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Greetings Athletes, The holiday season is upon us. Traditionally a time of rest and recovery, many of us now train and race around the year. With so many great events taking place in December and January, why slow down! Some people enjoy having a race during the holidays, or shortly thereafter, as a way to avoid overindulging in holiday cheer. Others prefer taking some downtime to relax and rejuvenate. Whichever you choose, we wish you and yours the very best. May mankind's biggest battles be in crossing that next finish line, and may there be peace on earth. A Little "Deanspiration" "The woods are lovely, dark and deep. But I have promises to keep. And miles to go before I sleep, and miles to go before I sleep." -- Robert Frost December 2010, Vol. 1 Issue 10 Karno's Calendar: See all of Dean's upcoming events here.

What's New: Iron Deficiency Anemia is a condition many runners experience. Supplementing your diet with iron can help, but not all iron supplements are created equal. Most are a simple form of iron, like that found in a nail. The problem with these types of supplements is that the iron is not well absorbed and assimilated by the body. Bifera is different. The type of iron found in Bifera is more readily absorbed and utilized by the body. Dean endorses Bifera and now you can get $4 off your next purchase: Bifera coupon. If you suffer from low levels of iron, give it a try.

Fueling the Fire: "Heart-Healthy Power Granola Pancakes with Super Fruit Topping" Dried cherries are a great heart-healthy addition to your favorite pancake or breakfast bread batter. Top with a warmed superfruit salsa of dried cherries, cranberries and blueberries for an added antioxidant boost. Ingredients: - 1 cup dried tart cherries, chopped - 1/3 cup tart cherry juice - 2 cups low-fat pancake mix - 1/2 cup toasted wheat germ - 1 cup Bear Naked granola - 1 whole egg - 1/4 cup egg substitute - 2 cups low-fat milk or soymilk - 1 teaspoon almond extract cooking spray - 3 Tablespoons sliced almonds Salsa Ingredients: - 2/3 cup dried tart cherries - 1/4 cup dried cranberries - 1/4 cup dried wild blueberries - 1 1/2 cups water - 1/2 cup tart cherry juice - 3 tablespoons packed brown sugar - 6 inches stick cinnamon, broken into 2-inch pieces - Dash ground cloves - 1/3 cup water - 1 Tablespoon cornstarch Directions: Heat griddle. In a small saucepan over medium-high heat, stir cherries and juice until cherries are plump and juice is absorbed. Set aside. In a medium bowl, mix pancake mix, wheat germ, granola, egg, egg substitute and milk until blended. Add cherries and almond extract and blend. Spray heated griddle with cooking spray. Portion 1/3 cup batter onto surface, cook until bottom is golden brown, then turn and cook until golden. Top with favorite syrup and sprinkle with almonds. Makes about 14 pancakes. For Salsa: Combine cherries, cranberries, blueberries, 1 1/2 cups water, the cherry juice, brown sugar, stick cinnamon and cloves in a medium saucepan. Bring to boil. Reduce heat; gently simmer, uncovered, for 5 minutes. Stir together 1/3 cup water and the cornstarch. Add cornstarch mixture to cherry mixture. Bring to boil. Reduce heat; gently simmer, uncovered, for 2 minutes. Remove from heat; remove stick cinnamon. Serve mixture warm over pancakes, waffles, French toast, hot cereal or frozen yogurt.

On The Fly: Photo of the Month Felix Navidad! to Mariana & Juan Azcurra who sent in this photo from Argentina. Send in your favorite racing photos to: info@ultramarathon.com. Did you know? Feet are more complex than you might think. A quarter of the bones in the human body reside in the feet. Quick Take: Vitamin D deficiency can negatively impact athletic performance. If you train indoors during the winter, you may want to consider Vitamin D supplementation. The reason being, much of the bodies Vitamin D stores are synthesized by exposure to sunlight.

Dean's List: Withings WiFi Body Scale For that discriminating athlete in the family who has everything, the new Withings WiFi Body Scale would make the perfect holiday gift. Heck, this thing's so cool I say you get one for yourself, too! A wireless scale, it automatically uploads your weight, body fat and lean muscle mass via WiFi to a web database and presents colorful graphic visualizations of how your body is changing over time. Even Santa would watch his weight with one of these babies underfoot.

"No Child Left Inside!" Our mission at Karno Kids is to encourage, motivate, and inspire our youth to become physically active and to restore & preserve the environment for their future use and enjoyment. Find out more about the Karno Kids Foundation by becoming a "Fan" of our new Facebook page or if you would prefer to raise funds for the charity please visit our giving site here. Together, let's get our kids moving forward!

©2010 UltramarathonMan.com