How often have you found yourself eating a
quick breakfast in the car, lunch at the computer, dinner in front of the TV,
or a snack right out of the bag as you scroll through your phone?
If this sounds like you, you are like most
busy Americans who multitask while eating. This is known as mindless eating,
and it can be attributed to many unhealthy habits that can lead to being
overweight or obese and result in serious to severe health problems.
The Opposite Of Mind “less”
Is Mind “ful”
Mindfulness is defined as the quality or
state of being conscious or aware of something. Applying that definition to
food can improve health by creating new practices for how we eat. These
practices eventually become habits that center around reconnecting with
internal hunger cues, instead of external cues, and making deliberate choices
against unconscious eating patterns.
So how do you put mindful eating into
practice? To be truly mindful, we need to be present in the moment and curious
about what we are feeling and what is going on around us. When it comes to
being mindful about our eating, it is helpful to ask: Why and How am I eating?
Seven Essential Questions
Before every meal or before you grab food
on the go, consider “Why?” Ask:
• Am
I truly hungry? Or, are you eating because the clock says it’s your normal time
to eat? Is it possible that you are thirsty or have another reason for wanting
to eat (such as smelling a freshly baked cookie or being invited to a new
restaurant for dinner)?
• If
I’m still eating, is it possible that I am full? It takes 20 minutes for
various hormones in your body to signal the brain that you are full. Set a
timer when you sit down to eat and slow down! Give your body time to respond to
the food and register that you’re done eating.
• Am
I eating because I am bored? Or are you lonely or sad? A lot of times we eat
because we’re not feeling hungry, but we’re feeling something else. Addressing
these emotions directly and not with food can help you avoid emotional eating.
Then consider “How” you’re eating. Ask:
• Is
my portion size appropriate? Most people will eat what’s in front of them
regardless of how hungry they are. Read labels and adjust your serving
accordingly. Choosing a smaller plate can help as well.
• Am
I eating slowly and chewing thoroughly? Chewing slowly increases pleasure and
feelings of fullness. As you’re eating, put your fork or spoon down in between
bites or use your non-dominant hand or even chopsticks to help you take the
time and appreciate the act of eating.
• Am
I eating directly from a bag or container? Eating directly from a bag or
container typically leads to overeating. Always portion out appropriate serving
sizes into smaller containers.
• Am
I distracted while I am eating? Removing all technology, work, or other
distractions can help you be present in the moment so you can focus on enjoying
your food. Before you begin to eat, take a moment and reflect on where your
food has come from and how many people have been involved in bringing it to
your table.
By asking yourself these questions, you
will start to become aware of what is truly happening when it comes to food,
eating, and nutrition. But remember: Behavior change takes time! Start with one
change (such as putting your fork down in between bites) and practice,
practice, practice. Before you know it, you will have developed a new healthy
and mindful eating habit!
To learn more about eating right and living
healthy, contact the nutrition experts at the Glendale Sports Center managed by
the YMCA!
Liz Bravman, RN, a former pediatric nurse,
is now a cycling instructor, nutrition educator and personal trainer at the
Susan M. Duncan Family YMCA in Arvada. She has a Bachelor of Science degree in nursing
and a Master’s degree in nutrition education.
February is Heart Health Month. But it’s
such an important topic, it deserves more than 29 days of attention. According
to the Centers for Disease Control and Prevention, heart disease is the leading
cause of death in the United States. And, in the U.S., someone has a heart
attack every 40 seconds! Fortunately, there are many ways you can reduce your
risk of heart disease through diet, activity, and daily lifestyle changes. The
benefits of these quick tips can quickly add up and help you focus on heart
health throughout February and year-round!
Eat healthy fats and avoid trans fats: Fat
is necessary for a healthy diet, but not all fats are created equal. It’s
important to look for healthy ones like polyunsaturated, saturated and
unsaturated fats. Trans fat is the kind that can increase levels of LDL
cholesterol in the bloodstream. LDL is considered negative cholesterol that can
build up in the bloodstream and lower positive HDL cholesterol levels. To
incorporate healthy fats in your meals, opt for “loin” cuts of meats; bake,
broil, lightly sauté, stir-fry, or roast foods in olive oil or nut oils; and
experiment with adding chia seeds, flaxseeds, and nuts to salads and snacks.
Opt for reduced sodium. Having too much
sodium makes the body hold on to excess fluid, which increases blood pressure
and adds extra pressure on the heart. Based on this, the simple act of choosing
reduced sodium versions of packaged foods can go a long way to improving heart
health. Select low or no-sodium soups, canned goods, and other prepared foods.
Cook with spices rather than salt to reduce sodium in homemade cooking. And,
check nutrition labels and opt for foods with lower sodium counts. Keep in mind
the American Heart Association recommends no more than 2,300 milligrams of
sodium per today!
Focus on omega-3 fatty acids. These
powerful nutrients are found in many common foods, and they deliver health
benefits across the board, from fighting depression and anxiety, to improving
eye health, to reducing symptoms of ADHD in children. For heart health, they
perhaps produce the biggest bang by:
• Reducing
triglycerides and blood pressure
• Increasing
“good” HDL cholesterol
• Preventing
blood clots
• Reducing
plaque and
• Decreasing
inflammation
To add more omega-3 fatty acids to your
diet, seek out fish like salmon, albacore tuna (with water), mackerel, trout,
and sardines, or plant-based products like walnuts, almonds, soybeans, and chia
seeds, hemp seeds, and flaxseeds.
Get your fruits and veggies. This is always
a healthy-eating go-to tip, as fruits and vegetables are good for you across
the board. In terms of heart health, both fruits and vegetables are high in
potassium and other nutrients that can lower blood pressure and prevent
cardiovascular disease. Also, eating more fruits and vegetables can “fill you
up,” making you less inclined to eat foods that are not as beneficial, such as
meat, cheeses, and sugary snacks.
Plan, plan, plan. Too often, we find
ourselves tired from a long day or pressed for time with busy schedules, and we
opt for quick, unhealthy meals or snacks on the run. To offset this, a little
planning can go a long way for heart health. Aim to spend some time on the
weekends preparing vegetables, lean proteins, and whole grains to either grab
as snacks or to reheat throughout the week. Stock up on pantry staples so that
you can make healthy meals quickly. Also, prepare a grocery list for the week.
Having a plan helps you stay on track and balance your meals.
Focusing on your heart health can be a
lifesaver in February and year-round. And it’s never too late to implement
these tips. Remember, every act counts! For more information, contact the
fitness and nutrition professionals at the Glendale Sports Center managed by
the YMCA. And for more support and guidance, check out the YMCA Blood Pressure
Self-Monitoring Program offered at Glendale Sports Center
Cami is a nutritionist, DTR (Dietary
Technician, Registered), and a Certified Health and Wellness Lifestyle Coach.
She is involved in many YMCA programs, including Diabetes Prevention, Healthy
Weight and Your Child, and Blood Pressure Self-Monitoring. Her passion is
showing others how healthy habits are achievable and one of the greatest ways
to feel your best.
It’s that time again when we make
resolutions for all we want to accomplish in the New Year. New Year’s
Resolutions seem like a good idea, but most people only stick to them for the
first few months of the year! In fact, it’s been found that 80% of resolutions
made in January fail by the end of February. But this is not meant to be
discouraging. It just means we need to rethink how we are setting goals. Here
we look at how.
Be Smart!
If we want to improve, our goal setting
needs to improve too! It’s easy to make goals such as, “I will eat healthy.”
However, vague goals can end in frustration as there is no clear definition of
what, how and by when you will successfully achieve your goal. To set yourself
up for success, use these tips for creating “SMART” goals:
S –
Make the goal specific. What do you want to accomplish? Be very clear and avoid
words like “more” or “less.”
M –
Make the goal measurable. How will you determine if you are being successful?
Whether it’s in time, amount, or frequency, make sure you can measure and
evaluate your progress.
A –
Make the goal achievable. Do you have tools to make this goal happen? You want
to be optimistic but also realistic.
R –
Make the goal relevant. Is it important to you? Some people make resolutions
because they’re popular or seem to be the “thing to do.” But to be successful,
you need a goal that’s personal and meaningful to you.
T –
Make the goal time-bound. Do you have a realistic timeline for achieving your
goal? Setting a deadline for what you want to do can make you more accountable
and focused.
Smart Examples
So, how does this look in practice? If, for
example, you want to improve your nutrition, examples of SMART goals are:
• I
will not eat processed sugar six out of seven days per week for the next two
months. I will start this Sunday.
• Starting
today, I will fill half my plate or bowl with fruits and vegetables at lunch
and dinner. I will do this for the next six months.
• I
will eat meat free every Monday starting this week.
• Monday
through Friday I will make my dessert fresh fruit.
• For
the next two months I will not eat directly out of containers or packages.
Ready, Set, Go!
After you’ve created your SMART New Year’s
Resolution, another tip for being successful is to consider having a support
system. Do you have someone in your life who is trying to accomplish the same
thing? Having a support system not only keeps you accountable to your goal, but
also challenges you to create more goals along the way!
If your goal is fitness related, ask a
friend to join you for some workouts, or look into working with a personal
trainer. If your goal is nutrition based, find a nutritionist who can help you
with meal plans and grocery lists. Want to learn something new? Look into
classes in the area. Regardless of what your resolution is, find the resources
that can help you get there. But remember: It starts with you!
In 2020, take ownership and be excited
about what you are working toward! There can be a great deal of stress when you
choose a new goal, but try your best to let that go, enjoy the process, and
reward yourself along the way! Change is hard work and hard work should be
celebrated. It’s going to be a great New Year!
Liz Bravman had a career as a pediatric nurse prior to receiving her Master’s degree in Nutrition Education. After moving to Colorado from the East Coast 15 years ago, she taught at CSU Extension and CU’s school nutrition program, specializing in teaching families how to eat healthy on a budget. She is a nutrition specialist and cycling instructor for the YMCA.
Mental health is important all year long.
But around the holidays it can be especially difficult to feel your best. The
holiday season brings a lot of demands — parties, shopping, baking, cleaning
and entertaining — which can lead to stress and depression. To make sure your
holidays are happy ones, it’s important to keep some perspective and stop the
celebration from taking an emotional toll. These tips from the Mayo Clinic can help
keep stress and depression away.
1. Acknowledge
your feelings. Just because it’s the holidays doesn’t mean you absolutely have
to feel happy. Give yourself permission to feel what you’re feeling, whether
it’s sadness, grief or frustration. Your heart doesn’t run by the calendar. If
you’re feeling blue, don’t add emotions of guilt and anxiety on top of it.
2. Don’t
go it alone. Human beings are social — we are meant to be with others. If
you’re feeling lonely or isolated, seek out community, church, or social
events. Join a club or spend time volunteering.
3. Manage
expectations. Sometimes we put too much stress on ourselves because we think
things are supposed to be a certain way. But, it’s important to remember that
change is possible. Traditions are great but changing them as families and
demands grow is fine too. Relax and find new ways to celebrate. It’s okay!
4. Stick
to a budget. A huge source of stress and depression during the holidays is
money. It’s common to overspend, or to feel guilty because you think you
haven’t spent enough. Understanding this and taking steps to stay on budget can
help. Before you head to the mall, decide on how much you can afford and stick
with it. Or, consider alternatives to gift giving such as donating to a charity
in someone’s name, making homemade gifts, or drawing names for a gift exchange.
5. Be
selective. The holidays bring a slew of invitations to parties, potlucks and
concerts, and it’s easy to overload your calendar and soon feel resentful and
overwhelmed. Instead, think about the events that are important to you and
prioritize those. Don’t take on too much or feel you have to say yes to
everything. In addition, carve out some time for yourself and do things on your
own that reduce stress and restore your inner calm.
6. Stay
healthy. Throughout the parties and busy schedules, keep healthy habits on
track. It’s tempting to blow off a workout or grab those cookies someone
brought to the office. But don’t let the holidays become a free-for-all, as
overeating and not exercising only add to stress and depression. Try to limit
sweets, cheese, and alcohol. Get plenty of sleep and stick to your exercise
routine.
7. Seek
professional help if you need it. Despite your best efforts, it is possible
during the holidays or anytime, to still feel blue. You may feel persistently
sad or anxious, irritable, or hopeless. You may have difficulty sleeping,
experience a change in appetite, or find yourself unable to face routine
chores. If these feelings last, it’s important to get help. Depression is
treatable. Talk to your doctor or a mental health professional.
8. Take
back control. Finally, just because the holidays are here doesn’t mean you have
to be subject to past feelings or new pressures. Learn to recognize your
holiday triggers, whether it’s overspending, overscheduling, or overeating.
Slow down and regain perspective. Think positively and try to find peace and
joy.
The holidays can be stressful, but with
some planning and understanding, you can make the most of them. For more tips
on healthy living of the spirit, mind, and body, contact the wellness
professionals at the Glendale Sports Center managed by the YMCA.
Justin is the Lifestyle Medicine
Coordinator at the Glendale Sports Center managed by the YMCA of Metro Denver.
He has worked in the fitness industry since 2015 and received his BS and MS in
Exercise Physiology from Western Kentucky University. He joined the Denver YMCA
in 2019 after moving from Bowling Green, KY.
Diabetes is a disease that occurs when your
blood glucose, also known as blood sugar, is chronically high. Blood glucose is
your main source of energy and comes from the food you eat. Insulin, a hormone
made by the pancreas, helps glucose from food get into your cells to be used
for energy. Sometimes your body doesn’t make enough — or any — insulin or
doesn’t use insulin well. Glucose then stays in your blood and doesn’t reach
your cells.
Over time, having too much glucose in your
blood can cause health problems. Although diabetes has no cure, you can take
steps to manage your diabetes and stay healthy.
Calling All Types: Eat Well And Move
No matter if you live with what type of
diabetes you may have, diet and exercise are two of the most powerful tools you
can use to fight it. Not only do they help you control your blood sugar, but
they can mean the difference between feeling run down and feeling great.
New diets can feel restrictive and there is
no one-size-fits-all diet. While you need to make changes in what and how much
you eat, there are numerous resources available in the community and online.
Always remember to follow USDA recommended MyPlate guidelines for healthy food
choices.
• Eat
a variety of foods, including vegetables, whole grains, fruits, non-fat dairy
foods, healthy fats, and lean meats or meat substitutes.
• Try
not to eat too much food.
• Try
not to eat too much of one type of food.
• Space
your meals evenly throughout the day.
• Avoid
skipping meals.
Another part of living a full and healthy
life with diabetes is being active. No matter what you do or how you approach
it, know that any type of physical activity helps lower your blood sugar. Other
benefits of physical activity include:
• Having
more energy
• Relieving
stress
• Keeping
your joints flexible
• Lowering
your risk for heart disease and stroke
If you’re not into regular exercise,
putting together an exercise plan can be a bummer.
But remember, along with your diet and
medications, regular physical activity is an important part of managing
diabetes or dealing with prediabetes. It doesn’t matter where you are
physically. If you’ve never set foot in a gym, that’s okay — as long as you
start doing something now. If you haven’t been very active or are worried about
your health, it’s important to consult your doctor and start slowly.
Did You Know?
More than 84 million adults in the U.S.
have prediabetes — that’s 1 out of every 3 Americans!
Yet, 9 out of 10 people don’t even know
they have it — the YMCA and Glendale Sports Center can help!
The YMCA’s Diabetes Prevention Program is
part of the CDC-led National Diabetes Prevention Program, which has proven that
through healthier eating, increased physical activity, and a small amount of
weight loss, it’s possible to prevent or delay the onset of Type 2 Diabetes by
58-71%.
Through this Y program, participants meet
regularly with a certified lifestyle coach to learn about:
• Nutrition
• Physical
activity
• Overcoming
stress
• Staying
motivated
Together, they get the resources and
support they need to meet program goals:
• Decrease
body weight by 7%
• Increase
physical activity to 150 minutes per week
• Improve
wellness and reduce diabetes risk
Take action now to transform your health.
To learn more, contact me at the Glendale Sports Center, 303-639-4711.
Justin is the Lifestyle Medicine Coordinator at the Glendale Sports Center managed by the YMCA of Metro Denver. He has worked in the fitness industry since 2015 and received his BS and MS in Exercise Physiology from Western Kentucky University. He joined the Denver YMCA in 2019 after moving from Bowling Green, KY.
