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Tuesday, March 26, is Diabetes Alert Day and as part of the Y's commitment to healthy living, the Capital District YMCA is encouraging people to learn the risks of prediabetes and type 2 diabetes and what they can do to prevent the disease. Take the test below to see if you should contact the Y to learn more about our Diabetes Prevention Program.

An estimated one of every three U.S. adults has prediabetes, yet just 7% of those with prediabetes know they have it. Prediabetes increases the risk of type 2 diabetes, heart disease, and stroke. Take the quiz below to learn if you are at risk for prediabetes and type 2 diabetes.

What Is Prediabetes?

Prediabetes is a condition in which individuals have blood glucose levels that are higher than normal, but not high enough to be classified as diabetes. People with prediabetes are at high risk of developing type 2 diabetes, heart disease and stroke.

 

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/)

Earlier this year we announced some exciting changes at the Schenectady Residence program.
Check out two articles that came out this weekend:

Stepping Up To A New Home - Times Union
Home Is Where The Help Is - Schenectady Gazette

Last night our very own David Brown was honored with the 2013 New York State African American Public Service Award! Congratulations David!

Bob Marley’s classic recording, Buffalo Soldiers (1983 Tuff Gong/Island,) stands as an eternal lyrical comment on the African experience in the new world, seen metaphorically,  through the exploits of the Buffalo Soldiers of the United States Army’s 9th and 10th Cavalry.

African Americans have fought in every armed conflict the colonies and the United States has ever had.   After the Civil War, African Americans soldiers  were organized into all black units that were sent to the western frontiers to fight  Indians and guard important installations and travel routes.  Many southern states were not ready to endure the presence of trained and armed former slaves in their communities. The country’s westward expansion had started prior to the Civil War and the US Government’s policy toward Native Americans  was "influenced by the desire to expand westward into territories occupied by these Indian tribes" [i]. 

As the legends go, the Indians called the African American troops “Buffalo Soldiers” because of their courage and bravery and because the texture of their hair reminded the Indians of the buffalos coat.   These soldiers served honorably and bravely despite enduring racism, less rations, supplies and less adequate equipment than all white units.  Sometimes, they were attacked by the very townspeople they were assigned to protect.  They earned numerous Medals of Honor during the Indian wars, the Spanish American War, World War I and beyond.   Henry O. Flipper, the first African American graduate of West Point, was assigned to the Buffalo Solider units. The armed forces were desegregated by President Harry S. Truman’s Executive Order in 1948, but the proud history of the Buffalo Soldiers lives on in historical observances, monuments, movies and even song.

 

Albany, NY ― The Capital District YMCA has promoted John Hayden to Vice President of Human Resources for the Association.  

A graduate of Siena College, John has worked with the Capital District YMCA for more than five years, beginning as the Director of Human Resources where he dedicated his efforts to re-designing the Association’s health benefit plans for a cost savings of $22,000. In addition, John managed the implementation of a new Payroll/HR system. 

At the Y, helping kids, families, and communities to learn, grow, and thrive requires strong, cause-driven leadership. Through high-quality and affordable training, John will help Capital District YMCA staff develop the knowledge, skills, and behaviors Y leaders need to strengthen communities. The revitalized Y brand calls on Ys to live our cause, which begins with thinking, acting, and communicating as leaders focused on strengthening community and effecting lasting personal and social change.   

“I look forward to helping the Capital District YMCA strengthen our community by attracting and retaining high quality staff who care passionately about the goals and mission of the Y” noted John. 

John has a Bachelor of Arts degree from Siena College and a Master of Science degree from St. Bonaventure University in Olean, NY. In addition, John is a member of Capital Region Human Resource Association and Society of Human Resource Management.  

“I appreciate and rely on John’s experience and counsel, and look forward to his efforts to move our organization to the next level in staff development,” noted Capital District YMCA President and CEO David Brown.  

The Capital District YMCA is one of the 35 largest associations of YMCAs in the county and the largest membership-based community service organization in the area. For more information about the Capital District YMCA, visit www.CDYMCA.org, or call 518.869.3500.

The Y has always been a progressive institution in promoting the rights of African Americans and other minority groups.  Anthony Bowen, who purchased his own freedom from slavery in Maryland, founded the first Y chapter for African Americans in 1853.  This was one of the first organizations for African Americans.  Bowen was an abolitionist and advised President Lincoln to enlist African American troops to fight in the civil war.  He was also the first African American to work in the US Patent Office.  The Y has continued the tradition of providing safe spaces for African Americans and other marginalized groups well into the twenty-first century.

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.

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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.