Category: Nutrition and Wellness

Sara is an ACE Certified Personal Trainer and Fitness Nutrition Specialist for the YMCA. In 2018, Sara was inspired by the YMCA community to go back to school and pursue her dream of becoming a Registered Dietitian Nutritionist (RDN).  Her monthly blog posts feature evidence-based nutrition information, healthy recipes, and member Q&As. 

Fuel Your Adventures: Delicious and Nutritious Travel Snacks

Are you ready for summer travel? It’s the season of exciting adventures, but let’s not forget about nutrition on the go. In this blog post, we’ll explore a variety of delicious and nutritious travel snacks that will keep your energy levels high and your mind sharp.

6 Whole Food Options for Healthy Travel:

• Whole fruits: Apples, pears, bananas, and cuties are perfect for on-the-go and don’t require refrigeration.
• Unsalted nuts: Choose single-serve packets for convenience and portion control. Opt for unsalted varieties if you’re watching your sodium intake.
• Bell peppers: Snack on red, yellow, and orange bell peppers—they’re 92% water and an ideal in-flight snack to combat dehydration.
• Baby carrots: Pre-washed and fuss-free, you can grab pre-portioned packets in the produce aisle, or portion them yourself for added convenience.
• Dry roasted edamame: A plant-based protein powerhouse, find it in the snack aisle or purchase online from com. It stays fresh for weeks in an airtight container.

3 Prep Ahead Powerhouse Snacks:

• 2-Ingredient Energy Bite: Combine 1 ½ cups honey-roasted nuts and 1 ½ cups pitted Medjool dates in a food processor and blend until a dough forms. Roll into 1-inch balls. Freeze in advance for easy packing.  These will keep all day at room temperature.  Store in the fridge for 3-5 days or in the freezer for 2-3 months.
• Roasted Chickpeas: Toss chickpeas with olive oil and spice blend, then bake @400 for 30 minutes for a crispy snack. Keep for 2-3 days in an airtight container.
• Homemade Trail Mix: Customize your own mix with two parts dried fruit with one-part nuts. Add seeds like pumpkin or sunflower and include a whole grain element such as popcorn or whole wheat cereal for a fiber boost.

6 Grab and Go Options:

No Time to Prep? No problem! Grab one of these nutritious options commonly found at gas stations and airport kiosks:

• KIND bars: Wholesome snack bars with natural ingredients and less added sugar than most.
• String cheese: A convenient option packed with protein, calcium, and vitamin D.
• Trail mix: Choose a fruit and nut mix with minimal added sugar. Check the ingredient label for this information.
• Boiled egg: An inexpensive and filling snack with high protein absorption.
• Single Serve Hummus or Guacamole cups: Plant-based protein from chickpeas or heart-healthy fats from avocados. Pair with veggies for a balanced and nourishing snack.

Do you have a favorite healthy travel snack? I’d love to hear from you! Drop me a line at [email protected] to share.

About Sara Dow

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].

Sara is an ACE Certified Personal Trainer and Fitness Nutrition Specialist for the YMCA. In 2018, Sara was inspired by the YMCA community to go back to school and pursue her dream of becoming a Registered Dietitian Nutritionist (RDN).  Her monthly blog posts feature evidence-based nutrition information, healthy recipes, and member Q&As. 

Did you know your diet is as important as exercise for achieving your fitness goals? In fact, fueling your body with key vitamins and minerals can improve your athletic performance, help prevent injuries, and speed up recovery. This blog post will explore the essential vitamins and minerals that every active individual should incorporate into their diet. Let’s dive in!

• B vitamins arecrucial for converting food into energy and supporting athletic performance. Fortified cereals, salmon, chickpeas, peanuts, and almonds are all great sources of B vitamins. Incorporating these foods into your diet can boost your energy levels, helping you power through tough workouts.
• Vitamins C and E, Beta-Carotene, and Selenium protect your cells from exercise-induced damage and boost your immune system.Bell peppers, sweet potatoes, apricots, nuts, coconut, and dates are all excellent sources of these nutrients. By incorporating these foods into your diet, you can recover more quickly from your workouts and reduce your risk of illness, enabling you to maintain a consistent exercise routine.
• Calcium and vitamin D help to maintain strong bones and are especially important for high-impact exercises like running or jumping.Good sources include seafood, dairy, fortified soy milk, and orange juice. Incorporating these foods into your diet can reduce your risk of injury and support optimal bone health.
• Zinc is essential for tissue growth and repair, boosts your immune system, and reduces inflammation. Add almonds or pumpkin seeds to your oatmeal or nut butter toast to boost this mineral. Incorporating these foods into your diet supports faster recovery after workouts and helps keep your body strong and healthy.
• Magnesium is crucial for energy production and muscle function, yet many people are deficient in this mineral. Boost your intake by incorporating magnesium-rich foods such as dates, cashews, peanuts, salmon, milk, and dark chocolate. You’ll improve your energy levels, reduce your risk of muscle cramps, and enhance your overall athletic performance.
• Iron is essential for producing energy and supplying oxygen to muscle cells. Good sources include meat, poultry, beans, eggs, edamame, and fortified cereal. Even a small iron deficiency can negatively affect athletic performance, so prioritize this nutrient and give your body the fuel it needs to perform at its best!

What About Supplements? While supplements can be helpful in certain situations, whole foods are the best source of nutrients for your health and athletic performance. If you take supplements, choose third-party tested products for quality and safety. Be sure to inform your doctor of any supplements you take, as they can interact with common medications, including birth control. Stay informed and make smart choices for your health!

A Healthy Recipe…

Coconut Cashew Bites by Sara Dow

Ingredients:

• 1 cup Medjool dates, pitted
• 1 cup unsweetened coconut
• 1 cup raw, unsalted cashews
• ¼ tsp fine sea salt (omit if using salted cashews)

Preparation:

Combine dates, coconut, and cashews in a food processor and blend until smooth.  Roll into 1” balls. Store in the refrigerator for 3-5 days, or in the freezer for up to 1-2 months.

Nutrition Information: Cashews are a great source of protein, healthy fats, and antioxidants. Dates are packed with fiber, potassium, and other essential nutrients that can help regulate blood sugar levels and improve digestion. Unsweetened coconut is rich in medium-chain triglycerides (MCTs), which are easily digested and used as a quick source of energy.

These ingredients make for a delicious and nutritious snack that can help boost energy levels and support overall health. Enjoy!

Check out this Resource… 

NCAA.org is a valuable resource for active exercisers seeking information on sports, fitness, and college athletics. It offers a wealth of reliable information and resources on topics such as sports medicine, nutrition, and rules and regulations for college athletes.  Check out this great fact sheet on fueling for recovery.

About Sara Dow

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].

In honor of Mental Health Awareness Month in May, our Y is encouraging community members to care for themselves and others.

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, as well as a core component of our identity.

The Y supports the mental health of individuals and communities in all the work we do to help people reach their full potential—whether that’s teaching life skills to youth in our summer camps, supporting our staff, or helping people achieve their best physical health. This type of non-clinical support is called “community care” and includes:

• Understanding mental health as something we all have—it is how we think, feel, and act.
• Applying positive self-care practices routinely.
• Engaging in conversations in a genuine way, with empathy and the intent of building meaningful relationships.
• Modeling emotion regulation, co-regulation, and effective coping skills.
• Recognizing signs that someone may be struggling.

Through this work, we can reduce the risk and impact of mental illness, provide early intervention, and support the process of healing and recovery. We also provide a critical bridge to formal mental health care providers when needed.

Everyone can play a role in mental health community care. This month you’ll see stories from our Y staff about why mental health is important to them how how they practice self-care to better their mental health.

If you have a story about how the Y contributes to your mental health, email Laura.

Remember the fun of recess time as a kid? Playing kickball, capture the flag or four-square with friends, learning to double-dutch to the beat of the jump rope hitting the pavement, or chasing classmates in a game of tag…no matter what the activity, the sheer exhilaration of joyful play was the very best.

It was this childlike nostalgia that inspired Dawn Liddicoat, Director of Heath and Wellness for the Watertown Area YMCA, to bring back that familiar feeling of being a kid again, by offering Adult Recess for members and guests at the YMCA.

Adult Recess is a chance for adults to come to the Y and experience a night of pure fun, with the opportunity to do things like play games and cards, ping pong, foosball, wallyball, pickleball, or other sports in the gym.

Whether it’s participating in a round of Giant Jenga, playing musical chairs, or challenging your opponent to a jump rope contest, adults are encouraged to let loose and act like a kid again.

YMCA member and Adult Recess enthusiast, Katie VanDerLinden, had this to share about joining in on all the action, “So much socializing is stagnant, this gets us up and moving and interacting. Everyone gets to play; all abilities and we just have good old-fashioned fun.”

Most participants agree that Adult Recess offers them a safe and sane environment with positive peer pressure to move their bodies, make new friends and simply have a blast while doing so. The Y is happy to provide support for those in the community looking for a social outlet that promotes a healthy lifestyle. In a world where being a grown up is hard, we could all benefit in taking some time to play like a kid again.

Sara Dow is a ACE Certified Weight Management and Fitness Nutrition Specialist. She is also a ACE Certified Personal Trainer and Small Group Trainer at the Y. Twice a month, her blog posts will feature nutrition education, a healthy recipe she has tried and loves, and tips to help you achieve your health goals, as well as answers centered around a nutrition question from a Y member.

From Soy to Coconut: Which Plant-Based Milk is Right for You?

Going plant-based is becoming increasingly popular, and it’s not just about cutting out meat. Many people are also choosing to switch to plant-based milk, such as soy, almond, oat, and coconut milk. What are the benefits of each, and how do they differ from one another? Let’s explore.

Soy Milk

Soy milk is one of the most popular plant-based milk options, and for good reasons. It is the only plant-based milk nutritionally equivalent to dairy milk under the USDA Dietary Guidelines for Americans, 2020-2025.

Dairy, including fortified soymilk, provides essential nutrients like calcium and vitamin D that are crucial for bone health. If you’re curious about these nutrients and their roles in the body, check out this article from the Bone Health and Osteoporosis Foundation. 

Almond Milk

Almond milk is an excellent option for those looking for a low-calorie milk alternative. It is low in calories and fat, making it a good choice for those watching their weight. Almond milk is also a good source of vitamin E. This antioxidant can help protect against several forms of cancer and cardiovascular disease.

Oat Milk

Oat milk provides a great fiber source, making it an excellent choice for supporting digestive health. Research has also shown that oat milk can help lower cholesterol levels and reduce the risk of heart disease due to its beta-glucan content, a soluble fiber that can lower LDL (harmful) cholesterol levels. Oat milk’s natural sweetness and creamy texture make it a versatile ingredient suitable for everything from baking to adding to coffee or tea.

Coconut Milk

Coconut milk is a good source of medium-chain triglycerides (MCTs), a type of fat that can be easily converted into energy by the body.  MTCs have been shown to offer potential health benefits, including improved cognitive function, weight loss, and reduced risk of heart disease. Keep in mind, coconut milk is high in saturated fat, so it should be consumed in moderation.

Did you know that many plant-based milks are loaded with added sugar? It’s true! Before you reach for that carton, be sure to check the nutrition label for any added sweeteners. To keep your sugar intake in check, consider choosing unsweetened varieties instead.

A Healthy Recipe … or five 😊

Check out these delicious and healthy drinks you can make at home using plant-based milk and herbal teas:

Spiced Chai Latte: Brew a cup of black chai tea and mix with a cup of unsweetened almond, soy, or oat milk. Add in a sprinkle of cinnamon, nutmeg, and cloves, and sweeten with a touch of honey or maple syrup if desired.

Turmeric Golden Milk: Combine a cup of unsweetened coconut milk with a teaspoon of ground turmeric, a pinch of black pepper, and a teaspoon of honey or maple syrup. Heat on the stove until warm and frothy.

Matcha Latte: Whisk a teaspoon of matcha powder into a cup of unsweetened soy milk, almond milk, or coconut milk. Sweeten with honey or maple syrup to taste.

Peppermint Mocha: Brew a cup of peppermint tea and mix with a cup of unsweetened chocolate almond milk.  Sweeten with a touch of honey or maple syrup if desired.

Lavender Latte: Brew a cup of lavender tea and mix with a cup of unsweetened oat milk. Sweeten with honey or maple syrup to taste.

Check out this Resource… 

Check out HerbList, a free app developed by the National Institute of Health (NIH), for evidence-based information on popular herbs like ginkgo, turmeric, and kava.  With HerbList you can quicly check for potential herb-drug interactions, safety, and side effects. The app is available for download on iPhone, iPad, and Android devices from the Apple App Store or Google Play.

Empower yourself with knowledge!

About Sara Dow

Hi, I’m Sara and I am passionate about helping people improve their quality of life through the knowledge and practice of good nutrition.  

In 2018, I was inspired by the YMCA community to go back to school and pursue my dream of becoming a registered dietitian. I am now in my senior year, double majoring in Nutrition and Dietetics at Kansas State University.  I am excited to share with you what I am learning. 

Email Sara

Sara Dow is a ACE Certified Weight Management and Fitness Nutrition Specialist. She is also a ACE Certified Personal Trainer and Small Group Trainer at the Y. Twice a month, her blog posts will feature nutrition education, a healthy recipe she has tried and loves, and tips to help you achieve your health goals, as well as answers centered around a nutrition question from a Y member.

Heart disease is the No. 1 killer of women and claims more lives each year than all cancer combined. The good news is that dietary and lifestyle changes can significantly reduce your risk of heart disease. To celebrate American Heart Month, I’m sharing a two-part series highlighting the Mediterranean diet — a world-renowned dietary pattern known for its heart health benefits. 

What is the Mediterranean diet?

The Mediterranean diet isn’t so much a strict meal plan as it is a lifestyle. It is based on the traditional dietary pattern of those living in the Mediterranean region, where heart disease rates are the lowest worldwide. The Mediterranean dietary pattern includes:

• minimally processed, fresh, and local plant foods (including vegetables, fruits, whole grains, nuts, and legumes)
• olive oil 
• fish twice a week (especially heart-healthy salmon, sardines, mackerel, and albacore tuna)
• cheese, yogurt, and poultry in moderation
• limited amounts of red meat and processed foods
• red wine in moderation

What are the Health Benefits of a Mediterranean diet?

One of the most well-studied dietary patterns, numerous studies reveal benefits including reduced risk of cardiovascular disease and type 2 diabetes, longer lifespans, and better quality of life. U.S. News and World Report recently ranked the Mediterranean diet as the best overall diet for the sixth year. 

Pregnancy:

A new study published in December 2022 found that women who followed the Mediterranean diet most closely during conception and early pregnancy had a 21 percent reduced risk of pregnancy complications and preterm birth. 

How do I get Started?

As with any healthy dietary pattern, the most significant gains come with consistency. Here are a few ways to incorporate the Mediterranean diet into your lifestyle. Pick one or two to start and gradually add. Remember, small steps over time lead to lasting results.  

• Aim to eat 5 servings of fruits and vegetables per day. Start the day with an extra serving of fruit by adding berries or banana slices to your oatmeal, cereal, or yogurt. Keep an apple, cutie, banana, or ¼ cup of dried fruit in your car, desk drawer, or gym bag. Pair with a handful of almonds (23 = a 1 oz serving) for a heart-healthy snack.
• Replace refined grains with whole grains. If you usually buy white rice, try brown rice instead. If you typically purchase enriched bread, look for 100% whole wheat. Replace all-purpose flour with white whole wheat when baking. This simple swap increases your protein by 15% and boosts fiber, vitamins, and minerals.  
• Increase your intake of healthy fats such as olive oil, avocado, nuts, and seeds. Replace vegetable oil with extra virgin olive oil as your primary cooking oil. Top your salad with a drizzle of olive oil and balsamic vinegar, and replace croutons with a sprinkle of nuts or seeds.  
• Include legumes such as lentils, chickpeas, and beans in your diet. Try replacing half the ground beef in spaghetti, sloppy joes, or chili with brown lentils. This swap adds plant-based protein and stretches your food dollars further since lentils cost far less than meat. Try chickpea pasta (yes, that’s a thing!) instead of traditional pasta.
• Eat fish and seafood at least twice a week. Salmon, sardines, mackerel, and albacore tuna are exceptionally high in heart-healthy omega-3 fatty acids. Stock up on fish during Lent sales. Frozen fish will stay fresh for up to eight months.
• Limit your consumption of red meat and highly processed foods such as sausage, bacon, and hot dogs. Choose poultry instead or lean cuts of beef and pork with the word “loin” or “round” in the description. For ground meat, look for 90% to 96% lean. 
• Use herbs and spices to flavor your food. Salt-free blends like Mrs. Dash provide flavor without sodium. Add a splash of lemon juice or balsamic vinegar to brighten the flavor of almost any dish.
• Eat meals with family and friends whenever possible. Eating socially is a traditional Mediterranean habit that can make mealtimes more enjoyable and satisfying. Consider designating one meal a week (“Together Tuesday”) or month to share with friends.

The Mediterranean diet provides a balanced blend of nutrients and adequate protein, so typically there are no substantial risks associated with following it. Still, it is always good to consult a doctor or registered dietitian before making significant changes to your diet. 

A Heart Healthy Recipe…

Savory Slow Cooker Lentils by Sara Dow

Ingredients:

• 1-2 Tbsp extra virgin olive oil
• ½ cup brown rice 
• ¾ cup dried green or brown lentils
• 1 can petite diced tomatoes (I like oregano, basil & garlic seasoned from ALDI) 
• 2 cans of water (4 cups)
• 1 tsp dried oregano
• 1 tsp fine sea salt
• 2-3 fresh garlic cloves

Preparation: 

Place ingredients in a slow cooker. Cook on high for 3 hours or low for 5 hours. Top with crumbled feta for a Mediterranean flavor profile or shredded cheddar or parmesan cheese for an Italian twist. Store in the fridge for 3-5 days.

Yield: 6 – 1 cup servings

Nutrition: Lentils are a great source of plant-based protein and fiber, which helps to lower cholesterol and promote heart and gut health. Brown rice is a whole grain packed with essential vitamins and minerals. Tomatoes provide vitamin C and lycopene, both powerful antioxidants that boost the immune system and reduce cancer risk. Garlic is a natural antimicrobial that boosts immunity and supports heart health. 

Check out this Resource… 

The American Heart Association offers a free digital recipe book, Shop Smart Eat Smart, with simple healthy heart recipes. They also provide resources for healthy eating, including meal planning, storage, food prep, and cooking skills.  

Heart Health Grocery Store Tours at Metro Market

I am hosting heart-health-focused guided grocery store tours in February at Metro Market. Register online or stop by member services to sign up today! Questions? Drop me a line at [email protected] 

About Sara Dow

Hi, I’m Sara and I am passionate about helping people improve their quality of life through the knowledge and practice of good nutrition.  

In 2018, I was inspired by the YMCA community to go back to school and pursue my dream of becoming a registered dietitian. I am now in my senior year, double majoring in Nutrition and Dietetics at Kansas State University.  I am excited to share with you what I am learning. 

Email Sara