TOP TEN HOLIDAY HEALTH TIPS

Joel Samick,group exercise instructor at the Kennett Area YMCA

Follow these ten tips for a happy, healthy holiday season:

1) Walk: Dress warmly and take a brisk walk around the neighborhood. Bring your dog, your spouse and anyone else who is sitting at a computer terminal or TV screen. Use your walk as an interlude between holiday meal courses: you’ll eat less and burn more of it off. As a plus, the exposure to sunlight helps you make Vitamin D and feel better emotionally.

2) Sleep: If you sleep less than seven hours a night, you may be depriving your body of the rest it really needs. Can’t seem to get to sleep? Exercise helps. You can survive on less sleep, but there are likely to be undesirable effects to your immune system and appetite control.

3) Prioritize: Maybe only one of the four parties scheduled this week is really important. Cancel your plans for the others. This may allow you to keep to your exercise routine, control your eating and get the sleep you need. Don’t you feel better already?

 4) Make a new tradition: Traditions are wonderful, but they wouldn’t exist if no one ever made new ones. Start a new tradition this year, like eating a healthy festive meal and following it up with a BIG walk. Some of your old traditions may be unhealthy or getting a bit long in the tooth; know when to let go.

 5) Get out: Gorging ourselves all day long then watching hours of football while the kids text one another and follow along on Facebook may be great fun, but why not go somewhere or do something this year? Go bowling, ride a horse, ride your bike, jog, go rock climbing or visit the Y the day after.

6) Turn off your cell phone: Have you noticed? It’s constantly buzzing and ringing and flashing. No wonder you can’t seem to relax! Give it a rest. Turn it off and leave it in a drawer somewhere. GET OUT OF TOUCH FOR A DAY. It will be good for you and everyone around you. Let them leave you a message.

7) Drink before you eat: Drinking a glass of water or seltzer before a holiday meal helps with hydration and digestion and will make you feel fuller sooner so you will eat a bit less.

8) Schedule open time: Fine, go ahead and schedule every single minute of every day, just be sure to include scheduled open time so you can relax. It will make you more efficient and more fun to be with.

9) Work out:  You’ve seen the ads on TV; if the drug companies had their way we would all be taking a dozen pills daily. The ironic thing is that regular moderate exercise would eliminate the need for many of those drugs and their potential side effects.

 10) Eat healthy, live healthy: Instead of stressing about your weight during holiday season just persist year round in making good choices about your activities, what you eat and how much. Over time your good choices will add up!

 Enjoy your holidays and have a happy, healthy New Year!  

 

 

Joel Samick is a group exercise instructor at the Kennett Area YMCA, Kennett Square. Visit www.ymcabwv.org or any of its branches: Brandywine YMCA, Jennersville YMCA, Octorara Program Center, West Chester Area YMCA or the Oscar Lasko Youth Program Center.

Employee Healthy Recipe Contest Winner #3

The second healthy recipe contest winner did it again and submitted another great healthy recipe!

Chicken Mediterranean
Category: Dinner

Ingredients:

• 3-4 Boneless chicken breasts
• 1/2 cup reduced sodium chicken broth
• 1 1/2 - 2 cups tomato sauce
• 1 clove garlic, minced
• 1 small onion, coarsely chopped
• 1 green pepper, seeded & chopped
• 1 8oz. can sliced mushrooms, drained
• 16 oz. stewed tomatoes
• 2 stalks celery, chopped
• 1 Tablespoon basil
• 1 cup dry white cooking wine (optional - if not used, increase chicken broth)

Directions:

1. Poach chicken in 1/2 cup chicken broth.
2. Cut chicken into bite size pieces.
3. Combine all ingredients in a large dutch oven pot and cook over medium heat for 20 minutes.
4. Serve over rice.

Employee Healthy Recipe Contest Winner #2

Here is the second winner of our healthy recipe contest, this recipe was submitted by Rita W. from the YMCA of the Brandywine Valley's Association Office.

Chicken and Snow Peas
Category: Dinner

Ingredients:
•    1½ lbs. boneless chicken
•    1/2 teaspoon salt
•    1 tsp. tarragon
•    1/8 teaspoon pepper
•    1 cup reduced sodium chicken broth
•    1/2 teaspoon sherry extract
•    1/2 teaspoon dehydrated onion flakes 
•    1/2 cup canned, sliced mushrooms, drained
•    4 oz. snow peas, fresh or frozen
•    2 green onions, coarsely chopped

Directions: 

1. Cut chicken into 2x1 inch strips. Sprinkle with salt, tarragon and pepper.
2. Combine chicken broth and sherry extract in a skillet. Bring to a simmer over low heat. Add chicken strips and onion flakes.
3. Cook 10 minutes or until chicken strips are white and tender. Add mushrooms and snow peas.
4. Cook until vegetables are heated through but snow peas are still crisp.
5. Garnish with green onions.
6. Enjoy :)

If you have any healthy recipe ideas of your own, feel free to share and they could be included in a future post!

Employee Healthy Recipe Contest Winner

Here at the YMCA of the Brandywine Valley we are having our own Healthy Recipe Contest. Employees are asked to send in their favorite healthy recipes and then we choose the winners. Here is our first healthy recipe winner brought to you by Robin M. from the Kennett Area YMCA's Group Exercise department.

Apple Kuchen (German Apple Cake)
Category: Dessert

Ingredients:
•    ½ cup all-purpose flour
•    ½ cup whole wheat flour
•    1 ½ teaspoons baking powder
•    1 teaspoon coarse salt
•    4 Tablespoons unsalted butter, softened
•    3 ounces unsweetened apple sauce
•    3 Tablespoons Truviz or ¾ cup brown sugar Splenda
•    2 large eggs, lightly beaten or 4 egg whites
•    1 teaspoon pure vanilla extract
•    1 teaspoon ground cinnamon
•    Juice of ½ lemon
•    3 to 4 tart apples, such as Granny Smith, Cortland or Winesap

Directions: 

1. Preheat the oven to 375 degrees Fahrenheit. Butter (or spray) an 8-inch square pan or equivalent-size baking dish. 
2. In a small bowl, whisk together the flours, baking powder and salt. In a medium bowl, cream together the butter, applesauce and 2/3 of the Truviz or Splenda. Stir in the eggs and vanilla. Add the flour mixture and beat until combined. Spread the mixture evenly in the prepared pan. 
3. In a small bowl, combine the remaining Truviz or Splenda with the cinnamon. Squeeze lemon juice into a medium bowl. Peel, core and slice the apples into a bowl. Add the cinnamon-sugar mixture and toss to thoroughly coat each apple slice. Arrange the apple slices on top of the batter in overlapping rows, pressing lightly into the batter. Bake for 45 minutes, until a cake tester or toothpick inserted in the center comes out clean. Cool in the pan on a wire rack for 10 to 15 minutes before serving.
4. Enjoy :)

If you have any healthy recipe ideas of your own, feel free to share and they could be included in a future post!

Have Fun with Flavor, Shape and Color

Eating five servings of fruits and vegetables every day might seem like a lot to ask. It may be easier to visualize adding color to your meals. Your local farmers' market or the produce aisle in your grocery store is full of interesting shapes, textures and colors. It is also full of flavors, but you’ll have to take some of them home and try them to experience that for yourself!

Here are some ways your family can aim for Five Every Day that may inspire you to find your own unique approach:

Breakfast 

• A handful of blueberries or a banana cut up and added to your high-fiber cereal and low-fat milk. 
• Six to eight strawberries cut up and added to a cup of low-fat vanilla yogurt and some granola. 
• Half a cup of mushrooms and half a cup of bell pepper chopped and added to your scrambled eggs or omelet.

Lunch 

• A salad made up of dark leafy greens, carrots, and other fruits or veggies of your choosing. 
• Add slices of cucumbers, spouts, tomatoes, or avocado to your sandwich.
• A bowl of homemade vegetable soup or chili.

Afternoon Snack 

• A sliced apple topped with peanut butter and raisins. 
• Whole grain tortilla chips dipped in salsa, guacamole, or black bean dip. Or try dipping veggie sticks in hummus.
• 8 ounces of frozen, 100% natural orange juice eaten like you would ice cream or sorbet.

Dinner

• Accompany your chicken or fish with some steamed mixed vegetables like broccoli, carrots, and cauliflower. Maybe some apple sauce as well? 
• Finely chopped onions, mushrooms and broccoli added to your spaghetti sauce or as pizza toppings.
• Start dinner with a fresh salad. Use dark leafy greens, fresh tomatoes, fresh green pepper, grapes or currants for added flavor.

The delicious crunch of fruits and veggies can be part of every meal and snack your family enjoys throughout the day and is important for your whole family’s health. Everybody needs the vitamins, fiber and minerals that these colorful foods provide in order to grow and stay strong, energetic and free from illness.

Bring some new fruits or vegetables home and try them raw or cooked in a variety of ways. Involve the kids in the process and watch their willingness to try new things grow and flourish.

Eating your Five Every Day from a wide array of colors ensures that you and your kids will get more of the important nutrients that you need for healthy living.

Tips for Healthy Bones and Joints

Nearly half of Americans over the age of 18 are affected by musculoskeletal (bone and joint) conditions, according to research by The Burden of Musculoskeletal Conditions in the United States. If you want to remain active as you age, take steps now to improve the health of your bones and joints. Maintaining a healthy weight, regular physical activity, strength training and a diet rich in calcium and Vitamin D are essential to meet this goal.

Drop the pounds. Nearly 36 percent of adults in America are obese, according to the Centers for Disease Control and Prevention. Those extra pounds add stress to your joints and can contribute to the onset and progression of knee osteoarthritis. A modest weight loss of 10 to 15 pounds can help ease knee pain.
 
Get moving. Weight-bearing exercises, such as walking or dancing, help build strong bones and muscles. Regular physical activity can help relieve pain and improve joint mobility. Thirty minutes of moderate intensity exercise on most days of the week will help you maintain a healthy weight and produce health benefits.
 
Pick up a dumbbell. Strength or resistance training will increase bone density, build muscle mass and combat the effects of osteoporosis, a condition that weakens bones, leaving them susceptible to fractures. The American College of Sports Medicine recommends strength training three days a week.
      
Get enough calcium and Vitamin D. Make sure you are consuming enough calcium, because the body needs this nutrient to build strong bones and teeth and keep them strong as you age. Food sources of calcium include milk, leafy green vegetables and beans. And don’t forget about Vitamin D, which helps the body absorb calcium. This vitamin can be found in fish, eggs, fortified milk and cod liver oil. Because the amount of calcium and Vitamin D a person needs depends on various factors, consult a physician for advice. 
Written by Bettinita Harris, an ACSM certified personal trainer with the Kennett Area and Brandywine branches of the YMCA of the Brandywine Valley.

Healthy Habits Start at Home

According to the Centers for Disease Control, childhood obesity rates have almost tripled over the last thirty years to 17% of all children and adolescents between the ages of 2-19.  For this reason, the Department of Health and Human Services supports many programs to increase physical fitness, daily activity, and healthy eating.  Journals such as Childhood Obesity feature articles like, “The Impact of a Three-Year After-School Obesity Prevention Program in Elementary School Children.” 
 
However, healthy habits need to start in the home.  Children learn what they see.  As parents, we may be telling and teaching our children one message, but modeling another.  Consider the example of a mother who brings her 12 year old son to me for nutritional counseling.  “All he wants to eat are chicken nuggets and soda,” she tells me. “Can you please talk to him?”  “Sure,” I say, “but let’s you and I meet first.”   It’s not unusual that I meet a parent who sincerely wants his/her children to eat healthier, but the shopping list consists of toaster pastries, frozen pizza, chips, soda or chicken nuggets.  “It’s just easier,” parents say.  It’s true.  It is easier to provide fast, convenient foods that you know your child will eat, and avoid an argument at the dinner table, or breakfast, or lunch.  The easy way isn’t always the best way. 
 
There aren’t many children who do their own food shopping.  Children depend on their parents for basic needs such as food and shelter.  Sure, there are some children who will cook dinner, pack their own lunch, or make their own breakfasts, but children can only prepare and eat what’s available to them.  If, as a parent, you want your child to eat healthier, you need to buy healthier foods.  You need to prepare healthier foods.  You need to eat healthier foods.  Examine your own attitudes and values with regards to food, exercise, and overall health.  Do you make it a priority, or are you too busy?  Is it too hard to prepare healthy meals, or do you just not know what to prepare?  Do you depend on school lunches and other outside sources to teach your children to make healthy food choices?  How much physical activity, or movement, do you get throughout your day?
 
Another idea to consider is how your family views food.  Is food used as comfort or reward?  Is food withheld as punishment?  Does every outing, event, vacation revolve around the food?  These are the habits that form our relationship with food, and that carry over into adulthood.  Most adults will say, “I know what I should be eating, I just don’t know why I can’t lose weight.”  Many children can recite the 6 food groups; tell why calcium is an important nutrient, and why we need protein.  However, obesity prevails because of the attitudes and habits surrounding foods that were learned and reinforced early on. 
 
So, the best thing you can do to help your child eat healthier is to adopt a healthy attitude toward food yourself.  You can change your habits once you understand and are aware of what you are choosing.  Stressed?  Learn to express your feelings and needs verbally.  Bored? Do something you love to do that doesn’t involve food.  Happy? Celebrate by doing something special with the family. It is even possible to eat healthy while on vacation.  Start by making small changes, and view every day as a new opportunity to model healthy behaviors for your child. 

Carmel M. Rickenbach, MS, RD, LDN, is a Licensed Registered Dietician with the Kennett Area YMCA.

HEALTHY FISH AND CHIPS
Canola or olive oil cooking spray
1 1/2 pounds russet potatoes, scrubbed and cut into 1/4-inch-thick wedges
4 teaspoons canola oil
1 1/2 teaspoons Cajun or Creole seasoning, divided
2 cups cornflakes
1/4 cup all-purpose flour
1/4 teaspoon salt
2 large egg whites, beaten
1 pound cod or haddock, cut into 4 portions
1.    Preheat oven to 425°F. Coat a large baking sheet with cooking spray. Set a wire rack on another large baking sheet; coat with cooking spray.
2.    Toss the potatoes, oil and 3/4 teaspoon Cajun (or Creole) seasoning in a large bowl. Spread on the baking sheet without the rack. Bake on the lower oven rack, turning every 10 minutes, until tender and golden, 30 to 35 minutes.
3.    Meanwhile, coarsely grind cornflakes in a food processor or blender or crush in a sealable plastic bag. Transfer to a shallow dish. Place flour, the remaining 3/4 teaspoon Cajun (or Creole) seasoning and salt in another shallow dish and egg whites in a third shallow dish. Dredge fish in the flour mixture, dip it in egg white and then coat all sides with the ground cornflakes. Place on the prepared wire rack. Coat both sides of the breaded fish with cooking spray.
4.    Bake the fish on the upper oven rack until opaque in the center and the breading is golden brown and crisp, about 20 minutes.
(Recipe: www.eatingwell.com)

Make time for play, the old-fashioned way

We’ve seen our world change dramatically in the past 30 years. But, with all these technological advances, we are falling farther and farther behind in taking care of ourselves and our children.
 
Today’s youth have been marked as the first generation not to outlive their parents. Simply put, my children could die before me. That’s not the future I want for any child.
 
The percentage of today’s youth considered to be obese has tripled in the past 30 years. In 1982, the obesity rate was only 5.7% for kids age 6 to 17. Now, the rate is over 18%. Obese is a severe term. For children, it refers to any child who falls in to the 95th percentile or higher on their age and sex specific growth chart. Nationally, this equates to 12.5 million children. 
 
Until recently, health concerns related to being overweight have been an “adult” issue. Sadly, this is changing. Kids are now being treated for diseases previously unseen in childhood, like high blood pressure, type 2 diabetes and gall stones.
 
Our children need us. They need a parent, friend, relative or role model to teach them how to live well and how to take care of themselves. It’s time to remember the activities of our childhood and share them with our kids. How about tag, hide and seek, climbing trees, riding bikes and building forts? We played, ran, skipped, jumped and swam. Our bodies moved from the moment we woke up until bedtime. It was fun and not a requirement. Food rarely came in a box and many of us ate at home with our families. Show your children how much fun spending time being active and sharing time together can be!
 
Resources are all around, arm yourself with information and put it into action: get outside and play! 
•    www.cdc.gov – Center for Disease Control and Prevention offers informational resources on many health related topics
•    www.letsmove.gov– First lady Michelle Obama’s initiative; America’s Move to Raise a Healthier Generation of Kids
•    www.choosemyplate.gov – US Department of Agriculture’s dietary guidelines for all Americans
•    www.casafamilyday.org – Family Day: A national initiative to remind parents that what your kids really want at the dinner table is YOU!
•    www.chesco.org/ccparks - Chester County Parks and Recreation directory of parks, trails and seasonal events
•    www.activatechestercounty.org – Activate Chester County lists local events, resources and ways to get “Move More, Eat Smart, Create a Supportive Environment”
•    www.ymcabwv.org – YMCA of the Brandywine Valley offers programs and resources to get the whole family active and moving, Girls on the Run, STRIDE, Activate Kids and more.


Rachael Martin is Director of Healthy Living and an AFAA Certified Personal Trainer at the Jennersville YMCA, West Grove.

Back to School Tips: The Lunch Box Project

written by Mary Ellen Finucane

Make your children’s school lunches your project this year. It’s a fact that kids are brighter and more engaged after a healthy nutritious lunch and less focused after a meal comprised of junkier ingredients. It may be hard to compete with that colorful, fancy package, but with a little creativity, planning and determination to help optimize not only your child’s school day, but overall health, you can do it!

A packed lunch isn’t automatically healthier than one you buy at school. If you pack chocolate cupcakes and chips, you are not packing a healthy meal. But a packed lunch, if you do it right, does have a clear advantage.

Researchers at the University of Texas found that more than half of parents scored an “F” when packing school lunches. Not enough energy, vitamins, calcium, iron and zinc. 71% of parents didn’t include enough fruits and vegetables and 96% didn’t supply enough fiber. Each lunch offers you, the parent, an opportunity to nurture and improve the overall outcome of your child’s health.

Small steps can have a major impact. Using 100% whole wheat bread instead of the fluffy white bread adds about 20 grams of fiber in a week’s time, and an abundance of nutrients provided by the whole grains. If you add sliced apples to your child’s lunch instead of a fruit roll you’ll cut the refined sugar by 50 grams a week. You’ll also be giving your child 27% of the Recommended Daily Value for vitamin C and 15% of the Recommended Daily Value for vitamin E and potassium.

The list below gives you a good starting point for lunchbox ideas. Remember, young children are very tactile, so you may want to pack items they can eat with their hands. Don’t be locked into a traditional “lunch” menu. It’s perfectly okay to send a thermos of soup from last night’s dinner for that older kid, or cold chicken and leftover brown rice and vegetables.

•    Turkey or roast beef and Swiss on whole wheat bread with pickles and any produce you can get away with. Add an apple for sweetness, with some natural peanut or almond butter to dip if desired.
•    Cold grilled chicken with honey mustard, olives and a small salad. Add some air popped popcorn for a snack.
•    Thermos of hot soup, a serving of healthy, whole grain crackers, and a small salad.
•    PB&J on whole wheat or a sprouted grain bread with natural unsalted peanut butter and pure fruit spread. Add a banana and baby carrots, celery sticks, pea pods, etc.
•    Mini burritos made with rice and black beans and salsa, or refried beans in a whole wheat tortilla. Add a small container of low fat yogurt and some berries.
•    A chicken drumstick with a side of green bean and potato salad made with an olive oil and vinegar dressing. Add a small container of applesauce without sugar.
•    Stuff canned tuna mixed with diced apple and a smidge of mayo into a whole wheat pita pocket with lettuce. Add a small container of homemade trail mix made with nuts, seeds, dried fruit and a few dark chocolate morsels.
•    Turkey meatballs in a marinara sauce in a whole wheat pita. Raw vegetables on the side and your favorite fruit.
•    Leftover frittata, fresh strawberries and blueberries and a small container of cottage cheese.
•    Large salad with cubed chicken, pine nuts, red pepper, grapes and a balsamic vinegar dressing. A serving of pretzels on the side.
•    Wraps made with lean meat or tuna, and roasted or raw vegetables. A small container of fruit salad on the side.
•    A hard-boiled egg, piece of string cheese, raw vegetables, berries.
•    Pasta salad with chicken and baby tomatoes. Olives and/or marinated artichokes on the side and 1 oz. of unsalted nuts.
•    Hummus with pita, olives, red pepper slices and any other vegetables you like. Add 2 dried figs.
•    Plain low-fat Greek yogurt packed alongside a small container of peaches canned in their own juice, berries and a couple of tablespoons of chopped nuts. Child makes a yogurt parfait at the lunch table, topping the yogurt with the fruit and nuts. Add a serving of pretzels.


Mary Ellen Finucane is a nationally certified nutritionist and personal trainer with the Jennersville YMCA. Visit www.ymcabwv.org or any of its branches: Brandywine YMCA, Kennett Area YMCA, West Chester Area YMCA, Jennersville YMCA, Octorara Program Center, or the Oscar Lasko Youth Program Center.

Get Moving With Your Family

Feeling exhausted at the end of the day? How about the kids…do they just want to watch TV? Physical activity helps you feel better right away, no matter what kind you choose. Moving muscles and making your heart beat faster can help you feel better and reduce stress. It can give you more energy and improve your sleep and focus. Staying active over time helps you maintain a healthy weight. It also protects you from heart disease, diabetes, high blood pressure, stroke and osteoporosis (weak bones).

And, there’s more! Kids who are active often do better in school. Establishing an active lifestyle can help your family live longer, healthier lives. How much activity do kids need? Kids should get one hour or more of physical activity every day. This can be spread out in periods of 10–15 minutes. Physical activity can be moderate or vigorous. Kids should do vigorous activities at least three days each week. (Physical Activity Guidelines for Americans)

What is moderate activity? Games and sports that are similar to fast walking, hopscotch, kickball, playground play, four-square, bike riding or Frisbee. Games and sports that are more intense and make you sweat, like swimming basketball, jumping rope, running, soccer or aerobic dancing are good examples of vigorous activity. Make sure that your children have opportunities for active play after school on most days of the week. This can be in your yard, at a playground, or in sports and recreation programs.

Don’t forget that adults need to stay active, too! Be a good role model by getting regular physical activity yourself. Adults should try to do at least two hours and 30 minutes of moderate activity or one hour and 15 minutes of vigorous activity each week. Show your kids that you enjoy being active and chances are they will follow your lead.

When thinking about ways to be more active, make sure to choose activities that are right for you and your family. This means getting to know what resources are available in your community and selecting activities that are safe and appropriate for your children’s ages. Most importantly, find ways to incorporate more activity into your daily routine. Here are some tips to get you started:

Walk whenever possible
– Walk (or bike!) whenever you can.
– Take the stairs instead of the escalator or elevator.
– Go up hills instead of around them.
Move more in your home and neighborhood
– Involve kids in active chores, like putting away groceries or sweeping the house.
– Do yard work. Get your children to help rake, weed, or plant at home or at a park in your neighborhood.
Play with your kids after school
– Play a game of catch or tag after school, or help your child practice their favorite sport.
– Play a round of Simon Says with your kids.
– Go for a swim at your Y or community pool.
Plan active family weekends
– Head to a nearby park for a family game of Frisbee or Wiffleball. If there’s a good breeze, bring a kite with you!
– Pack a healthy picnic and go on an adventure. Check out local spots nearby, including national parks and recreation areas. Go to www.nps.gov/findapark/index.htm to find sites near you.

The YMCA of the Brandywine Valley offers a wide range of physical activities for kids and families to do together. To learn more, visit www.ymcabwv.org or any of its branches: Brandywine YMCA, Kennett Area YMCA, Jennersville YMCA, West Chester Area YMCA, Octorara Program Center, or the Oscar Lasko Youth Program Center.

Tips to Stay Safe in the Summer Sun

written by Jennifer Coligano

Whether you're headed to the beach, going to the neighborhood barbecue, working on the yard, or cooling off at the pool, it's important to protect yourself from the sun’s harmful ultraviolet (UV) radiation. Overexposure to UV rays can lead to sunburn, accelerated skin aging and skin cancer. Here are some tips to keep you safe in the sun this summer: 
   

Wear Sunscreen - Use a water resistant, broad-spectrum sunscreen that provides 100% UVA and UVB protection with an SPF (Sun Protection Factor) of 30 or higher. Apply sunscreen 30 minutes prior to going outside and re-apply every two hours, even on cloudy days, and immediately after swimming or sweating. Make sure to apply generously to all exposed skin. Don't forget your ears, nose, lips, neck, hairline and tops of feet!

Wear Protective Clothing - Wearing wide-brimmed hats and lightweight, sun-shielding coverings will provide crucial protection from the sun's harmful UV rays. Look for water-wicking, quick-drying, highly breathable fabrics. Your clothing is the main form of UV protection next to sunscreen.

Seek Shade - The sun's UV rays are strongest between 10am-4pm. Seek shade during these times. Use extra caution near water and sand because they reflect the sun's rays which increases your chance of sunburn and other damage to the skin and eyes. A good rule of thumb is to find a shady spot whenever your shadow appears to be shorter than you are. 

Wear Sunglasses - Your eyes need protection from the sun's harmful UV rays too! The darkness of the lenses is not a good indicator of UV protection. The UV protection on sunglasses comes from an invisible chemical applied to the lenses. Look for sunglasses that provide 100% UVA and UVB protection.  

    

Check the UV index - Visit www.epa.gov/sunwise/uvindex.html to check the UV index for your area. This quick search will let you know if you are at risk for overexposure to the sun. 
    

Get a Skin Exam - Examine your skin every month for anything new or changing and see your physician every year for a professional skin exam. An annual skin exam should be as routine and preventative as going to the dentist.
    

Increase Awareness - There is no such thing as a safe tan. Contrary to popular belief, getting a tan will not protect your skin from sunburn or other skin damage. In an effort to increase the public's understanding of skin cancer and motivate people to change their behavior to prevent and detect skin cancer, the American Academy of Dermatology recently launched the SPOT Skin Cancer, public awareness initiative.  Visit the SPOT Skin www.SpotSkinCancer.org, to learn more.

Increase Awareness - There is no such thing as a safe tan. Contrary to popular belief, getting a tan will not protect your skin from sunburn or other skin damage. In an effort to increase the public's understanding of skin cancer and motivate people to change their behavior to prevent and detect skin cancer, the American Academy of Dermatology recently launched the SPOT Skin Cancer, public awareness initiative.  Visit the SPOT Skin www.SpotSkinCancer.org, to learn more.

Jennifer Coligano is a member of the wellness staff at the West Chester Area YMCA.

Keep Your Kids Safe in the Water this Summer

With summer just around the corner, kids and adults look forward to heading to their favorite spots to swim, play and create lasting memories. Whether it’s the pool, beach, water park or lakefront, the YMCA of the Brandywine Valley reminds families to keep safety first when in or around the water. Now is the time to help your kids learn essential water safety skills and explore the health benefits of swimming, before summer begins.

“It’s important to make sure children and adults are confident in the water to ensure they have a fun and safe experience,” said Andrea Youndt, COO for the YMCA of the Brandywine Valley. “It’s never too late to learn how to swim. Basic swimming skills and water safety practices save lives every day.”

Swimming is a fun and enjoyable activity for children and adults alike, and it’s a great way to stay physically active and improve strength, flexibility and stamina.

When in and around water, the YMCA of the Brandywine Valley recommends the following safety precautions for children and adults:

• Only swim when and where there is lifeguard on duty; never swim alone.
• Adults should constantly watch children in and near the water. If multiple adults are in the vicinity, designate a “water watcher” so everyone knows who is “on duty.”
• Inexperienced swimmers should take precaution and wear a U.S. Coast Guard-approved personal floatation device (PFD) when in, on or around the water.
• Children who are beginners should stay within arm's reach of an adult in the water.

This summer, have fun in and around the water, but always make safety your first priority.

Get Your Plate in Shape

March is National Nutrition Month, a campaign to encourage consumers to make informed food choices, develop sound eating and physical activity habits. This year’s theme is “Get Your Plate in Shape.”

This week we’re also observing World Salt Awareness week. So, how can we get our plate in shape and can incorporate some smart salt habits? First, you need to know and practice some simple recommendations.

Fill half your plate with vegetables and fruits. Try to eat a variety of colors from the produce aisle. Next, focus on choosing more true whole grains like brown rice, barley, oatmeal and quinoa. Be sure to read labels, because some breads labeled, “made with whole grains” might only have a sprinkling of seeds or oats on the top, and preservatives, regular wheat flour and sugars throughout. Finally, switch to fat-free or low fat milk and other dairy products.

Keep up the healthy choices by varying your protein sources. Turkey, chicken, seafood, beef, eggs and beans are all great sources of protein. Try to include seafood at least twice a week. Next, get more physically active, and finally try to cut back on sodium.

To reduce sodium intake, choose the least processed form of each of food group. Cold cuts, cheeses and canned foods generally contain more sodium than the fresher, more natural form of the food. Consider choosing a baked potato with only 2-6 mg of sodium, over potato chips, or salted French fries, which contain 1000 mg of sodium. Did you know that instant oatmeal has more than 200 times the sodium than regular quick cooking oats?

A healthy intake of sodium ranges from 1100 mg to 2400 mg per day. The new Dietary Guidelines recommend no more than 1500 mg per day for people over 51 years old, those with hypertension, diabetes, or kidney disease. To accomplish this, you need to get smart about reading the Nutrition Facts panel on every food you buy, especially if you are using processed, prepared foods. Think about what you eat daily. What can you prepare yourself? Does the food come in a salt-free version? Ketchup, salad dressings and pickles all contain high amounts of sodium.

Ask yourself, “If I make it myself, do I really need to add salt?” “Can I use other herbs and spices to flavor my meal?” Most recipes that call for salt can be modified by using half the amount, none at all, or substituting your favorite herb. Stay away from seasoning mixes, though. Most are based on salt.

Salt does provide some benefit, however, so don’t go completely salt free. Salt is a regular part of any electrolyte replacement regimen. And, salt provides a significant source of iodine, a mineral needed for proper thyroid function, and salt helps to maintain the proper Ph in your body.

So, be salt smart and start getting your plate in shape!

Written by Carmel Rickenbach -- Carmel M. Rickenbach, MS, RD, LDN, is a Licensed Registered Dietician with the Kennett Area YMCA. For more information on the YMCA of the Brandywine Valley, visit ymcabwv.org or any of its branches: Brandywine Y, Kennett Area Y, Jennersville Y, Octorara Program Center, or the Oscar Lasko Youth Program Center.

Avocado Dip
Avocado is high in monounsaturated fat and a good source of lutein, an antioxidant that may protect vision. This mixture is a great dressing for mixed green salads and is a good topping for fish or chicken. (Source: mayoclinic.com)

½ cup fat-free sour cream
2 tsp chopped onion

1/8 tsp hot sauce
1 ripe avocado, peeled, pitted and mashed

In a small bowl, combine the sour cream, onion, hot sauce and avocado. Mix to blend the ingredients evenly. Serve with baked tortilla chips or sliced vegetables.

Nutritional Analysis (per serving) Serving size: ¼ cup, Calories 65, Cholesterol 0 mg, Protein 2 g, Sodium 27 mg, Carbohydrate 4 g, Fiber 2 g, Total fat 5 g, Potassium 172 mg, Saturated fat 1 g, Calcium 31 mg, Monounsaturated fat 3 g

It's Time to Get in Shape for Summer

With these warm, sunny days, it’s time to put away those big sweaters and baggy pants and start getting in shape for summer. Here are some easy tips to help you set realistic goals for yourself - goals that are attainable and maintainable year round.

1. Slow and steady wins the race when it comes it weight loss. Studies have shown that “crash dieting” not only harms a person’s body, but also does not produce a maintainable weight loss. Individuals who want to shed pounds need to do so healthfully and gradually. One pound is equal to 3,500 calories and it is safe to lose 1-2 pounds per week. Therefore, if you can cut-out or burn just 3,500 calories per week through diet and exercise, you can achieve your weight loss goals in a safe and effective manner.
2. To lose weight, eat…and eat often! Typically, we eat three meals a day: breakfast, lunch and dinner. However, to achieve your weight-loss goals, try incorporating small snacks into your daily routine. Eating 5-6 small meals a day (or 3 larger meals with snacks in between) will help your body maintain its blood glucose level.  Skipping meals or waiting too long to eat in between meals causes your blood glucose (blood sugar) levels to drop sometimes leaving your ravenous. That feeling can cause you to over eat and set you back in your weight loss goals. Instead, keep easy, go-to snacks on hand such as a handful of almonds or an apple with natural peanut butter. The USDA website http://www.choosemyplate.gov/ is a great resource to help plan healthy meals for you and your whole family.
3. Drink…plenty of water that is! Keep yourself hydrated all day, every day; not just the days you’re working out. Not only will you feel better and be more alert throughout the day, but you’ll also be less likely to become dehydrated. Dehydration can lead to fatigue and tiredness. Sometimes, we eat when we are “bored” when really all our body needs is water. Try adding sugar-free flavorings, such as Crystal Light to your water. It adds flavor without adding calories.
4. Go digital! Many of us have smartphones that store everything from our music to our social calendar. Now, weight loss and fitness websites have mobile apps that are free to download. Websites like MyFitnessPal.com (http://www.myfitnesspal.com/) and FitDay.com (http://www.fitday.com/) offer free online food and fitness tracking journals. By having these apps on your phone, you can easily track your calories and fitness while on the go. MyFitnessPal.com also has a list of the most popular restaurants, making it easier for you to make better food choices when out to eat with friends.
5. Exercise daily! The American College of Sports Medicine, along with the American Heart Association, recommends a minimum of 30 minutes of moderate-intensity physical exercise five days a week. This includes, walking at a brisk pace, jogging, attending a group exercise class, time spent on an elliptical, or lap swimming. Along with cardio exercise, you should also complete strength and/or resistance training. While cardio exercise can be done every day of the week, its best to complete 2 to 3 sets of 10-15 repetitions of strength/resistance training every-other-day. Remember, 30 minutes is the minimum amount of cardio exercise. To achieve more goals increase your time and intensity.
6. Get your family involved! A healthy and active family equals a happy family! Take a walk in the park together, play a game of soccer or football together, swim at your local indoor pool, or put on your family’s favorite music and have a dance party! These are all fun and free ways to get your family active. Also, get you family cooking in the kitchen together by trying new, healthy recipes.

The hot summer months will be here before you know it! So don’t wait, start getting into shape for summer now. It’s never too late to establish a healthy lifestyle and meet your fitness goals.

10 Questions Parents Should Ask About Day Camp

For both parents and kids, it’s never too early to start thinking about plans for the summer. Parents want to make sure their children are safe, supervised and engaged in activities that keep their minds and bodies active.  Kids just want to make sure they’ll have fun.

Whether your child is a budding scientist, a gymnast, or an intrepid explorer, day camps offer a convenient, safe, and affordable summer option. Day camps give parents the flexibility of enrolling their children just for the sessions that suit their needs. Programs are offered for a wide variety of age groups, often from preschooler to teen.  And best of all, everyone comes home at the end of the day!

Here’s a quick, 10-question checklist to get you started when choosing a day camp for your child:

1. Does the camp focus on a specific skill area, or does it offer a broad range of experiences?
2. Can half-day options be combined for a full day of camp?
3. Is early drop-off and late pick-up available?
4. Do you do background checks on your staff?
5. What kind of training does the staff receive?
6. What’s the counselor-to-camper ratio?
7. What does a typical day look like for a camper?
8. Is there swimming, and are swimmers tested?
9. How does the camp handle emergencies?
10. Is financial assistance available?

Be sure to keep your kids involved in the decision-making process. Take them to camp open houses. Let them flip through camp guides. And talk to your friends for recommendations. The right day camp will give your kids the chance to develop and learn new skills, enjoy nature, experience independence, make new friends and build memories that last a lifetime.

Remember the Four "Fs" to Keep your Heart Strong

February has always been associated with hearts - chocolate, candy, paper. We all know how important it is to take care of our hearts, but do we actually know what we need to do?  Armed with some basic information, like the four “Fs,” we can all make sure we keep our tickers ticking.

Fats:  We've all heard that fat is bad for your heart.  Well, not all fats are created equal, and knowing which ones help and which ones might not can make choosing a little simpler. 

Saturated fats contribute to elevating bad cholesterol levels which can put us at risk for heart disease.  Saturated fats  may increase the chance that our arteries become blocked and prevent healthy blood flow to and from our hearts.  Sources of saturated fats are mainly animal products, such as whole milk and whole milk dairy items, sausage, bacon, lard, items such as baked goods made with palm or coconut oils. Synthetic, trans fats have been shown to also increase the bad cholesterol levels, decrease good cholesterol levels, and increase your chance of developing heart disease.  Unsaturated fats are those that provide benefit to our heart by improving the good cholesterol levels.  Sources of unsaturated fats are nuts and nut butters (peanut, soy nut, almond nut), avocado, olives and olive oil, fish, vegetable oils, soft tub margarine.  The fats in fish called omega-3 fatty acids have been shown to lower blood pressure and help prevent heart disease.  What we as consumers need to know is that by focusing our consumption of fats from the unsaturated category, we are taking good care of our hearts.       

           

Fiber:  Fiber is nature's scrub brush, it helps to clean out our digestive tract, right, so how does it help our heart?  Fiber actually attaches itself to cholesterol to bring it out of the body.  So in a way, increasing your fiber through whole grains, fresh fruits and fresh vegetables will increase the likelihood that your arteries are nice and clean, too.

Flavoring:  Do we have a salt shaker on the table?  Do we add salt to our food before we taste it? Are there a lot of packages in the cabinets, but not a lot of color in the refrigerator? Salt and products that contain salt, can negatively impact our blood pressure and therefore impact how hard our heart has to work.  By eating food that is closer to its natural state, fresh fruits, fresh vegetables, and whole grains reduces the chances that items (salt or preservatives containing salt) have been added to our food.

Fitness: Your heart is a muscle and like any muscle it needs to be challenged.  If we don't work this muscle, it, like any other muscle in our body, becomes weak.  Considering this is one of the most important muscles that keeps you alive, don't you want it to be pretty strong?  So how do we strengthen our hearts and keep them healthy?  Move, move, move.   Moving means living an active lifestyle.  Find ways to incorporate activity in your life besides just going to the gym.  Keep that heart pumping by taking the stairs instead of the escalator, parking your car a little further from store entrances, getting up and taking breaks if you sit at a desk all day, going out to play.

Having a healthy heart means not only choosing foods that help keep your heart working well, but staying active to make your heart stronger.

Recipe
Pork tenderloin with apples and balsamic vinegar
Serves 4

Ingredients: 

1 tablespoon olive oil

1 pound pork tenderloin, trimmed of all visible fat

Freshly ground black pepper, to taste

1 cup chopped onion

1/2 cup chopped apple

1 1/2 tablespoons fresh rosemary, chopped

1 cup low-sodium chicken broth

1 1/2 tablespoons balsamic vinegar

Directions

Preheat the oven to 450 F. Lightly coat a baking pan with cooking spray.

In a large skillet, heat the olive oil over high heat. Add the pork and sprinkle with black pepper. Cook until the tenderloin is browned on all sides, about 3 minutes. Remove from heat and place in the prepared baking pan. Roast the pork for about 15 minutes, or until a food thermometer indicates 160 F (medium).

Meanwhile, add the onion, apple and rosemary to the skillet. Saute over medium heat until the onions and apples are soft, about 3 to 5 minutes. Stir in the broth and vinegar. Increase the heat and boil until the sauce has reduced, about 5 minutes.

To serve, place the pork on a large platter. Pour the onion-apple mixture over the top and serve immediately.

 

Winning the Fight Against Heart Disease

The beating of our heart is so automatic that it’s easy to take it for granted. Our hearts work powerfully from the time we’re in the womb until the day we die and we never even have to think about it. That is, until something happens.

Genetics play a very large role in our heart health. While we can’t control our genetic makeup, DNA is not destiny. DNA may predispose us to heart disease, but many factors can be controlled to reduce our risk of heart disease dramatically. We do have choices.

What we eat every day significantly affects our heart health. Vegetables, fruit, grain and fiber are all foods that contribute to a healthy heart. Fish should be eaten twice a week, especially cold-water fish. Fat, especially saturated and trans fats, should be limited in our diet, along with sodium and cholesterol. The choices we make every day impact how we feel, how much we weigh and the health of our hearts.

Lifestyle choices also affect our heart. To deal with stress, some people overeat, drink or smoke, all of which can damage our heart. Not getting enough sleep can have a serious effect on the heart. The heart relaxes and recuperates considerably during sleep. Meeting with friends on a regular basis for social interaction is good for our heart. Sharing, loving, and caring for one another is emotionally and physically positive.

Like any muscle, the heart can be strengthened through exercise. Ideally, we should devote at least 30 minutes to exercise every day. Brisk walking may be the ideal exercise and everyone already knows exactly how to do it! Avoid escalators and elevators; take the steps. Don’t cruise the parking lot to find the closest space, go to a far corner and walk briskly to your destination. Exercise is cumulative: every two or three minute block of exercise is good for your heart. Make choices to build up your exercise program and follow through with it, whether you’re walking, swimming or working out at a fitness center.

It’s time to start thinking about your heart. It’s not too late to make some simple lifestyle changes that can reduce your cardiovascular risk and keep your heart healthy. 

By Joel Samick. Joel Samick is a group exercise instructor at the Kennett Area YMCA, Kennett Square.

Pack It Light, Wear It Right — Backpack Safety

"Pack it Light, Wear it Right" is the American Occupational Therapy Association's (AOTA) advice to the more than 40 million students currently in school. Carrying too much weight or improperly wearing backpacks can cause neck, shoulder, and back pain, and can compromise posture and breathing. In one study, 6 out of 10 American students ages 9 to 20 reported chronic back pain related to heavy backpacks.

AOTA offers 10 tips to backpack safety:

1. Never let a child carry more than 15 percent of his or her body weight. This means a child who weighs 100 pounds should not wear a backpack heavier than 15 pounds.
2. Load heaviest items closest to the child's back. Arrange books and materials to prevent them from sliding.
3. Always wear both shoulder straps. Wearing only one strap can cause a child to lean to one side, curving the spine and causing pain or discomfort.
4. Select a pack with well-padded shoulder straps. Too much pressure on shoulders and the neck can cause pain and tingling.
5. Adjust the shoulder straps so that the pack fits snugly to the child's back. The bottom of the pack should rest in the curve of the lower back, never more than four inches below the child's waistline.
6. Wear the waist belt, if the backpack has one, to help distribute the pack's weight more evenly.
7. Check what your child carries to school and brings home to make sure the items are necessary for the day's activities.
8. If the backpack is too heavy, consider using a book bag on wheels if your child's school allows it.
9. Choose the right size pack for your child's back as well as one with enough room for necessary school items.
10. If a student is experiencing back pain or neck soreness, consult your doctor or occupational therapist.

Ten Tips for a Healthy Family Home

Sometimes it’s hard to get the whole family together, but when you do find those rare moments, here are 10 easy ways your family can have fun and stay connected.

1. Give everyone in the family a special decision-making opportunity, such as choosing the menu for a healthier meal or organizing a family event that includes physical activity.
2. Make a plan to do activities that involve the whole family. Take a trip to a museum or the aquarium.
3. Spend an hour or two cleaning out a closet, bedroom, garage or basement, and prepare a load of items to donate as a family. The kids can help by going through and sorting old toys and clothing.
4. Volunteer in your community: Participate in a walk/run or bike event or put together meals for other families or people who live alone.
5. Schedule a family date. Go for a walk, build a snowman, play games.
6. Encourage sharing. During a family meal have the youngest family member do a drum roll and then call on someone to share something they are grateful for day.
7. Invite another family from the neighborhood, school or church to a family play date. This is a great way to connect with neighbors and for children and adults to bond.
8. Love to cook? Spend an evening making a favorite family meal together and finishing up with popcorn and a movie. Give each family member a job in the meal preparation, so that everyone is included.
9. Designate a "no screen day" in your home, and have several books and games ready for everyone to play with.
10. Spend an evening watching old family videos or leafing through family photos. Kids love to see themselves when they were babies or reminiscing about last year's family vacation.

Do you have any other good ways to have healthy family time? We would love to know your thoughts!