July's Best Snack

There is more to celebrate this July than our nation’s birthday. It’s also National Blueberry Month!

Did you know that blueberries are one of the best sources for vitamins A, C and E? The little berries contain antioxidants and can boost health, helping to prevent internal infections, and even cancer.

Here are some quick, easy recipes to make the most of this summer fruit:

• Smoothie: Blend low-fat organic vanilla yogurt, ice, and fresh fruit for a refreshing snack this summer. Combining blueberries with other favorite fruits will produce you the perfect sweet treat.
• Yogurt Parfait: Mix low-fat organic vanilla yogurt, granola and blueberries for a protein-rich snack.
• Salad: Spruce up your favorite salad for sweet option. Top off with a light poppy seed dressing. 

So celebrate the red, white and blueberries. 

FAMILY FUN: JUST ADD WATER

Summer trips to the pool are a great way to dive into some old-fashioned fun with your family.

Practice basic swimming skills like kicking or floating with your younger kids.

If your children are capable swimmers try some of these classic pool games. If you don’t remember the rules, don’t worry. We’ll catch you up on the basics.

Marco Polo

Who doesn't love this fun water game of tag? One person is ‘it’ and counts (usually underwater) as the other participants scatter around the pool. When the person who is it comes up, she yells ‘Marco,’ keeping her eyes closed. The other participants respond with Polo! This call and response continues until the person who is ‘it’ tags someone.
It only takes two to play this classic pool game, but the more the merrier.

Simon Says

This traditional game takes an exciting twist when you’re in the pool. Players all line up with the exception of one player who is designated ‘Simon.’ Simon calls out directions for the other players. (Some examples of commands are jump, twist, dunk underwater, or cannonball in the pool). Players who don't follow Simon's orders are eliminated. The last player standing wins.

London Bridge

Two players stand in the water holding each other's hands shoulder level forming a 'bridge'. The other players then walk below the bridge one by one. Each time a player passes under the bridge, the bridge is lowered. Eventually the players must swim under the water to cross the bridge. This helps strengthen your child’s agility, concentration and coordination. It’s also a lot of fun!

Sharks and Minnows

This is the pool version of tag. One player is designated the chaser and must count to a certain number before chasing other players. The player tagged by the chaser then becomes the new chaser. Just remind your children to be mindful of other’s space in the pool.

Pool Rule

Remember, only play these pool games with a lifeguard or responsible adult watching.

We hope to see you at one of our Y pools.

LIVESTRONG at the YMCA: A Survivor's Story

Last summer, the YMCA of the Triangle launched LIVESTRONG at the YMCA at the Cary and Alexander Family YMCAs. Since then, nearly 60 cancer survivors have participated in the 12-week health and fitness program. Specially trained Y staff lead the twice a week sessions. Here’s the amazing part - this program is free to participants. This summer, we’re launching the program at the Kraft, Finley and Lee County YMCAs!

At the Y, we’re committed to supporting our friends, families and neighbors in their fight against this disease. After you read Debbi Braswell’s story, you’ll know why.

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It took a few years and lots of twists and turns before I started volunteering at the Y.

When my family joined the Cary YMCA in 2008, we never connected with anyone. We came. We worked out. We left. My husband, Kevin, and I are both introverts, so it takes a lot to draw us out. (Our 10-year-old son, Alexander, on the other hand, has never met a stranger!)

Fast forward to 2009. That’s when Kevin was laid off.  We thought about giving up our Y membership to cut back, but we decided our health was too important. Four months later, I learned that I had stage III breast cancer.

Debbi (top row, far left) and her LIVESTRONG group.

God has seen me through the struggle of my life, including three surgeries, four months of chemotherapy and radiation. I was severely anemic, but I did my best to walk with a friend. Sometimes I had to sit on a curb to rest.
Eventually I returned to the Y, feeling lonely and lost. I didn’t know how to go about my recovery. How much exercise – and what kind - was too much and how much was too little? Finally one day I asked Cheryl Dichard, who had given me my orientation, if the Y had any help for cancer survivors.

I was shocked to learn that Cheryl was a 16-year cancer survivor! She told me that the Cary Y was preparing to launch a pilot program for LIVESTRONG at the YMCA. It’s a 12-week program designed to help cancer survivors improve not only the functioning of their bodies, but also the quality of their lives.

I was in! I scheduled an upcoming surgery so that I could start LIVESTRONG a few weeks post-op. I even postponed the next surgery so I could finish the program. I loved it! Cheryl and Beth Blount gave us just the right mixture of encouragement, instruction and challenge. We all wore yellow LIVESTRONG T-shirts and called ourselves The Killer Bees!

I went on to recruit a good friend and fellow cancer survivor who joined the group. About that time I was invited to volunteer with the group. You might think I would pounce on the chance to stay involved.

But I considered the time invested. And I wondered – what could an introvert like me contribute to LIVESTRONG? That’s when I had my epiphany. Knowing that God had allowed me to go through the dark valley of cancer, I realized it would be selfish not to share the strength, encouragement and perspective He’s helped me gain through the journey.

So I volunteered, and I will be forever grateful. I still cannot believe the incredible people who joined the third LIVESTRONG group. Some were quiet, some were funny, some had hair, some were growing their hair back. We all jelled! You wouldn’t believe how much fun we had – or how hard we laughed! Sometimes visitors looked a little baffled by us. Was this really a cancer support group?

It’s true that our group struggled through some awful times. Some people like my dear friend Jessi had their cancer recur. She started as a volunteer with me, but she needed to become a participant again. She is a STRONG, STRONG woman! Another amazing woman named Lindy got worse and died. Lindy had a beautiful personality and none of us will forget the day she gathered two people to join her in doing the “Monkees walk.” (If you didn’t grow up in the ‘60s, look it up on YouTube!)

LIVESTRONG has been a wonderful way to feel a connection – to share a common experience. Although the group spent serious time working out, Beth and Amanda Dismukes made sure there was also time for talking and reflecting. This investment of time has resulted in enduring ties. Although this group finished a couple of months ago, the participants still email each other. One person held a fancy tea for the group. Most people attended Lindy’s funeral.

My official volunteer duties weren’t very challenging. I wiped weights and helped stack chairs. The most difficult task, at first, was talking to participants while they did their cardio workouts. I thought,  me, an introvert making small talk? What on earth could I say? But apparently even an introvert can make a workout more tolerable. I guess all a volunteer needs to be is herself.

If you’re interested in participating or volunteering, contact us at LIVESTRONG@ymcatriangle.org.

Super Foods: What They Are and How They Work

Imagine a super food--not a drug--powerful enough to help lower cholesterol, reduce risk of heart disease, cancers, anti-inflammatory and as an added bonus--helps improve mood. A.E. Finley YMCA’s Registered Dietician Sarah Schroeder offers some great advice.

I tell my clients to choose foods that work for them and with them. Choose foods you consume them on a regular basis that will help control or lower your risk for heart disease, cancers, osteoporosis, Type II diabetes and hypertension.

NOT AN INSTANT FIX

Choosing these foods on a regular basis may impact the above health conditions. And unlike any prescription pill, there is no long list of side effects. So it’s a win-win for you and your body!

Here’s my list of Super Foods in no particular order. I have tried to add the benefits or the key super nutrient in each food.

Avocados: High in monounsaturated fats Omega 3’s, high fiber, high in potassium.

Beets: Nature’s multi-vitamin. Beets provide a greater range of nutrients ounce for ounce than virtually any other fruit or vegetable on the planet. High in antioxidants (found in the deep red pigment), beets also help lower blood pressure and cardiovascular disease risks and aid in cleansing the body of harmful chemicals of processed foods, such as nitrates.

Photo Source: About.com

Berries: Forget the high priced acai, we have an abundance of berries right here in our back yard. High in antioxidants, it’s best to eat a variety because one doesn’t contain all you need.
Strawberries - Vitamin K
Raspberries - Vitamin C
Blueberries - Packed with antioxidants and phytoflavinoids high in K and Vitamin C, and high in fiber, also an anti-inflammatory.
Blackberries - Vitamin E

Cabbage and cruciferous veggies: Broccoli, cauliflower and cabbage. Cabbage is the best. Cabbage reduces risk of certain cancers including breast, stomach, lung and prostate. Helps reduce heart disease, gastrointestinal issues, Alzheimer’s and protects joints and risk of osteoarthritis. High in Vitamin A, C, and K.

Fish: The best choices are fish high in Omega-3 fatty acids and low in contaminants. Generally these are cold water fish. Salmon, halibut, rainbow trout, herring, sardine, and mackerel. Avoid tilapia (if you have high cholesterol) because it’s very high in Omega 5 fatty acid (the bad oil). Fish lowers blood pressure and reduces inflammation. The oil in fish itself nourishes the brain and can slow the mental decline associated with aging. Packed with Calcium, Vitamin K and Omega 3’s.

Tomatoes: High in lycopene. Regular consumption of tomato products can reduce risk of cancer and heart disease. Cooking enhances the benefits and makes them more easily absorbed.

Spinach: Consider this kryptonite to cancer cells. Spinach is filled with anti-oxidants, equivalent to 2-3 servings of a vegetable and scores high in the USDA measure of foods able to rid the body of free radicals.

Lentils: A near perfect food, when mixed with rice, they form a complete protein. No cholesterol, high in soluble and insoluble fibers that help manage blood sugars, lower cholesterol and aid in digestion. All beans are high in fiber.

Photo Source: EveryJoe.com

Nuts: Almonds, cashews, hazelnuts and walnuts may be your best choices. These are full of heart-healthy fats which boost good cholesterol. Regular nut consumption actually makes people less likely to gain weight. Pistachio is the lowest in calories of the nut family.

Chia and flax seeds: High in Omega 3’s, reduce inflammation and help fight off effects of aging. Chia seeds are hydrophilic or hold 10 times their water weight. High in antioxidants.

Quinoa (keen-wah):  This grain comes closest to supplying all essential life-sustaining nutrients than any other food on the planet. Very high in fiber, protein and minerals and very low in calories and fat.

Soy: Tofu, soy milk, or edamame. Tofu takes on the flavor of marinades. High in calcium, protein, and low in fat.

Tea: Green or black, tea equals antioxidant power and it’s 0 calories unless it’s sweet tea.

Calcium: Recommended ~1000-1200 mg daily. Your brain and heart receives the first priority of calcium received and then your bones get what is left over. You can never make up for lack of calcium intake for a day prior. You must consume the amount above daily. I will focus on Calcium in one of my future articles since it is such an important mineral that all of us need daily.

Photo Source: sciencedaily.com

Dark chocolate: Packed with antioxidants, lowers blood pressure, 60% or higher cocoa content. Results in lower rates of: obesity, breast cancer, heart disease, and type 2 diabetes and has some weight loss benefits.

DEFINITIONS

Soluble fiber: Keeps cholesterol levels in check, lowers risk of heart disease, blood sugar regulation. Examples: grain and cereal foods, i.e., oatmeal, barley, rice, corn, beets, carrots, avocados, bananas, applesauce, nuts. Think of “gummy” and absorbs water.

Insoluble fiber: Passes through the body very quickly, does not absorb water. Examples: leafy greens, whole grains, celery, seeds and nuts, fruit skins.

Antioxidants: Fight off free radicals that attack the body’s cells that lead to aging and fight heart disease and cancer.

RECOMMENDED PORTIONS

Daily
Dark leafy greens
Nuts
Carrots
Green or black tea
Whole grains
Fruits

3x Per Week
Yogurt
Cauliflower and broccoli
Sweet potato
Avocados
Oily fish
Tofu

Reduce Intake
Red meat
White starch
Desserts
Sodas and diet products

About Sarah: Sarah is a Registered Dietitian at the A.E. Finley YMCA. Sarah leads the Y Weigh weight loss class, nutrition seminars for marathon trainers, participates in health fairs and offers private consultations. Her expertise lies in weight loss, women and nutrition, osteoporosis, cholesterol and heart disease and, most importantly, healthy eating for you and your family.

SWIMMING SAFETY

We can’t wait to dive into summer at the Y! There’s nothing like that cool dip in the pool. But we want it to be a safe, fun experience.

We hate to brag, but the YMCA has been stressing the importance of swim lessons and swim safety since 1909. More than 100 years later, swimming remains a core program here at the YMCA of the Triangle.

At the Y, we believe swimming is a critical life skill for everyone in the family. That’s why we offer a wide variety of swim classes and swim teams.

“YMCA swim lessons are successful because of the relationships developed with children and families in our communities,” explains A.E. Finley YMCA Aquatics Director Justin Guest. “Children, and adults, learn more when they have a relationship with their instructor. They also know that relationship is built on the Y’s core values: respect, responsibility, honesty, caring and faith in God.”  

Justin urges you and your child to remember these important safety tips before you dive into the water.

Never swim alone.

Children (and adults!) should only swim under the supervision of a lifeguard or an adult who is a confident, experienced swimmer. Even in a shallow pool or lake, swimming alone is dangerous.

Only dive or jump into the deep end.

Jumping or diving into shallow water can result in hitting the bottom of a pool. This can cause a number of injuries including neck and back injuries.  You should also be careful because you don’t want to land on another swimmer!

Swim near the shore.

It’s a good idea to make sure that you can always touch the bottom of the ocean while your head is above water. Because of strong currents and tides, going out too deep is dangerous. Young swimmers should never go into the ocean without an adult.

Don’t swim in a thunderstorm.

Water is dangerous when lightning is in the area. Pools are required to close during thunderstorms. If you’re at the beach or a lake, it’s up to you to get out of the water when a storm rolls in.

Wear sunscreen.

It’s easy to forget about sunburn when you’re splashing around in the water, but don’t forget to apply sunscreen regularly. And make sure to allow your sunscreen to sink in before jumping back in the water.

Practice!

The only way to become a confident, skilled swimmer is to practice, practice, practice. Don’t be afraid to use floatation devices – whether a life jacket in a lake or floaties in the pool – to help as you learn. If you’re looking for more organized swim instruction, talk to someone at your local YMCA branch about the best class for your child.

Now that you’re armed with these swimming safety tips, you and your kids are ready to dive in!

What water adventures are you and your family looking forward to this summer?

RAINY DAY REMEDIES

Remember the old saying “April showers bring May flowers”? Before we can enjoy summer fun, we have a month of rainy days to endure.

Photo Source: http://www.procareblog.com/

Keeping your kids entertained inside is no easy task, but we’ve got a few ideas that might do the trick. So put away the iPads and turn off the Wii. It’s time for some old-fashioned fun!

Put on a Talent Show

It’s can be your own version of America’s Got Talent. Challenge your kids to find something that they love to do and show it off. Little kids can say their ABCs, and older kids can do a dance or sing a song. Encourage them to dress the part and have the other kids serve as “judges” – but positive feedback only!

Break out the Games

Nothing beats a good game of Candy Land or Go Fish. Your kids will enjoy the competition and this is a good way to work on skills such a patience and communication.

Get Creative

Paint, crayons, play-doh – Kids love it all. Give them a chance to be creative, and they’ll be busy for hours.

Play Dress Up

Playing dress up is always fun. This time, have them dress up in their real clothes – not costumes. When you find clothes that don’t fit, set them aside to be used as hand-me-downs or donated to folks who need them.

Cook Up a Storm

Get your kids in the kitchen. It’s a great chance to teach them how to eat healthy and stay busy. Here are some kid-friendly recipes to try. Who knows? You may even have a chef on your hands!

Get Out and Explore!

Marbles, Monkey Joe’s, Kidzu or the Museum of Life and Science? In our area, the possibilities are endless. There are plenty of great places in the Triangle to explore with your kids.

Hit Up the YMCA

A trip to the Y is sure to cure cabin fever. Play some hoops or a game of Marco Polo in the pool. This is a great way for your kids to get some exercise without having to brave the rain.

Hope you enjoy these 7 easy ways to beat the rain and enjoy those April days. What’s your favorite way to spend a rainy day?

DIABETES: FACTS & MYTHS



Celebrity Chef Paula Deen

 This week, celebrity Chef Paula Deen revealed that she was diagnosed with Type 2 diabetes in 2008. She's certainly not alone. According to the American Diabetes Association there are appoximately 25.8 million adults and children living with the disease.

The ADA recently surveyed the American public to find out how much people know about diabetes. The results show that there are still many misconceptions about the disease.

Myth: Diabetes is not a serious disease.

When asked to rank which disease (diabetes, breast cancer, AIDS) was responsible for the greatest number of U.S. deaths each year, not even half of respondents chose diabetes (42%).

Fact: Diabetes causes more deaths a year than breast cancer and AIDS    combined. Two out of three people with diabetes die from heart disease or stroke.

Myth: Eating too much sugar can lead to diabetes.

According to the survey, approximately one third of respondents knew this myth was false (32%).

Fact: No, it cannot. Type 1 diabetes is caused by genetics and unknown factors that trigger the onset of the disease. Type 2 diabetes is caused by genetics and lifestyle factors.

Being overweight does increase your risk for developing type 2 diabetes, and a diet high in calories, whether from sugar or from fat, can contribute to weight gain. If you have a history of diabetes in your family, eating a healthy meal plan and regular exercise are recommended to manage your weight.

Myth: If you are overweight or obese, you will eventually develop type 2 diabetes.

According the survey, approximately three in five respondents (59%) did not know that this is a false statement. In addition, more than half (53%) of respondents did not know that risk for developing type 2 diabetes increases with age.

Fact: Being overweight is a risk factor for developing this disease, but other risk factors such as family history, ethnicity and age also play a role. Unfortunately, too many people disregard the other risk factors for diabetes and think that weight is the only risk factor for type 2 diabetes. Most overweight people never develop type 2 diabetes, and many people with type 2 diabetes are at a normal weight or only moderately overweight.

Take this test to see your risk of developing Type 2 Diabetes.

LIVING HEALTHY AT THE Y: TRACEY WILSON

Small changes can make a huge difference. Don't put your life on hold while you wait for a number on the scale.” -- Tracey Wilson

At 252 pounds when she first joined the Finley Y, Tracey was so overweight that she had to hold her breath to tie her shoes and couldn’t walk non-stop for 15 minutes. When she got diagnosed with Celiac disease, she had to be very careful about what she ate. After two years of a gluten-free/milk-free diet, and losing slowly, 10 pounds at a time, her whole outlook has changed.

“It’s made an AMAZING difference in my life; I’m so thankful that I don't miss any of the foods I can no longer eat. I've also had a blast reworking my favorite recipes to meet my new diet needs.”

Tracey 100 Pounds ago

AN ONLINE MOTIVATOR
Tracey started her journey 100 pounds ago by joining Sparkpeople.com, a free online resource that focuses on healthy life changes. Through the virtual resources, weekly weigh-ins and support she was been able to write and post her experiences, make new friends, and motivate others to stay on track. She’s even become a champion on the Sparkpeople.com website, posting retrofitted recipes and challenging other users to make life changes.

A SELF-DESCRIBED ‘KITCHEN SCIENTIST’
Tracey has re-engineered versions of once forbidden recipes and given them a healthy spin. After developing a menu of dishes, she’s cooked for kids at camps with similar food allergies.
“I’ve come up with my own recipe for coconut milk cheese for pizza, macaroni and cheese, etc. To see a child so excited to get a gluten and dairy-free pizza on pizza day at camp is so rewarding!”

Tracey Today

FROM 15 MINUTES TO 5K
Healthy eating combined with exercise has brought her weight down even quicker. After competing in a couple of 5K races, Tracey currently walks/runs 2 – 6 miles 5 days a week. She has discovered the joy of riding her bike “for miles and miles with a smile.” She’s also added the gym, pool and strength training three times a week.

With her newfound energy, Tracey is enjoying more quality time with her children, Jana, 15, Gillian, 13 and Nathan, 12 and likes that she’s setting a healthy example.

“I want to be a healthier mom, reminding my kids every day that I am so thankful for them and so blessed to be their mom…they are the best kids ever!”

A strong advocate of taking weight loss slowly, Tracey has successfully followed through on small life changes. “I no longer let my weight define who I am. I’m taking it 10 pounds at a time, one day at a time…all the while focusing on living life!”

CITY OF OAKS MARATHON: RUN FOR FUN

Join your YMCA friends at the City of Oaks Marathon on Nov. 6. In fact, we're so excited about promoting healthy living in our community that we're sponsoring the YMCA Kids Marathon Mile for children ages 7 - 14!

There are 3 easy ways for you to participate in this new event. We just kids to set goals, get active, and just have fun!



• Full marathon: Complete 25.2 miles prior to the race. Complete your final mile on race day.

• Half marathon: Complete 12.1 miles prior to the race. Complete your final mile on race day.

• One-mile Fun Run: No pre-race running required.

Where: Meet us at the NC State Bell Tower at 7 am on November 6.


Registration Information: Go to www.cityofoaksmarathon.com to register. YMCA Participants receive $10 off any race entry fee. Just use discount code: rcooymca.


Each runner will receive a race bib, pull-string race bag, a finisher medal and an awesome experience as they cross the finish line. Participants will enjoy a pancake breakfast after the race.

YMCA HEALTHY LIFESTYLE AWARD WINNER: THE LUCAS FAMILY

Meet the Lucas Family from the Cary Family Y!

Paul, Beth, Jacob and Maddie are the perfect example of a healthy lifestyle change.

The Lucas Family

They went from unhealthy eating habits and inactivity to Paul completing an ironman triathlon – 140.6 miles total!

He has been a great role model for the whole family. Ten-year-old Maddie has completed several 5Ks, several kids triathlons and an adult sprint triathlon. Seven-year-old Jacob has completed a few duathlons and kids triathlons as well.

Paul and Beth have both reduced their medications. They have made exercise and healthy eating a family journey. The Lucas family is truly an inspiration to all families that are trying to make healthy changes.

The Y sponsored the YMCA Healthy Lifestyle Change Award as part of the American Heart Association's Triangle Heart Walk. We asked Y members, staff and the general public to nominate people who took the first step toward healthy living. Winners were announced at the walk on Sept. 25.

Congratulations to the Lucas family, and the other folks, who made a commitment to a healthy lifestyle change.

MORE TIME TO NOMINATE

We've extended the deadline for you to nominate someone for the YMCA Lifestyle Change Award! Complete a nomination form by Sept. 9. Four winners will get a free year at the Y! Click here for nomination forms.

We're sponsoring the Lifestyle Change Award in conjunction with the American Heart Association's Triangle Heart Walk on Sept. 25.

Help us fight heart disease. Register and join the YMCA of the Triangle team for a free 1-mile or 3-mile walk.  

DON'T WAIT TO NOMINATE!

Remember Charlie Cawley? He got his second lease on life at the Alexander Family YMCA. After years of smoking, he was diagnosed with COPD.

“The doctor told me that I had the lung capacity of an 80-year-old,” Charlie said. “I was only 65!”

Charlie at the Y

Charlie turned to the Y to live a healthier life.

“I had a membership to the Y for a few years, and I figured  I might as well use it!” Charlie joked.

Today, he exercises 3 -4 times a week. He’s off all medications and says he feels like an 18-year-old.

If you know someone like Charlie, nominate him or her for the YMCA Lifestyle Change Award in conjunction with the Triangle Heart Walk on Sept. 25 at the RBC Center. Click here for a registration form.

Complete a nomination form by Sept. 2. Four winners will get a free year at the Y! Click here for nomination forms.

And be sure to register and join the YMCA of the Triangle team for a free 1-mile or 3-mile walk.

HELP US FIGHT HEART DISEASE

We’ve all been touched by heart disease in some way. That's why we’re teaming up with the American Heart Association for the Triangle Heart Walk on Sept. 25 to help deal with this national crisis. There are several ways you can get involved.

• Nominate someone (even yourself!) for the YMCA Lifestyle Change Award.  Do you know a youth, adult or family who has made a healthy lifestyle change? Complete a nomination form by Sept. 2. Four winners will get a free year at the Y! Click here for nomination forms.
• Participate in the Triangle Heart Walk on Sunday, Sept. 25 at the RBC Center. Register and join the YMCA of the Triangle team for a free 1-mile or 3-mile walk. Just follow these directions to register: 
• Improve Your Heart Rate. Do the Heart-Healthy Challenge and be active an hour a day for 6, 13, or 26 days.

SAS CHAMPIONSHIP BENEFITS Y LEARNING

Watch some of golf’s greatest players and help the YMCA of the Triangle's We Build People Campaign!

The SAS Championship returns to Prestonwood Country Club in Cary, Sept. 26 – Oct. 2. YMCA members are eligible to receive discounted tickets to the 11^th Annual Champions Tour golf event.

 

And Y members can receive 50% off daily and weekly tickets. In addition, you can also save $10 off the regular price for the Harrah’s Cherokee Casino Deck. These tickets give patrons one day of access to an open-air, semi-private skybox that overlooks the 17^th green. For just $79, a catered lunch, snacks and drinks are included.

Click here to order tickets.

Use Promotional Code: YMCA-2011 at Checkout

Proceeds from the SAS Championship will benefit Y Learning, our standardized tutorial program funded through our annual We Build People program. 

We hope you take advantage of this wonderful offer and help children in our community who benefit from Y Learning!

SWIM FOR LIFE: OUTREACH SWIM MEET 2011

Ready! Set! Go!

“Go Xavier! Go Jahil!”

Just after 9 am, the skies cleared and more than 125 young swimmers dove into the 2nd Swim for Life Meet at the A.E. Finley YMCA pool. It’s always amazing to watch young people show off their skills. It’s even more amazing when you consider that most of these children didn’t know how to swim before the start of the summer.

Pep talk before the race


“You’ve got a fish on your hands,” a Y counselor told a proud dad. “I know it, I know it,” said his father as he watched his son touch the side of the pool.

The swim meet is the highlight of YMCA Camp High Hopes, the Y’s fully subsidized summer day camps. This year, campers from six YMCA branches (Alexander, Cary, Durham, Kraft, A.E. Finley and Kerr YMCAs) participated in the meet. Campers competed in the following races; Breast Stroke, Back Stroke, Free Style, Butterfly, and Mixed Medley races.

“At the Y, we consider swimming an important life skill. Most of these children didn’t know how to swim before they came to our Y camps,” said Anthony Hardison, Kerr Family YMCA Community Outreach Director. “Through daily lessons, they learn basic aquatics skills. We knew if we added the competition, campers would be more excited about learning to swim.”

Nearly 60 percent of African-American children can't swim, almost twice the figure for white children, according to 2008 USA Swimming study. The YMCA wants to bridge that gap.

“It was exciting to see the volunteers and families cheer on these kids,” said Anthony. “Ten-year-old Jahil placed first in the backstroke. He couldn’t wait to show me his ribbon. And he couldn’t wait to get back in the water! That is success.”

Anthony & Jahil

More than 800 children attend YMCA summer day camp on full or partial scholarship. Swim instruction is a part of each camper’s day. Donations to the YMCA’s Annual We Build People program fund those opportunities.

NOMINATE. PARTICIPATE. IMPROVE YOUR HEART RATE

We’re teaming up with the American Heart Association up for Triangle Heart Walk on Sept. 25. There are three easy ways to get involved. 

Nominate yourself or someone you know for the YMCA Lifestyle Change Award. Four winners who have made healthy lifestyle changes will receive a free year at the Y! Winners will include a youth, two adults and a family. Complete a nomination form by Sept. 2. Read Midge's story to see how someone made a positive lifestyle change.

Participate in the Triangle Heart Walk on Sun., Sept. 25 at the RBC Center. Join us for a one-mile or three-mile walk with fun and educational opportunities. Put on your walking shoes; bring your kids; you can even bring your dog! The walk is free, but donations to the American Heart Association will be accepted. Register here, and join the YMCA of the Triangle team. Festivities begin at 1 p.m, and the walk starts at 2 p.m.

Improve your heart rate. The Y is holding a Heart-Healthy Challenge prior to the Triangle Heart Walk. Choose your distance. Here's how it works. Be active an hour a day for 6, 13 or 26 days. Just print this handy chart to get you started. Participating in the Triangle Heart Walk for a fun way to complete the challenge.

Marathon Training: A Helping Hand from the Y

Think training for a marathon is just too hard? Sometimes you just need some encouragement from your friends at the Y. Just ask Alexander Family YMCA member Torey Peeler.

“‘Why do you keep coming to spin class with wet hair?’” my friend Marjorie kept asking.”

It started during a grocery trip to Whole Foods, where Torey Peeler spotted the cover of Endurance Magazine promoting upcoming triathlons.

“The women on the cover just looked so empowered,” Torey said, “And she looked like a normal person—someone like me.”

Torey Peeler


Inspired by that picture, Torey made a bold commitment: she decided to complete the Ramblin’ Rose for her 50th birthday—her first sprint triathlon that included a 225-yard swim, a nine-mile bike and a two-mile run.

It was completely new ground for Torey. “I had a fear of running,” Torey recalled. “I’ve done lots of cycling and yoga, but I’ve never, ever been a runner.”

Despite her reservations, Torey began piecing together a training routine. She started by signing up for the “Do It Your Way Fitness Challenge” at the Alexander Y—a program designed to help members set and achieve fitness goals—with the personal goal of running two miles.

From there, Torey tapped into every training resource she could find, from triathlete websites to local workshops. “The instructors at the Y became my personal network for advice and encouragement,” she recalled, “They were one of the main building blocks in the whole process.”

It wasn’t long before Torey’s training regime piqued the interest of cycling buddy, Marjorie. (“I swam before cycling class, and Marjorie kept wondering why I showed up with wet hair!”) Marjorie wanted in on the fun, and the two began training together.

Just two weeks before the Ramblin’ Rose, Torey received bad news: she was diagnosed with pneumonia. But she wasn’t about to give up her months of
training.

“My goal was to finish that race,” Torey said. “My goal had only ever been just to finish.” And on Sunday, May 22, 2011—despite doctor’s orders—that’s exactly what Torey did.


After the Race

“It was like a red-carpet moment,” she recalled. “At the end of the race, I just hugged Marjorie, laughing and crying (and coughing!) all at the same time!”

Today, Torey credits her success to the accountability, focus and encouragement of her friends at the Y, the close-knit community who supported her through her journey.

“I hated to run,” Torey said, “But I did it. I have this incredible self-satisfaction of learning and mastering something new for my 50th birthday.”

                                        

Healthy Eating: Plate vs. Pyramid

You may have heard. The pyramid is out; the plate is in. We asked our community health partner, WakeMed, to help us understand the new USDA guidelines for heathly eating. Dietician Julie Paul explains.

The U.S. Department of Agriculture recently introduced the plate-shaped icon, replacing the food pyramid.  Which is better?  The answer is they are both great simple guides from the government to help you make healthy food choices.  But, it is important to note that a visual graphic is just a start.

Consumers who are interested in eating healthy and making healthy choices must do some additional research and get more information; this was as true with the pyramid as it is with the plate.

The nice thing about the plate is that it is a visual representation of what each meal should look like.  As with all simplified guidelines, there are a few possible pitfalls, including no mention of physical activity, lack of detail about how to select the healthiest foods and lack of information on portion sizes. This is where the getting additional information becomes important.

Physical Activity
Remember that to maintain a healthy weight you must consider the concept of energy balance. Put simply, to lose weight, you must eat fewer calories than you burn or burn more that you eat.  The previous version of the pyramid did emphasize the need for physical activity, an issue which the plate guide does not address.

Selecting the Healthiest Foods
Although, the new plate does emphasize eating more fruits and vegetables, there is no information about which vegetables and fruits are the best. To some, that may be translated as I should load up on fried okra and peaches canned in syrup or starchy vegetables like corn, peas, and potatoes that are three times higher in calories than green beans or broccoli.

It is also great to recommend eating more fruits and vegetables, but a clarification that this means focusing on adding fresh or frozen vegetables that are not fried or enhanced with butter, cheese or high calorie sauces would be even better. 

It is also important to eat a variety of colors of fruits and vegetables and to choose fresh fruits over canned or dried most often. Sorry, but fruit gummies are not considered a serving of fruit.

Portion Size
Portion size can be a downfall too. It is important to base your eating guidelines on a regular sized dinner plate. Believe it or not there is significant variation in plate sizes.  Follow these guidelines for choosing certain higher calorie foods:

• 1 fruit serving = tennis ball
• 1.5 oz. cheese = 4 stacked dice
• 3 oz. meat = deck of cards or computer mouse
• 2 Tbsp. peanut butter = a ping pong ball
• 1/2 cup ice cream = 1 scoop
• 1 oz. bread = CD case   
• 1 cup cereal = a fist  
• 3 oz. fish = a checkbook
• 1 cup of rice, pasta or potatoes = baseball 

The most important thing to remember is that plate or pyramid is just a general nutrition guide that is easy to visualize and understand. If you are really trying to eat healthier, lose weight or have special nutrition needs, you will need more information to be successful.  In these cases, you may want to consider meeting with a registered dietitian for more specific advice.

Julie Paul is a registered dietitian with WakeMed ENERGIZE!, a program to help kids and teens who either have type 2 diabetes or who are at risk of developing type 2 diabetes learn to make healthy lifestyle changes.  Learn more by clicking here.

HEALTHY HEAD START: COACHING CONNECTIONS

At the Y, we focus on three areas: youth development, healthy living and social reponsibility.

When it comes to healthy living, most of us some extra help. In 2009, the Kraft Family Y started a program called Coaching Connections. Since its beginning, more than 2,000 people are leading healthier lives thanks to this one-on-one program.

What a difference a few months makes. Last May, Frank McLaughlin went to the hospital with severe pains in his side. Doctors discovered his cholesterol was extremely high. Frank already knew he needed to lose weight.

On his own, he lost 12 pounds. When he moved to North Carolina, Frank joined the Kraft YMCA. He immediately signed up for Coaching Connections.

Frank McLaughlin

"Thanks to Coaching Connections, I am off all medication," says Frank. "The people here are fantastic. I've reached my goal. I just need to keep up the hard work."

Coaching Connections is designed to connect YMCA members with YMCA Wellness Coaches. Through this process, members can meet their wellness goals, make lasting changes and create relationships with YMCA staff members.

Here’s how it works. The member schedules a series of coaching sessions over a six-week period. This allows the member to set realistic goals and apply lifestyle modifications. Believe it or not, this is free to all Kraft members.
And, it works! Just ask Frank.

For more information on Coaching Connections, contact the Kraft Family YMCA Welcome Center at 919-657-9622.

They Bike Because They Can

When Cheryl Self was diagnosed with diabetes as a young child and Diane Huis as a young adult, they both were concerned it would limit their physical activities.

“My doctor told me that diabetes is like a three-legged stool and I would need to balance all three ‘legs’ to control the disease: insulin, diet, and exercise,” said Diane. “The Y has been an integral part of my exercise program since I moved here 12 years ago.”

Diane started out with Step, Muscle and Spin classes. Then about seven years ago, she heard about a Y mountain bike riding group that met at Umstead Park on Sundays. She soon bought a bike and realized that she had found her “niche.” Within a year, she added road biking and then started doing triathlons with Finley’s Triathlon Club. That’s where she met fellow diabetic Cheryl and they quickly formed a bond.


Cheryl and Diane


Their friendship led them to the Tour de Cure, a series of fundraising cycling events held in 43 states to benefit the American Diabetes Association. This June 4-5 will mark their sixth year doing the ride.

“I got diabetes as a young child and had a pretty normal life, but always had a fear in the back of my mind. I thought that if I played too hard or was just too active, my blood sugar would plummet, and I would pass out with no one around to help,” said Cheryl. She got over her fear about six years ago when she did her first triathlon, half marathon and her first 150-mile bike ride. “I finally realized, I could be active and fit and didn't have to be scared.” On June 4, she'll be riding her first Century Ride, or 100 mile bike ride in one day.

Diane is planning on doing the double Century over the two-day event this year.

“Doing this ride is super inspirational for me - I love showing others who are newly diagnosed that having diabetes does not have to hold you back,” said Diane. “Having such an amazing support group of friends from the Y has really helped me reach my goals and greatly enriched my life.”

"There are many people out there fighting this disease who are missing toes, legs, eyesight or have nerve damage. I'm riding for those folks, I want to make a difference," explains Cheryl. "I want to see a cure found in my lifetime."

If you want to support Cheryl (Team Red) and Diane (Team Cheetah) in this year's Tour on June 4-5, visit http://www.tour.diabetes.org and click on “Find Your Local Tour.”