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SAVORY SUMMER NUTRITION TIPS! By: Kate Harrell, MS, RD, CSSD, LD

Celebrate Seasonal Produce! Summer is a great time to boost your fruit and veggie intake.

Take advantage of seasonal produce whether you grow it yourself or find

at a local farm or farmer’s market. You can find a farmer’s market closest

to you by going to www.wifarmersmarkets.org.

Fruit and vegetable goals: Aim to make at least ½ your plate fresh

vegetables or fruit

Breakfast: smoothies, yogurt parfaits, top oatmeal with fresh fruit, add

fresh veggies to an omelet or scrambled eggs

Lunch & Dinner: create a side salad with mixed greens, add a side of

veggies or veggies and hummus to your meal, use fresh & local veggies

for a tasty stir fry, add a side of fresh berries with a dollop of yogurt for

dessert.

Include as much variety of produce as you can to maximize nutrients and

phytonutrients (nutrients specific to plants). Eat the rainbow!

Be Mindful of Meat! Summer is grilling season! This summer be mindful of how

much processed meat and red meat you are consuming. The International

Agency for Research on Cancer (IARC) has classified processed meat as a

carcinogen (Something that causes cancer) and red meat as a probable

carcinogen. Components of red meat may also contribute to heart disease

risk. Another way we increase risk is through high heat cooking of the

meat. To reduce risk, aim to moderate your intake, cook at lower

temperatures and surround the meat you do consume with plenty of plant

based foods like fruits, veggies and whole grains.

Don’t Forget the Water! As the temperatures and humidity rises, make sure you are

increasing your fluid intake accordingly. Monitor your thirst and color of

your urine for easy indicators of hydration status. Fun fact – fruits and

veggies are composed of a high percentage of water so it’s a great way to

boost your nutrient intake and your fluid intake. If you are out for

extended periods of time or tend to sweat quite a bit, you may also

consider adding a source of electrolytes.

Continued...

OSHKOSH COMMUNITY YMCA

SUMMER 2019

20TH AVE

3303 W. 20th Ave

(920) 230-8439

DOWNTOWN

324 Washington Ave

(920) 236-3380

TENNIS CENTER

640 E. County Road Y

(920) 236-3400

EVENTS

EVERY FRIDAY Freedom Friday workout @ 20th Ave, 10:30 a.m. July 8th Golf Outing @ Oshkosh Country Club, 9:45 a.m. August 1st YMCA night @ Waterfest

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SAVORY SUMMER NUTRITION TIPS! (Continued from Page 1)

By: Kate Harrell, MS, RD, CSSD, LD

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Registered Dietitian Nancy Clark has a recipe for a homemade sports drink that provides

fluids and electrolytes.

Homemade sports drink from "Nancy Clark's Sports Nutrition Guidebook."

• 1/4 cup sugar

• 1/4 teaspoon salt

• 1/4 cup hot water

• 1/4 cup orange juice (not concentrate) plus 2 tablespoons lemon juice

• 3 1/2 cups cold water

1. In the bottom of a pitcher, dissolve the sugar and salt in the hot water.

2. Add the juice and the remaining water; chill.

3. Quench your thirst and enjoy!

Recipe makes 1 quart.

Per 8-ounce serving: 50 calories, 12 grams carbohydrate, 110 mg sodium.

This program is designed for participants who have finished a Phase 2

Cardiac rehabilitation program from the hospital. In this maintenance

program, members are monitored before and after exercise with heart

rate and blood pressure and sometimes during exercise if needed. All

measurements are recorded each session so participants can track their

progress.

Each session is 45 minutes long to help encourage members to create a

true lifestyle change with exercising at minimum 3 days a week for 20

to 60 minutes. In that time frame, a mix of cardiovascular and strength

training is incorporated.

Many times we lose our strength after a cardiovascular event. The goal of this program is to

help participants build up strength to make it easier for daily living activities. Working on

improving these two areas will create an overall better health and balance for our bodies.

QUESTIONS? Please contact Ashley Preston at ashleighpreston@oshkoshymca.org for more

information on this program or to reserve your spot today!

FEATURED PROGRAM CARDIAC REHAB PHASE 3 MAINTENANCE PROGRAM

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With summer time here and the temperatures

heating up, we need to be more mindful of our

hydration needs. With the increase in temperature

and humidity we can see a decrease in our exercise

performance if we are dehydrated. We should focus

on hydration not only during but before and after

exercise as well. A common theme with all three of

these hydration times will be to take in smaller

amount of water in shorter intervals, drinking eve-

ry 15 to 20 minutes.

Looking at hydration prior to exercise, we want to

go into exercise adequately hydrated. If we start

dehydrated, it will be even harder to catch up.

Using a urine color test, we can gauge our

hydration status. During exercise, especially in the

heat and humidity, make sure you are drinking

fluids every 15 to 20 minutes. Drinking too large a

quantity of water alone can actually be detri-

mental. If you are a heavy sweater, or find you

have salt lines on your clothing after exercise, we

would encourage consuming a source of electro-

lytes as well. Rehydrating after exercise can take

several hours. Sticking with the small amounts of

water in short intervals, we need up to 1 ½ times the amount we lose. Again, be

mindful of your body’s indicators such as thirst, frequency of urination and color of

urine.

There are a couple other things to be mindful of when it comes to our hydration

status. We need to watch our caffeine intake. Beverages with standards amounts of

caffeine are okay in moderation. Consuming high amounts of caffeine can be

problematic in combination with high levels of heat adding unnecessary stress to our

body. Alcohol can also cause extra dehydration. Alcohol in combination with heat can

put you at risk of heat related sickness.

SUMMER HYDRATION Ben Clewien, BS, NASM-CPT

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MEMBER HIGHLIGHT: DASHIELL BOWDEN

My name is Dashiell and I’m 13 years old. My

family joined the Oshkosh YMCA in 2013 with

the hope that we would all get more exercise.

Using the family pool and walking on the track

were the main activities we did at first. My mom

signed me up for personal training beginning in

the summer of 2017. I wasn’t too excited about

it and I wasn’t sure what to expect. I remember

that Karmen asked me my goals. One of my

goals was to be able to run one mile without

stopping, something that I wasn’t able to do at

the time.

When my workouts began, I quickly realized

that Karmen made the sessions fun and she

challenged me. I ended each session very tired

out, but I was able to do more than I expected.

Within just a few weeks, I was running a mile

without stopping. I kept on with the training

sessions and Karmen gave me exercise

assignments between sessions. I actually

learned to like exercise as I ran the two-mile

Festival Foods Turkey Trot in 2017 and

improved my fitness to be able to run the five

mile route at the Turkey Trot in 2018.

In addition to working out, I changed my eating

habits in September, 2018. I now eat more

vegetables and fruits, and I’ve cut down on

carbohydrates. I rarely eat or drink sugary

things. As a result of eating differently and

continuing to do personal training sessions, I’ve

lost weight and am healthier. I want to continue

a healthy lifestyle.

It would be good for other kids to know that

personal training can be challenging in a fun

way. It can help them meet goals that they

might have and help them to be healthier than

they are now.