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.
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 Kim Schulz, VP of Youth Development, YMCA of Metro Denver
Virtual schooling has more kids and teens online now than ever before. While technology has led to ease of learning, resources and flexibility, it can also make more teens vulnerable to cyberbullying.
Remember, bullying doesn’t just happen at school. It can happen anywhere, including through texting, the internet, social media and gaming platforms. So, just what is cyberbullying? It is most often repetitive behavior aimed at badmouthing, humiliating, scaring or shaming those who are targeted. Examples include:
• Spreading lies about someone or posting embarrassing photos of them on social media.
• Sending hurtful messages or threats using online messaging platforms.
• Impersonating someone and sending mean messages to others on their behalf.
So what should you and your child do when it happens to you? Here are some helpful tips to not only recognize cyberbullying but to deal with it.
Prevention
The first step is to place appropriate permissions and restrictions on technology usage and access to electronics. Setting reasonable limits early on can prevent kids from becoming too attached to their computers and devices later.
It’s also a good idea to have open communication with your child. Encourage your son or daughter to come to you with questions and concerns and let them know that no subjects are out of bounds.
Spot It And Stop It
There are some red flags when it comes to bullying; behavior changes include isolation, withdrawal and avoidance of activities and events. Be on the lookout for changes in your child’s behavior and inquire about the root cause.
If you observe any behavioral or emotional changes in your child, be sure to address the subject in a calm, non-threatening, private manner at a time and place when both you and your child can communicate openly. It may even be helpful to rehearse what you’re going to say to your child in advance.
Another telltale sign of cyberbullying is your child’s preoccupation with his or her computer or device; fixation on a device in concert with behavioral changes can often signal something going on behind the scenes.
If you do need to check your child’s device, it’s recommended that you have a discussion with them first and involve them in the process. Unless it’s an extreme circumstance, it’s rarely advisable to betray your child’s trust by going through their private messages without their knowledge.
If your child cites a cyberbullying instance, it’s important to remain calm and let them know you’re glad they shared it with you. Then the two of you can have a discussion about the best next steps, whether it’s alerting the bullying child’s parents, closing an online account or another method; by working together, you can arrive at a solution that will not only help remedy the issue but also alleviate additional stress for your child.
Keep Communication Open
Keep the lines of communication with your child open; continue to have ongoing dialogue with your child after the incident. As parents, it’s up to us to inspire confidence in our children, both online and off.
And, if you and your child have done everything you can to resolve a situation and nothing has worked or something is in immediate danger, seek the appropriate authorities for help.
To learn more about youth education and leadership programs, as well as health and fitness programs at the YMCA of Metro Denver, visit www.denverymca .org.
