poigEvents Upcoming o oeifrainaotorcassadeet,vstu tlfjcsncmadcikorCmuiyClna o details. for Calendar Community our click and liftjackson.com at us visit events, and classes our about information more For 29 22 15 8 1 1-4pm Swim Family 1-4pm Swim Family 1-4pm Swim Family 1-4pm Swim Family PIGFORWARD SPRING 1-4pm Swim Family

March 2015 www.liftjackson.com 16 pnCib5-7pm Climb Open 5:15pm Class Fit Kid 6pm Diets Free Gluten 23 9 2

30 The big question is: How do I season without salt? pnCib5-7pm Climb Open 5:15pm @ Class Fit Kid pnCib5-7pm Climb Open 5:15pm @ Class Fit Kid pnCib5-7pm Climb Open 5:15pm @ Class Fit Kid pnCib5-7pm Climb Open 5:15pm @ Class Fit Kid Enjoy the Taste of Below are some suggestions for the best seasoning options: Eating Right Beef: bay leaf, basil, dry mustard, nutmeg, green pepper, February is known as National sage, onion, marjoram, pepper, thyme, oregano, Heart Month, and while we spent caraway, curry, garlic, parsley, rosemary the past month focusing on Pork: basil, caraway, cloves, nutmeg, garlic, onion, heart healthy living, one parsley, rosemary, sage, pepper, apples, applesauce, question still arises: How do we pineapple, allspice, oregano 24 17 10 3 31 9-11am Climb Open 9-11am Climb Open 9-11am Climb Open 9-11am Climb Open incorporate nutrition into all of Fish: bay leaf, basil, curry, cumin, dry mustard, green 9-11am Climb Open 6pm @ Sweet Fake Day): Patrick’s (St. this and still enjoy eating? This pepper, lemon juice, paprika, marjoram, onion, parsley year’s theme for National Eggs: basil, curry, dry mustard, green pepper, onion, Nutrition Month is “Enjoy the paprika, parsley, nutmeg, pepper Taste of Eating Right” we will Carrots: parsley, honey, cinnamon, mint, lemon juice, focus on eating the right food allspice, nutmeg, caraway seed, dill seed, ginger, with the right flavor. It is no thyme, pepper 25 18 4 11 surprise that research shows Potatoes: onion, basil, parsley, paprika, bay leaf, green pnCib5-7pm Climb Open pnCib5-7pm Climb Open 5-7pm Climb Open pnCib5-7pm Climb Open 5-9pm Mini-Camp Diabetes 1-3pm, Class Diabetes taste will top nutrition on pepper, chives, celery seed, oregano, poppy seed, whether a consumer picks one rosemary, thyme, pepper, garlic, nutmeg food over another. With having Rice: turmeric, cumin, curry, allspice, honey, onion, 2,000-8,000 taste buds why green pepper, pepper would we not listen to them? The Broccoli: lemon juice, pepper, vinegar, basil, caraway problem is that while we are seed, dry mustard, nutmeg, curry, oregano, garlic allowing our taste buds to drive Peas (Green): onion, basil, mint, sage, pepper, honey, 26 19 5 12 pnCib5-7pm Climb Open 5:30pm @ Demo Cooking pnCib5-7pm Climb Open pnCib5-7pm Climb Open pnCib5-7pm Climb Open Buddy a Bring our nutrition, the rest of our rosemary, parsley, green pepper, oregano, garlic, body is suffering. Whether you poppy seed are dealing with diabetes, CHF, String Beans: lemon juice, nutmeg, dill seed, thyme, IBS, Crohns, high blood pressure, vinegar, dry mustard, oregano, caraway, seed, sage, or severe food allergies, you still garlic, pepper want to enjoy your food and we Spinach: lemon juice, vinegar, onion, allspice, basil, are going to show you how to do oregano, pepper 13 6 27 20

7:30pm 4:30- Swim Family 4-6pm Klimb Kids Corn: green pepper, onion, paprika, pepper, curry

7:30pm 4:30- Swim Family it. 7:30pm 4:30- Swim Family 4-6pm Klimb Kids 7:30pm 4:30- Swim Family Salt is the number one seasoning option in most Tips to Remember: households due to taste/ 1. Use empty salt shakers to mix spices for veggies, convenience. Think of it this way, meats, etc. it costs less than $2 to purchase 2. For best seasoning, add them the last hour of cooking. certain herbs that taste good on 3. In baking goods, don’t worry about adding the salt.

28 It will not change the overall flavor of the baked good. 21 14 7 many foods, and it takes years to 9-11am Climb Open 9-11am Climb Open 9-11am Climb Open 9:30am-6pm Tournament Basketball Heights Healthy pay off the $10,000 doctor bill 4. Try a new spice when they are on sale to save money. that required an ER visit due to a 5. Ask friends and family what spices they have, and ask medical condition that could to try it before spending the money. have been prevented by eating 6. Don’t be afraid to experiment! right.

—Nicole Hancock, LIFT Dietitian Nutrition: Herbed Vegetable Medley What the Fit?!? LIFT March Challenge: Recipes of the Month Ingredients: Cooking Sweet Dreams Nuts for Nutrition Trivia Frequent exercise and Dijon Glazed Chicken spray, 2 teaspoons olive oil, 1 cup thinly sliced a healthy diet are key Serves 4 onion, 1 cup red bell elements in most weight Ingredients: 4 (4ounce) pepper-cut into thin loss programs. However, boneless, skinless chicken strips, 4 garlic making sure that you get breast halves, 2 tablespoons cloves-minced, 1 ½ cups enough sleep is often Dijon mustard, 1 tablespoon chopped zucchini, overlooked. Recent brown sugar, 1 tablespoon 1 ½ cups chopped yellow squash, 1 cup fresh mushrooms- research has shown that sleep plays an important role in honey, 1 tablespoon minced quartered, 1 tablespoon fresh rosemary-crushed, ½ teaspoon weight management. People who sleep enough have gingerroot dried basil or thyme, ¼ teaspoon black pepper, lower BMI indexes than people who don't. The data also Directions: Combine the Dijon mustard, brown sugar, honey Juice of ½ lemon suggests that sleep deprivation can cause weight gain. and gingerroot in a bowl and mix well. Arrange the chicken on How important is it to those who exercise often? The Directions: Spray a large non-stick skillet with cooking spray a grill rack; brush with ½ of the Dijon mustard glaze. Grill over best training plans will not work if sleep and nutrition and add 2 teaspoons olive oil. Heart over high heat; add onion hot coals for 5 minutes; turn the chicken. Brush with the are neglected. Without adequate sleep (eight hours a and next 5 ingredients. Cook 2 minutes or until vegetables remaining glaze. Grill for 5 minutes longer or until the chicken night), there is not enough rest for muscle cell growth begin to sizzle; reduce heat to medium-low. Cook until is cooked through. (Option 2: arrange the chicken in a baking pan and repair. For adolescents especially, sleep is critical— vegetables are crisp-tender, stirring occasionally. Stir in herbs, and brush with ½ of the glaze. Bake, covered, at 375 degrees for growth can be impaired when quality and quantity of black pepper and squeeze lemon juice over top. The challenges are back!! This month will be trivia. We 15-20 minutes or until cooked through, turning once and basting sleep is lacking. Lack of sleep can also affect your mood, which will will have a question a week displayed on the whiteboard. with the remaining glaze. Remove the cover and broil until Please put your name in the correct bucket for a chance to golden brown.) —Nicole Hancock, LIFT Dietitian have a negative impact on performance. Now, one night of missed sleep is not going to have major negative win 30 minute nutrition consultation with Nicole Hancock, Daily Sodium Intake: 2300 mg = effects on your performance, but several days in a row or LIFT RD. We will choose a winner every Monday. One entry a few weeks of interrupted sleep can lead to symptoms per question. Good luck! 2.5 Wyler similar to over-training syndrome, which is loss of Bouillon Cubes 1 tsp strength and failure to make progress in your Salt fitness goals.

7oz of The following list can assist in getting a good night sleep Corned 2.5 tbsp of and help you achieve some of the many benefits Beef La Choy’s Soy Sauce sleep produce:

2.5 cups 1. Never Oversleep Stove Top You cannot catch up on lost sleep. Over sleeping Cornbread 160 Wheat Stung Thin Crackers (10+ hours) can change the body’s patterns and make it more difficult to fall asleep the 4 spears Clausen following night. Kosher Dill 160 oz Cool pickles Blue 2. Exercise Gatorade Those who work hard during the day or exercise will have an easier time falling asleep compared to 4 cups those who do not. homemade 10 slices popcorn of Kraft 3. Calm and Relaxing Environment with cheese salt/butter Calming music, cool climate with a humming fan to drown out exterior noises will make the place you Fitness Facts www.health.harvard.edu/newsletters/Harvard_Womens_Health_Watch/2009/November/sodium-salt-and-you sleep more conducive to quality sleep. 4. Avoid Active Evenings • The strongest muscle in your body is the heart; If possible do not exercise 2-3 hours prior to sleep or Member of the Month it beats 100,000 times per day be highly active prior to sleeping. Relaxing a few Congrats to Jackson Madison County General Hospital’s Chef Keith Yonker! He joined LIFT back in hours prior to sleep works well for naturally • Your tongue is the only muscle that is attached August to continue his health journey with the transfer from Cape Girardeau. When Keith came here, he preparing the body for quality sleep. Avoid was already well on his way. He had lost 117lbs through diet and exercise. On his tour through LIFT, he at only one end. watching television in bed. kept asking for reassurance of guidance and knowledge of our fitness staff. He wanted to make sure that he would continue to move forward. Keith has continued to move forward, since joining. He trains with Sleep is a crucial factor in losing weight. Sleep • A person breathes 7 quarts of air every minute. Lauren, who, he says“kicks my butt every time”! He has even surprised himself by taking group fitness suppresses your appetite and raises your metabolism, classes. Though his journey is not over, he is well on his way and made health a habit for himself! while allowing your body to rest and recover. So aside • On average, a person walks 70,000 miles in Congratulations again, Keith! You prove to others that it’s all about commitment and priorities. from leading an active lifestyle and maintaining a bal- their lifetime. anced diet, you should also make sure that you get your full eight hours of shuteye every night. —Johnna Cunha