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Nine Healthy Eating Tips for the Entire Family!

Posted on by Summer Bozeman

March is National Nutrition Month! What is your family doing in effort to target healthy eating habits? Dawn Jackson Blatner, RDN has some tips and a recipe below.

Post a snack list on the fridge

Have a list posted on the fridge of available and healthy snacks so it’s more likely everyone will choose those nourishing options when hunger hits. Snacks that have protein and produce are great options such as an Eggland’s Best hard-cooked egg and cucumbers, nut butter and celery, cheese stick and apple, edamame and orange slices, or yogurt and berries.

Play “Try It Tuesday”

Trying new foods is such a great way to get a wide variety of nutrition and create more adventurous eaters. Make Tuesday the day each week to open everyone’s mind and palate to try a new snack, a new side dish, a new recipe, or even just take a bite of a new fruit or veggie.

Team up in the kitchen

Cooking together makes it feel more fun and when kids play a role in prepping, they are more likely to enjoy the meal. Teaching kids how to cook is a valuable life skill that you can start teaching at any age, it’s never too early or late. And bonus, the better kids get in the kitchen, the less work it ends up being for parents!

Count the color on your plate

One of the best ways to eat better is by adding more colorful fruits and veggies to meals and snacks. So have kids count the colors on their plate and the more colors the better. Take it to the next level and create a family chart to track the colors eaten through the week or month!

Learn the superpowers of each food group

Each food group does powerful things in your body. And when kids (and adults) focus on the superpower benefits of food, it becomes more meaningful and fun to choose nourishing options. For example:

  • Protein foods like Eggland’s Best eggs, chicken, and beans help grow and repair muscles.
  • Fruits and veggies give us vitamins and minerals to protect our cells.
  • Whole grains like whole wheat, oats, and brown rice give us energy.
  • Fats like nuts, avocado, and olive oil support our organs.

Create a water station

Staying hydrated helps keep us healthy and energized. Keep a pitcher of water that’s easy to see on the counter or in the fridge. And nearby have cups/water bottles and some slices of cucumbers, lemons, limes, oranges, mint, and/or berries so kids can create their own special flavor combos. Keeping water available and fun encourages the whole family to drink more of it.

 

Oatmeal Snack Bars

Prep Time: 5 minutes
Cook Time: 25 minutes
Yield/Total Servings: 16 snack bars

Ingredients:

2 Eggland’s Best eggs

1 mashed ripe banana (about 1/2 cup)

1/4 cup maple syrup

1 teaspoon vanilla extract

2 cups rolled oats

1/2 cup almond flour (or whole wheat flour)

1/4 cup mini dark chocolate chips

1 teaspoon baking powder

1/2 teaspoon sea salt

1/2 teaspoon cinnamon

Instructions:

  1. Preheat oven to 350 degrees F.
  2. In a bowl, whisk Eggland’s Best eggs, mashed banana, maple syrup & vanilla.
  3. In another bowl, mix together oats, flour, chocolate chips, baking powder, salt & cinnamon.
  4. Add the egg mixture (wet ingredients) to the oat mixture (dry ingredients) and stir.
  5. Spread batter into an 8×8 baking pan lined with parchment paper.
  6. Bake for about 25 minutes, or until set in middle and golden around edges.
  7. Let cool and cut into 16 squares.

Allergy Info: vegetarian, dairy-free, whole grain

Nutrition Info:
Serving size: 1 snack bar

Calories: 100

Total Fat: 4.5g

Saturated Fat: 1.5g

Trans Fat: 0g

Cholesterol: 20mg

Sodium: 110mg

Carbohydrate: 14g

Dietary Fiber: 2g

Added Sugar: 3g

Protein: 3g

Commemorating the Accomplishments of Women Leaders Within the Y Movement

Posted on Updated on by Summer Bozeman

In honor of #WomensHistoryMonth, the Y is honored to commemorate and celebrate female figures within the history of the YMCA movement who were vital to the success and empowerment of all current and future women leaders in the Y.

YMCA of Coastal Georgia Women's History Month Ellen Brown

Ellen Brown

Ellen Brown was the first female YMCA employee in 1886 when she was hired to serve as the “boys work secretary.” Brown taught a night class at the Y that grew so rapidly, it eventually became a whole department! #WomensHistoryMonth 📷: @yarchives

YMCA of Coastal Georgia Women's History Month Addie Hunton

Addie Hunton

As part of the YMCA's massive World War I support effort, Addie Hunton was one of only three African American women assigned to serve over 200,000 segregated Black troops stationed in France. Hunton was also YWCA secretary for Black student work and vice president of the NAACP. #WomensHistoryMonth 📷:@yarchives

YMCA of Coastal Georgia Women's History Month Marguerite Crockett

Marguerite Cockett

Marguerite Cockett graduated from Women's Medical College of Pennsylvania in 1905. In 1916 she bought a car and brought it to France where she worked as an ambulance driver under the American Fund for French Wounded. She spent three months in Serbia establishing a French-Serbian hospital and served on a hospital ship in the Mediterranean. In 1917 she established the first canteen under the YMCA American Expeditionary Forces. #WomensHistoryMonth 📷: @yarchives

YMCA of Coastal Georgia Women's History Month Winifred Colton

Winifred Colton

Fighting to improve the status of women in the YMCA, Winifred Colton began her extensive YMCA career as women’s and girls’ work secretary at the YMCA of Metro Chicago. In 1957, the YMCA's National Council’s statement of purpose no longer applied to “males only,” and Colton became the first woman professional on the national staff. #WomensHistoryMonth 📷: @yarchives

YMCA of Coastal Georgia Women's History Month Xinia Brenes Jenkins

Xinia Brenes Jenkins

One of the founding members of the San Jose YMCA, Xinia Brenes Jenkins was deeply involved in the Costa Rican Catholic youth movement. The Latin American Confederation of YMCAs reached out to Jenkins for her assistance in instituting a national Costa Rican YMCA. Jenkins's work for the Costa Rican YMCA focused on providing programs for refugees, relief for those affected by housing shortages, and offering vocational skills training for women and agricultural skills training for Costa Rican natives. #WomensHistoryMonth 📷:@yarchives

YMCA of Coastal Georgia Women's History Month Violet Henry

Violet P. Henry

After holding various executive leadership roles in the Newark and Chicago YMCAs, in 1976, Violet P. Henry became the first woman to be named to a top management position at the Y's national office. She provided leadership for numerous national and international commissions and committees that worked for the rights of women and people of color. #WomensHistoryMonth 📷:@yarchives

YMCA of Coastal Georgia Women's History Month Wilhelmina Aveling

Wilhelmina “Willie” Aveling

Wilhelmina “Willie” Aveling began her YMCA career as a physical director in Atlantic City. In 1933, she joined the staff of the Chicago Metropolitan YMCA to find ways to improve programs for women and girls. For the next 28 years, she helped develop policies and recruit women leaders within the YMCA movement. She was the first woman to be inducted into the YMCA National Hall of Fame. #WomensHistoryMonth 📷: National YMCA Hall of Fame

YMCA of Coastal Georgia Women's History Month Suzanne McCormick

Suzanne McCormick

In 2021, Suzanne McCormick became the first woman to serve as CEO of the YMCA of the USA. #WomensHistoryMonth

YMCA of Coastal Georgia Women's History Month

Savannah Tree Foundation and Gulfstream Aerospace Partner with YMCA of Coastal Georgia to Plant Trees at Ys

Posted on Updated on by Summer Bozeman

In celebration of Georgia Arbor Day 2023, the YMCA of Coastal Georgia partnered with the Savannah Tree Foundation and Gulfstream Aerospace to plant 175 trees at five YMCA branches and other locations throughout Chatham and neighboring counties. 

The project planted trees at the Islands Family YMCA February 17—Georgia Arbor Day—and invited the public to participate in the tree-planting events and take home a free sapling. Additional tree-planting events took place at the Tybee Island YMCA & Recreation Department on Saturday, February 18, and then the Effingham YMCA Saturday, February 25. More tree-planting events will take place at the West Chatham YMCA and Habersham YMCA this fall. 

According to the Savannah Tree Foundation, recent studies show that trees can be linked to overall public health and Chatham County has been losing its tree canopy at a rate of at least three football fields a day! Trees are proven to have several positive effects on our environment and communities, including lowering temperatures by nearly 20 degrees during summertime, helping with storm water mitigation, cleaning the air we breathe, and providing habitats for native wildlife. 

“The YMCA of Coastal Georgia is committed to improving our community’s health and well-being and partnering with Savannah Tree Foundation and Gulfstream to help combat canopy loss is an effective way to meet that mission,” says YMCA of Coastal Georgia CEO Joel Smoker. “This project will help better our communities while promoting healthy green spaces and beautifying the sites for our community members to enjoy.”

YMCA of Coastal Georgia Cuts the Ribbon on EGYM at Effingham and Islands Branches!

Posted on Updated on by Summer Bozeman

The YMCA of Coastal Georgia is kicking off 2023 by cutting the ribbon on two new EGYM smart strength systems at the Effingham County and Islands branches.

What’s so special about EGYM? After a one-time introduction session with a coach, the smart equipment recognizes you (based on an electronic band unique to you and free with your Y membership) and sets itself up, so you don’t have to struggle with bands or weights. It provides a customized, full-body strength training workout in just 30 minutes, taking the guesswork out of strength training, and gives the member a goal-specific training plan using a game-like interface. EGYM also measure your progress against the program you set up and, for example, removes resistance if you’re struggling, or adds resistance if it seems like the program is too easy for you. It even self-adjusts the seat on each piece of equipment according to your height!

Learn more about EGYM below:

YMCA Critz Tybee Run Fest to Race Through Tybee Island February 3 and 4

Posted on by Summer Bozeman

Friday is the Taste, and Saturday is the Test!

The YMCA Critz Tybee Run Fest, a favorite event among locals and visitors alike, continues the long-standing tradition of the Tybee marathon February 3 and 4! This is the second year the race is hosted by the YMCA of Coastal Georgia whose youth-centered programming is the beneficiary of weekend proceeds. The event will retain its format, where “Friday is the taste and Saturday is the test,” consisting of five races, for which runners can register in any combination they like; running all five events adds up to a 26.2-mile full marathon distance.

This year the Y is making an extra effort toward keeping Tybee clean by partnering with Hiccup Earth to utilize sterile, reusable cups to replace plastic water cups at aid stations along the course route. The Y is also working with longstanding partner Savannah Distributing to cut down on plastic waste by providing racers with their traditional post-race beer in cans, which are more easily recyclable than plastic cups. Additional recycling bins will be available around the race site, provided by Curbie Sanitation.

“The Y is really excited to be reducing the environmental impact the race has on the island. The Critz Tybee Run Fest is a landmark event in the community and we couldn’t be more thrilled to continue to host it,” says Joel Smoker, CEO of the YMCA of Coastal Georgia. “We’re so grateful to Dale Critz, Jr. and Critz Auto for continuing their association with the race as presenting sponsor.” With the YMCA of Coastal Georgia as the beneficiary, all proceeds from the weekend will go to youth-focused programs including before- and after-school care, youth sports leagues, out-of-school-time enrichment and day camps for when schools are closed but parents need to work. All funds will also stay local.

Race weekend begins with The Bernie’s Oyster House 5K at 6 p.m. Friday night followed by The Collins Quarter 10K at 7 a.m. Saturday morning, the Chu’s Mart Half-Marathon at 8:30 a.m. and the noon Lighthouse Pizza 2.8-Mile Beach Run, wrapping up with the West Construction Company One-Mile Run at 1 p.m., which will complete the weekend marathon. Friday night will also host a Kiddie Run starting at 5:30 p.m. This year, packet pick-up will take place at the race site beginning Friday at 2 p.m. and continue throughout the weekend.

Registration is open at CritzTybeeRun.com! A special Savannah Magazine Saturday VIP Experience is available as an add-on to race registration. Details are available at the race website.

For race information, visit CritzTybeeRun.com. Sponsorship opportunities are available. Contact Shannon Horst, race director, at [email protected] for information on becoming a race sponsor! If you would like to sign up to volunteer at the race,  or contact Laura Schmarkey, outreach program director at [email protected]. 

Out With the Old (Habits) and In With the New (Habits)

Posted on Updated on by Joseph Prado

You don't need a new you for the new year, you just need some new, healthy habits!

The start of the new year is a great time to take a look at all of your current habits. Are there any habits you currently have that can be tweaked, even just a little bit, in order to turn them into healthy habits? We’re happy to share at least four healthy habits you can begin today to make sure your 2023 is off to a great start!

Stop hitting snooze. Snooze, sleep, repeat. Studies have shown that the fight against getting out of bed as soon as your alarm goes off actually has a negative effect on your health. Instead of reaching for that snooze button, let’s make it a habit to get up and get a productive start to your day.

Y Tip: Try placing your phone or alarm clock on the other side of the room before you go to bed at night. You will physically have to get out of bed to turn off your alarm, meaning you are already in an upright position once you turn that pesky alarm off. Plus, putting a pause on snooze gives you more time to enjoy a longer morning routine, which could consist of healthy habits like exercise or mindfulness activities. This could even make extra time for an early morning sweat session at the Y!

Skip the sugar. We get it – that caffeinated soft drink or large sugar-filled latte sure sounds like a good pick me up when the mid-afternoon slump rolls around. However, cutting out these sweet treats and replacing them with water can do wonders for your daily sugar and calorie intake. When this happens, you lower your changes of weight gain and other issues like high blood pressure. Take the plunge and swap those sugary beverages for water.

Y Tip: Try adding fruit to your water if you’re missing the sweetness of sugary drinks. It will add a hint of flavor without any added sugar. Strawberries, lemons and cucumbers are some examples of fun additions to make your water more flavorful. Get creative!

Find new moves. If you are starting to dread your workouts, then maybe it’s time to switch them up. Getting stuck in a workout rut can possibly lead you plateauing or quitting your routine all together. If you’re starting to roll your eyes at the thought of lacing up your sneakers, we encourage you to try a new group exercise class or workout format than what you’re used to.

Y Tip: Did you know that the YMCA of Coastal Georgia offers dozens of group exercise classes to choose from? From low impact to HIIT offerings, check out our group exercise calendar or meet with one of our certified personal trainers to explore your options. Go with a format you’ve never tried before or that you’re not familiar with – you just may find your new favorite and reignite your passion for exercise! Click here to find the group exercise schedule at your home branch!

No nightly scrolling. It may be one of the hardest habits to break – lying in bed, the comfort of the blue glow on your face as you scroll mindlessly through the internet. Studies show that looking at your phone before snoozing can have negative effects on your quality of sleep. Since we know sleep is just as important for your health as any other activity, we suggest powering down your device and allowing the sandman to do his job, naturally.

Y Tip: Choose nighttime activities which promote sleep, like practicing meditation or relaxation techniques. You will thank yourself in the morning!

YMCA of Coastal Georgia Gives Savannah Area Children More Than 200 Beds and A Place to Dream

Posted on Updated on by Joseph Prado

Since the inception of the A Place to Dream program, more than 250 beds have been delivered to area children with no place to sleep.

YMCA of Coastal Georgia's A Place to Dream Bed Donation Program

In November, the YMCA of Coastal Georgia’s A Place to Dream program made delivery of 23 beds for children without their own dedicated place to sleep. With a delivery scheduled for this month, the Y has a goal of delivering at least 250 beds by the end of 2022.

Every night, many Coastal Georgia children sleep on floors, couches, chairs or in shared beds with siblings or other family members. Many of these children are not getting the recommended amount of sleep per night, putting them at risk for cognitive and developmental delays. According to GEEARS (Georgia Early Education Alliance for Ready Students), the most rapid period of brain development happens between birth and age 8, where sleep is most essential to this growth.

“When we really looked at the level of need, we knew we had to react,” says YMCA of Coastal Georgia President & CEO Joel Smoker of the program’s initial development. “Research continually demonstrates the effects a good night’s sleep has on a child’s mental, emotional and intellectual development. If we can provide the tools to help children thrive, we’re going to act.”

In partnership with the Housing Authority of Savannah, the Y’s A Place to Dream program provides a twin-size bed frame, mattress and pillow, complete linen set and a gift bag with a story book, Bible, flashlight, stuffed animal, toothbrush and toothpaste, activity book and crayons, and a certificate for a free swimming lesson at the Y. Thanks to P.A.C.K., families are also provided with two bags of groceries.

In December of 2021, the program expanded to Statesboro with the delivery of 10 bed sets, gift bags, and a bag of food items from Statesboro’s TMT Farms. The Statesboro Family YMCA is making delivery of another 10 beds over the first weekend in December, and setting the goal to double its delivery volume in 2023.

Heading the program up is YMCA Pastor Herb Hubbard. Pastor Hubbard was himself a foster child and understands the strain that not getting a good night’s sleep can place on children.

“When I was a child, I often felt insecure in foster housing, and not sleeping well made it extra tough on me in school,” he explains. “I was also afraid of the dark—that’s why I think it’s important that we include a small flashlight in all our gift bags. So that the children don’t ever have to be afraid of the dark and can rest easy.”

All funds raised for A Place to Dream go directly to the support of the program, offsetting the cost per bed of around $300, and expense of purchasing and filling the gift bags with books and other supplies. Livingood’s Appliances & Bedding generously provides a truck and loading/unloading help for delivery days, and a bevy of volunteers assemble the beds inside homes.