Amped up for fall

Have you looked at the weather forecast this week? Temperatures are set to be in the 70s and 80s with loads of sunshine, and I am stoked! I felt like a whole new person this morning when I was able to walk out the door in short sleeves without shivering. Now as much as I love the cool crispness that fall brings–pumpkin lattes, sweaters, amazing colors–for awhile there it felt like we went straight from summer to winter on the thermometer, which is not okay with this lady.

Too many nice weather days slipped past me the last few months without running outside or hiking, so I’m determined to make my way out this week while I still can without adding on a ton of layers. I got a head start on Saturday when my fellow and I hiked for a couple hours at Jefferson Memorial Forest. The recent rain made all the colors pop so much that it was hard to get a good hike in; I kept stopping just to take in the scene.

We are lucky in Louisville to have such an expansive parks system, and if you haven’t spent much time at one lately, now’s your chance. The best advice I can give anyone this week is to block off a chunk of time to be active outside: go for a walk, go for a jog, go for a hike, just GO!

Taco Salad with Greek Yogurt

We know football season is right around the corner. And we thought it might be a good idea to post some yummy, healthy recipes in case you want to start planning your menu for the season opener. (And let’s be honest…we’ve all started thinking about that!) So whether you’re a Cards or a Cats fan, take a look at this awesome recipe.

(Thank you to Erin Brown, our very own Registered Dietitian, for graciously sharing her knowledge with us!)

Taco Salad – Greek Yogurt Recipe

Ingredients:

8oz Greek Yogurt
8oz Fat Free Cream Cheese
1 bundle of green onions, diced
Shredded lettuce to cover
2 tomatoes, diced
8oz of shredded 2% cheese
1 package of taco seasoning

Mix greek yogurt, cream cheese, and taco seasoning as a base. Then top with diced onion, shredded lettuce, diced tomato, and shredded cheese – in that order. Makes 8 servings.

Total calories/serving: 123 total fat/serving: 6g protein/serving:14 g

Don’t let life be the pits!

Rainbow mud. That’s how I would describe my appearance on Sunday morning after a few friends and I, along with 7500 other people, completed The Color Run 5k downtown. Now, this wasn’t so much a race as it was a colorful street party. For those of you who haven’t heard of The Color Run, the gist of it is that you start the run wearing a clean white shirt, and along the course, you get gently pummeled with colored powder; at the end, you look like something out of Willy Wonka.

I can say with total certainty that I’ve never had so much fun in a race! Our team–for PEACH’s sake–had one objective: get as colorful as possible. To accomplish this, we rolled around in color that had fallen to the ground at each station. STOP. DROP. ROLL. COLOR. It just goes to show, getting exercise and being active doesn’t have to be a drag. While this certainly wasn’t an intense cardio work-out, jogging and laughing at the same time with friends make for very fun physical activity.

You don’t have to be an Ironman competitor to complete a race. There are lots of runs and walks still left this summer and fall that would be great for the whole family to do, or if you’ve never completed a race before, there’s no better time than now to push yourself and do one! You can look at a fairly comprehensive list of races in and around Louisville here. There are a number of races for charity, so you can support a good cause and get in some exercise at the same time. Maybe you can even get a team together and make silly shirts for the race (“Don’t let life be the pits” was our team motto for The Color Run). However you go about it, I would highly recommend doing a race. Whether you run, walk, or do some combo of both, you’re going to feel great after you cross that finish line.

Sandy’s Weight Loss Journey with the Y

Sandy Campbell has been a member and participant in the YMCA Weight Loss Program at the Oldham County Family YMCA since January, 2012. She has seen great success through this program, and has Imagegraciously shared her views on the program, her success, and her overall attitude with us.

Sandy, how has your life changed since beginning the YMCA Weight Loss Program?

I’ve been on every diet in the world and I was mislead on how to lose weight. The difference that I have seen since January in my life is night and day. I have figured out what hungry means and my body is now in charge of telling me what I need.

When losing weight in the past, what led to gaining the weight back?

Once I had reached my goal, I thought I was done. I went back to eating more, back to the TV, and back to eating while watching TV. I didn’t really think or know much about maintenance.

What is one of the main health improvements you have seen?

I was actually told by my physician at one point that I was a Type 2 Diabetic, but my last fasting glucose was 78 and my Hemoglobin A1C  was 5.1%.

How do you keep yourself motivated?

I always have a goal in mind. My next goal is to eliminate artificial sweeteners. Also, I am not a water lover, so I am still working on that. I will never give up my creamer, though. :)

What part of this program makes it work for you? Image

I have learned to set goals that I can reach. This program’s focus on goal setting and counting fat grams is great. I was taught about the macronutrients: carbohydrates, protein, and fat. I have now found the perfect formula for me!

What would you tell someone who was thinking about joining the YMCA Weight Loss Program?

If you want back your youth, you’ve got to get yourself back. The person inside has a lot of self worth, you have to get back that self worth to compete in this world. You’ve got to want it. You’ve got to want it bad.

Any last words of wisdom?

My lifestyle has changed and I will never go back. I am throwing out my fat clothes. I stopped listening to what I wanted and started listening to what I needed.

Here’s to life, more life!

My turn to blog this month happened to land on my birthday. Today, I am 25 years old–old enough to rent a car–and am up for celebrating!

I’ve seen people reach this age and commence to freak out because of all they were supposed to have done by 25–get married, have kids, land the dream job and dream house, and so on–but that’s not how I want to spend this day or this year. Sure, there’s a whole slew of milestones on a life list I would have liked to reach by now (oh, salary and benefits, one day we will meet) and aspects of my life I want to change, but I want to spend more time celebrating what I do have in my life, not lamenting what isn’t.

This morning, I kicked off the day with a bowl of cereal and a challenge: to jog the full loop at Iroquois Park non-stop, twice. Last year on this day, I huffed and puffed those hills and completed the full route jogging non-stop for the first time, so I thought I’d up the ante a little this year. My knees didn’t like it, and I was sweating glistening like crazy, but I pushed through, and 6.4 miles later, made it to the end. While my pace was nothing to write home about, I was excited just to finish and not pass out at the end.

Whatever your age, keep on challenging yourself and celebrating yourself.

Running past the woods today, I was thinking about people I’ve known in my life who never reached 25 and how incredibly lucky I am to be healthy enough to still be here, running. Today, I celebrate my health and my community–friends, family, neighbors, social justice allies, and YMCA palsYou should go celebrate something today! I plan on celebrating by crossing the bridge and having the best ice cream in all of Kentuckiana at Mom & Pop’s Cone Corner in New Albany later today. Maybe I’ll see you there.

Greening My Thumbs

Warning: three months ago I would have just about killed everything under my watch. GARDENING, y’all, I’m talking about gardening. Don’t get wound tight. Seriously, though, I couldn’t understand how both of my parents and my sisters totally understood the science of simply keeping plants alive. I’d water too much, I wouldn’t water at all. I’d leave them out in the sun too long, I’d basically tie them up in a black garbage bag. I’d fertilize the right amount, or I’d just short of dump the whole container of blue chemical on them. What on earth was I doing and how come I couldn’t get it right? It just wasn’t my thing. I just wasn’t made to get along with nature, I guess. Plants were happier, more lively (understatement of the century), and just plain better off without my touch. Oh well, on to the next hobby.

…Then my husband and I bought a house. Enter hallelujah chorus. Suddenly my interest in gardening peaked. I wanted flowers and I wanted them badly. Our back deck needed some C-O-L-O-R. Homeowner’s pride, according to my Mom.

Housewarming gift(s) #1 were two gorgeous hibiscus bushes from my Mom and aunt B. Deep breath. I can do this. I’m not going to let these babies die (hibiscus are p-p-p-pricey!). The tag says full sun. Check! The deck gets nothing but sun. Hot, 12-hours-a-day, full-exposure sun. We’re on to something. The tag says to keep them moist. Mental note: water every day. The tag says fertilize monthly. They include a scooper for a reason, Joan, don’t get chemical happy. My hibiscus are gorgeous! Every day I notice a new bud and I’ve got the most amazing, coral pink blooms as big as my palms. Extra excitement: my hibiscus look even better than my parents’ (sorry Mom)!

Image

Next up: planters. Don’t laugh, I’m not confident enough to plant in a ground bed yet. I found some perfect rectangle planters to sit on our deck banister, bought some Miracle-Gro potting soil (side note: Costco’s got an amazing deal on a giant bag of this), and went to town. Marigolds, Celosia, Vinca, Impatiens, Verbena, Zinnias, and Viola now litter our back deck and front porch. They’re blossoming, blooming, trailing, volunteering, and in all their glory are big, beautiful, but most of all, mine. And you know what? Caring for and watering our plants is quickly becoming one of the most enjoyable and relaxing parts of my entire day.

Me. This girl. The one with (remember?) zero gardening talent.

ImageCelosia (Love these! I think they look like feathers.)

ImageVinca (These guys grow like weeds!)

ImageMarigolds (Easy-peasy to grow and their blooms are, say it with me, vi-brant!)

Zumba Experience

By guest blogger, Nina Walfoort

I had foot surgery last year and spent most of the following four months on the couch and limping around in my attractive navy blue Bledsoe Bunion Walking boot. When I could finally walk in a shoe, my foot felt like a brick in a wooden box.  I was pretty sure there wouldn’t be any tennis in my future.

But I did slowly return to normal activity. Feeling did slowly return to my enlarged toes. And the best thing I did to hasten my recovery was to start Zumba classes at the YMCA.

It really does keep you on your toes. All those little steps! All that toe-tapping!  All that lunging and squatting!  I was having a ball, learning some dance moves and immediately seeing much improved flexibility in my feet.

And now the Louisville Free Public Library is including a Zumba lesson in its How-To Festival this Saturday, May 12. The festival promises to teach you 50 things in five hours including how to make beer, start a conversation and raise chickens. Go to www.lfpl.org/how-to/ for the full schedule. I recommend the Zumba demo, featuring one of my favorite YMCA Zumba instructors Becky Griffin, at 2 pm in the downtown branch at 301 York Street.

So if you go and get the Latin beat and want more, come to the YMCA classes at your local branch if you are a Y member. And don’t forget, our schedules are available at ymcalouisville.org.  We have dozens of great instructors and classes at all hours. Come downtown on the weekend. The light-footed one in the back of the class is me!

Philanthropy…What It Really Means

Today we have a guest blog post from our fearless leader and CEO, Steve Tarver…

The last 10 days have been an incredible set of experiences both professionally and personally. Last Thursday, I returned from a 6 day trip to Hong Kong. I flew from Hong Kong to Boston and then drove to Newport, Rhode Island, where I watched my son graduate from Naval Officer Development School. Both experiences were unbelievable privileges to experience. In the middle of it all, our own community had to respond to the weather related needs.

I was able to spend time at the Hong Kong YMCA, a 110 year old organization with a rich history in this bustling city of 7.5 million people living in a very small area. It’s a very diverse city that has history, modern business, great wealth, and poverty all within blocks of each other. Hong Kong has the greatest wealth gap in the world.

I was there to share case studies on membership, youth development, and community health. (This was a result of the Louisville YMCA’s reputation in these areas. Thanks to all our staff and volunteers for allowing this to be the case.) Included in the group were representatives from the Asia Pacific Alliance of YMCAs made up of 27 countries such as Bangladesh, Pakistan, Thailand, Cambodia, Japan, Australia, New Zealand, and the Philippines, among others.

During the presentation on community health, I was talking about diabetes, obesity, and tobacco policy, lifestyle for granted when the initial issues raised were malnutrition, malaria, and dengue (acute viral disease similar to malaria also called “breakbone disease”). The Y’s located there are doing amazing work in health, community development, education, and human rights.

Even in Hong Kong, I became aware of the severe weather rolling in. Fortunately, our immediate area was spared, unlike our neighbors just to the north. Our terrific staff began to look at ways to help before the wind stopped blowing. Laurie Madden from challenged us to help. Melanie Cox made contact with a local church  in Henryville. Andy Pierce coordinated with the Red Cross. Within hours, each of our Y’s, had set up collection stations and lists of needed items. Many staff, members, neighbors, and volunteers contributed in many ways – communication, coordination, logistics, and delivery.

It started by providing 20 tables to a church so that meals could be served. Following were 3 trailer loads of supplies, mostly cleaning supplies and toiletries. One of our members, a five year old girl, however, donated her personal bible given to her as an infant…”I want those children to have it, Momma,” she said.

The Y family gave until being told that the need had been met. All done within about 72 hours. Do you see why I say so frequently what a privilege it is to serve with our staff and volunteers?

My son is now a Lieutenant in the US Navy.  He will serve as an audiologist at the 29 Palms Marine Base in California.  The Naval Station Newport is on a peninsula where it is very cold and windy this time of year.  My son told of training in the “Rose Garden” (a sand pit) and highly regimented procedures, meal times, and great honor in the work that is done.  I was able to observe some of the closing training activities including comments of the “Chief” – their drill instructor, and several of the staff officers.  Even though the Chief had frequently kicked their butts, woke them with whistles and bullhorns (sometimes after only 30-60 minutes of sleep), and took them to the Rose Garden, they loved the guy.

I was touched by a couple of things.  First was the amazing commitment that these men and women have to the protection of our freedom and rights – past, present, and future.  There are regular references to the willingness to make the ultimate sacrifice in these protections.  How many of us profess a willingness to die as part of our jobs?

Second were the comments made by Chief Hebert (pronounced a’-bear). He gave them 5 guidelines for success. The first was, “Integrity is everything. Without integrity, you have nothing and are lost.”

The second comment was, “There is no room for ‘drama’. You must maintain a focus on the MISSION!”

And this brings us to today. Our Annual Giving Campaign is not about drama. It’s about a passionate commitment to allowing those in our community that can benefit from a relationship with the YMCA to become part of the Y family. You have heard many stories of the impact of these experiences.

Philanthropy – from Greek, “to love people”. We are blessed to have such an attitude in our country. That’s all we are offering to our friends and colleagues –please focus on the mission!

Thank you for your PHILANTHROPY!

Can you spare 30 minutes a day?

You would think working at the YMCA would instantly make you a model of health and wellness, as if going through orientation will then re-wire your brain to make sure you to go to a group aerobics class everyday and to never be without a healthy snack in your bag. I wish it were so simple.

Mondays are usually my longest work day of the week: after being at the Y for 10 hours, it’s pretty dang hard to work up the motivation to stay and hop on the elliptical for 30 minutes. This Monday was one of those nights where I just didn’t do it, but I wish I had.

In the grand scheme of the day, 30 minutes isn’t all that long. (I can barely watch an episode of 30 Rock in 30 minutes!) It’s all about prioritizing and making the time to be active, whether it’s going to the Y or taking a walk through your neighborhood. So many of us spend a majority of our days sitting–sitting at a desk, sitting in the car, sitting on the couch–that we have to really make an effort to get moving. One of the absolute best things you can do for your health is to spend half an hour being active. On those days when I need that extra kick in the butt, I look for different motivators, and this short video lecture is a great one. In it, Dr. Mike Evans, a professor of Family Medicine and Public Health, talks about the many benefits of being active, from decreasing your risk for heart disease to improving quality of life. It’s well worth the nine minutes–and there are great illustrations to convey his points.

So, can you limit your sitting and sleeping to just 23 1/2 hours a day? Can you dedicate just 30 minutes a day to being active? I’m working on it–you should, too!

What are your favorite activities that get you moving and out of your seat?