Fit City Challenge 5k/10k and fitness festival

By Kelly Johnson, community blogger

April 12, 2010, 7:00AM

I have to admit, I think this race’s retro logo would be worth registering just to get the t-shirt.

Fit City 5k (Tualatin)

When: Saturday, April 17, 2010

Where: Juanita Poll Center in the Tualatin Community Park

What time: DOR registration starts at 8:30a and the race starts at 9a

Register:

Online via PayPal by April 14th for $20 per person or DOR for $30 per person. Families of 3 or more get a discount when signing up before the 16th at Road Runner Sports for only $15 per
person. Registration includes snacks at the finish, a t-shirt, and yes, friends, there will be prizes!

The run will start at Tualatin Community Park – where we had our RunOregon Tualatin group run on April 8th. The course makes use of the Tualatin River pedestrian bridge and the paved paths in Tigard’s Cook Park, and is part of a much larger event called the Fit City Health Fair, which will provide health and fitness information for runners and non-runners of all ages.

Here is the full schedule for the Fit City Health Fair – which is FREE – and takes place after the 5k:

Free Health Screenings & Services
10:00am – 2:00pm

    • Lions Multiple Health Screening Unit-Visual Acuity, Glaucoma, Blood Pressure, Hearing and for Diabetes with 4 hour fasting prior to screening
    • Balance Master Fisk Fall Assessment-Provided by Legacy Meridian Park Medical Center
    • Using Wii for Fitness, Health & Rehabilitation-Provided by Providence Bridgeport Health Center

Speaker Presentations & Discussions

10:30-11:30a – Internet Safety, presented by the Tualatin Police Dept., in the Lafke House

10:30-11:30a – Medicine Beyond Drugs & Surgery, presented by Dr. Jeff Clark, in the Juanita Pohl Center

12:00-1:00p – When to go to the Emergency Room, presented by Barbara Moore, MD, Meridian Park Medical Center, in the Juanita Pohl Center

12:00-1:00p – Combating Childhood Obesity-A Community Effort, presented by Lou Ogden and Monique Beikman in the Lafke House

GET TO KNOW YOUR VEGGIES – Jicama –

By Jane Schuster, RD, LD, CDE, Legacy Meridian Park Medical
Center
May I introduce you to a vegetable you may not be familiar with? Jicama, (pronounced “hick” “ah” “ma”), comes from parts of Mexico and South America and has been compared to an apple/potato cross.

It is crisp, slightly sweet, juicy, and a good source of potassium and vitamin C.
Jicama is found in two forms: agua (watery juice) and leche (milky juice) and can weigh between a few
ounces to six pounds! It is covered in a fibrous dust-brown skin that must be peeled off. Inside is a crispy white
flesh.
It can be steamed, baked, boiled, mashed, or fried. It can be sautéed, stir-fried, or simmered. Use it as a
scooper for dips or add to a fresh fruit salad. Jicama is low in starch and low in calories and can be used in many innovative ways. Don’t judge the jicama by its skin! Give it a try.

Jicama, Shiitake and Scallop Stir-Fry
Serves 4
1 teaspoon balsamic vinegar
2 teaspoons sesame oil
1 pound bay scallops
2 tablespoons vegetable or peanut oil
2 cloves garlic, minced
1 tablespoon grated fresh ginger
1/4 teaspoon crushed red pepper flakes
1/4 pound shiitake mushrooms, stems discarded and caps cut into strips
1/2 medium jicama, peeled and cut into matchsticks
2 green onions, thinly sliced
1/4 cup chicken or vegetable stock

Sprinkle the vinegar and sesame oil over the scallops and let them marinate for 30 minutes. In a wok, heat the vegetable oil. Cook the garlic, ginger, and pepper flakes about 30 seconds or until aromatic. Add the mushrooms and stir-fry for 2-3 minutes. Add the scallops, jicama, and green onions and stir-fry for another 3 minutes. Stir in the stock and cook another 2 minutes. Serve immediately.

EXERCISE – Training for a 5K –

By Debbie Dehler, Fitway Lifestyle
Training for a 5K run or walk begins with a training program that will get you to your goal come race day. 3.1 miles in length, a 5K is suited for runners or walkers of various ability levels. Your training program will depend on a few factors: how much time you have before race day, your current fitness level, your reason for doing the walk or run (i.e. for fun, personal health, or competition), and of course, your own determination and perseverance.

For most people walking a 5k, an elaborate plan isn’t necessary. However, for the novice runner, getting help with the training program should be the first step. Books on training, personal trainers or coaches, and websites offering training advice are abundant, but its quality, not quantity that matters when finding an effective training plan. Find a reputable source that walks you through all the steps for your fitness level. Training programs should always be progressive so you can slowly build to your goal fitness level and prevent injury. This component of training plans stands true for all levels of runners and walkers.

Safety should be your first priority when training. This may include a proper warm up, post-exercise stretching, and proper eating and hydration. Interval training may also be a part of your program to help build speed and endurance. Please see your health care provider before starting any new exercise program.

WEIGHT LOSS – Eating to 80% Full –

By Jeff Clark, ND, True Health Medicine
Practice “hara hachi bu” and you’ll live long too!

Now that I have your attention, what exactly is “hara hachi bu”? That is the name of
the Okinawan practice of eating until you feel 80% full. Besides being much leaner than the typical resident of North America, Okinawans tend to live longer while in good health – many to age 90 and 100+. Following the practice of “hara hachi bu,” Okinawans tend to have a lower body mass index, resulting in a lowered risk for diabetes, heart disease, and cancer – three of the biggest causes of ill health and death in our country.

Thinking the payoff of a lowered risk for chronic disease is not worth always feeling hungry? Know this. Okinawans are also amongst the happiest people in the world. Here’s the thing. It takes 20 minutes for the “full” feeling to reach your brain. So, while you may only feel 80% full at the end of your meal, waiting 20 minutes often leads to a feeling of 100% full by allowing your brain to receive the complete message from your stomach. Thus we have an 80/20 rule: eat to 80% fullness, wait 20 minutes to feel full, and extend your healthy life span by 10 or more years!

Weight Management Support Group

Title: Weight Management Support Group
Location: Tualatin Chamber
Description: hosted by Jerry Preator
(Take Shape For Life), 6:30pm Every Monday,
Topics covered will include emotional
eating and the Habits of
Health.
Tualatin Chamber of Commerce,
18791 Southwest Martinazzi Avenue,
Cost – FREE
Start Time: 6:30 PM
Date: Every Monday

Regatta Run

Title: Regatta Run
Location: SW Boones Ferry Rd. & SW Seneca St., Tualatin
Online Registration: http://www.active.com/running/tualatin-or/regatta-run-2013

Online Registration closes at 9:00pm on Thursday, October 17, 2013.

Description: Regatta Run, 5K Run/Walk will be held on Saturday, October 19 in conjunction with the 10th Annual West Coast Giant Pumpkin Regatta. It is a fundraising event for the Corporal Matthew Lembke Scholarship Fund.  The run is fast, flat and friendly! It starts at SW Boones Ferry Rd. & SW Seneca St., goes through the Tualatin City Park, over to Cook Park and then back to the starting point. Enjoy t-shirts, awards, prizes and refreshments at the end of the race.

Your registration fee includes a t-shirt, awards, prizes and refreshments at the end of the race. Participants can register online at  http://www.active.com/running/tualatin-or/regatta-run-2013 Parking available at the City Park or Haggen’s Food & Pharmacy in the WES lot. Pick up race packet and t-shirt on Friday, Oct. 20th at Road Runner Sports, Nyberg Woods Shopping Center ( 7063 SW Nyberg Street, Tualatin) between 10:00 am and 8:00 pm and receive a 10% Road Runner Sports Discount Coupon.
Start Time: 09:00
Date: 2013-10-19