Marathon & Half Maration Training Program

Kick Off Night January 12th with a 7:30pm Meeting @ Fleet Feet Sports
 Program Starts January 22
 Training for Tacoma City Half or Full Marathon!

UPDATE! Program Costs:

$160 includes entry into Tacoma City Half or Full Marathon
$120 without entry into Tacoma City Hald or Full Marathon

Program also includes: weekly group long run, punch card for 10 free Ironman Performance Drink, online interactive training program and coaching!

If you have any questions contact janna@fleetfeetbonneylake.com.

 NO BOUNDARIES will be starting a new series
begining March 24 - June 16, 2012. 
 We will prepare you to run/walk the White River 5K.  Our new NO BOUNDARIES program will assure you a new fit lifestyle, new friends to workout with and a whole new way to look at yourself.  You DESERVE THIS TIME FOR YOU!!

FLEET FEET RUN CLUB  

Monday Night runs @ 6:30pm
Currently meeting at Meeker Trail Head:

The trailhead is on 80th Street East, just off East Pioneer
and 134th Avenue east by Van Lierops Bulb Farm.

3 mile and 6 mile options!

COME JOIN US! SIGN UP HERE!

Thanksgiving is a time to be thankful for family, friends, good health and great food. While the common notion that people gain 5-10 lbs between Thanksgiving Day and New Years Day is a myth, many do gain a pound or two during this time. It's no wonder, as a typical Thanksgiving Day meal can range between 2,000-3,000 calories - the amount an average person should consume in any normal given day.

The traditional Thanksgiving Day meal does offer many healthy benefits from several of the foods you'll have to choose from. Don't stress about one day of overindulging in great food; enjoy your time, your friends and family and practice some of these helpful tips to get you through the day guilt free.

• Eat a healthy breakfast - Get your day going with a 300-400 calorie breakfast that includes nutrient dense carbohydrates, low-fat dairy, and fruit.
• Drink a lot of water throughout the day - This will give you that full feeling without added calories.
• Consume in Moderation - Thanksgiving dinner is not an all-you-can-eat buffet. Fill your plate half with vegetables, one quarter with lean meat and the rest with starches of your choice.
• Slow Down - Enjoy the company you are surround with, visit, enjoy the flavors and textures of the food. It will help you feel fuller faster because it takes time for your brain to register the flood that's in your stomach.
• Turkey - go skinless - The dark meat has more fat than the white meat. Avoid the skin, which contains most of the fat in the bird.
• Don't skip the potatoes. With all the potatoes and stuffing, thanksgiving is a big carbo-load day. That means your glycogen stores that fuel your muscles are full to capacity and ready for a long-slow run the following day.  
• Eat Cranberries - Loaded with anti-oxidants they are a very healthy fruit.
• Opt for a low-fat Dessert - Have a slice of pumpkin pie, which is lower in fat and high in the anti-oxidants beta carotene - try not to eat the crust! Homemade Pumpkin Pie has 241 calories/slice (1/8 of pie) & 12 grams of fat, homemade Pecan Pie has 431 calories/slice (1/8 of pie) & 23 grams of fat.

Featured Recipes

Balsamic Glazed Green Beans with Pearl Onions

• 1 1/4 pounds green beans, trimmed
• 1 tablespoon butter, divided
• 6 ounces red pearl onions, halved lengthwise and peeled
• 1/4 cup fat-free, lower-sodium chicken broth
• 3 tablespoons balsamic vinegar
• 1 tablespoon sugar
• 1/2 teaspoon kosher salt
• 1/2 teaspoon freshly ground black pepper

Preparation

1. Place beans into a large saucepan of boiling water; cook 3 minutes. Drain and rinse with cold water; drain well. Place beans in a large bowl; set aside.

2. Heat 1 1/2 teaspoons butter in a large nonstick skillet over medium-high heat. Add onions; sauté 3 minutes or until lightly browned, stirring frequently. Add broth, vinegar, and sugar; bring to a boil. Simmer 3 minutes or until syrupy. Add beans, remaining 1 1/2 teaspoons butter, salt, and pepper; toss to coat. Cook for 2 minutes or until thoroughly heated.

Amount Per Serving

Rosemary Mashed Sweet Potatoes with Shallots

• 5 1/2 teaspoons extra-virgin olive oil, divided
• 1/2 cup thinly sliced shallots (about 2 medium)
• 1 1/2 teaspoons brown sugar
• 1 1/3 pounds sweet potatoes, peeled and diced
• 2 teaspoons finely chopped fresh rosemary
• 1/4 teaspoon coarse sea salt
• 1/4 teaspoon black pepper

Preparation

1. Heat 4 teaspoons oil in a medium skillet over low heat. Add shallots to pan, and cook for 5 minutes, stirring occasionally. Sprinkle with sugar; cook 20 minutes or until shallots are golden, stirring occasionally.

2. Place potatoes in a medium saucepan; cover with water. Bring to a boil; cook 8 minutes or until tender. Drain. Place potatoes in a large bowl; beat with a mixer at medium speed until smooth. Add rosemary, salt, and pepper; beat until blended. Spoon into a bowl; top with shallots, and drizzle with remaining 1 1/2 teaspoons oil.

Amount per serving

Source: Susan Russo, Cooking Light -NOVEMBER 2010

About this Author

Leslie Funkhouser is a local wellness professional who has been working in the industry since 1993. She holds a Bachelor degree in Exercise Science and Nutrition from Central Washington University. Her and her husband Mark, recently opened Total Sports in Buckley. If you need help on improving your daily meals or to fine tune your diet for your next race you can contact Leslie at wellnessconcepts1@msn.com or check out additional services at totalsprotsweb.com.

  Brand New Northface Apparel! Available in men sizes as well!