Category: Healthy Living

Nine Healthy Eating Tips for the Entire Family!

Posted on by Hatton Gravely

By Dawn Jackson Blatner, RDN in partnership with Eggland’s Best

  1. 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?”

Week 10 #HealthyHabits Challenge: Focus on serving sizes.

Posted on by Hatton Gravely

Hey there YMCA community! 

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. 

Have a healthy week! 

Week 8 #HealthyHabits Challenge: Cook 5 Dinners at Home this Week.

Posted on Updated on by Hatton Gravely

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! 

  1. 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! 
  1. 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. 
  1. 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.  
  1. 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.  
  1. 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 
  1. 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/  
  1. 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). 
  1. 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! 

Week 6 #HealthyHabits Challenge: Try a new cardio exercise

Posted on Updated on by Hatton Gravely

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! 

Week 5 #HealthyHabits Challenge: Tell yourself everyday: be patient

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Week 5 Challenge: Tell yourself everyday: be patient. Many people tend to lose motivation after four weeks.   Creating healthy habits takes consistency and time. Remind yourself you won’t see results immediately! 

Keep going, even if you aren’t seeing results yet.

Our fitness staff is here to help.

Studies have repeatedly shown that regular exercise is crucial to heart health. 

Special offer for #HealthyHabits participants: Sign up for a #HealthyHabits Fitness Plan Appointment.

We are offering a #HealthyHabits Fitness Plan for participants of the #HealthyHabits challenge! Make an appointment at the front desk to meet with one of our exercise physiologists, who will work with you to create a fitness plan using the equipment in the fitness center. We can show you how to use the equipment, and create a sheet with a plan for you to follow to reach your health goals this year. 

Haven’t signed up yet? It’s not too late to join in the #healthyhabits challenge fun!

Week 4 #HealthyHabits Challenge: Get a workout buddy or accountability partner

Posted on by Hatton Gravely

This week, we challenge you to get a workout buddy or accountability partner.


Working out with a friend is a great way to keep you invested in fitness. A buddy can help motivate you and hold you accountable. It’s easy to try new fitness activities when there’s a friend there with you!


Workout with a friend at the Y. As a member, you can bring a friend to work out with you at the Y! They will get to try out the Y for 3 free visits, and hopefully join you as a member. (They need to bring their photo ID to register as a guest.)


Walk with a friend. Make plans to catch up in person or on the phone while you’re moving.
Studies have repeatedly shown that regular exercise is crucial to heart health.


“Physical activity doesn’t have to be complicated or expensive. Brisk walking, for example, is a great way to get the activity your heart needs to be healthy,” said Julie Pope, director of heart and vascular services at Tidelands Health.


Have fun working out with a friend this week!

 

It’s not too late to sign up! Join the #healthyhabits challenge for weekly prizes + special offers!

Week 3 #HealthyHabitsChallenge: Create a plan for the week

Posted on Updated on by Hatton Gravely

This week, we challenge you to create a plan for the week.

Many doctors recommend at least 150 minutes of moderate exercise per week. If you exercise at least 30 minutes per day for 5 days, you can help prevent diseases as well as increase your cardiovascular health. Not only does exercise help with physical health, but  it can reduce your stress levels and improve your mood as well!   

Here are some tips to make sure you fit in 150 minutes of activity this week:

  • Make workout appointments with yourself to schedule your workouts. 
  • Add them to your calendar!
  • Pack your bags the night before so you’re ready. 

“The benefits of regular exercise are proven. It can do wonders for your overall health,” said Dr. James Turek, a family medicine physician at Tidelands Health. 

Creating a schedule for the week will help you identify the times that you can work in working out.

Week 2 #HealthyHabits Challenge: Keep a Food Journal

Posted on Updated on by Hatton Gravely

Keep a Food Journal 

Our Week 2 #HealthyHabits Challenge is to keep a food journal. Write down what you eat throughout the day.

Before altering your habits, it is important to understand why you have the routine you do. The CDC says that reflecting is one important way to keep your eating habits consistent. In order to get to the bottom of your nutrition, journaling is known to help!  

The CDC recommends writing down  

  • The food you eat  
  • When you eat  
  • What you were feeling when you ate it 

Some addition features you could keep in a food log might be 

  • Who you ate with  
  • Where you were eating 
  • How much you are eating 

When you see constant unhealthy trends in writing, it can be a good wake-up call. Understanding why you have a bad habit can ultimately make it easier to prevent it in the future. 

“Tracking your daily food intake is essential with keeping your diet in check,” explains Tricia Harrison, the Health and Wellness Director at the Claire Chapin Eps Family YMCA. She states that to avoid random snacking, “it is important to keep track of everything that goes in your mouth throughout the day.” Not only will this help you accurately track calories, but it can bring awareness to the unnecessary foods you are consuming. Remember those little things that add up! 

Unfortunately, nutrition and exercise can be the hardest things to track. When it comes to a nutrition log, tracking your calorie intake and macronutrients are most important. Macronutrients are the nutrients your body needs in large portions to keep you healthy. These are your proteins, fats, and carbohydrates. The CDC recommends your diet to be made up of 

  • 45-48% carbohydrates 
  • 15-16% proteins 
  • 35-36% fats 

Since tracking these factors on your own is difficult, there are many apps that make it easy! Mrs. Harrison recommends the apps Weight Watchers and My Fitness Pal. However, if you have a Fitbit or Apple Watch, their fitness and nutritional tracking might be more accurate towards your body. 

Keeping a log of your daily food is a great way to see what healthy or unhealthy trends you might be following.

Habits do not change overnight! Instilling healthy habits into your lifestyle takes hard work and daily changes. Recognizing your habits, setting goals, and enacting them are the steps to a healthier lifestyle! 

Tidelands Health Pawleys Family YMCA offers Clinical Exercise Programs

Posted on by Hatton Gravely

Why do you need a Clinical Exercise Program? 

Studies show that there is a high correlation between sedentary behavior and an increase in cardiovascular disease and type 2 diabetes.  Sedentary behavior has also shown to increase obesity and cancer risk.   According to the American College of Sports Medicine (ACSM), physical activity decreases the chances of developing cardiovascular disease, type 2 diabetes, and other health problems.  Improvements can be made by incorporating as little a 30 minutes per day of cardiovascular exercise.  

About the Y’s Clinical Exercise Program

The YMCA’s clinical exercise programs are a clinically supervised fitness program designed for men and women who need to incorporate physical activity into their lives.  All clinical training programs are administered by a degreed and specifically trained Exercise Physiologist. Exercise not only helps with medical conditions, but it also helps increase quality of life.  

Whether you have joint issues, hypertension, cancer, or you are just deconditioned, we can help you! 

What you get! 

A 30-minute complimentary assessment with your exercise physiologist.  Your exercise physiologist will take your baseline measurements, which include blood pressure, body weight and body fat percentage.  Your exercise physiologist will also conduct fitness testing baselines and discuss your medical history and goals. This information will be shared with your physician.   

After your initial assessment, your exercise physiologist will create a program tailored to your needs and goals. 

Clinical Exercise Programs 

Clinical Exercise Training  

A 12-week program that includes a membership to the YMCA and 12-weekly, 30 one on one program visits.  Your physician will receive initial measurements as well as mid-way and upon completion of the program.  

Cost: $250 

Clinical Conditioning  

Clinical conditioning is an option for individuals who want to exercise in a supervised group setting.  Clinical conditioning is offered 3x’s per week and your exercise will be monitored by a trained exercise physiologist.   

Cost: $25.00/month (must be a YMCA member to take advantage of this program) 

Contact Michelle Dowd for more information and to register for the program.

#HealthyHabits Challenge Week 1: Track Your Progress Every Day.

Posted on Updated on by Hatton Gravely

Each week, we are sending all of our #HealthyHabits Challenge participants an email with a new weekly challenge. (None are impossible, we promise!) You’ll get an extra 10 points for completing our weekly challenges! If you have not joined the challenge, go ahead and sign up!

Our week 1 challenge to you is simple: just get into the habit of tracking your progress everyday using our #HealthyHabits tracker! You can download it from our website, or you can pick up a printed copy at the front desk.

#HealthyHabitsTrackerDownload

Have you ever had a habit that you just can’t shake? Or had a habit that you want to instill in your life, but it never catches on? One great way to be mindful of the habits you keep is journaling. The health and wellness realm is made up of exercise, nutrition, sleep, water intake, and relaxation/mediation time. Tracking each of these categories will aid in creating healthy habits, as well as getting rid of unhealthy ones. That’s why we created our #HealthyHabits challenge and tracker! 

Get into the habit of writing down your daily habits using our tracker. Even if you didn’t hit your goals, it’s motivating to get into the practice of journaling.  

A habit journal is a way to visualize your goals, whether they be daily or weekly. Having a list of tasks each day to complete serves as both a visual aid and motivation. Habits take roughly 90 days to form, so it is important to remember that you won’t be perfect! When life feels chaotic, logging any habit can give you a sense of control. 

Before altering your habits, it is important to understand why you have the routine you do. The CDC says that reflecting is one important way to keep your eating and exercise habits consistent.

“The benefits of regular exercise are proven. It can do wonders for your overall health,” said Dr. James Turek, a family medicine physician at Tidelands Health. 

In order to create healthy habits, journaling is known to help!  

July 4th Hours 

8 a.m. – 1 p.m.

Delayed Opening on Friday, Sept. 27th

 

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.