EMPOWERING PEOPLE THROUGH FITNESS AND NUTRITION

SPRING NEWSLETTER | 2019

The Fit and Food Connection partnered with The Movement Center for this year’s 2019 Spring Wellfest on March 3rd, 2019. We sold over 50 tickets plus had 30 tickets donated for clients to participate in a variety of health, wellness, and educational classes. Every attendee had the opportunity to participate in three 30-minute sessions instructed by certified physical train-ers and specialist who donated their time for this event. Class selection was based on comfort level and personal preference. Attendees were introduced to variety of new and full body exercises including: GYROTONIC® Tower Class and GYROKINESIS® - the opening of neurological pathways to help create a supple spine and increase range of motion, Pilates, JUVO Board, beam and balance classes, Kettle bell and TRX training. We had Thai and Therapeutic Massages sessions throughout the event as well as education discussions about nutrition and diet, the five basic daily stretch movements, and reflexive performance reset to active your muscles and get the best workout. We cannot thank The Movement Center - GYROTONIC® St. Louis Central and Saint Louis City Fitness - enough for donating their time, facility, and love for wellness.

“WHAT’S INSIDE”Fit and Food Happenings.......................... 2

Program Spotlights .................................. 5

Volunteer/Client Spotlight ..................... 10

Fun Recipe and 15 Min. Workout ............ 12

https://www.givestlday.org/fitandfoodconnection

for coming to Spring Wellfest!

Thank you!Donate today!

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Tabling at Lucky’s Market

We are so excited that Fit and Food Connection has been chosen as a beneficiary of the Ferguson Twilight Run. Please sign up to support us!

https://fergtwilightrun.com/

The Fit and Food Connection was honored to be a part of Lucky's Market Reusable Bag Day Tabling Event on April 13. We were able to share our life-changing mission with the customers of this local grocery store. Administrative Assistant Intern, Megan Schultz, and volunteers, Vicki Winter and Hannah Thornbaugh, graciously offered their time to represent FAFC at this event. We thank Lucky's Market for their continuous support as our Bags For Change partner!

fit and food happenings

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We would like to thank Sliced Pint for hosting our trivia night and everyone who participated! On April 17th, we had seven teams show up and pay to support our cause. TJ, the quizmaster, helped us raise more money by playing “What’s New Pussycat” on repeat and accepted $1 song requests. Not only were we able to raise money for our organization but we were also able to spread the word about Fit and Food Connection.

Trivia Night at Sliced Pint

Joy on Fox 2 Live

Fit and Food Connection has found a new partner in Athleta, a national fitness apparel store. During Athleta’s Friends and Family week, we had a table in the store raising awareness for our organization and all we are doing in the St. Louis community. On Sun-day March 10th, our board member Hannah Thorn-baugh was in the store sharing information about our organization with shoppers. In addition to spreading the word about our organization, we had a large bin for healthy non-perishable food collection at the store that was eventually filled to the brim with food for our clients. We are working on some partnership well-ness events for future days so be on the look out for more information. Big thanks to Athleta for helping us feed our clients!

Athleta partnership

fit and food happenings

Did anyone catch Joy on Fox 2 Live on March 26th doing a segment on Strength Training? She discussed how there’s no excuses for skipping strength training. Joy demonstrated some tips on how to exercise from the comfort of your own home with everyday items. Check out some tips on the back of the newsletter in the Fit and Food Corner!

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Fit and Food Connection is partnering with Red Circle to participate in the Healthy Community Market and provide fitness programming. The grand opening will be May 25th at 9am at the pavilion of Zion Traveler’s Missionary Baptist Church, 351 Chambers Road, 63137. FAFC will have monthly participation at the Market with group fitness sessions outdoors and providing affordable food from our Garden program to the members in the community.

Red Circle

Check out our volunteer and board member, John Meyer, on "The Weekly Medical Moment from the Visiting Nurse Asso-ciation of Greater St. Louis" on Facebook. John, a personal trainer and senior fitness special-ist, explains and demonstrates how to adjust your activity as your body changes. (https://www.facebook.com/vnastl/vid-eos/1178057485695864/)

John on "The Weekly Medical

Moment" on FB

A Red Circle'sHealthy Community Market

The Market will feature:

-Farmer's market

-Live music by Lady J Huston

-Nutrition Education

-Butterfly garden

-Fitness demos

-Cooking instruction with recipe cards

-Community resources

Located in the Pavilion of Zion Traveler's

Missionary Baptist Church

351 Chambers Road, St. Louis, MO 63137

MAY 25 AT 9 A.M.

Grand

Opening!

Red Circle Partnership

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FOOD ASSISTANCEdelivering weekly groceries to those in need

Our Food Assistance program has reached 42 families with an average household of four family members each month. Thanks to all of our partners and volunteers for making this happen; it is truly a BIG impact! Every Sunday volunteers get together to sort and deliver food to families that are made up of low income mothers with small children, seniors, and the disabled. Food for the week is made up of fresh fruits and vegetables, donated snacks from Starbucks, nonperishable items, premade natural dinners and soups from partners like Cheesecake Factory and Fit Flavors. We also include recipes and cooking ideas with the food.

Our monthly cooking demonstrations help provide education for our clients can better prepare meals at home and grocery shop on their own. This months demonstration took place on April 27th in our kitchen at Believer’s Temple and included various spring dishes likes sweet potato fries with fresh herbs, spring kale salad with homemade dressing, and chicken salad. All dishes are made with food items distributed from the pantry/kitchen.

Please sign-up to volunteer to sort and deliver food for our clients on Sunday afternoons starting at 1pm at Believer’s Temple in North County. Contact gcole@fitandfoodconnection.org.

We are excited for the garden activities to be in full swing again after a long winter with new additions to the garden. We have added 8 plants and a new green house that our volunteers, James and Max, assembled. This year we are also excited about our new partnership with Red Circle’s Healthy Commu-nity Farmers Market running from May to September 2019 to sell produce. Check out the flyer in the Fit and Food Happenings section of this newsletter for more details.

At Project Sunflower, we are growing bok choy, kale, spinach, squash, cucumbers, asparagus, tomatoes, peppers, strawberries, melon and much more. Our beautiful apple tree has also returned. Our Kids Club will include 10-15 children from the neighbor-hood that plant and care for their own section at the garden. They will be learning about fresh fruits and vegetables and how to prepare them, as well as exer-cising and meeting new friends. Club members meet twice a month for the season starting June. For more information or to sign your children up, email gcole@fitandfoodconnection.org. Limited slots available, first come first serve.

Organic Gardengrowing healthy and fresh produce

PROGRAM SPOTLIGHTS

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GROUP FIToffering a variety of classes for healthy movement

On Tuesday, June 25th, Fit and Food Connection volunteer, John Meyer, will be leading a workshop for seniors age 62 and older. The workshop will show seniors how to stay fit using everyday items. The workshop will be held at Fresh Starts Community Garden at 2901 Dayton Ave.

Staying Fit with Everyday Items for Seniors

The participation and feedback was overwhelmingly positive from the last session of Chair Yoga. We are so excited to announce that it will continue through summer! Check out a session or make it a part of your weekly routine, your body and mind will thank you!

Chair Yoga Success!

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Check out these upcoming Astronaut themed Boot Camps. We will build our strength, endurance, flexibility, and balance. These aspects of fitness are critical for astronauts in space but they are very important to maintain for life on Earth as well!

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GROUP Nutritionoffering seminars on healthy eating strategies

detox seminars

JoAnn's Detox Seminar earlier this year was such a success that we have followed up with another ses-sion. Catch the second half of this session on May 4th!

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On January 28th, more than a dozen participants from the Boys and Girls Club of Greater St. Louis had a blast with Fit and Food Connection Volunteer John Zarbock. Not only did John get the kids moving, but he taught them about the benefits of exercise and proper nutrition through science experiments.

The participants between the ages of 6 and 14 had fun trying to keep up with John as he did a flurry of jumping jacks in two minutes to show how long it takes to burn off a tablespoon of peanut butter. He also conducted a science experiment to show what sugar and phosphoric acid in soda do to your body if you drink too much.

FAFC’s partnership with the Boys and Girls Club enables the non-profit organization to reach more people in the St. Louis area to fulfill the mission of bringing healthy living resources to low-income families through food assistance, fitness classes and nutrition programs.

John Zarbock at Boys and Girls Club

On March 22, Fit and Food Connection was involved in SLU Wellness Day with Boys and Girls Club. The Wellness Day involved both physical activity and nutri-tional education. A group of SLU volunteers helped the kids learn about volleyball and a couple of other sports to encourage them to stay active. After the activities, Gabi, Fit and Food Connection Co-Founder, demonstrated how to make four different healthy food options. The kids made rainbow pepper pin wheels, chicken salad, a dip, and whole fruit juice. The kids and parents in attendance enjoyed the food while learning more about good nutrition. They all left with the understanding that the less ingredients you put in your food the better. They were able to experi-ence and learn through the demonstrations how easy and beneficial it is to make your own meals.

SLU Cooking Demonstration & Tennis ClinicIn March, Jennifer Cuddeback, registered dietician and FAFC volunteer, led three sessions as part of the “Just Lose It” Challenge at Lincoln Cooperative Uni-versity Extension. In the first session, she discussed creating SMART (Specific, Measurable, Attainable, Relevant, and Time-bound) goals, identifying barri-ers that might get in the way and planning ahead to ensure success. The second week, she focused on measuring food portions, reading nutrition labels, and building a healthy plate to ensure a balanced diet. She also shared physical activity recommenda-tions. With most challenges, come setbacks. In the final week, Jennifer prepared participants to face these setbacks so they can continue to move forward towards their goals. The participants gained the knowledge and confidence to take on their goals with Jennifer's guidance.

Just Lose it challenge

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volunteer highlight: JoAnne ReeseJo Ann Reese is an incredible volunteer that is helping The Fit and Food Connection change lives. We would like to highlight her story on how she got involved in FAFC and honor her and the amazing work she does.

“Hi Everybody!! My name is Jo Ann Reese and I am a Certified Holistic Health Coach and a retired teacher and administrator in St. Louis Public Schools after 38 years. Working in St. Louis Public Schools was a wonderful experience for me from the children I had the honor of working with to the caring parents, and the absolutely amazing colleagues. I believe everything in life is preparation for things to come that we are unaware of, but that a higher spiritual entity is fully aware of.

I attended school from kindergarten to 8th grade in St. Louis Public Schools. The commencement speaker at my undergraduate graduation ceremony said several provocative things, but one thought that stuck with me to this day is “You have received a great education, you have no excuse, but you have a responsibility to return to your community, share your talents and abilities and make it a better place.”

I believe there is a lesson to be learned in everything that one experiences and in every person that you meet. Joy, the founder and co-director of The Fit and Food connection sent an email to my naturopath doctor introducing herself and outlining the mission and goals of the Fit and Food

Connection. My naturopath doctor contacted me and said I think you would be interested in this organization. I contacted Joy and we met for coffee. I was so inspired by Joy’s passion to help others and later after meeting Gabi, inspired by her passion to help others as well. I knew that I wanted to play some small role in this organization. That meeting was about two years ago.

Teaching children and adults for 38 years has prepared me to share meaningful experiences and information in my Health/Wellness Seminars in the new chapter of my life as a health coach working as a volunteer in The Fit and Food Connection. It is truly a pleasure working with Joy and Gabi and the many wonderful volunteers I have met in this organization.

Through The Fit and Food Connection, I have taught at Senior Citizen buildings, Lincoln University Co-op Extension, the annual wellness events, Libraries and churches to name a few locations. The topics I have taught to name a few include Healthier Alternatives to Sugar, Anti-Aging Foods, Packing Healthy Lunches, Making Healthier Desserts, Healthier Salads and

Soups, Stress and Your Body, Weight Loss, Detoxing your Body, Balanced Living, Habits of Active People 100 Years old or older and Making Healthier Pizza. People contact me and let me know things they have learned in class that they have incorporated into their lives. We lost a total of 43 lbs. in our Detox Class.

This is personal for me. I truly understand the power of healthy habits; Loving Yourself, Staying Hydrated with Water, Nourishing Your Body with Healthy Food. Minimizing Stress, Exercising Often, Nurturing Yourself, Creating the Life You Want, Getting Enough Sleep.

I was diagnosed with a very serious chronic disease about 12 years ago. I went to 2 naturopath doctors and decided to control this through lifestyle changes, not with medication. I lost over 70 lbs., started exercising, nurturing/loving myself more, etc. and completely changed my lifestyle habits. I still take no medications for this chronic disease and have been able to control it through healthy lifestyle habits.

I believe that we don’t meet people by accident. We are meant to cross paths for a reason. Meeting Joy and Gabi and all of the incredible volunteers in the Fit and Food Connection and all of the interesting people that come to my classes has truly enriched this new chapter in my life and I hope I have been able to give back and make a small positive change in the lives of the people that I have crossed paths with.”

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Client Testimonial: Shirley Harvey

Then think no further…mason jar salads will be the thing for you.

The premise is simple. Layer all of your ingredients: start with the dressing at the bottom (choose a vinaigrette type dressing with olive oil as the base as opposed to a creamy dressing like ranch), the fixin’s in the middle, and the lettuce on the top so it won’t get soggy and limp. When you turn it over, the lettuce will be on the bottom with all of the good stuff on top…just the way a salad should be.

Ideally, here are layering suggestions to avoid a soggy salad:

Layer 1: Dressing

Layer 2: Crisp ingredients such as tomatoes, cucumbers, carrots, etc.

Layer 3: Items that shouldn’t swim in dressing but are ok to get wet from the dressing (mushrooms, beans, etc.)

Layer 4: More delicate ingredients such as eggs and cheese

Layer 5: Greens (lettuce) and nuts

Check out Joy and Megan's article about Understanding Carbohydrates and other content in the Fit and Food Corner on our website!

We are so proud of Fit and Food Connection client, Shirley Harvey. Here is her testimonial:

“My fitness journey with The Fit and Food Connection began in 2013. I have participated in various fitness classes and nutrition seminars over the years, as well as gotten one-on-one guidance from Joy. Learning how to shop, choose and prepare healthy nutritional meals have made an impact on helping me to achieve healthier fitness goals. I’ve learned what types of food items to include in my meal planning as well as portion sizes. I began to see a difference in my overall well being from results of my last physical exam. I have lost 25 pounds and my glucose

and cholesterol levels are now in normal range; achieved without medications. FAFC physical training and nutritional education continues to be an integral part of my health and wellness journey.

Joy gives generously of her time and talent to make sure that her fitness clients are receiving the best nutrition education and fitness training, which is essential to maximize fitness efforts. I greatly appreciate FAFC, Joy’s team, volunteers and supporters for making such a unique program available which is helping so many. I am grateful and proud to be a part of FAFC.”

-Shirley Harvey

Mason jar salads can last up to 7 days in the refrigerator. There are many different options of what you can put in them, and you can choose any type of dressing for the bottom. Remember that each item has a calorie value, so limit the amount of nuts, dried fruits, croutons, and dressings because of their high calorie values.

LETTUCE:

These are the ones with the most nutrients. Feel free to mix them together or use them alone: watercress, leaf lettuce, endive, chard, butter lettuce, spinach, kale, broccoli leaves, arugula, romaine.

FIXINS:

Vegetables such as tomatoes, peppers, cucumbers, red onion, asparagus, celery, carrots, broccoli, zucchini, mushrooms. Other ideas include corn, chickpeas, black beans, croutons, nuts, dried berries, cheese, protein such as chicken, turkey and bacon. Mason jar salads are portable, easy to make, portion controlled and convenient. Enjoy them and watch how your waistline loves them too!!

WANT A WAY TO PREPARE HEALTHY FOOD IN ADVANCE AND HAVE FUN AT THE SAME TIME?

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