Category: Nutrition and Wellness

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

Healthy Starts

Posted on Updated on by Kate Haslar

Back-to-School Nutrition Made Easy

Prioritize Breakfast

Starting the day with a nutritious breakfast is essential for kids. Studies show that children who eat breakfast perform better in school, with higher test scores and fewer behavioral issues. Here’s a simple, healthy breakfast idea that’s easy to put together, even on busy mornings:

  • Quick and Healthy Breakfast: Serve whole-grain cereal with less than 10 grams of sugar, low-fat milk, a piece of fruit, and yogurt. Good options include Cheerios and Kashi 7 Whole Grain Puffs. Pro Tip: Set out cereal, bowls, and spoons the night before to streamline the morning routine.

Plan Ahead for Success

Taking a few minutes to prepare the night before can make mornings smoother and set your kids up for a successful day. Here are some simple prep-ahead tips to make your mornings easier:

  • Pack Lunches the Night Before: Assemble sandwiches, wraps, or leftovers and store them in the fridge. Portion out snacks like fruits, veggies, and nuts so they’re ready to grab and go.
  • Prep Smoothie Ingredients: If your kids enjoy smoothies for breakfast, prepare the ingredients in individual bags and store them in the freezer. In the morning, just blend with milk or yogurt for a quick, nutritious meal. Here are a couple of simple, child-sized combinations:

o Berry Blast: 1/2 cup frozen mixed berries (strawberries, blueberries, raspberries), 1/2 small banana, 1/4 cup Greek yogurt, 1/4 cup milk or juice. Blend until smooth.

o Peanut Butter Banana Smoothie: 1/2 small banana, 1 tablespoon peanut butter, 1/4 cup milk or almond milk. Blend until smooth. For extra creaminess, add a couple of ice cubes.

  • Fill Water Bottles: Make sure water bottles are filled and chilled in the fridge overnight, so they’re ready to toss in backpacks in the morning.

Provide Variety

Keeping lunches interesting encourages kids to eat a balanced diet. Offering diverse options ensures they get the nutrients they need from all food groups. Try these easy-to-make wrap variations:

  • Grilled Chicken Wrap: Spread a whole-grain tortilla with mustard, hummus, or pesto. Add grilled chicken salad or lean meats, along with cheese, tomato, sliced onion, avocado, and shredded Romaine lettuce. Wrap it up and you’re good to go.
  • Mexican-Themed Wrap: Fill a whole-grain tortilla with guacamole, salsa, black beans, grilled chicken (optional), and brown rice. Wrap in foil and pack in an insulated lunchbox.

Pro Tip: Prepare the ingredients in bulk at the beginning of the week to make assembling lunch a breeze.

Prep Smart Snacks

Healthy snacks keep kids energized throughout the day. Here are some nutritious options that are easy to pack and delicious to eat:

  • Fruit Cup: Choose ones packaged in water or juice, or simply pack fresh fruit.
  • Cuties: These small, easy-to-peel oranges are perfect for a quick, portable snack packed with vitamin C.
  • Applesauce: Opt for no-sugar-added varieties.
  • Nuts: Great for older kids if age and allergy appropriate. ALDI offers convenient 100-calorie single-serve almond packets.
  • Raw Veggies: Carrot sticks, snap peas, bell peppers, or celery sticks are all crunchy and satisfying.
  • Low-Fat String Cheese: Pair with whole-grain crackers like original Triscuits for a satisfying snack.
  • Fruit and Nut Bars: Look for bars with three or more grams of fiber and fewer than six grams of sugar. Mini KIND and Fiber One bars are great options.
  • Yogurt: Choose brands with less than 10-12 grams of sugar per serving. Two Good Greek yogurt cups are a favorite—they have zero added sugar and come in a variety of flavors. Add a handful of dark chocolate chips, coconut flakes, or berries for a fun twist.
  • Low-Sugar Protein Shakes: A convenient option for a protein boost, especially after school or sports. Look for shakes with less than 10 grams of sugar per serving.

Partner with the Child

Kids are more likely to enjoy healthy options when they’re involved in choosing and preparing them. Invite them to pick out their favorite healthy foods and encourage them to help pack their own lunch. This not only makes them more invested in their meals but also teaches valuable life skills.

For more back-to-school nutrition tips and resources, visit eatright.org and healthykids.org.

Youth Enrichment & Fitness

At the Y, we love to help kids grow and explore through active learning opportunities designed to engage and inspire!
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].

Discover the Impact of a Heart Rate Monitor

Posted on Updated on by Kate Haslar

Are you letting misconceptions hold you back from reaching your full fitness potential? It’s time to discover the true impact of working with a professional Personal Trainer and the use of heart rate monitors.

MYTH 1: They Are Only for Professional Athletes 

Fact: Heart rate monitoring is beneficial for everyone, regardless of fitness levels. Understanding your body’s signals and optimizing your workouts is key to achieving your unique goals. 

MYTH 2: They Give Vague and Similar Results 

Fact: Advanced technology ensures precise data, making heart rate monitors crucial for workout efficiency, safety, and health monitoring. Accuracy is the top priority. 

MYTH 3: They Don’t Make a Difference 

Fact: By training in the right heart rate zones, you can maximize efficiency, boost performance, and track progress. It’s about working out smarter, not harder. 

The MyZone app and heart rate monitor keeps me motivated by letting me know which zone I'm in. This encourages me to push harder to get to the next zone. I also love tracking my progress.

Sarah Rabin

Take the first step toward a more informed, effective fitness journey.

Set up an in-person, free consultation with a professional Personal Trainer, who is trained in Heart Rate monitoring. We have several on staff at the Y to help you meet your goals.
Learn More

The Sweet Benefits of Dark Chocolate

Posted on by Kate Haslar

Dark chocolate is a source of antioxidants, flavanols, and essential nutrients that can support heart health, immune function, and mental well-being. Whether you enjoy it as a quick snack or as part of a tasty recipe, dark chocolate can be a nutritious addition to your diet. Read on for sweet nutrition advice you can enjoy with a smile.

Heart Health

The antioxidants found in dark chocolate have been shown to lower blood pressure and increase blood flow to the heart. This can reduce the risk of stroke, coronary artery disease, and heart-related deaths. The key compounds in dark chocolate, such as flavanols, help to relax blood vessels, improve circulation, and promote heart health. Enjoying a moderate amount of dark chocolate (1-1.4 oz/day) as part of a balanced diet can be a heart-healthy habit.

Immune System Boost

Dark chocolate is rich in flavanols, potent plant compounds that fight inflammation and protect against cell damage caused by free radicals. These antioxidants strengthen your immune system and help your body fend off infections and illnesses. Including dark chocolate in your diet can provide a delicious way to support your immune health.

Brain Function

Flavanols found in dark chocolate have a positive impact on brain function, including improved reaction time and better memory. Studies have shown that regular consumption of dark chocolate can enhance cognitive function, making it easier to stay sharp and focused. It’s a tasty way to give your brain a boost!

Athletic Performance

Epicatechin, a powerful flavanol found in dark chocolate, has been shown to boost endurance in athletes by increasing blood circulation and reducing oxygen consumption during moderate-intensity exercise. This means that incorporating dark chocolate into your diet may enhance your workout performance and help you stay active longer.

Stress Relief

Researchers found that eating 1.4 oz of dark chocolate daily for two weeks reduced levels of the stress hormone cortisol and the fight-or-flight hormones known as catecholamines in highly stressed individuals. The calming effects of dark chocolate make it a perfect treat for those moments when you need to unwind and relax.

Enjoy in Moderation

Most of the benefits seen in research are associated with dark chocolate containing at least 70% cacao content. To maximize the health benefits, enjoy a moderate portion (1-1.4 oz/day) of minimally processed dark chocolate containing 70% or higher cacao content as part of a balanced diet. Remember, moderation is key to reaping the benefits.

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.
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A Healthy Recipe: Chocolate Berry Smoothie by Sara Dow

Ingredients:

  • 1 cup frozen berries
  • ½ frozen banana
  • ½ cup frozen riced cauliflower
  • 2 Tbsp 100% cocoa powder
  • 1/3 cup whole milk yogurt or Greek yogurt
  • 1 ½ cups oat milk (or your favorite dairy or plant-based milk)

Preparation:

Combine all ingredients in a high-powered blender and blend until smooth.

Nutrition: This smoothie is packed with antioxidants from cocoa powder and berries, boosting your immune system. Frozen riced cauliflower adds creaminess and fiber, B vitamins, and vitamin C. The yogurt provides protein for satiety and probiotics for gut health.

Discover this Resource…

Adding protein powder to smoothies is a popular way to increase protein intake, especially for those with higher protein needs or busy lifestyles. However, since the Food and Drug Administration (FDA) does not test the safety or purity of protein powder, it is possible (and all too common) for the ingredients listed on the label not to represent the actual contents.

Look for protein powder verified by third-party testing companies such as the non-profit USP or NSF International’s Certified for Sport. If third-party tested products are outside your price range, check out the free resource LabDoor, which tests the purity of nutritional supplements and offers a top 10 list of protein powders.

While protein powder offers convenience, it cannot fully reproduce the benefits of protein derived from whole food sources. For a more natural protein boost, consider adding Greek yogurt, chia seeds, flax seeds, or nut butter to your smoothie. These whole foods not only enhance the protein content but also contribute additional nutrients and health benefits.

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].

Enjoy Summer Safely

Posted on by Kate Haslar

Essential Food Safety Tips for Outdoor Eating

Summer is the perfect time for picnics and BBQs, bringing family and friends together for fun and delicious meals. However, warm weather also creates the ideal conditions for foodborne bacteria to thrive. To ensure your summer gatherings are safe and enjoyable, follow these key food safety tips.

1. Wash Your Hands

Start with the basics: wash your hands with warm, soapy water for at least 20 seconds before and after handling food. When working with raw meat, poultry, fish, and eggs, ensure your hands are thoroughly cleaned before touching any other food. If your outdoor venue lacks running water, bring a water jug, soap, paper towels, or moist disposable towelettes.

2. Beware of Cross-Contamination

Prevent cross-contamination by keeping ready-to-eat foods such as salads, fruits, and buns in separate containers from raw meat. Always use different cutting boards, knives, and serving utensils for ready-to-eat foods and raw meat. If you need to reuse cooking or serving utensils that have touched raw meat, clean and disinfect them thoroughly first.

3. Take Your Food’s Temperature

Using a food thermometer is essential to ensure food is cooked to a safe internal temperature. Hamburgers should reach a minimum of 160°F, and hotdogs should be heated to at least 140°F. Refer to this safe internal temperature chart for guidelines on other foods.

4. Keep Cold Food Cold and Hot Food Hot

Maintain cold foods at temperatures below 40°F and hot foods at 140°F or higher. The danger zone for bacterial growth is between 40-140°F, so avoid letting food sit in this range for more than two hours. On hot days (90°F or above), this window shortens to just one hour.

Cold Foods: Transport cold food in a cooler with ice or frozen gel packs. Serve items like chicken salad or desserts in individual containers placed on ice or in shallow containers in deep pans filled with ice. Drain water as the ice melts and replace the ice frequently.

Hot Foods: Wrap hot food in heavy-duty aluminum foil and store it in an insulated carrier. Grilled food can be kept warm by moving it to the side of the grill rack away from direct heat, preventing overcooking.

5. People at Risk

Certain groups are more vulnerable to foodborne illness, including older adults, children, pregnant women, and individuals with weakened immune systems. Protect these high-risk groups by following additional safety measures. For more information, visit these links:

Adults aged 65 and older

Children younger than five years

Pregnant women

Individuals with weakened immune systems

For comprehensive food safety tips and seasonal advice, check out foodsafety.gov. Don’t miss their handy summer safety infographic—print it out and keep it on your fridge or in your vehicle’s glove box for quick and easy reference.

Conclusion

Nothing puts a damper on summer fun like foodborne illness. By practicing these essential food safety principles, you can help ensure a safe and healthy summer for you, your family, and your friends. Enjoy your outdoor meals with peace of mind!

 

Ready to take your nutrition to the next level?

Consider our one-on-one nutrition workshops for hands-on advice on incorporating nutritious foods into your daily routine.
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].