by Glendale Sports Center | Dec 16, 2019 | Feature Story Middle Left
by Liz Bravman
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.
by Glendale Sports Center | Nov 22, 2019 | Feature Story Middle Left
by Justin Seymour
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.
by Glendale Sports Center | Oct 28, 2019 | Feature Story Middle Left
by Justin Seymour
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.
by Mark Smiley | Sep 20, 2019 | Feature Story Middle Left
by Justin Seymour
It’s October, and that means the color pink will start
appearing everywhere — and for good reason. October is National Breast Cancer
Awareness Month, an international health campaign promoting prevention,
diagnosis, treatments and cures. Here are four ways to make the most of this
important month.
Be Aware. This month starts with just being informed.
According to the National Breast Cancer Foundation, about 1 in 8 women in
America will experience breast cancer during their lifetime.
While men can get breast cancer too, it is much more common
in women, with women over 50 being most at risk. That said, about 11% of all
new cases of breast cancer are found in women younger than 45.
Check your health. This month is also a good reminder for
women to check in with themselves, as there many uncontrollable genetic factors
that can put them at risk:
• Gender:
Women are 100 times more likely to develop breast cancer than men.
• Age: Two
out of three women are diagnosed after age 55.
• Genetics. A
family history of breast cancer can put individuals more at risk.
• Early
menstruation or late menopause. Breast cancer is also associated with early
menstruation (before age 12) and late menopause (after age 55).
Further, if they haven’t done so already, October is also a
good time to get in the habit of having regular breast exams. A mammogram — the
screening test for breast cancer — can help find breast cancer early when it’s
easier to treat. In addition, one of the first lines of defense against breast
cancer is being vigilant with self-exams. Experts recommend checking breasts
every month both visually and by touch, paying attention to any changes in how
the breast or nipple looks or feels.
Improve your lifestyle. During this month, another proactive
step is to make changes in your lifestyle that can both improve your health and
reduce your risk of cancer and other disease and health issues. This is called
lifestyle medicine, and it involves addressing nutrition, physical activity,
and chronic stress in order to live healthier.
To help prevent breast cancer:
• Maintain a
healthy weight. Being overweight or obese increases the risk of breast cancer,
especially after menopause.
• Stay
physically active. Breastcancer.org reports that exercising at a moderate or
intense level for four to seven hours per week can lower the risk of breast
cancer.
• Do not
smoke. Smoking is linked to a number of diseases, including breast cancer in
younger, premenopausal women.
• Watch your
diet. Eating too much saturated fat and not enough fruits and vegetables
increases risk.
• Cut back on
alcohol. Also according to Breastcancer.org, women who have three alcoholic
drinks per week have a 15% higher risk of breast cancer, compared to women who
don’t drink at all.
Spread the word. Lastly, an important thing to do during
Breast Cancer Awareness Month is simply raise awareness. Most people can
survive breast cancer if it’s found and treated early. Talk to others about
risk factors and lifestyle changes. Encourage your loved ones to get regular
exams. Reach out to a loved one who is experiencing breast cancer and lend your
support. And, join local events and races that raise money and create even more
awareness.
Breast cancer is one of the most common cancers found in
women. During October and every month, take steps to stay healthy. Everything
you do counts.
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.
by Glendale Sports Center | Aug 23, 2019 | Feature Story Middle Left
by Cami Woomer
Childhood obesity in the U.S. affects nearly 13.7 million
children and adolescents nationwide — that’s about 1 out of every 5 kids,
according to the Centers for Disease Control and Prevention. In recognition of
National Childhood Obesity Awareness Month in September, we’re sharing
information about obesity and seven ways we can all help kids and improve their
health. Childhood obesity is a growing epidemic, and it’s imperative we give
kids the support they need to be healthy and thrive.
First, Why Is Obesity Bad For Everyone — But Especially
Kids?
Carrying excess weight at any age can have grave
implications. But for children, the implications can be emotional as well as
physical. Children with obesity are more likely to be bullied and teased, and
suffer from mental health issues, social isolation and low self-esteem.
Physically, obesity in children can lead to type 2 diabetes,
heart disease, high blood pressure, high cholesterol, sleep apnea, and asthma.
There also might be subtle indicators that a child’s weight
may be impacting other aspects of their health:
• Poor
physical endurance or ability to keep up with friends
• Shortness
of breath with exertion
• Snoring or
long pauses in breathing while sleeping
• Consistent
complaints of pain in their knees, ankles or hips
• Swelling or
fluid accumulation in their lower legs or feet
Adding to these issues, children with obesity are more
likely to struggle with obesity as adults, contributing further to risk factors
for heart disease, diabetes, and cancer.
What Causes Obesity?
There are many risk factors that can lead to obesity. Some
involve family genetics or hormonal imbalances, or even genetic disorders.
There are also many risk factors that are environmental, such as diet,
lifestyle, and physical activity. Imbalances in any of these can result in
excess weight and obesity.
Income, as a social determinant of health, can also play a
role. The CDC reports that the prevalence of obesity is almost 10% higher in
children from low-income families versus high-income families.
Despite these many risk factors, in its simplest terms,
obesity is caused by eating too many calories, eating too much of the wrong
types of calories, and exercising too little. Understanding this, there are
things we can all do to take action to fight childhood obesity and help kids
reach their full potential.
1. Start with
the drinks. This is where kids tend to consume excess calories without even
realizing it. Work with your child to decrease the number of high-sugar drinks,
including soda and juice, to one per day.
2. Teach your
child about lifestyle choices. This includes eating appropriate portion sizes,
seeking out balanced meals, and increasing physical activity. It helps to set a
good example — kids are watching and will mirror how you prepare food and eat.
3. Involve
children in meal planning, letting them choose from a variety of healthy meals.
Then take them to the store with you. Have them be part of the shopping, preparing,
and cooking process so they feel empowered.
4. Make healthy
eating and being active a family goal where everyone participates and takes an
active interest. Make good choices together, and after dinners, take a family
walk or play outside.
5. Start
healthy eating habits as soon as you can, as early as ages one to five. This is
when children are starting to eat solid foods and are developing their palates.
6. Cut down on
electronics use, including TV, cell phones, computers, and gaming consoles each
day. Or offer “trades” with your kids — perhaps one walk with the family pet
earns them one hour of screen time.
7. Encourage
eating meals and snacks at the dinner table as often as possible. This makes
meals a family event and discourages binging or mindless snacking on their own.
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.
by Glendale Sports Center | Jul 26, 2019 | Feature Story Middle Left
by Liz Bravman, RN
The new school year is fast approaching. And with the new
classes comes a whole new season of packing lunches and making sure kids are
fueled for success. You may find yourself facing the same challenges year after
year: How can you avoid packing the same items every day, while giving kids
good nutritious choices. These tips can help.
1. Think in
categories of needed nutrients. It’s common to get stuck on the go-to tradition
of sandwiches. Instead, think “outside the loaf” and focus on packing one item
from each of the four nutrient categories — Protein, whole grains, fruits and
vegetables. (Note, fruits and vegetables are each their own category.)
These are examples:
Protein
• Eggs (hard
boiled or scrambled to be put into a burrito)
• Nuts
(almonds or cashews)
• Seeds
(sunflower or chia)
• Nut butters
(such as no sugar-added peanut butter or almond butter)
• Beans
• Dairy
(cheese sticks, cream cheese or shredded cheese)
• Hummus
• Edamame
• Low-sugar
Greek yogurt
• Rotisserie
chicken meat
Whole Grains
• Whole wheat
bread or small bagel
• Whole wheat
crackers
• Whole wheat
pretzels
• Brown rice
• Whole wheat
pasta
• Rice cakes
• Corn or
whole wheat tortillas
• Low-sugar
whole grain cereal or granola
Fruits
• Apples
• Bananas
• Berries
• Clementine
oranges
• Grapes
• Pineapple
• Frozen
mango chunks
Vegetables
• Cucumber
slices (try different seasonings on top)
• Carrot
sticks
• Red pepper
sticks
• Mini
peppers
• Salsa
• Sugar snap
peas
2. Tie it all
together. Next, what does it look like when these four nutrient groups come
together? Here are some lunch ideas that go beyond bread and sandwich meat:
• Whole wheat
bagel with cream cheese and cucumber slices, and a handful of strawberries and
cashews
• Celery with
no sugar-added peanut butter with raisins on top (also known as “ants on a
log”), apple slices, pretzels, and a cheese stick
• Low-sugar
Greek yogurt, plain cheerios, banana, and a few mini peppers
• Hard-boiled
eggs, rice cakes, cheese sticks, blueberries, and sugar snap peas
• Hummus with
carrot sticks and cherry tomatoes, whole wheat crackers, and cheese stick
• Cold
quesadilla with salsa and a small scoop of guacamole, cucumbers and frozen mango
chunks
• Chicken
noodle soup in a thermos, radishes, and a pear with a slice of cheese
• Whole wheat
pasta, edamame, carrots and an apple
3. Remember the
drink. Another area that can be tempting for kids is unhealthy drinks. Remember
that juice boxes can have tons of added sugars. Water, seltzer or plain milk
(or alternative dairy drink) are better options.
4. Get the kids
involved. Research shows that when children help and are invested in their food
choices, whether it is through shopping, gardening, prepping or cooking, they
are more likely to eat healthy foods. When shopping, let them pick out a new
and interesting fruit or vegetable to try in their lunch. Or start a garden at
home, even if it’s just a container garden or window sill herb garden. You may
be shocked at what your children will start loving.
5. Prepare for
new choices. Finally, know that packing a nutritious meal every day can be a
lot of work, but it can be just as challenging once your child outgrows sack
lunches and has the ability to eat at school restaurants or go off-campus with
friends. If this is common in your family, you can still help your child make
good choices.
Empower your teen to look at online menus. Show them how
many calories and fat grams certain items have. Explain what grams of sugar
look like in real life — every 4 grams equal 1 teaspoon of sugar. A large
fountain Coke has 80 grams of sugar, which equals 12 teaspoons of sugar. Let
them know that the recommended quantity for kids under 18 is 6 teaspoons daily.
This means that this one drink is double what their sugar intake should be for
the entire day!
A former pediatric nurse, Liz Bravman, RN, is 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.
