Category: Nutrition and Wellness

Why You’re Still Tired (and What Actually Helps)

Posted on Updated on by Kate Haslar

By March, many people expect to feel better.

The days are getting longer. Spring is technically on the calendar. And yet energy can still feel low. Motivation may come and go. You might even feel frustrated that you are “not there yet.”

If that sounds familiar, there is nothing wrong with you.

Late winter and early spring are a transition period for the body. Seasonal changes, lingering stress, and winter routines do not reset overnight. Fatigue during this time of year is common and understandable.

Why Energy Can Lag This Time of Year

Energy is influenced by more than sleep alone. It reflects how regularly we eat, how much we move, how stressed we feel, and how well our bodies are nourished overall.

During winter, routines often shift in quiet ways. Meals may get skipped or pushed later in the day. Movement can become less consistent. Comfort foods may crowd out variety. Stress can accumulate slowly without us realizing it.

By March, the body may still be catching up.

Rather than asking why energy feels low, a more helpful question is often, “What would support my energy right now?”

Supporting Energy Without Overhauling Everything

Improving energy does not require a reset or a strict plan. Small, steady supports tend to work better than dramatic changes.

A few practical places to start include:

  • Eat regularly throughout the day. Long gaps between meals can drain energy more than many people realize. Even a small snack can help.
  • Include protein earlier in the day. Protein at breakfast or lunch supports steadier energy and focus.
  • Bring some color back to meals. Fruits and vegetables provide nutrients that support metabolism and overall vitality.
  • Move gently and consistently. Short walks, light stretching, or easing back into group exercise classes can help reawaken energy without overdoing it.

These habits are meant to support your body, not stress it. Choose one or two that feel realistic for your current season.

Easy Energy-Supportive Snack Ideas

  • Zero-added-sugar Greek yogurt topped with fruit
  • String cheese with whole-grain crackers (such as Triscuit)
  • Whole-grain toast with nut butter

These snacks combine carbohydrates for quick energy with protein or fat to help that energy last longer. Choose options that feel appealing and easy to eat.

The Role of Patience During Seasonal Change

It is tempting to treat March as a time to push harder. In reality, energy often improves when the body feels supported rather than rushed.

Seasonal transitions are rarely linear. Some days will feel better than others. That does not mean you are doing anything wrong.

If energy feels low right now, there is no need to rush change. Choose one small habit, such as a consistent breakfast or afternoon snack, and let that be enough. Supporting your body through this seasonal transition can help energy improve gradually over time.

 

Ready to take your health 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].

Heart Health Made Simple

Posted on Updated on by Kate Haslar

February is Heart Health Month, which often comes with a familiar wave of headlines and reminders about what to eat, what to avoid, and what we “should” be doing differently.

For many people, that kind of messaging can feel overwhelming, especially if you’ve tried making changes before and felt like you couldn’t keep up.

The truth is, supporting heart health doesn’t require perfection. It’s built through small, repeatable choices that fit into real life.

Why Heart Health Can Feel Complicated

Heart health advice often focuses on restriction: less salt, less fat, fewer indulgences. While those messages usually mean well, they can miss something important, people are more likely to stick with habits that feel supportive, not punishing.

Heart health is influenced by many factors: nutrition, movement, sleep, stress, and social connection. Food plays a role, but it doesn’t need to feel rigid or all-or-nothing.

What Actually Supports Heart Health

Rather than focusing on cutting foods out, it can be more helpful to think about what to add in.

A few nutrition patterns that consistently support heart health include:

  • Regular meals that help stabilize energy and prevent extreme hunger
  • Fiber-rich foods such as fruits, vegetables, beans, and whole grains
  • Healthy fats from foods like olive oil, nuts, seeds, and fatty fish
  • Adequate protein to support muscle, strength, and overall metabolism

None of these require a special diet. They can be woven into meals you already enjoy.

A Note About Sodium and Balance

Sodium often gets a lot of attention during Heart Health Month. For some people, especially those with specific medical conditions, sodium awareness is important. For many others, the bigger picture matters more.

Eating mostly home-prepared meals, including plenty of whole foods, and enjoying restaurant or convenience foods in moderate portions can all coexist within a heart-supportive pattern.

Small Changes That Add Up

If you’re looking for a place to start, consider choosing one small shift:

  • Add a vegetable or fruit to a meal you already eat regularly
  • Swap in extra virgin olive oil for cooking once or twice a week
  • Include fish or beans a bit more often
  • Focus on eating regularly rather than skipping meals

These changes don’t need to happen all at once. One or two are enough.

A Heart-Supportive Way Forward

Heart health isn’t about being perfect; it’s about consistency, flexibility, and care over time.

This February, instead of asking how to do everything “right,” you might ask: What feels supportive and realistic for me right now?

That question alone is a meaningful step toward a healthier heart.

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

A Simple, Heart-Supportive Meal Idea

If you’re looking for an easy way to put heart-supportive nutrition into practice, this simple grain bowl is a great place to start. It’s flexible, quick, and works for lunch or dinner. These portions are meant as a starting point. Feel free to adjust based on appetite, preferences, and how your body feels

Simple Salmon & Grain Bowl

  • 3-4 oz cooked salmon (fresh, frozen, or canned all work)
  • ½ cup cooked quinoa, brown rice, or farro
  • 1 cup roasted or sautéed vegetables (such as broccoli, peppers, or zucchini)
  • A drizzle of olive oil and a squeeze of lemon

No salmon on hand? Beans, lentils, rotisserie chicken, or tofu work just as well. The goal is to build a meal that feels nourishing and satisfying, not complicated. Making a meal like this once or twice a week can be a meaningful way to support your heart while keeping meal prep simple and realistic.

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].

How to shift your mindset and change your thoughts

Posted on Updated on by Kate Haslar

The power of transforming your thoughts.

When we set goals at the beginning of a new year it’s important to address our mindset. Part of that is changing our thought patterns so we get different results.

Stopping to think about our thoughts and test them is also key to our mental health and well-being. If you have experienced negative thoughts, feelings of overwhelm or just want to reach new goals there are some specific strategies that can help your brain create new thought patterns.

Three things that can help you transform your thinking are: addressing cognitive distortions, automatic thoughts and limiting beliefs. There are specific things you can do to change the way your brain responds to a thought or trigger.

What is Neuroplasticity?

Neuroplasticity is the brain’s ability to change thoughts. Our brain can reorganize its structure, functions or connections by forming new neural connections in response to internal or external stimuli.

This means your brain can adapt and change. We have the power to create new thought pathways in our brains which will lead to new results.

When we hit a challenge, our brain recalls information stored about or past experiences and uses those memories to determine if the current challenge is a threat, triggering our fight or flight system. We can practice new thoughts so that our brain begins to respond differently to the circumstances we face.

Thoughts that fire together wire together.

The more we connect thoughts together, the more neural connections are formed in our brains to make that thought pattern easier for our brains. For example, if you are starting to weight train and it’s challenging you may think: “This is hard.” If you connect that thought to other thoughts like: “I can’t do this. I’m weak.” the brain will begin connecting the thoughts to that experience. Soon enough your brain connects weights with “I can’t do this. I’m weak.”

But you can change your thoughts! The brain creates about 700 neural pathways each day and you can practice new positive thinking. Here are 3 steps.

 

1. Recognize any thinking errors:

Cognitive distortions are thinking errors we use that give is an altered view of reality. Here are some examples:

  • All-Or-Nothing Thinking: Black and white thinking that allows for no gray areas when evaluating a circumstance. Things are either awesome or awful, you are doing great or you’re “a failure”. The tendency to go to extremes.
  • “Should” statements: Statements to yourself about what you “ought” to do or “should” do. You may also apply these to others. It’s important to test these statements and find out what beliefs they are based on. (ex: “I should have done more.”)
  • Jumping to Conclusions: The tendency to make a judgement based on little information or inaccurate information. This is also “mind-reading”, assuming we know what a person is thinking or intending to do. Then we follow this false conclusion down making up scenarios in our minds.
  • Overgeneralization: Taking one event or fact and generalizing it like when you get one bad grade and that must mean you are a failure or not smart enough.

Begin to notice if any of these pop up in your mind. When you recognize a thinking error, push back and try to see other views of the situations. For example, if you think “I should be able to do this.” Ask: Why? According to who? Push back and then rewrite that statement to be more neutral. “I would like to try this. Everyone makes mistakes and I am using my strengths to try new things.”

2. Address and Change Automatic Thoughts

Automatic thoughts are quick thoughts that pop into your mind in response to a specific trigger. These are thoughts we usually accept as facts. Noticing and writing down your automatic thoughts is a great way to slow down and examine them so you can create a new thought to practice.

When you have a negative thought pop up quickly in your mind in response to a situation, memory or emotion, write it down. Then try to write a new version you can practice that is based in truth. For example, if a friend does not call you back you may have an automatic thought like “They are mad at me. I’m such a bad friend.”

Next time you get upset or have anxious or negative thoughts, take time to write about it when you are calm.

Try this process:

  1. Notice the trigger: Was there a specific situation, interaction or feeling that began the response?
  2. Write down your automatic thought: What was the negative thought that popped up in your mind?
  3. Question it: What evidence contradicts this thought? Does it align with Biblical truth or your values? Why are you believing this thought?
  4. Rewrite it: Create a more balanced, realistic thought you can practice. If you are a Christian, root this thought in the truth of God’s word.

Example:

Trigger: You make a mistake at work or home.
Automatic thought: “”I can’t believe I did that! I’m always messing things up.”
Re-write: “Everyone makes mistakes. I will give myself grace.”

You don’t have to be overly positive when writing your new thought. Just write something that is more truthful and will help you move through the situation. You practice this new thought a few times a week. Put it on a sticky note on your mirror and say it in the morning. Re-train your brain so the next time you hit that same trigger, you will get a different result.

3. Challenge and Change Limiting Beliefs That Keep You Stuck:

In the example above about trying weight training, you can see the statement “I’m weak.” This is an example of a limiting or false belief. It is important to recognize when we have these or when they are driving our behaviors so we can test and change them.

Some common limiting beliefs are: “I’m not enough.” “I can’t do this.” “No one loves me.” “I’m too old.” “I’m a failure.” Statements like these can run through our minds influencing our behaviors and emotions.

To change a limiting belief:

1. Identify it clearly
2. Write it down
3. See how it lines up with Biblical truth or your values.
4. Re-write a new statement that you can practice to re-train your brain.

For example: “I’m weak” can be changed to “I am choosing to take small steps to grow stronger. I have many strengths.”

 “I’m a failure.” Can be changed to “My mistakes don’t define me.”

“No one loves me” can be changed to “I am loved by God. I may not feel connected right now but I am lovable.”

Identifying and changing thoughts and limiting beliefs takes time but the more you practice, the more quickly you’ll be able to recognize and change negative thought patterns.

You can train your brain to connect new thoughts and respond differently to the situations you face. Our brains are created to change and grow new connections. Practicing new thoughts will literally change your brain and your life.

If you need help or want to talk this over with someone, out Healthy Minds program director is available for members to meet with.

Feel overwhelmed, stuck or experience anxiety?

Join Mel for an Anxiety Reset Workshop on February 23rd. Explore ways to rest your spirit, mind and body and get practical tools and tips you can use to “reset” and calm your nervous system.
Learn More Here

About Mel Kistner

Mel Kistner is our Healthy Minds Program Director and is here to offer support, mental health education, workshops, opportunities to build meaningful connections with others and resources to get help when needed. 

Mel Kistner worked for 12 years as a clinical counselor and is a certified Christian Life Coach and a Master Mental Health Coach.

A Softer Start

Posted on Updated on by Kate Haslar

Building Habits That Actually Last

January has a way of showing up loudly.

New routines. Big goals. Messages that suggest now is the time to fix everything all at once. It can feel motivating for a moment—and exhausting just as quickly.

If you’re feeling a mix of hope and hesitation this time of year, you’re not alone. After a full and often demanding December, many people are craving a sense of steadiness more than another plan to follow.

This is where a softer start can help.

Rather than asking, “What should I change?” a more supportive question might be, “What would help me feel a little more grounded right now?”

Why January Can Feel Harder Than Expected

Winter brings shorter days, colder weather, and disrupted routines. Energy can feel lower. Motivation can come and go. When we layer big expectations on top of that, even well-intentioned goals can start to feel heavy.

Lasting habits don’t usually come from pressure. They grow when changes feel realistic and supportive of the life you’re already living.

What a Softer Start Looks Like

A softer start isn’t about doing nothing. It’s about choosing changes that feel doable, not dramatic.

You might try focusing on just one or two anchors in your day—small actions that create a sense of rhythm.

Some ideas to experiment with:

  • Start with one consistent meal. Breakfast is often a good place to begin, but any meal works. The goal isn’t perfection—it’s predictability.
  • Add before you subtract. Instead of cutting foods out, consider what you could add that supports nourishment—fiber, protein, or a warm, satisfying option during colder days.
  • Notice how food supports your day. How does eating regularly affect your energy, mood, or focus? Curiosity is more helpful than judgment.
  • Keep it flexible. Habits don’t have to look the same every day to be effective.

Why Small Changes Matter

Consistency isn’t built through intensity. It’s built through repetition over time.

When habits are small enough to fit into real life—busy schedules, changing energy levels, unexpected stress—they’re more likely to last. And habits that last are the ones that actually support health.

A Gentle Way Forward

January doesn’t need to be about becoming a new version of yourself. It can simply be about caring for the one you already are.

If you’re unsure where to start, pick one thing that feels supportive and try it for a week or two. See how it feels. Adjust as needed. There’s no deadline.

A softer start creates space for steadiness, confidence, and trust in yourself—and that’s a foundation worth building.

Looking for Support for Healthier Habits?

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].

Finding Balance in the Season of Treats

Posted on by Kate Haslar

Practical Ways to Enjoy Holiday Food Without the Guilt

December is full of celebration. The month brings family traditions, office parties, school events, travel, and plenty of opportunities to enjoy special foods. Cookies, charcuterie boards, homemade treats, and festive drinks are everywhere. Instead of feeling torn between enjoying the season and wanting to stay healthy, you can step into December with a plan that supports both.

Healthy living during the holidays is not about avoiding certain foods. It is about navigating the season with intention so you can enjoy the treats you love while still feeling good in your body. Here are practical strategies you can use right away.

Start with a solid foundation.

What you eat earlier in the day makes a bigger difference than most people realize. A breakfast built around protein and fiber helps you stay full longer and reduces the urge to snack mindlessly later. Try Greek yogurt topped with fruit, scrambled eggs with vegetables, cottage cheese with berries, or oatmeal with nuts and a sprinkle of cinnamon. A steady start makes festive foods later in the day feel less overwhelming.

Eat regular meals instead of skipping to “save up.”

Skipping meals before a party is a common habit, but it usually backfires. Extreme hunger makes it harder to make intentional choices and can lead to overeating. A balanced lunch with protein, vegetables, and whole grains helps you arrive at events feeling even, not ravenous.

Use a quick visual approach at buffets and gatherings.

Before filling your plate, pause and take a look at everything available. Pick one or two foods you are genuinely excited to enjoy. Add produce or a lean protein if available, since those foods help your body feel satisfied, and then choose small portions of the richer items. This approach gives you the freedom to enjoy special dishes while still supporting balance.

Have a snack strategy for long days.

December often means running errands, attending performances, and rushing between commitments. Keeping simple snacks on hand can prevent unplanned overeating later. Cheese sticks, apples, nuts, yogurt cups, or whole-grain crackers with peanut butter are easy to carry and help stabilize your appetite until the next meal.

Create a plan for leftovers.

Leftovers can be one of the biggest challenges of the season. Instead of letting them tempt you all week, portion out favorites into single servings, freeze extras, or repurpose them into balanced meals. Turkey can become soup, leftover vegetables can be turned into omelets, and small portions of desserts can be wrapped individually to enjoy mindfully.

Decide what matters most to you.

Every family and workplace has foods that feel special. Identify the treats that truly make the holiday meaningful to you, and give yourself permission to enjoy those without guilt. At the same time, it is okay to pass on foods that you do not genuinely want. Being selective keeps holiday eating enjoyable rather than overwhelming.

Pay attention to pace.

The speed of eating changes how full and satisfied you feel. Slowing down during meals supports comfort, especially with richer foods. Try setting your fork down between bites, pausing for conversation, or taking a sip of water between foods. This gentle shift helps you enjoy the flavors while avoiding the discomfort that often follows rushed eating.

End the evening on a steady note.

If you finish a holiday meal feeling overly full, a short walk, warm herbal tea, or a few minutes of deep breathing can help your body settle. You do not need to “make up” for anything you ate. A small supportive step helps you feel better and transition calmly out of the event.

Make one or two small changes.

Choose one or two strategies that feel realistic for your life and experiment with them this holiday season. Maybe it is having a steady breakfast, or maybe it is choosing the holiday treats you genuinely enjoy instead of sampling everything in sight. Small shifts like these can help you feel more grounded in a season that often feels rushed and chaotic.

The goal is simply to create a little more space for comfort, enjoyment, and well-being in the middle of a very full month. When you approach December with flexible habits and a sense of curiosity instead of pressure, you give yourself room to enjoy your favorite traditions while still feeling good in your body. A balanced approach lets you celebrate fully and step into the new year with confidence rather than guilt.

 

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].

Winter Mental Well-being

Posted on Updated 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. Keep a journal next to your bed to write down stressors if they pop up in your mind and 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].