www.liftjackson.com —Nicole Hancock, LIFT Dietitian onion, basil, mint, sage, pepper, honey, lemon juice, nutmeg, dill seed, thyme, onion, basil, parsley, paprika, bay leaf, green lemon juice, pepper, vinegar, basil, caraway lemon juice, vinegar, onion, allspice, basil, parsley, honey, cinnamon, mint, lemon juice, basil, curry, dry mustard, green pepper, onion, basil, caraway, cloves, nutmeg, garlic, onion, bay leaf, basil, dry mustard, nutmeg, green pepper, green pepper, onion, paprika, pepper, curry bay leaf, basil, curry, cumin, dry mustard, green turmeric, cumin, curry, allspice, honey, onion, Use empty salt shakers to mix spices for veggies, For best seasoning, add them theIn last baking hour of goods, don’t cooking. worry about adding the salt. Ask friends and family what spices they have, and ask Don’t be afraid to experiment! Try a new spice when they are on sale to save money. It will not change the overall flavor of the baked good. to try it before spending the money. thyme, pepper meats, etc. Carrots: allspice, nutmeg, caraway seed, dill seed, ginger, Potatoes: pepper, chives, celery seed, oregano, poppy seed, Eggs: paprika, parsley, nutmeg, pepper Fish: pepper, lemon juice, paprika, marjoram, onion, parsley caraway, curry, garlic, parsley, rosemary pineapple, allspice, oregano Pork: parsley, rosemary, sage, pepper, apples, applesauce, rosemary, thyme, pepper, garlic, nutmeg Rice: green pepper, pepper Beef: sage, onion, marjoram, pepper, thyme, oregano, poppy seed rosemary, parsley, green pepper, oregano, garlic, Broccoli: seed, dry mustard, nutmeg, curry, oregano,Peas garlic (Green): String Beans: vinegar, dry mustard, oregano, caraway, seed, sage, Spinach: oregano, pepper Corn: garlic, pepper 1. 2. 3. 4. 5. 6. Tips to Remember: The big question is: How do IBelow season are without some salt? suggestions for the best seasoning options: we will “Enjoy the Salt is the number one February is known as National March 2015 Enjoy the Taste of Eating Right Heart Month, and while we spent the past month focusing on heart healthy living, one question still arises: How do we incorporate nutrition into all of this and still enjoy eating? This year’s theme for National Nutrition Month is Taste of Eating Right” focus on eating the right food with the right flavor. It issurprise no that research shows taste will top nutrition on whether a consumer picks one food over another. With having 2,000-8,000 taste buds why would we not listen to them? The problem is that while we are allowing our taste buds to drive our nutrition, the rest of our body is suffering. Whether you are dealing with diabetes, CHF, IBS, Crohns, high blood pressure, or severe food allergies, youwant still to enjoy your food andare we going to show you howit. to do seasoning option in most households due to taste/ convenience. Think of it this way, it costs less than $2 tocertain purchase herbs that taste good on many foods, and it takes yearspay to off the $10,000 doctor bill that required an ER visit duemedical to condition a that could have been prevented by eating right. Upcoming Events 1 2 3 4 5 6 7 Gluten Free Diets Open Climb Diabetes Class Open Climb 5-7pm Kids Klimb 4-6pm Open Climb Family Swim 6pm 9-11am 1-3pm, Diabetes Family Swim 4:30- 9-11am 1-4pm Kid Fit Class 5:15pm Mini-Camp 5-9pm 7:30pm Open Climb 5-7pm Open Climb 5-7pm 8 9 10 11 12 13 14 Kid Fit Class @ Open Climb Open Climb 5-7pm Open Climb 5-7pm Open Climb SPRING FORWARD Family Swim 4:30- 5:15pm 9-11am 9-11am Family Swim 7:30pm 1-4pm Open Climb 5-7pm 15 16 17(St. Patrick’s 18 19 20 21 Kid Fit Class @ Day): Fake Sweet Open Climb 5-7pm Bring a Buddy Kids Klimb 4-6pm Open Climb Family Swim 5:15pm @ 6pm Open Climb 5-7pm Family Swim 4:30- 9-11am 1-4pm Open Climb 5-7pm Open Climb 7:30pm 9-11am 22 23 24 25 26 27 28 Kid Fit Class @ Open Climb Open Climb 5-7pm Cooking Demo @ Healthy Heights Family Swim 5:15pm 9-11am 5:30pm Family Swim 4:30- Basketball 1-4pm Open Climb 5-7pm Open Climb 5-7pm 7:30pm Tournament 9:30am-6pm 29 30 31 Kid Fit Class @ Open Climb Family Swim 5:15pm 9-11am 1-4pm Open Climb 5-7pm For more information about our classes and events, visit us at liftjackson.com and click our Community Calendar for details. 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.