February is American Heart Month, and as a leading community-based organization dedicated to improving the nation’s health, the Marshalltown YMCA-YWCA offers the following tips from the United States Department of Agriculture (USDA) to help families in Central Iowa reduce the amount of sodium in their diet.
- Think fresh: Most of the sodium Americans eat is found in processed foods. Eat highly processed foods less often and in smaller portions—especially cheesy foods, such as pizza; cured meats, such as bacon, sausage, hot dogs, and deli/luncheon meats; as well as ready-to-eat foods, like canned chili, ravioli and soups. Fresh foods are generally lower in sodium.
- Enjoy home-prepared foods: Cook more often at home—where you are in control of what’s in your food. Preparing your own foods allows you to limit the amount of salt in them.
- Fill up on veggies and fruits—they are naturally low in sodium: Eat plenty of vegetables and fruits—fresh or frozen. Eat a vegetable or fruit at every meal.
- Adjust your taste buds: Cut back on salt little by little—and pay attention to the natural tastes of various foods. Your taste for salt may lessen over time. Additionally, keep salt off the kitchen counter and the dinner table and substitute spices, herbs, garlic, vinegar or lemon juice to season foods.
- Boost your potassium intake: Choose foods with potassium, which may help to lower your blood pressure. Potassium is found in vegetables and fruits, such as potatoes, beet greens, tomato juice and sauce, sweet potatoes, beans (white, lima, kidney), and bananas. Other sources of potassium include yogurt, clams, halibut, orange juice and milk.
Classes: Aqualates, Senior aqua, moving & stretching, preschool swim lessons
Hobbies and Interests: Gardening (flowers & veggies), stampin’ up (making cards), sewing, reading, watching birds at the bird-feeder.
Favorite Thing About Being an Instructor:
Adult Instructor: being able to help others get stronger, helping those with similar physical issues (fibro arthritis), realize that they’re not alone; supporting one another and making new friends.
Kid Instructor: watching them go from not being to swim to swimming by themselves, seeing their face light up when they accomplish a task and the way they make me laugh. I love to listen to them talk and tell me their stories.
Fun Fact: I have four kids; two boys and twin girls, two cats and a dog. I was raised in Denver, CO. I love dark chocolate and sci-fi books and movies.
Whether you want to improve athletic performance, compete in powerlifting, or just get strong, there may be a reason for you to begin powerlifting.
10 reasons to start today!
#1 – Powerlifting is the safest style of weight lifting
While all weight lifting (and exercise for that matter) has an element of danger, powerlifting is relatively safe. Why? Because it rewards proper form. If you are powerlifting with the goal to set a personal best, your form absolutely must be spot-on. In bodybuilding, with the goal to fatigue muscles so they grow bigger (rather than focusing on the weight itself,) proper form isn’t essential and is sometimes thrown out the window.
With that ideal form, you are less likely to get injured.
#2 – Increase bone density
All resistance training will increase your bone density. Stronger bones help you avoid osteoporosis when you’re older.
Powerlifting, with its focus on heavier weights, should theoretically be the best training to improve your bone health.
#3 – Develop Full-Body Strength
When you do powerlifting exercises properly, each one is a full-body exercise. Each exercise requires you to drive power from your lower body through your upper body. Learning this technique is very useful for lifting heavy objects in real life (that you’d never be able to lift using your muscles in isolation.)
It’s no secret that most endurance sports do not develop full-body strength.
#4 – Improve Athletic Performance
Unlike in bodybuilding, the strength and power gains from powerlifting will actually help you in sports. For starters, you’ll end up running faster and jumping higher. With some on-bike work, you’ll be pushing those big gears easier than ever.
Play football? You’ll be able to tackle bigger players and/or run through anyone in your way. Play basketball? You’ll jump high enough for any rebound.
#5 – It’s simple
There are three lifts. You learn those lifts, then you do them. That’s it. While there are plenty of finer details for each lift, it’s easy to get the basics down quickly.
This is essential for anyone who already participates in skill-intensive sports (mountain biking, for instance) that takes up a lot of time and energy.
#6 – It’s rewarding
It feels great to see your weight totals go up every single week! It’s actually common to see steady gains if you’re on a good program.
With every little gain, you’re motivated to keep training. You don’t have to wait months or years to see progress – it’s almost instant gratification!
#7 – Build muscle
Though you aren’t doing a wide variety of exercises designed to enhance specific body parts, you’re still going to build some muscles and look good.
#8 – Build self-confidence
Confidence in yourself is essential for so many things in life. Being more confident will bring you more success in life.
As a powerlifter, there’s something empowering about grabbing hold of a heavy, loaded barbell and ripping it off the ground or heaving it into the air!
#9 – Practically everyone can do it
If you have a gym membership, you can do it. No fancy machines are necessary! You don’t have to be able to run a marathon or anything like that.
#10 – It’s fun to be strong
Being strong is just plain fun. You can do all sorts of neat stuff that you normally wouldn’t be able to do if your only training was for endurance sports.
As diabetes rates continues to rise, few Central Iowa residents know they are at risk
[November 2017] – During National Diabetes Awareness Month, the Marshalltown YMCA-YWCA is encouraging residents in Central Iowa to learn their risks for prediabetes and type 2 diabetes and to take preventive steps to potentially reduce their chances of developing the disease.
Statistics from the Centers for Disease Control and Prevention (CDC) show that more than one in three Americans (84 million people) has prediabetes. Prediabetes is a condition in which a person’s blood glucose is elevated, but not high enough for a diabetes diagnosis. Only 10 percent of those with prediabetes know they have it but with awareness and simple actions, people with prediabetes may prevent the onset of diabetes.
“As one of the leading community-based charities committed to improving the health of our community, the Y wants all people to understand their risk for prediabetes and steps to take to avoid developing type 2 diabetes,” said Heidi Draisey, Marshalltown Y Health & Wellness Coordinator. “Developing type 2 diabetes not only puts a tremendous strain on our health care system, but impacts the lives of millions of people and their families each year.”
Individuals can assess their risk for prediabetes and type 2 diabetes by taking a simple test at YMCA.net/diabetes. Through this assessment, visitors can also learn how lifestyle choices and family history help determine the ultimate risk for developing the disease. Several factors that could put a person at risk for type 2 diabetes include race, age, weight and activity level. If a person is at risk, a diabetes screening conducted by a physician can confirm a diabetes or prediabetes diagnosis.
The Marshalltown YMCA-YWCA is helping to improve health through programs and services for all ages. The YMCA’s Diabetes Prevention program helps participants reduce their risk for developing type 2 diabetes.
For more information call 641-752-8658 or click here to learn about Health & Wellness programs at the Y.
Dear Marshalltown YMCA-YWCA Members,
Thank you for being a valued member of the Y Family! At the Y, we’re dedicated to building healthy, confident, connected and secure children, adults, families and communities. Every day, our impact is felt when an individual makes a healthy choice, when a mentor inspires a child and when a community comes together for the common good.
As an ongoing member, we would love your thoughtful perspective on how we’re doing. We have created a survey designed specifically for ongoing members. It will only take you a few minutes to complete, and it is completely confidential and anonymous.
If you are randomly selected to complete the survey, you will be receiving a questionnaire from our survey provider, Seer Analytics. Your survey will be sent from email@example.com beginning on October 19th, 2017 and includes a link to the survey that you can complete online. We hope you will take a few moments to share your personal Y experience with us -- the highlights as well as the opportunities we have to improve our support of your goals.
If you need assistance please do not hesitate to speak with me or any member of our YMCA staff team.
We thank you in advance for your time and thoughts.