Eating Right: A Healthy Recipe For You And Your Family

A Healthy Recipe From Our Partners At Morris Hospital and Healthcare Centers

Chocolate Pumpkin Spice Granola

PREHEAT THE OVEN TO 350 DEGREES

 

PREPARE THE DRY INGREDIENTS:

  •  3 cups old-fashioned rolled oats
  • 1/2 cup quinoa (uncooked)
  • 1/2 cup raw pecans (chopped)
  • 1/4 cup sliced almonds
  • 2 Tbsp flax seeds (or ground flax seeds)
  • 1/4 cup coconut flakes
  • 1/2 tsp sea salt
  •  3 tsp pumpkin pie spice

Place in a large bowl and stir to combine.

 

PREPARE THE WET INGREDIENTS:

  •  1/2 cup pumpkin puree
  •  6 Tbsp pure maple syrup
  • 4 Tbsp coconut oil (melted)
  •  2 tsp vanilla extract

 

Add to a small bowl and stir to combine.  Pour over the dry ingredient mixture and stir until everything is well coated.  Bake for 10 minutes, remove from oven and stir, bake another 10 minutes, stir, then bake 5 minutes more until granola is lightly browned.  It will get crisper as it cools.

ADD THE CHOCOLATE:

1/3 cup dark chocolate chips

When granola is cool, add chocolate chips and stir to combine.  Store in a sealed container.

ENJOY! 

 

QUICK TIPS

Pumpkin pie spice is a combination of cinnamon, cloves, ginger and nutmeg.  If you don’t have pumpkin pie spice, use about 1/2 tsp of each of these spices

Commit to Your Health: Jump-Starting Your Fitness Routine

It’s almost time to turn your clocks back an hour, which means many individuals will look forward to an extra hour of sleep. However, at the Y, we encourage our members to take advantage of that extra hour by jump-starting their fitness routine when Daylight Savings Time officially ends this weekend.

Fall Session 3 will tip off on Monday, November 5. Here are some great tips to help you embrace a healthy lifestyle this fall:

Be Consistent-  Although it may seem like a great idea to stay in bed longer, it’s important to keep your schedule consistent, including exercise times.  Manage your fitness schedule accordingly. In the fall, keep your workout times as normal as possible. Working out too close to your bedtime can make it harder for you to fall asleep.

Join a Class- It’s the perfect time to start a new class at the Y. Take advantage of the many different fitness opportunities available at the Y. Group exercise classes will help you keep a consistent schedule and you’ll be able to transition your workouts to indoors.

Swim Laps- Pools are popular in the summertime, but swimming can also be a great indoor exercise year-round. Dive in and swim some laps as part of your exercise routine. The Greater Joliet Area YMCA offers indoor lap pools at three of its branches. Plus, you can enjoy an afternoon or evening of fun with your family at the C.W. Avery Family YMCA indoor waterpark.

For more information or to register for one of our many Fall 3 programs, visit www.jolietymca.org or stop by your local Y branch today.

November is National Diabetes Awareness Month

Diabetes Rates Continue To Rise—Are You at Risk?

During National Diabetes Awareness Month, the Greater Joliet Area YMCA strongly encourages residents of Will County to learn their risks for prediabetes and type 2 diabetes and to take preventive steps to potentially reduce their chances of developing the disease.

Statistics from the Centers for Disease Control and Prevention (CDC) show that more than one in three Americans (84 million people) has prediabetes. Prediabetes is a condition in which a person’s blood glucose is elevated, but not high enough for a diabetes diagnosis. Only 10 percent of those with prediabetes know they have it but with awareness and simple actions, people with prediabetes may prevent the onset of diabetes.

Individuals can assess their risk for prediabetes and type 2 diabetes by taking a simple test at YMCA.net/diabetes. Through this assessment, visitors can also learn how lifestyle choices and family history help determine the ultimate risk of developing the disease. Several factors that could put a person at risk for type 2 diabetes include race, age, weight and activity level. If a person is at risk, a diabetes screening conducted by a physician can confirm a diabetes or prediabetes diagnosis.

Making some basic lifestyle changes that contribute to weight loss and healthy living can decrease the risk for type 2 diabetes. Among these are:

  • Eat fruits and vegetables every day.
  • Choose fish, lean meats and poultry without skin.
  • Aim for whole grains with every meal.
  • Be moderately active, getting at least 150 minutes of physical activity each week.
  • Choose water to drink instead of beverages with added sugar.
  • Speak to your doctor about your diabetes risk factors, especially if you have a family history or are overweight.

The Greater Joliet Area YMCA aims to prevent prediabetes and type 2 diabetes through the Diabetes Prevention Program (DPP). Featuring a CDC-approved curriculum, the yearlong program includes 16 weekly sessions, plus additional monthly sessions, in a classroom-based setting. The goal is to help participants reduce their body weight by seven percent and increase their activity level to 150 minutes per week.

The Y also offers a free Diabetes Self-Management Program for diabetics, pre-diabetics and caregivers. The 7-week program provides valuable information and tools for self-managing diabetes.

Cardio Workouts to Burn Calories Spooky-Fast

Exercises to burn calories fast

At the Y, we encourage our members to try out different programs and exercises that allow them to focus on their health and well-being. With our large variety of classes, you’ll be sure to find something that peaks your interest and fits into your busy schedule. Be sure to check out our group exercise schedules and plan to add some cardio-packed classes on your calendar.

If you’re looking for different exercises to burn calories quickly, you might consider adding these ‘scary-good’ exercises to your daily routine!

  1. Sprinting
  2. Tabata Training
  3. Rock Climbing
  4. Swimming
  5. Hill Workouts
  6. Jogging
  7. Jumping Rope
  8. Rowing
  9. Cross-Country Skiing
  10. Burpees

To learn more about adding some variety to your fitness routine, be sure to speak to a member of our Wellness team during your next visit. To read more about these workouts, visit LIVESTRONG.com.

Eating Right: Healthy Recipes for You and Your Family

Healthy Salad Recipe

A healthy recipe from our partners at Presence Health

Edamame Nut Salad

Ingredients 

  • 2 tablespoons Creamy Poppy Seed Dressing (recipe follows)
  • 2 ounces fresh baby spinach
  • 4 ounces chopped romaine lettuce
  • 2 tablespoons roasted sliced almonds
  • 2 ounces diced Granny Smith apples
  • 1 ounce shredded carrots
  • 2 tablespoons dried sweetened cranberries or craisins
  • 1 ounce thawed edamame soybeans
  • 2 tablespoons roasted sunflower seeds

Instructions

  1. Combine 1 ounce of spinach and 2 ounces of romaine lettuce.
  2. Place diced apples in lemon water to prevent browning. Drain well before use. (1 tablespoon lemon juice per 1 cup of water.)
  3. In a mixing bowl, toss mixed greens, 1 tablespoon almonds, 1 ounce Granny Smith apples, ½ ounce carrots and 2 tablespoons dressing.
  4. Place on a plate.
  5. Garnish with 1 tablespoon cranberries or craisins, ½ ounce edamame beans and 1 tablespoon sunflower seeds. Serve immediately.

 Creamy Poppy Seed Dressing: Combine 2 teaspoons fresh orange juice, 2 teaspoons low-calorie, no-cholesterol mayonnaise, 2 teaspoons light sour cream, ½ teaspoon honey, 1/8 teaspoon poppy seed and ¼ teaspoon grated orange rind. Mix until well-combined. Refrigerate until ready to use.

Portions: 2

Nutrition Facts: 

Calories Carbs Protein Fat Sat. Fat Sodium Fiber
200 23 g 6 g 11 g 1.5 g 90 mg 6 g
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