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.
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 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/.
