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Get Up and Go
Wednesday March 11, 2015

Learn About Garden Grants in March
Vegetable garden in four sectionsGet Up & Go! is once again offering grants to support community gardens through our Healthy Community grant program. Last year we funded 9 new and existing gardens in St. Clair County up to $1,000 each. We’re holding 3 information sessions to help people learn about community gardening and the garden grant application process. The sessions will be presented by local master gardeners and other experts.

The 3 sessions are:
March 11, 6:00 pm: Freeburg Public Library, 407 South Belleville St. in Freeburg

March 17, 6:30 pm: Dixon Banquet Center Lindenwood, 2600 West Main St. in Belleville

March 25, 2:00 pm: East Side Health District Administration Building, 650 North 20th St. in East St. Louis

Visit Get Up & Go! for more details and a grant application. Applications will be accepted through April 8 and winners will be announced at the Earth Day Celebration sponsored by the St. Clair County Health Department on April 21.
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Support Get Up & Go!
Get Up & Go! membershipGet Up & Go! is excited to announce its first Membership Drive. Become a Get Up & Go! member and show your support for our events and programs – the Annual Community Garden Grants, Biathlon, Cup Challenge, and Get Up & Go designated communities, neighborhoods and schools.

Members will receive:
  1. A Get Up & Go! ceramic travel mug
  2. E-newsletter
  3. Advance notice of Get Up & Go! events
  4. Listed as a member on the Get Up & Go! website
  5. Joy from helping the community!
Each membership costs $25 and lasts for one calendar year. Our volunteer-based organization relies on grants and donations to continue its mission to influence, inspire and connect the people of St. Clair County to create healthier communities through healthy eating and active living.

We hope that you’ll join us as a member for 2015 by going to our website and completing the membership form. Thank you in advance for your generosity.
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Look for Us at Events
Get Up & Go! Cup Challenge logoDid you know that Get Up & Go! sets up a display table at many local health events, especially the events that are part of our Cup Challenge? Last weekend we were at the Top of the Morning Run in Shiloh. We have lots of helpful information about healthy living in St. Clair County. If you’re lucky, you may even get a chance to spin our question wheel and win a prize.

The next time you see us, be sure to stop by and say hi! Our volunteers would love to meet you. These are some of our upcoming events:

Saturday, March 21: Ramble Into Spring in Lebanon

Friday, March 27: April Fools Day Run in O’Fallon

Saturday, May 2: Law Day Run in Belleville

Here are some of our photos from the Top of the Morning Run:

Irish dancers entertained the runners
Irish dancers at Top of the Morning Run on March 8, 2015

Congrats to Jenna Reiter, top female runner
 Jenna Reiter at Top of the Morning Run on March 8, 2015

Brian and Gina Trout ran in kilts
Brian and Gina Trout in kilts at the Top of the Morning Run on March 8, 2015

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10 Tips to Help You Eat More Veggies
Heart made of vegetablesIt’s easy to eat more vegetables! Eating vegetables is important because they provide vitamins and minerals and most are low in calories. Fitting more vegetables in your meals is easier than you may think. Follow these simple tips:

  1. Discover fast ways to cook. Cook fresh or frozen vegetables in the microwave for a quick-and-easy dish to add to any meal. Steam green beans, carrots, or broccoli in a bowl with a small amount of water in the microwave for a quick side dish.
  2. Be ahead of the game. Cut up a batch of bell peppers, carrots, or broccoli. Pre-package them to use when time is limited. You can enjoy them on a salad, with hummus, or in a veggie wrap.
  3. Choose vegetables rich in color. Brighten your plate with vegetables that are red, orange, or dark green. They are full of vitamins and minerals. Try acorn squash, cherry tomatoes, sweet potatoes, or collard greens. They not only taste great but also are good for you, too.
  4. Check the freezer aisle. Frozen vegetables are quick and easy to use and are just as nutritious as fresh veggies. Try adding frozen corn, peas, green beans, spinach, or sugar snap peas to some of your favorite dishes or eat as a side dish.
  5. Stock up on veggies. Canned vegetables are a great addition to any meal, so keep on hand canned tomatoes, kidney beans, garbanzo beans, mushrooms, and beets. Select those labeled as “reduced sodium,” “low sodium,” or “no salt added.”
  6. Make your garden salad glow with color. Brighten your salad by using colorful vegetables such as black beans, sliced red bell peppers, shredded radishes, chopped red cabbage, or watercress. Your salad will not only look good but taste good, too.
  7. Sip on some vegetable soup. Heat it and eat it. Try tomato, butternut squash, or garden vegetable soup. Look for reduced- or low-sodium soups.
  8. While you’re out. If dinner is away from home, no need to worry. When ordering, ask for an extra side of vegetables or side salad instead of the typical fried side dish.
  9. Savor the flavor of seasonal vegetables. Buy vegetables that are in season for maximum flavor at a lower cost. Check your local supermarket specials for the best-in-season buys. Or visit your local farmer’s market.
  10. Try something new. You never know what you may like. Choose a new vegetable—add it to your recipe or look up how to fix it online.
Adapted from, DG TipSheet No. 2 (June 2011) 
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Staying Motivated to Exercise
Welcome to Motivation road signAfter a long winter of cabin fever, you may have rejoiced at the first few opportunities to exercise outside in mild weather. Once the newness wore off, however, it might have been a little bit harder to get motivated to exercise.

Getting started with a routine is just the first step. Here are some tips for staying motivated:

  • Remind yourself how much you like exercising. Most people feel really good after exercising. But for some reason, it's hard to remember that feeling before your next workout. As a reminder, make a few notes about how good you feel after a workout. Or take a photo of yourself after a workout and stick it on the fridge for inspiration.
  • Share your progress online. Social media offers a number of ways to share your progress and get positive feedback from friends. Look for websites where you can track your daily walk or run. If you like to write, start a blog about your adventures.
  • Sign up for a charity event or the Cup Challenge. These offer you the chance to walk or run for a good cause. Not only are these events fun, but training for them can help keep your motivation up. Many charities help participants by arranging training runs. You'll get fit while meeting new friends. Or, boost your motivation by signing up for the event with family, friends, or coworkers.
  • Reward yourself. Treat yourself for hitting your goals. Think about rewards that support your efforts, such as new walking shoes, a heart rate monitor, or a GPS watch you can use to track your workouts. Small rewards work as well, such as tickets to a concert or movie.
Adapted from Medline Plus, Learn to Love Exercise
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Healthier Banana Banana Bread
Healthier Banana BreadNo, that's not a typo. This healthier banana bread has such great banana flavor, there are two “bananas” in the title!

2 cups all-purpose flour
1 teaspoon baking soda
¼ teaspoon salt
¼ cup butter
1/8 cup nonfat plain yogurt
¾ cup brown sugar
2 eggs, beaten
21/3 cups mashed overripe bananas Directions

  1. Preheat oven to 350 degrees F. Lightly grease a 9x5-inch loaf pan.
  2. Combine flour, baking soda, and salt in a large bowl.
  3. Beat butter, yogurt, and brown sugar with an electric mixer in a large bowl until light and fluffy. The mixture should be noticeably lighter in color. Add room-temperature eggs one at a time, allowing each egg to blend into butter mixture before adding the next. Stir in mashed bananas until well blended.
  4. Pour banana mixture into flour mixture, and stir just to moisten. Transfer batter into prepared loaf pan.
  5. Bake in preheated oven until a toothpick inserted into center of loaf comes out clean, 60 to 65 minutes. Let bread cool in pan for 10 minutes, then turn out onto wire rack to cool completely.
Makes 12 servings
Posted on by MakeItHealthy
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Belleville, Illinois
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