empowering fitness and nutrition€¦ · three, twenty-minute fitness and nutrition classes offered...

8
empowering people through fitness and nutrition FALL NEWSLETTER | 2017 FAFC’S annual fundraiser is a hit “WHAT’S INSIDE” Fit and Food Happenings......................... 2 Food Assistance Program........................ 3 Organic Food Garden .............................. 3 Group Fit ............................................. 4-5 Group Nutrition Program ......................... 5 One-on-One Fitness and Nutrition ........... 6 Volunteer Spotlight ................................. 6 Fit and Food Happenings Con’t................ 7 About Us ................................................. 7 The Lite Side ........................................... 8 The Fit and Food Connections’ Annual Wellness fundraising event created some buzz in the Starlight Room at the top of the Moonrise Hotel in St. Louis’ famous Delmar Loop in November. Guests enjoyed food and drinks and live music by Owen Ragland while chair massages and a raffle also lent some excitement to the festivities. Three, twenty-minute fitness and nutrition classes offered an educational bent to the day including a blood-pumping boot camp, breathing and stretching during yoga, and a nutritional best practices session with loads of tasty information. The annual fundraiser gave the community a chance to meet the incredible FAFC team and Co-Directors, and experience their life changing programs first hand! Thanks to everyone who participated for a fabulously successful event!

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Page 1: empowering fitness and nutrition€¦ · Three, twenty-minute fitness and nutrition classes offered an educational bent to the day including a blood-pumping boot camp, breathing and

empowering people through fitness and nutrition

FALL NEWSLETTER | 2017

FAFCrsquoS annual fundraiser is a hit ldquoWHATrsquoS INSIDErdquoFit and Food Happenings 2

Food Assistance Program 3

Organic Food Garden 3

Group Fit 4-5

Group Nutrition Program 5

One-on-One Fitness and Nutrition 6

Volunteer Spotlight 6

Fit and Food Happenings Conrsquot 7

About Us 7

The Lite Side 8

The Fit and Food Connectionsrsquo Annual Wellness fundraising event created some buzz in the Starlight Room at the top of the Moonrise Hotel in St Louisrsquo famous Delmar Loop in November Guests enjoyed food and drinks and live music by Owen Ragland while chair massages and a raffle also lent some excitement to the festivities

Three twenty-minute fitness and nutrition classes offered an educational bent to the day including a blood-pumping boot camp breathing and stretching during yoga and a nutritional best practices session with loads of tasty information

The annual fundraiser gave the community a chance to meet the incredible FAFC team and Co-Directors and experience their life changing programs first hand Thanks to everyone who participated for a fabulously successful event

2 | FALL wwwfitandfoodconnectionorgwwwfitandfoodconnectionorg

has chosen FAFC as a partner in its community-based social impact program Here to Be

When asked about their decision lululemon repre-sentative Keri Allison noted ldquoWe chose FAFC be-cause of their clear dedication to elevating the lives of the people that make up our STL community Our Here To Be partners are leaders in our community who go above and beyond to bring health wellness yoga meditation and mindfulness to underserved communities and FAFC does just that We love the approach they take with education around food and overall healthy living FAFC is paving the way for more organizations and more people to take a stand and make a differencerdquo

Thank you lululemon for your support Every invest-ment made into FAFC results in a direct and positive impact on the communities that make up the broad-est possible spectrum of economic levels in northern St Louis

innovative Cyclebar fundraiser is a winner

A candlelit room hors drsquooevres and cocktails were the backdrop for what co-founder Joy Milner dubbed as one of the coolest things she has experienced since starting FAFC This kind of atmosphere may conjure images of an evening wedding reception but those in attendance of this out-of-the-box fundraiser came to sweat as much as they did to celebrate

FOX 2 segments feature FAFCFAFC was invited to be a guest on The Morning Show with Kim Hudson to plug our Annual Wellness Event on November 8th Directors Gabi Cole and Joy Milner showed how 5 minutes of exercising in your home or office can help you meet your health goals

John Meyer FAFCrsquos fitness coach demonstrated exercises with 35 pound butternut squash and 8 pound water jugs Fitness student Lisa Watson whose life was transformed 5 years ago by FAFC helped lead the exercises and spread the message of how healthy practices can have a huge impact on daily living

Finally the segment concluded by using the 35 pound butternut squash to make a healthy recipe which can be found on page 8

LULELEMON annouces partnership with fafcWe are extremely proud and grateful to announce that athletic and clothing wear company lululemon

FIT AND FOOD HAPPENINGS

CONTINUED ON PaGe 7

FALL | 3 Donate | Refer a Family | Volunteer

The Food Assistant Program is a healthy pantry and delivery service that is housed in North County Jennings School District facility at 2545 Doorwood Drive St Louis Missouri We have grown tremendously this summer and fall and look forward to many more partnerships in the new year We feed an average of 15 families a week with a high of 20 families this averages at about 60-80 people a week Pantry operates every Sunday from 1230-2pm when deliveries take place

We have a group wonderful volunteers that pick up food dona-tions sort and deliver food every week Lexi Harris Marquita Har-ris Shawn Shramek Christine McDuffie and Lauren Hutchings are all regular volunteers

We have partnered with St Trinity Lutheran Church in south St Louis City by bringing a 3 Sat-urday seminar including healthy living with physical activity meal preparation and cooking demonstra-tion with items from the pantry taught by Co Directors Gabi Cole and Joy Millner and volunteer chef Denyse Hill We look forward to adding regular sessions to the 2018 cal-endar to strengthen this partnership

Additionally we started monthly meal prep demonstrations for our food assistance clients to educate the community on whole foods and how to prepare meals at home Our first session started on August 27th at our pantry We prepared cheesy brown rice with squash and zuc-chini fruit salad and cucumber salad We demonstrated cutting eggplant and pineapple all items we receive and distribute from our pantry

To learn more about the Food Assistance Program visit wwwfitandfoodconnectionorg or contact Gabi Cole at gcolefitand-foodconnectionorg

PROGRAM SPOTLIGHTSorganic garden

growing fresh produce in the food deserts of Northern St LouisThe FAFC garden is located at 4846 St Louis Ave in north city St Louis We have finished another season of the 3 phases of fully completing the gardenrsquos development We have completed fencing and signage built shed and greenhouse and added benches and chairs Volunteers came each week to weed harvest and build raise beds Lexi Harris Shelby Easley Jo Hitchcock and Jessica Carter are all regular volunteers this season Kids in the neighborhood have joined the team and come help and learn about growing food

We grew tomatoes cabbage peppers onions and asparagus each week which was a used in our Food Assistance Program and Monday night Group Fitness class In addition we would like to extend a great thank you to Farmer David Urban Harvest and Metro Market for Donating crop such as squash peppers and greens to the FAFCs Food Assistance program Each week these crops were delivered to families used for nutritionl edcucation and cooking classes

For more information on the Organic Garden Program visit wwwfitandfoodconnectionorg or contact Gabi Cole at gcolefitandfood-connectionorg

FOOD ASSISTANCEdelivering weekly groceries to those in need

4 | FALL wwwfitandfoodconnectionorgwwwfitandfoodconnectionorg

John Meyer created stars at Star Residence in Jennings through a partnership with A Caring Plus

Joy Miliner and John Meyer gave a seminar for Caring Plus at their Star Residence facility Joy introduced FAFC and provided information on nutri-tion John summarized the 5 Basic Movements used in Activities of Daily Living They finished with demonstrations and Q amp A It was such a hit that the Director of Caring Plus contacted FAFC shortly after the presentation to ask if John could present a bi-weekly course on the 5 Basic movements she also offered use of the facilityrsquos fitness center John happily agreed to do it and was able to commit to it until 11117

The sessions started with Q amp A on fitness and nutrition followed by five minutes of stretching and then the movement exercises Initially they used hand weights for the pushing and pulling but later transitioned to using the fitness center The resi-dents became so comfortable in the fitness center that they were often already working out when John arrived

John had never conducted the 5 Basic Movements program with that many clients It soon became obvious that for the program to be a success he needed to identify and train a few residents who

could take over the training after his departure on 11-1-17 Fortunately a few residents stood out and John was able to train them to be leaders There-fore the group became self-sustainable spreading the message of the 5 Basic Movements program within the residential facility We consider this a great success

Three Part Emotional Freedom Techniques (EFT) Series

Ginny Myers owner of Be Well With Ginny M has been a Holistic Health Coach EFT Practitioner and Joy Activist since 2009 Her mission is to educate motivate and inspire women from all walks of life to come back home to themselves through the practice of authentic self love In this three-part EFT series held at Gore Community Education Center in

Jennings Ginny provided class participants with an introduction to EFT and then delved into specific areas of interest

The 90-minute classes focused on areas such as EFT for Eating and Weight Loss and EFT for PainIn-jury and Surgery Recovery For those of you who are scratching your heads right now EFT is like a do-it-yourself acupuncture (without the needles) mixed with a little psychology It influences the cells in your body to release stress chemicals that accumu-late on a daily basis fears and phobias traumatic memories and limiting emotions or beliefs

The goal of the series was to empower people to heal themselves and their lives They were taught how to achieve results using their own two hands through the simple yet effective stress-reduction technique of Tapping Participants learned the basics of EFT including the ldquotapping pointsrdquo and

GROUP FIToffering a variety of classes for healthy movement

FALL | 5 Donate | Refer a Family | Volunteer

where they are located on the body how to choose effective ldquotargetsrdquo (or problems) to tap on and how to combine physical tapping on the body with effec-tive target statements to produce noticeable results

Materials and handouts were provided so partici-pants could practice EFT on their own at home Additional information can be found on Ginnyrsquos web-site httpbewellwithginnymcompageseft

Tennis Program Conclusion

The purpose of the tennis program is to teach basic tennis skills and through playing tennis re-mind members of the class that fitness can be fun Letrsquos face it many of us hear the term ldquofitnessrdquo and we are either filled with guilt over rummaging through our kidsrsquo Halloween candy after bedtime or dread at the thought of an hour on a stairmas-ter We have to remember that fitness isnrsquot a bad word We can work exercise into our daily lives in creative and fun ways - ways that make us forget that wersquore exercising

The program has been running every June-August for the past three years and we hope it will con-tinue for years to come Members have learned to hit basic tennis strokes including a serve and have gained an understanding of the rules and scoring of singles and doubles play Let their success be a mo-tivating factor for you to put down that Snickers bar and the remote and get moving Thanks to Harold Webb for donating all racquets and instruction for another successful season

GROUP Nutrition

Four-part Weight Loss series at Lincoln University Cooperative ExtensionThirty-five participants of Christian Northeast Hos-pitalrsquos ldquoBiggest Loserrdquo program came out for our four part series on weight loss FAFCrsquos Liam taught the first three classes He provided students with extensive informa-tion on setting attain-able goals and stressed the im-portance of being realistic about the slow pro-cess of losing weight Sure it would be great to fit into that favorite pair of jeans again by next week but wouldnrsquot you like to still be wearing them a year from now Realistic weight loss plans produce sus-tainable results

The fourth class was taught by Joy Millner Joy discussed the importance of meal planning and food preparation She provided a grocery list of items that she recommends keeping in stock in the refrigerator and freezer in order to have healthy foods ready throughout the week It is so easy to get home from a long day of work and just grab a bag of chips and some dip to curb hunger Having food pre-pared in advance andor using recipes that donrsquot require twenty exotic ingredients and an hour of prep time radically reduces those unwanted empty calories that accumulate when we munch instead of dine The students actually did their own food prep and went home with an egg muffin among other things

Thank you Liam and Joy for giving your time to teach and empower others

offering seminars on healthy eating

6 | FALL wwwfitandfoodconnectionorgwwwfitandfoodconnectionorg

Katie Jastrzab found FAFC through Volunteermatchorg and has been writing and editing the FAFCrsquos quarterly newsletter for the past year She loves listening to cli-entsrsquo stories about how the Fit and Food Connection has changed their lives She is currently studying nutrition at Buffalo State College in New York working towards her degree as a Registered Dietitian

In her free time Katie loves to cook healthy recipes for her family hike with her dog Penny and volun-teer in the Buffalo community

John Mayer is FAFCrsquos person-al trainer After 30 years of Industrial Sales Management and teaching Marketing at Lindenwood University John decided to follow his lifelong interest in physical fitness by becoming a Certified Personal Trainer and Certified Senior Fitness Specialist

John enjoyed working as a personal trainer in a large health club However he has a special appreciation for the gratitude of clients who he trains in their own homes John has a visible passion for changing his clientrsquos relationship with exercise and physical activity He helps them realize that being physically fit can have tangible practical and positive effects on their daily lives - effects that last a lifetime John says ldquoWhen I am successful it is truly rewarding and makes all the effort worthwhilerdquo Thank you John for changing the lives our clients

volunteer spotlight Katie jastrzab

volunteer spotlight John Meyer

one on one

ldquoI started working with Vanessa on 9-1-17 After reviewing her medical history and conducting a physical assessment I began the 5 Basic Move-ments Program in her home Veersquos nutrition-ist Jennifer and I (her personal trainer) worked hard to help her meet her goals As Vee continued to get stronger we increased her hand weights from 5 to 10 pounds We worked together to overcome Veersquos fears by providing challenges that would lead to continued success We eventually added knee push-ups planks and ab carver to her workout I think her appearance has changed

On 10-8-17 Vanessa participated in the FAFC CycleBar event and rode for the entire hour She was surprised to learn she could do something so strenuous but her hard work was clearly paying off

From the first day we met Vee was ready to commit to a healthy lifestyle when she set her goals she stuck to them For example she made a commitment to reduce her fast-food intake and this reduced the number of calories she derived from fat and sugar Jennifer took Vanessa to the grocery store to educate her and did food prep sessions within her home With her nutrition intake improving and by increasing physical activity she was able to lose over 10 pounds in two weeks

Veersquos biggest accomplishment was becoming mindful of her eating choices She now knows she can eat out without compromising nutrition by opting for healthier menu items FAFCrsquos One on One team is so very proud to work with Vee Because of her hard work and dedi-cation to a healthy lifestyle Vee earned her Empower-ment Certificate from FAFCrdquo

-John Meyer FAFC Personal Trainer

providing individual fitness and nutrition consultations

FALL | 7 Donate | Refer a Family | Volunteer

about usBack in 2013 two local nutrition-based orga-nizations - The Food Place and Living Joy-fully - joined forces to form the Fit and Food Connection The FAFC makes healthy living resources available to families in need throughout Northern St Louis City and County Our programs include free group and individual fitness nutrition education food assis-tance and community gardening The combination is our dynamic solution to address generational povertyrsquos impact on health

We are passionate about empowering individuals through confidence and smiles We invite those in our community who feel the same to join us

OUR MISSIONTo provide healthy living resources through Food

Assistance Physical Fitness and Nutrition to families in need throughout Northern St Louis City and County

follow us on

For More Informationinfofitandfoodconnectionorg | 3143122746

The fundraiser was located at CycleBar Creve Coeur which asks its customers ldquoAre you ready to rock your riderdquo and provides them with complimentary shoes water bottles and snacks Perhaps then itrsquos no surprise that on October 8 2017 they provided FAFC with a venue to raise awareness of our services and to raise funds for our ongoing efforts to bring healthy-living resources to low-income families throughout St Louis

whole foods offers customers an opportunity to donate to fafc

July August and September were fruitful months for FAFC thanks to Whole Foodsrsquo One Dime at a Time program Every customer who brought their own grocery bags was given the choice to receive 10 cents off per bag or to donate it to FAFC This partnership presented a win-win for FAFC Whole Foods the environment and the customer who got to leave feeling like they made a differencemdashwhich they did

FAFC welcomed the partnership with Whole Foods because of our similar values revolving around a mission to promote a healthier St Louis Subsequently we sponsored an outreach table at Whole Foods to connect with customers and share the message of healthy living Our volunteer chef Laura Ahlstrom even taught a series of cooking classes for children The classes allowed these young chefs to learn about nutrition with their parents while being in a fun hands-on environment The class made natural fruit roll-ups protein rich afterschool snacks breakfast smoothies do it yourself popsicles and more

In addition Whole Foods has graciously helped with catering some of our fundraisers We look forward to nurturing our partnership by holding more cooking classes and other related events in the Whole Foods kitchen with their fantastic team

CONTINUED from PaGe 2

IF YOU WOULD LIKE TO CONTRIBUTE TO CHANGING THE LIVES OF

PEOPLE LIKE VEE OR OTHERS IN PROGRAMS LIKE CARING PLUS

CLICK HERE OR GO TO WWWFITANDFOODCONNECTIONORGDONATE TO HELP US CREATE HEALTHY PEOPLE

IN OUR COMMUNITY

8 | FALL wwwfitandfoodconnectionorg

Maple Cinnamon Roasted Butternut SquashPrep Time 5 Minutes Cook Time 35 Minutes Total Time 40 Minutes Servings 6

8 cups cubed butternut squash (peeled and seeded) about 3 lbs of peeled cubes 2 tbsp extra virgin olive oil 2 tbsp maple syrup frac12 tsp salt frac12 tsp cinnamon 2 pinches cayenne

Preheat oven to 425 degrees If you are breaking down a whole butternut squash for this recipe rather than buying the prepared peeled cubes you will need a large squash (or two smaller squashes) totaling about 3 lbs 3 oz in weight to produce the correct amount of peeled cubes For details on how to prepare squash for roasting see this post httpsto-riaveycomhow-toall-about-butternut-squash-how-to-peel-seed-slice-and-prepare

Line 2 baking sheets with foil (optional-- pro-tects baking sheet when the sugars caramel-ize so it wonrsquot be stickyhard to clean) Spread out the cubes on the baking sheets Drizzle the squash on each baking sheet of squash with 1 tbsp olive oil and 1 tbsp maple syrup (2 tbsp olive oil and 2 tbsp maple syrup total) Sprinkle each baking sheet evenly with frac14 tsp salt frac14 tsp cinnamon and a pinch of cayenne (frac12 tsp salt frac12 tsp cinnamon 2 pinches cayenne total) Toss the squash on the sheets with clean hands to coat evenly Roast the sheets of squash for about 30 minutes switching the baking sheets on their racks halfway through cooking till the largest piece of squash is tender all the way through Remove the baking sheets from the oven and turn on the broiler Take turns placing each baking sheet under the broiler for 1-2 min-utes longer to caramelize (the squash should be golden brown-- careful it will brown very fast-- donrsquot let it burn) Serve warm

See the full posthttpstoriaveycomtoris-kitchenmaple-cinnamon-roasted-butternut-squash7DMDtjEEzgrOGEgA99

THE LITE SIDE

Itrsquos time to rethink your role models Choosing positive role models that are healthy happy and most importantly real will help you feel good about who you are and inspire you to take steps toward a fulfilling life

Change your thoughts and you can change the world

-Norman Vincent Peale

Egg muffin from lincoln co-op food prep12 eggs frac14 cup non fat milkfrac34 cup diced tomatoes frac12 cup diced onions1 cup chopped spinach

bull Preheat oven to 350 degrees Fahrenheit bull Grease a muffin tin with cooking spray bull In a large bowl whisk together eggs milk and salt and

pepper to tastebull Stir in spinach tomatoes and onionsbull Pour the egg mixture into 12 muffin cups and bake for

20-25 minutes until egg mixture is cooked through bull Remove from the oven and let cool for 5 minutes

before removing the egg muffins with a knife bull To freeze put fully cooked muffin in a resealable bag

Freeze up to 1 month bull To reheat microwave muffins for 45 minutes or until

thawed

Page 2: empowering fitness and nutrition€¦ · Three, twenty-minute fitness and nutrition classes offered an educational bent to the day including a blood-pumping boot camp, breathing and

2 | FALL wwwfitandfoodconnectionorgwwwfitandfoodconnectionorg

has chosen FAFC as a partner in its community-based social impact program Here to Be

When asked about their decision lululemon repre-sentative Keri Allison noted ldquoWe chose FAFC be-cause of their clear dedication to elevating the lives of the people that make up our STL community Our Here To Be partners are leaders in our community who go above and beyond to bring health wellness yoga meditation and mindfulness to underserved communities and FAFC does just that We love the approach they take with education around food and overall healthy living FAFC is paving the way for more organizations and more people to take a stand and make a differencerdquo

Thank you lululemon for your support Every invest-ment made into FAFC results in a direct and positive impact on the communities that make up the broad-est possible spectrum of economic levels in northern St Louis

innovative Cyclebar fundraiser is a winner

A candlelit room hors drsquooevres and cocktails were the backdrop for what co-founder Joy Milner dubbed as one of the coolest things she has experienced since starting FAFC This kind of atmosphere may conjure images of an evening wedding reception but those in attendance of this out-of-the-box fundraiser came to sweat as much as they did to celebrate

FOX 2 segments feature FAFCFAFC was invited to be a guest on The Morning Show with Kim Hudson to plug our Annual Wellness Event on November 8th Directors Gabi Cole and Joy Milner showed how 5 minutes of exercising in your home or office can help you meet your health goals

John Meyer FAFCrsquos fitness coach demonstrated exercises with 35 pound butternut squash and 8 pound water jugs Fitness student Lisa Watson whose life was transformed 5 years ago by FAFC helped lead the exercises and spread the message of how healthy practices can have a huge impact on daily living

Finally the segment concluded by using the 35 pound butternut squash to make a healthy recipe which can be found on page 8

LULELEMON annouces partnership with fafcWe are extremely proud and grateful to announce that athletic and clothing wear company lululemon

FIT AND FOOD HAPPENINGS

CONTINUED ON PaGe 7

FALL | 3 Donate | Refer a Family | Volunteer

The Food Assistant Program is a healthy pantry and delivery service that is housed in North County Jennings School District facility at 2545 Doorwood Drive St Louis Missouri We have grown tremendously this summer and fall and look forward to many more partnerships in the new year We feed an average of 15 families a week with a high of 20 families this averages at about 60-80 people a week Pantry operates every Sunday from 1230-2pm when deliveries take place

We have a group wonderful volunteers that pick up food dona-tions sort and deliver food every week Lexi Harris Marquita Har-ris Shawn Shramek Christine McDuffie and Lauren Hutchings are all regular volunteers

We have partnered with St Trinity Lutheran Church in south St Louis City by bringing a 3 Sat-urday seminar including healthy living with physical activity meal preparation and cooking demonstra-tion with items from the pantry taught by Co Directors Gabi Cole and Joy Millner and volunteer chef Denyse Hill We look forward to adding regular sessions to the 2018 cal-endar to strengthen this partnership

Additionally we started monthly meal prep demonstrations for our food assistance clients to educate the community on whole foods and how to prepare meals at home Our first session started on August 27th at our pantry We prepared cheesy brown rice with squash and zuc-chini fruit salad and cucumber salad We demonstrated cutting eggplant and pineapple all items we receive and distribute from our pantry

To learn more about the Food Assistance Program visit wwwfitandfoodconnectionorg or contact Gabi Cole at gcolefitand-foodconnectionorg

PROGRAM SPOTLIGHTSorganic garden

growing fresh produce in the food deserts of Northern St LouisThe FAFC garden is located at 4846 St Louis Ave in north city St Louis We have finished another season of the 3 phases of fully completing the gardenrsquos development We have completed fencing and signage built shed and greenhouse and added benches and chairs Volunteers came each week to weed harvest and build raise beds Lexi Harris Shelby Easley Jo Hitchcock and Jessica Carter are all regular volunteers this season Kids in the neighborhood have joined the team and come help and learn about growing food

We grew tomatoes cabbage peppers onions and asparagus each week which was a used in our Food Assistance Program and Monday night Group Fitness class In addition we would like to extend a great thank you to Farmer David Urban Harvest and Metro Market for Donating crop such as squash peppers and greens to the FAFCs Food Assistance program Each week these crops were delivered to families used for nutritionl edcucation and cooking classes

For more information on the Organic Garden Program visit wwwfitandfoodconnectionorg or contact Gabi Cole at gcolefitandfood-connectionorg

FOOD ASSISTANCEdelivering weekly groceries to those in need

4 | FALL wwwfitandfoodconnectionorgwwwfitandfoodconnectionorg

John Meyer created stars at Star Residence in Jennings through a partnership with A Caring Plus

Joy Miliner and John Meyer gave a seminar for Caring Plus at their Star Residence facility Joy introduced FAFC and provided information on nutri-tion John summarized the 5 Basic Movements used in Activities of Daily Living They finished with demonstrations and Q amp A It was such a hit that the Director of Caring Plus contacted FAFC shortly after the presentation to ask if John could present a bi-weekly course on the 5 Basic movements she also offered use of the facilityrsquos fitness center John happily agreed to do it and was able to commit to it until 11117

The sessions started with Q amp A on fitness and nutrition followed by five minutes of stretching and then the movement exercises Initially they used hand weights for the pushing and pulling but later transitioned to using the fitness center The resi-dents became so comfortable in the fitness center that they were often already working out when John arrived

John had never conducted the 5 Basic Movements program with that many clients It soon became obvious that for the program to be a success he needed to identify and train a few residents who

could take over the training after his departure on 11-1-17 Fortunately a few residents stood out and John was able to train them to be leaders There-fore the group became self-sustainable spreading the message of the 5 Basic Movements program within the residential facility We consider this a great success

Three Part Emotional Freedom Techniques (EFT) Series

Ginny Myers owner of Be Well With Ginny M has been a Holistic Health Coach EFT Practitioner and Joy Activist since 2009 Her mission is to educate motivate and inspire women from all walks of life to come back home to themselves through the practice of authentic self love In this three-part EFT series held at Gore Community Education Center in

Jennings Ginny provided class participants with an introduction to EFT and then delved into specific areas of interest

The 90-minute classes focused on areas such as EFT for Eating and Weight Loss and EFT for PainIn-jury and Surgery Recovery For those of you who are scratching your heads right now EFT is like a do-it-yourself acupuncture (without the needles) mixed with a little psychology It influences the cells in your body to release stress chemicals that accumu-late on a daily basis fears and phobias traumatic memories and limiting emotions or beliefs

The goal of the series was to empower people to heal themselves and their lives They were taught how to achieve results using their own two hands through the simple yet effective stress-reduction technique of Tapping Participants learned the basics of EFT including the ldquotapping pointsrdquo and

GROUP FIToffering a variety of classes for healthy movement

FALL | 5 Donate | Refer a Family | Volunteer

where they are located on the body how to choose effective ldquotargetsrdquo (or problems) to tap on and how to combine physical tapping on the body with effec-tive target statements to produce noticeable results

Materials and handouts were provided so partici-pants could practice EFT on their own at home Additional information can be found on Ginnyrsquos web-site httpbewellwithginnymcompageseft

Tennis Program Conclusion

The purpose of the tennis program is to teach basic tennis skills and through playing tennis re-mind members of the class that fitness can be fun Letrsquos face it many of us hear the term ldquofitnessrdquo and we are either filled with guilt over rummaging through our kidsrsquo Halloween candy after bedtime or dread at the thought of an hour on a stairmas-ter We have to remember that fitness isnrsquot a bad word We can work exercise into our daily lives in creative and fun ways - ways that make us forget that wersquore exercising

The program has been running every June-August for the past three years and we hope it will con-tinue for years to come Members have learned to hit basic tennis strokes including a serve and have gained an understanding of the rules and scoring of singles and doubles play Let their success be a mo-tivating factor for you to put down that Snickers bar and the remote and get moving Thanks to Harold Webb for donating all racquets and instruction for another successful season

GROUP Nutrition

Four-part Weight Loss series at Lincoln University Cooperative ExtensionThirty-five participants of Christian Northeast Hos-pitalrsquos ldquoBiggest Loserrdquo program came out for our four part series on weight loss FAFCrsquos Liam taught the first three classes He provided students with extensive informa-tion on setting attain-able goals and stressed the im-portance of being realistic about the slow pro-cess of losing weight Sure it would be great to fit into that favorite pair of jeans again by next week but wouldnrsquot you like to still be wearing them a year from now Realistic weight loss plans produce sus-tainable results

The fourth class was taught by Joy Millner Joy discussed the importance of meal planning and food preparation She provided a grocery list of items that she recommends keeping in stock in the refrigerator and freezer in order to have healthy foods ready throughout the week It is so easy to get home from a long day of work and just grab a bag of chips and some dip to curb hunger Having food pre-pared in advance andor using recipes that donrsquot require twenty exotic ingredients and an hour of prep time radically reduces those unwanted empty calories that accumulate when we munch instead of dine The students actually did their own food prep and went home with an egg muffin among other things

Thank you Liam and Joy for giving your time to teach and empower others

offering seminars on healthy eating

6 | FALL wwwfitandfoodconnectionorgwwwfitandfoodconnectionorg

Katie Jastrzab found FAFC through Volunteermatchorg and has been writing and editing the FAFCrsquos quarterly newsletter for the past year She loves listening to cli-entsrsquo stories about how the Fit and Food Connection has changed their lives She is currently studying nutrition at Buffalo State College in New York working towards her degree as a Registered Dietitian

In her free time Katie loves to cook healthy recipes for her family hike with her dog Penny and volun-teer in the Buffalo community

John Mayer is FAFCrsquos person-al trainer After 30 years of Industrial Sales Management and teaching Marketing at Lindenwood University John decided to follow his lifelong interest in physical fitness by becoming a Certified Personal Trainer and Certified Senior Fitness Specialist

John enjoyed working as a personal trainer in a large health club However he has a special appreciation for the gratitude of clients who he trains in their own homes John has a visible passion for changing his clientrsquos relationship with exercise and physical activity He helps them realize that being physically fit can have tangible practical and positive effects on their daily lives - effects that last a lifetime John says ldquoWhen I am successful it is truly rewarding and makes all the effort worthwhilerdquo Thank you John for changing the lives our clients

volunteer spotlight Katie jastrzab

volunteer spotlight John Meyer

one on one

ldquoI started working with Vanessa on 9-1-17 After reviewing her medical history and conducting a physical assessment I began the 5 Basic Move-ments Program in her home Veersquos nutrition-ist Jennifer and I (her personal trainer) worked hard to help her meet her goals As Vee continued to get stronger we increased her hand weights from 5 to 10 pounds We worked together to overcome Veersquos fears by providing challenges that would lead to continued success We eventually added knee push-ups planks and ab carver to her workout I think her appearance has changed

On 10-8-17 Vanessa participated in the FAFC CycleBar event and rode for the entire hour She was surprised to learn she could do something so strenuous but her hard work was clearly paying off

From the first day we met Vee was ready to commit to a healthy lifestyle when she set her goals she stuck to them For example she made a commitment to reduce her fast-food intake and this reduced the number of calories she derived from fat and sugar Jennifer took Vanessa to the grocery store to educate her and did food prep sessions within her home With her nutrition intake improving and by increasing physical activity she was able to lose over 10 pounds in two weeks

Veersquos biggest accomplishment was becoming mindful of her eating choices She now knows she can eat out without compromising nutrition by opting for healthier menu items FAFCrsquos One on One team is so very proud to work with Vee Because of her hard work and dedi-cation to a healthy lifestyle Vee earned her Empower-ment Certificate from FAFCrdquo

-John Meyer FAFC Personal Trainer

providing individual fitness and nutrition consultations

FALL | 7 Donate | Refer a Family | Volunteer

about usBack in 2013 two local nutrition-based orga-nizations - The Food Place and Living Joy-fully - joined forces to form the Fit and Food Connection The FAFC makes healthy living resources available to families in need throughout Northern St Louis City and County Our programs include free group and individual fitness nutrition education food assis-tance and community gardening The combination is our dynamic solution to address generational povertyrsquos impact on health

We are passionate about empowering individuals through confidence and smiles We invite those in our community who feel the same to join us

OUR MISSIONTo provide healthy living resources through Food

Assistance Physical Fitness and Nutrition to families in need throughout Northern St Louis City and County

follow us on

For More Informationinfofitandfoodconnectionorg | 3143122746

The fundraiser was located at CycleBar Creve Coeur which asks its customers ldquoAre you ready to rock your riderdquo and provides them with complimentary shoes water bottles and snacks Perhaps then itrsquos no surprise that on October 8 2017 they provided FAFC with a venue to raise awareness of our services and to raise funds for our ongoing efforts to bring healthy-living resources to low-income families throughout St Louis

whole foods offers customers an opportunity to donate to fafc

July August and September were fruitful months for FAFC thanks to Whole Foodsrsquo One Dime at a Time program Every customer who brought their own grocery bags was given the choice to receive 10 cents off per bag or to donate it to FAFC This partnership presented a win-win for FAFC Whole Foods the environment and the customer who got to leave feeling like they made a differencemdashwhich they did

FAFC welcomed the partnership with Whole Foods because of our similar values revolving around a mission to promote a healthier St Louis Subsequently we sponsored an outreach table at Whole Foods to connect with customers and share the message of healthy living Our volunteer chef Laura Ahlstrom even taught a series of cooking classes for children The classes allowed these young chefs to learn about nutrition with their parents while being in a fun hands-on environment The class made natural fruit roll-ups protein rich afterschool snacks breakfast smoothies do it yourself popsicles and more

In addition Whole Foods has graciously helped with catering some of our fundraisers We look forward to nurturing our partnership by holding more cooking classes and other related events in the Whole Foods kitchen with their fantastic team

CONTINUED from PaGe 2

IF YOU WOULD LIKE TO CONTRIBUTE TO CHANGING THE LIVES OF

PEOPLE LIKE VEE OR OTHERS IN PROGRAMS LIKE CARING PLUS

CLICK HERE OR GO TO WWWFITANDFOODCONNECTIONORGDONATE TO HELP US CREATE HEALTHY PEOPLE

IN OUR COMMUNITY

8 | FALL wwwfitandfoodconnectionorg

Maple Cinnamon Roasted Butternut SquashPrep Time 5 Minutes Cook Time 35 Minutes Total Time 40 Minutes Servings 6

8 cups cubed butternut squash (peeled and seeded) about 3 lbs of peeled cubes 2 tbsp extra virgin olive oil 2 tbsp maple syrup frac12 tsp salt frac12 tsp cinnamon 2 pinches cayenne

Preheat oven to 425 degrees If you are breaking down a whole butternut squash for this recipe rather than buying the prepared peeled cubes you will need a large squash (or two smaller squashes) totaling about 3 lbs 3 oz in weight to produce the correct amount of peeled cubes For details on how to prepare squash for roasting see this post httpsto-riaveycomhow-toall-about-butternut-squash-how-to-peel-seed-slice-and-prepare

Line 2 baking sheets with foil (optional-- pro-tects baking sheet when the sugars caramel-ize so it wonrsquot be stickyhard to clean) Spread out the cubes on the baking sheets Drizzle the squash on each baking sheet of squash with 1 tbsp olive oil and 1 tbsp maple syrup (2 tbsp olive oil and 2 tbsp maple syrup total) Sprinkle each baking sheet evenly with frac14 tsp salt frac14 tsp cinnamon and a pinch of cayenne (frac12 tsp salt frac12 tsp cinnamon 2 pinches cayenne total) Toss the squash on the sheets with clean hands to coat evenly Roast the sheets of squash for about 30 minutes switching the baking sheets on their racks halfway through cooking till the largest piece of squash is tender all the way through Remove the baking sheets from the oven and turn on the broiler Take turns placing each baking sheet under the broiler for 1-2 min-utes longer to caramelize (the squash should be golden brown-- careful it will brown very fast-- donrsquot let it burn) Serve warm

See the full posthttpstoriaveycomtoris-kitchenmaple-cinnamon-roasted-butternut-squash7DMDtjEEzgrOGEgA99

THE LITE SIDE

Itrsquos time to rethink your role models Choosing positive role models that are healthy happy and most importantly real will help you feel good about who you are and inspire you to take steps toward a fulfilling life

Change your thoughts and you can change the world

-Norman Vincent Peale

Egg muffin from lincoln co-op food prep12 eggs frac14 cup non fat milkfrac34 cup diced tomatoes frac12 cup diced onions1 cup chopped spinach

bull Preheat oven to 350 degrees Fahrenheit bull Grease a muffin tin with cooking spray bull In a large bowl whisk together eggs milk and salt and

pepper to tastebull Stir in spinach tomatoes and onionsbull Pour the egg mixture into 12 muffin cups and bake for

20-25 minutes until egg mixture is cooked through bull Remove from the oven and let cool for 5 minutes

before removing the egg muffins with a knife bull To freeze put fully cooked muffin in a resealable bag

Freeze up to 1 month bull To reheat microwave muffins for 45 minutes or until

thawed

Page 3: empowering fitness and nutrition€¦ · Three, twenty-minute fitness and nutrition classes offered an educational bent to the day including a blood-pumping boot camp, breathing and

FALL | 3 Donate | Refer a Family | Volunteer

The Food Assistant Program is a healthy pantry and delivery service that is housed in North County Jennings School District facility at 2545 Doorwood Drive St Louis Missouri We have grown tremendously this summer and fall and look forward to many more partnerships in the new year We feed an average of 15 families a week with a high of 20 families this averages at about 60-80 people a week Pantry operates every Sunday from 1230-2pm when deliveries take place

We have a group wonderful volunteers that pick up food dona-tions sort and deliver food every week Lexi Harris Marquita Har-ris Shawn Shramek Christine McDuffie and Lauren Hutchings are all regular volunteers

We have partnered with St Trinity Lutheran Church in south St Louis City by bringing a 3 Sat-urday seminar including healthy living with physical activity meal preparation and cooking demonstra-tion with items from the pantry taught by Co Directors Gabi Cole and Joy Millner and volunteer chef Denyse Hill We look forward to adding regular sessions to the 2018 cal-endar to strengthen this partnership

Additionally we started monthly meal prep demonstrations for our food assistance clients to educate the community on whole foods and how to prepare meals at home Our first session started on August 27th at our pantry We prepared cheesy brown rice with squash and zuc-chini fruit salad and cucumber salad We demonstrated cutting eggplant and pineapple all items we receive and distribute from our pantry

To learn more about the Food Assistance Program visit wwwfitandfoodconnectionorg or contact Gabi Cole at gcolefitand-foodconnectionorg

PROGRAM SPOTLIGHTSorganic garden

growing fresh produce in the food deserts of Northern St LouisThe FAFC garden is located at 4846 St Louis Ave in north city St Louis We have finished another season of the 3 phases of fully completing the gardenrsquos development We have completed fencing and signage built shed and greenhouse and added benches and chairs Volunteers came each week to weed harvest and build raise beds Lexi Harris Shelby Easley Jo Hitchcock and Jessica Carter are all regular volunteers this season Kids in the neighborhood have joined the team and come help and learn about growing food

We grew tomatoes cabbage peppers onions and asparagus each week which was a used in our Food Assistance Program and Monday night Group Fitness class In addition we would like to extend a great thank you to Farmer David Urban Harvest and Metro Market for Donating crop such as squash peppers and greens to the FAFCs Food Assistance program Each week these crops were delivered to families used for nutritionl edcucation and cooking classes

For more information on the Organic Garden Program visit wwwfitandfoodconnectionorg or contact Gabi Cole at gcolefitandfood-connectionorg

FOOD ASSISTANCEdelivering weekly groceries to those in need

4 | FALL wwwfitandfoodconnectionorgwwwfitandfoodconnectionorg

John Meyer created stars at Star Residence in Jennings through a partnership with A Caring Plus

Joy Miliner and John Meyer gave a seminar for Caring Plus at their Star Residence facility Joy introduced FAFC and provided information on nutri-tion John summarized the 5 Basic Movements used in Activities of Daily Living They finished with demonstrations and Q amp A It was such a hit that the Director of Caring Plus contacted FAFC shortly after the presentation to ask if John could present a bi-weekly course on the 5 Basic movements she also offered use of the facilityrsquos fitness center John happily agreed to do it and was able to commit to it until 11117

The sessions started with Q amp A on fitness and nutrition followed by five minutes of stretching and then the movement exercises Initially they used hand weights for the pushing and pulling but later transitioned to using the fitness center The resi-dents became so comfortable in the fitness center that they were often already working out when John arrived

John had never conducted the 5 Basic Movements program with that many clients It soon became obvious that for the program to be a success he needed to identify and train a few residents who

could take over the training after his departure on 11-1-17 Fortunately a few residents stood out and John was able to train them to be leaders There-fore the group became self-sustainable spreading the message of the 5 Basic Movements program within the residential facility We consider this a great success

Three Part Emotional Freedom Techniques (EFT) Series

Ginny Myers owner of Be Well With Ginny M has been a Holistic Health Coach EFT Practitioner and Joy Activist since 2009 Her mission is to educate motivate and inspire women from all walks of life to come back home to themselves through the practice of authentic self love In this three-part EFT series held at Gore Community Education Center in

Jennings Ginny provided class participants with an introduction to EFT and then delved into specific areas of interest

The 90-minute classes focused on areas such as EFT for Eating and Weight Loss and EFT for PainIn-jury and Surgery Recovery For those of you who are scratching your heads right now EFT is like a do-it-yourself acupuncture (without the needles) mixed with a little psychology It influences the cells in your body to release stress chemicals that accumu-late on a daily basis fears and phobias traumatic memories and limiting emotions or beliefs

The goal of the series was to empower people to heal themselves and their lives They were taught how to achieve results using their own two hands through the simple yet effective stress-reduction technique of Tapping Participants learned the basics of EFT including the ldquotapping pointsrdquo and

GROUP FIToffering a variety of classes for healthy movement

FALL | 5 Donate | Refer a Family | Volunteer

where they are located on the body how to choose effective ldquotargetsrdquo (or problems) to tap on and how to combine physical tapping on the body with effec-tive target statements to produce noticeable results

Materials and handouts were provided so partici-pants could practice EFT on their own at home Additional information can be found on Ginnyrsquos web-site httpbewellwithginnymcompageseft

Tennis Program Conclusion

The purpose of the tennis program is to teach basic tennis skills and through playing tennis re-mind members of the class that fitness can be fun Letrsquos face it many of us hear the term ldquofitnessrdquo and we are either filled with guilt over rummaging through our kidsrsquo Halloween candy after bedtime or dread at the thought of an hour on a stairmas-ter We have to remember that fitness isnrsquot a bad word We can work exercise into our daily lives in creative and fun ways - ways that make us forget that wersquore exercising

The program has been running every June-August for the past three years and we hope it will con-tinue for years to come Members have learned to hit basic tennis strokes including a serve and have gained an understanding of the rules and scoring of singles and doubles play Let their success be a mo-tivating factor for you to put down that Snickers bar and the remote and get moving Thanks to Harold Webb for donating all racquets and instruction for another successful season

GROUP Nutrition

Four-part Weight Loss series at Lincoln University Cooperative ExtensionThirty-five participants of Christian Northeast Hos-pitalrsquos ldquoBiggest Loserrdquo program came out for our four part series on weight loss FAFCrsquos Liam taught the first three classes He provided students with extensive informa-tion on setting attain-able goals and stressed the im-portance of being realistic about the slow pro-cess of losing weight Sure it would be great to fit into that favorite pair of jeans again by next week but wouldnrsquot you like to still be wearing them a year from now Realistic weight loss plans produce sus-tainable results

The fourth class was taught by Joy Millner Joy discussed the importance of meal planning and food preparation She provided a grocery list of items that she recommends keeping in stock in the refrigerator and freezer in order to have healthy foods ready throughout the week It is so easy to get home from a long day of work and just grab a bag of chips and some dip to curb hunger Having food pre-pared in advance andor using recipes that donrsquot require twenty exotic ingredients and an hour of prep time radically reduces those unwanted empty calories that accumulate when we munch instead of dine The students actually did their own food prep and went home with an egg muffin among other things

Thank you Liam and Joy for giving your time to teach and empower others

offering seminars on healthy eating

6 | FALL wwwfitandfoodconnectionorgwwwfitandfoodconnectionorg

Katie Jastrzab found FAFC through Volunteermatchorg and has been writing and editing the FAFCrsquos quarterly newsletter for the past year She loves listening to cli-entsrsquo stories about how the Fit and Food Connection has changed their lives She is currently studying nutrition at Buffalo State College in New York working towards her degree as a Registered Dietitian

In her free time Katie loves to cook healthy recipes for her family hike with her dog Penny and volun-teer in the Buffalo community

John Mayer is FAFCrsquos person-al trainer After 30 years of Industrial Sales Management and teaching Marketing at Lindenwood University John decided to follow his lifelong interest in physical fitness by becoming a Certified Personal Trainer and Certified Senior Fitness Specialist

John enjoyed working as a personal trainer in a large health club However he has a special appreciation for the gratitude of clients who he trains in their own homes John has a visible passion for changing his clientrsquos relationship with exercise and physical activity He helps them realize that being physically fit can have tangible practical and positive effects on their daily lives - effects that last a lifetime John says ldquoWhen I am successful it is truly rewarding and makes all the effort worthwhilerdquo Thank you John for changing the lives our clients

volunteer spotlight Katie jastrzab

volunteer spotlight John Meyer

one on one

ldquoI started working with Vanessa on 9-1-17 After reviewing her medical history and conducting a physical assessment I began the 5 Basic Move-ments Program in her home Veersquos nutrition-ist Jennifer and I (her personal trainer) worked hard to help her meet her goals As Vee continued to get stronger we increased her hand weights from 5 to 10 pounds We worked together to overcome Veersquos fears by providing challenges that would lead to continued success We eventually added knee push-ups planks and ab carver to her workout I think her appearance has changed

On 10-8-17 Vanessa participated in the FAFC CycleBar event and rode for the entire hour She was surprised to learn she could do something so strenuous but her hard work was clearly paying off

From the first day we met Vee was ready to commit to a healthy lifestyle when she set her goals she stuck to them For example she made a commitment to reduce her fast-food intake and this reduced the number of calories she derived from fat and sugar Jennifer took Vanessa to the grocery store to educate her and did food prep sessions within her home With her nutrition intake improving and by increasing physical activity she was able to lose over 10 pounds in two weeks

Veersquos biggest accomplishment was becoming mindful of her eating choices She now knows she can eat out without compromising nutrition by opting for healthier menu items FAFCrsquos One on One team is so very proud to work with Vee Because of her hard work and dedi-cation to a healthy lifestyle Vee earned her Empower-ment Certificate from FAFCrdquo

-John Meyer FAFC Personal Trainer

providing individual fitness and nutrition consultations

FALL | 7 Donate | Refer a Family | Volunteer

about usBack in 2013 two local nutrition-based orga-nizations - The Food Place and Living Joy-fully - joined forces to form the Fit and Food Connection The FAFC makes healthy living resources available to families in need throughout Northern St Louis City and County Our programs include free group and individual fitness nutrition education food assis-tance and community gardening The combination is our dynamic solution to address generational povertyrsquos impact on health

We are passionate about empowering individuals through confidence and smiles We invite those in our community who feel the same to join us

OUR MISSIONTo provide healthy living resources through Food

Assistance Physical Fitness and Nutrition to families in need throughout Northern St Louis City and County

follow us on

For More Informationinfofitandfoodconnectionorg | 3143122746

The fundraiser was located at CycleBar Creve Coeur which asks its customers ldquoAre you ready to rock your riderdquo and provides them with complimentary shoes water bottles and snacks Perhaps then itrsquos no surprise that on October 8 2017 they provided FAFC with a venue to raise awareness of our services and to raise funds for our ongoing efforts to bring healthy-living resources to low-income families throughout St Louis

whole foods offers customers an opportunity to donate to fafc

July August and September were fruitful months for FAFC thanks to Whole Foodsrsquo One Dime at a Time program Every customer who brought their own grocery bags was given the choice to receive 10 cents off per bag or to donate it to FAFC This partnership presented a win-win for FAFC Whole Foods the environment and the customer who got to leave feeling like they made a differencemdashwhich they did

FAFC welcomed the partnership with Whole Foods because of our similar values revolving around a mission to promote a healthier St Louis Subsequently we sponsored an outreach table at Whole Foods to connect with customers and share the message of healthy living Our volunteer chef Laura Ahlstrom even taught a series of cooking classes for children The classes allowed these young chefs to learn about nutrition with their parents while being in a fun hands-on environment The class made natural fruit roll-ups protein rich afterschool snacks breakfast smoothies do it yourself popsicles and more

In addition Whole Foods has graciously helped with catering some of our fundraisers We look forward to nurturing our partnership by holding more cooking classes and other related events in the Whole Foods kitchen with their fantastic team

CONTINUED from PaGe 2

IF YOU WOULD LIKE TO CONTRIBUTE TO CHANGING THE LIVES OF

PEOPLE LIKE VEE OR OTHERS IN PROGRAMS LIKE CARING PLUS

CLICK HERE OR GO TO WWWFITANDFOODCONNECTIONORGDONATE TO HELP US CREATE HEALTHY PEOPLE

IN OUR COMMUNITY

8 | FALL wwwfitandfoodconnectionorg

Maple Cinnamon Roasted Butternut SquashPrep Time 5 Minutes Cook Time 35 Minutes Total Time 40 Minutes Servings 6

8 cups cubed butternut squash (peeled and seeded) about 3 lbs of peeled cubes 2 tbsp extra virgin olive oil 2 tbsp maple syrup frac12 tsp salt frac12 tsp cinnamon 2 pinches cayenne

Preheat oven to 425 degrees If you are breaking down a whole butternut squash for this recipe rather than buying the prepared peeled cubes you will need a large squash (or two smaller squashes) totaling about 3 lbs 3 oz in weight to produce the correct amount of peeled cubes For details on how to prepare squash for roasting see this post httpsto-riaveycomhow-toall-about-butternut-squash-how-to-peel-seed-slice-and-prepare

Line 2 baking sheets with foil (optional-- pro-tects baking sheet when the sugars caramel-ize so it wonrsquot be stickyhard to clean) Spread out the cubes on the baking sheets Drizzle the squash on each baking sheet of squash with 1 tbsp olive oil and 1 tbsp maple syrup (2 tbsp olive oil and 2 tbsp maple syrup total) Sprinkle each baking sheet evenly with frac14 tsp salt frac14 tsp cinnamon and a pinch of cayenne (frac12 tsp salt frac12 tsp cinnamon 2 pinches cayenne total) Toss the squash on the sheets with clean hands to coat evenly Roast the sheets of squash for about 30 minutes switching the baking sheets on their racks halfway through cooking till the largest piece of squash is tender all the way through Remove the baking sheets from the oven and turn on the broiler Take turns placing each baking sheet under the broiler for 1-2 min-utes longer to caramelize (the squash should be golden brown-- careful it will brown very fast-- donrsquot let it burn) Serve warm

See the full posthttpstoriaveycomtoris-kitchenmaple-cinnamon-roasted-butternut-squash7DMDtjEEzgrOGEgA99

THE LITE SIDE

Itrsquos time to rethink your role models Choosing positive role models that are healthy happy and most importantly real will help you feel good about who you are and inspire you to take steps toward a fulfilling life

Change your thoughts and you can change the world

-Norman Vincent Peale

Egg muffin from lincoln co-op food prep12 eggs frac14 cup non fat milkfrac34 cup diced tomatoes frac12 cup diced onions1 cup chopped spinach

bull Preheat oven to 350 degrees Fahrenheit bull Grease a muffin tin with cooking spray bull In a large bowl whisk together eggs milk and salt and

pepper to tastebull Stir in spinach tomatoes and onionsbull Pour the egg mixture into 12 muffin cups and bake for

20-25 minutes until egg mixture is cooked through bull Remove from the oven and let cool for 5 minutes

before removing the egg muffins with a knife bull To freeze put fully cooked muffin in a resealable bag

Freeze up to 1 month bull To reheat microwave muffins for 45 minutes or until

thawed

Page 4: empowering fitness and nutrition€¦ · Three, twenty-minute fitness and nutrition classes offered an educational bent to the day including a blood-pumping boot camp, breathing and

4 | FALL wwwfitandfoodconnectionorgwwwfitandfoodconnectionorg

John Meyer created stars at Star Residence in Jennings through a partnership with A Caring Plus

Joy Miliner and John Meyer gave a seminar for Caring Plus at their Star Residence facility Joy introduced FAFC and provided information on nutri-tion John summarized the 5 Basic Movements used in Activities of Daily Living They finished with demonstrations and Q amp A It was such a hit that the Director of Caring Plus contacted FAFC shortly after the presentation to ask if John could present a bi-weekly course on the 5 Basic movements she also offered use of the facilityrsquos fitness center John happily agreed to do it and was able to commit to it until 11117

The sessions started with Q amp A on fitness and nutrition followed by five minutes of stretching and then the movement exercises Initially they used hand weights for the pushing and pulling but later transitioned to using the fitness center The resi-dents became so comfortable in the fitness center that they were often already working out when John arrived

John had never conducted the 5 Basic Movements program with that many clients It soon became obvious that for the program to be a success he needed to identify and train a few residents who

could take over the training after his departure on 11-1-17 Fortunately a few residents stood out and John was able to train them to be leaders There-fore the group became self-sustainable spreading the message of the 5 Basic Movements program within the residential facility We consider this a great success

Three Part Emotional Freedom Techniques (EFT) Series

Ginny Myers owner of Be Well With Ginny M has been a Holistic Health Coach EFT Practitioner and Joy Activist since 2009 Her mission is to educate motivate and inspire women from all walks of life to come back home to themselves through the practice of authentic self love In this three-part EFT series held at Gore Community Education Center in

Jennings Ginny provided class participants with an introduction to EFT and then delved into specific areas of interest

The 90-minute classes focused on areas such as EFT for Eating and Weight Loss and EFT for PainIn-jury and Surgery Recovery For those of you who are scratching your heads right now EFT is like a do-it-yourself acupuncture (without the needles) mixed with a little psychology It influences the cells in your body to release stress chemicals that accumu-late on a daily basis fears and phobias traumatic memories and limiting emotions or beliefs

The goal of the series was to empower people to heal themselves and their lives They were taught how to achieve results using their own two hands through the simple yet effective stress-reduction technique of Tapping Participants learned the basics of EFT including the ldquotapping pointsrdquo and

GROUP FIToffering a variety of classes for healthy movement

FALL | 5 Donate | Refer a Family | Volunteer

where they are located on the body how to choose effective ldquotargetsrdquo (or problems) to tap on and how to combine physical tapping on the body with effec-tive target statements to produce noticeable results

Materials and handouts were provided so partici-pants could practice EFT on their own at home Additional information can be found on Ginnyrsquos web-site httpbewellwithginnymcompageseft

Tennis Program Conclusion

The purpose of the tennis program is to teach basic tennis skills and through playing tennis re-mind members of the class that fitness can be fun Letrsquos face it many of us hear the term ldquofitnessrdquo and we are either filled with guilt over rummaging through our kidsrsquo Halloween candy after bedtime or dread at the thought of an hour on a stairmas-ter We have to remember that fitness isnrsquot a bad word We can work exercise into our daily lives in creative and fun ways - ways that make us forget that wersquore exercising

The program has been running every June-August for the past three years and we hope it will con-tinue for years to come Members have learned to hit basic tennis strokes including a serve and have gained an understanding of the rules and scoring of singles and doubles play Let their success be a mo-tivating factor for you to put down that Snickers bar and the remote and get moving Thanks to Harold Webb for donating all racquets and instruction for another successful season

GROUP Nutrition

Four-part Weight Loss series at Lincoln University Cooperative ExtensionThirty-five participants of Christian Northeast Hos-pitalrsquos ldquoBiggest Loserrdquo program came out for our four part series on weight loss FAFCrsquos Liam taught the first three classes He provided students with extensive informa-tion on setting attain-able goals and stressed the im-portance of being realistic about the slow pro-cess of losing weight Sure it would be great to fit into that favorite pair of jeans again by next week but wouldnrsquot you like to still be wearing them a year from now Realistic weight loss plans produce sus-tainable results

The fourth class was taught by Joy Millner Joy discussed the importance of meal planning and food preparation She provided a grocery list of items that she recommends keeping in stock in the refrigerator and freezer in order to have healthy foods ready throughout the week It is so easy to get home from a long day of work and just grab a bag of chips and some dip to curb hunger Having food pre-pared in advance andor using recipes that donrsquot require twenty exotic ingredients and an hour of prep time radically reduces those unwanted empty calories that accumulate when we munch instead of dine The students actually did their own food prep and went home with an egg muffin among other things

Thank you Liam and Joy for giving your time to teach and empower others

offering seminars on healthy eating

6 | FALL wwwfitandfoodconnectionorgwwwfitandfoodconnectionorg

Katie Jastrzab found FAFC through Volunteermatchorg and has been writing and editing the FAFCrsquos quarterly newsletter for the past year She loves listening to cli-entsrsquo stories about how the Fit and Food Connection has changed their lives She is currently studying nutrition at Buffalo State College in New York working towards her degree as a Registered Dietitian

In her free time Katie loves to cook healthy recipes for her family hike with her dog Penny and volun-teer in the Buffalo community

John Mayer is FAFCrsquos person-al trainer After 30 years of Industrial Sales Management and teaching Marketing at Lindenwood University John decided to follow his lifelong interest in physical fitness by becoming a Certified Personal Trainer and Certified Senior Fitness Specialist

John enjoyed working as a personal trainer in a large health club However he has a special appreciation for the gratitude of clients who he trains in their own homes John has a visible passion for changing his clientrsquos relationship with exercise and physical activity He helps them realize that being physically fit can have tangible practical and positive effects on their daily lives - effects that last a lifetime John says ldquoWhen I am successful it is truly rewarding and makes all the effort worthwhilerdquo Thank you John for changing the lives our clients

volunteer spotlight Katie jastrzab

volunteer spotlight John Meyer

one on one

ldquoI started working with Vanessa on 9-1-17 After reviewing her medical history and conducting a physical assessment I began the 5 Basic Move-ments Program in her home Veersquos nutrition-ist Jennifer and I (her personal trainer) worked hard to help her meet her goals As Vee continued to get stronger we increased her hand weights from 5 to 10 pounds We worked together to overcome Veersquos fears by providing challenges that would lead to continued success We eventually added knee push-ups planks and ab carver to her workout I think her appearance has changed

On 10-8-17 Vanessa participated in the FAFC CycleBar event and rode for the entire hour She was surprised to learn she could do something so strenuous but her hard work was clearly paying off

From the first day we met Vee was ready to commit to a healthy lifestyle when she set her goals she stuck to them For example she made a commitment to reduce her fast-food intake and this reduced the number of calories she derived from fat and sugar Jennifer took Vanessa to the grocery store to educate her and did food prep sessions within her home With her nutrition intake improving and by increasing physical activity she was able to lose over 10 pounds in two weeks

Veersquos biggest accomplishment was becoming mindful of her eating choices She now knows she can eat out without compromising nutrition by opting for healthier menu items FAFCrsquos One on One team is so very proud to work with Vee Because of her hard work and dedi-cation to a healthy lifestyle Vee earned her Empower-ment Certificate from FAFCrdquo

-John Meyer FAFC Personal Trainer

providing individual fitness and nutrition consultations

FALL | 7 Donate | Refer a Family | Volunteer

about usBack in 2013 two local nutrition-based orga-nizations - The Food Place and Living Joy-fully - joined forces to form the Fit and Food Connection The FAFC makes healthy living resources available to families in need throughout Northern St Louis City and County Our programs include free group and individual fitness nutrition education food assis-tance and community gardening The combination is our dynamic solution to address generational povertyrsquos impact on health

We are passionate about empowering individuals through confidence and smiles We invite those in our community who feel the same to join us

OUR MISSIONTo provide healthy living resources through Food

Assistance Physical Fitness and Nutrition to families in need throughout Northern St Louis City and County

follow us on

For More Informationinfofitandfoodconnectionorg | 3143122746

The fundraiser was located at CycleBar Creve Coeur which asks its customers ldquoAre you ready to rock your riderdquo and provides them with complimentary shoes water bottles and snacks Perhaps then itrsquos no surprise that on October 8 2017 they provided FAFC with a venue to raise awareness of our services and to raise funds for our ongoing efforts to bring healthy-living resources to low-income families throughout St Louis

whole foods offers customers an opportunity to donate to fafc

July August and September were fruitful months for FAFC thanks to Whole Foodsrsquo One Dime at a Time program Every customer who brought their own grocery bags was given the choice to receive 10 cents off per bag or to donate it to FAFC This partnership presented a win-win for FAFC Whole Foods the environment and the customer who got to leave feeling like they made a differencemdashwhich they did

FAFC welcomed the partnership with Whole Foods because of our similar values revolving around a mission to promote a healthier St Louis Subsequently we sponsored an outreach table at Whole Foods to connect with customers and share the message of healthy living Our volunteer chef Laura Ahlstrom even taught a series of cooking classes for children The classes allowed these young chefs to learn about nutrition with their parents while being in a fun hands-on environment The class made natural fruit roll-ups protein rich afterschool snacks breakfast smoothies do it yourself popsicles and more

In addition Whole Foods has graciously helped with catering some of our fundraisers We look forward to nurturing our partnership by holding more cooking classes and other related events in the Whole Foods kitchen with their fantastic team

CONTINUED from PaGe 2

IF YOU WOULD LIKE TO CONTRIBUTE TO CHANGING THE LIVES OF

PEOPLE LIKE VEE OR OTHERS IN PROGRAMS LIKE CARING PLUS

CLICK HERE OR GO TO WWWFITANDFOODCONNECTIONORGDONATE TO HELP US CREATE HEALTHY PEOPLE

IN OUR COMMUNITY

8 | FALL wwwfitandfoodconnectionorg

Maple Cinnamon Roasted Butternut SquashPrep Time 5 Minutes Cook Time 35 Minutes Total Time 40 Minutes Servings 6

8 cups cubed butternut squash (peeled and seeded) about 3 lbs of peeled cubes 2 tbsp extra virgin olive oil 2 tbsp maple syrup frac12 tsp salt frac12 tsp cinnamon 2 pinches cayenne

Preheat oven to 425 degrees If you are breaking down a whole butternut squash for this recipe rather than buying the prepared peeled cubes you will need a large squash (or two smaller squashes) totaling about 3 lbs 3 oz in weight to produce the correct amount of peeled cubes For details on how to prepare squash for roasting see this post httpsto-riaveycomhow-toall-about-butternut-squash-how-to-peel-seed-slice-and-prepare

Line 2 baking sheets with foil (optional-- pro-tects baking sheet when the sugars caramel-ize so it wonrsquot be stickyhard to clean) Spread out the cubes on the baking sheets Drizzle the squash on each baking sheet of squash with 1 tbsp olive oil and 1 tbsp maple syrup (2 tbsp olive oil and 2 tbsp maple syrup total) Sprinkle each baking sheet evenly with frac14 tsp salt frac14 tsp cinnamon and a pinch of cayenne (frac12 tsp salt frac12 tsp cinnamon 2 pinches cayenne total) Toss the squash on the sheets with clean hands to coat evenly Roast the sheets of squash for about 30 minutes switching the baking sheets on their racks halfway through cooking till the largest piece of squash is tender all the way through Remove the baking sheets from the oven and turn on the broiler Take turns placing each baking sheet under the broiler for 1-2 min-utes longer to caramelize (the squash should be golden brown-- careful it will brown very fast-- donrsquot let it burn) Serve warm

See the full posthttpstoriaveycomtoris-kitchenmaple-cinnamon-roasted-butternut-squash7DMDtjEEzgrOGEgA99

THE LITE SIDE

Itrsquos time to rethink your role models Choosing positive role models that are healthy happy and most importantly real will help you feel good about who you are and inspire you to take steps toward a fulfilling life

Change your thoughts and you can change the world

-Norman Vincent Peale

Egg muffin from lincoln co-op food prep12 eggs frac14 cup non fat milkfrac34 cup diced tomatoes frac12 cup diced onions1 cup chopped spinach

bull Preheat oven to 350 degrees Fahrenheit bull Grease a muffin tin with cooking spray bull In a large bowl whisk together eggs milk and salt and

pepper to tastebull Stir in spinach tomatoes and onionsbull Pour the egg mixture into 12 muffin cups and bake for

20-25 minutes until egg mixture is cooked through bull Remove from the oven and let cool for 5 minutes

before removing the egg muffins with a knife bull To freeze put fully cooked muffin in a resealable bag

Freeze up to 1 month bull To reheat microwave muffins for 45 minutes or until

thawed

Page 5: empowering fitness and nutrition€¦ · Three, twenty-minute fitness and nutrition classes offered an educational bent to the day including a blood-pumping boot camp, breathing and

FALL | 5 Donate | Refer a Family | Volunteer

where they are located on the body how to choose effective ldquotargetsrdquo (or problems) to tap on and how to combine physical tapping on the body with effec-tive target statements to produce noticeable results

Materials and handouts were provided so partici-pants could practice EFT on their own at home Additional information can be found on Ginnyrsquos web-site httpbewellwithginnymcompageseft

Tennis Program Conclusion

The purpose of the tennis program is to teach basic tennis skills and through playing tennis re-mind members of the class that fitness can be fun Letrsquos face it many of us hear the term ldquofitnessrdquo and we are either filled with guilt over rummaging through our kidsrsquo Halloween candy after bedtime or dread at the thought of an hour on a stairmas-ter We have to remember that fitness isnrsquot a bad word We can work exercise into our daily lives in creative and fun ways - ways that make us forget that wersquore exercising

The program has been running every June-August for the past three years and we hope it will con-tinue for years to come Members have learned to hit basic tennis strokes including a serve and have gained an understanding of the rules and scoring of singles and doubles play Let their success be a mo-tivating factor for you to put down that Snickers bar and the remote and get moving Thanks to Harold Webb for donating all racquets and instruction for another successful season

GROUP Nutrition

Four-part Weight Loss series at Lincoln University Cooperative ExtensionThirty-five participants of Christian Northeast Hos-pitalrsquos ldquoBiggest Loserrdquo program came out for our four part series on weight loss FAFCrsquos Liam taught the first three classes He provided students with extensive informa-tion on setting attain-able goals and stressed the im-portance of being realistic about the slow pro-cess of losing weight Sure it would be great to fit into that favorite pair of jeans again by next week but wouldnrsquot you like to still be wearing them a year from now Realistic weight loss plans produce sus-tainable results

The fourth class was taught by Joy Millner Joy discussed the importance of meal planning and food preparation She provided a grocery list of items that she recommends keeping in stock in the refrigerator and freezer in order to have healthy foods ready throughout the week It is so easy to get home from a long day of work and just grab a bag of chips and some dip to curb hunger Having food pre-pared in advance andor using recipes that donrsquot require twenty exotic ingredients and an hour of prep time radically reduces those unwanted empty calories that accumulate when we munch instead of dine The students actually did their own food prep and went home with an egg muffin among other things

Thank you Liam and Joy for giving your time to teach and empower others

offering seminars on healthy eating

6 | FALL wwwfitandfoodconnectionorgwwwfitandfoodconnectionorg

Katie Jastrzab found FAFC through Volunteermatchorg and has been writing and editing the FAFCrsquos quarterly newsletter for the past year She loves listening to cli-entsrsquo stories about how the Fit and Food Connection has changed their lives She is currently studying nutrition at Buffalo State College in New York working towards her degree as a Registered Dietitian

In her free time Katie loves to cook healthy recipes for her family hike with her dog Penny and volun-teer in the Buffalo community

John Mayer is FAFCrsquos person-al trainer After 30 years of Industrial Sales Management and teaching Marketing at Lindenwood University John decided to follow his lifelong interest in physical fitness by becoming a Certified Personal Trainer and Certified Senior Fitness Specialist

John enjoyed working as a personal trainer in a large health club However he has a special appreciation for the gratitude of clients who he trains in their own homes John has a visible passion for changing his clientrsquos relationship with exercise and physical activity He helps them realize that being physically fit can have tangible practical and positive effects on their daily lives - effects that last a lifetime John says ldquoWhen I am successful it is truly rewarding and makes all the effort worthwhilerdquo Thank you John for changing the lives our clients

volunteer spotlight Katie jastrzab

volunteer spotlight John Meyer

one on one

ldquoI started working with Vanessa on 9-1-17 After reviewing her medical history and conducting a physical assessment I began the 5 Basic Move-ments Program in her home Veersquos nutrition-ist Jennifer and I (her personal trainer) worked hard to help her meet her goals As Vee continued to get stronger we increased her hand weights from 5 to 10 pounds We worked together to overcome Veersquos fears by providing challenges that would lead to continued success We eventually added knee push-ups planks and ab carver to her workout I think her appearance has changed

On 10-8-17 Vanessa participated in the FAFC CycleBar event and rode for the entire hour She was surprised to learn she could do something so strenuous but her hard work was clearly paying off

From the first day we met Vee was ready to commit to a healthy lifestyle when she set her goals she stuck to them For example she made a commitment to reduce her fast-food intake and this reduced the number of calories she derived from fat and sugar Jennifer took Vanessa to the grocery store to educate her and did food prep sessions within her home With her nutrition intake improving and by increasing physical activity she was able to lose over 10 pounds in two weeks

Veersquos biggest accomplishment was becoming mindful of her eating choices She now knows she can eat out without compromising nutrition by opting for healthier menu items FAFCrsquos One on One team is so very proud to work with Vee Because of her hard work and dedi-cation to a healthy lifestyle Vee earned her Empower-ment Certificate from FAFCrdquo

-John Meyer FAFC Personal Trainer

providing individual fitness and nutrition consultations

FALL | 7 Donate | Refer a Family | Volunteer

about usBack in 2013 two local nutrition-based orga-nizations - The Food Place and Living Joy-fully - joined forces to form the Fit and Food Connection The FAFC makes healthy living resources available to families in need throughout Northern St Louis City and County Our programs include free group and individual fitness nutrition education food assis-tance and community gardening The combination is our dynamic solution to address generational povertyrsquos impact on health

We are passionate about empowering individuals through confidence and smiles We invite those in our community who feel the same to join us

OUR MISSIONTo provide healthy living resources through Food

Assistance Physical Fitness and Nutrition to families in need throughout Northern St Louis City and County

follow us on

For More Informationinfofitandfoodconnectionorg | 3143122746

The fundraiser was located at CycleBar Creve Coeur which asks its customers ldquoAre you ready to rock your riderdquo and provides them with complimentary shoes water bottles and snacks Perhaps then itrsquos no surprise that on October 8 2017 they provided FAFC with a venue to raise awareness of our services and to raise funds for our ongoing efforts to bring healthy-living resources to low-income families throughout St Louis

whole foods offers customers an opportunity to donate to fafc

July August and September were fruitful months for FAFC thanks to Whole Foodsrsquo One Dime at a Time program Every customer who brought their own grocery bags was given the choice to receive 10 cents off per bag or to donate it to FAFC This partnership presented a win-win for FAFC Whole Foods the environment and the customer who got to leave feeling like they made a differencemdashwhich they did

FAFC welcomed the partnership with Whole Foods because of our similar values revolving around a mission to promote a healthier St Louis Subsequently we sponsored an outreach table at Whole Foods to connect with customers and share the message of healthy living Our volunteer chef Laura Ahlstrom even taught a series of cooking classes for children The classes allowed these young chefs to learn about nutrition with their parents while being in a fun hands-on environment The class made natural fruit roll-ups protein rich afterschool snacks breakfast smoothies do it yourself popsicles and more

In addition Whole Foods has graciously helped with catering some of our fundraisers We look forward to nurturing our partnership by holding more cooking classes and other related events in the Whole Foods kitchen with their fantastic team

CONTINUED from PaGe 2

IF YOU WOULD LIKE TO CONTRIBUTE TO CHANGING THE LIVES OF

PEOPLE LIKE VEE OR OTHERS IN PROGRAMS LIKE CARING PLUS

CLICK HERE OR GO TO WWWFITANDFOODCONNECTIONORGDONATE TO HELP US CREATE HEALTHY PEOPLE

IN OUR COMMUNITY

8 | FALL wwwfitandfoodconnectionorg

Maple Cinnamon Roasted Butternut SquashPrep Time 5 Minutes Cook Time 35 Minutes Total Time 40 Minutes Servings 6

8 cups cubed butternut squash (peeled and seeded) about 3 lbs of peeled cubes 2 tbsp extra virgin olive oil 2 tbsp maple syrup frac12 tsp salt frac12 tsp cinnamon 2 pinches cayenne

Preheat oven to 425 degrees If you are breaking down a whole butternut squash for this recipe rather than buying the prepared peeled cubes you will need a large squash (or two smaller squashes) totaling about 3 lbs 3 oz in weight to produce the correct amount of peeled cubes For details on how to prepare squash for roasting see this post httpsto-riaveycomhow-toall-about-butternut-squash-how-to-peel-seed-slice-and-prepare

Line 2 baking sheets with foil (optional-- pro-tects baking sheet when the sugars caramel-ize so it wonrsquot be stickyhard to clean) Spread out the cubes on the baking sheets Drizzle the squash on each baking sheet of squash with 1 tbsp olive oil and 1 tbsp maple syrup (2 tbsp olive oil and 2 tbsp maple syrup total) Sprinkle each baking sheet evenly with frac14 tsp salt frac14 tsp cinnamon and a pinch of cayenne (frac12 tsp salt frac12 tsp cinnamon 2 pinches cayenne total) Toss the squash on the sheets with clean hands to coat evenly Roast the sheets of squash for about 30 minutes switching the baking sheets on their racks halfway through cooking till the largest piece of squash is tender all the way through Remove the baking sheets from the oven and turn on the broiler Take turns placing each baking sheet under the broiler for 1-2 min-utes longer to caramelize (the squash should be golden brown-- careful it will brown very fast-- donrsquot let it burn) Serve warm

See the full posthttpstoriaveycomtoris-kitchenmaple-cinnamon-roasted-butternut-squash7DMDtjEEzgrOGEgA99

THE LITE SIDE

Itrsquos time to rethink your role models Choosing positive role models that are healthy happy and most importantly real will help you feel good about who you are and inspire you to take steps toward a fulfilling life

Change your thoughts and you can change the world

-Norman Vincent Peale

Egg muffin from lincoln co-op food prep12 eggs frac14 cup non fat milkfrac34 cup diced tomatoes frac12 cup diced onions1 cup chopped spinach

bull Preheat oven to 350 degrees Fahrenheit bull Grease a muffin tin with cooking spray bull In a large bowl whisk together eggs milk and salt and

pepper to tastebull Stir in spinach tomatoes and onionsbull Pour the egg mixture into 12 muffin cups and bake for

20-25 minutes until egg mixture is cooked through bull Remove from the oven and let cool for 5 minutes

before removing the egg muffins with a knife bull To freeze put fully cooked muffin in a resealable bag

Freeze up to 1 month bull To reheat microwave muffins for 45 minutes or until

thawed

Page 6: empowering fitness and nutrition€¦ · Three, twenty-minute fitness and nutrition classes offered an educational bent to the day including a blood-pumping boot camp, breathing and

6 | FALL wwwfitandfoodconnectionorgwwwfitandfoodconnectionorg

Katie Jastrzab found FAFC through Volunteermatchorg and has been writing and editing the FAFCrsquos quarterly newsletter for the past year She loves listening to cli-entsrsquo stories about how the Fit and Food Connection has changed their lives She is currently studying nutrition at Buffalo State College in New York working towards her degree as a Registered Dietitian

In her free time Katie loves to cook healthy recipes for her family hike with her dog Penny and volun-teer in the Buffalo community

John Mayer is FAFCrsquos person-al trainer After 30 years of Industrial Sales Management and teaching Marketing at Lindenwood University John decided to follow his lifelong interest in physical fitness by becoming a Certified Personal Trainer and Certified Senior Fitness Specialist

John enjoyed working as a personal trainer in a large health club However he has a special appreciation for the gratitude of clients who he trains in their own homes John has a visible passion for changing his clientrsquos relationship with exercise and physical activity He helps them realize that being physically fit can have tangible practical and positive effects on their daily lives - effects that last a lifetime John says ldquoWhen I am successful it is truly rewarding and makes all the effort worthwhilerdquo Thank you John for changing the lives our clients

volunteer spotlight Katie jastrzab

volunteer spotlight John Meyer

one on one

ldquoI started working with Vanessa on 9-1-17 After reviewing her medical history and conducting a physical assessment I began the 5 Basic Move-ments Program in her home Veersquos nutrition-ist Jennifer and I (her personal trainer) worked hard to help her meet her goals As Vee continued to get stronger we increased her hand weights from 5 to 10 pounds We worked together to overcome Veersquos fears by providing challenges that would lead to continued success We eventually added knee push-ups planks and ab carver to her workout I think her appearance has changed

On 10-8-17 Vanessa participated in the FAFC CycleBar event and rode for the entire hour She was surprised to learn she could do something so strenuous but her hard work was clearly paying off

From the first day we met Vee was ready to commit to a healthy lifestyle when she set her goals she stuck to them For example she made a commitment to reduce her fast-food intake and this reduced the number of calories she derived from fat and sugar Jennifer took Vanessa to the grocery store to educate her and did food prep sessions within her home With her nutrition intake improving and by increasing physical activity she was able to lose over 10 pounds in two weeks

Veersquos biggest accomplishment was becoming mindful of her eating choices She now knows she can eat out without compromising nutrition by opting for healthier menu items FAFCrsquos One on One team is so very proud to work with Vee Because of her hard work and dedi-cation to a healthy lifestyle Vee earned her Empower-ment Certificate from FAFCrdquo

-John Meyer FAFC Personal Trainer

providing individual fitness and nutrition consultations

FALL | 7 Donate | Refer a Family | Volunteer

about usBack in 2013 two local nutrition-based orga-nizations - The Food Place and Living Joy-fully - joined forces to form the Fit and Food Connection The FAFC makes healthy living resources available to families in need throughout Northern St Louis City and County Our programs include free group and individual fitness nutrition education food assis-tance and community gardening The combination is our dynamic solution to address generational povertyrsquos impact on health

We are passionate about empowering individuals through confidence and smiles We invite those in our community who feel the same to join us

OUR MISSIONTo provide healthy living resources through Food

Assistance Physical Fitness and Nutrition to families in need throughout Northern St Louis City and County

follow us on

For More Informationinfofitandfoodconnectionorg | 3143122746

The fundraiser was located at CycleBar Creve Coeur which asks its customers ldquoAre you ready to rock your riderdquo and provides them with complimentary shoes water bottles and snacks Perhaps then itrsquos no surprise that on October 8 2017 they provided FAFC with a venue to raise awareness of our services and to raise funds for our ongoing efforts to bring healthy-living resources to low-income families throughout St Louis

whole foods offers customers an opportunity to donate to fafc

July August and September were fruitful months for FAFC thanks to Whole Foodsrsquo One Dime at a Time program Every customer who brought their own grocery bags was given the choice to receive 10 cents off per bag or to donate it to FAFC This partnership presented a win-win for FAFC Whole Foods the environment and the customer who got to leave feeling like they made a differencemdashwhich they did

FAFC welcomed the partnership with Whole Foods because of our similar values revolving around a mission to promote a healthier St Louis Subsequently we sponsored an outreach table at Whole Foods to connect with customers and share the message of healthy living Our volunteer chef Laura Ahlstrom even taught a series of cooking classes for children The classes allowed these young chefs to learn about nutrition with their parents while being in a fun hands-on environment The class made natural fruit roll-ups protein rich afterschool snacks breakfast smoothies do it yourself popsicles and more

In addition Whole Foods has graciously helped with catering some of our fundraisers We look forward to nurturing our partnership by holding more cooking classes and other related events in the Whole Foods kitchen with their fantastic team

CONTINUED from PaGe 2

IF YOU WOULD LIKE TO CONTRIBUTE TO CHANGING THE LIVES OF

PEOPLE LIKE VEE OR OTHERS IN PROGRAMS LIKE CARING PLUS

CLICK HERE OR GO TO WWWFITANDFOODCONNECTIONORGDONATE TO HELP US CREATE HEALTHY PEOPLE

IN OUR COMMUNITY

8 | FALL wwwfitandfoodconnectionorg

Maple Cinnamon Roasted Butternut SquashPrep Time 5 Minutes Cook Time 35 Minutes Total Time 40 Minutes Servings 6

8 cups cubed butternut squash (peeled and seeded) about 3 lbs of peeled cubes 2 tbsp extra virgin olive oil 2 tbsp maple syrup frac12 tsp salt frac12 tsp cinnamon 2 pinches cayenne

Preheat oven to 425 degrees If you are breaking down a whole butternut squash for this recipe rather than buying the prepared peeled cubes you will need a large squash (or two smaller squashes) totaling about 3 lbs 3 oz in weight to produce the correct amount of peeled cubes For details on how to prepare squash for roasting see this post httpsto-riaveycomhow-toall-about-butternut-squash-how-to-peel-seed-slice-and-prepare

Line 2 baking sheets with foil (optional-- pro-tects baking sheet when the sugars caramel-ize so it wonrsquot be stickyhard to clean) Spread out the cubes on the baking sheets Drizzle the squash on each baking sheet of squash with 1 tbsp olive oil and 1 tbsp maple syrup (2 tbsp olive oil and 2 tbsp maple syrup total) Sprinkle each baking sheet evenly with frac14 tsp salt frac14 tsp cinnamon and a pinch of cayenne (frac12 tsp salt frac12 tsp cinnamon 2 pinches cayenne total) Toss the squash on the sheets with clean hands to coat evenly Roast the sheets of squash for about 30 minutes switching the baking sheets on their racks halfway through cooking till the largest piece of squash is tender all the way through Remove the baking sheets from the oven and turn on the broiler Take turns placing each baking sheet under the broiler for 1-2 min-utes longer to caramelize (the squash should be golden brown-- careful it will brown very fast-- donrsquot let it burn) Serve warm

See the full posthttpstoriaveycomtoris-kitchenmaple-cinnamon-roasted-butternut-squash7DMDtjEEzgrOGEgA99

THE LITE SIDE

Itrsquos time to rethink your role models Choosing positive role models that are healthy happy and most importantly real will help you feel good about who you are and inspire you to take steps toward a fulfilling life

Change your thoughts and you can change the world

-Norman Vincent Peale

Egg muffin from lincoln co-op food prep12 eggs frac14 cup non fat milkfrac34 cup diced tomatoes frac12 cup diced onions1 cup chopped spinach

bull Preheat oven to 350 degrees Fahrenheit bull Grease a muffin tin with cooking spray bull In a large bowl whisk together eggs milk and salt and

pepper to tastebull Stir in spinach tomatoes and onionsbull Pour the egg mixture into 12 muffin cups and bake for

20-25 minutes until egg mixture is cooked through bull Remove from the oven and let cool for 5 minutes

before removing the egg muffins with a knife bull To freeze put fully cooked muffin in a resealable bag

Freeze up to 1 month bull To reheat microwave muffins for 45 minutes or until

thawed

Page 7: empowering fitness and nutrition€¦ · Three, twenty-minute fitness and nutrition classes offered an educational bent to the day including a blood-pumping boot camp, breathing and

FALL | 7 Donate | Refer a Family | Volunteer

about usBack in 2013 two local nutrition-based orga-nizations - The Food Place and Living Joy-fully - joined forces to form the Fit and Food Connection The FAFC makes healthy living resources available to families in need throughout Northern St Louis City and County Our programs include free group and individual fitness nutrition education food assis-tance and community gardening The combination is our dynamic solution to address generational povertyrsquos impact on health

We are passionate about empowering individuals through confidence and smiles We invite those in our community who feel the same to join us

OUR MISSIONTo provide healthy living resources through Food

Assistance Physical Fitness and Nutrition to families in need throughout Northern St Louis City and County

follow us on

For More Informationinfofitandfoodconnectionorg | 3143122746

The fundraiser was located at CycleBar Creve Coeur which asks its customers ldquoAre you ready to rock your riderdquo and provides them with complimentary shoes water bottles and snacks Perhaps then itrsquos no surprise that on October 8 2017 they provided FAFC with a venue to raise awareness of our services and to raise funds for our ongoing efforts to bring healthy-living resources to low-income families throughout St Louis

whole foods offers customers an opportunity to donate to fafc

July August and September were fruitful months for FAFC thanks to Whole Foodsrsquo One Dime at a Time program Every customer who brought their own grocery bags was given the choice to receive 10 cents off per bag or to donate it to FAFC This partnership presented a win-win for FAFC Whole Foods the environment and the customer who got to leave feeling like they made a differencemdashwhich they did

FAFC welcomed the partnership with Whole Foods because of our similar values revolving around a mission to promote a healthier St Louis Subsequently we sponsored an outreach table at Whole Foods to connect with customers and share the message of healthy living Our volunteer chef Laura Ahlstrom even taught a series of cooking classes for children The classes allowed these young chefs to learn about nutrition with their parents while being in a fun hands-on environment The class made natural fruit roll-ups protein rich afterschool snacks breakfast smoothies do it yourself popsicles and more

In addition Whole Foods has graciously helped with catering some of our fundraisers We look forward to nurturing our partnership by holding more cooking classes and other related events in the Whole Foods kitchen with their fantastic team

CONTINUED from PaGe 2

IF YOU WOULD LIKE TO CONTRIBUTE TO CHANGING THE LIVES OF

PEOPLE LIKE VEE OR OTHERS IN PROGRAMS LIKE CARING PLUS

CLICK HERE OR GO TO WWWFITANDFOODCONNECTIONORGDONATE TO HELP US CREATE HEALTHY PEOPLE

IN OUR COMMUNITY

8 | FALL wwwfitandfoodconnectionorg

Maple Cinnamon Roasted Butternut SquashPrep Time 5 Minutes Cook Time 35 Minutes Total Time 40 Minutes Servings 6

8 cups cubed butternut squash (peeled and seeded) about 3 lbs of peeled cubes 2 tbsp extra virgin olive oil 2 tbsp maple syrup frac12 tsp salt frac12 tsp cinnamon 2 pinches cayenne

Preheat oven to 425 degrees If you are breaking down a whole butternut squash for this recipe rather than buying the prepared peeled cubes you will need a large squash (or two smaller squashes) totaling about 3 lbs 3 oz in weight to produce the correct amount of peeled cubes For details on how to prepare squash for roasting see this post httpsto-riaveycomhow-toall-about-butternut-squash-how-to-peel-seed-slice-and-prepare

Line 2 baking sheets with foil (optional-- pro-tects baking sheet when the sugars caramel-ize so it wonrsquot be stickyhard to clean) Spread out the cubes on the baking sheets Drizzle the squash on each baking sheet of squash with 1 tbsp olive oil and 1 tbsp maple syrup (2 tbsp olive oil and 2 tbsp maple syrup total) Sprinkle each baking sheet evenly with frac14 tsp salt frac14 tsp cinnamon and a pinch of cayenne (frac12 tsp salt frac12 tsp cinnamon 2 pinches cayenne total) Toss the squash on the sheets with clean hands to coat evenly Roast the sheets of squash for about 30 minutes switching the baking sheets on their racks halfway through cooking till the largest piece of squash is tender all the way through Remove the baking sheets from the oven and turn on the broiler Take turns placing each baking sheet under the broiler for 1-2 min-utes longer to caramelize (the squash should be golden brown-- careful it will brown very fast-- donrsquot let it burn) Serve warm

See the full posthttpstoriaveycomtoris-kitchenmaple-cinnamon-roasted-butternut-squash7DMDtjEEzgrOGEgA99

THE LITE SIDE

Itrsquos time to rethink your role models Choosing positive role models that are healthy happy and most importantly real will help you feel good about who you are and inspire you to take steps toward a fulfilling life

Change your thoughts and you can change the world

-Norman Vincent Peale

Egg muffin from lincoln co-op food prep12 eggs frac14 cup non fat milkfrac34 cup diced tomatoes frac12 cup diced onions1 cup chopped spinach

bull Preheat oven to 350 degrees Fahrenheit bull Grease a muffin tin with cooking spray bull In a large bowl whisk together eggs milk and salt and

pepper to tastebull Stir in spinach tomatoes and onionsbull Pour the egg mixture into 12 muffin cups and bake for

20-25 minutes until egg mixture is cooked through bull Remove from the oven and let cool for 5 minutes

before removing the egg muffins with a knife bull To freeze put fully cooked muffin in a resealable bag

Freeze up to 1 month bull To reheat microwave muffins for 45 minutes or until

thawed

Page 8: empowering fitness and nutrition€¦ · Three, twenty-minute fitness and nutrition classes offered an educational bent to the day including a blood-pumping boot camp, breathing and

8 | FALL wwwfitandfoodconnectionorg

Maple Cinnamon Roasted Butternut SquashPrep Time 5 Minutes Cook Time 35 Minutes Total Time 40 Minutes Servings 6

8 cups cubed butternut squash (peeled and seeded) about 3 lbs of peeled cubes 2 tbsp extra virgin olive oil 2 tbsp maple syrup frac12 tsp salt frac12 tsp cinnamon 2 pinches cayenne

Preheat oven to 425 degrees If you are breaking down a whole butternut squash for this recipe rather than buying the prepared peeled cubes you will need a large squash (or two smaller squashes) totaling about 3 lbs 3 oz in weight to produce the correct amount of peeled cubes For details on how to prepare squash for roasting see this post httpsto-riaveycomhow-toall-about-butternut-squash-how-to-peel-seed-slice-and-prepare

Line 2 baking sheets with foil (optional-- pro-tects baking sheet when the sugars caramel-ize so it wonrsquot be stickyhard to clean) Spread out the cubes on the baking sheets Drizzle the squash on each baking sheet of squash with 1 tbsp olive oil and 1 tbsp maple syrup (2 tbsp olive oil and 2 tbsp maple syrup total) Sprinkle each baking sheet evenly with frac14 tsp salt frac14 tsp cinnamon and a pinch of cayenne (frac12 tsp salt frac12 tsp cinnamon 2 pinches cayenne total) Toss the squash on the sheets with clean hands to coat evenly Roast the sheets of squash for about 30 minutes switching the baking sheets on their racks halfway through cooking till the largest piece of squash is tender all the way through Remove the baking sheets from the oven and turn on the broiler Take turns placing each baking sheet under the broiler for 1-2 min-utes longer to caramelize (the squash should be golden brown-- careful it will brown very fast-- donrsquot let it burn) Serve warm

See the full posthttpstoriaveycomtoris-kitchenmaple-cinnamon-roasted-butternut-squash7DMDtjEEzgrOGEgA99

THE LITE SIDE

Itrsquos time to rethink your role models Choosing positive role models that are healthy happy and most importantly real will help you feel good about who you are and inspire you to take steps toward a fulfilling life

Change your thoughts and you can change the world

-Norman Vincent Peale

Egg muffin from lincoln co-op food prep12 eggs frac14 cup non fat milkfrac34 cup diced tomatoes frac12 cup diced onions1 cup chopped spinach

bull Preheat oven to 350 degrees Fahrenheit bull Grease a muffin tin with cooking spray bull In a large bowl whisk together eggs milk and salt and

pepper to tastebull Stir in spinach tomatoes and onionsbull Pour the egg mixture into 12 muffin cups and bake for

20-25 minutes until egg mixture is cooked through bull Remove from the oven and let cool for 5 minutes

before removing the egg muffins with a knife bull To freeze put fully cooked muffin in a resealable bag

Freeze up to 1 month bull To reheat microwave muffins for 45 minutes or until

thawed