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September Nutrition Cooking Class It is officially in the books! We will have our first in-person nutrition class on Monday, September 26th from 5:30-6:30 pm. Our theme will be healthy Halloween and fall meals/treats. The last day to register is this Friday, 9/16 by the end of the day. We have 4 spots left! Please notify me with interest.

The event will be taking place at the Mary Haven Rehabilitation Center, located in the juvenile courts building in Lebanon. This facility has been extremely gracious in allowing us to use their facility and kitchen. We are so grateful for them! The participants for this event will be first come, first serve.

**In order to participate, you MUST fill out the JDC Consent waiver before I will add you to my list. This waiver consents to a background check and ensures that you will abide by the facility regulations. We want to keep this a safe environment for all our participants and the patrons in the establishment.

Cooking Class Menu

I hope everyone had a great holiday weekend! We are discussing credible resources for health and nutrition information this month. Our first video will discuss how to spot a health quack.

September Nutrition Cooking Class

It is officially in the books! We will have our first in-person nutrition class on Monday, September 26th from 5:30-6:30 pm. Our theme will be healthy Halloween and fall meals/treats.

The event will be taking place at the Mary Haven Rehabilitation Center, located in the juvenile courts building in Lebanon. This facility has been extremely gracious in allowing us to use their facility and kitchen. We are so grateful for them! The participants for this event will be first come, first serve.

**In order to participate, you MUST fill out the JDC Consent waiver before I will add you to my list. This waiver consents to a background check and ensures that you will abide by the facility regulations. We want to keep this a safe environment for all our participants and the patrons in the establishment.

Cooking Class Menu

Nutrition is impacted by a lot of things, including sleep. Be sure to check out this article about how sleep can influence eating habits and weight gain.

The Sleep-Weight Connection

September Nutrition Cooking Class

It is officially in the books! We will have our first in-person nutrition class on Monday, September 26th from 5:30-6:30 pm. Our theme will be healthy Halloween and fall meals/treats.

The event will be taking place at the Warren County Juvenile Detention Center in Lebanon. This facility has been extremely gracious in allowing us to use their facility and kitchen. We are so grateful for them! The participants for this event will be first come, first serve. We can only take 10 people, so please let me know soon about your interest. We will definitely do more in the future, but since this is new for us, we are starting on a smaller scale.

**In order to participate, you MUST fill out the JDC Consent waiver before I will add you to my list. This waiver consents to a background check and ensures that you will abide by the facility regulations. We want to keep this a safe environment for all our participants and the patrons in the establishment.

Cooking Class Menu

It is back to school week for most of us! We should be starting a healthy and consistent routine to ensure a good academic year. Sleep, avoiding sickness, and nutrition are mentioned in the video below. Please, please, children and adults alike, be sure you are getting an adequate breakfast!

I have A LOT of protein drinks and protein coupons here at the Health District if you would like to try these as a quick on-the-go breakfast. Try having your child drink this in the car on the way to school or while waiting at the bus stop. They can also keep these in lockers if they get hungry later in the day. They only need to be refrigerated after opening. If you would like to pick up protein drinks, please let me know when you plan on dropping in, and I will have them ready for you!

Check out additional back to school tips below!

Hello Everyone!

It is that time of year for school to start again. This is the time to start thinking about healthy shopping, meal prepping, and packing for the whole family. Our theme for the month will be focused on healthy ways to get the family adjusted to back-to-school.

For the month of August, I had the honor of being a part of Mason & Deerfield Lifestyle magazine. We discussed tips for involving kids in making healthy, simple recipes. See the link below to check it out! https://citylifestyle.com/masonanddeerfield/issues/2022-08

Happy August!

Please make sure you are communicating with me about plans for scheduling one-on-one sessions. Once school gets started, some of us may have more time to start focusing on yourself, or we may need help staying on track with busy sport schedules and throughout the holidays. Don’t let this go!

We had an absolutely wonderful turnout last week at the Community Cookout. A special thank you to the Lebanon Fire Department, City of Lebanon, and the Warren County Health District Employees. We were so fortunate to have Warren County Community Services and the Warren County Board of Developmental Disabilities join us as well. We also had amazing help from Impact and Berachah churches. Here are the Recipes and below for healthy info about the food we served.

We are super excited to do this event again in the future. If you were unable to participate, please keep your eyes and ears open for when our date is set next year. This month, we will not be having a monthly education session. However, we will commence our education and cooking sessions beginning in September. Please stay tuned.

Protein:

• Hamburger/Steak
  • Protein to help build healthy muscles and for muscle recovery
  • Rich in iron
    • About 70 percent of your body’s iron is found in the red blood cells of your blood called hemoglobin and in muscle cells called myoglobin.
      • Hemoglobin is essential for transferring oxygen in your blood from the lungs to the tissues.
      • Myoglobin, in muscle cells, accepts, stores, transports and releases oxygen.
• Turkey Burger
  • Also a rich source of protein and iron
  • A leaner, heart-healthier option to red meat

• Soy/Veggie Burger
  • Great source of heart-healthy plant-based protein
  • Contains all nine essential amino acids needed for protein synthesis and absorption
  • Research shows that moderate soy consumption (about 2 servings daily) should not cause any healthy complications

• Chicken
  • Lean source of protein
  • Contains a natural source of vitamin D to build and maintain healthy bones and teeth

• Salmon
  • Lean source of protein and a natural form of vitamin D
  • Rich in omega-3 fatty acids that keep the heart healthy

**Buy frozen to keep fresh and store for longer periods

Potato Salad:

• Rich source of vitamin C and fiber
  • Protects cells and keeps them healthy
  • Helps build and maintain healthy skin, blood vessels, bones, and cartilage
  • Good for wound healing

Bean Salad:

• Also a rich source of fiber
  • Control blood sugars and keeps you feeling fuller longer
  • Helps reduce bad (LDL) cholesterol in the arteries
  • Helps maintain a healthy digestive system and keeps the bowels regular

Cauliflower Mac-n-Cheese:

• Great low-carb alternative
• A sneaky and tasty way to get your daily veggies
• High in Choline, which makes DNA, produces neurotransmitters for a healthy brain, and supports nutrient metabolism
• Contains an antioxidant sulfur compound found to protect against certain cancers

Hummus:

• Rich in fiber and heart-healthy fats

Fruit Salad:

• Filled with fiber and vitamin C
• A great dessert alternative

*Be sure to combine with yogurt, cheese, cottage cheese, or to add it to a protein smoothie to ensure adequate protein consumption with meals and snacks!

Date Brownies:

• Rich in fiber
• Make gluten-free and lower carb by using almond flour
• Use sugar-free maple syrup wo keep blood sugars lower