January 2006
Welcome to the January
edition of the ERO FIT & Associates e-mail newsletter: Footsteps for Health. This
email publication provides you with the newest information, articles, offers
tips to enhance your fitness / walking experience, answers your questions and
lets you know about services, products, and resources available. For more
information on the articles listed below, click on the article title or visit http://www.erofit.com. If you find it
helpful, please pass it along! I’d enjoy hearing from you. What do you like?
What don’t you like?
To send your
feedback, ask questions or to unsubscribe, please send an email to judy@erofit.com.
EROFIT & Associates is
dedicated to helping people achieve healthy bodies, sound minds and
vibrant-active lifestyles.
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Quote Worth Remembering
"The man who removes a mountain begins by carrying away small stones." --Chinese proverb
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Dear Friends,
January is almost
over!! One of the challenges of the New Year is to identify what changes you
want to make. To do things differently requires finding a compelling reason for
doing so. This reason becomes your guiding light. This is your focus to guide
you as the year progresses. I suggest writing your reason on 3 x 5 cards. Carry
one with you; place others in strategic locations to remind you of your
resolve.
Keeping your sights
on the goal of working hard this winter,
is to be rewarded with a spring when you can feel strong, fit and
energized.
Thank you for your
interest in Footsteps for Health. I'd
enjoy hearing from you!
I wish for you a year of sunshine, warmth,
laughter, health and fun!
Judy
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Events and Local Activities
11th Annual NW Regional Racewalk Retreat.
http://www.erofit.com/events.cfm#retreat
NOTE DATE CHANGE
June 2-4, 2006
Mark your calendar
for the 11th Annual NW Regional Racewalk Retreat. The guest coach is 2000, 2004
50K Olympian — Philip Dunn. Philip is currently training at the Olympic
Training Center in
Don’t miss this
opportunity to learn and walk with one of the best.
WOW
Walk Series hosted by REI
Join Portland REI
and Wonders of Walking for a 4-week walking series intended to get you active
while discovering the beauty of
WOW / EROFIT 5K & 10K Training Program
sponsored by Fit Right NW.
Beginning March 5th.
Want to participate in a walk training
program but don’t want to do a half marathon or marathon? Whether you’re a “daily life” or competitive
walker, WOW Walk Training has a structured training program available to fit
your needs!
For more
information, contact Judy via email judy@erofit.com
or via phone 503-282-1677.
Registration is
open for this walk-only team relay covering 135 miles of the beautiful historic
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Featured Articles http://www.erofit.com/nutrition.cfm#general
Energy Bars: Costly but Convenient by Nancy Clarke M.D., R.D
PowerBars, Clif bars, Luna Bars,
Met-RX Bars. A plethora of energy bars awaits you at every convenience store,
each bar boasting of its ability to enhance performance. You can find a bar for
every diet style—kosher, low carb, vegan, organic––and for every exercise
need–– pre-exercise fuel, recovery, muscle growth. But do you need them? *********************************************************************************************
Recipe
Homemade Energy Bars
If you are tired of eating yet another highly-processed engineered
food, give these prize-winning energy bars a chance. They're easy to make, less
expensive than commercial energy bars (only 25 cents per bar, or $4 for the
entire recipe), and they taste yummy.
1/2
c. salted dry-roasted peanuts
1/2 cup raisins, craisins or other dried fruit
1/2 c roasted sunflower seed kernels
2 cups raw oatmeal, quick or old fashioned
2 cups toasted rice cereal, such as Rice Crispies
1/2 cup peanut butter, crunchy or creamy
1/2 cup packed brown sugar
1/2 cup light corn syrup
1 teaspoon vanilla
1. In
a large bowl, mix together the peanuts, raisins, sunflower seed kernels,
oatmeal and toasted rice cereal. Set aside.
2. In a medium microwaveable bowl, combine the peanut butter, brown sugar, and
corn syrup. Microwave on high for 2 minutes. Add vanilla and stir until
blended.
3. Pour the peanut butter mixture over the dry ingredients and stir until
coated.
4. Spoon it into an oiled 9” x 13” pan. Press down firmly. (It helps to coat
your fingers with margarine, oil or cooking spray.)
5. Let stand for an hour to harden, then cut into 16 bars.
Calories
per bar: 225
30 grams Carbohydrate
6 grams Protein
9 grams Fat
Recipe courtesy of the National Peanut Board: www.nationalpeanutboard.com Recipe provided by Nancy Clarke
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The information contained in this newsletter
or located on the web site, www.erofit.com, is not intended as a substitute for
the medical recommendations of physicians or other health-care providers.
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