by Glendale Sports Center | May 26, 2021 | Feature Story Bottom Left
by Elizabeth Bravman, Nutritionist, Healthy Heart Ambassador, Cycling Instructor, YMCA of Metro Denver
We all know that WHAT we eat is very important for our overall health. But did you know that thinking about WHY and HOW you eat can bring your wellness to a whole new level? Practicing Mindful eating can help us do just that.
The opposite of “mindful” eating is “mindless” eating. What is that?
- Have you ever eaten a quick breakfast in the car?
- Eaten lunch while doing work at your desk or dinner in front of the TV?
- Snacked right from a large bag or container while you scrolled through your phone?
If you answered yes to any of these questions, then you have mindlessly eaten. You are not alone. Most Americans practice some sort of disconnected eating every day. Food is part of our culture, and we have a distorted view of portion sizes. Plus, we love to multitask which is the perfect recipe for mindless eating. These habits can lead to overeating, weight gain and serious health risks.
Mindful eating can help us avoid the pitfalls of mindless eating and bring us back in touch with how and why we eat.
Stay connected by pausing and asking these three why and how questions:
- Am I truly hungry? Seems like an easy question but since we live in a toxic food environment that is constantly sending us external messages about eating, it can be difficult to tap into those internal cues of hunger. Sometimes it’s a clock telling us to eat, we see or smell food or we are in a social setting, and we eat regardless of being hungry.
TIPS: Put sticky notes near your fridge, pantry, plates/bowls or silverware with this question written on it. Set up an alert in your phone that asks you this question. Often hunger can be confused with thirst, have a large glass of water while trying to decide!
- Am I satisfied? Satisfied — not full or stuffed. It takes about 20 minutes for hormones in your body to signal your brain that you are full. It’s best to stop eating when you first start to feel satisfied.
TIPS: Check in with yourself about halfway through your meal to see how you may be feeling on the satisfied scale. Take your time! Try placing your silverware down in between bites, use your non-dominant hand or chopsticks to eat to help slow you down. Set a timer for 20 minutes. If you finish before then and you think you might still be hungry, get up from the table, do dishes or take a walk, before checking in with yourself to see if you still might be hungry. If the answer is yes, then honor your hunger and eat more!
- Am I eating because I am sad, bored or stressed? Often, we eat because we are feeling something else and not hunger. Addressing these feelings directly will help avoid emotional eating.
TIPS: If you notice you want to eat because you have one of these occasional emotions, a swap can help you process the emotion. If you want to eat because you are bored some great swaps are going for a walk, listening to a podcast, calling/texting a friend or cleaning. A swap for stressed emotions may be exercise or venting to a friend. Sad or lonely? Call/text a close friend, journal, or try a warm bath or a funny TV show. It is important to note that if these emotions are intense and/or frequent, seek support from a health professional.
- Am I eating with distractions? With distractions we miss our internal cues of satiety and may overeat. Remove technology, work, reading materials, or other distractions while eating. Be present and focus on enjoying your food.
TIPS: Sticky notes or alerts on your phone to put away all distractions can help. Saying a blessing over your meal or acknowledging where your food has come from and how many hands were involved in bringing it to your table can also bring your focus to eating.
- Am I setting myself up for success with appropriate portion sizes? Portion sizes should not matter if you are paying attention to your internal cues but… we’re human and studies show that large portion sizes push people to overeat!
TIPS: Learn average portion sizes for you. Don’t eat directly out of containers or bags, portion into smaller plates and bowls. Using smaller plates and bowls will make you feel like you have more. Don’t forget to check in with yourself — some days the average portion size might be too much or not enough depending on what is going on in your life!
- Am I enjoying my food? Food should taste good, and eating should be enjoyable!
TIPS: Sit down and simply observe your food — its textures, colors, and smells. Chew slowly, noticing flavors and sensations. If you are in a group, it’s fun to experience this together, making observations and comparisons. Journal about your food. With children, it’s great to play games where everyone closes their eyes and describes their first bite in detail.
The act of pausing and bringing your attention to why and how you are eating may open your eyes to certain aspects of your eating that can be improved. Be curious in a non-judgmental way. Notice your answers and consider the factors influencing you.
Be gentle on yourself as you start to practice thinking about why and how you eat. Try to incorporate just one question into your day and make sure it’s one that feels doable to you right now. Try something like: “I will not use any technology or have any distractions during lunch on Tuesdays and Thursdays this week” or “I will not eat chips right from the bag on Friday nights.”
This is a lifelong practice with the goal of simply becoming more mindful at eating. The more you practice, the easier it gets.
If you need any nutritional support, the YMCA of Metro Denver’s nutrition team can be contacted through denverymca.org.
by Glendale Sports Center | Apr 23, 2021 | Feature Story Bottom Left
by Claudia Morlan, YMCA of Metro Denver
Senior Director of Communications
“The reason I became a lifeguard is water safety,” said Bryan Castellano Pineda, a part-time lifeguard and swim instructor at the YMCA of Metro Denver. Pineda reflects on a near drowning his brother experienced when they were kids, and he recalls “I want to prevent things like this from happening.”
May is National Water Safety Month and as we approach Memorial Day and the start of summer fun, safety in and around the water should be on the list of basic life skills to keep children healthy.
Drowning is the second-leading cause of unintentional injury-related death for children ages 1 to 14 years old. The problem is particularly acute among minority communities. For example, African American children ages 5 to 14 are three times more likely to drown than their white counterparts. Additionally, 79 percent of children in families with household income less than $50,000 have no/low swimming ability.
During summertime and year-round, the YMCA offers these water safety tips and resources:
Be aware. When swimming, parents are urged to get in the water with their young children and stay within arm’s reach. Children who are old enough to swim on their own should be actively watched and should swim only when and where a lifeguard is on duty. Parents can also have their children “tested” by the lifeguard to ensure they have basic swimming skills and can swim strong independently.
Review and follow pool rules. Children should understand and follow pool rules and lifeguard orders. In addition, they should know their abilities and limits and be taught not to take chances with going in too deep or playing breath-holding games.
Take swim lessons. Research shows that participation in formal swimming lessons can reduce the risk of drowning among children 1 to 4 years of age. Swim lessons teach participants how to tread water, move in the water, and do basic strokes, building skills and confidence that can be the difference between life and death. The YMCA offers swim lessons at outdoor community pools across the metro area and at our University Hills, Littleton, Southwest and Arvada YMCAs.
If children know how to stay safe in and around water, swimming can be a lifelong source of fun and exercise. Don’t keep your children away from water but help them learn fundamental water safety skills. Classes can provide a new, exciting way to keep active and meet new friends.
Learn about the YMCA’s Aquatics Program at www.denverymca.org.
by Glendale Sports Center | Mar 19, 2021 | Feature Story Bottom Left
How Medical Research Impacts People From All Walks Of Life
by Jessica L. Giffin, MPH, CHES, CIC, YMCA of Metro Denver
Did you know that in Denver, neighborhoods that are only two miles apart can have a difference of 10 years in average lifespan for residents? Or that depression and childhood obesity rates are four times higher in certain neighborhoods?
There are so many different factors that can influence someone’s health — diet, lifestyle and the environment where you grew up or currently live in. Despite this fact, health care often takes a “one-size-fits-all” approach and struggles to understand the differences that make us each unique. That’s where the All of Us Research Program comes in.
The All of Us Research Program is funded by the National Institutes of Health and seeks to enroll one million or more people from across the United States to help speed up medical research. The YMCA of Metro Denver is a proud partner with All of Us. It’s programs like the YMCA Diabetes Prevention Program and Blood Pressure Self-Monitoring that are products of medical research and it’s the goal of the YMCA to continue to provide robust programs that meets the needs of the people who need them most.
Now YOU can have the opportunity to be reflected in health research!
What can you expect by participating in the All of Us program? People who join will share information about their health, habits, and what it’s like where they live. By developing a diverse database and resource that researchers can use to study precision medicine, we are creating a future where health care is tailored to you.
As a member of the community, you can play a role in the fight for equitable medical research and its value in creating life-changing programs, medicines and other solutions that reflect the diversity of the people who need them.
In times like these, we can see the importance of health research. It is the efforts of the NIH, along with many others, that help researchers learn more about all kinds of conditions and illnesses — including COVID-19 — and their impact on people from all walks of life.
You have the power to drive health research. Without you, it won’t be All of Us. If you are interested in learning more, visit www.denverymca.org/all-us-research-program.
by Glendale Sports Center | Feb 19, 2021 | Feature Story Bottom Left
by Elizabeth Bravman, Nutrition Specialist for the YMCA of Metro Denver and former pediatric nurse
No surprise: eating too much sugar is not good for us. It’s a challenge for so many who have a busy, work, school and family life. The good news is that a little knowledge, a keen eye and small changes can make a huge difference. Here are five tips — and challenges — to reducing the number of added sugars in what you eat and drink.
- Be a Sugar Detective. Naturally occurring sugars are good for us and include fruits, dairy products, some vegetables and whole grains. Added sugars are not so good for us and are hidden everywhere! Some are obvious like in sodas, candy and desserts but can also include some breads, crackers, soups, and even salad dressings. Foods with added sugar can spike your blood sugar, leaving you feeling hungry and then overeating. Research shows that a diet high in added sugars increases our risk for heart disease, diabetes and cancer.
Knowledge is power. Start with your daily limit of sugars — 36 grams for men and 25 grams for women. Track what you’re eating, specifically noting the added sugars, using a mobile app like MyPlate. Combine your tracking with some of these next tips to help you decrease your added sugars.
- Don’t let breakfast be dessert. Some of the most popular breakfast staples can surprise you with their added sugar.
First, toast. Some breads can have 5 grams of added sugar. Study the labels and look for options for 2 grams of added sugar or less per slice. Top your toast with a healthy protein like no-added sugar nut butter or a cooked egg. Second, oatmeal. It’s great for breakfast, but instead of the instant, look for plain oats and sweeten with cinnamon, berries or nuts. Third, and a favorite, pancakes and waffles. Try making your own batter. A big batch freezes for an easy breakfast with a mashed banana on top during the week.
- Think Your Drink. Did you know that venti mocha cookie Frappuccino tips the scale at 19 teaspoons of sugar? Don’t fall into the trap of ‘drinking your sugar.’ A few changes can make the difference.
Try replacing that go-to soda with unsweetened tea or coffee. Try a bubbly seltzer. Add lemon, lime, cucumber or even strawberries to water.
Sound overwhelming? Try this: if you drink two sodas a day, make it a goal to have one soda. Start where you’re at.
- Hack Your Snack. Packaged food is so convenient, but it is often loaded with added sugar. Instead of the pantry, go to the fridge for snacks. Pair fats and proteins to keep you full. Be adventurous in the fruits and veggie department at the grocery store — try that purple cauliflower or jicama.
What are some super easy snack choices? A small, sliced apple + cheese stick or cucumber sticks dipped in hummus. A little motivation helps. Put fruits in a bowl on the counter or at the front of your fridge to grab first.
- Treats. A decadent dessert for a special occasion? Indulge, but in a reasonable size portion and enjoy. For everyday no sugar added treats, try frozen grapes, fruit kabobs or a baked apple with a touch of butter and cinnamon. The key is balance.
The YMCA of Metro Denver offers cooking classes and one-on-one guidance for everyday solutions to help on your wellness journey. Contact us at community health@denverymca.org or call 720-524-2747 to schedule a consultation.
by Glendale Sports Center | Jan 22, 2021 | Feature Story Bottom Left
by Caitlin Stackpool
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 Glendale Sports Center | Dec 18, 2020 | Feature Story Bottom Left
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.
