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Court Jester's October newsletter!

Recipe of the Month

Maple Fruit Compote with Honey-Ginger Toasted Nuts
 

Prep time: 10 minutes
Cooking time: 20 minutes
Serves: 4 

Ingredients:
2-3 apples
2-3 peaches or pears
2 tablespoons maple syrup
1/2 cup raisins
juice of 1 lemon
1 teaspoon cinnamon
1 cup walnuts or nuts of your choice
1/2 teaspoon fresh ginger, minced
2 tablespoons honey

Directions:
1. Wash, core and chop fruit into slices or chunks.
2. Place in a large saucepan with 1/3 cup of water. Add the maple syrup and raisins.
3. Cook over medium heat, stirring occasionally, for 10 minutes.
4. Add lemon juice and cinnamon. Cook for another 10 minutes, until soft.
5. While fruit is cooking, place chopped nuts in a skillet over medium heat and toast, stirring often, for 5 minutes.
6. Drizzle honey over the nuts and add ginger, but keep stirring since the honey can easily burn.
7. Top warm fruit with toasted nuts and enjoy!


Recipe provided by Victoria Toujilina, Certified Holistic Health Coach
Join us for our Open House!

Court Jester will be hosting an OPEN HOUSE October 1st, from 10 AM to 2 PM at the West gym in Johnson City! Members & Non-Members are welcome. Come enjoy tours, vendors & booths, free classes, music, gifts, raffles and more! Please join us and spread the word!

A few schedule changes..


The following changes to our group classes will go into effect on Monday, Oct. 3rd:

West:

-Body Blast with Tori has been moved to 9:30-10:45 AM on Tuesdays & Thursdays

-Now offering a new Seniors class, Forever Fit, with Ken H. from 10:45-11:30 AM on Tuesdays & Thursdays

East:

-Additional Zumba class, with Kati from 10:00-11:00 AM on Tuesdays & Thursdays

-New Instructor, Jessica M., will be teaching Basic Kick 'n Tone, from 9:30-10:30 AM on Fridays

-New class, Fitness Yoga Fusion with Stacy, from 11:00-12:00 PM on Wednesdays

The schedule is currently updated on-line.

Welcome back everyone!

We want to thank you all for joining us and continuing to spread the word to your friends!

Please remember that our OPEN HOUSE is drawing near--it will be Saturday, October 1st from 10 AM to 2 PM at Court Jester West! See details within the newsletter, tell all your friends, and we can't wait to see you there!

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Lose Weight WITHOUT Dieting?

 
   Maybe the key to a healthier lifestyle isn't what we can cut OUT of our diets, but what we can fit in. That's what doctors Chris and Kara Mohr are suggesting in their article as they highlight a few key parts of our diet that can be easy to overlook.
   First of all, we all need to start our day with a good, healthy breakfast that is full of nutrients so we can fuel our bodies and be ready for the day ahead. It's also always a good idea to include a vegetable with every meal--veggies with your eggs in the morning, carrot sticks with your lunch,
some fresh chopped cucumbers and tomatoes with dinner. It's actually a lot easier than you thought!
   Another thing to keep in mind: eat a serving of protein with every meal. The doctors say that spacing out your protein consumption is necessary in a healthy diet, and that being sure to include protein every time you plan a meal or snack is more important than simply counting your total daily protein intake.
   And lastly, find healthier options to replace soda in your diet. It's loaded with sugar and there are more healthful ways to consume your daily calories! Need an alternative to plain water? Try fresh-brewed tea, which is packed with nutrients, served hot or cold.

Article by Dr. Chris Mohr and Dr. Kara Mohr. "Lose Weight Without "Dieting." August 31, 2011.
 

Contact Us

Court Jester West 
216 Reynolds Road
Johnson City, NY 13790
(607) 729-3332
Hours of operation:
Monday 5AM - Friday 9:30PM (24 hours)
Saturday 7AM - 8PM
Sunday 8AM - 8PM


Court Jester East 
67 Robinson Street 
Binghamton, NY 13902
(607) 723-2522
Hours of operation:
Monday thru Thursday 5:45AM - 10:30PM daily
Friday 5:45AM - 9:30 PM
Saturday 7AM - 8PM
Sunday 8AM - 8PM


Or email us at:
info@courtjesterac.com
  

Let's talk about artificial sweeteners...
 

     Who among us doesn’t love sweets? The sweet flavor releases serotonin in our brains, the chemical responsible for our sense of well-being and contentment. But when it comes to sweeteners, not all are created equal. There are side effects and health risks from refined sweeteners like white table sugar and high-fructose corn syrup, and from artificial sweeteners like NutraSweet, saccharin and Splenda. Since refined sweeteners have been stripped of vitamins, minerals and fiber, they can spike blood sugar, which can often lead to cravings and mood and energy fluctuations. Instead, using naturally and minimally processed sweeteners can reduce cravings for sugary things.
 
   Here are a few natural sweeteners to substitute in drinks, food and baking. Since they are all approximately 1.5 times sweeter than refined sugar, you can use less. You can find them in most supermarkets or natural food stores. When replacing sugar with liquid sweeteners in a recipe, reduce the amounts of other liquids.  

Raw Honey
Everyone seems to love honey, one of the oldest natural sweeteners on the market. Honey will have a different flavor depending on the plant source. Some are very dark and intensely flavored. Wherever possible, choose raw honey, as it is unrefined and contains small amounts of enzymes, minerals and vitamins.

Agave Nectar
Agave is made through the extraction and purification of the juice of the agave cactus. It does not stimulate insulin secretion as other sugars do, so it does not create a "sugar rush." It has a delightfully light and mild flavor.

  Maple Syrup
Maple syrup is the concentrated extract of the sap of maple trees. It adds a rich, deep flavor to foods and drinks. Make sure to look for 100% pure maple syrup, not maple-flavored corn syrup. As with all sweeteners, organic varieties are best.

     

Adapted from "The Cane Mutiny," New Age Magazine, March/April 1999. 

  

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