Our Week 13 Challenge is: Celebrate and keep going!!! You did it! You’ve completed your 90 day challenge and that is a reason for celebration.
It takes 90 days to build a habit.
You can keep going!
Prepare for roadblocks. Don’t let the roadblocks detour you. One thing – skipping a workout, overindulging in dinner – isn’t going to ruin your healthy habits. It’s all about balance and making better choices, consistently.
Create your next plan.
Reflect on what worked, what didn’t. create your plan for the next 90 days.
Our Week 12 Challenge is: Walk 10,000 steps every day.
The CDC recommends at least 10,000 steps per day.
Dr. Gerald Harmon, vice president of medical affairs at Tidelands Health, says moderate and low-impact exercise such as walking, biking or swimming for about 20 minutes three time a week is all that’s needed to achieve valuable health benefits.
“Walking is such great exercise,” he says. “You move your arms and legs and you work your lungs every time you take in a breath.”
Ideas to add steps to your day
Take a walk after meals. Walking after each meal is a great way to burn calories while aiding in digestion. Taking short walks after your meal can help get in your steps for the day, as well as help lower your blood sugar levels. Start incorporating 5-minute walking after each meal this and see how you feel!
Take a work walk. Rather than sit while you have a meeting, make it a walking meeting! Walk in person or on the phone with a coworker to be productive while you’re getting the healthy benefits of walking!
Take short 5 and 10 minute walking breaks throughout the day. Get up! Get moving! You don’t have to move for 30 minutes all at the same time – research shows incremental movement throughout the day gives you the same health benefits.
Stretching is vitally important to help you move with ease as you age. Failing to stretch regularly can compromise flexibility, which can affect quality of life later on or result in injury during strenuous activity and exercise.
The American College of Sports Medicine recommends stretching at least 2-3 times per week. However, adding just 15 minutes of stretching each day can improve flexibility, posture, and relaxation.
Free and open to the public, this annual event features a day of fun-filled activities to celebrate kids being kids.
The YMCA of Coastal Carolina is hosting the Y’s annual Healthy Kids Day® on April 29, 2023 from 10am – 1pm at all three branch locations in Myrtle Beach, Pawleys Island, and Georgetown. This free, annual event features a variety of family-friendly activities to encourage healthy kids, healthy families and a healthy start to the summer season.
About Healthy Kids Day
Healthy Kids Day is the Y’s national initiative to improve the health and well-being of kids and families. For over 30 years, YMCAs across the country bring their members, kids, and community together by moving and learning, creating healthy habits they can continue while they’re away from the classroom during our annual Healthy Kids Day! Following a year filled with numerous changes and uncertainty, Healthy Kids Day is a reminder to families that we can help ensure all children have access to the key ingredients to reach their full potential, even during out-of-school time
Days
Hours
Minutes
Seconds
Saturday, April 29, 2023
FREE
10:00am – 1:00pm
All Three Locations: Georgetown, Pawleys Island, and Myrtle Beach
Tidelands Health Georgetown Family YMCA Activities
Bounce Barn Inflatables
Arts & Crafts
Smoothie King Food Truck
HTC
Georgetown EMS (fire and rescue)
Sheriffs Dept.
DJ
Hugs for Horses
Love on a Leash
Humane Society
Games
Tidelands Health Pawleys Family YMCA Activities
10 – 11 am: Kids Fit Medley including yoga, Zumba, drumming and more!
11:15 am -12 pm: Balance Bike Workshop
12:00 pm: Pickleball Clinic
Bounce Barn Inflatables
Arts & Crafts
Kids Yoga
Kids Zumba
Pickleball for kids
Toddler & preschool obstacle course
Claire Chapin Epps Family YMCA Activities
Coastal Carolina University Women’s Soccer Team, Dance Team, Basketball Team, and Golf Team will teach soccer drills, dance routines, golf skills, and basketball drills
Family Zumba Classes
Generation POUND, a dancing drumsticks class
A Flying Disc Toss with Bobbie Ruswinckel
Myrtle Beach Fire Department will set up an obstacle course
Myrtle Beach Police Department
Wonderworks
Palmetto Literacy Council
Freedom Readers
EdVenture Myrtle Beach
Bounce Barn Inflatables
Arts & Crafts
Laminated Child ID cards created and provide by NY Life Insurance Company
Thank you to our generous sponsors!
Become a Sponsor
We also have community sponsorships available for businesses who would like to sponsor the event. All proceeds benefit financial assistance and programs for families in need at the Y.
Vendor Application
Come showcase your business in this fun filled community day event at the YMCA of Coastal Carolina!
Please submit your information to be considered to be a vendor at our Healthy Kids Day. We will follow up with you with details and a confirmation agreement!
The Power Thru Parkinson’s program is expanding to Claire Chapin Epps Family YMCA in April
Tidelands Health Pawleys Family YMCA offers a Power Thru Parkinson’s, a Parkinson’s disease management program. In April, this program will expand to the Claire Chapin Epps Family YMCA in Myrtle Beach.
The Power Thru Parkinson’s program is a 60-minute group exercise class offered to anyone with Parkinson’s Disease, parkinsonisms, or a movement disorder that will benefit from repeptitive, exaggerated, patterns of movement. Each class is composed of 10 to 12 exercises set up as stations ranging from strength training, balance and neuromotor training, as well as cardiovascular and stretching.
Michelle Dowd, Clinical Services Director for the Tidelands Health Pawleys Family YMCA, explains, “To give you an idea of how we run each class, we begin with a ten minute full body warm-up. After we complete the warm-up we will get set at our station which runs for two minutes and 45-seconds and there is a 45-second water break between each one. Participants are frequently reminded to take a water break when they need it whether it is the specified break. Once we have completed our station work we end class with full body stretches and hand-eye coordination word games.”
Incorporating exercise has been proven to improve motor disorders and nonmotor disorders in people with Parkinson’s Disease. Furthermore, providing the chance to take part in physical and cognitive exercises in a group setting challenges the person to use muscles, pathways, and expressions they may otherwise shy away from.
Power thru Parkinson’s Demonstration Classes
March 20, 2023 from 11:30 a.m. – 12:15 p.m.
March 27, 2023 from 11:30 a.m. – 12:15 p.m.
The Claire Chapin Epps Family YMCA will be launching the program in April. Community members with Parkinson’s are invited to join two demonstration classes to learn more about the program. Classes will be offered on March 20 and 27, 2023 from 11:30 a.m. – 12:15 p.m.
Community members interested in the Power Thru Parkinson’s program may call or visit the Claire Chapin Epps Family YMCA or the Tidelands Health Pawleys Family YMCA for more information. The website is www.coastalcarolinaymca.org
Claire Chapin Epps Family YMCA
5000 Claire Chapin Epps Drive Myrtle Beach, SC 29577 843-449-9622
Tidelands Health Pawleys Family YMCA
12965 Ocean Highway Pawleys Island, SC 29585 843-237-2205
By Dawn Jackson Blatner, RDN in partnership with Eggland’s Best
March is National Nutrition Month, and Eggland’s Best has provided us with recipes that highlight the importance of healthy meals and snacks to keep little ones energized throughout the day. Follow the directions below and enjoy!
OATMEAL SNACK BARS
Prep Time: 5 minutes
Cook Time: 25 minutes
Yield/Total Servings: 16 snack bars
Ingredients:
2 Eggland’s Best eggs
1 mashed ripe banana (about 1/2 cup)
1/4 cup maple syrup
1 teaspoon vanilla extract
2 cups rolled oats
1/2 cup almond flour (or whole wheat flour)
1/4 cup mini dark chocolate chips
1 teaspoon baking powder
1/2 teaspoon sea salt
1/2 teaspoon cinnamon
Instructions:
Preheat oven to 350 degrees F.
In a bowl, whisk Eggland’s Best eggs, mashed banana, maple syrup & vanilla.
In another bowl, mix together oats, flour, chocolate chips, baking powder, salt & cinnamon.
Add the egg mixture (wet ingredients) to the oat mixture (dry ingredients) and stir.
Spread batter into an 8×8 baking pan lined with parchment paper.
Bake for about 25 minutes, or until set in middle and golden around edges.
Let cool and cut into 16 squares.
Allergy Info: vegetarian, dairy-free, whole grain
Nutrition Info:
Serving size: 1 snack bar
Calories: 100
Total Fat: 4.5g
Saturated Fat: 1.5g
Trans Fat: 0g
Cholesterol: 20mg
Sodium: 110mg
Carbohydrate: 14g
Dietary Fiber: 2g
Added Sugar: 3g
Protein: 3g
BREAKFAST EGG BOXES
Prep Time: 10 minutes
Cook Time: 10 minutes
Yield/Total Servings: 5 breakfast boxes
Ingredients:
5 Eggland’s Best eggs
5 whole grain English muffin halves, toasted
2.5 cups grapes
5 ounces cheese, cut into cubes
Instructions
1. Add Eggland’s Best eggs to a pot of water and bring to a boil.
2. Reduce heat, simmer for 10 minutes and remove eggs.
3. Put eggs into a bowl of ice-cold water for 2 minutes, peel and cut each in half.
4. Evenly split all the ingredients between 5 containers.
5. Cover containers and store in fridge for up to 5 days.
Additional Notes:
Time Saver: Use ready-to-eat Eggland’s Best Hard-Cooked Peeled Eggs.
Fun Tip: Try other Breakfast Egg Box variations such as hard boiled EB egg + whole grain toast + orange wedges + almondsORhard boiled EB egg + whole grain frozen waffle + strawberries + nut butter.
Allergy Info: vegetarian, no added sugar, whole grain
By Dawn Jackson Blatner, RDN in partnership with Eggland’s Best
Post a snack list on the fridge
Have a list posted on the fridge of available and healthy snacks so it’s more likely everyone will choose those nourishing options when hunger hits. Snacks that have protein + produce are great options such as an Eggland’s Best hard-cooked egg + cucumbers, nut butter + celery, cheese stick + apple, edamame + orange slices, or yogurt + berries.
2. Play “Try It Tuesday”
Trying new foods is such a great way to get a wide variety of nutrition and create more adventurous eaters. Make Tuesday theday each week to open everyone’s mind & palate to try a new snack, a new side dish, a new recipe, or even just take a bite of a new fruit or veggie.
3. Team up in the kitchen
Cooking together makes it feel more fun and when kids play a role in prepping, they are more likely to enjoy the meal. Teaching kids how to cook is a valuable life skill that you can start teaching at any age, it’s never too early or late. And bonus, the better kids get in the kitchen, the less work it ends up being for parents!
4. Count the color on your plate
One of the best ways to eat better is by adding more colorful fruits & veggies to meals and snacks. So have kids count the colors on their plate and the more colors the better. Take it to the next level and create a family chart to track the colors eaten through the week or month!
5. Learn the superpowers of each food group
Each food group does powerful things in your body. And when kids (and adults) focus on the superpower benefits of food, it becomes more meaningful and fun to choose nourishing options. For example:
Protein foods like Eggland’s Best eggs, chicken, and beans help grow and repair muscles.
Fruits & veggies give us vitamins & minerals to protect our cells.
Whole grains like whole wheat, oats, and brown rice give us energy.
Fats like nuts, avocado, and olive oil support our organs.
6. Create a water station
Staying hydrated helps keep us healthy and energized. Keep a pitcher of water that’s easy to see on the counter or in the fridge. And nearby have cups/water bottles and some slices of cucumbers, lemons, limes, oranges, mint, and/or berries so kids can create their own special flavor combos. Keeping water available and fun encourages the whole family to drink more of it.
7. Give everyone their own day of the week
To help make dinner a peaceful, complain-free zone, give each family member a day of the week that they pick what’s for dinner. It makes planning easier and kids love having a say in what they are eating. Pro-tip: Even when kids ask for mac & cheese, chicken nuggets, or pizza, you can make those classics healthier by rounding out the meal with plenty of veggies.
8. Make dinner a digital detox
Enjoy meal time without phones, games, or TV. It creates more mindful meals and more connection and conversation. Need help coming up with what to talk about, read the next tip!
9. Create a bowl of conversation starters
Sometimes it can be difficult to come up with things to talk about at the dinner table, so write questions on pieces of paper, put them in a bowl, and each night grab one or two to help get the conversation flowing. Questions like “What was the best part of your day, What was the funniest thing you heard/saw today, If you got one wish from a genie what would yours be?”
This week’s #healthyhabits challenge is: Focus on serving sizes. Read the labels. Fill up on heart-healthy foods first.
“The goal is to eat more fruits, vegetables, whole grains and healthy proteins,” says Jamie Kandora, clinical nutrition manager at Tidelands Health. “Limit your intake of processed foods and reduce your consumption of foods with added sugars and saturated fats, which have been shown to increase the risk of cardiovascular and other disease.”
Focus on small changes. Limit the opportunities to cheat on your healthy habit goals. Make a meal plan to be prepared to avoid setbacks.
Hey there YMCA community! We hope you have been enjoying all of our Healthy Habit tips and challenges. Our new #HealthyHabits challenge we have for you is to try Cooking at Home! We all know that having a consistently healthy diet is important, but why? The CDC states that keeping to a healthy diet can boost your immunity, maintain your weight, and even help you live longer.
One of the best ways to ensure you are getting a balanced diet is by cooking at home. When you eat out at a restaurant, there are always added ingredients and calories that you have no control of. When you cook for yourself, you know exactly what you are consuming! When you cook at home you are reducing the amount of
Fat
Salt
Processed foods
Deep frying
This month, we challenge you to cook at home. Although cooking can seem like a huge task, it can be as simple or complex as you make it! Here are a few tips and tricks to help you take control of your diet at home!
Plan your meals. Make sure you have a game plan for the week when you go grocery shopping since cooking on a whim can be very difficult. It can be frustrating when you don’t have the proper ingredients prepared! Preparing some dishes can be time consuming, so planning out recipes according to your schedule can be super helpful!
Start fresh. Home cooked meals start with you! Making healthy decisions at the grocery store translates to making healthy decisions when cooking. When shopping, make sure you are buying fresh fruit and meats and avoiding processed goods or pre-made frozen meals.
Cook nonstick. Using nonstick cooking equipment can reduce the need for cooking with oil. If you do need something to cook with, try liquids like wine or juices instead of butter and oil. This can help reduce your fat intake as well as calories per meal.
Add herbs. Although salt is a quick fix for spicing up a meal, sodium is not always good for you. Too much salt in your diet can lead to conditions like heart disease or high blood pressure. To avoid use of salt, add dried herbs instead for flavor.
Stock with staples. Cooking can create incredibly unique dishes. However, many dishes start with similar ingredients. Staple ingredients can be used in many recipes and help you create basic healthy dishes. Healthline recommends these 15 staple items to always have in your kitchen: https://www.healthline.com/nutrition/healthy-staples#The-bottom-line
Try a new cookbook. Yes, we need food to eat. But cooking is an exciting opportunity to try new things as well as experiment with old recipes! Trying out new recipes is a great way to introduce new foods into your diet. Although there are plenty of online recipes out there, here are a few healthy recipes that take under 20 minutes! https://www.eatingwell.com/gallery/13723/20-healthy-meals-you-can-make-in-20-minutes/
Eat your vegetables. Did you know that it is recommended that vegetables take up 50% of your plate? Vegetables provide great sources of nutrients and fiber and can reduce the risk of heart disease and cancer. However, no one vegetable can provide all your needed nutrients, so it is super important to mix up the vegetables you are eating. Try to base your meals off a vegetable (ex: make noodles out of squash for spaghetti night or make a colorful salad the base for your protein).
Prioritize protein. Protein is vital in growing, development, and keeping your bones and muscles healthy. It also can help energy and satisfaction after meals last longer. Although protein is traditionally thought of when it comes to meat, you can also find large amounts of protein in seafood, beans, tofu, and nuts! There are plenty of ways to prepare your meals with protein!
Remember that it is easier to gradually change your diet. Change does not happen overnight! By altering your dietary habits little by little, you will ease yourself into a healthier lifestyle. Hopefully with the help of this challenge, you can find new ways to prepare your at-home meals that are both delicious and healthy!
Cardio is very important for your overall health. While it strengthens your bones and muscles, cardio also improves your cardiovascular health and reduces your chances of certain diseases. However, switching up your cardio routine can give certain muscles a break while effectively burning calories. There are plenty of new cardio machines you can try!
This week is the perfect time to switch up your routine! Trying new things is exciting and fitness classes are the perfect place to start. No matter the skill level, group exercise classes push you to move your body in fun ways. Some classes you might like more than others, but the only way to find out is to try one!
Due to the impending Tropical Storm and potential weather conditions overnight, in order to keep our members and staff safe, all YMCA of Coastal Carolina center locations will delay opening hours on Friday, September 27th, 2024.
Friday, September 27, 2024: All three YMCA of Coastal Carolina centers will open at 10 a.m.
Please stay safe and check our website for updates.
Updated Hours Today
We hope you and your family stayed safe during the storm. We will resume normal operations at all three YMCA of Coastal Carolina center locations at 11 a.m. today.
Thursday, August 31: All three center locations will reopen at 11 a.m.
Friday, September 1: All three center locations will be open during normal hours.
24-hour access will be unavailable to Tidelands Health Georgetown Family YMCA during the times the center is closed but will resume as normal tonight.
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