Author Archives: Tom Fischer

Dr. Phillips Gifts $8.9M for New YMCA in The Packing District

FOR IMMEDIATE RELEASE

Media Contacts:
Christina Morton, APR                                   Megan Paquin, APR, CPRC
On Behalf of Dr. Phillips Charities               On Behalf of YMCA of Central Florida
407-608-5905                                                  407-432-7066
[email protected]                          [email protected]

Dr. Phillips Gifts $8.9M for New YMCA in The Packing District

New Y will join transformational project situated within Orlando’s new regional park

ORLANDO, Fla. – Nov. 26, 2018 – As the site at Princeton Street and Orange Blossom Trail is prepared to make way for The Packing District, a 202-acre, $480-million transformational project near College Park, Dr. Phillips Charities today announced approval of a key component to the district’s focus on community, health and wellness.

The Dr. Phillips Charities board has voted to fund $8.9 million to the YMCA of Central Florida to build and equip a new YMCA Family Center for the College Park area within The Packing District. Located at the planned roundabout at Princeton Street and Texas Avenue on the north end of Orlando’s newest regional park, the YMCA Family Center will plan to have 24,500 square feet of space spanning two stories and play host to key programs for the community while also integrating with The Packing District’s regional park to allow both indoor and outdoor healthy living activities. With future growth plans in mind, the Family Center could expand up to 40,000 square feet of space.

“Dr. Phillips Charities has long been a proud supporter of the YMCA here in Central Florida. So, as we transform and preserve this special place in Orlando’s history, it’s only natural that we seek to collaborate again to further our vision of building community, health and wellness within The Packing District,” said Ken Robinson, president/CEO of Dr. Phillips Charities.

“Strengthening communities is at the heart of our shared vision with the Dr. Phillips Charities. We are truly grateful for their longstanding support and generosity which will enable us to build a brighter future together in healthy living, youth development and social responsibility within this vibrant, new district,” said Dan Wilcox, President/CEO of the YMCA of Central Florida. “We look forward to serving and improving the lives of our neighbors in the College Park, Downtown Orlando and surrounding areas for generations to come at our newest YMCA Family Center.”

The Family Center, which will be the 23rd location for the Central Florida association, is projected to break ground in late 2019 and be operational by early 2021.

Plans for The Packing District have continued to unfold within the last year. Late last year, Dr. Phillips Charities announced its gift of more than 100 acres of land adjacent to the District to the City of Orlando to make way for a regional park that would serve as a hub for wellness programs and provide a site for amenities, including the city’s tennis center, bike trails, running trails and more.

Preparations are underway to ready the site for construction, which will span the next 10-15 years in four phases.

About The Packing District
The Packing District is a 202-acre transformational project centered at the intersection of Princeton Street and Orange Blossom Trail in Orlando, preserving and recapturing a defining part of our community’s history while providing a vibrant base of living and commerce. Historic buildings will be repurposed, integrated with new uses, and connected to dedicated public spaces by a new and bold plan for urban trails and a new 100-acre public park (gifted to the City of Orlando) dedicated to health and wellness, education, arts and community, and sustainability. Preparations began to ready the site for construction in 2018. The project will continue to mature over the next 10-15 years as laid out in the four-phase master plan.

To learn more, follow The Packing District on Facebook and Instagram.

About Dr. Phillips Charities
Dr. Phillips Charities has made over $190 million in grants, pledges and program-related investments to Central Florida charities responding to the needs of the community and directly touching the lives of thousands of children and families. The Dr. Phillips name has been a major economic and philanthropic presence in the Central Florida community since the turn of the 20th century. Dr. Phillips Charities honors the legacy of the Phillips family and its support of organizations that live up to the motto “to help others help themselves.”

About the YMCA of Central Florida
The YMCA of Central Florida is one of the area’s largest nonprofits, serving more than 415,000 Central Floridians per year through a focus on Youth Development, Healthy Living and Social Responsibility. With a Christian-based mission to improve lives and communities, it operates 22 YMCA locations across Orange, Seminole, Osceola, Brevard, Lake and Marion counties. This mission is expanded beyond the four walls of the Y through community-based programs to combat chronic disease, boost children’s after-school safety and learning, and strengthen fragile neighborhoods.

Inspiring Kids to be Physically Active

It’s 6:00pm, after a long day of work, and I have successfully picked up my kids from their grandparents, gotten my 7 year-old son changed and ready for Y soccer (after searching high and low for his cleats and shin guards, which we never can seem to find), convinced my daughter that, yes, she does have to go with us to his soccer practice, packed up her bike in the back of the car, along with plenty of snacks, and made it to the field, gotten the bike out of the car, lugged everything out to the track at their school where practice is, and flopped down in my chair. I know that is a run on sentence—but most days I feel like I am living a run-on life, as I am sure many other moms do, too. That sentence is reflective of exactly how it feels and when I can finally put the period at the end, I just want to stop. Done. Rest. Pause.

Then my daughter looks at me. “Mommy, will you play with me on playground? Mommy, will you walk with me while I ride my bike around the track?”

This is when my internal struggle begins. I’m not ready for the next sentence yet. Didn’t you notice there was not an exclamation at the end of the last sentence, peanut? Can’t you play by yourself? Mommy is just going to sit here and rest… nope. No, I am not. I need to set the example. I need to join in. I need to make sure that by the time she is a mommy she knows how important it is to take care of herself and know that after that walk, she is going to feel better.

“Ok, peanut. Let’s go play.”

I drag myself up and walk the track with her and climb through the playground and help her on the monkey bars and over the tower and through the tube. And sure enough. When the hour of practice is up, I feel better. I was present. I was a good role model for her, and for my son, and reminded myself that moving matters for me—and them.

Here are some other ways that you can inspire the kiddos (and yourself) to be active – together:

  • After dinner active time (since it’s daylights saving), skip TV for a walk or bike ride
  • Play catch. Seriously. Good old fashion catch. Football, baseball, lacrosse—whatever your kiddos like best and you don’t have to be awesome at it! They don’t care!
  • Obstacle course at the park: make up a Ninja Warrior course at the park and actually do it with your kids. Again—you don’t have to be great at it, but they will be more likely to do it if you do, too.
  • Balloon games. The night I busted out the balloons with the kids I was shocked and forgot just how much fun you can have playing volleyball and numerous other games with just a balloon.
  • Dance party. Yep. If you drive by our house, you might see our shadows dancing to our favorite tunes and the kids LOVE it the most when I join in. Mix it up with freeze dance, kids choice on the music, and varying the temp of the music.

 

 

    • 10 x 10 x 10: Together, complete these exercises every day. They are safe for the kids because you do them with our own body weight and good for you too: 10 push-ups, 10 sit-ups or jelly-bellies and 10 squats. Check out my video for how to do each one!

 

By: Kelly Prather, Executive Director of Health Strategies & Member Experience

 

Teaching Kindness

If you’ve gotten anything at all out of following Christ, if his love has made any difference in your life, if being in a community of the Spirit means anything to you, if you have a heart, if you care—then do me a favor:  Agree with each other, love each other, be deep-spirited friends. Don’t push your way to the front; don’t sweet-talk your way to the top. Put yourself aside, and help others get ahead. Don’t be obsessed with getting your own advantage. Forget yourselves long enough to lend a helping hand.

I had a youth pastor friend once ask a group of parents, “What do you want your children to know before they graduate from high school?” As a parent, my list was pretty long:  Balance a checkbook, change a tire, carry on a conversation with an adult, look someone in the eyes when you speak, respect others, know that above all else they are loved, be kind to others, just to name a few.

It’s that last one that I want to spend some time on now. Each of those things requires that we are purposeful with our teachings. We are never going to learn to change a car tire by simply watching NASCAR. We have to go outside, get the jack and lug wrench out, and show our kids how to do it. The same is true for being kind to others.

One of the best ways I know how to teach kindness is to provide our kids with opportunities to volunteer with a local nonprofit, and forget ourselves long enough to lend a helping hand. Many opportunities are available for us as parents that are simple for us to actually do. Spend time at a food pantry, visit a nursing home or even do some yard work for a neighbor. Being kind can simply be putting someone else before ourselves. Taking the time out of our busy schedules to volunteer together helps our children see the world does not revolve around ourselves or even our family.

We are starting a new initiative to live out kindness to our community by volunteering together.  If you or your family would be interested in joining in on one of our service projects, let us know and we will invite you to join us next time we lend a helping hand.

by Chad Garmon, Executive Director of Christian Initiatives & Community Partnerships

YMCA of Central Florida Invites Families to “Awaken Summer Imagination” on Healthy Kids Day®

The 27th annual event, which will be held April 21, is open to the public and will include family-friendly activities

ORLANDO, FLA. (April X, 2018) – The YMCA of Central Florida is welcoming all families from across the region to swing by their neighborhood Y on Saturday, April 21 for a day of fun activities at its 27th annual Healthy Kids Day®. Healthy Kids Day is the Y-USA’s national initiative to improve the health and well-being of kids by inspiring them to keep their minds and bodies active during the summer. The daytime event is open to the public and will feature wholesome activities including games, health screenings, and sports and group exercise demos. Attendees will also be able to sign up their kids for summer camp, youth sports and complimentary swim-safety lessons during Safety Around Water Week.

YMCA of Central Florida Family Centers participating in this year’s event include the following:

·         Avalon Park YMCA ·         Osceola County YMCA
·         Blanchard Park YMCA ·         Oviedo YMCA
·         Cocoa YMCA ·         Roper YMCA
·         Downtown Orlando YMCA ·         South Orlando YMCA
·         Dr. P. Phillips YMCA ·         Tangelo Park YMCA
·         Frank DeLuca YMCA ·         Titusville YMCA
·         Golden Triangle YMCA ·         Wayne Densch YMCA
·         J. Douglas Williams YMCA ·         Winter Park YMCA
·         Lake Nona YMCA  

 

When kids are out of school, they can face hurdles that prevent them from reaching their full potential. Research shows that when kids leave school for the summer, they are more prone to fall behind in school and to gain weight. This learning loss is more pronounced among students from low-income families who may not be able to afford access to out-of-school learning activities. As spring turns to summer, Healthy Kids Day is a powerful reminder not to let children idle away their summer days. Instead, the Y wants families to focus on charging kids up with enthusiasm for themselves and their potential.

“At the Y, we are dedicated to providing every child, regardless of their background, with the opportunity to reach their full potential,” said Dan Wilcox, CEO of the YMCA of Central Florida. “We look forward to welcoming families from all the communities we serve out for a day of fun-filled activities and empowering them to stay active in Spirit, Mind and Body.”

To help families and kids start their summer off on the right foot, the YMCA of Central Florida will be offering half-off summer camp registration fees, youth sports and aquatics programs to all new members who join at the event.

Hours and activities for Healthy Kids Day will vary by location. For more information, visit ymcacf.org/healthy-kids-day-2018.

 

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About the YMCA of Central Florida

The YMCA of Central Florida is one of the area’s largest nonprofits, serving more than 415,000 Central Floridians per year through a focus on Youth Development, Healthy Living and Social Responsibility. With a Christian-based mission to improve lives and communities, it operates 22 YMCA locations across Orange, Seminole, Osceola, Brevard, Lake and Marion counties. This mission is expanded beyond the four walls of the Y through community-based programs to combat chronic disease, boost children’s after-school safety and learning, and strengthen fragile families.

 

 

YMCA of Central Florida Continues Pursuit to End Childhood Drowning with Complimentary Water Safety Classes

The nonprofit is inviting all children aged 5 to 12 years to attend its annual five-day introductory swim program from April 23 to 27

 ORLANDO, FLA. (April X, 2018) – The YMCA of Central Florida is continuing its pursuit to end childhood drowning in Florida. The nonprofit is inviting all local families with children aged 5 to 12 years to sign up and attend its five-day introductory swim program. The complimentary water safety classes will be hosted at 13 family centers across Central Florida from April 23 to 27 and are part of Y-USA’s national initiative, Safety Around Water Week. During the program, YMCA Swim Academy Instructors will cover:

  • Exercises to help kids adjust to being in the water
  • Instruction in “Jump, Push, Turn, Grab” and “Swim, Float, Swim” survival techniques that can help children if they find themselves in a potentially life-threatening situation in the water
  • Lessons on safety topics for parents, such as what to do if you see someone in the water who needs help
  • Fun activities to reinforce swimming and survival skills

“Every year, 75 child drownings are reported in Florida,” said Rowdy Gaines, YMCA Vice President of Aquatics and a three-time Olympic gold medal swimmer. “That is the highest number in the country and we’re working to change that. It has been proven that if a child takes swimming lessons, their risk of drowning is reduced by almost 90-percent. With water everywhere in Florida, it’s imperative that every child and their parent learn lifesaving water safety skills.”

There is no fee to sign up for Safety Around Water Week and classes are open to the public. Participating locations are listed below:

·       Aquatic Center YMCA ·       Osceola County YMCA
·       Blanchard Park YMCA ·       Roper YMCA
·       Cocoa YMCA ·       South Orlando YMCA
·       Dr. P. Phillips YMCA ·       Titusville YMCA
·       Frank DeLuca YMCA ·       Wayne Densch YMCA
·       Golden Triangle YMCA ·       Winter Park YMCA
·       Lake Nona YMCA  

 

Registration for the program is on a first-come, first-served basis, so families are encouraged to sign up online or in-person at their neighborhood YMCA as soon as possible. The deadline to sign up is April 18. For more information on available time slots, visit ymcacf.org/safety-around-water.

The YMCA of Central Florida’s Safety Around Water Week is made possible thanks to the generous support of sponsors, including Melissa Mishoe, Nemours Children’s Health System and the Florida Swimming Pool Association.

 

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About the YMCA of Central Florida

The YMCA of Central Florida is one of the area’s largest nonprofits, serving more than 415,000 Central Floridians per year through a focus on Youth Development, Healthy Living and Social Responsibility. With a Christian-based mission to improve lives and communities, it operates 22 YMCA Family Centers across Orange, Seminole, Osceola, Brevard, Lake and Marion counties. And this mission is expanded beyond the four walls of the Y through community-based programs to combat chronic disease, boost children’s after-school safety and learning, and strengthen fragile families.

 

Become Alive Again

March is National Nutrition Month and what a great month it is. Spring arrives. Days are finally getting longer, the temperatures are beginning to warm up, and many of us start organizing and cleaning our homes. But spring cleaning is not just for your home anymore! It’s just as important for us to clean and brighten up other parts of our lives. Even if that New Year’s resolution did not work out.

Fear not, now is time for another resolution of sorts, more of a renewal, a freshening up. In my humble opinion, spring is a better time to rekindle your diet and workout routine. Restart that spark inside of you, supercharge your health and boost your energy. So, forget about the old New Year’s resolution and kick off the spring season feeling rejuvenated, happy and healthy.

Start by cleaning out your pantry. Begin this process by sorting through your cabinets and tossing out anything that’s expired. Yes, things in your pantry do have an expiration date! Spices, canned foods, baking supplies, nuts, cereal and even grains. Out with the old and in with the new.

You may find that you slipped into some not so great habits over the winter, so now’s the time to break them and start fresh. Go through your pantry and throw away any items that you feel are holding you down, whether it’s sugar, caffeine, or wheat, and replace them with healthy staples like herbs, spices, whole grains, oils, and teas.

Now that you’ve gotten rid of all the expired items or foods that might slow you down, it’s time to stock up on lots of fresh seasonal produce. Artichokes, peas (garden, snap, and snow) apricots, asparagus, rhubarb, mint and basil are examples of some delicious spring produce that you’ll begin to see in at the local farmer’s market. Strawberries and blueberries are another delicious and healthy treat, sweet, juicy and just plain yummy. Loaded with Vitamin C and antioxidants, these little gems are the perfect snack during the warmer months.

Switch up your nutrition routine or get into one. Spring cleaning your lifestyle is not just making over your pantry and fridge. Spring is a great time to start to add a rainbow of colorful and flavorful foods into your daily routine.  The cleaner you eat, the better you will feel. Give your body the attention it needs. If you eat fresh fruits and veggies that you enjoy on a regular basis, you’re more likely to make it a natural part of daily life.

Enjoy the spring season, it’s the best time of year to become alive again.

By: Gary Appelsies, Director of Healthy Eating, YMCA of Central Florida

Keeping Your Family Heart Healthy

With February being American Heart Month, we are focused on being heart healthy. “It’s really important to be physically active on a regular basis for the health of your heart,” says Kelly Prather, the YMCA of Central Florida’s Executive Director of Health Strategy and Member Experience. Hear more from Kelly’s radio interview with Ellis and Tyler from Z88.3 Mornings.

Pan American Masters Championship

Orlando, Fla., to Host 2018 UANA Pan American Masters Championship

The swimming championship will be held at the YMCA Aquatic Center on International Drive

ORLANDO, FLA. (Sept. 8, 2016) — The Central Florida YMCA is pleased to announce that Union Americana de Natacion (UANA) has selected Orlando and the Central Florida YMCA to host the 2018 Pan American Masters Championship. The Championship will be held at the YMCA Aquatic Center on the famous International Drive in Orlando, Florida. U.S. Masters Swimming, the national governing body for adult swimming, led the process that resulted in Orlando’s selection by UANA.

“It is an honor for the YMCA of Central Florida to host The UANA Pan American Masters Championships,” says Rowdy Gaines, Vice President of Aquatics. “We recognize the prestige of hosting this international event and our Masters teams, corporate partners and incredible volunteers are so excited to welcome the world of Masters Aquatics to Orlando for the first time. The Masters family is very special to me and I can’t wait to swim the 50-meter freestyle and relays with my own teammates!”

The UANA is the organization that oversees amateur aquatic sports competition in the Western Hemisphere and granted the USMS’ bid to host the games this year. This will be only the second time the USA has hosted the biennial event, and the first time that it will be hosted in Orlando.

“UANA is looking forward to hosting the 2018 UANA Pan American Masters Championships in Orlando,” says Mel Goldstein, President of UANA.  “This event will attract approximately 2,500 athletes from 43 Swimming Federations in North, South, Central America and the Caribbean. The popularity of Orlando will make this the largest Masters event, other than a World Championship, that North America has ever held.”

The 2018 UANA Pan American Masters Championship will start July 25, 2018, and will run until Aug. 12. Championship events include swimming, diving, synchronized swimming, water polo and open-water swimming. The schedule for these events is as follows:

  • Masters Diving: July 25-27, 2018
  • Masters Swimming: July 28-August 3, 2018
  • Open Water: August 4 and 5, 2018
  • Masters Water Polo: August 5-9, 2018
  • Open Synchro: August 10-12, 2018

“The YMCA Aquatic Center is one of the most respected aquatic centers in the country,” says USMS CEO Dawson Hughes. “They have experience hosting large events and the facility, volunteers and community support to showcase this international event.”

Rosen Hotels & Resorts is the hotel partner for The 2018 UANA Pan American Masters Championship and is a sponsor of the YMCA Aquatic Center. Founder, Harris Rosen, is a noted philanthropist and humanitarian within the community who has donated more than $1 million to the YMCA of Central Florida and currently serves on the board of directors for the YMCA Aquatic Center.

“Our YMCA Aquatic Center is a treasured Orlando resource,” says Harris Rosen, founder and president of the award-winning Rosen Hotels & Resorts. “We have nationally respected swim programs and existing events that draw significant tourism.  Most importantly, the Y teaches thousands each year to be water safe. To have a prestigious international event like the Pan American Championships is a testament to the hard work and dedication of the entire staff at the Aquatic Center.  We are proud to be the official hotel and resort partner.”

About Union Americana de Natacion

UANA is a sports organization representing the Western Hemisphere, including South America, Central America, Canada and the USA, with the purpose of organizing, supervising and controlling the amateur aquatics activities of Swimming, Diving, Water Polo, Synchronized Swimming, Masters Swimming and Open Water. For more information, visit uana-aquatics.org.

About U.S. Masters Swimming

U.S. Masters Swimming encourages adults to enjoy the health, fitness, and social benefits of swimming by providing more than 2,000 adult swimming programs and events across the country, including open water and pool competitions. USMS’s nearly 65,000 members range from age 18 to 99 and include swimmers of all ability levels. USMS, a nonprofit, also trains and certifies coaches and provides online workouts, a bimonthly member magazine, monthly eNewsletters, and technique articles and videos at usms.org.

About YMCA of Central Florida
For over 130 years, the YMCA of Central Florida has focused on strengthening communities through Youth Development, Healthy Living and Social Responsibility. Operating 27 YMCA Family Centers across Orange, Seminole, Osceola, Brevard, Lake and Marion counties, the Y is on a mission to improve the lives of all in Central Florida by connecting individuals, families and communities with opportunities based on Christian values that strengthen Spirit, Mind and Body.  As one of the area’s largest non-profits, Y serves over 400,000 Central Floridians per year and employs 1,800 Y staff who join together with thousands of donors, volunteers and advocates to empower our community for good. To join the cause or for more information, visit ymcacentralflorida.com.    

About Rosen Hotels and Resorts
Rosen Hotels & Resorts owns and operates seven quality Orlando hotels in the center of world-famous attractions, shopping and entertainment. All seven properties are minutes from the YMCA Aquatic Center, Orange County Convention Center, Universal Orlando® Resorts, SeaWorld Orlando® and Walt Disney World®. Guided by founder and President Harris Rosen’s unsurpassed standards of quality and service, the company’s team of experienced professionals will help make your Orlando vacation a memorable experience.  For more information, visit rosenhotels.com.

 

#YBEKIND to Your Heart?

Your heart is perhaps the most important muscle in your body. If your heart is not functioning properly, the organs in your body are not getting the proper amount of oxygen they need to function at their fullest. That’s their nutrition! And by supplying your body and your heart with foods that are healthful, your heart will pump rich, oxygenated blood through your veins and to the organs that help our bodies to function at peak performance.

We have been told many times that eating certain foods can increase our risk for heart disease. Did you know that eating other foods may help to reduce your risk? I know it can be a challenge to change your eating habits, but when it comes to your heart and your overall health, it’s worth it, whether you have been eating “unhealthy” for years or you simply want to give your diet a minor tune up. Keeping your heart healthy may add years to your life. Knowing what to eat more of and what to limit will get you well on the way to a heart healthy diet.

Here are some tips to help you get on the road to better heart health.

1. Control your portion size

How much you eat is just as important as what you eat.

Use a small plate or bowl to help control your portions. Eat larger portions of nutrient-dense foods, such as fruits and vegetables, and smaller portions of high-sodium foods, such as refined, processed or fast foods. This strategy can help you to slim down your waistline and help your heart to function more efficiently.

Did you know that the proper serving size for pasta is only ½ cup while the serving size for meat, fish or chicken is about 3 ounces?

2. Eat more vegetables and fruits

Vegetables and fruits are good sources of vitamins, minerals and nutrients. They are also low in calories and rich in dietary fiber. Nutrients found in plants may help prevent cardiovascular disease. Eating more nutrient-dense foods may help you eat less high-fat foods, such as meats, cheeses and snack foods. They tend to fill you up more and give your body the fiber that it needs.

Did you know that studies have shown if you keep fresh fruits and vegetables washed and cut in your refrigerator or on your counter top you are more likely to reach for that, than you are for a high fat, high sugar snack?

Try to choose recipes that have vegetables or fruits as their main ingredients. You can find recipes like this on the YMCA of Central Florida recipe page.

3. Select more whole grains

Whole grains are great sources of fiber and other nutrients that help regulate blood pressure, cholesterol and overall heart health. It’s easy to increase the amounts of whole grains by just substituting them for the non-whole grains you already use. For example, you can use whole grain pasta for white pasta or 7 grain bread for your typical white wheat.

Did you know that whole-grain pasta is an excellent source of B vitamins, and iron? The most common whole-grain pastas are made from whole wheat, brown rice or buckwheat.

4. Limit unhealthy fats

Limiting how much saturated and trans fats you eat is an important step to reduce your blood cholesterol and lower your risk of coronary artery disease. A high blood cholesterol level can lead to a buildup of plaques in your arteries, which can increase your risk of heart attack and stroke.

Did you know that The American Heart Association offers these guidelines for how much fat to include in a heart-healthy diet?

5. Choose low-fat protein sources

What are some of the best sources of low-fat protein? Fish poultry and lean cuts of meat, low-fat dairy products, and eggs. Make sure you choose lower fat options, such as skim milk rather than whole milk and skinless chicken breasts, grilled or baked fish rather than say, fried chicken or fried fish. Legumes such as beans, peas and lentils are also good sources of protein and contain less fat and no cholesterol, making them great substitutes for meat.

Did you know that fish is an excellent alternative to high-fat meats? Certain types of fish are rich in omega-3 fatty acids, which can lower blood fats better known as triglycerides. You’ll find the highest amounts of omega-3 fatty acids in cold-water fish, such as salmon, mackerel and herring. Other good sources of the amazing omega-3 fatty acids include flaxseed, walnuts, soybeans and canola oil.

6. Reduce the sodium in your food

High levels of sodium can contribute to high blood pressure, which is a risk factor for cardiovascular disease. Reducing your sodium intake is an important part of a heart-healthy diet.
Reducing the amount of salt you add to your food is a good first step. However, much of the salt we eat comes from canned or processed foods. Eating fresh foods and making your own soups and stews can reduce the amount of salt intake. Try substituting fresh herbs and spices in your food to add flavor.

Did you know that adults should have no more than 2,300 milligrams (mg) of sodium a day? That’s equal to about a teaspoon of salt.

7. Plan ahead: Create daily menus

Create daily menus using the strategies above. Remember to emphasize vegetables, fruits and whole grains. Choose lean protein sources, healthy fats, and limit salty foods. Check your portion sizes and add variety to your food choices.

Did you know that planning out your meals and snacks will help you to eat better and live a healthier life?

 

By: Gary Appelsies – Director of Healthy Eating YMCA of Central Florida

Self-care is Not Selfish Care

If you have ever traveled on a commercial airline, you have heard and probably ignored the flight attendants giving the safety briefing. It is actually very good advice on how we should approach our own self-care. It often sounds something like this: “In the event the cabin loses air pressure, oxygen masks will drop from the overhead compartment… please place your mask over your nose and mouth before attempting to assists those around you.”

Taking care of ourselves is not always our first reaction when it comes to our everyday living. However, to be healthy in spirit, mind and body, we have to first look to carve out the time needed to put on your own masks. As this New Year starts, make sure you are finding the time for reflection, meditation, and prayer to help renew your spirit. Rest not just by sleep, but rest from work and life’s weighty responsibilities to restore our mind. Then opportunities to make one more positive choice today towards healthy eating habits and body movement. Take care of yourself so you can take care of those around you. When we look at Jesus, we see times when he took a time out from teaching and healing the sick to be alone and pray to the father. In the Old Testament, we have the example of the Creator resting on the seventh day, not because he needed to, but to be a guide for us—his creations. It’s not selfish to spend time taking care of yourself.

Set a goal this year to make one better choice each day as you pursue a better you, and together we will pursue a better us.

by Chad Garmon, Executive Director of Christian Initiatives & Community Partnerships

Are you eating yourself to health?

It’s time again when we jump on the ever so popular resolution train. For many, those resolutions are around health and wellbeing. But, where do you start? Does a healthy lifestyle begin at home? Does it start at the gym? I believe it starts at home. In the United States, there are over 150 million people, including millions of children, who suffer from obesity, diabetes, and a myriad of chronic illness. The problem is growing and in a majority of cases can be cured and/or limited by taking on your kitchen. Yes, I know that when you have a family at times it can become difficult to master culinary delights for everyone while running to afterschool activities, homework and everything else that falls on your plate.

What I will tell you is that eating more whole, real foods, cooking them at home and sitting down together as a family will help to improve your health and the health of your family. The truth is, most of us simply don’t shop properly. We allow our taste buds and our bodies to be hijacked by the over consumption of salt, chemicals and other preservatives used to make “food” what they call “shelf stable.” I am not sure about you, but I certainly don’t want to put something in my body that can last on my local grocers’ shelf for months, if not years, on end.

Processed foods, especially sugar, can be as addictive as drugs or alcohol. How do we help ourselves to get out of this addictive food state? Willpower? That might help in the short term but it won’t help you in the long run. What we need to do is refocus our energy on eating real food and not feeling guilty. The closer to nature we eat, the easier our bodies will be able to absorb those much needed nutrients and help to keep our “engine” running smoothly. Unfortunately, we did not come with an owner’s manual. And much like any other piece of equipment, we need to make sure that we are putting the right “parts,” or ingredients, into our machine for it to run properly. Read your labels if you buy processed foods, and know your facts. If a product says zero trans-fat, is that the real truth? Well, our food can be labeled that way if it has less than 2g per serving. And how many ingredients are on the label of the so called “chicken nuggets” that are being fed to your children. Oh, and most importantly, is chicken one of them?

Knowledge is power when shopping or dining out. Make smart choices, and ask questions, lots of them. Cook more at home, and by that I mean really cook. Cooking requires fresh ingredients, and heating up a pan or the oven, NOT the microwave.

Of course I can tell you to eat less and exercise more but that is just an easy way out. There is no judgment here. My goal is to help people to make healthier food choices. Clean eating really can help to heal our bodies. The process of healing in a natural way does not happen overnight. Our bodies need to do some detox and get used to eating a “diet” that consists of real food. Stick with it and you will begin to see changes you never thought possible. Before you know it your body will in a very subtle way tap you on the shoulder and say “apple, please,” when it is in need of a sugar fix.

By: Chef Gary Appelsies, Director of Healthy Eating

Healthy Eating Routine

 

Welcome to the start of a new year. If you are like most, you have been a bit indulgent over the holidays and now you’re starting to get rid of the holiday weight gain and moving yourself back on track.

At the beginning of the year more than any other time, I frequently get asked, “What do you eat to stay healthy?” The truth is, my diet stays very similar all year long. I try to eat mostly seasonal foods along with lean proteins.

In a nutshell, I like to eat delicious, healthy food that’s easy to prepare. I promise you, I do not starve myself or my family, and those types of foods do exist.

As with most families, we are constantly on the go.

My day begins at 6am with a hot lemon water. On a cellular level, this wakes up my body and gets it functioning. My body begins to hydrate and is ready to start the day.

By 6:30am, my morning cup of organic green tea has brewed and I am slicing up some banana, and mixing it with other fruits, such as berries or peaches, grapes, apples… really anything that’s available and in season. I sprinkle a teaspoon of chia seeds and hemp seeds for some added protein, omega 3s and omega 6 fatty acids and antioxidants. I might throw on a tablespoon or two of Greek yogurt and chop up some fresh mint and basil. Now, that’s what I call breakfast.

If my morning is a little rushed, I throw it all into my favorite blender with some coconut water (sans the yogurt) and I’m off with a delicious smoothie on the go. My favorite smoothie is made with frozen mango, banana, spinach, kale and coconut water.

Snacks and lunches are generally pre-packed the night before and include some raw, unsalted nuts. An apple, some carrots and cut up celery, and on occasion, some hummus. I munch on my snacks throughout the day.

For lunch, sometimes a can of tuna mixed with pureed white beans, (in place of the mayo. Try it—you will be pleasantly surprised and you get some added protein and fiber.) lemon juice, Dijon mustard, sea salt and pepper. I always add some mixed greens or spinach with tomatoes, cucumber, olives, red and green bell peppers. I bring a small container of a balsamic, red wine or apple cider vinaigrette, some mustard and fresh herbs, too, and give it a good shake before I pour over the greens.

Dinner consists of a lean protein—we tend to eat a lot of fish in our house—some roasted or grilled veggies, Quinoa, or other whole grains, and a big salad simply dressed with olive oil, lemon juice, salt and pepper.

An evening snack for me is usually some seasonal fruit: grapes, cherries or watermelon, apple slices with some honey or raw nut butter. And a cup of green tea always ends the night blissfully.

I try to keep it simple, clean, healthy, organic, and local when available. Don’t forget to add fresh herbs and spices to your foods—they add tons of flavor. Keep a bottle of water with you to make sure that you are hydrated throughout the day. Choose the foods you enjoy and don’t deprive your body of the nutritional benefits of real unprocessed foods. If you are consistent with a healthy diet over time, your body will crave the benefits of healthier foods.

By: Chef Gary Appelsies, Director of Healthy Eating

Year-round Resolutions

By: Kelly Prather, Executive Director of Health Strategies & Member Experience

Kelly is a Health Educator by trade and has spent nearly 20 years in the Y movement specializing in health behavior change, wellness, staff development, and the overall Y Member Experience.

So, I don’t really believe in the coveted New Year’s Resolution. Through my career, I have just watched too many members put immense amounts of pressure on themselves in the month of January. They build it up to be such a BIG thing, but forget that it’s really about all the teeny, tiny steps in between. One cannot lose 50 lbs., without losing 1 lb. first.

But here is what I DO believe in. I do believe in setting small goals and working towards those goals. I know—it’s not fancy. You were probably hoping for something a little more exciting. But of all the people I have seen actually reach their BHAG (that stands for Big, Hairy, Audacious Goal) it is the ones who put together a plan, step by step, and stuck to it. They also managed to get up when they slipped. No one, and I mean no one, reaches their BHAG on the first try.

Now, it’s okay to throw those big bodacious goals out there, but make sure to back up to step one. That really is the best way to be successful. For example, if you are setting a goal to start an exercise program, below is one way you could be successful:

Step 1. Determine a minimum number of days each week you will come to the Y to exercise (My suggestion is 3.)

Step 2: Determine how much time you have to exercise when you are at the Y (My suggestion is 30–60 min total per visit.)

Step 3: Schedule to meet with a Y Wellness Coach. It’s one of the things that makes your Y membership so valuable. Although we do offer Personal Training, which could be the right fit for you, our Y Wellness Coach sessions are always available to you at no additional fee. Usually completing a series of two or three can make a big difference. Did you know that nearly all of our Y Wellness Coaches are also certified Personal Trainers? Many have four year degrees and even Masters Degrees in the Wellness field. But at the same time, they are caring and empathetic listeners. It’s one of the things that makes the Y different.

Step 4: Be patient. Remember, change on the outside does not happen overnight (ie: weight-loss). However, you start changing on the inside, and how you feel, almost immediately. This means: less pain, lower blood pressure, improved cardiovascular ability, better sleep, and improved management of stress—the list goes on and on.

Step 5: Write down WHY you are committing to make exercise a part of your lifestyle and tape it to your bathroom mirror (reminders are key when we start to lose motivation).

So, this year, why not try a year-round resolution instead of a New Year’s Resolution? And, as always, ask us for help! We are here to educate, guide, support and motivate.

Tivity Health Gives Back to YMCA Members

The YMCA of Central Florida would like to thank our partners at Tivity Health for their recent donation of 100 gift cards that we were able to provide to our Central Florida neighbors in need. At both the South Orlando YMCA and Wayne Densch YMCA, Y team members helped to identify those who are in financial need, whether to support a medical aliment, hurricane relief following Irma, or other distress.

One member at Wayne Densch told our Y team, “Hurricane Irma has come and gone, but it left lots of physical as well as emotional damage behind. For me, it was both, as I was thrown into a brief state of confusion/fear by the loud sound of a tree crashing down on my house at 4:30am.” We are grateful to Tivity Health and the SilverSneakers® program for providing support to this YMCA member and others with similar stories, giving them some relief during their moments of need.

Summer 2017 leaves YMCA Camp Wewa ACA accredited!

During our 2017 summer camp program YMCA Camp Wewa was visited by the American Camp Association (ACA) to do an accreditation visit and we are happy to report that we have received our official accreditation this fall!

The American Camp Association is a community of camp professionals who, for over 100 years, have joined together to share their knowledge and experience and to ensure the quality of camp programs. The accreditation process consists of compliance in over 200 quality standards regarding all aspects of the camp experience. These standards are observed, reviewed and scored by an ACA representative during the day of the camp visit. Programs are seen in action and the camper and staff experience is evaluated while the ACA representative spends a day immersed in the camp environment.

The accreditation process is seen as an educational experience allowing Camp Professionals to visit other camps and learn best practices in the industry. A lot of preparation goes into an ACA accreditation visit and it is a great accomplishment to earn the badge of honor of being an ACA accredited camp. An on-site visit occurs every three to five years however there are compliance’s that need to be met every year as the responsibility of the camp is to continuously implement all mandatory policies required by the ACA.

Our goal here at YMCA Camp Wewa is for our participants to be safe, have fun and learn a little something along the way. We are very excited to maintain this accreditation for years to come and continue to collaborate with other

 

professionals within the camp community. Both of our Camp Directors here at YMCA Camp Wewa are practicing members of the ACA and believe in the importance of the camp experience for today’s youth. Seeking out ACA accreditation is voluntary and not a requirement for camps, however having an ACA accreditation shows our participants that we have accepted a high quality standard for our operations and programs and we are committed to delivering that standard in all that we offer.

We hope that you share in our excitement as we celebrate this great achievement!

 

YMCA Camp Wewa Village of Volunteers

It takes a village (of volunteers!)

YMCA Camp Wewa has a special opportunity upon us. On Saturday, October 21, 2017, our camp will be flooded with over 800 volunteers made up of Lockheed Martin employees, friends and family. Every year Lockheed Martin picks an organization to donate their time and resources to for their Day of Caring event. This year YMCA Camp Wewa will be the benefactor of this company-led initiative.

With initial planning efforts extending all the way back to December of 2016, this event has been a long time in the making. Beginning talks were fueled by considering what Camp Wewa needs and this list of projects and improvements began to materialize, figuratively and literally! Once we shared our blue sky vision of what could take our “rustic” facility and operations to the next level; plans were formed and supply lists were created. With the longevity of our property that has been well loved by campers, alumni, and rental groups throughout the years, the re-fresh that Lockheed Martin is providing will be more than welcomed.

Projects during the Day of Caring will range from painting, cleaning cabins, clearing brush and trails, all the way to building a new volleyball court, laying a new dining hall floor and installing an audio/video system in our outdoor pavilion. Seeing all of this come to fruition in a mere few hours will be quite the sight to behold. As with anything—when you have enough hands, (and hearts!) you can accomplish so much.

Here at the YMCA of Central Florida, we guide our programming and ourselves through our YMCA core values of Caring, Honesty, Respect, Responsibility and Faith. A Day of Caring falls right in-line with what we do in our communities of Central Florida through our family centers, elementary school, middle school and camp programs. We are excited to pay forward what Lockheed Martin is doing for us as we continue to promote youth development, healthy living and social responsibility here at YMCA Camp Wewa.

-Sarah Seaman, Director of Camp Wewa

Encouraging Healthy Habits in Our Kids

Encouraging Healthy Habits

“I try to encourage healthy eating habits for my family, but nutritious choices don’t seem to be appealing.” I hear this time and time again from parents who are trying to get their kids to eat healthier. Yes, it can be a challenge, but we must not give up.

Whether they’re toddlers or in their teens, children develop a natural preference for the foods they enjoy the most.

It’s important to remember that our kids aren’t born with a craving for French fries and pizza and an aversion to broccoli and carrots. When we get right down to it, this conditioning happens over time as kids are exposed to unhealthier food choices. The good news? It is without a doubt possible to reprogram your children’s food cravings so they crave healthier foods instead. So mom and dad, the sooner you introduce wholesome, more nutritious choices into our kids’ diets, the easier they’ll be able to develop a healthy relationship with food that can last them a lifetime. Now I know you’re going to jump up and say, “But I’ve tried and tried again and again but my kids still only want to have cookies and cake.”  Or some other child-friendly, gluttonous “treat.” I implore you to be patient. This change won’t happen overnight. In fact, your kids will be complaining that there is no food in the house if you take away their favorite snacks. You need to trust me when I say that over time, when all that’s available to them is an apple, they WILL eat it. Slowly but surely their tastes buds will begin to change and there will be a blissful craving for healthier snacks.

So now you want to get started… try a few of these tips and tricks to start moving those cravings to something so sweet, yet crunchy, so satisfying, your child looks you straight in the eye and says, “apple please!”

Focus on overall diet rather than specific foods.

Kids should be eating more whole, minimally processed food. Food that is as close to its natural form as possible and less packaged and processed food.

Be a role model

The childhood impulse to imitate is strong, (even for teens) so don’t ask your child to eat fruits and vegetables while you gorge on potato chips and chocolate cake.

Disguise the taste of healthier foods

Add vegetables to a beef stew, for example, or mash carrots up with mashed potatoes, or add a sweet dip like honey to slices of apple.

Cook more meals at home

Restaurant and takeout meals have more added sugar, sodium and unhealthy fat, so cooking at home can have a huge impact on your kids’ health. If you make large batches, cooking just a few times can be enough to feed your family for the whole week.

Get kids involved

get your kids involved in shopping for groceries and preparing meals. You can even teach them about different foods and how to read food labels.

Make healthy snacks available

Keep plenty of fruits, vegetables and healthy beverages (water, milk, pure fruit juice) on hand so kids avoid unhealthy snacks like soda, chips and cookies.

Limit portion sizes

Don’t insist your child cleans the plate, and never use food as a reward or bribe.

Once you start healthy habits, healthy habits will begin to form.

 

Keeping Families Together through Healthy Living

At the Lake Nona YMCA, we are intentionally bringing together our diverse neighborhoods and forging a supportive, nurturing and unified community for every man, woman and child in Central Florida.  That’s why, we are coming together for our Jingle Bell Family Fun Run/Walk.  This holiday season come join us as we promote healthy living and unite families and our community.

 

Everyone is welcome to participate.  Bring your family and make this a holiday tradition while continuing to stay active and have fun. Awards will be handed out after the run.  Join us after the race for our pancake breakfast with Santa.  All proceeds from our pancake breakfast will go towards helping families in our community live healthier lives.

 

To find out more information and register contact Jen Brumbaugh at [email protected].

 

Run Event Details:

  • Saturday, December 8
  • Registration begins at 7 a.m.
  • Run/Walk begins at 7:45 a.m.
  • Kids run at 8:30 a.m.
  • No cost
  • Jingle bells provided at registration
  • Prizes awarded for holiday attire

 

Pancake Breakfast Details:

  • Open for run participants at 8:30 a.m.
  • Open for the public at 10:00 a.m.
  • Join us for photo opportunities with Santa, kids’ activities and carolers
  • $5 per person or $20 per family