Girl on Mountain

The definition of transformation is a thorough or dramatic change in form or appearance; a metamorphosis.

We believe that transformation can stretch far beyond physical form to include both mental, spiritual and emotional as well. Internal and external transformation can happen and many ways, whether it's changing your eating habits, getting into a workout routine or trying a new one, finding a new passion, or simply getting out of your comfort zone. While the definition might make transformation seem like it needs to be something big, we have found out that it's usually the small things that add up.  

Every Tuesday we'll be posting helpful tips, tricks, recipes or whatever else we think may be helpful to help you transform your health and well being, plus highlight our staff who help to transform lives, every day. 


Tuesday, December 3rd, 2019

It's crazy to think that the last month of the year is finally here. December means so many things- the holiday season, giving back, snowy days and cold temperatures, wrapping up of the year and beginning the next. There's also one other little thing that happens in December- eating. Lots and lots of eating. And drinking. And desserts. It's a very gluttonous month, to say the least! 

None of us wants to gain 10lbs in 30 days, but sometimes it seems nearly impossible, with potlucks, parties and cookies everywhere you turn. Plus- the holidays can be stressful- between travel, gifts and getting out of a routine. How do you help yourself not to overindulge yourself too much? Here are some helpful tips on not coming completely off track in December. 

1. Find a stress-reducing activity

Go for a long walk by yourself, take a bike ride with your children or challenge a friend to a game of basketball. “You’ll feel better if you get physical instead of eating to release some of that stress,” Dr. Craggs-Dino says. Alternatively, you could try activities that are soothing and will restore peace of mind, such as getting a massage or a manicure/pedicure. At home, try yoga, meditation or simple, deep breathing to relax.

2. Engage your brain

Choose an activity that requires brainpower to refocus your thoughts on something else besides food. Read, do a crossword puzzle, watch a movie, putter in your woodshop or do some sewing. You might consider talking with a close friend or family member, Dr. Craggs-Dino says, because emotional support helps to reduce stress.

3. Eat healthy food and stay on schedule

If you skip meals, your hunger may overwhelm you and cause you to lose control and overeat, Dr. Craggs-Dino warns. And make sure the food you do eat is healthy and naturally filling with fiber. Treats are OK, if they are in small portions. “Have breakfast, lunch and dinner and healthful snacks in-between,” she says. “High-fiber alternatives such as whole grains, fresh fruit and veggies can keep cravings at bay. Eat sweet treats in moderation and never when you’re hungry — that just leads to overeating.”

4. Enjoy comfort foods in moderation

When we feel stressed, it’s easy to turn to comfort foods, such as cookies, chips, ice cream. They often link us to happy memories while others, like dark chocolate, may affect neurotransmitters and hormones, giving us a temporary sense of euphoria. These feelings are short-lived, Dr. Craggs-Dino says – and we may end up feeling more stressed afterward, especially if emotional eating affects our health or weight. “I believe that almost all foods can play a healthy role in our diets in moderation — if we keep the emotional attachment away from the food,” she says. “You can even make comfort food like mac and cheese healthier by using lower-fat ingredients and watching portion size.”

5. If you slip, get back on track

If you do indulge in some stress eating, don’t panic, rebuke yourself or give up, Dr. Craggs-Dino says. The best thing to do is to get back on schedule. Go to bed at the usual time, get up at the usual time, eat breakfast, go exercise and don’t overindulge the rest of the week. Make a healthier lifestyle a goal, she suggests, and begin by keeping track of your food intake and exercise.


Tuesday, November 26, 2019

We can't believe Thanksgiving is almost here! Sometimes we can get overwhelmed with everything the season brings. Here are some times from the Chef Marshall O'Brien Group on how to simplify your holiday season. 

Tip: Simplify your holiday season to enjoy it more fully and start the new year healthier.

By the Chef Marshall O’Brien Group

While there is much to celebrate about the holiday season, the preparations, parties and expenses can all feel overwhelming. This year, enjoy the holidays more and emerge healthier by simplifying – cut back on your to-do list, stay nourished with simple meals, host simple gatherings to spend quality time with loved ones, and remember that nothing needs to be perfect. When you relieve yourself of some of the end-of-the-year stress, you will enjoy the holiday season more fully and close out your year with joy.

Shorten Your To-Do List

This year, de-stress your holiday season and enjoy more time with loved ones by cutting back on your to-do list. Take inventory of last year’s list and remove items that didn’t add to your joy, or were too stressful to warrant doing again. If you are not ready to let go of beloved traditions, consider putting them on bi-yearly rotation – you will more fully enjoy your holidays without feeling overwhelmed and can look forward to old traditions feeling ‘new’ again.

Keep Weekday Meals Simple

The last thing you need during the deluge of holiday planning and preparation is more stress overcooking. Keep weekday meals simple, quick and nourishing to fuel you through the extra demands of the season. Plan ahead by doubling your recipes now and freezing the extra portions for later. With a freezer stocked full of nourishing meals, weekday dinners will be a breeze – and you’ll have plenty of time to devote to your to-do list.

Forgo the Feast

If your ideal holiday party involves spending time with loved ones instead of slaving over the stove, consider hosting a simple open house potluck or cocktail party that involves appetizers instead of a sit-down meal. You will be able to spend your time enjoying your guests instead of worrying about the turkey, and your guests will appreciate being able to mingle with others instead of sitting next to the same people all night. Chef Marshall’s Roasted Red Pepper-Feta Cheese Spread is a festive and nourishing topping for crudité or whole-grain crackers that will delight your guests.

Spread Joy with Simple Gifts

Though well-intentioned, the expense and clutter associated with holiday gift-giving is often a significant source of stress for families. Give simple gifts that spread joy and wellness long after the gift-giving is done, without taking up more space in your home or emptying your wallet:

  • A coupon for a chore, favor or a home-cooked meal
  • A personalized collection of favorite nourishing recipes
  • A sampling of unique spices, teas or dark chocolate
  • A gift certificate for a wellness treatment to help your loved one de-stress

Do Less, Enjoy More

Pare down your holiday celebrations to traditions that are most meaningful to you and your family, and focus on spending time together with your loved ones. Keep mealtime simple with easy recipes and reign in excess spending on gifts. Simplify for a holiday season that nourishes you and adds more love than stress.

You will love the way you feel!


Tuesday, November 19, 2019

Throughout the country, Thanksgiving marks the beginning of the season of giving. While the holidays can be filled with family, friends, food and great memories for some, for others it can be a very sad and lonely time. During this season, we encourage you to take a moment and find different ways you can give back to your community- not only can you help those in need, but you can also feel all warm and fuzzy inside for doing something good!

Here are different ideas on how you can give back this holiday season:

  1. Donate gifts to or "adopt" isolated seniors.
  2. Pay for the person’s order behind you in the drive-through lane. It will be a pleasant surprise for them to arrive at the window to pick up their order and find it’s already paid for.
  3. Invite a friend to do something active—whether that’s going for a winter run or hitting the gym—you’ll be helping them to live healthy. (Y members: This is a great way to use your guest passes.)
  4. Smile at a stranger. Say thank you to service staff. Hold the door open for someone. Everyday courtesies can go a long way, especially during the hustle and bustle of the holidays.
  5. Donate apparel to those who are in need of winter outerwear or professional clothes.
  6. If you beat your neighbor outside for snow removal, take a few extra minutes to shovel their sidewalk or clean snow off their car.
  7. Invite someone over to share a meal. Or ask your invitees to help you make food for the less fortunate.
  8. Whether it’s on a sticky note or encased in an envelope, handwrite a complementary or encouraging note for a co-worker.
  9. Drop off a book or two in a Little Free Library. Or, if you’ve finished a book while at a café or on a plane/train/bus—consider leaving it behind for the next person to enjoy.
  10. Try gathering a group to pick up trash at a local street or park. Just gather up some garbage bags and gloves and feel great about taking care of litter.

The YMCA of Central Ohio also has multiple ways you can give back to our shelter guests and residents this season as well. Choose one or make it a point to do one of each- most of the tips above are free and easy! 


Tuesday, November 12, 2019

Yesterday was Veteran's Day, celebrating all of those who have served in the military. There are currently 20.4 million veterans in the United States who put their lives on the line every day to protect the rest of us civilians. This is something that no American should take lightly as our freedom solely rests on the shoulders of those who serve this country. 

For veterans who have seen combat, adjusting back to civilian life is not easy. Many suffer from PTSD or struggle with finding their place within society after the military. About 11-20 out of every 100 veterans who have served in Operations Iraqi Freedom/Enduring Freedom, the Gulf War (Desert Storm) and the Vietnam war suffer from PTSD. 

Posttraumatic stress disorder is a psychiatric disorder that can occur in people who have experienced or witnessed a traumatic event such as a natural disaster, a serious accident, a terrorist act, war/combat, rape or other violent personal assault (American Psychiatric Association).

There is a link between PTSD and early onset of chronic health conditions, biologic dysregulation and poor self-care. Veterans are trying to combat this staggering reality with physical activity. Physical activity has been proven to help with PSTD. Studies have shown that exercise has rehabilitative benefits. The benefits work in two ways, physical and mental. Physically, building strength, endurance and stamina helps combat those chronic health conditions, but mentally might be what helps the most. Adrenalin and endorphins flowing help to brighten mood, while also finding a place to belong and something to focus energy on also helps mental and emotional wellbeing. 

While the Y doesn't have any specific programs for veterans, we offer all military and their family a safe space to come work out and be healthy- mentally and physically. 


Tuesday, November 5, 2019

November is National Diabetes Awareness Month, with November 14th being World Diabetes Day. Each year, communities across the world come together to bring awareness to the disease that affects over 30 million Americans (nearly 10% of the population). 

According to the US Department of Health and Human Services, diabetes is a disease that occurs when your blood glucose, also called blood sugar, is too high. Blood glucose is your main source of energy and comes from the food you eat. Insulin, a hormone made by the pancreas, helps glucose from food get into your cells to be used for energy. Sometimes your body doesn't make enough- or any- insulin or doesn't use insulin well. Glucose then stays in your blood and doesn't reach your cells. While type 1 diabetes, often referred to as juvenile diabetes is much more rare, with 5% of those with diabetes have type 1, can be inherited and is something that did not happen as a result of poor diet. Type 2 diabetes, on the other hand, can be directly related to poor diet and lack of exercise and can be preventable. 

You are more likely to develop type 2 diabetes if you:

  • are overweight or obese
  • are age 45 or older
  • have a family history of diabetes
  • are African American, Alaska Native, American Indian, Asain American, Hispanic/Latino, Native Hawaiian or Pacific Islander
  • have high blood pressure
  • have a low level of HDL ("good") cholesterol or a high level of triglycerides
  • are not physically active, and more

Prediabetes is when your blood glucose is more high than normal, but have not yet reached the level of diabetes. When someone is diagnosed with prediabetes, they are at a crossroads with their health. While prediabetes can be reversed, once you are diagnosed with diabetes, no matter if your glucose levels go back down into "normal" range, you will always be considered to have diabetes and will need to regularly check your numbers. 

If you are 1 in 3 Americans that have prediabetes there is help to turn it around. The YMCA of Central Ohio offers the YMCA Diabetes Prevention Program. This program is a year-long program dedicated to teaching those with prediabetes how to eat healthy, exercise and make small changes that can create a big difference. 

Learn more about the Y's Diabetes Prevention Program here


Tuesday, October 22, 2019

Promote wellness through eating, activity, relationships, nature and sleep

It’s no secret that life can be pretty hectic with school, sports and social commitments. However, you have the power to reinforce healthy outcomes for your family with these five easy tips to build a healthy family home:

1. Eat healthy
There are simple steps that even the busiest families can take in order to increase the number of healthy food and drink habits you build into each day.

The delicious crunch of fruits and veggies can be part of every meal and snack your family enjoys throughout the day and is important for your whole family’s health. Reach for 5 servings of fruits and veggies every day. Gradually swap sugar-sweetened beverages with healthier options like water, 100% fruit juice and low-fat milk.

2. Play every day
Put more play into your family’s day, and you will soon find yourself getting the activity that will have your family feeling energized and strong.

To get 60 minutes of moderate activity throughout your day just add ten minutes here and 15 minutes there. Think of all the many choices you have from walking to gardening to vacuuming the carpet, let alone the fun you can have with your kids swimming in a pool, going for a hike, shooting some hoops, or taking a favorite pet for a walk.

3. Get together
Strong relationships are one of the cornerstones of health and well-being. One of the greatest gifts that you can give to your family is the time that you all spend together. Try to find an hour a day when your entire family has an opportunity to connect and share—be it at breakfast, dinner or bedtime.

Creating special one-on-one time with a child takes some planning, but the thoughtful gift of your time is one of the things that will help your child learn, grow and thrive.

4. Go outside
Good things happen when we unplug and go outside. Kids and adults benefit from contact with nature as well as unstructured play and exploration.

Nature engages all of the senses, helps children to develop curiosity and creativity, reduces stress and fosters a sense of wonder and a desire to explore and learn. Children who spend time in nature are also more likely to develop a lifelong sense of connection to and concern for the environment.

More children than ever are involved in scheduled, structured activities. According to the American Academy of Pediatrics, free play helps children grow and develop toward important intellectual, emotional, and social milestones along their developmental journey toward healthy teen and adult years.

5. Sleep well
One of the best ways to raise healthy kids is to make sure they—and you—get enough sleep. Based on age, children need different amounts of sleep. Doctors recommend 10-12 hours per day for kids ages of 5-12. For adults, doctors recommend 7-8 hours per night.

When children do not get enough sleep, it can cause moodiness and impact their ability to learn in school. Additionally, recent studies have found links between sleep and obesity in children.

Restful sleep also has important short- and long-term health benefits for adults, including a role in maintaining our healthy immune system, metabolism, mood, memory, learning, and other vital functions.


Tuesday, October 15, 2019

Have a Healthy Halloween: Three tips for battling sugar buzz

At this time of year, there’s a scare in the air—ghoulish goblins, haunted houses and the shriek-worthy effects of sugar.

From fattening organs to an increased risk of heart disease, sugar is something to be enjoyed in moderation, which can be hard to do at this time of year. To keep the fun spirit of Halloween, without going overboard on sugary treats, try these three tips:

1) Stay active

2) Make healthier party foods

Whether you’re planning a party or just want to spice up your family meal, try tasty and fun ideas like:

3) Switch up the treat bowl

Instead of giving out candy, consider handing out trinkets like:

  • Adhesive bandages decorated with Halloween themes
  • Crayons
  • Pencils
  • Printed jokes or fortunes
  • Stickers or temporary tattoos

Or, stock your give-away station with healthier options like:

  • Air-popped, spiced popcorn
  • Boxes of dried fruits like berries or raisins
  • Organic juice boxes
  • Roasted nuts or pumpkin seeds
  • Sticks of organic agave or honey

Tuesday, October 8, 2019

October 7-12 is Burger Week in Columbus. While we love a good burger and fries and believe that sometimes, you've just gotta have the burger, we thought we could combat those greasy, delicious burger cravings with some healthier burger options you can make at home.

Asain Turkey Burgers

Grilled Portobello Burger with Onion Jam 

Perfect Salmon Burgers

Vegan's Lentil Burger

Middle Eastern Chicken Burgers

 


Tuesday, October 1, 2019

October begins Breast Cancer Awareness Month across the nation. This month, we celebrate those who have triumphed over the disease, honor those who have ultimately lost their battle, raise awareness and raise funds for more research and hopefully one day, a cure.

At the YMCA of Central Ohio, in October, we thought it was important to celebrate our LIVESTRONG at the YMCA program and how that is positively impacting those who have survived or are going through all types of cancer. LIVESTRONG at the YMCA is 12-week small group programs that assist those who are living with, through or beyond cancer strengthens their spirit, mind and body. 

This program is offered at no cost to the survivor and includes a membership to the YMCA for both them and their support system during those 12 weeks. 

Whitney, a recent graduate of the LIVESTRONG at the YMCA, describes her time in the program and what is has done for her. 

"In the first few classes, we did some get to know you activities, and our group was not at a loss for words. It was really great to have some community and camaraderie and really get to know each other. It was some of the best times that we had. All these months later we’re still in contact. Some of the members have had relapses and we’ve been able to support each other. I don’t think I would have been able to find a community like this without the program."

We solely rely on donations to run this program- we can't do it without you. To learn more about LIVESTRONG at the YMCA and how you can be involved, please click here

 


Tuesday, September 24, 2019

Believe it or not, cutting fruits and veggies is more than appears on the surface- there IS in fact, a right and wrong way to cut your produce. According to The World's Healthiest Foods, food scientists treat the cutting, slicing and chopping of fresh vegetables as procedures that would the cells of plants and trigger injury-based responses by plant cells. 

Studies consistently show that if you are using a knife to cut your fresh veggies, a dull knife can cause unnecessary and unwanted damage. Risk of discoloration, flavor loss, texture loss, dehydration and nutrient loss generally increases as the cut veggies get smaller and smaller. 

This is a simple, yet very helpful video on various techniques of cutting fruits and vegetables. The video features YMCA of Western North Carolina's Registered Dietitian and Nutrition Director of Operations, Lauren Furgiuele.


Tuesday, September 17, 2019

#TipTuesday: Did you know that half of Americans over the age of 18 are affected by some type of musculoskeletal condition? These conditions can include osteoarthritis, gout, rheumatoid arthritis, osteoporosis and fragility fractures among many others. Along with being active and maintaining a healthy weight, the right nutrition can be a key factor in helping to prevent bone and joint conditions from developing, and help reduce symptoms for those who already suffer from musculoskeletal ailments.

The Chef Marshall O'Brien Group give us some tips and tricks on how to keep your bones healthy and strong. 

Eat Your Way to Strong Bones

You may believe bones are stable, unchanging objects, but they are in a perpetual state of remodeling, adapting to the ways you use them and the nutrition you provide. Most of your skeleton is replaced about every 10 years. By eating smart and getting regular exercise now, you can build strong bones for your future.

  • Calcium – Dairy (milk, yogurt, cheese) and leafy green vegetables (broccoli, kale and spinach) are excellent sources of calcium, the major building block of bone tissue. When you do not get enough calcium in your diet, your bones become weaker and more prone to fracture. Eat three to four servings of calcium-rich foods daily to maintain strong bones.
  • Vitamin D – Your body needs vitamin D to absorb dietary calcium. When you don’t get enough vitamin D, your body takes calcium from its stores in the skeleton, weakening existing bone and preventing formation of strong new bone. While you can get some vitamin D from food – oily fish, cod liver oil, mushrooms and eggs, as well as fortified milk, yogurt, orange juice and cereals – your best source is sunlight. Consider a vitamin D supplement during winter months when it is impossible to get sufficient vitamin D from the sun in northern climates.
  • Lean Protein– Eggs, fish, poultry, lean meats, dairy, legumes, whole grains, nuts and seeds are excellent sources of protein, which is essential for optimal bone mass gain during childhood and adolescence, and for preserving bone mass with aging. Lack of protein in the elderly is associated with less strength, greater risk of falls and poor recovery in patients with bone fractures.
  • Fruits and Veggies – High consumption of fruits and vegetables is associated with increased bone density in elderly men and women. Fruits and vegetables provide many nutrients that are important for building strong bones.
  • Other Nutrients – Vitamin B6, B12 and folic acid may reduce fracture risk by helping convert homocysteine – which may be linked to lower bone density - into other amino acids. Magnesium, vitamin K and zinc all play important roles in bone mineralization and tissue renewal.

Nutrition for Healthy Joints

Arthritis affects about 20 percent of Americans. These anti-inflammatory foods prevent the worsening of symptoms and help cool the pain of arthritis.

  • Healthy Fats – Fatty fish, including salmon, herring, mackerel, sardines, anchovies and rainbow trout, are your best dietary sources of omega-3 fatty acids, which are particularly effective at reducing inflammation and supporting joint health. Ground flaxseeds, walnuts, seaweed, soybeans and omega-3 fortified eggs also provide omega-3s, but in a form that is not as useful to your body. Olive oil contains a compound with similar properties to non-steroidal anti-inflammatory drugs.
  • Vitamin C – This powerful antioxidant, found in citrus fruits, bell peppers and strawberries, reduces tissue damage at inflammation sites and may help prevent inflammatory arthritis and support joints with osteoarthritis.
  • Whole Grains – Whole grains that have at least 3 grams of fiber per serving help control blood glucose and inflammation. Avoid foods that are low in fiber and rich in sugars and starches, which trigger inflammation in the body and exacerbate joint pain.
  • Fruits and Vegetables – As highly bioavailable sources of vitamins, minerals, fiber and polyphenols with anti-inflammatory activity, fruits and vegetables are one of your best defenses against chronic inflammation. Eat five to nine servings of fruits and vegetables daily to keep your joints healthy and pain-free.
  • Spices - Certain spices, like turmeric and ginger, have anti-inflammatory qualities that reduce inflammation and support joint health. Turmeric contains the compound curcumin, which, in a 2009 study, eased pain and improved joint function about as well as ibuprofen in individuals with osteoarthritis.

Eat Right for a Body That Moves You

Your bones and joints provide the structure and mobility that allow you to do what you want to do. Nutritious food choices build strong bones and reduce inflammation that causes painful joints. Eat smart and stay active now, so your bones and joints keep you moving well later in life.


Tuesday, September 10, 2019

September is Childhood Obesity Awareness Month, and while the dangers of childhood obesity are well chronicled, many families need support changing their families' habits with the goal of overweight and obese children obtaining and maintaining a healthy weight. That's why the YMCA of Central Ohio, a leading community-based organization dedicated to improving health, wants families to understand the dangers of childhood obesity and ways to reverse course through improved eating habits and increased physical activity. 

According to the Centers for Disease Control and Prevention (CDC), the prevalence of obesity has remained stable at about 17% and affects about 12.7 million children and adolescents. Today, obesity affects one in six children and one in three are overweight, which poses greater risks for many health problems such as type 2 diabetes, high blood pressure, high cholesterol and some cancers. In Ohio, 33.1% of children ages 10-17 are considered overweight or obese, according to The State of Obesity Organization.

This also hits close to home- in Franklin County, 19.8% of children are considered obese, compared to 13.7% nationally. 

Developing healthy habits begins at home. The following tips are some great ways to incorporate healthier eating habits and more physical activity and into your daily family routine: 

  • Eat & Drink Healthy: Make water the drink of choice and encourage everyone to fill half their plates with fruits and vegetables by offering two or three colorful options at every meal. As a family, choose a new fruit and veggie every week to taste together. Place a full pitcher of water on the table during meals and allow children to pour their own water. Keep full water bottles available in the car and backpacks.
  • Play Every Day/ Go Outside: Children should have at least an hour a day of unstructured play outside (when possible) and break a sweat at least three times a week by getting 20 minutes or more of vigorous physical activity. Join your children in games that get your hearts pumping and bodies moving.
  • Get Together: Eat as a family as frequently as possible. Involve kids in meal planning, preparation and clean up. In addition, adults should take a break from electronics and spend one-on-one time each day with their kids, enjoying one another's company.
  • Reduce Recreational Screen Time: Time spent in front of the television, computer, tablet, cell phone or video games should be limited to two hours or less per day. Make a family plan to reduce screen time at home (i.e. turn off screens during meals, charge electronics/screens in the kitchen overnight, go for a walk after a meal, set a timer to remind you to power down the screen).
  • Sleep Well: Kids and adults need to keep a regular sleep schedule; unwind together in the evenings by reading a book or listening to soft music to ensure the body is preparing for sleep. Kids are growing and need 10-12 hours of healthy sleep per night and seven to eight hours for adults.  

Tuesday, September 4, 2019

Now that Labor Day is past, it is officially fall here in Central Ohio. Okay, okay, so it's not *technically* fall until September 21st, but the smell of fall is definitely in the crisp air. Fall in the Midwest is it's best kept secret. The foliage, bonfires, pumpkins, football- the list of all things wonderful about fall goes on and on.

One of the best things about fall is all of the delicious fruits and vegetables harvest during the fall season. Whether it's at the grocery store or farmers market, here are some of falls favorite foods:

Apples:

  • Applies are an excellent source of fiber and antioxidants, can really fill you up, be a great pre-workout snack and help to curve your sweet tooth when you feel like you need a little sugar. A huge bonus is how many amazing apple orchards and fruit farms we have around Central Ohio!

Carrots:

  • This delicious root veggie's main nutrient is beta-carotene, which helps with maintaining good eyesight, fighting infection, and keeping skin bright and healthy. 

Cauliflower:

  • Cauliflower boasts as being one of the worlds healthiest food, on top of being the main ingredient in a lot of dishes and a great fake-out for potatoes. Cauliflower provides nutrient support for your body's antioxidant, detox and anti-inflammatory systems. 

Pumpkin:

  • These just aren't for carving! Besides being rich in beta-carotene like it's orange cousin the carrot, pumpkins are also rich in fiber and have even more potassium than bananas. Don't forget about the seeds! Pumpkin seeds are nutrient packed, high in antioxidants and packed full of healthy fats. Another Ohio-bonus, we've got lots of great pumpkin patches to go pick your very own.

Did you know? Ohio only had one fruit that is native to it? 

This little known fruit is called the Pawpaw. The pawpaw is North America's largest native tree fruit and it's trees are found throughout all of Ohio. The pawpaw has more flavor than most other fruits, with a flavor somewhat similar to both banana or mango, which varies depending on cultivar.

Want to try some of our native fruit? You're just in time for the PawPaw Festival, running Friday September 13th- Sunday, September 15th! 

 


Tuesday, August 20, 2019

School is back in session for most everyone in Central Ohio. Whether you're a stay at home parent or do the 9-5 grind, adjusting from the fluidity of summer and getting back into the regularity of school can be a challenge, not only for your kids but for you.

Last week we talked about easy recipes to help get us back into the routine, but what we didn't talk about is how to establish that routine and feel like you're back in your groove.  We did a little digging and found some great tips to help you reestablish your families routine.

Here are some simple tips on getting a routine established:

  • Break out the calendars! Whether it's a good-old-fashioned paper calendar, a digital calendar, an app or a smart speaker, calendars are the easiest way to build a schedule and hold yourself and your family accountable to it. Calendars also serve as a good reference point every day to help you stay ahead of the game.
  • Create a morning routine. A good morning is going to set the tone for the rest of the day. Mornings have the potential to be the most productive and if they start off well, it's another tool to stay on top of things. 
  • Create a daily schedule. Whether it's dinner, bedtime or the morning, create a schedule of times that things should be done at. Of course, you can adjust as needed, but knowing dinner is always roughly around 6, for example, sets a routine for everyone.

Why is routine important?

  • It helps give your kids more structure- which they typically thrive in.
  • It teaches them important life skills like how to set priorities, meet deadlines develop self care and become more independent.
  • It helps keep your life simple and organized- something we all could benefit from!

It's time- bust out that calendar and start making your life easier! Share your transformation with us on FacebookTwitter and Instagram using the hashtags #ycbus #transformationtuesday #startsomethingnew


Tuesday, August 13, 2019

The end of summer vacation is here in Central Ohio. The kids are going back to school so it's time to get back into the routine. Maybe you are like me and thinking, 'Wait, I don't have kids! What's my excuse to for falling out of my routine?'. Summer is a challenge for all of us to stay in a routine, between school being out, patio dinners, cookouts and parties, there are many different ways for the normalcy of the winter and spring months to elude us. 

Especially with the kids back in school and with all that that entails, eating quickly but healthy and in between endless practices and activities can be a challenge. The biggest making-quick-food life hack has historically been the crockpot- but the recent invention (or maybe reintroduction?) of the InstantPot/you-name-your-pressure-cooker is a real game-changer. Fit Foodie Finds gives us a life of 42 Healthy and Delicious InstantPot recipes, which can be adapted to any pressure cooker of your choice. Here are a few of our favorites. 

Protein Instant Pot Mac and Cheese in 5 Minutes

Instant Pot Creamy Tomato Soup with Crispy Parmesan Chickpeas

10-Minute Instant Pot Steel Cut Oats

Garlic Rosemary Cauliflower Potato Mash

Is your mouth watering yet? Ours are! Whoever said eating healthy and eating delicious food couldn't go hand-in-hand? Bon Appetit!

Share your transformation with us on FacebookTwitter and Instagram using the hashtags #ycbus #transformationtuesday #startsomethingnew

Category: Association News