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Home / About Us / Blogs & News

YMCA Blogs & News

November's Educational Seminar

Released: November 3, 2023

Missed out on November's Educational Seminar? Don't worry! You can view the full presentation below. Educational Seminars are held the 1st Friday of each month from 12pm-1pm in our Community Rooms. FREE TO THE PUBLIC!

The Battle of the Breads...

Presented by Tiffani Hinkeldey, Y Health Coach

A debate is quietly simmering and that is what is better, homemade bread OR store bought bread? Baking bread is much more than just a fun little hobby, it is an art in its own way. The time, dedication and experimentation it takes to prepare the perfect loaf and to obtain the perfect (as we bread bakers call it the crumb shot) takes practice and lots of it! The choice between homemade vs. store bought comes down to several questions, the most specific one being which is healthier? 

View Presentation

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Seasonal Eating

Released: October 4, 2023

Seasonal eating is as old as farming itself; it was the way in which our ancestors took in their normal diet. Before food preservation was a normal thing, people simply ate whatever was growing in their gardens (or what they could forage in the wild), and whatever they could hunt. To discover the benefits of seasonal eating, you first need to learn what fruits and vegetables are in season during the month. Eating this way is great not only for your body but also for your local economy and the planet.

Autumn Produce List

  • Beets
  • Bell Peppers
  • Broccoli
  • Carrots
  • Cranberries
  • Pears
  • Pumpkin
  • Root veggies: turnips, rutabagas, parsnips, sweet potatoes, yams.
  • Winter Squash- butternut squash, spaghetti squash
  • Nuts- nuts are another staple of autumn, this is the time of year when nuts are the freshest. The harvest season for almonds, hazelnuts, pistachios and pecans usually occurs from September to November and chestnuts and walnuts are harvested a little later.
  • Meat, seafood, poultry- Did you know that there are peak seasons for these food items as well? Regional differences may determine the options available, but seafood tends to be best in autumn and that includes scallops, Pacific halibut, petrale sole, and red grouper.
  • Turkey- Gobble gobble! Turkey is also at its peak season in autumn as opposed to chicken whose peak season is in Spring. Hence the term “spring chicken”.
  • Pork and Beef- although pork and beef are available year-round their peak season and the time when it is typically less expensive is in the fall and early winter.

Some additional and tasty produce options and recipes can be found below!

5 FALL RECIPES
Traditional Thanksgiving Recipes

What is Seasonal Eating?

Seasonal eating is simple eating what the farmers have recently harvested. When you eat this way, it is a form of diet rotation and helps you to gain a variety of taste and nutrition. This is important to your health because studies have shown that fresh produce is healthier for you and fruits and veggies that are allowed to ripen naturally and that are eaten shortly after being harvested contain more vitamins, minerals, and antibiotics. These things help our bodies combat serious diseases, such as cancer.

Seasonal Eating Helps the Economy

To really get the freshest seasonal fruits and veggies you can go to your local farmer’s market! Shopping for fresh produce is not only healthy for you, but it helps to support our local farmers. Instead of spending your money at big name corporations, consider instead using that money to invest in produce grown by the hardworking hands of your local farmer, when you purchase food from them your money stays in the community and creates more jobs for local people. Often buying locally is cheaper because all the farmers are harvesting similar crops, which means that when there is an abundance of the same crop, grocery stores that support local farmers will often put items on sale. Another fun fact: our farmers markets here in Pueblo accept SNAP benefits, so make sure to check out your local farmers market!

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Benefits of seasonal eating

1. Richer Flavor
Fresh off the farm fruits and vegetables are much more delicious than their mass-produced counterparts. Fruits and veggies that are in season ripen better, taste better, and are fresher and juicier than artificially ripened produce grown out of season.

2. Higher Nutrients
Foods that are grown and consumed during their proper season are more nutritionally dense than out of season produce. Produce grown out of season is artificially forced to ripen which unfortunately makes them skip their nutrient building season; produce out of season loses about 5 days of nutrients just in transit to the stores. In a study done on broccoli it showed that their Vitamin C peaked in the autumn and had almost doubled in its nutritional value versus broccoli grown during the springtime.

3. Lower Cost
It may not seem like it but buying in season is easier on your wallet. When a fruit or vegetable is in season it is abundant and not surprisingly that makes the cost of it lower because the demand for it is easier to meet. If you are buying out of season you are going to pay more because that product is not as easy to come by and the price you will pay has a built-in surcharge attached to it. Buying in season is so much cheaper that it makes the list of ways to save money when grocery shopping.

4. Environmentally Friendly
It is better for the environment to buy locally grown produce in season. This is because when you buy local food you are purchasing foods that have less travel, less processing, and much less packaging than those you buy in the grocery store. A lot of us do not know (until now) that fruits and veggies can travel from 1,300-2.000 miles to get from the farms and into our stores. All this travel also has a negative impact on our environment due to the fuel used for the trucks, airplanes, trains, and even boats which pollute our land, air and water.

5. Harmonious with Nature
Holistic practitioners believe that nature has WISDOM when it comes to the seasonal foods it has provided for us. Haven’t you ever noticed that winter foods tend to be heartier and denser? There is a reason for that! It is to help us put on a little bit of (healthy) weight to keep us warm and satiated during the long cold winter months. Then if you look at our spring produce such as artichokes, and asparagus you see that these are lighter and meant for things such as assisting our bodies with detoxification to help us shed all that weight from the winter. Summer produce is light and juicy and full of hydration; for example, cucumbers, watermelon and peaches! This is to keep us hydrated for the burning hot summers months ahead. Autumn produce is shown to be richer in beta carotene which when converted to Vitamin A (our bodies do that naturally when we eat beta carotene rich foods) helps us to fight off illnesses like colds and flus. Nature is wise, listen to her, she has given us all we need to eat during each season to benefit our bodies and to keep us healthy and full of energy and nutrients.

6. Diet Broadening
Researching and eating in season produce is a great way to broaden your horizons and mature your taste buds by helping us try produce we may have never had before! It prevents us from consuming the same produce over and over which keeps us stagnant and will eventually cause burn out tempting us to consume foods that are not as nutritious. The key to a health promoting diet is to eat a wide range of fruits and vegetables that are RICH in nutrients, and by eating seasonally it helps us to keep a healthy diet by promoting an interesting and more engaging way of consuming these foods. Finally. Please do not think that eating seasonally has to be a 100% commitment. If you enjoy some fruits and veggies that are not in season it is OK to go ahead and have them! You can start small by adding seasonal items to your diet and then continue to add more if you can. Always keep in mind that with each seasonal item you get you are not only saving money, but you are developing a healthy nutrient dense diet and making a better choice for the environment and for our local farmers.

Sources:

https://www.rebootwithjoe.com/benefits-of-eating-seasonally/#:~:text=Produce%20that%20is%20purchased%20in,stored%20for%20periods%20of%20time

https://www.thespruceeats.com/whats-in-season-october-4158774

31 Day Mental Health Challenge

Mental Health Challenge

Released: October 4, 2023

October is National Depression and Education Awareness month, and I think I can speak for everyone when I say that we ALL need to have a mental health reset done. Life is crazy, and the world is even crazier; this can make it very hard to forget ourselves in the chaos and lose focus of maintaining our own sanity and protecting our hearts and our minds. So, let’s take the month of October to spend focusing on centering ourselves and walking the path of self-discovery together as we all take a big breath and practice mental health awareness. Below is a 4-week challenge that anyone can participate in at any time of the year.

Week 1: Available October 4
Week 2: Available October 8
Week 3: Available October 15
Week 4: Available October 22

Questions?

Contact Tiffani Hinkeldey, Health Coach
[email protected]
719-543-5151

MHC Cover Art
Week 1
Week 2
Week 3
Week 4

21 Day Sugar Detox

Sugar Detox Challenge!

21 Day Sugar Detox Challenge

Released: August 1, 2023

What is the Sugar Detox?

This FREE challenge is a real food reset that helps you break the chain of eating processed foods and sugars. You will learn how sugar and processed foods affect your body and mind and how great you will feel without them as a part of your daily diet. We are going to eliminate foods that cause sugar cravings while balancing your blood sugar by choosing to eat nutrient dense foods instead. This is not just a diet change, but a LIFESTYLE change. There will be 3 levels to this program so you can choose whether you want to go hardcore or you want to simply cut out certain types of foods and sugars.

What will you eat?

All levels of this challenge include meat, seafood, eggs, vegetables, nuts, seeds, and LIMITED fruits as well as limited portions of starch each day. It is recommended that the first 4 days of the detox you have NO fruit. After 4 days your taste buds reset and then you can start having some fruit. You will find the fruit to be as sweet as candy! Berries, apples, pears and plums are excellent fruits to consume during this detox!

  • Level 3: Includes the above foods and NO additional food groups
  • Level 2: Includes the above foods as well as full fat dairy
  • Level 1: Includes the above foods as well as a limited amount of gluten free grains and legumes along with full fat dairy.

Which level is right for you?

Level 1: This level is perfect for if you are cleaning up your diet and wanting to get sugar and processed foods out.

Level 2: This level is perfect for if you are already in the gluten free life but are still having cravings and want to reset.

Level 3: This level is perfect for people who are currently eating a Paleo/Primal diet and are still struggling to avoid sweets, having issues with losing body fat and who need to boost their energy levels.

21 DAY CHALLENGE CALENDAR

 

Is this safe for me?

This program is safe for pregnant women, for athletes, and for families and children! That being said it is always good to consult your physician before starting any kind of detox challenge. If you are under medical care of any kind, are insulin resistant or are taking any type of blood sugar regulating medicine PLEASE consult your doctor before taking on this challenge.

Athletes and pregnant women are allowed to add some more sugar detox approved carbohydrates to their daily diet, and kids are completely welcome to join in and eat whatever you are making during this detox as well!

The Sugar Detox is NOT ideal for vegetarians or vegans.

What can I have?

Added sweeteners are not allowed. If an added sweetener is included in the ingredients list of sweeteners, the food is not allowed. Yes foods, such full fat dairy on Levels 1 and 2, contain natural sugars, and these are okay.

  • If it tastes sweet and it isn’t included on the "Yes" foods list, it’s not allowed. If an item tastes sweet and you aren’t sure about it, leave it out.
  • Grain flours are not allowed. The only flours allowed are those made from nuts, seeds, coconut, or some limited starches.
  • When in doubt, leave it out. If you find it difficult to make a judgement call about a food on your own, ask your Health Coach.

It’s always best to choose fresh whole foods, however, this is real life and we want to make this challenge doable for everyone. Again, if you are still stumped, when in doubt, leave it out or connect with your YMCA Health Coach to find out!

FOOD GUIDE

How to prep for the detox:

  1. Remove sugary foods from your house
  2. Drink LOTS of water
  3. Make sure you stock up on foods that will increase your healthy fat intake.
  4. Choose to stock up on fresh fruit.
  5. Eat more protein

This is NOT an easy challenge, especially for those who consume high amounts of sugar in their day to day diet. When they call it a challenge they are not kidding. It is. So be patient with yourself, give yourself some grace and do the absolute best you can. Focus on healthy WHOLE foods and, if you need something sweet, go for the FRUIT!

Questions?

Contact Tiffani Hinkeldey, Health Coach, at [email protected] or call 719-543-5151

Tips for success:

  • Write your manifesto: Fold a piece of paper in half twice and then unfold it and write down the pros and cons of you quitting sugar and NOT quitting sugar. One list per square. You will come up with very compelling reasons to make the change. When temptation arises refer back to your manifesto for motivation to keep moving forward with this new lifestyle change you have chosen for yourself.
  • Take a bribe: Set up meaningful treats to reward yourself with along the way, a movie night, spa day, hike day… whatever motivates you to want to work towards that reward. You can reward yourself for one day, one week, or three weeks whatever motivates you. DO NOT skip this step; this is a very motivational piece to the detox.
  • Get moving: Sedentary people feel 17% hungrier than those who are active per a study done by Applied Psychology and Nutrition. Rev up your metabolism to help keep your cravings in check. Try any sort of exercise for walking to yoga to strength training.
  • Set a daily intention: Spend a few minutes meditating on what you want to achieve practically or spiritually. Give thanks for what is GOOD in your life. Focus on the positive so that you will not try to fill an emotional void with food. When you begin each day with a goal you will begin to enjoy making and following through on your goals. A daily intention can be something as simple as “Today I am going to take a walk.”
  • Make the Struggle Public: The more accountable you are the others the more likely you are to stick this out. Recruit a friend or see your local health coach to help hold you accountable through this challenge.
  • Use words as if they matter because they DO: Stop using phrases such as “I can’t” when it comes to eating something. Instead say “I don’t”. Researchers believe saying “I don’t” is actually EMPOWERING because it implies that the decision is your own.
  • Make “Me Time”: When you are stressed your body releases a hormone called cortisol and it signals your brain to seek rewards. Most people will reach for food as a response to this and that leads to over eating especially foods with sugar because it will trigger a dopamine hit. Instead of that adjust the behavior to see “me time” where you can reduce stress and crank up mindfulness. We call them “mindful minutes”. All you need is to dedicate 15-20 minutes of your time to YOU and what brings you joy. Play with your kids, take a walk, do a craft, read whatever makes you happy and will stop you from heading for the cookie jar.
  • Get a good night’s sleep: One of the most important goals of the detox is to realign your metabolic harmony between the hormones ghrelin (which triggers hunger) and leptin (which signals satiety) along with your insulin. When you do not get enough sleep these hormones can stop working in harmony and the result is more cravings and a higher chance of storing fat.
  • Address what is truly driving that craving. Are you stressed? Thirsty? Bored? Getting to the root of the craving will help drive you to success.

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