Check out Blogs from your Y

Do you need help cutting back on salt in your diet? Check out this video from eatright.org.

 

Don't forget that March is National Nutrition Month. What are you doing to eat healthier this March?

March is Nutrition Month and all month long we'll be giving you tips and ideas to help make you and your family healthier. Below are some ideas from the Academy of Nutrition and Dietetics on ways to enjoy more fruits and vegetables in your diet.

Building a healthy plate is easy when you make half your plate fruits and vegetables. It’s also a great way to add color, flavor and texture plus vitamins, minerals and fiber. All this is packed in fruits and vegetables that are low in calories and fat. Make 2 cups of fruit and 2 ½ cups of vegetables your daily goal. Try the following tips to enjoy more fruits and vegetables every day.
1. Variety abounds when using vegetables as pizza topping. Try broccoli, spinach, green peppers, tomatoes, mushrooms and zucchini.
2. Mix up a breakfast smoothie made with low-fat milk, frozen strawberries and a banana.
3. Make a veggie wrap with roasted vegetables and low-fat cheese rolled in a whole-wheat tortilla.
4. Try crunchy vegetables instead of chips with your favorite low-fat salad dressing for dipping.
5. Grill colorful vegetable kabobs packed with tomatoes, green and red peppers, mushrooms and onions.
6. Add color to salads with baby carrots, grape tomatoes, spinach leaves or mandarin oranges.*
7. Keep cut vegetables handy for mid-afternoon snacks, side dishes, lunch box additions or a quick nibble while waiting for dinner. Ready-to-eat favorites: red, green or yellow peppers, broccoli or cauliflower florets, carrots, celery sticks, cucumbers, snap peas or whole radishes.
8. Place colorful fruit where everyone can easily grab something for a snack-on-therun.Keep a bowl of fresh, just ripe whole fruit in the center of your kitchen or dining table.
9. Get saucy with fruit. Puree apples, berries, peaches or pears in a blender for a thick, sweet sauce on grilled or broiled seafood or poultry, or on pancakes, French toast or waffles.
10. Stuff an omelet with vegetables. Turn any omelet into a hearty meal with broccoli, squash, carrots, peppers, tomatoes or onions with low-fat sharp cheddar cheese.
11. “Sandwich” in fruits and vegetables. Add pizzazz to sandwiches with sliced pineapple, apple, peppers, cucumber and tomato as fillings.
12. Wake up to fruit. Make a habit of adding fruit to your morning oatmeal, ready-to-eat cereal, yogurt or toaster waffle.
13. Top a baked potato with beans and salsa or broccoli and low-fat cheese.
14. Microwave a cup of vegetable soup as a snack or with a sandwich for lunch.
15. Add grated, shredded or chopped vegetables such as zucchini, spinach and carrots to lasagna, meat loaf, mashed potatoes, pasta sauce and rice dishes.
16. Make fruit your dessert: Slice a banana lengthwise and top with a scoop of low-fat frozen yogurt. Sprinkle with a tablespoon of chopped nuts.
17. Stock your freezer with frozen vegetables to steam or stir-fry for a quick side dish.
18. Make your main dish a salad of dark, leafy greens and other colorful vegetables. Add chickpeas or edamame (fresh soybeans). Top with low-fat dressing.*
19. Fruit on the grill: Make kabobs with pineapple, peaches and banana. Grill on low heat until fruit is hot and slightly golden.
20. Dip: Whole wheat pita wedges in hummus, baked tortilla chips in salsa, strawberries or apple slices in low-fat yogurt, or graham crackers in applesauce.
*See “Color Your Plate with Salad” at
www.eatright.org/nutritiontipsheets for more tips on creating healthy salads.
(source: http://www.eatright.org/nnm/handoutsandtipsheets/)

When you’re hungry and looking for a quick snack sometimes choosing what seems to be a healthier choice can add up in calories if you are not paying attention to portion sizes.

For example the photo below is of trail mix containing cranberries, bits of dark chocolate, almonds, walnuts and raisins. How bad can that be, right? A single serving is 1/3 cup which amounts to a heaping handful and 190 calories. Not bad, if you can stay with the single serving…most don’t. A few handfuls of this “healthy snack” can add up to 600 calories to your daily consumption.

Planning ahead and bagging single serving sizes of this snack can help. Not only does it create a visual of how many servings found in one container it also may help you satisfy your craving while avoiding over indulgence. 

The New Year is quickly approaching and its time to put your resolution to get healthy into action. So, where to begin….

Choosing a form of exercise that you enjoy will help you stick to your plan. Also, be realistic when setting up your exercise schedule. If it doesn’t fit into your lifestyle there is little chance you will be able to maintain over a period of time.

Remember the 80-20 rule when it comes to how to eat healthy. Maintaining healthy weight loss should be 80% diet and 20% exercise. If you take a zumba class you can burn up to 700 calories, which can be quickly cancelled out if you choose an unhealthy food option.

Plan meals ahead and stock the fridge with healthy snacks. Keeping cut up vegetables in single serving size bags will help you to choose wisely when you are looking for a snack or grabbing something quick on the go. Packing your lunch for work will also help you avoid take out or fast food when those mid day hunger pains set in.

Drink plenty of water! Not only is water essential to good health it gives you a sense of feeling full. To ensure you are drinking the recommended eight 8oz glasses each day, keep a water bottle with you at all times and sip on it through out the day.

Avoid high calorie drinks. Did you know that a single serving of cola can contain 150 calories? If you drink several glasses of soda a day that can really add up. Making a small change to eliminate pop from your diet can result in significant daily calorie reduction.

Set a time in the evening to stop eating and stick to it.  For some, late night snacking can add anywhere from 300-500 calories when most aren’t even hungry.

Get your rest. Getting a good nights rest will keep you feeling motivated throughout the day resulting in better energy for your workout and better recovery from your workout.

Be patient – breaking old habits and developing new ones takes time. Determination today leads to success tomorrow.

---------------------------------------------------------------------------------------------------------

Nancy Gildersleeve has been a fitness professional for over 17 years. She holds many group exercise certifications as well as personal training and pilates. Additionally she has worked as an examiner for the Aerobic and Fitness Association of America. Nancy is an avid runner and completed her first marathon in October 2011. She is the Associate Executive Director of our Schenectady branch and serves as the Health & Wellness Product Group leader for the Capital District YMCA.

By Nancy Gildersleeve, Capital District YMCA

For most of us, the holiday season means less down time and planning nutritious meals, more stress, and difficulty sticking to our workout routine. Even dedicated exercisers can have difficulty staying on track during the holidays.  

Studies show that on average most people gain 1-4 lbs from Thanksgiving through New Year’s Eve. For those already trying to lost weight, these statistics can be discouraging.  

Planning ahead and making exercise a priority can reduce your stress level and help you combat unwanted holiday pounds. Here are a few tips to help you stay on track this holiday season.  

Set realistic fitness goals and stick to them.  
If you can’t make your favorite group exercise class due to holiday parties or shopping, re-arrange your schedule to try a new class (the Y offers classes throughout the day). If you typically prefer aerobics, try a workout with weights. We can help you make the change. If you love weights, try a group fitness or a spin class. Any exercise is better than none.  

Include family time in your exercise.  
Pulling the kids up a hill a few times can make sledding as beneficial as a jog. Taking the dog for a walk, ice skating, snowshoeing or cross country skiing provides quality time with the one's you love and great exercise.   Keep a water bottle with you at all times to avoid being thirsty or dehydrated. Drinking water also gives you a sense of fullness which helps limit your temptation to eat more food.  

Use moderation when indulging in party foods.  
Try smaller portions of not so healthy foods and larger portions of salads, vegetables, fruit or lean meats. Having a light, healthy snack before a holiday gathering can help curb your hunger and avoid binging on sweets or other high calorie treats. 

Take advantage of a lunch hour power walk. Take the stairs instead of the elevator. Park your car further away to increase your steps to and from work. Always have your workout gear with you to help stick to exercising.  

Remember: the holidays are a time to enjoy with family and friends. It’s not what you do and eat from Thanksgiving to the New Year but more about what you do and eat from New Year to Thanksgiving. Think moderation when it comes to indulging this holiday season and make exercise a priority.  

Keeping yourself on track and being health conscious is the best gift you can give yourself and your family.

As a former YMCA childcare worker, Timothy Tocco understands the link between the values learned at the Y and those he teaches at In Nae Taekwondo in Glenville, NY.  For this reason, Master Tocco decided to begin teaching Taekwondo out of the Capital District YMCA's Glenville branch.

 

For more information visit www.CDYMCA.org or www.INNAETKD.com

Learn more about Zumba and why you should try Zumba at the Capital District YMCA

The Capital District YMCA seeks to answer the question, What is Pickleball?

On January 4, 2011, the Capital District YMCA kicked off its community campaign to raise money for the Reach Out For Youth Scholarship Program. This years goal is $1,510,000!

Much more than swim lessons, daycare services, after-school programs, or a visit to Camp Chingachgook on Lake George, your support helps kids develop core YMCA values: caring, honesty, respect, and responsibility; values they will have forever.

Please consider donating to support children in our community at www.cdymca.org