Category: Nutrition and Wellness

Winter Mental Well-being

Posted on by Kate Haslar

Managing Seasonal Blues and Holiday Stress

Wisconsin winters bring beauty, outdoor fun, and cozy moments—but shorter days and colder temps can affect our mood and energy. Holidays can add extra stress, too. Some people may even experience Seasonal Affective Disorder (SAD), a type of seasonal depression that can impact mood, energy, motivation, sleep, and appetite.

You’re not alone—and there are simple, effective strategies to help you stay grounded, supported, and hopeful this season. This blog shares practical tips around Light, Mindset, Connection, and Rest to improve your mental health this winter.

Light: Physical, Spiritual and Emotional

During the winter, many people notice an energy drop simply because there’s less sunlight and the colder temps cause us to spend more time indoors. We also need Vitamin D to regulate serotonin levels and help our brain with emotional processing. When we decrease our level of sunlight, we can also experience a drop in Vitamin D levels so it is good to have your Vitamin D levels checked and supplement if needed.

Ways to Bring in More Light During the Winter:

  • Get outside daily, even briefly. Morning light is especially helpful. So bundle up and step outside!
  • Keep blinds open and maximize natural light in your home or workspace.
  • Try a light therapy lamp, especially if you notice seasonal mood shifts. Many local libraries have these lamps available to check out to try. When purchasing, make sure the light is at least 10,000 Lux and use it first thing in the morning for about 30 minutes for best results.
  • Look for moments of emotional brightness—a warm drink, a favorite song, a few minutes of stillness. Write down one thing that brings you joy and one thing you are thankful for each day. 
  • Remember why you celebrate specific holidays and take time to honor loved ones.
  • Pray to lighten your burdens. We were not meant to carry the weight of all our stressors on our own and Jesus wants us to lay them down and walk with Him so we can find rest. (Matthew 11:29-30)

Mindset: Changing Expectations and Thoughts

Winter and the holidays often bring pressure to “do it all”—decorate perfectly, buy the right gifts, host the gathering, stay cheerful. That pressure can be overwhelming.

Instead, try giving yourself permission for simplicity. Being fully present with people and letting them know you care is what matters most. Allow yourself to shorten your gift list, especially for kids, if it seems like too much. Communicate clearly to those around you that you need to simplify holiday traditions this year in order to have more joy. If you are grieving, give yourself grace and communicate your need to do things a bit differently this year.

Consider:

  • Choosing a few meaningful traditions and letting go of the rest.
  • Replacing perfection with being fully present in the moment.
  • Practicing gratitude in small, daily doses- this releases chemicals that boost our mood.
  • Saying “no” when your schedule or capacity is full.
  • Saying more positive words- and letting your emotions follow rather than the opposite.
  • Picking a scripture to hang up and repeat daily to focus on truth.

Connection: Intentional and Meaningful

Social isolation impacts our physical and mental health. In the winter we need to be intentional about reaching out and finding meaningful ways to connect.

The first thing is to be open with someone you trust about the stress you are experiencing during winter and/or the holiday season. Tell someone when you are overwhelmed and ask for help. This sounds simple but many people believe they just have to “get through” the holidays and don’t express their feelings.

If you have difficulty on long winter days, tell someone and make plans to meet a friend or invite them over for a warm drink. Utilize the many open spaces at our YMCA locations to play a game with a friend or chat after a class so you can increase your social time during the winter months.

Rest: Protect Sleep and Recharge

Changes in daylight can disrupt sleep cycles, and holiday stress can make it harder to wind down. Keeping a journal next to your bed to write down stressors if they pop up in your mind and to write 3-5 things you are thankful for before going to sleep.

Quality sleep is one of the best gifts you can give yourself.

Simple ways to protect your rest:

  • Keep a consistent sleep and wake time.
  • Set limits on evening screen time.
  • Build a simple bedtime routine: warm shower, reading, calming music, gratitude.
  • Reduce sugar and caffeine to help your body better regulate.

You never have to navigate winter or the holiday season alone. Contact Mel Kistner, our Healthy Minds program director at [email protected] if you want to meet 1:1 to talk or need help navigating mental health resources.

Want to know more about changing thoughts and false beliefs that affect your mood?

Attend our Healthy Minds workshop in January called: “New Year, New Thoughts Mindset Workshop”
Learn More Here

When to Reach Out for Extra Help:

If your mood feels unmanageable, you’re withdrawing from others, your feelings of depression are worsening, or if daily tasks feel too heavy, please know that help is available. If you are expereincing symptoms of SAD, please get evaluated by a professional.

You can find support through:

  • Local mental health providers
  • Your primary care professional or Hospital
  • Crisis lines and text services including 988- text or call 24/7 for mental health support.

Nourishing Through the Holidays

Posted on Updated on by Kate Haslar

Simple Habits for Energy, Immunity, and Mood

November is a month of transition. The air turns crisp, the days grow shorter, and calendars fill with school events, travel plans, and preparations for the holidays ahead. With so much going on, it’s easy to skip meals, rely on convenience foods, or tell ourselves we’ll “get back on track” in January. But the truth is that the way we care for our bodies right now shapes how we feel throughout the entire holiday season.

When you focus on steady, nourishing habits in November, you build resilience that carries you through busy weeks with better energy, improved sleep, and a stronger immune system. Here are a few practical ways to stay grounded in your health goals while still enjoying all the warmth and celebration this time of year brings.

Make protein and produce your foundation.

Protein and colorful fruits and vegetables are the building blocks of steady energy and immune support. Start each meal with a protein source such as eggs, Greek yogurt, beans, or lean meats, and fill half your plate with vegetables or fruit. These foods provide nutrients that help you stay full longer, balance blood sugar, and keep cravings in check.

If your mornings are rushed, try overnight oats with Greek yogurt and berries, or a quick veggie omelet. For lunch and dinner, think simple: roasted vegetables with chicken, a hearty chili, or a grain bowl with beans and colorful toppings.

Keep an eye on vitamin D.

As sunlight fades, vitamin D production naturally drops. Low levels can affect mood and immune function. Include foods such as salmon, tuna, eggs, and fortified milk or plant-based beverages. Many people benefit from a vitamin D supplement during late fall and winter; check with your healthcare provider or a Registered Dietitian to see what’s right for you.

Hydrate even when it’s cold.

When temperatures drop, it’s easy to forget about hydration, but your body still needs plenty of fluids to stay energized and support digestion. Keep a water bottle nearby or sip on warm herbal teas throughout the day. Broth-based soups and bone broth are also great ways to add both fluids and nutrients.

If you’re craving something cozy, try this easy No-Added-Sugar Mint Hot Cocoa:
Brew mint tea in 8 ounces of water or milk, then stir in 1 tablespoon of unsweetened cocoa powder. That’s it! You’ll get a chocolatey flavor with a refreshing hint of mint, no added sugar required.

Warm drinks like this count toward your fluid intake, and they make it easier to stay hydrated when cold water doesn’t sound appealing.

Move your body in gentle ways.

Movement doesn’t have to be intense to be effective. A short walk after dinner, a few minutes of stretching, or your favorite YMCA class can lift your energy and ease stress. Physical activity also supports better sleep and digestion.

Give yourself grace.

Nutrition during the holidays is not about perfection. Some days will include rich meals or extra treats, and that’s part of the pleasure of the season. The goal is balance, not restriction. When you nourish your body consistently and move regularly, it becomes easier to enjoy those special moments without guilt.

This November, lean into small, steady habits that support your energy and well-being. A little planning and a little self-kindness go a long way, and they can help you enter the holidays feeling grounded and ready to enjoy the moments that matter.

Ready to take your nutrition to the next level?

The Y is here to support you on your path to creating and sustaining healthy habits by offering programs, workshops, and challenges.
Learn More Here

About Sara Dow

Sara Dow is an ACE-certified Personal Trainer, Weight Management Specialist, and Fitness Nutrition Specialist. She holds a Bachelor of Science in Nutrition and Dietetics from Kansas State University and is currently pursuing her master’s degree in Human Nutrition through the University of Alabama. Sara is passionate about helping people improve their quality of life through the power of nutrition, exercise, and community.

Want to level up your nutrition?  Register for a One-On-One Performance Nutrition Workshop with Sara. In this 60-minute session, Sara will provide evidence-based guidelines for pre- and post-workout nutrition specific to your goals, healthy recipes, and practical tips for incorporating real foods into your diet to support optimal performance and recovery. Click here to register today! 

Have a question? Drop Sara a line at [email protected].

Sugar-Free vs. Fruit

Posted on by Kate Haslar

What’s the Healthier Choice?

Walk through any grocery store and you’ll see “sugar-free” labels everywhere, from yogurt and granola bars to sodas and desserts. It’s easy to assume that sugar-free automatically means healthier, but when it comes to nutrition, things are rarely that simple.

Let’s take a closer look at what “sugar-free” really means, how it compares to naturally sweet foods like fruit, and how you can make balanced choices for your health and goals.

What “Sugar-Free” Really Means

When a food is labeled “sugar-free,” it usually contains less than 0.5 grams of sugar per serving. That doesn’t mean it’s calorie-free or even sweetener-free. Many sugar-free products use artificial sweeteners such as sucralose, aspartame, or saccharin, or natural low-calorie options like stevia or monk fruit extract to replace sugar.

These sweeteners can make foods taste sweet without adding calories, which may be helpful for people managing diabetes, weight, or overall calorie intake. However, not all sugar-free foods are created equal. A sugar-free cookie, for example, might still be high in refined flour or saturated fat.

The bottom line is that sugar-free doesn’t necessarily mean healthy. It simply means that traditional added sugars, such as table sugar, maple syrup, or honey, are limited or replaced with alternative sweeteners.

What Makes Fruit Different

Fruit contains natural sugars, but it also provides fiber, water, vitamins, minerals, and antioxidants that work together to support your health.

The fiber in fruit slows down how quickly sugar enters your bloodstream, helping to prevent spikes in blood sugar and keeping you satisfied longer.

The vitamins and antioxidants in fruit, such as vitamin C and potassium, also support immune function, heart health, and recovery after exercise.

Example: Compare an apple to a sugar-free snack bar.

  • The apple contains about 19 grams of natural sugar, along with fiber, vitamin C, and no additives.
  • The sugar-free bar may have no sugar at all, but it often includes processed  

Your body recognizes the difference. The apple nourishes; the bar simply satisfies a craving for a short time.

For those who are watching their sugar intake, choose fruits that are naturally lower in sugar such as berries, apples, kiwi, or citrus fruits. These provide plenty of flavor and nutrition with less impact on blood sugar.

 

Can Artificial Sweeteners Fit Into a Healthy Diet?

In moderation, yes. Research shows that low- and no-calorie sweeteners are generally safe for most people and can help reduce total sugar intake when used thoughtfully. For example, swapping a sugar-sweetened soda for a diet version may lower calorie consumption and help manage blood sugar.

However, regularly eating very sweet-tasting foods, even if they are sugar-free, can keep your sweet preference high and make naturally sweet foods like fruit taste less appealing over time.

Try to keep sugar-free foods as an occasional tool rather than a daily habit. The goal isn’t to replace every sweet with a diet version; it’s to retrain your taste buds to enjoy the natural sweetness of whole foods.

Choosing Smartly

Here are a few ways to put this into practice:

  • Reach for real fruit first. Berries, apples, and citrus fruits deliver natural sweetness and fiber that your body can use.
  • Check the label. “Sugar-free” may sound healthy, but read the ingredients. Look for added fats, sodium, or artificial ingredients.
  • Use balance, not extremes. It’s fine to use a little sugar or a sugar substitute in coffee or tea, but your main sources of sweetness should come from nutrient-rich foods.
  • Hydrate wisely. Instead of diet sodas, try sparkling water with a splash of fruit or a slice of cucumber for natural flavor.

The Sweet Spot

When it comes to sugar-free versus fruit, fruit is the clear winner for overall nutrition. Whole fruits provide vitamins, minerals, and fiber that your body needs, benefits that no artificial sweetener can match.

Sugar-free products can have a place, especially for those managing blood sugar or calorie intake, but they shouldn’t crowd out the natural and nourishing sweetness of fruit.

 

Ready to take your nutrition to the next level?

The Y is here to support you on your path to creating and sustaining healthy habits by offering programs, workshops, and challenges.
Learn More Here

About Sara Dow

Sara Dow is an ACE-certified Personal Trainer, Weight Management Specialist, and Fitness Nutrition Specialist. She holds a Bachelor of Science in Nutrition and Dietetics from Kansas State University and is currently pursuing her master’s degree in Human Nutrition through the University of Alabama. Sara is passionate about helping people improve their quality of life through the power of nutrition, exercise, and community.

Want to level up your nutrition?  Register for a One-On-One Performance Nutrition Workshop with Sara. In this 60-minute session, Sara will provide evidence-based guidelines for pre- and post-workout nutrition specific to your goals, healthy recipes, and practical tips for incorporating real foods into your diet to support optimal performance and recovery. Click here to register today! 

Have a question? Drop Sara a line at [email protected].

Teaming Up for Family Health

Posted on Updated on by Kate Haslar

October is Family Health Month, and the Y is dedicated to supporting all families as they work to create healthier lifestyles for themselves and their loved ones. Family health and wellness is a group effort. When everyone works together, healthy habits become easier and more fun. Learn how to improve your family’s health as a team using these approaches.

Start the Day with Movement

A few minutes of morning physical activity can set a positive tone for the rest of your day. A walk around the block, family stretch session or a morning dance party are all simple examples you can easily do at home.

Make Mealtime a Family Activity

Choose one or two days to cook as a family. Assigning roles to each family member makes it a true team effort, and mealtime becomes a great opportunity to teach about nutrition and cooking skills. Sitting down to share the meal strengthens bonds and creates daily structure. Explore recipes and nutrition tips on our blog.

Practice Gratitude Together

Take a moment each week to practice gratitude as a family – whether it’s a moment on-the-go or set aside as dedicated time together. Have each family member share one thing they were grateful for that day or week. Consider creating a gratitude jar, board or journal to display these reflections. That way, you and your family can visualize their thankful thoughts. Visit this link for more ideas on how to express gratitude as a family.

Stay Active or Get Creative Together

Set aside one day each week for a fun family activity – physical or creative. Spending time as a family moving or creating supports both physical and mental wellbeing.

Here are a few ideas at the Y:

  • Check out the Nex Playground Gaming System (available only at the YMCA at Pabst Farms)
  • Play basketball in the gym
  • Enjoy a Family Swim at the YMCA at Pabst Farms
  • Volunteer with your child’s sports team

Together Time

Relationships are the heart of a healthy family. Prioritize quality time together – whether that’s catching up over dinner, playing a board game or chatting about your day while out for a family stroll. These shared moments are what keep your relationship strong.

Be sure to check out our Fall Fest and Breakfast with Santa events that encourage together time and family bonding!

Create a Shared Bedtime Routine

Establishing a shared routine or schedule before bed creates a calm environment for relaxation and sleep. Try incorporating these simple tips into your family’s nighttime regimen to promote a restful night for everyone.

By incorporating movement, mealtime togetherness, creativity, gratitude, and restful routines, your family can build healthy habits that last a lifetime.

Prebiotics & Probiotics

Posted on Updated on by Kate Haslar

Sorting Science from Hype

If you’ve walked down a supplement aisle lately, you’ve probably seen shelves full of probiotic products promising better digestion, stronger immunity, even improved mood. But what’s fact, what’s fiction, and what exactly are probiotics and prebiotics anyway?

What They Are

  • Probiotics are live “good” bacteria that can offer health benefits when consumed in adequate amounts.
  • Prebiotics are the fibers that fuel these bacteria, helping them grow and thrive.

Together, they form a team that supports gut health, which in turn impacts digestion, nutrient absorption, and even immune defense.

What the Science Really Says

Independent testing highlights an important truth: not all probiotics are created equal. Some products don’t contain the amounts or strains listed on their labels. And not every strain works for every purpose.

The strongest research shows probiotics can help with:

  • Reducing diarrhea caused by antibiotics
  • Supporting regularity for some with IBS (irritable bowel syndrome)
  • Possibly lowering the risk of certain infections

Other areas are being studied, but the evidence is less consistent:

  • Weight management: Some strains, such as Lactobacillus gasseri or Bifidobacterium breve, have shown small, short-term reductions in weight or waist size in certain groups. Others have shown no effect, or even weight gain. Overall, probiotics shouldn’t be viewed as a weight-loss strategy.
  • Mood: Research is more encouraging here. Several studies suggest probiotics may modestly improve symptoms of depression and anxiety, particularly as an add-on to usual care. Effects vary by strain and by the individual, and more research is needed to understand who benefits most.
  • Energy and fatigue: A few small studies have found improvements in fatigue, especially in people recovering from illness, but findings are mixed. More high-quality trials are needed before strong conclusions can be made.

Food First: The Everyday Approach

Fortunately, you don’t need pricey pills to nurture your gut. Many everyday foods naturally contain probiotics or prebiotics:

Probiotic-rich foods:

  • Yogurt with “live and active cultures”
  • Kefir (a drinkable fermented dairy)
  • Sauerkraut, kimchi, and other fermented veggies
  • Miso and tempeh
  • Kombucha (fermented tea)

Prebiotic foods (fiber-rich):

  • Bananas
  • Onions, garlic, and leeks
  • Asparagus
  • Beans and lentils
  • Oats and barley

Seasonal Fall Examples:
This time of year, it’s easy to work gut-friendly foods into meals. Try topping warm oatmeal with sliced apples or pears for a prebiotic boost, or add roasted carrots and root vegetables to soups and stews to provide natural fiber and flavor. Pair a hearty fall stew with a spoonful of sauerkraut, or enjoy a cup of kefir alongside pumpkin bread for a probiotic kick

Should You Consider Supplements?

If you’re generally healthy, food should be your first step. Supplements may be worth discussing with your provider if you have a specific condition, such as IBS or frequent antibiotic use.

Simple Supplement Guidance:
If your doctor or dietitian suggests trying a probiotic supplement, here are a few things to look for:

  • 1 billion CFUs or more (listed on the label).
  • Specific strain names (e.g., Lactobacillus rhamnosus GG, Saccharomyces boulardii), not just “probiotic blend.”
  • Expiration date and storage instructions—some require refrigeration.
  • Trusted brands with third-party testing.

Remember, what works for one person may not work for another. Supplements are not a cure-all, and quality varies.

Ready to take your nutrition to the next level?

The Y is here to support you on your path to creating and sustaining healthy habits by offering programs, workshops, and challenges.
Learn More Here

Practical Tips for YMCA Members

  • Start small. Add yogurt with fruit as an afternoon snack or pair sauerkraut with fall comfort foods.
  • Support your gut “garden” with prebiotic foods daily, such as roasted root veggies or oatmeal with seasonal fruit.
  • Use supplements only when recommended and choose carefully.
  • Always talk with your healthcare provider before starting new supplements.

Bottom Line

Prebiotics and probiotics can play a helpful role in gut health, but the real key is consistency with simple, nourishing foods. Nurture your gut with food first, take supplements only if needed, and enjoy experimenting with new ways to keep your digestive system thriving this fall.

About Sara Dow

Sara Dow is an ACE-certified Personal Trainer, Weight Management Specialist, and Fitness Nutrition Specialist. She holds a Bachelor of Science in Nutrition and Dietetics from Kansas State University and is currently pursuing her master’s degree in Human Nutrition through the University of Alabama. Sara is passionate about helping people improve their quality of life through the power of nutrition, exercise, and community.

Want to level up your nutrition?  Register for a One-On-One Performance Nutrition Workshop with Sara. In this 60-minute session, Sara will provide evidence-based guidelines for pre- and post-workout nutrition specific to your goals, healthy recipes, and practical tips for incorporating real foods into your diet to support optimal performance and recovery. Click here to register today! 

Have a question? Drop Sara a line at [email protected].

Fueling Calm

Posted on by Kate Haslar

Nutrition to Ease Stress and Support Sleep

As summer winds down and fall routines begin to take shape, it’s common to feel a little more scattered, anxious, or sleep-deprived. Maybe you’re preparing for a back-to-school transition, feeling pressure at work, or simply finding it harder to unwind at the end of a busy day. Whatever the cause, what you eat can play a big role in how you manage stress and how well you sleep at night.

Rather than reaching for sleep aids or caffeine, small shifts in your eating habits can help support your body’s natural stress response and improve the quality of your rest.

Nutrients That Support Calm and Better Sleep

Magnesium Often called “nature’s relaxant,” magnesium helps relax muscles and quiet the nervous system. Low levels can contribute to anxiety, tension, and trouble sleeping. Good sources include:

  • Leafy greens (like spinach and Swiss chard)
  • Almonds, cashews, and pumpkin seeds
  • Black beans and edamame
  • Whole grains

Complex Carbohydrates Carbs help your brain absorb tryptophan, an amino acid that gets converted to serotonin and melatonin—both important for mood and sleep. Choose:

  • Oats
  • Brown rice or quinoa
  • Sweet potatoes
  • Whole wheat toast or crackers

Potassium This electrolyte supports muscle relaxation and can reduce leg cramps or restlessness at night. Try:

  • Bananas
  • Avocados
  • White beans
  • Sweet potatoes

Omega-3 Fatty Acids Omega-3s help regulate cortisol and reduce inflammation. They’re also linked to improved mood and less anxiety. Good sources:

  • Salmon, sardines, or tuna
  • Walnuts
  • Ground flaxseed or chia seeds

Reduce Stimulants, Add Soothers Avoid caffeine after mid-afternoon. Instead, sip calming herbal teas like chamomile, peppermint, or lemon balm in the evening to signal your body that it’s time to slow down.

You can’t always control life’s stressors, but you can support your body with what you put on your plate. Intentional food choices and thoughtful habits throughout the day can go a long way in improving sleep and restoring balance.

 

Get more support at the Thriving Families Mental Health and Wellness Fair

Join us for a free community event on October 4th to learn about area mental health and wellness resources! Attend mini-workshops and engage in activities that promote mental well-being. We will also have opportunities to win raffle items from our exhibitors.
Learn More Here

Sleep-Promoting Snack Ideas:

  1. Whole Grain Toast with Almond Butter
    • Whole grains help boost serotonin, and almond butter adds magnesium and healthy fats for calm.
  2. Banana Slices with Peanut Butter
    • Bananas provide potassium and magnesium; peanut butter offers protein and a bit of tryptophan.
  3. Greek Yogurt with Cherries or Tart Cherry Juice
    • Cherries are one of the few natural sources of melatonin. Yogurt adds protein and calcium.
  4. Cottage Cheese with Pineapple
    • Cottage cheese provides casein protein and tryptophan; pineapple may boost melatonin production.
  5. Trail Mix (unsweetened dried cherries, walnuts, and pumpkin seeds)
    • A great mix of melatonin, magnesium, and healthy fats. Just watch portion sizes before bed.
  6. Oatmeal with Warm Milk and Honey
    • Oats are complex carbs that promote serotonin; milk adds tryptophan and calcium; honey gives a gentle insulin boost to help tryptophan cross the blood-brain barrier.

Sleep-Friendly Beverages:

  1. Chamomile Tea
    • Known for its mild sedative effects, it’s a relaxing pre-bed ritual.
  2. Golden Milk (Warm Milk with Turmeric & Cinnamon)
    • Soothing, anti-inflammatory, and easy to digest.
  3. Tart Cherry Juice (unsweetened, 4–6 oz)
    • Naturally rich in melatonin—especially helpful for those with disrupted sleep cycles.
  4. Warm Almond Milk with Nutmeg or Vanilla
    • Almonds contain magnesium and sleep-friendly fats; nutmeg or vanilla adds a calming aroma.

About Sara Dow

Sara Dow is an ACE-certified Personal Trainer, Weight Management Specialist, and Fitness Nutrition Specialist. She holds a Bachelor of Science in Nutrition and Dietetics from Kansas State University and is currently pursuing her master’s degree in Human Nutrition through the University of Alabama. Sara is passionate about helping people improve their quality of life through the power of nutrition, exercise, and community.

Want to level up your nutrition?  Register for a One-On-One Performance Nutrition Workshop with Sara. In this 60-minute session, Sara will provide evidence-based guidelines for pre- and post-workout nutrition specific to your goals, healthy recipes, and practical tips for incorporating real foods into your diet to support optimal performance and recovery. Click here to register today! 

Have a question? Drop Sara a line at [email protected].

Sunshine Vitamins

Posted on by Kate Haslar

Why You Still Need Vitamin D in the Summer

July is peak sunshine season, and chances are you’re spending more time outside—walking, gardening, maybe even soaking up a little sun by the lake. So you’d think your vitamin D levels are in great shape, right?

Not necessarily. Even in the heart of summer, vitamin D deficiency is surprisingly common. In fact, it’s one of the most widespread nutrient gaps in the U.S., linked to fatigue, low mood, muscle weakness, and more.

Today, we’ll take a closer look at why vitamin D matters, why you might still be low, and what you can do about it.

Why Vitamin D Matters:

Vitamin D does more than just help your body absorb calcium and build strong bones. It plays a big role in other important functions, too, including:

  • Immune health – Helps regulate immune responses and may reduce your risk of infection.
  • Mood regulation – Low vitamin D levels are associated with increased risk of depression and seasonal mood changes.
  • Muscle strength – Supports healthy muscle function and helps prevent falls, especially in older adults.
  • Inflammation balance – Plays a role in controlling inflammation, which is important for heart health and chronic disease prevention.

In short? Vitamin D is a quiet powerhouse that keeps your body running smoothly from head to toe.

But It’s Summer—Shouldn’t I Be Getting Enough?

You’d think so. After all, our skin produces vitamin D when exposed to sunlight. But several things can interfere with that process:

  • Sunscreen – While essential for protecting your skin, sunscreen blocks the UVB rays your body needs to make vitamin D.
  • Latitude – The farther you live from the equator, the harder it is to get enough UVB rays, even in summer.
  • Skin tone – People with darker skin produce less vitamin D from the same amount of sun exposure.
  • Age – As we get older, our skin becomes less efficient at producing vitamin D.

The result? Many people are still deficient or borderline low, even when the weather’s hot.

How to Get More Vitamin D (Without Overthinking It)

Here are three simple ways to help support healthy levels year-round:

1. Get safe sun exposure

A little sunshine goes a long way. Try spending 10–15 minutes outdoors (with forearms or legs exposed) a few times a week without sunscreen—just be mindful of your skin type and the time of day. Always apply sunscreen after this brief window to protect your skin long-term.

2. Add D-rich foods to your plate

Since sunshine isn’t always reliable, try to include a few Vitamin D rich foods in your day. Examples include:

  • Fatty fish such as salmon, tuna, or sardines
  • Fortified milk or plant-based milk
  • Fortified breakfast cereals
  • Egg yolks
  • Mushrooms grown under UV light

Pairing these foods with a little healthy fat—like olive oil, avocado, or nuts—can help your body absorb the vitamin D more efficiently.

Looking for easy ways to add more D-rich foods without turning on the stove? Try one of these ideas:

  • Canned salmon + whole grain crackers — a simple, protein-packed snack.
  • Hard-boiled eggs + fruit — prep eggs ahead and pair with an apple or berries.
  • Fortified yogurt parfait — layer Greek or non-dairy yogurt with berries and chopped nuts.
  • Tuna pouch + veggies — mix with bell pepper strips or cherry tomatoes.
  • Fortified cereal + plant milk — add sliced banana or berries for a boost.
  • Nut butter toast + mushrooms — sounds unusual, but adds nutrients and crunch!

Each of these includes at least one vitamin D source and pairs well with healthy fats for better absorption.

3. Consider a supplement

Talk with your doctor or dietitian if you’re concerned about your vitamin D levels. A simple blood test can tell you where you stand. Many people—especially older adults, people with limited sun exposure, or those with digestive conditions—benefit from a supplement.

I take a vitamin D supplement myself because my levels have tested low in the past. I use Nature Made Vitamin D3 which is inexpensive and third-party tested for safety and purity. It’s a small step that makes a big difference in how I feel.

Final Thoughts

Vitamin D quietly supports so many aspects of your well-being. Even in the summertime, it’s worth checking in with your habits (and your provider) to make sure your levels are where they should be.

Try this: Add one vitamin D–rich food to your plate this week, or take a short sunshine walk after breakfast. Small changes add up—and your bones, muscles, and immune system will thank you!

Ready to take your nutrition to the next level?

The Y is here to support you on your path to creating and sustaining healthy habits by offering programs, workshops, and challenges.
Learn More Here

About Sara Dow

Sara Dow is an ACE-certified Personal Trainer, Weight Management Specialist, and Fitness Nutrition Specialist. She holds a Bachelor of Science in Nutrition and Dietetics from Kansas State University and is currently pursuing her master’s degree in Human Nutrition through the University of Alabama. Sara is passionate about helping people improve their quality of life through the power of nutrition, exercise, and community.

Want to level up your nutrition?  Register for a One-On-One Performance Nutrition Workshop with Sara. In this 60-minute session, Sara will provide evidence-based guidelines for pre- and post-workout nutrition specific to your goals, healthy recipes, and practical tips for incorporating real foods into your diet to support optimal performance and recovery. Click here to register today! 

Have a question? Drop Sara a line at [email protected].

Better Together

Posted on by Kate Haslar

Power-Packed Nutrient Pairings to Boost Your Health

Ever heard the phrase, “teamwork makes the dream work”? Well, that’s true in nutrition, too! Some nutrients work better when they’re paired together, helping your body absorb and use them more effectively. This concept is called nutrient synergy, and understanding it can be a game-changer for your meals—especially if you’re looking to support your energy, immunity, or bone health.

Whether you’re a busy parent, an active senior, or simply someone who cares about eating well, knowing which foods go well together can help you get more from what you already eat. Here are a few smart combinations to try:

1. Iron + Vitamin C: A Boost for Your Blood

Iron helps carry oxygen through your body, and Vitamin C helps your body absorb iron better—especially the type of iron found in plant-based foods like spinach, beans, and whole grains.

Try it:
– Add strawberries or orange slices to your spinach salad
– Pair black beans with salsa or bell peppers
– Have a glass of orange juice with your morning oatmeal

Why it matters: This combo is especially helpful for women, growing kids, vegetarians, and anyone who struggles with fatigue.

2. Calcium + Vitamin D: Strength for Your Bones

Calcium builds bones, but your body needs vitamin D to absorb it properly. Without enough vitamin D, all the calcium in the world won’t do your skeleton much good. Vitamin D also plays a role in muscle function and energy levels—low levels can leave you feeling tired or sluggish

Try it:
– Pair yogurt with a short walk outside to get some sunshine (a natural source of vitamin D)
– Enjoy canned salmon (which has both nutrients!) on whole grain toast
– Drink a glass of fortified milk or plant milk

Why it matters: This duo is crucial for older adults and teens alike, helping support strong bones and prevent osteoporosis.

3. Fat + Fat-Soluble Vitamins (A, D, E, K): Making Vitamins Stick

Vitamins A, D, E, and K are called “fat-soluble” because your body absorbs them best when you eat them with a little fat.

Try it:
– Drizzle olive oil over roasted carrots (Vitamin A)
– Add a few avocado slices to a salad with leafy greens (Vitamin K)
– Pair scrambled eggs (Vitamin D and fat) with sautéed spinach

Why it matters: Don’t fear healthy fats—they help your body hold on to important nutrients. Just a little goes a long way!

4. Magnesium + Vitamin B6: A Team for Mood and Muscle

Magnesium supports muscle function and nerve signaling, while B6 helps your body use magnesium more efficiently. Together, they help with energy metabolism and may support a balanced mood.

Try it:
– Snack on a banana with a handful of almonds
– Cook brown rice with a side of sautéed spinach and roasted chicken

Why it matters: This pairing can support mood regulation and help ease muscle cramps—great for active folks and anyone under stress.

5. Zinc + Quercetin: Immune Support Superstars

Zinc is an essential mineral for immune health, and quercetin (a plant compound found in apples and onions) may help deliver zinc into your cells where it’s needed most.

Try it:
– Mix diced apples and onions into a quinoa salad
– Roast chickpeas with a sprinkle of garlic powder and serve with sautéed red onions

Why it matters: This duo might help your body respond better to infections and inflammation.

Final Thoughts: Small Tweaks, Big Impact

Nutrition doesn’t have to be complicated. Often, it’s about making simple changes—like slicing an orange over your salad or drizzling olive oil on your veggies—that lead to better absorption and bigger health benefits.

Try This: Pick one of the combos above and give it a go this week. Whether it’s an upgraded breakfast or a new take on salad, your body will thank you!

Stay well, eat well, and remember: your food works better when it works together!

Ready to take your nutrition to the next level?

The Y is here to support you on your path to creating and sustaining healthy habits by offering programs, workshops, and challenges.
Learn More Here

About Sara Dow

Sara Dow is an ACE-certified Personal Trainer, Weight Management Specialist, and Fitness Nutrition Specialist. She holds a Bachelor of Science in Nutrition and Dietetics from Kansas State University and is currently pursuing her master’s degree in Human Nutrition through the University of Alabama. Sara is passionate about helping people improve their quality of life through the power of nutrition, exercise, and community.

Want to level up your nutrition?  Register for a One-On-One Performance Nutrition Workshop with Sara. In this 60-minute session, Sara will provide evidence-based guidelines for pre- and post-workout nutrition specific to your goals, healthy recipes, and practical tips for incorporating real foods into your diet to support optimal performance and recovery. Click here to register today! 

Have a question? Drop Sara a line at [email protected].

Take Care of Your Mental Health

Posted on Updated on by Kate Haslar

May is Mental Health Awareness Month

Mental health is how we think, feel and act. At the Y, we recognize that we all have mental health, and mental health is an important part of our overall health and social-emotional well-being.

Everyone can play a role in mental health community care. In honor of Mental Health Awareness Month, the Y encourages you to identify simple ways you can care for yourself and others, such as:

  • Get regular exercise. Just 30 minutes of walking every day can boost your mood and improve your health. Small amounts of movement add up, so don’t be discouraged if you can’t do it all at once. Consider joining a group exercise class. Moving together with others not only keeps you motivated—it also helps you build connections, reduce stress, and feel supported. Exercise also supports the healthy balance of brain chemicals which is important to maintain a stable mood.
  • Eat healthy, regular meals and stay hydrated. A balanced diet and plenty of water can improve your energy and focus throughout the day. Pay attention to your intake of caffeine, sugars, processed foods and alcohol and how they affect your mood and well-being.
  • Make sleep a priority. Stick to a schedule, and make sure you’re getting enough sleep. Blue light from devices and screens can make it harder to fall asleep, so reduce blue light exposure from your phone or computer before bedtime. Sleep can be an essential part of brain function so make rest a priority.
  • Try a relaxing activity. Try a yoga or BodyBalance class at the Y to stretch, breathe, and reset. You can also build in time for other calming activities you enjoy, like reading, listening to music, spending time in nature, or engaging in low-stress or creative hobbies. Practice deep breathing daily.
  • Take time to Reflect. Reflection is a way to notice how life is impacting us and allows us to respond intentionally rather than react in ways that may be less effective. Write down your thoughts and feelings to release and reflect. Writing down a positive thought or a Bible verse to have ready when you feel stressed or experience a trigger can be helpful for many individuals.
  • Stay connected. Reach out to friends or family members who can provide emotional support and practical help. Research shows that social connections impact our health and mental well-being so be intentional about connecting with others and checking in on neighbors and friends.
  • Notice Signs and Symptoms. Fatigue, changes in regular behavior, sadness, hopelessness, low frustration tolerance, frequent negative thoughts, changes in mood, withdrawing and not feeling like yourself can be a few of the signs and symptoms an individual may have when experiencing a mental health challenge. Sometimes they are brought on by vitamin deficiencies, chemical imbalances or health issues so it’s good to get levels checked and get support when signs or symptoms occur.
  • Reach out for help when needed. Contact a trusted friend, family member, neighbor, pastor or coworker and tell them about any signs or symptoms you may be experiencing. Call 988 if you or anyone you know is facing mental health or substance abuse challenges to talk to a caring counselor. Reach out to a mental health or medical professional if you need to be evaluated.

This Mental Health Awareness Month, and all year long, the Y is here for you-offering a supportive community and resources to help you care for your whole self: spirit, mind and body. There is always hope. You are not alone.

A Resource for Reflection

Reflection is a way to slow down and notice how life is impacting us so we can respond intentionally rather than just react. When we recognize what’s going on with our spirit, body, thoughts and emotions we can release and reset. Use this guide to reflect on how you are doing spiritually, physically and emotionally this week.
Download the Daily Reflection Sheet

The Healthy Minds Program at the Y

Through workshops focused on topics like stress management, parenting skills, expressive arts, and mental health education, Healthy Minds offers opportunities for learning and connection. A goal of the program is to integrate resiliency skills into all YMCA programs, ensuring they become part of the Y’s fabric. Mel Kistner, our Healthy Minds Program Director, is working to develop a strong referral network so individuals can get the support they need when facing mental health challenges. If you’re feeling overwhelmed, have questions, or just need to talk, Mel is here to listen and support you.

Contact her at [email protected]

Hydration Guidelines for Optimal Performance and Recovery

Posted on by Kate Haslar

In this post, we explore the crucial role hydration plays in both performance and recovery. From pre-workout strategies to post-workout replenishment, read on to unlock the power of hydration and elevate your workouts to the next level. Let’s dive in!

Pre-Workout Hydration

To kickstart your workout, aim to drink 16 ounces of water within the 2 to 4 hours before exercise. This simple step sets the stage for better performance, improved endurance, and faster recovery.

Mid-Workout Hydration

Stay hydrated during exercise by consuming 8 to 16 ounces of water per hour. Your specific needs will depend on:

  • Your body size
  • Exercise intensity
  • The temperature and humidity of your environment

Higher hydration needs: Larger-bodied individuals, HIIT workouts, hot/humid environments
Lower hydration needs: Smaller-bodied individuals, moderate activity, cooler settings

Listen to your body—thirst, fatigue, and muscle cramps can all be signs you need more fluids.

What About Sports Drinks?

Wondering if you need more than water? In some situations, a sports drink may offer performance advantages, especially when electrolytes and quick-digesting carbs are needed. Consider a sports drink if:

  • You’re doing endurance events lasting longer than 60 minutes
  • You’re engaged in high-intensity workouts lasting 30 minutes or more
  • You’re training in hot or humid conditions
  • You’re doing back-to-back workouts with less than 12 hours between them

Outside of these scenarios, plain water is usually sufficient.

Post-Workout Hydration

Great job—you crushed your workout! Now it’s time to rehydrate.

  • If you have 12+ hours to recover before your next workout, water is all you need.
  • If you’re doing multiple sessions in a single day or have less than 12 hours to recover, a sports drink can help replenish electrolytes and speed up recovery.

Ready to take your nutrition to the next level?

The Y is here to support you on your path to creating and sustaining healthy habits by offering programs, workshops, and challenges.
Learn More Here

Homemade Sports Drink by Sara Dow

Looking for a budget-friendly way to refuel without artificial dyes or additives? Try this refreshing, homemade sports drink:

Ingredients:

  • ¼ tsp salt
  • ¼ cup sugar
  • ¼ cup hot water
  • ¼ cup orange juice (bottled is fine)
  • 2 Tbsp lemon juice (fresh or bottled)
  • 3 ½ cups cold water

Directions:

Dissolve the salt and sugar in hot (tap) water. Add the orange juice, lemon juice, and cold water. Stir well and store in the fridge for up to a week.

Yield: 32 ounces

Tip: Freeze extra orange juice in an ice cube tray to use later!

This recipe gives you the electrolyte-replenishing power of a sports drink—without the fillers. And the best part? It costs just pennies per serving. Cheers to saving money and feeling your best!

About Sara Dow

Sara Dow is an ACE-certified Personal Trainer, Weight Management Specialist, and Fitness Nutrition Specialist. She holds a Bachelor of Science in Nutrition and Dietetics from Kansas State University and is currently pursuing her master’s degree in Human Nutrition through the University of Alabama. Sara is passionate about helping people improve their quality of life through the power of nutrition, exercise, and community.

Want to level up your nutrition?  Register for a One-On-One Performance Nutrition Workshop with Sara. In this 60-minute session, Sara will provide evidence-based guidelines for pre- and post-workout nutrition specific to your goals, healthy recipes, and practical tips for incorporating real foods into your diet to support optimal performance and recovery. Click here to register today! 

Have a question? Drop Sara a line at [email protected].