Healthy Living Resources
Welcome to Your Parkview Huntington Family YMCA Healthy Living Resources!
Here is where you will find a wide variety of information to help you live healthier. From delicious and nutritious recipes to useful information on preventive health care. Every month we will feature a healthy recipe, an article on preventive health care, stress reduction tips, and a member of the Parkview Huntington Family YMCA that's our "Member of the Month".
Healthy Living on a Budget
It often seems healthy living means spending lots of money. At least that's what the health industry would want us to believe. But there are many healthy substitutions we can all make that don't break the budget. The website "www.thesimpledollar.com" has put together "The Simple Guide to Healthy Living", a must read and great resource!
Recipe of the Month - October
Black Bean Burgers (shared from the YMCA of Central Florida)
Serves 10 – 12
Ingredients: 1 (15oz) can low sodium black beans drained and rinsed; 1/2 red bell pepper diced small; 1/2 onion diced small; 1/2 cup shredded cheddar cheese (omit for lactose allergies or vegan); 2 -3 garlic cloves minced; 1 tablespoon ground cumin; 1 teaspoon dried oregano; Kosher salt and pepper to taste; 1/8 teaspoon cayenne pepper; 1 large egg beaten; 3/4 cup whole wheat bread crumbs; 1/4 cup grape seed oil
Directions: Preheat oven to 375 degrees; Place beans in a large bowl and using a potato masher, mash the beans till almost a paste. Add in all remaining ingredients except grape seed oil and mix well. Shape into 12 individual patties and brush patties with grape seed oil on both sides. Line a baking sheet with aluminum foil and arrange patties in a single layer. Bake in oven for 12-15 minutes or until patties firm up. Serve on in a whole wheat pita or on a whole wheat bun with your favorite condiments.
*Chefs Note: Once patties are firm place under the broiler for 2-3 minutes to get them brown and crispy on top. For gluten free serve without bun or your favorite gluten free bun. If you have lactose allergies or are vegan you may substitute nutritional yeast in place of the cheddar cheese for added flavor.
Stress Busters of the Month - October 2017
Three simple things you can do this month to stress less:
1. Get a planner and get organized. It will keep you from stressing over forgetting things and there's nothing like crossing things of your list to make you feel efficient and in control of life's chaos.
2. Minimize screen time. Social media, endless app notifications, text messages, video games...Put your phone away during time with friends, meals, and at least an hour before bed.
3. Less is more. What areas of your life can you simplify? Take some time to re-think your priorities and remember - it's OK to say no!
Library Corner - Recommended Article of the Month October 2017
Fall time, pumpkin time. U.S. News has put together "20 Healthy Ways to Use Pumpkin this Fall".
Recipe of the Month - September 2017
Try this fun, healthy, kid-friendly recipe by the Y of the USA.
1 lb ground beef
1 egg white
1 carrot, grated
1/2 onion, chopped finely
1/2 cup mushrooms, chopped finely
1 teaspoon season salt
1/2 teaspoon garlic powder
1/2 teaspoon onion powder
Combine all ingredients and press small amounts into a muffin tin, filling no more than half-full. Bake at 375 for 15 minutes. Pop out onto paper towels. Use dinner rolls for buns. Serve with thinly sliced pears instead of fries.
Stress Busters of the Month - September 2017
1. Effective time management. A little scheduling can go a long way in relieving stress and making you feel more effective. Make a realistic schedule and check off the tasks you accomplished. And remember less is more.
2. Check your posture. Are you slouching? Bad posture can constrict breathing and shallow breathing is what we already do when stressed. Starighten up and make room for those deep and relaxing breaths.
3. Unplug. This may be intuitive but we don't do it nearly enough. Say no to electronics even if just for a distraction free hour. If you're anything like us this will be harder than expected .
Library Corner - Recommended Article of the Month September 2017
Fitness Magazine's Article on "The 15 Best Workout Tips of All Time" over quick and easy ideas to be help you make your exercise routine more effective.
Member of the Month - August 2017
This month's member of the month did wish to remain anonymous. We honor this wish but we were inspired to share parts of the story. Some of our members arrive at the YMCA intimidated and a little scared. They know they have a long way to go to get back to healthy living. Maybe their doctor told them it was time to change or maybe they could just tell that it is time to claim the life they could live if they were healthier. This member wanted to share that change is possible and that at the Y you will find a supportive and kind environment to make changes in. We're not just a gym, we're a team of caring friends here to help you. Rely on our support and keep taking those little steps. One day you will look back on all these little steps and see how far you have come. That's the story of this member of the month. We're proud of you and your success. You know who you are.
Recipe of the Month - August 2017
TORTILLA TURKEY WRAPS
5 whole wheat tortillas
5-10 slices of deli turkey
5 tablespoons of cream cheese
1 sliced avocado
sliced vegetables (sweet bell peppers, mushrooms, cucumbers, spinach)
5 tablespoons of ranch packet seasoning
1. Spread cream cheese on the tortillas.
Sprinkle ranch seasoning over the cream cheese.
2. Layer turkey, veggies and avocado on the tortilla.
3. Roll tortilla, cut in half, and serve with a side of fresh fruit.
Stress Busters of the Month - August 2017
When things become overwhelming and you can't break away for a beach vacation these mini-time-outs can help.
Chew some gum - it's shown to lower anxiety and cortisol levels
Give yourself a hand massage - we hold so much tension in our hands. Take a time out and knead the base of your thumb to reduce tension not ony in your hands but also in the neck and shoulder area. If you have a little more time, educate yourself about hand relflex zones.
Library Corner - Recommended Article of the Month August 2017
Sometimes it is hard to keep the kids entertained but here are some great, free ideas on how to have some serious fun. Great article from "Parenting Journey" titled "Six Free Activities for Family Fun Month".
Member of the Month - July 2017
Congratulations Myra Witte!
Myra was our power user for the month of May. What does that mean? She checked into the Parkview Huntington Family YMCA more often than any other member. We asked Myra if she’d be willing to share a few tips and her YMCA story.
Myra is a super-fit mother of two. When asked what keeps her motivated she simply states it is about that great feeling after a workout. As an ex-runner Myra currently relies on Cardio Blast classes to get her cardio in. She feels like having others expect you to be in class is a great way to be held accountable. She also loves the weight room and seeing how weight lifting has gotten her the results she wants keeps her going. She finds additional motivation online and uses social media such as Instagram or bodybuilding.com as resources when putting her workouts together.
Talking to Myra right after her morning workout it was obvious that she is really having fun and she adds that so do her kids when they come in and spend time in child watch. Thanks, Myra for being our July 2017 "Member of the Month".
Recipe of the Month - July 2017
Stress Busters of the Month - July 2017
Here's our list of TOP 3 STRESS BUSTERS that will really work. Try one or try them all...
1. BREATHE. When we are stressed we breathe shallow. Just a few deep breaths will bring the oxygen back to your blood and help you think more clearly.
2. PROGRESSIVE MUSCLE RELAXATION. Ever notice how tense you are when stressed? Focus on each body part indivdually and tense the muscles in that area as hard as you can, then relax. Notice how it feels to relax these muscles and become more aware of hidden muscle tension.
3. SLOW DOWN. How often do we get clumsy because we are rushing? Take the foot of the gas and notice how smooth not rushing can be. You will get as much done and feel less tense.
Library Corner - Recommended Article of the Month July 2017
Have you ever thought about starting your own vegetable garden? This article by SparkPeople writer Jenny Sigler gives advice on "The 10 Easiest Vegetables to Grow" - suitable for beginning gardeners. Enjoy.
Do you want to stop smoking...loose weight...exercise more but just not today? This article by U.S. News writer Anna Medaris Miller reveals the "6 Reasons You're Procrastinating on Your Health Goals - and How to Stop".
Recipe of the Month - June 2017
Try this Chocolate Zuchini Muffin recipe. This easy-to-make, budget-friendly recipe is a healthy option for breakfast on-the-go or an after-dinner snack. Bonus: it’s kid-friendly in the kitchen (with adult supervision)!
Stress Busters of the Month - June 2017
Yoga more, Stress less. Yoga offers many health benfits such as stress reduction, improved fitness, and a reduced risk of heart disease and high blood pressure, according to the Mayo Clinic's recent publication "Yoga, fight stress and find serenity". Did you know we offer several yoga classes to include adaptive yoga for active older adults? Try one of our classes and experience the health benefits of yoga for yourself.
Library Corner - Recommended Article of the Month June 2017
Do you know the 15 Most Common Health Concerns for Seniors ? Great article by Everyday Health Media, LLC!
According to the New York Times you can Boost Your Workouts with Caffeine even if You Chug Coffee Daily , some interesting information for athletes and anybody struggling to find the energy to exercise.