Category: Nutrition and Wellness

Essential Nutrients for Active Aging

Posted on by Katie Anderson

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. 

Maintaining an active and healthy lifestyle is important to support independence and vitality as we age. In this blog post, we’ll examine essential nutrients that promote active aging and offer simple ways to incorporate these nutrients into your diet.

Calcium: Essential for bone health, calcium becomes even more crucial for seniors to prevent bone density loss. Enjoy a cup of low-sugar yogurt or milk as a mid-morning snack. Add a sprinkle of cheese to your omelet or have a glass of calcium-fortified orange juice with breakfast.

Vitamin D: Supports bone health and immunity; its significance increases with age due to reduced skin synthesis. Bask in some morning sunlight or enjoy grilled salmon for lunch. For a tasty treat, have a bowl of vitamin D-fortified cereal with milk as an afternoon snack.

Fiber: Vital for digestion and heart health, fiber aids in maintaining a healthy digestive system. Start your day with a fiber-rich breakfast by adding berries and ground flaxseeds to your oatmeal or whole-grain cereal. Snack on crunchy carrots and hummus or grab a handful of mixed nuts to boost your fiber intake.

Potassium: Regulates blood pressure and heart health; seniors may need more to counteract age-related changes. Opt for potassium-rich fruits and vegetables, like a sliced banana in your morning cereal or yogurt. Enjoy a lunchtime salad with spinach, tomatoes, and grilled chicken, sprinkled with almonds.

Vitamin B12: Crucial for nerve function and cognitive health, B12 absorption can decrease with age. Have a scrambled egg with avocado for breakfast or a tuna salad sandwich for lunch. Enjoy a handful of almonds or a serving of vitamin B12-fortified cereal for a quick snack.

Omega-3 Fatty Acids: Supports heart and brain health, especially valuable for cognitive function in seniors. Add a tablespoon of ground flaxseeds to your smoothie, or sprinkle walnuts on your salad for some omega-3 goodness. Consider incorporating grilled salmon, mackerel, or sardines into your dinner rotation.

Protein: Vital for maintaining muscle mass and strength, protein becomes even more important for seniors to counteract age-related muscle loss. Enjoy low-sugar Greek yogurt topped with chopped nuts for a protein-packed snack. Make a tasty quinoa salad with black beans and diced vegetables for a satisfying lunch. For more protein-boosting meal and snack ideas, check out my previous blog post, How Much Protein Do I Really Need? 

Want to learn more about how to nourish your body for active aging? Sign up for my Cooking for One class at the Pabst Farms YMCA on Friday, Sept 15th at 10:45 AM. $25  Register online or at the member services desk.

A Healthy Recipe…

Avocado Toast by Sara Dow

Ingredients:

  • 1-2 slices of whole grain bread (I like Ezekial 4:9 bread found in the freezer section at most grocery stores)
  • ½ a medium avocado
  • ½ tsp everything bagel seasoning

Preparation:

Toast the bread. Mash the avocado.  Top the toast with mashed avocado and everything bagel seasoning.   Enjoy as a snack, or top with a scrambled egg and crumbled feta cheese for a heart-healthy meal.

Yield: 1 serving

Nutrition: Whole grain bread provides a rich source of dietary fiber, while avocado packs heart-healthy monounsaturated fats and potassium. Add an egg and cheese for a boost of protein, vitamin D, and calcium.

Check out this Resource… 

The National Institute on Aging (NIA) is a division of the U.S. National Institutes of Health (NIH) dedicated to research on aging. The NIA website provides reliable, evidence-based information on aging, health, and wellness. Check out their Healthy Meal Planning Tips and free Printable Shopping List.

Website:  https://www.nia.nih.gov/health/topics/healthy-aging

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].

Acting FAST to Make a Difference

Posted on Updated on by Katie Anderson

When medical emergencies happen at the Y, there is a team of staff that show up to support the member or guest. More than a dozen of our staff are Emergency Medical Responder (EMR) trained and all of our Aquatics, Wellness and Manager on Duty staff have CPR and First Aid certifications.

In late June, our staff was put to the test. Christine is a long time member of the Y. She started doing our new Strength and Balance class earlier this spring lead by one of our Personal Trainers, Jody Arndt. After class Jody noticed that something was not quite right with Christine. “I noticed Christine sitting at the table … and I went over there and then right away she said ‘I don’t feel well.’ She was very confused. That’s not like her at all – she’s very sharp.”

Jody called for the Manager on Duty and several other staff came to assist. After a few questions, the Manager on Duty called Emergency Medical Services for their support and Christine was transported to the hospital. It was later determined that she had a stroke.

Christine made a strong recovery and was discharged to go home and to return to the Y. She is back in Strength and Balance class. Christine reflected on the whole experience: “I can’t say enough about Jody and the staff – I can’t be more thankful for how this was handled, because I believe that the fast response to something that was not normal probably saved my brain. I’m very thankful for that.”

Stroke effects more than 795,000 people in the US each year. Do you know what to look for when it comes to stroke warning signs? The American Stroke Association has an easy acronym to help you remember. Use the letters F.A.S.T to spot a Stroke.

F = Face drooping – does one side of the face droop or is it numb?

A = Arm Weakness – is one arm weak or numb?

S = Speech difficulty – is speech slurred?

T = Time to call 911 – stroke is an emergency and every minute counts. Note the time when any of the symptoms first appear.

In addition you may look for, confusion, trouble seeing, trouble walking, severe headache, or numbness. You can learn more about stroke, stroke prevention and symptoms you can look for at the American Stroke Association.

From Iron to Zinc: Essential Vitamins and Minerals for an Active Lifestyle

Posted on by Katie Anderson

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].

Mental Health Awareness Month

Posted on Updated on by Katie Anderson

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.

Play Like a Kid Again: Adult Recess

Posted on Updated on by Katie Anderson

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.

Fuel Your Fitness with Bananas: Debunking the Myths

Posted on Updated on by Katie Anderson

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.

As a fitness nutrition specialist and personal trainer at the YMCA, people often ask me about the best foods to support overall health and athletic performance. One question that’s been trending is: are green bananas better than ripe ones? Some people even wonder if they should eat bananas at all. In this post, we’ll dive into the benefits of both green and ripe bananas and dispel some myths along the way.

Green Bananas: Prebiotic Powerhouses

First, let’s talk about why green bananas are so popular. Green bananas are unripe bananas that contain resistant starch. Resistant starch is a type of carbohydrate that resists digestion in the small intestine and acts like fiber in the large intestine. Foods containing resistant starch help regulate blood sugar levels, support healthy digestion, and promote feelings of fullness. However, some people find green bananas harder to digest and may cause bloating or other digestive discomfort.

While green bananas are a great source of resistant starch, many other foods offer similar benefits. Some examples include cooked and cooled potatoes, beans, lentils, green peas, and cashews. All these foods contain resistant starch, fiber, and other nutrients which support healthy digestion and blood sugar control.

Ripe Bananas: Sweet and Nutritious

So, what about ripe bananas? Are they bad for you compared to their green counterparts? Absolutely not! Ripe bananas are packed with essential vitamins and minerals like potassium, which regulates fluid balance, vitamin C, which supports your immune system; and vitamin B6, which is vital for brain function and hormone production. Ripe bananas are also easier to digest than green bananas and provide quick energy for physical activities.

Bananas: The Sweet Truth

While bananas sometimes get a bad rap for being high in sugar, the natural sugar found in bananas comes packaged with fiber, which helps slow down its absorption into the bloodstream.  If you’re concerned about the impact of bananas on your blood sugar levels, try pairing them with a high-protein or high-fiber food.

For instance, you could enjoy a banana with a handful of almonds or a slice of whole-grain toast with almond butter. Not only will this help slow down the absorption of sugar, but it’ll also give you an extra boost of protein and fiber to help keep you full and satisfied.

Bananas: Breakfast and Snack Ideas

  • Breakfast: Top oatmeal or yogurt with banana slices or spread whole wheat toast with nut butter and banana slices for a boost of energy to jump-start your day.
  • Pre-workout snack: Eat a ripe banana with a tablespoon of almond butter or a small handful of almonds 30-60 minutes before your workout. The natural sugar in the banana will provide a quick boost of energy, while the healthy fats and protein in the almonds offer sustained energy and support post-workout recovery.
  • Post-workout snack: Blend a ripe banana with Greek yogurt, chocolate milk, and frozen berries. This will provide an outstanding balance of carbs, protein, and antioxidants to support muscle recovery and reduce inflammation post-workout.

Performance Nutrition Workshop

If you want to learn more about how to fuel your workouts, register for my performance nutrition workshop. You’ll receive evidence-based guidelines for pre- and post-workout nutrition, recipes, and practical tips for incorporating real foods into your diet to support optimal performance and recovery.

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.

Email Sara

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

Posted on by Katie Anderson

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

National Nutrition Month: Small Changes, Big Impact on Quality of Life

Posted on by Katie Anderson

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.

March is National Nutrition Month in the United States, a time to focus on the importance of healthy eating habits and the impact they have on our overall health and well-being.  Eating a nutritious diet can help us achieve and maintain a healthy weight, prevent chronic diseases, and boost our energy levels. But did you know that nutrition can also play a crucial role in improving our quality of life?

A healthy diet can help us feel better physically and mentally. When we eat well, our bodies have the fuel they need to function properly. This means we have more energy to get through our day and can perform better in both physical and mental tasks. Additionally, a balanced diet can help improve our sleep patterns, leading to better rest and overall mood.

In addition to the physical benefits, proper nutrition can also help improve our mental health. Certain nutrients, such as omega-3 fatty acids and B vitamins, have been linked to improved cognitive function and mood. Eating a diet rich in fruits, vegetables, whole grains, and lean proteins can also help reduce inflammation in the body, which has been linked to depression and other mental health issues.

Making small changes to your diet can have a big impact on your overall quality of life. Start by incorporating more fruits and vegetables into your meals, opting for whole grains over refined grains, and choosing lean proteins such as fish, chicken, and beans.  Snack on nuts and seeds instead of processed snacks, and drink plenty of water throughout the day to stay hydrated.

It’s important to note that healthy eating is not about strict diets or deprivation. It’s about finding a balance that works for you and making sustainable changes to your eating habits over time. Start by setting small goals for yourself, such as eating a vegetable with every meal or swapping out sugary drinks for water and tea. Celebrate your successes along the way and don’t be too hard on yourself if you slip up.

National Nutrition Month is a great time to start focusing on your eating habits and how they impact your quality of life.  Make a commitment to yourself to prioritize nutrition and take small steps towards a healthier lifestyle.  Your body and mind will thank you!

A Healthy Recipe…

Chickpea and Cannellini Soup by Sara Dow (gluten and dairy free)

Ingredients:

  • 2 Tbsp extra virgin olive oil
  • 1 cup carrots, peeled and chopped
  • 1 cup celery stalks, chopped
  • 1 cup yellow onion, chopped 
  • 1 cup frozen corn
  • 1 tsp fine sea salt
  • 2-3 garlic cloves, minced
  • 1 (32 oz) box of vegetable broth
  • 1 can (15 oz) chickpeas (aka garbanzo beans)
  • 1 can (15 oz) cannellini beans (or other white bean), rinsed and drained
  • 3 cups baby spinach
  • ½ cup grated parmesan cheese (omit for dairy-free)

Preparation: 

Heat oil in a large pot over medium heat. Add carrots, celery, onion, corn, and salt and sauté until softened, about 5 minutes. Add garlic and sauté for 1 minute. Add broth, chickpeas, and cannellini beans. Bring to a boil, then turn heat to low, and simmer covered for 20 minutes. Add the spinach. Ladle into soup bowls and top with grated Parmesan (if using). Add salt and pepper to taste. Pair with whole grain bread and fruit for a well-balanced meal.

Yield: 6 – 1 cup servings.  Store leftovers in the fridge for 3-4 days or in the freezer for up to 3 months.

Nutrition: Broth is nourishing, hydrating, and soothing. Garlic and onions have antibacterial properties to help fight germs. Spinach and carrots are loaded with vitamin C. Chickpeas and cannellini beans are high in protein to support immune function and muscle tissues repair and fiber to promote gut health.

Check out this Resource… 

The Produce for Better Health Foundation (PBH) is committed to helping people enjoy happier, healthier lives by eating more fruits and vegetables every day. Check out their website for free resources including fruit and vegetable nutrition, storage and handling guides, inspiration and recipes, and insights and tips from experts.

To read more posts like this one, be sure to visit our main blog page at www.glcymca.org/blog.

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

Mediterranean Diet on a Budget

Posted on by Katie Anderson

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.

The Mediterranean diet is widely recognized as one of the healthiest dietary patterns in the world. It’s rich in fruits, vegetables, whole grains, legumes, and healthy fats and low in processed foods and saturated fats. This eating pattern has been associated with numerous health benefits, including reduced risk of heart disease, stroke, and some cancers, improved weight management, and overall health. 

My last blog post shared tips for getting started with a Mediterranean diet. However, many people are intimidated by the idea of following the Mediterranean diet because they think it is expensive and difficult to maintain on a budget.  This is a common misconception, and with a few simple tips and tricks, it’s possible to follow the Mediterranean diet without breaking the bank.

Plan your meals in advance.  Planning your meals in advance is a great way to stay organized and avoid impulse buys. Make a grocery list of all the ingredients you need for the week and stick to it when shopping. This will help you save money by avoiding impulse purchases and reducing waste.

Shop in-season produce. Buying in-season produce is a great way to save money and get fresh, flavorful ingredients. In-season fruits and vegetables are cheaper than those out of season because they are more readily available. Check out this guide to see what fruits and vegetables are in season.

Buy in bulk. Buying in bulk is a great way to save money on staples like grains, legumes, and nuts. These ingredients can be stored for long periods.  Check out this USDA guide for storing dried goods.

Cook at home.  Cooking at home is one of the best ways to save money while following the Mediterranean diet. Homemade meals are usually healthier and less expensive than eating out. Plus, you have complete control over the ingredients and can easily adjust portions to fit your budget.

Use leftovers.  Leftovers are a great way to stretch your food budget further. Consider doubling the recipe when you cook so you have enough for another meal. You can also freeze leftovers for a quick and easy meal later in the week.

Substitute expensive ingredients. If a recipe calls for an expensive ingredient, consider substituting it with a more budget-friendly option. For example, you can use canned or dried beans instead of fresh ones or substitute olive oil with a cheaper alternative like avocado oil.

Grow your own herbs and spices. Consider growing your own herbs and spices at home to save money and get fresh, flavorful ingredients.  Check out the PBS Let’s Grow Stuff website for fun and simple videos designed to help beginner gardeners learn the tools of successful vegetable and herb gardening.

Avoid highly processed foods. Highly processed foods are often high in unhealthy fats, sugars, and salt and can be expensive. Instead, focus on whole, unprocessed ingredients like fruits, vegetables, whole grains, and legumes.

Following these tips and tricks can help you enjoy the benefits of a Mediterranean diet without breaking the bank.  Start by incorporating more fresh, whole ingredients into your diet today and enjoy the many health benefits of the Mediterranean diet!

Questions?  Drop me a line at [email protected]

To read more posts like this one, be sure to visit our main blog page at www.glcymca.org/blog.

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

Guide to Healthy Food Donations

Posted on Updated on by Katie Anderson

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.

The winter holiday season is one of the busiest times of the year for food banks, and nonprofits are feeling the pinch of rising food prices even as demand soars. A 2020 survey by consumer reports found that 1 in 5 American shoppers visited a food pantry, food bank, or community distribution center.

If you’d like to help this holiday season, consider donating a non-electric can opener (a practical, often-overlooked item) along with any of the following nutritious, nonperishable food items.

Healthy Foods to Donate:

  • Spices (black pepper, cayenne pepper, etc.) and dried herbs (rosemary, basil, oregano, etc.)
  • Low-sodium canned beans (such as black, kidney, cannellini), black-eyed or chickpeas
  • Oatmeal (old-fashioned rolled oats), brown rice, & quinoa
  • Pasta: whole grain, lentil, chickpea
  • Low-sodium spaghetti sauce, canned tomatoes, and low-sodium soups/stews.
  • Peanut or almond butter
  • Whole wheat crackers and tortillas
  • Granola bars (low-sugar KIND, nature valley simple nut, & and nature valley protein bars)
  • Unsweetened applesauce cups and canned fruit in 100% juice or water
  • Canned meat (tuna, salmon, & chicken)
  • Low-sodium chicken and vegetable broth
  • Low-fat powdered milk and shelf-stable unsweetened almond milk
  • Olive oil, canola oil, & cooking spray

Tips for Donating:

  • No glass
  • Avoid jumbo-sized products
  • Check the expiration date and do not donate expired items
  • If possible, call your local food bank and ask if there are any specific items they need

In 2021, 53 million people turned to food banks and community programs for help putting food on the table. To learn more about the impact of hunger in your community and find resources to help, visit feedingamerica.org.

If you’d like to donate to the YMCA’s annual Thanksgiving food drive, you can bring items Nov 1-15th to the Pabst Farms or Watertown branch. 

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