Category: Nutrition and Wellness

Hydration Guidelines for Optimal Performance and Recovery

Posted on by Kate Haslar

In this post, we explore the crucial role hydration plays in both performance and recovery. From pre-workout strategies to post-workout replenishment, read on to unlock the power of hydration and elevate your workouts to the next level. Let’s dive in!

Pre-Workout Hydration

To kickstart your workout, aim to drink 16 ounces of water within the 2 to 4 hours before exercise. This simple step sets the stage for better performance, improved endurance, and faster recovery.

Mid-Workout Hydration

Stay hydrated during exercise by consuming 8 to 16 ounces of water per hour. Your specific needs will depend on:

  • Your body size
  • Exercise intensity
  • The temperature and humidity of your environment

Higher hydration needs: Larger-bodied individuals, HIIT workouts, hot/humid environments
Lower hydration needs: Smaller-bodied individuals, moderate activity, cooler settings

Listen to your body—thirst, fatigue, and muscle cramps can all be signs you need more fluids.

What About Sports Drinks?

Wondering if you need more than water? In some situations, a sports drink may offer performance advantages, especially when electrolytes and quick-digesting carbs are needed. Consider a sports drink if:

  • You’re doing endurance events lasting longer than 60 minutes
  • You’re engaged in high-intensity workouts lasting 30 minutes or more
  • You’re training in hot or humid conditions
  • You’re doing back-to-back workouts with less than 12 hours between them

Outside of these scenarios, plain water is usually sufficient.

Post-Workout Hydration

Great job—you crushed your workout! Now it’s time to rehydrate.

  • If you have 12+ hours to recover before your next workout, water is all you need.
  • If you’re doing multiple sessions in a single day or have less than 12 hours to recover, a sports drink can help replenish electrolytes and speed up recovery.

Ready to take your nutrition to the next level?

The Y is here to support you on your path to creating and sustaining healthy habits by offering programs, workshops, and challenges.
Learn More Here

Homemade Sports Drink by Sara Dow

Looking for a budget-friendly way to refuel without artificial dyes or additives? Try this refreshing, homemade sports drink:

Ingredients:

  • ¼ tsp salt
  • ¼ cup sugar
  • ¼ cup hot water
  • ¼ cup orange juice (bottled is fine)
  • 2 Tbsp lemon juice (fresh or bottled)
  • 3 ½ cups cold water

Directions:

Dissolve the salt and sugar in hot (tap) water. Add the orange juice, lemon juice, and cold water. Stir well and store in the fridge for up to a week.

Yield: 32 ounces

Tip: Freeze extra orange juice in an ice cube tray to use later!

This recipe gives you the electrolyte-replenishing power of a sports drink—without the fillers. And the best part? It costs just pennies per serving. Cheers to saving money and feeling your best!

About Sara Dow

Sara Dow is an ACE-certified Personal Trainer, Weight Management Specialist, and Fitness Nutrition Specialist. She holds a Bachelor of Science in Nutrition and Dietetics from Kansas State University and is currently pursuing her master’s degree in Human Nutrition through the University of Alabama. Sara is passionate about helping people improve their quality of life through the power of nutrition, exercise, and community.

Want to level up your nutrition?  Register for a One-On-One Performance Nutrition Workshop with Sara. In this 60-minute session, Sara will provide evidence-based guidelines for pre- and post-workout nutrition specific to your goals, healthy recipes, and practical tips for incorporating real foods into your diet to support optimal performance and recovery. Click here to register today! 

Have a question? Drop Sara a line at [email protected].

A Knockout Success for Active Older Adults

Posted on by Kate Haslar

When Group Ex Coordinator, Leighann Moll, introduced the Guard Up boxing program to the Y in 2017, it quickly gained popularity, expanding across multiple time slots with additional coaches stepping in to meet demand. In 2024, Leighann and instructor Sarah Sandkuhler saw an opportunity to adapt the program for the Active Older Adults (AOA) community. Inspired by the buzz around The Golden Bachelor, they launched Golden Glove Guard Up, a version of the small-group training program tailored for active older adults.

Among the first participants were Colleen and Mark Sasso, who were eager to take on a new fitness challenge. The smaller class size and full-body workout immediately appealed to them, and they quickly became dedicated participants, encouraging others to give it a try.

Now in their second year of the program, Colleen and Mark say, “We are much stronger- physically, mentally, and socially. Since the class is small, we’ve bonded with our group. We encourage each other, check in, and even meet outside of the Y!”

Golden Glove Guard Up is designed to challenge both body and mind. Participants work on balance, coordination, and cognitive exercises as they punch a heavy bag in sequences that require focus and precision. Mini breaks allow members to regroup, catch their breath, and encourage one another—creating a supportive atmosphere.

For Colleen and Mark, working out together has made the Y feel even more like home. “It’s fun to find an activity we can do as a couple,” Colleen says. “We’ve made some great friends since our retirement, and the Y feels like our community. It’s a great feeling when people know us and say hello. Our workouts help us maintain strength to remain independent. Plus, our group is always there to support one another—we even send cards when someone is going through a tough time.”

With Golden Glove Guard Up now offered twice a week, the program continues to grow, proving that it’s never too late to try something new. For older adults looking to stay active, engaged, and independent, Colleen and Mark are proof that finding the right workout—and the right community—can make all the difference.

"We are much stronger- physically, mentally, and socially. Since the class is small, we’ve bonded with our group. We encourage each other, check in, and even meet outside of the Y!"

We’d love to hear your Y story!

Share Your Story

Are Plant-Based Burgers Better Than Regular Burgers?

Posted on Updated on by Kate Haslar

Let’s Break It Down

If you’ve been to the grocery store or a fast-food chain recently, you’ve probably seen an explosion of plant-based burgers on the menu. They promise everything from better health to a more sustainable planet. But are these plant-based alternatives really better for you than regular beef burgers? The answer isn’t as simple as it might seem.

Many people are trying to incorporate more plant-based foods into their diets because they’ve heard it’s healthier. While that’s true in many cases, it’s important to understand the difference between ultra-processed plant-based foods and whole-food plant-based options to make informed choices.

What Are Plant-Based Burgers?

Plant-based burgers are designed to mimic the taste and texture of traditional beef burgers, often using ingredients like pea protein, soy protein, coconut oil, and various additives to replicate the experience of eating meat. Popular brands like Impossible™ and Beyond Meat™ have gained a strong following for their ability to look, cook, and taste like beef while being entirely plant-based.

Ultra-Processed vs. Whole-Food Plant-Based Foods

Not all plant-based foods are created equal. While a whole-food plant-based diet emphasizes minimally processed foods like fruits, vegetables, whole grains, nuts, and legumes, ultra-processed plant-based foods go through extensive manufacturing to achieve their taste and texture. This often involves:

  • Adding oils, salt, and sugar for flavor.
  • Including artificial or natural additives for color and stability.
  • Removing fiber and nutrients naturally found in whole plant foods.

Plant-based burgers, despite being meat-free, fall into the ultra-processed category. This distinction matters because processing affects both the nutritional quality of the food and its impact on your health.

Health Implications

The health benefits of plant-based diets come from their emphasis on whole, minimally processed foods. While plant-based burgers offer some advantages, such as being cholesterol-free and providing a meatless option for vegetarians, they are not necessarily healthier than a beef burger when consumed frequently.

Diets high in ultra-processed foods are associated with an increased risk of chronic diseases like heart disease and diabetes. The sodium, additives, and lack of nutrient density in ultra-processed plant-based burgers contribute to these risks. On the other hand, whole-food plant-based options, like black bean or lentil patties, are nutrient-dense and can provide substantial health benefits.

Environmental Considerations

One area where plant-based burgers shine is sustainability. Producing plant-based burgers typically uses fewer natural resources, generates less greenhouse gas emissions, and requires less land than raising cattle for beef. However, whole-food plant-based options like homemade veggie patties or simply eating more legumes and grains have an even smaller environmental footprint.

Making Better Choices

So, how can you make the best decision for your health and the planet? Here are a few tips:

  1. Limit Ultra-Processed Foods: Treat plant-based burgers as an occasional convenience food rather than a dietary staple.
  2. Explore Whole-Food Options: Try making your own veggie burgers with ingredients like beans, lentils, quinoa, and sweet potatoes. These are minimally processed and rich in fiber, vitamins, and minerals.
  3. Read Labels: If you choose plant-based burgers, compare brands and select options with lower sodium, fewer additives, and more whole ingredients.
  4. Balance Your Diet: Remember that plant-based burgers are just one part of a larger diet. Focus on incorporating a variety of whole foods to reap the full benefits of a plant-based lifestyle.

Ready to take your nutrition to the next level?

The Y is here to support you on your path to creating and sustaining healthy habits by offering programs, workshops, and challenges.
Learn More Here

Whole-Food Black Bean Burgers by Sara Dow

Ingredients:

  • 1 can (15 oz) black beans, drained and rinsed
  • 1/2 cup rolled oats
  • 1 egg
  • 1 clove garlic, minced
  • ½ tsp smoked paprika
  • ¼ tsp fine sea salt
  • Juice from 1 lime (1-2 Tbsp)

Instructions:

  1. Mash the black beans in a bowl until mostly smooth, leaving a few chunks for texture. A potato masher works well for this, but if you don’t have one, a fork or the back of a sturdy spoon can do the job effectively.
  2. Add the rolled oats, egg, garlic, smoked paprika, salt, and lime juice. Mix well until the mixture holds together.
  3. Form into 5 patties.
  4. Heat a skillet over medium heat with a little olive oil. Cook patties for 5-8 minutes on each side until golden brown.
  5. Serve with your favorite toppings like lettuce, tomato, and avocado.

 

The Bottom Line

Plant-based burgers can be a step in the right direction for reducing meat consumption and environmental impact, but they’re not a magic bullet for health. Understanding the difference between ultra-processed and whole-food plant-based options is key to making informed decisions. When in doubt, aim for less processing and more whole, plant-based foods to build a healthier, more sustainable plate.

About Sara Dow

Sara Dow is an ACE-certified Personal Trainer, Weight Management Specialist, and Fitness Nutrition Specialist. She holds a Bachelor of Science in Nutrition and Dietetics from Kansas State University and is currently pursuing her master’s degree in Human Nutrition through the University of Alabama. Sara is passionate about helping people improve their quality of life through the power of nutrition, exercise, and community.

Want to level up your nutrition?  Register for a One-On-One Performance Nutrition Workshop with Sara. In this 60-minute session, Sara will provide evidence-based guidelines for pre- and post-workout nutrition specific to your goals, healthy recipes, and practical tips for incorporating real foods into your diet to support optimal performance and recovery. Click here to register today! 

Have a question? Drop Sara a line at [email protected].

Winter Wellness: 5-a-Day for a Healthy Heart

Posted on Updated on by Kate Haslar

February marks both American Heart Month and National Cancer Prevention Month, making it the perfect time to focus on small, impactful changes to your diet that support long-term health. One of the simplest yet most powerful habits you can adopt is eating more fruits and vegetables.

The Dietary Guidelines for Americans recommend at least five combined servings of fruits and vegetables daily. Research shows that this level of intake is associated with lower rates of heart disease, certain cancers, and respiratory conditions. Yet, a 2019 CDC study found that only 1 in 10 adults meet this goal.

Winter’s limited fresh produce options might make it feel challenging to eat more fruits and vegetables, but with a little creativity, you can incorporate them into every meal and snack.

Why Fruits and Vegetables Matter for Your Heart and Cancer Prevention

A diet rich in fruits and vegetables provides essential nutrients like fiber, antioxidants, potassium, and vitamins C and A, which are linked to better heart health and a reduced risk of cancer. Fiber helps lower cholesterol and regulate blood sugar, antioxidants combat harmful free radicals, and potassium supports healthy blood pressure.

Increasing your fruit and vegetable intake doesn’t need to be overwhelming. Start small and aim for one extra serving a day, building up over time.

Heart-Healthy and Cancer-Fighting Tips

Here are simple ways to enjoy more fruits and vegetables this winter:

  • Sneak them into meals: Add ½ cup of frozen riced cauliflower, spinach, or kale to soups, stews, or casseroles. These nutrient-dense additions blend in without altering flavor.
  • Snack on dried fruits: Choose naturally sweet options like dried apricots, cherries, or mangoes, which are rich in antioxidants and fiber—great for heart and gut health.
  • Rely on frozen and canned produce: Frozen and canned fruits and vegetables are picked at peak ripeness, preserving their nutrients. Choose low-sodium canned vegetables and fruits packed in water or juice. Rinse canned vegetables to reduce sodium by up to 40%.
  • Flip your dessert: Let fruits take center stage by making them the base of your dessert. For example, top baked apples with a small scoop of ice cream or layer fresh berries with whipped cream.
  • Prep for convenience: Wash and chop produce like carrots, celery, and bell peppers as soon as you bring them home. Store them in clear containers for easy snacking.
  • Keep portable options handy: Grab-and-go fruits like apples, bananas, and oranges are easy to tuck into a bag for a heart-healthy snack on the move.

Ready to take your nutrition to the next level?

The Y is here to support you on your path to creating and sustaining healthy habits by offering programs, workshops, and challenges.
Learn More Here

Heart-Healthy Recipe: Pomegranate Pistachio Parfait by Sara Dow

This quick, 3-ingredient recipe is packed with heart-healthy nutrients and cancer-fighting antioxidants:

Ingredients:

  • 1 cup low-sugar plain or vanilla yogurt (I love Two Good brand)
  • ½ cup pomegranate arils
  • 2 Tbsp chopped pistachios

Instructions:

  1. Layer half of the yogurt in a glass or bowl.
  2. Sprinkle half of the pomegranate arils and 1 Tbsp pistachio on top.
  3. Repeat with the remaining yogurt, arils, and pistachios.
  4. Enjoy immediately for a heart-healthy, protein-packed snack or breakfast!

Yield: 2 servings

Nutrition Benefits:  The antioxidants in pomegranates and pistachios help reduce inflammation and combat oxidative stress, while yogurt provides calcium and protein for a balanced treat.

Discover this Resource…

For more tips and ideas on how to add more fruits and vegetables to your diet, check out these trusted resources:

  • Produce for Better Health Foundation: Visit fruitsandveggies.org for recipes, seasonal produce guides, and storage tips.
  • American Heart Association: Their website, heart.org, provides heart-healthy recipes and nutrition advice tailored to reducing cardiovascular risk.
  • American Institute for Cancer Research: Learn more about the connection between diet and cancer prevention at aicr.org.

About Sara Dow

Sara Dow is an ACE-certified Personal Trainer, Weight Management Specialist, and Fitness Nutrition Specialist. She holds a Bachelor of Science in Nutrition and Dietetics from Kansas State University and is currently pursuing her master’s degree in Human Nutrition through the University of Alabama. Sara is passionate about helping people improve their quality of life through the power of nutrition, exercise, and community.

Want to level up your nutrition?  Register for a One-On-One Performance Nutrition Workshop with Sara. In this 60-minute session, Sara will provide evidence-based guidelines for pre- and post-workout nutrition specific to your goals, healthy recipes, and practical tips for incorporating real foods into your diet to support optimal performance and recovery. Click here to register today! 

Have a question? Drop Sara a line at [email protected].

Collagen: Fact vs. Fiction

Posted on by Katie Anderson

Collagen is a crucial protein for healthy skin, bones, and joints, but our natural production slows down as we age.  A recent explosion of collagen supplements on the market promises everything from improved skin and hair health to decreased joint pain and reduced inflammation. With so many claims, it can be tricky to separate fact from fiction.  Let’s explore some myths about collagen supplements and good food sources of this essential nutrient.

Common myths about collagen supplements:

Myth 1: Collagen supplements can reverse aging.

Fact: While collagen supplements may improve the appearance of the skin, they cannot reverse the aging process. Aging is a natural process, and no supplement can stop it altogether.

Myth 2: Collagen supplements are vegan.

Fact: Most collagen supplements are derived from animal sources, such as cow hides and scales. However, vegan collagen supplements from plant-based ingredients like seaweed, algae, and amino acids do exist.

Myth 3: Collagen supplements are the only way to increase collagen in the body.

Fact: Other ways to boost collagen production include eating a diet rich in collagen-boosting nutrients like vitamin C and amino acids. Obtaining collagen from food sources is inexpensive and provides additional nutrients and health benefits beyond just collagen.  

What are good food sources of collagen?

  • Bone broth: Bone broth is an excellent source of collagen, made from simmering animal bones and connective tissue.  Check out this simple recipe for homemade bone broth from a registered dietitian.
  • Fish: Fish, especially the skin, is a rich source of collagen. Salmon, tuna, and cod are good options. 
  • Chicken: Chicken skin and bones contain collagen, making it a good choice for those looking to boost their collagen intake.
  • Eggs: Egg whites are high in proline, an essential amino acid for collagen production.
  • Citrus fruits: Citrus fruits like oranges and lemons are rich in vitamin C, essential for collagen synthesis.

What about collagen supplements?

It is important to consult with your healthcare provider or a registered dietitian nutritionist (RDN) before starting any new supplement to ensure it is safe and appropriate for your individual needs.

What does the research say?

The effectiveness of collagen supplements remains a topic of debate. A 2019 review of 11 studies on the use of collagen supplements for osteoarthritis found that while collagen supplements may reduce joint pain, there is no evidence to support their use for improving joint function or reducing inflammation.  Another study from 2018 found that collagen supplements may improve skin hydration and elasticity, but further research is needed to confirm these findings.

How do I find a reputable supplement brand?

Choosing a reputable collagen supplement brand is essential as some supplements may not contain the advertised amount or quality of collagen. To ensure a high-quality collagen supplement, look for products certified by third-party organizations like NSF International, USP, or ConsumerLab.com. These organizations test products for purity, potency, and safety. Look for their certification mark on the product label.

Summary: While some studies suggest that collagen supplements may benefit skin, joint, and bone health, more research is needed to confirm these findings. A balanced diet that includes collagen-boosting foods, such as bone broth, fish, chicken, eggs, and citrus fruit, is a safe and effective way to support overall health and collagen production. 

Contact: Have a question about nutrition?  Drop Sara a line at [email protected]. Your question may be featured in a future blog post.

Ready to take your nutrition to the next level?

Join fitness nutrition specialist and personal trainer Sara Dow for a private 60-minute session. You’ll get evidence-based guidelines for pre- and post-workout nutrition, healthy recovery recipes, and practical tips to support your health and fitness goals.
Learn More Here

About Sara Dow

Sara Dow is an ACE-certified Personal Trainer, Weight Management Specialist, and Fitness Nutrition Specialist. She holds a Bachelor of Science in Nutrition and Dietetics from Kansas State University and is currently pursuing her master’s degree in Human Nutrition through the University of Alabama. Sara is passionate about helping people improve their quality of life through the power of nutrition, exercise, and community.

Want to level up your nutrition?  Register for a One-On-One Performance Nutrition Workshop with Sara. In this 60-minute session, Sara will provide evidence-based guidelines for pre- and post-workout nutrition specific to your goals, healthy recipes, and practical tips for incorporating real foods into your diet to support optimal performance and recovery. Click here to register today! 

Have a question? Drop Sara a line at [email protected].

Out with the old (habits), in with the new (habits)

Posted on Updated on by Kate Haslar

Happy New Year!

The start of the new year is a great time to take a look at all of your current habits. Are there any habits you currently have that can be tweaked, even just a little bit, in order to turn them into healthy habits? We’re happy to share at least four healthy habits you can begin today to make sure your 2025 is off to a great start!

1. Stop hitting snooze. Snooze, sleep, repeat. Studies have shown that the fight against getting out of bed as soon as your alarm goes off actually has a negative effect on your health. Instead of reaching for that snooze button, let’s make it a habit to get up and get a productive start to your day.

Y Tip: Try placing your phone or alarm clock on the other side of the room before you go to bed at night. You will physically have to get out of bed to turn off your alarm, meaning you are already in an upright position once you turn that pesky alarm off. Plus, putting a pause on snooze gives you more time to enjoy a longer morning routine, which could consist of healthy habits like exercise or mindfulness activities. This could even make extra time for an early morning sweat session at the Y!

2. Skip the sugar. We get it – that caffeinated soft drink or large sugar-filled latte sure sounds like a good pick me up when the mid-afternoon slump rolls around. However, cutting out these sweet treats and replacing them with water can do wonders for your daily sugar and calorie intake. When this happens, you lower your chances of weight gain and other issues like high blood pressure. Take the plunge and swap those sugary beverages for water.

Y Tip: Try adding fruit to your water if you’re missing the sweetness of sugary drinks. It will add a hint of flavor without any added sugar. Strawberries, lemons and cucumbers are some examples of fun additions to make your water more flavorful. Get creative!

3. Find new moves. If you are starting to dread your workouts, then maybe it’s time to switch them up. Getting stuck in a workout rut can possibly lead to plateauing or quitting your routine all together. If you’re starting to roll your eyes at the thought of lacing up your sneakers, we encourage you to try a new group exercise class or workout format than what you’re used to.

Y Tip: Did you know that our Y has over 100 group exercise classes to choose from? From low impact to HIIT offerings, check out our group exercise calendar or meet with one of our certified personal trainers to explore your options. Go with a format you’ve never tried before or that you’re not familiar with – you just may find your new favorite and reignite your passion for exercise! 

Pabst Farms Group Ex Schedule

Watertown Group Ex Schedule

Personal Training

4.  Add more Fruits and Vegetables. A diet rich in fruits and vegetables is associated with decreased risk of heart disease, respiratory disease, type 2 Diabetes, and cancer. Start small by adding just one daily serving and build over time to increase your intake.

Y Tip: Add ½ cup of riced cauliflower (found in the frozen food section of the grocery store) to your favorite smoothie recipe.

5. No nightly scrolling. It may be one of the hardest habits to break – lying in bed, the comfort of the blue glow on your face as you scroll mindlessly through the internet. Studies show that looking at your phone before snoozing can have negative effects on your quality of sleep. Since we know sleep is just as important for your health as any other activity, we suggest powering down your device and allowing the sandman to do his job, naturally.

Y Tip: Choose nighttime activities which promote sleep, like practicing meditation or relaxation techniques. You will thank yourself in the morning!

Need Some Help?

The Y is here to support you on your path to creating and sustaining healthy habits by offering programs, workshops, and challenges around topics like: nutrition, better sleep, stress management, fitness education, and recovery.
Learn More Here

Healthy Habits Coaching

Watertown Area YMCA

Ready for a change? Frustrated by inconsistency? Let’s take action!

A coach can help you go from knowing what to do to actually building habits that support your goals. Establishing healthy habits takes time and accountability, and we’re here to support you.

Join the 7-week Healthy Habits Challenge, a small group session meeting weekly, or explore 1-on-1 coaching.

One-On-One Performance Nutrition Workshop

YMCA at Pabst Farms

Ready to take your nutrition to the next level? Join fitness nutrition specialist and personal trainer Sara Dow for this private 60-minute session. You’ll get evidence-based guidelines for pre- and post-workout nutrition, healthy recovery recipes, and practical tips to support your health and fitness goals. 

Boosting Immunity with Seasonal Superfoods

Posted on Updated on by Kate Haslar

The holiday season is a time for gathering with friends, family, and community—but it can also be a time when our immune systems need extra support. With colder temperatures, busy schedules, and more time spent indoors, focusing on nutrition becomes key to staying healthy, active, and energized.

The good news? Winter brings a variety of seasonal superfoods packed with nutrients that can help keep your body strong and your immune system ready to take on whatever the season brings. Here are a few of my favorites and simple ways to enjoy them:

Top 5 Winter Superfoods

1. Winter Squash
Varieties like butternut, acorn, and spaghetti squash are winter staples for good reason. They’re rich in vitamins A and C, antioxidants that support immune health, vision, and skin.

Try it: Roast butternut squash with a little olive oil and cinnamon for a warm, nutritious side dish, or add it to soups and stews for extra comfort and flavor.

2. Citrus Fruits
Oranges, clementines, and grapefruits are at their juicy best this time of year. Loaded with vitamin C, they’re your go-to for boosting immunity and fighting off colds. Plus, their natural sweetness makes them a satisfying snack.

Try it: Toss grapefruit segments with a handful of baby spinach, walnuts, and a light vinaigrette for a refreshing salad.

3. Dark Leafy Greens
Kale, spinach, and Swiss chard thrive in cooler weather and are packed with vitamins K, A, and C as well as iron and fiber. These greens not only strengthen your immune system but also keep digestion on track.

Try it: Add a handful of greens to smoothies, omelets, soups, or sautés.

4. Nuts and Seeds
Almonds, walnuts, and pumpkin seeds provide zinc, protein, and healthy fats, all essential for immune function and sustained energy.

Try it: Sprinkle chopped nuts on oatmeal, yogurt, or salads for a nutrient boost, or enjoy them on their own for a portable, satisfying snack.

5. Root Vegetables
Carrots, sweet potatoes, and beets are not only hearty and versatile but also packed with beta-carotene (which converts to vitamin A), fiber, and antioxidants.

Try it: Roast a mix of root veggies with herbs and olive oil for a colorful, nutrient-dense side dish.

Ready to take your nutrition to the next level?

Join fitness nutrition specialist and personal trainer Sara Dow for a private 60-minute session. You’ll get evidence-based guidelines for pre- and post-workout nutrition, healthy recovery recipes, and practical tips to support your health and fitness goals.
Learn More Here

A Healthy Recipe: : Roasted Winter Squash and Kale Salad by Sara Dow  

This recipe combines winter squash and dark leafy greens for a delicious, seasonal immune-boosting dish. Perfect as a light lunch or side for dinner!

Ingredients:

  • 1 small butternut squash, peeled and cubed (about 4 cups)
  • 2 tablespoons olive oil
  • ½ teaspoon cinnamon
  • ½ teaspoon salt
  • 4 cups fresh kale, chopped (stems removed)
  • ¼ cup dried cranberries
  • ¼ cup pumpkin seeds
  • 2 tablespoons balsamic vinaigrette

Preparation:

  1. Preheat the oven to 400°F (200°C).
  2. Toss the cubed butternut squash with olive oil, cinnamon, and salt. Spread on a baking sheet in a single layer and roast for 20-25 minutes, until tender and slightly caramelized.
  3. While the squash roasts, massage the chopped kale with 1 tablespoon of the vinaigrette to soften it.
  4. Combine the roasted squash, kale, dried cranberries, and pumpkin seeds in a large bowl. Drizzle with the remaining vinaigrette and toss gently.
  5. Serve warm or at room temperature.

Nutrition Benefits: This salad delivers vitamins A and C from the squash and kale, healthy fats and zinc from the pumpkin seeds, and a little sweetness from the cranberries to brighten up your plate.

Looking for a Simple Way to Support Your Health This Season?

Try incorporating more colorful, whole foods into your meals. A fun approach is to “eat the rainbow” by adding vibrant fruits, vegetables, and nutrient-dense ingredients to your plate.

Staying nourished and hydrated can help you feel your best during the busy holiday season.

Enjoy the season, stay active, and happy eating!

About Sara Dow

Sara Dow is an ACE-certified Personal Trainer, Weight Management Specialist, and Fitness Nutrition Specialist. She holds a Bachelor of Science in Nutrition and Dietetics from Kansas State University and is currently pursuing her master’s degree in Human Nutrition through the University of Alabama. Sara is passionate about helping people improve their quality of life through the power of nutrition, exercise, and community.

Want to level up your nutrition?  Register for a One-On-One Performance Nutrition Workshop with Sara. In this 60-minute session, Sara will provide evidence-based guidelines for pre- and post-workout nutrition specific to your goals, healthy recipes, and practical tips for incorporating real foods into your diet to support optimal performance and recovery. Click here to register today! 

Have a question? Drop Sara a line at [email protected].

Strengthen Your Spirit, Mind, and Community

Posted on by Kate Haslar

Join the YMCA 20-Day Gratitude Challenge

November 18 – December 13

Between an intense political cycle, fall colds and flu season beginning, and impending holidays, it’s easy to become stressed and lose focus on what’s important. The Y works to strengthen the community through programs that build healthy spirit, mind, and body for all, which is why we’re sharing our 20-Day Gratitude Challenge outside of our walls and with the larger community.

This four-week journey is dedicated to embracing gratitude, cultivate well-being, connection, and positivity within our community and everyone is invited to participate. With the season of giving and thanks upon us, now is the perfect time to reflect on what makes life meaningful and to find joy in the small moments we might otherwise overlook.

Why a Gratitude Challenge?

Practicing gratitude is a powerful way to promote mental and emotional well-being. Studies show that consistent gratitude can reduce stress, improve mood, and even enhance physical health by promoting better sleep and encouraging a positive mindset. Through daily reflection, the Gratitude Challenge can help us shift our focus from everyday stressors to life’s small blessings, boosting resilience and perspective.

How It Works

The 20-Day Gratitude Challenge is simple and accessible for everyone. Here’s the plan:

1. Five Minutes, Five Days a Week: Each weekday, set aside just five minutes to write down what you’re grateful for. We’ll provide prompts each week to guide you.

2. Weekly Reflection Sheets: At the end of each week, turn in your completed gratitude sheet at the front desk to earn reward points and be entered into our grand prize drawing for a free month of YMCA membership.

3. Build Momentum with Weekly Themes: Each week, we’ll introduce a new theme to inspire reflection, such as gratitude for small joys, personal growth, and community support.

Throughout the challenge, you’ll experience the power of gratitude and have the chance to earn rewards while sharing the journey with fellow Y members. The more weeks you complete, the more entries you’ll receive for our grand prize drawing!

Ready to get started? Here’s how to participate:

Download the journal below. There is a fillable pdf Printed copies will be available at Member Services
Download a Printable Copy
Download a Fillable Copy

Weekly Themes & Prompts

To make it easy to get started, each week will have a theme to help you reflect on different aspects of life:

Week 1: Small Joys – Notice the little things that bring happiness, like a warm cup of coffee or a friendly hello.

Week 2: Connection – Reflect on the people who support, encourage, and inspire you.

Week 3: Growth – Think about the personal strengths, skills, and resilience you’ve developed.

Week 4: Community – Celebrate the community around you, from friends and family to your Y family.

By the end of the month, you’ll have created a powerful reminder of all the things that bring meaning to your life. Imagine the power of a community of grateful individuals – together, we can uplift each other and foster an environment of positivity and well-being.

Benefits of Gratitude Journaling

The benefits of gratitude extend beyond our individual lives. Here are some things you could gain from participating:

  • Reduced Stress & Anxiety: By focusing on positives, gratitude helps reduce stress, fostering a sense of calm and optimism.
  • Stronger Connections: Reflecting on relationships cultivates appreciation and encourages us to strengthen bonds with those around us.
  • Improved Mental Health: Gratitude journaling can elevate mood, lower depressive symptoms, and create a more resilient mindset.
  • Physical Health Boosts: Practicing gratitude has even been linked to better sleep and improved motivation for healthy activities.

The 20-Day YMCA Gratitude Challenge is more than a journaling exercise; it’s an opportunity to strengthen our community by fostering a culture of thankfulness and connection. When we focus on what we’re grateful for, we’re reminded of the positive impact of our YMCA family, and together, we can make the Y a brighter place for everyone.

Don’t miss out on this chance to nurture your spirit and connect with our incredible YMCA community.

Giving Well

Posted on Updated on by Kate Haslar

A Guide to Healthy Food Donations

As the winter holiday season approaches, food banks are busier than ever, with demand soaring as many families struggle to make ends meet. Rising food prices are making it even harder for nonprofits to meet this increased need. In fact, a 2020 survey by Consumer Reports found that 1 in 5 American shoppers visited a food pantry, food bank, or community distribution center.

If you’d like to help this holiday season, consider donating nutritious, nonperishable food items. And don’t forget about practical, often-overlooked items like a non-electric can opener! Here are some healthy and useful foods to donate:

Healthy Foods to Donate:

  • Spices (black pepper, cayenne pepper, cumin, cinnamon) and dried herbs (rosemary, basil, oregano)
  • Low-sodium canned beans (black beans, kidney beans, chickpeas)
  • Oatmeal (old-fashioned rolled oats), brown rice, quinoa
  • Whole grain, lentil, or chickpea pasta
  • Low-sodium spaghetti sauce, canned tomatoes, diced chilies, and low-sodium soups/stews
  • Peanut butter and sunflower seed butter
  • Whole wheat crackers and tortillas
  • Granola bars (low-sugar options like KIND, Nature Valley Simple Nut, or Protein Bars)
  • Unsweetened applesauce cups and canned fruit in 100% juice or water
  • Canned meats (tuna, salmon, chicken)
  • Low-sodium chicken and vegetable broth
  • Low-fat powdered milk and shelf-stable unsweetened almond milk
  • Olive oil, canola oil, and cooking spray
  • Foil and dish soap

Tips for Donating:

  • Avoid glass containers
  • Opt for regular-sized products instead of jumbo sizes
  • Check expiration dates and avoid donating expired items
  • Call your local food bank to see if there are specific items they need

In 2021, 53 million people turned to food banks and community programs for help putting food on the table. To learn more about hunger in your community and how you can help, visit feedingamerica.org.

Thanksgiving Food Drive: November 1-15, 2024

Contribute to the YMCA’s annual Thanksgiving food drive. Let’s work together to make a difference this holiday season!
Learn More Here

About Sara Dow

Sara Dow is an ACE-certified Personal Trainer, Weight Management Specialist, and Fitness Nutrition Specialist. She holds a Bachelor of Science in Nutrition and Dietetics from Kansas State University and is currently pursuing her master’s degree in Human Nutrition through the University of Alabama. Sara is passionate about helping people improve their quality of life through the power of nutrition, exercise, and community.

Want to level up your nutrition?  Register for a One-On-One Performance Nutrition Workshop with Sara. In this 60-minute session, Sara will provide evidence-based guidelines for pre- and post-workout nutrition specific to your goals, healthy recipes, and practical tips for incorporating real foods into your diet to support optimal performance and recovery. Click here to register today! 

Have a question? Drop Sara a line at [email protected].

Ten Older Adult Falls Myths from the National Council on Aging

Posted on by Kate Haslar

Falls Prevention Awareness Week is September 23-27. Falls are the leading cause of injury-related ER visits for older adults, the major cause of hip fractures, and responsible for more than half of fatal head injuries. Below, the National Council on Aging shares 10 myths related to older adult falls.

After exploring these myths, the Glacial Community YMCA wants to remind you that we are here to help! Our ForeverWell Programs offer classes and workshops to help you grow stronger. 

Myth 1: Falling happens to other people, not to me.

Reality: Many people think, “It won’t happen to me.” But the truth is that 1 in 4 older adults fall every year in the U.S.

Myth 2: Falling is something normal that happens as you get older.

Reality: Falling is not a normal part of aging. Strength and balance exercises, managing your medications, having your vision checked and making your living environment safer are all steps you can take to prevent a fall.

Myth 3: If I limit my activity, I won’t fall.

Reality: Some people believe that the best way to prevent falls is to stay at home and limit activity. Not true. Performing physical activities will help you stay independent, as your strength and range of motion benefit from remaining active. Social activities are also good for your overall health.

Myth 4: If I stay at home, I can avoid falling.

Reality: Over half of all falls take place at home. Inspect your home for fall risks. Fix simple but serious hazards such as clutter, throw rugs and poor lighting. Make simple home modifications, such as adding grab bars in the bathroom, a second handrail on stairs and non-slip paint on outdoor steps.

Myth 5: Muscle strength and flexibility can’t be regained.

Reality: While we do lose muscle as we age, exercise can partially restore strength and flexibility. It’s never too late to start an exercise program. Even if you’ve been a “couch potato” your whole life, becoming active now will benefit you in many ways—including protection from falls.

Myth 6: Taking medication doesn’t increase my risk of falling.

Reality: Taking any medication may increase your risk of falling. Medications affect people in many ways and can sometimes make you dizzy or sleepy. Be careful when starting a new medication. Talk to your health care provider about potential side effects or interactions of your medications.

Myth 7: I don’t need to get my vision checked every year.

Reality: Vision is another key risk factor for falls. Aging is associated with some forms of vision loss that increase the risk of falling and injury. People with vision problems are more than twice as likely to fall as those without visual impairment. Have your eyes checked at least once a year and update your eyeglasses. For those with low vision there are programs and assistive devices that can help. Ask your optometrist for a referral.

Myth 8: Using a walker or cane will make me more dependent.

Reality: Walking aids are very important in helping many older adults maintain or improve their mobility. However, make sure you use these devices safely. Have a physical therapist fit the walker or cane to you and instruct you in its safe use.

Myth 9: I don’t need to talk to family members or my health care provider if I’m concerned about my risk of falling. I don’t want to alarm them, and I want to keep my independence.

Reality: Fall prevention is a team effort. Bring it up with your doctor, family and anyone else who can help. They want to help you maintain your mobility and reduce your risk of falling.

Myth 10: I don’t need to talk to my parents, spouse, or other older adults if I’m concerned about their risk of falling. It will hurt their feelings, and it’s none of my business.

Reality: Let them know about your concerns and offer support to help them maintain the highest degree of independence possible. There are many things you can do, including removing hazards in the home, installing safety features like grab bars or walk-in bathtubs, or setting up a vision exam.

Reduce Your Risk of Falling

This fall, Improving Balance is a 30-minute FREE workshop designed to assess your balance with specific exercises to improve and progress your balance ability. This is highly recommended for Foreverwell members.
Learn More Here