It’s common to want to make sure there is plenty of food in the house, especially in light of recent times. Still, no matter what’s going on in society, it’s also common to not know exactly what you should stock up on — especially when you want to make healthy decisions and provide nutritious options for your family. Focusing on foods in these three main categories can help.
Assortment of fruits and vegetables
Whole Grains
Whole grains are a type of complex carbohydrate that are important because they contain fiber, which can decrease the risk for heart disease, diabetes, and cancer. Grains that aren’t whole, such as white bread, white rice, white pasta, and sugary cereals, are a type of simple carbohydrates. Simple carbohydrates can raise blood sugar and insulin levels quickly and then crash, leading to decreased energy and hunger. Foods that are full of fiber will increase fullness and slow down the release of blood sugar, giving us sustained energy throughout the day.
Examples of whole grains are foods that have 100% whole wheat, including cereals, breads and pastas, steel-cut oats, waffles with whole grains, whole grain pancake mixes, whole grain tortillas, quinoa, and brown rice. Be sure to read labels and look for 100% whole wheat.
Sweet potatoes are a complex carbohydrate that is another great choice from this category.
Fruits And Vegetables
Fruits and vegetables are super important because they are full of fiber, plus vitamins, minerals, and antioxidants that boost the immune system. It can be challenging to stock up on fresh vegetables and fruits, but frozen and canned vegetables work just as well. These options are usually picked at their peak of freshness and then frozen or canned, so they can actually be higher in vitamin and mineral content than fresh varieties.
Fresh produce that tends to have a longer shelf life are: apples, oranges, grapefruit, cabbage, beets, potatoes, spaghetti squash, onions and garlic.
Frozen berries can be thawed and added to cereals and whole wheat muffin mixes, or used frozen to put in smoothies. Extra fresh spinach, kale and overripe bananas are great to bag up and freeze for future smoothies.
Dried fruit can be a good option as long as it does not contain added sugar. When looking for canned fruit, check that it’s not packed in heavy syrup. For canned vegetables, look for “no salt added” or be sure to rinse veggies first before cooking. Canned pumpkin is a fun way to get more vegetables by adding it to soups, chilis and pancake/waffle mixes.
Protein
The last category is protein, which helps build and maintain muscle. Protein helps us feel full after meals and build antibodies, which is very important in fighting off infections. There are many sources of protein that you can stock up on in your pantry, fridge and freezer. Great sources of protein are chicken breasts, fish, turkey, eggs, Greek yogurt with no sugar added, and canned chicken or tuna packed in water and not oil.
Plant-based sources are beans (look for no-salt-added or rinse beans before cooking), edamame, lentils, nuts and seeds. When making good nutrition choices for your family, it’s easy to feel overwhelmed. Narrowing your focus to these three areas can help eliminate the confusion and keep your nutrition on the right track. To learn more tips for eating right, contact the nutrition experts at your local YMCA.
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.
Summer is fast approaching, and for a lot of people, it means more outdoor activities and trips to the Farmers Market. But the reality is that staying fit and eating nutritiously can be challenging this time of year, especially for children.
Research shows that when they’re away from their usual routines, kids may not eat as healthy or stay as active as they normally do. But going into the summer with good eating habits that focus on nutritious foods can help keep kids’ energy levels up and maintain a healthy body weight. And, healthy eating habits that begin at a young age are the easiest to sustain throughout a lifetime. In honor of Healthy Kids Day, April 18, try these tips for creating a healthy and active summer for you and your whole family.
Involve kids in planning and cooking meals. If they’re heading out for long summer days, encourage kids to pack their own lunches and snacks. If they are involved in the planning and cooking process, they will likely gain more interest in nutrition in general.
Encourage mindful eating. Avoid screens at meal time and focus on being present at the dinner table, if possible. Ask your kids what it feels like to be very hungry, a little bit hungry, comfortably full and uncomfortably full. Discuss the importance of trusting and listening to your body’s cues.
Eat breakfast. Go beyond cereal and milk and try a breakfast burrito made with a scrambled egg, cheese and salsa wrapped in a whole grain tortilla. Also, teach kids how to use the blender to make their own breakfast smoothies, or serve a yogurt bar with low-fat plain or vanilla-flavored yogurt. Add toppings like whole grain cereal, dried fruit and unsalted nuts.
Encourage trying new foods. Explore new fruits and vegetables at the grocery store together. This can be helpful for picky eaters because it gives them more control over their choices and entices them to try new things on their own.
Add veggies for a nutrition-packed meal. Try mixing fruits and veggies together, so a little sweet from the fruit rubs off on the veggies, such as sliced baby carrots mixed with a few raisins or dried cranberries or celery sticks with apple slices.
Invest in fun lunch containers. This can be a fun process of picking out a container with their favorite design. Plus it encourages making homemade lunches, which can be more nutritious than other options.
Start where you are. Finally, keep in mind that many people may feel overwhelmed when it comes to changing habits or learning new ways to shop or cook. But it’s important to just start, regardless of your family’s level of experience with nutritious foods. Remember that every action counts, no matter how big or little. Whatever you do to introduce healthy opportunities, the better health and wellness of kids later on in life.
Cami Woomer 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.
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.
Three Million Christmas Lights Decorate The Resort With Activities For The Entire Family
by Mark Smiley
Cozy: The fireplace inside the atrium of the Gaylord Rockies Hotel is a nice place to relax with a warm winter drink.
Many families travel during the holiday season but holiday break is longer than most travel plans allow. If you are looking for something to do with the kids that is close to home, consider Gaylord Rockies Resort and Convention Center near Denver International Airport.
Gaylord Rockies launched its first Gaylord
Christmas in November and the festivities run until January 5, 2020. The resort
and convention center is complete with a Mistletoe Village that includes Santa
Claus, storytime and cookies with Mrs. Claus, gingerbread decorating, Build a
Bear Workshop, and ICE! featuring Rudolph the Red-Nosed Reindeer. Walk through
a winter wonderland carved from more than two million pounds of colorful ice.
Ice Bumper Cars: If you like bumper cars, experience the thrill of driving them on ice. Slide, spin, and bump your friends and family as you zoom around in Ice Bumper Cars.
The decorations throughout the resort make
for a festive atmosphere and in addition to the Mistletoe Village, there is
plenty to do outdoors as well. Weather permitting, the lazy river and hot tub
are open but as always, the indoor pool and water slides are operational.
Light: LIGHT! is a walking experience designed to immerse guests in color, patterns and light as they follow a path of illumination while exploring the resort’s western grounds.ܿ
And, more than three million Christmas
lights surround every bend of the resort. Guests can ice tube, ice skate, and
slide around in the bumper boats on ice. And, the resort offers free s’mores to
roast on the outdoor patio.
Guests can also book reservations for
Rudolph’s Holly Jolly Breakfast complete with character visits and photo
opportunities, a Naughty or Nice escape room, and a scavenger hunt. And the
usual hotel amenities are available year-round including the spa, restaurants,
and a full-service concierge.
Cirque: Cirque Dreams Holidaze is a Christmas show with aerial acts and Broadway-inspired singing and dancing. There is an array of seasonal characters while feats of showmanship are performed on stage and in the air.
Tickets are also available for Cirque
Dreams Holidaze which is an in-the-round theatrical experience including the
world’s best acts and dazzling costumes featuring aerialists along with singers
and dancers. This 75-minute Broadway musical and new cirque adventure is
performed on stage and in the air by toy soldiers, snowmen, penguins, reindeer,
gingerbread men, Santa and holiday characters imagined by Broadway director and
Cirque Dreams founder, Neil Goldberg.
Ice: Experience favorite scenes from Rudolph the Red-Nosed Reindeer brought to life in this winter wonderland carved from more than two million pounds of colorful ice as you walk through the attraction kept at 9 degrees.
The Rudolph the Red-Nosed Reindeer theme of
2019-2020 will rotate to one of the other four Gaylord properties next year so
look for a new theme at Gaylord Rockies next season.
The Gaylord Rockies Resort & Convention Center is located at 6700 North Gaylord Rockies Boulevard. For more information about the resort or to make a reservation, visit www.gaylordrockies.com.
The legacy of General Maurice Rose has been
forever etched into the walls of Rose Medical Center. Aside from renaming the
hospital after the WWII 3rd Armored Division commander 70 years ago, a new
museum tucked into the lobby now boasts a stone fixture to signify the
namesake’s dedication by General Dwight D. Eisenhower.
Marshall Fogel, author of Major General
Maurice Rose, compared the relationship between Rose and Eisenhower to two
other notable figures in American history.
“Grant was to Lincoln what Rose was to
Eisenhower,” said Fogel of the former generals and U.S. presidents at Rose
Medical Center’s 70th anniversary celebration in November.
Fogel was invited to speak at the
commemoration and helped unveil “one of the most iconic paintings in WWII
history,” according to the author. A 1948 painting of General Rose was restored
and hung on display outside of the museum. Fogel told the Glendale Cherry Creek
Chronicle that he came to the hospital with his parents when he was
eight-years-old and saw that very same painting. His curiosity sparked, Fogel
would turn six years of work into his biography of Rose.
“I always wondered about him. I said,
‘someday I’m going to find out,’” Fogel told the Chronicle. “The longer I
researched him — which is hard because the records were difficult to find — the
more I realized you can’t make this stuff up.”
Rose was killed in combat during the war,
and at the time was the highest-ranking officer of Jewish background. The Rose
Medical Center was built to “serve every need and every creed” and was the
first hospital to hire a black doctor, Edmond Noel. Stories about Rose’s
military prowess are innumerable, and Fogel said he finds it fitting that
General Rose is side by side the hospital’s contributions to the community of
all cultures and faith.
“From my heart, to revive the legacy of
someone that important who was raised in Denver, who legitimately was a war
hero and gave his life for his country, and the richness of the legacy of why
they built this hospital to honor [Rose] has meant a lot to me,” said Fogel.
Kyle Wright, who helped Fogel construct his
book, told the Chronicle that he met Fogel while working as a server, and that
the two quickly became friends with similar interests.
“We would talk all the time, I would help
him with computer stuff. One thing led to another and [Fogel] ended up showing
me this giant portfolio he made of [General Rose’s] information. He asked me if
I wanted to help him with it, and I jumped right into it,” said Wright.
The passion that Fogel exuded for Rose and
his legacy was complimented at the ceremony by other speakers and those in
attendance.
“Our goal is to remain in the same location
and to serve this community and to uphold the values that were set forth when
the hospital started,” said President and CEO of Rose Medical Center Ryan Tobin
in an interview with the Chronicle. “I think we still live by those values
today so our goal is to continue the mission.”
Rabbi Jeffrey Kaye spoke of the commitment
to patients and families of Denver by following the examples of compassion and
excellence set forth by Rose Medical Center visionaries. In her speech, Lt.
Gov. Dianne Primavera officially declared Nov. 7 “The Power of Doing Right
Day,” a tribute to the ceremony’s theme.
The life of Rose has inspired many, and the
hospital has grown to be one of Denver’s most recognized. Rose Medical Center
has been named among the nation’s top 100 hospitals by IBM Watson for 12 years
in a row.
But the Rose Medical Center has not just
garnished a reputation as a paramount hospital, but also as a workplace that
feels like home.
One former member of the Rose Medical
Center public relations team told the Chronicle that returning to the hospital
to celebrate the 70th anniversary felt like a reunion.
“[Rose Medical Center] is really an
important part of my life,” said Beverly Petry. “People who have worked here
have always felt more like a family than just business colleagues. There’s
something in the DNA of Rose. It’s really about the focus on patients and being
collegial with doctors and that’s never changed.”
