spray. Bake at 450 degrees for 10 minutes. Stir in maple syrup, and bake an additional 20 minutes until tender and golden, stirring once after the first 10 minutes. Makes four - ½ cup servings.

Nutritinal Value

Calories 150

Fat 4.9 grams

Protein 1.7 grams

Carbohydrates 26.1 grams

Fiber 3.8 grams

Cholesterol 0 mg

Sodium 370 mg

Calcium 63 mg

Iron .8 mg