February is American Heart Month and, no matter what your age, it’s important to consider some heart-healthy habits. Caitlin Stackpool, Director of Community Integrated Health at the YMCA of Metro Denver, answers some important questions about heart health and ways to look out for your “ticker.”
Q: Why is it important to talk about heart health?
A: According to the American Heart Association, high blood pressure, also called hypertension, affects nearly half (46%) of adults and only 1 in 4 of those individuals have it under control. It is one of the leading causes of death in our country. Over time, unchecked high blood pressure can lead to heart disease, heart failure, stroke, kidney failure and other health problems.
Q: How would someone know they have high blood pressure? Are there signs?
A: Unfortunately, high blood pressure is often called the “Silent Killer” because there are typically no warning signs or symptoms. One critical thing you can do is regularly monitor your own blood pressure.
Q: What should people know about self-monitoring their blood pressure?
Studies have shown that routine self-monitoring of blood pressure can actually lead to a decrease in pressure and overall better blood pressure management. When people can physically see those numbers fluctuating, they can better adjust their behaviors — eating habits, exercise and other lifestyle changes.
A program like the YMCA’s Blood Pressure Self-Monitoring Program can help those struggling with high blood pressure. It is a program open to anyone — you don’t have to be Y member.
Q: What do you cover in the YMCA’s Blood Pressure Self-Monitoring Program and what does it cost?
It’s a four-month program working with a trained Healthy Heart Ambassador. Participants: 1. measure and record their blood pressure at least twice a month; 2. identify and control triggers that raise blood pressure; and 3. adopt healthier eating habits.
Something as simple as reducing the amount of salt you eat can help lower blood pressure significantly!
The program is offered virtually at this time and at no cost, although there is a fee for the blood pressure cuff.
Take control of your heart health and learn more about the program at denver ymca.org/blood-pressure.
Caitlin Stackpool is the Director of Community Integrated Health for the YMCA of Metropolitan Denver. With a background in clinical exercise physiology and health education, she has a passion for disease prevention through making small lifestyle changes.
by Rosalie Shanks, Registered Dietitian and a Lifestyle Coach, YMCA of Metro Denver
Meal prepping can sound like a daunting task, but its purpose is just the opposite — to make your life easier. Less desirable food choices are often made when hunger levels are high, and time is limited.
Let’s face it, it’s much easier to pick up pizza on the way home from work than to cook dinner from scratch. Like all nutrition recommendations, meal planning requires an individualized approach. It’s important to find out what works for you and your lifestyle! Here are some helpful tips to get you started.
Shop Smart
• Take inventory of your refrigerator, freezer and pantry before making a grocery list.
• Keep your grocery list simple and plan for meals that have similar ingredients throughout the week.
• Organize your list based on the main food groups (fruits, vegetables, lean meat, dairy, whole grains, healthy fats) to ensure a balanced meal plan.
Make The Healthy Choice
The Easy Choice
• After grocery shopping, rinse and cut fruits and vegetables for an easy grab-and-go snack. Store the prepped produce in a clear container at the front of your refrigerator as a helpful visual cue.
Batch Cook
• Batch cooking means cooking staple foods in a large batch to use in multiple dishes. If you are interested in trying batch cooking, a good place to start is with meat, grains and beans.
• For example, instead of cooking one cup of quinoa for dinner, make several cups. Have the quinoa as a side for dinner that night, add it to your salad for lunch, make a grain bowl, use it in a frittata, bake a casserole, or throw it in a soup.
Stick To The Basics
• Choose recipes that meet your needs, whether it’s family favorites, 30-minute meals or plant-based recipes.
• Pick a few staple recipes that you enjoy and already know how to make. When you don’t have time to try something new, use these types of recipes as your back-up plan.
• Opt for a recipe with little prep and clean up, such as a sheet-pan meal.
Plan For Leftovers
• Avoid the worst part of cooking — the clean-up. Double or triple your recipe and freeze it for a busy day down the road. Foods that freeze well include soups, casseroles, burritos, chicken, meatballs and breads. Avoid freezing cream-based meals or produce with a high water content.
Utilize Technology
There are endless recipes, apps and tips and tricks at your fingertips! Listed below are a couple of meal-prep apps for smart devices.
• The app Yummly creates a recipe with ingredients you already have at home.
• The app Mealtime has a variety of different recipes that will adjust to any food preference. You can select a few recipes to make for your week and it will populate a grocery list.
Meal prepping can save time and money, improve health outcomes, reduce food waste, add variety to your weekly meals and lower stress around the never-ending question, “what’s for dinner?” There is no right or wrong way to meal prep, the goal is not to start from zero each night!
Visit https://www.denverymca.org/ to learn more about fitness and nutrition programs at the YMCA of Metro Denver.
by Teresa Kutt, VP of Marketing and Communications, YMCA of Metro Denver
2020 has been a tough year for everyone. And it’s not over yet. Our country was fraught with a pandemic, and we also experienced our share of political and societal unrest. Despite these challenges, there are still many reasons to be thankful.
Close up of gratitude word with pen on notebook
This list is not meant to minimize the harsh reality of 2020. Many people have lost loved ones. Jobs. People are struggling financially and emotionally. But today, we’d like to shine a light on the positives in the Denver community and all around us.
1. People helping people
Often, helping others can be a good way to get our minds off our own worries. Since the pandemic hit in March, there have been countless stories about how people in the Denver community have been helping others since then.
Too numerous to list, support ranges from monetary help to giving of one’s own time. Thankfully, key organizations in the community, including the Food Bank of the Rockies, Mile High United Way and the YMCA of Metro Denver, just to name a few, have been helping to those in need to stay connected, healthy and to keep their bellies full.
2. Furry friends find new homes
The demand for new furry friends across the state, as well as nationally, has skyrocketed. With an increasing number of people spending more time at home, many individuals and families decided the time was right to expand their families; many cats and dogs have now been placed in their fur-ever homes throughout Colorado.
3. Creativity blossomed
Creativity experienced a resurgence during self-isolation.
Artwork: New murals popped up throughout the Denver community. Inspiring works of art were created to bolster positivity, as well as to acknowledge and support healthcare workers and others on the frontlines of the pandemic.
Sewing: Many people dusted off their sewing machines and brushed up on their stitching skills to make masks for essential employees, as well as family members and friends.
Cooking: Cooking and baking also gained popularity in households across the country. Not only does trying out a new recipe provide entertainment, it also provides comfort and sustenance.
Virtual Connection: It wasn’t only schools that went virtual; many musicians, artists and museums opened their performances, shows and collections virtually, allowing individuals, families and students to explore new places and things from the comfort and safety of their own homes.
4. Family Time
For families regularly caught up in the rat race, 2020 has presented them with more time at home to connect, to spend time together and to enjoy each other. Many families in the Denver community report an increased sense of connection and communication among each other since the pandemic began.
Is there something you’re particularly grateful for? Please share it with us!
To learn more about health and fitness programs at the YMCA of Metro Denver, visit https://www.denverymca.org/.
by Jessica Giffin, Lifestyle Coach & Community Liaison, YMCA of Metro Denver
November marks the observance of National Diabetes Awareness Month. Did you know that a staggering one in three Americans have prediabetes? That’s roughly 89-million Americans. And nine out of 10 people don’t even know they have it.
The good news? Prediabetes is reversible. But before we get to prevention, it’s important to understand exactly what the condition is and if you are at risk.
Prediabetes indicates that a person’s blood glucose, or sugar level, is higher than normal but not yet high enough to be diagnosed as having type 2 diabetes. People with prediabetes are predisposed to a later diagnosis of type 2 diabetes and are also at a much higher risk of other serious health problems, including stroke and heart disease.
The most common risk factors for those with prediabetes include the following:
• Over the age of 45
• Are overweight
• Have a family history of diabetes
• Are physically active fewer than three times a week
• Have had Gestational diabetes for gave birth to a baby weighing more than 9lbs.
So how can you reverse prediabetes?
The YMCA of Metro Denver offers a nationally recognized Diabetes Prevention Program to help those diagnosed with prediabetes empower themselves to take ownership of their health by teaching them about nutrition, physical activity, overcoming stress and how to stay motivated. The program is part of the Centers for Disease Control-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%.
The Y’s year-long program consists of one-hour classes in a small group setting. Each class is led by a trained lifestyle coach and is designed to teach participants strategies to not only reduce their risk of type-2 diabetes but to also live a healthier, happier life. Key tactics include healthy eating, increased physical activity and losing weight.
As Jessica Giffin, lifestyle coach and community liaison from the Y says, it’s really a lifestyle balance program.
“This is an opportunity to make small changes that can make a positive impact on your health and reduce your risk for developing diabetes,” says Jessica. “And it’s not a diet! We empower people to make lifestyle decisions that can be sustained over time. We know change is hard and we are here to help!”
The program takes place in a group setting, allowing participants to share, brainstorm and find support among each other.
“The diabetes prevention program has changed my life,” said Adrn’e Steel, program participant. “It’s a support system so we brainstorm a lot together, you’re not doing it by yourself.”
Jane and Jim Lipscomb, a Denver-area couple, participated in the program last year and had phenomenal results. In fact, they shared that even during the pandemic, they’ve been able to keep up with their newfound healthy lifestyles.
“Together, we have lost a combined 67 pounds and significantly lowered our risk for type 2 diabetes through the Y’s Diabetes Prevention Program,” Jane Lipscomb, program participant. “And best of all, we feel great and are back to doing activities we love! Jim, who is 72, recently hiked Rollins Pass after years of thinking he never could again — that’s over 14 miles and 2,562 feet of elevation gain!”
The YMCA’s Diabetes Prevention Program is offered year-round in seven counties in Metro Denver, including its five YMCA Wellness Centers and more than 20 community sites and, right now, the program is taking place virtually to allow for greater flexibility among participants during the pandemic.
To learn more about the Y’s diabetes prevention program or health and fitness programs at the YMCA of Metro Denver, visit https://www.denverymca.org/.
by Rosalie Shanks, Registered Dietitian and a Lifestyle Coach, YMCA of Metro Denver
Now, more than ever, it’s important to take steps to support and bolster our immune systems. A balanced diet, along with good hygiene, sleep and stress management can play a crucial role in fostering a healthy immune system and fighting off illness.
An eating plan focused on nutrient-dense foods can give your body the extra protection it needs to become strong and healthy. There is no one quick food “fix-for-all” solution when it comes to health, but listed below are some key nutrients that play a role in immune support.
• Zinc promotes the growth and maintenance of immune cells, helps to heal wounds, and has some responsibility for taste and smell.
Good sources of zinc: beef, poultry, fish, eggs, legumes, nuts and seeds
• Vitamin C is an antioxidant that fights off free radicals — the molecules that damage our cells. It supports tissue development and repair, and maintains strong bones, teeth, and cartilage.
Good sources of vitamin C: citrus fruits, strawberries, tomatoes, bell peppers, brussels sprouts, cauliflower, potatoes
• Vitamin A assists the body in fighting off infection, improves vision and keeps the skin healthy.
Good sources of Vitamin A: orange/yellow fruits and vegetables, including carrots, sweet potatoes and apricots, and dark, leafy-green vegetables such as spinach, kale and broccoli
• Vitamin E is an antioxidant that enhances immune function and benefits heart health.
Good sources of Vitamin E: vegetable oils, such as soybean or olive oil, seeds, almonds and avocado
• Protein is valuable for two reasons — B vitamins and recovery time. B vitamins, specifically B6, B9 (folate) and B12, help the body produce energy, fight infection and create new blood cells. Protein also helps to restore damaged tissue so your body can heal from sickness at a quicker rate.
Good sources of protein: beef, chicken, seafood, eggs, milk, soy, beans, lentils, nuts and seeds
Trying to remember all those nutrients and food sources can be overwhelming, so instead, focus on making your plate balanced and colorful. Aim for at least five servings of fruits and vegetables each day. Essential vitamins and minerals are found in a variety of different foods, so be sure to mix up your food choices.
If you have trouble consuming enough vegetables, try this delicious smoothie that is packed with immune supporting nutrients!
Green Machine Smoothie
• A heaping handful of spinach
• 1/4 avocado
• 1/2 c carrots
• 1/2 c cucumber
• 1 frozen banana
• 1/2 c 100% fruit juice
• 1/2 c vanilla Greek yogurt
• 1 tablespoon hemp seed
Mix in the blender and enjoy!
Visit www.denverymca.org to learn more about fitness and nutrition programs at the YMCA of Metro Denver.
