Nutrition and Wellness – Page 2 – Glacial Community YMCA

Fueling Calm

Posted on August 25, 2025 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:

Whole Grain Toast with Almond Butter
- Whole grains help boost serotonin, and almond butter adds magnesium and healthy fats for calm.
Banana Slices with Peanut Butter
- Bananas provide potassium and magnesium; peanut butter offers protein and a bit of tryptophan.
Greek Yogurt with Cherries or Tart Cherry Juice
- Cherries are one of the few natural sources of melatonin. Yogurt adds protein and calcium.
Cottage Cheese with Pineapple
- Cottage cheese provides casein protein and tryptophan; pineapple may boost melatonin production.
Trail Mix (unsweetened dried cherries, walnuts, and pumpkin seeds)
- A great mix of melatonin, magnesium, and healthy fats. Just watch portion sizes before bed.
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:

Chamomile Tea
- Known for its mild sedative effects, it’s a relaxing pre-bed ritual.
Golden Milk (Warm Milk with Turmeric & Cinnamon)
- Soothing, anti-inflammatory, and easy to digest.
Tart Cherry Juice (unsweetened, 4–6 oz)
- Naturally rich in melatonin—especially helpful for those with disrupted sleep cycles.
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 July 28, 2025 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

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

Nourish Your Mind

Posted on June 5, 2025 Updated on March 10, 2026 by Kate Haslar

How Nutrition Supports Brain Health as We Age

June is Alzheimer’s and Brain Health Awareness Month, a time to highlight the importance of cognitive wellness, especially as we grow older. While there’s no magic pill to prevent memory loss or dementia, research shows that what we eat can have a powerful impact on how well our brains function over time.

In fact, small, consistent dietary choices can help support memory, focus, and overall brain health well into later life. Let’s take a closer look at how nutrition supports cognitive function and explore a few simple steps you can take to keep your brain sharp.

The Brain–Nutrition Connection

The brain is an energy-intensive organ. Although it makes up only about 2% of your body weight, it uses more than 20% of your daily calories. The food you eat becomes the fuel your brain depends on to regulate mood, retain information, and stay alert. Over time, the quality of that fuel really starts to matter.

Studies show that certain eating patterns, like the Mediterranean Diet and the MIND Diet (a blend of the Mediterranean and DASH diets), are associated with a lower risk of cognitive decline and Alzheimer’s disease. These diets focus on whole, nutrient-rich foods and limit processed items that can contribute to inflammation and oxidative stress—two key factors in age-related cognitive changes.

5 Actionable Steps to Support Your Brain Through Nutrition

Add More Plants to Your Plate
Fruits and vegetables, especially dark leafy greens like kale and spinach, and antioxidant-rich foods like berries, are known to protect the brain. These foods help reduce inflammation and fight oxidative stress that can damage brain cells.

Try this: Add an extra serving of vegetables to one meal today. Toss spinach into your eggs or enjoy a side salad at dinner.

Choose Healthy Fats That Support Brain Structure and Function
Omega-3 fatty acids, found in fatty fish like salmon and sardines, support brain structure and communication between cells. These fats are especially helpful for maintaining memory and focus.

Try this: Aim to eat fish twice a week, or sprinkle chia seeds or walnuts on yogurt, oatmeal, or salads.

Fuel Your Brain with Whole Grains
Whole grains like oats, quinoa, brown rice, and whole wheat bread provide steady energy for your brain. Unlike refined grains and sugary snacks, they help regulate blood sugar and support better concentration.

Try this: Swap white bread or pasta for whole grain versions. Choose oatmeal instead of sugary cereal to start your day.

Stay Hydrated for Mental Clarity
Even mild dehydration can affect memory and attention. As we age, our sense of thirst can decline, making it even more important to be intentional about drinking enough fluids.

Try this: Keep a water bottle with you and sip throughout the day. Try infusing water with cucumber, mint, or lemon if you don’t enjoy the taste of plain water.

Be Mindful of Added Sugars and Saturated Fats
A diet high in processed foods, added sugars, and saturated fats has been linked to a higher risk of cognitive decline. Reducing these can help support both brain and heart health.

Try this: Trade sugary drinks for unsweetened iced tea or sparkling water. Snack on almonds or fruit instead of cookies or chips.

Bonus Tip: Feed Your Brain with Connection and Movement

Food matters, but it isn’t the whole picture. Regular exercise, quality sleep, and social connection all play important roles in brain health. The YMCA offers group fitness classes to keep your body active, social activities that foster a sense of community, and mental health programs to support emotional well-being. These programs don’t just benefit your body—they give your brain a boost too.

Final Thoughts

There is no single food that will guarantee perfect memory. But there is strong evidence that consistent, healthy eating habits can help protect your brain over time. By choosing whole foods, staying hydrated, and making time for movement and connection, you are taking meaningful steps toward a sharper, healthier mind.

This June, take one small action to support your brain. Whether it’s adding a veggie to your lunch, drinking an extra glass of water, or joining a group exercise class at the YMCA, it all adds up.

Your brain—and your future self—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

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

For your spirit, mind, and body

Posted on May 28, 2025 Updated on March 10, 2026 by Kate Haslar

Last August, Cindy joined the Y with her sister, Sally, knowing that taking care of themselves would help them face the struggles of the winter season with more strength and support. Cindy’s husband, Richard, soon joined as well. At the Y, we want to support the whole self — spirit, mind, and body — and for Cindy, that’s made all the difference.

Cindy is open about her mental health journey, sharing that depression has been a part of her life — but the Y has helped tremendously, giving her the tools, routine, and motivation to manage it. “When I don’t go, I’m down,” she says. “I feel better when I’m here.” Even small things have made a big difference — like starting a meditation practice through an app recommended by instructor Lea, or finding calm in Greg’s QiGong class. Greg also shares wellness resources – Cindy has enjoyed trying his fermented dairy recipe at home.

In the first couple of months after joining, Cindy completed the Sprint8 Challenge and began noticing positive changes. She lost 10 pounds, felt stronger and more mobile, and was encouraged by being able to do things she hadn’t in years— like reaching over to give herself a pedicure. In the past, Cindy struggled to stick with a workout plan for more than a month — but nearly a year later, she’s still staying active. She enjoys doing the Egym and classes like Yoga and QiGong, “It’s about the whole body, not just movement.”

One of the most meaningful parts of Cindy’s journey has been the relationships she’s formed. Instructors like Lea, Greg, and Angie check in, encourage her, and create spaces where she feels seen. “Angie is a motivator. She’s inspiring just being herself,” Cindy says. She also enjoys time with her “puzzle people” — fellow members who gather outside the Ehlinger Center to work on a shared puzzle, piece by piece, when time allows. Cindy and Richard come to the Y together every Monday, Wednesday, and Friday. After their workout on Friday, they unwind in the massage chairs.

Recently, the couple bought a camper, and with three young grandkids, Cindy says staying active helps her feel ready to keep up with them — just one more reason the Y has become such an important part of her life. “I don’t think any home gym could do what this place does,” Cindy says. “It’s the classes, the people, and all the little things that make it feel like home – and when you’re struggling, that kind of support means everything.”

“I don’t think any home gym could do what this place does,” Cindy says. “It’s the classes, the people, and all the little things that make it feel like home - and when you’re struggling, that kind of support means everything.”

We’d love to hear your Y story!

How Parents Can Help Kids with Depression and Anxiety

Posted on May 28, 2025 Updated on March 10, 2026 by Kate Haslar

Signs to Watch For and Ways to Support

Mental health challenges are increasingly common among children and teens today. Research shows that 1 in 6 U.S. teenagers have a mental health condition. As a parent, this can be heartbreaking—and overwhelming. But the good news is, depression and anxiety are treatable and your support can make a difference.

In this blog, we’ll walk through the key signs of anxiety and depression in kids and teenagers, and practical ways you can help if your child is struggling.

Recognizing the Signs: What to Look For

Children don’t always have the words to express how they feel, so mental health issues often show up through behavior. Signs are things we can visibly notice like changes in behaviors, expressions of mood and differences in routine. Symptoms are what the child or teenager is experiencing inside like thoughts and emotions. They can also have physical symptoms of mental health challenges. Our mental health is impacted by our brain health. Hormone changes, nutrition, sleep schedules, vitamin deficiencies and screen time can impact the brain’s ability to regulate mood.

Depression and anxiety can look different in kids verses adults. For example, we may see irritability instead of sadness more in a child with depressive symptoms and inattention and stomach aches before we know about a child’s anxious thoughts.

Here are some common signs of anxiety and depression in children and teens:

Signs of Depression

Persistent sadness, crying, or hopelessness

Irritable mood (children may display irritability instead of sadness)

Loss of interest in activities they once enjoyed

Significant Changes in eating or sleeping habits

Low energy or fatigue

Difficulty concentrating

Feelings of worthlessness or guilt

Talking about death or suicide, even jokingly

Increased restlessness

Signs of Anxiety

Excessive worry or fear about school, friends, health, or the future

Avoiding situations that make them nervous (school, social events, bedtime)

Physical symptoms like stomachaches, headaches, or fatigue with no clear cause

Irritability or restlessness

Trouble sleeping or frequent nightmares

Perfectionism or extreme fear of making mistakes

Possible panic attacks

Difficulty concentrating

If your child is experiencing any of these symptoms for more than a couple of weeks, it’s important to take it seriously. It’s important to have the child evaluated to rule out medical issues and get the help needed if a mental health challenge is present.

When to Get Immediate Help

If your child expresses suicidal thoughts or shows signs of self-harm, seek help immediately. Call 911, go to the nearest emergency room, or contact a crisis hotline such as: 988 Suicide & Crisis Lifeline (U.S.): Call or text 988 Your child’s safety comes first.

Call or Text 988

What Parents Can Do: Ways to Support Your Child

Supporting a child with mental health challenges takes patience, empathy, and a proactive approach. Here are some practical steps:

Open the Door to Conversation

Start by letting your child know you’ve noticed they’re not acting like themselves, and that you’re there to listen—without judgment.

“I’ve noticed you seem really down lately. I just want you to know I’m here if you ever want to talk about what’s going on.”

Keep the conversation open-ended and resist the urge to jump in with solutions right away. You might also want to suggest another trusted adult they could talk to.

Validate Their Feelings

Avoid dismissing their worries or saying things like “you’re overreacting” or “just cheer up.” Instead, acknowledge their feelings as real and important. When anxiety and depression arise due to physical imbalances, they can’t just “stop worrying”. When our brain is depleted, thoughts and emotions can be very difficult to control and manage.

“That sounds really tough.” Or “Thanks for telling me. That must be so hard to be dealing with.”

Validation helps kids feel seen and understood—an essential step in healing.

Offer Hope with Facts

Mental health challenges and disorders are treatable. The body and brain can be balanced and kids and teens can learn new patterns of thinking and new ways to express and cope with emotions.

Say something like, “Anxiety is often physical too. Many people get help and can get freedom from anxiety, like the symptoms you are experiencing.”

Or: “It sounds like you may be experiencing signs of a mental health challenge, which is treatable. Some people find that a doctor, counselor or health practitioner can help them evaluate and treat what’s going on. Let’s find ways to help you with your signs and symptoms. You are not alone.”

Help Them Build Healthy Routines

Encourage habits that support mental health:

Regular sleep and wake times

Nutritious meals (eating healthy fats, proteins and produce while avoiding sugar, caffeine and processed foods.)

Physical activity (30 minutes of increased heart rate can really help the brain)

Limited screen time

Time outdoors

Relaxation practices

Even small changes in routine can help improve mood and reduce stress.

Be a Calm and Consistent Presence

Your child may not always express it, but knowing you’re a safe, steady presence can be incredibly comforting. Try to remain patient, especially during emotional outbursts or periods of withdrawal. When a child is having an outburst or anxious moment, help them calm physically, get food or rest. Then when the child is calm you can address any behavior concerns at that time.

When we experience intense anxiety, we activate the fight or flight system and our ability to think logically is impaired while our body focuses on the perceived danger. Helping a child or teen name things they can see, hear and feel in the environment they are in will help them ground more in the present moment. You can also ask them to name a list of concrete things like states, superheroes, colors or a sport’s team roster. Teaching simple breathing techniques regularly will also help a child or teen in these moments be able to recall the deep breathing and calm their system more quickly.

Understand the Role of Screen Time and Social Media

Today’s kids are growing up in a digital world, and while technology offers many benefits, too much screen time—especially on social media—can negatively impact mental health. Constant exposure to curated images, online comparison, cyberbullying, or the pressure to be “always on” can lead to increased anxiety, low self-esteem, and even depression. Excessive screen use also interferes with sleep, physical activity, and face-to-face interactions, all of which are crucial for emotional well-being.

Screen time also impacts our dopamine levels and cortisol, making it hard for our bodies to rest and maintain a stable mood. Researchers have found “that dependence on smartphones, frequent messaging, and protracted fear about not receiving back messages, particularly before bedtime, are likely associated with mood swings, suicidal thoughts, and self-injury.”(Read more here.)

Encourage balance by setting screen time limits, creating device-free zones (like bedrooms or family meals), and having open conversations about how online experiences make your child feel. Modeling healthy tech habits as a parent can also go a long way.

Seek Professional Help

If your child’s symptoms persist or worsen, don’t wait to get help. A pediatrician, school counselor, or licensed therapist can offer guidance, diagnosis, and treatment options. Therapy—particularly cognitive behavioral therapy (CBT)—is highly effective for both anxiety and depression in children and teenagers.

Anxiety and depression can often be related to a vitamin deficiency (including B12, D, Folate which are needed to produce and maintain serotonin and dopamine.), health issue including but not limited to slow thyroid, poor gut health, food allergy, shifting hormone levels or other health or genetic issues. It’s important to see a practitioner who will evaluate what may be going on and get to the root of the symptoms. There are many health issues that can impact mental health and may have similar symptoms.

Every individual is unique and the information in this blog is meant to be a guide and not professional advice. Your child or teenager may have different signs or symptoms. Consult a professional when evaluating these symptoms.

You Don’t Have to Have All the Answers

Supporting a child with anxiety or depression isn’t about fixing everything—it’s about showing up, staying connected, and getting help when needed. You’re not alone, and neither is your child.

By being observant, compassionate, and proactive, you’re already doing one of the most important things: letting them know they don’t have to go through it alone.

Over the years working as a therapist and a coach, I have seen first hand that anxiety and depression are treatable. When our bodies are balanced, we are rooted in truth and find new ways to express and manage thoughts, behaviors and emotions we can thrive. As a parent, I also have found prayer and making sure I have support is essential in supporting my family members with mental health challenges. Healing and freedom from mental health challenges come when we address the spirit, mind and body in community.

Mel Kistner, Healthy Minds Program Director

In January, the YMCA welcomed Mel Kistner as the Healthy Minds Program Director. Mel brings 12 years of experience as a clinical counselor and is a certified Christian Life Coach and Master Mental Health Coach.

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.

Better Together

Posted on May 19, 2025 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

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

Take Care of Your Mental Health

Posted on May 6, 2025 Updated on May 13, 2025 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

Contact her at [email protected]

Hydration Guidelines for Optimal Performance and Recovery

Posted on April 23, 2025 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

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

A Knockout Success for Active Older Adults

Posted on March 17, 2025 by Kate Haslar

When Group Ex Coordinator, Leighann Moll, introduced the Guard Up boxing program to the Y in 2017, it quickly gained popularity, expanding across multiple time slots with additional coaches stepping in to meet demand. In 2024, Leighann and instructor Sarah Sandkuhler saw an opportunity to adapt the program for the Active Older Adults (AOA) community. Inspired by the buzz around The Golden Bachelor, they launched Golden Glove Guard Up, a version of the small-group training program tailored for active older adults.

Among the first participants were Colleen and Mark Sasso, who were eager to take on a new fitness challenge. The smaller class size and full-body workout immediately appealed to them, and they quickly became dedicated participants, encouraging others to give it a try.

Now in their second year of the program, Colleen and Mark say, “We are much stronger- physically, mentally, and socially. Since the class is small, we’ve bonded with our group. We encourage each other, check in, and even meet outside of the Y!”

Golden Glove Guard Up is designed to challenge both body and mind. Participants work on balance, coordination, and cognitive exercises as they punch a heavy bag in sequences that require focus and precision. Mini breaks allow members to regroup, catch their breath, and encourage one another—creating a supportive atmosphere.

For Colleen and Mark, working out together has made the Y feel even more like home. “It’s fun to find an activity we can do as a couple,” Colleen says. “We’ve made some great friends since our retirement, and the Y feels like our community. It’s a great feeling when people know us and say hello. Our workouts help us maintain strength to remain independent. Plus, our group is always there to support one another—we even send cards when someone is going through a tough time.”

With Golden Glove Guard Up now offered twice a week, the program continues to grow, proving that it’s never too late to try something new. For older adults looking to stay active, engaged, and independent, Colleen and Mark are proof that finding the right workout—and the right community—can make all the difference.

"We are much stronger- physically, mentally, and socially. Since the class is small, we’ve bonded with our group. We encourage each other, check in, and even meet outside of the Y!"

We’d love to hear your Y story!

New Healthy Minds Program to Support Mental Wellness

Posted on March 11, 2025 Updated on March 10, 2026 by Kate Haslar

Mental well-being is just as important as physical health, yet many struggle to find the right support. That’s why we are launching Healthy Minds, a new initiative dedicated to helping individuals build resilience, develop life-readiness skills, and navigate life’s challenges with confidence.

“At the Y, we are committed to supporting the whole person—spirit, mind, and body,” said Jess Mieling, Branch Executive Director at Pabst Farms. “Mental health is essential to overall well-being, and Healthy Minds will provide valuable tools and connections to help our community thrive.”

In January, the YMCA welcomed Mel Kistner as the Healthy Minds Program Director. Kistner brings 12 years of experience as a clinical counselor and is a certified Christian Life Coach and Master Mental Health Coach “I’m excited to help educate, connect, and equip our members with the tools they need for mental and emotional well-being,” says Mel. “My goal is to shape Healthy Minds into a program that helps people better understand mental health, build meaningful connections, and create lasting positive habits.”

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 is also 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.

We invite you to be part of this movement.

Stay tuned for upcoming Healthy Minds workshops, events, and parent trainings. To learn more, suggest topics, or seek support, contact Mel Kistner at [email protected].

Help Shape the Healthy Minds Program