Nancy Gildersleeve
  • YMCA's Diabetes Prevention Program

    Individuals with a family health history of chronic disease may have the most to gain from making lifestyle changes, such as not smoking, being physically active, and eating healthy. It is also important to have screening tests to help detect disease early. Finding disease before symptoms appear can mean better health in the long run. People who have a family health history of a chronic disease may benefit the most from screening tests that look for risk factors or early signs of disease.
     
    If you are at risk of developing Type 2 diabetes, the Y can help! 

    Our YMCA Diabetes Prevention Program can help lower or delay your risk of developing type 2 diabetes by 58%, or for individuals over the age of 60, up to 71% .

    Click here to take our YMCA Diabetes Prevention Program risk assessment. 

    Contact me at:  ngildersleeve@cdymca.org to learn more about programs being offered in your area.


     




     
     

    Full story

    Comments (0)

  • Healthy Aging Tips for Active Older Adults

    May is National Senior Month, and as a leading nonprofit organization dedicated to improving the nation’s healthand well-being, the Capital District YMCA offers the following tips to encourageolder adults in the Capital Region live healthier lives.  

     

    1. Have fun with your food. Eating healthy doesn’t have to be boring! Have fun with your fruits and vegetables by trying them fresh, frozen or canned. Find a new recipe that uses a different source of protein or find a way to incorporate fish or beans into an old favorite. Remember as you age, it’s important to eat a variety of fruits, vegetables, whole grains, low-fat or fat-free dairy and lean meats to help your body get the necessary nutrients.

     

    2. Fill up on fiber and potassium, hold the salt. As you age, your body needs more fiber rich foods to help it stay regular. Aim for a variety of colorful foods on your plate (i.e. fruits and veggies) to keep fiber rich foods a part of your diet. Additionally, increasing potassium along with reducing sodium or salt may lower your risk of high blood pressure. Fruits, vegetables and low-fat or fat-free milk and yogurt are good sources of potassium.

     

    3. Tweak your routine. To get the recommended 30 minutes of daily physical activity, change your routine to 10-minute sessions throughout the day. For example, stand on one foot while brushing your teeth to increase balance, and do squats while washing dishes to increase strength. To increase your cardio, take the stairs instead of the elevator or park farther from the entrance to work. When sitting in front of the TV, march during commercials or do some light stretching to break up sitting for long periods.

     

    4. Get social. Socialization is an important part of aging. As we get older, it’s important to be active socially to stay healthy. Take a walk with a friend or a neighbor, join a book club or volunteer at your local pet shelter or local Y. Being connected to the community keeps you healthy!

     

    5. Take a snooze. It’s important to get seven, but no more than nine hours of sleep at night to keep you healthy. A lack of sleep has been associated with elevated cholesterol and blood pressure. To help get those necessary hours of sleep, leave mobile devices in another room, not in the bedroom. Digital distractions can disrupt your sleep.

     

    For more information on how your family can live a healthy, active life, visit one of our branches onWednesday May 28th as we celebrate National Senior Day. Event details can be found on our calendar of events page on www.cdymca.org

     

     

    Full story

    Comments (16)

  • Easter Sweets & Treats

    It Easter weekend. A time when sugary treats are plentiful and temptation to indulge is at a high. Before reaching to the bowl of jeallybeans, chocolate bunnies and peeps take a minute to read below and learn the calories in some of your Easter favorites and how much activity is needed to burn off those treats.
     
    •Reese’s Peanut Butter Egg Serving Size: 1 egg (1.2 oz or 34 g), Calories: 170, Fat: 10g, Carbs: 18g, Protein: 4g
     
    •Lindt Milk Chocolate Bunny Serving Size: 31 g (1/5th of product), Calories: 170, Fat: 11g, Carbs: 16g, Protein: 2g
     
    •Cadbury Solid Milk Chocolate Mini Eggs Serving Size: 12 pieces, Calories: 190, Fat: 8g, Carbs: 28g, Protein: 2g
     
    •Peeps Marshmallow Chicks Serving Size: 5 chicks, Calories: 140, Fat: 0g, Carbs: 36g, Protein: 1g
     
    •Gourmet Jelly Beans Serving Size: 35 pieces, Calories: 140, Fat: 0g, Carbs: 37g, Protein: 0g
     
    **Don’t see your favorites listed? Check out a complete listing at:
     
    If you chose to eat 2 Reeses Peanut Butter Eggs and a half a cup of Jelly Beans throughout the day you will have consumed nearly 500-600 calories on sugary treats. Be ready to plan ahead by counteracting those calories with activity. To burn those 600 calories here are some activity suggestions:
     
    ·         An hour long game of recreational basketball
    ·         A 45 minute spin session will burn approximately 500-600 calories
    ·         An hour of jogging
    ·         45 minutes of jumping  rope
    ·         120 lunges (each with a 3 second hold)
     
    It’s important not deny yourself the treats you enjoy but to instead use moderation when it comes to choosing foods that are high in sugar and have little to no nutritional value.

    Have a Happy Easter!
     

    Full story

    Comments (0)

  • Resolve that 2014 will be YOUR year for reaching your goals

    Tomorrow is the first blank page of a 365 page book: write a good one and make it a best seller!

     

    New Year’s Day for many is a fresh start, a promise to recommit to goals. On this day we all identify something that is important to us that will be our focus for improvement in the upcoming year.

     

    The top ten resolutions most Americans make are:

     

    ·      Lose Weight

    ·      Volunteer to help others

    ·      Quit smoking

    ·      Further their education

    ·      Get a better job

    ·      Get fit

    ·      Eat healthier

    ·      Manage stress better

    ·      Get out of debt

    ·      Take a trip

    ·      Reduce, Reuse & Recycle

    ·      Drink less alcohol

     

    When making resolutions, in order to be successful, it is important to have short term and long term goals. Celebrate your milestones along the way. Don't get discouraged if you do not see immediate results. If you have a setback don’t give up, instead recognize that tomorrow is a new day and another chance to get back on track.

     

    Three tips to help you achieve your New Year’s resolutions and reach your 2014 goals are:

     

    1. Make sure it is YOUR goal and not someone else’s. It has to fit with your values and have meaning to you in order to be a priority. Don’t make a goal based on something you think others would want you to do.

    2. Limit the number of goals and changes you can handle at one time. Focus on small changes – no more than two to three at a time.

    3. Be specific and have a plan. Figure out what you want and hope to accomplish, then create a realistic action plan.

     

    From all of us at the Capital District YMCA we wish you a happy and prosperous 2014 and sincerely thank you for being part of our YMCA family. 

     

     

     

     

     

     

     

     

    Full story

    Comments (0)

  1. 1
  2. 2
  3. 3
  4. 4
  5. 5
  6. 6
  7. 7
  8. 8
  9. 9
  10. Next page