Greater Joliet Area YMCA

GREATER JOLIET AREA YMCA

C.W. Avery, Central City, Galowich, Morris, Smith

You are here: Home / Blog

Discovering Peace of Mind with the Help of the Y’s Meditation and Yoga Programs

Meditation and Yoga Programs

Every now and then, we all need a moment to ourselves.  Whether it’s a breath of fresh air or taking time to gather our thoughts, we all need to hit the reset button occasionally.  A great way to achieve mental balance and wellness is through meditation.  Often times, the practice of mediation is paired with physical fitness elements such as yoga and Pilates.  Some benefits of meditation include improved blood circulation, less anxiety and lower blood pressure, among many others.

The YMCA offers many free group exercise classes, including yoga, Pilates, and several mind and body healing classes, which are available to our members year-round.  YMCA Facility Members also enjoy access to four wellness centers and fitness studios, all fully programmed with fitness programs for the entire family.

If you’re looking to refresh your current exercise routine or looking to simply clear your mind from the hustle and bustle of your day, you may want to check out these relaxing fitness classes at the Y:

Mind and Body Healing

C.W. Avery Family YMCA-Plainfield

The C.W. Avery Family YMCA, located in downtown Plainfield, offers many free group fitness classes, which can help to calm the mind.  Of these many free classes, Mind and Body Healing is great for those looking to add meditation to their workout routines.  Mind and Body Healing combines the practices of yoga and meditation.  This class is free for YMCA Facility Members and is held on Tuesday mornings from 10:30-11:30 a.m.

Kids Yoga *NEW!*

C.W. Avery Family YMCA-Plainfield

The C.W. Avery Family YMCA is now offering a free Kids Yoga class. Children, ages 8-12, can unwind during this new kids-only group fitness program.  Kids Yoga is offered on Fridays from 5-5:30 p.m.

Vinyasa Yoga

Galowich Family YMCA-Joliet

If you’re looking for a physically-active yoga class, give our Vinyasa Yoga class a try at the Galowich Family YMCA, located at 749 Houbolt Road.  Vinyasa Yoga focuses on the coordination of breath and movement.  This class is free for YMCA Facility Members and is offered on Mondays from 6:05-6:50 p.m.

Hatha Yoga

Morris Community YMCA

Center your mind and body during Hatha Yoga class at the Morris Community YMCA, located in downtown Morris.  Hatha Yoga includes challenging postures, breathing exercises and meditation. This class will help to improve your strength, flexibility, mental clarity and overall well-being.  YMCA Facility Members are invited to attend this free class on Saturday mornings from 7-7:50 a.m.

Yoga

Smith Family YMCA-Joliet

Join us for a traditional yoga class at the Smith Family YMCA, located at 1350 S. Briggs Street.  This yoga class uses movement and breath together while focusing on stretching and relaxation.  This class is free for YMCA Facility Members and is offered on Monday and Wednesday mornings from 10-11 a.m.

To learn more about these stress-free fitness classes or other fitness opportunities, be sure to speak with your local Y’s Health and Wellness Director or check out our group fitness schedule online.   You can also subscribe to your branch’s online schedule to access, view and set reminders for your favorite free group fitness classes.  To subscribe, visit your branch’s schedule page and hit the subscribe button at the top.

Helping You Live Better: Heart-Healthy Foods Your Diet Needs

February is American Heart Month, which raises awareness about heart disease, the leading cause of deaths among men and women across the United States.  In honor of American Heart Month, consider embracing a heart-healthy diet, which will help to lower your risk of heart disease and heart attacks.

If you’re looking to include healthier foods in your family’s diet, you may want to consider adding some of these items to your shopping list:

Avocados

Did you know avocados are an excellent source of monounsaturated fats?  These fats are especially important as they are known to reduce levels of cholesterol.

Berries

If you enjoy strawberries, blackberries or blueberries, we’ve got great news! Berries are packed with heart-healthy nutrients.  It’s said that eating plenty of berries can reduce your risk for heart disease.

Whole Grains

Foods that are high in fiber, such as whole grains, are a great option to reduce ‘bad’ cholesterol.  Common types of whole grains include quinoa, brown rice, oats, barley and many more.

Leafy Green Vegetables

Leafy greens such as spinach, kale and collard greens all have something in common, besides their green color.  These vitamin-packed vegetables all provide a great source of vitamin K.  Vitamin K helps to protect your arteries and promotes proper blood clotting.

Beans

As a child, you may have heard your parents tell you that beans are good for your heart.  And, they were right!  Beans are good for lowering cholesterol and blood pressure.

Walnuts

If you’re looking for a source of fiber and micronutrients, you may want to give walnuts a try!  Studies show that adding walnuts to your diet can help to protect against heart disease.

Dark Chocolate

If you have left-over Valentine’s Day candy, it may come in handy!   Dark chocolate is rich in antioxidants, which is great for your heart’s health.

Tip: Be sure to get dark chocolate with a cocoa content of at least 70 percent.  And, make sure to not overindulge.

Garlic

There are many health benefits to eating garlic.  Known as a health-enhancing supplement, garlic promotes the well-being of the heart and helps to maintain healthy blood circulation.

If you have questions about your nutrition or if you’re looking to make modifications to your diet, be sure to speak with a member of our Wellness Team during your next visit.  To learn more about these foods and other heart-healthy nutrients, head over to the full article, courtesy of Healthline.com

Eating Right: Quinoa Corn Chowder

A Healthy Recipe from Our Partners at Morris Hospital and Healthcare Centers

Cook Time: 20 minutes

Yield: 6 servings

Step One: Saute

  • 1 Tbsp olive oil
  • 1/2 yellow onion (diced)
  • 1 red bell pepper (seeds and stem removed and diced)
  • 3 garlic cloves (finely diced, or 3/4 tsp garlic powder)

Add oil to a large pot, or Dutch oven, over medium-high heat.  Then add everything else and cook for 3 minutes, stirring often.

Step Two: Add Other Ingredients and Simmer

  • 1 sweet potato (peeled if desired and diced into 1/2 inch pieces)
  • 4 cups vegetable broth (low sodium)
  • 2 cups frozen corn (or fresh, cut off the cob)
  • 2/3 cup quinoa (uncooked)
  • 1 tsp ground cumin
  • 1/2 tsp smoked paprika
  • 1/2 tsp sea salt
  • 1/4 tsp black pepper

Add to the pot and bring to a boil.  Reduce heat to medium and simmer for 15-20 minutes.  (You want the sweet potato to be tender and the quinoa will be cooked after 15-20 minutes).

If you have an immersion blender, blend half of the soup.  (You want the chowder to be creamy but still have a chunky texture which is why you only want to blend half of it).   If you don’t have an immersion blender, add half of the soup to a food processor or blender, blend it, and then add it back to the pot.

Step Three: Serve and Enjoy

 

NUTRITION INFORMATION FOR ONE SERVING

Calories: 175, Fat: 4 g, Saturated Fat: 0.5 g, Total Carbohydrate: 32 g, Fiber: 4 g, Sugars: 5 g, Protein: 5 g, Sodium: 240 mg

Eating Right: Grilled Chicken with Roasted Sweet Potatoes

A Healthy Recipe from Our Partners at AMITA Health

Prep Time: 2 hours 5 min

Cook Time: 25 min

Yield: 4 Servings

Prep Your Ingredients

Grilled Cumin Chicken

Ingredients:

  • 3 tablespoons olive oil
  • 1/4 cup yellow onions, minced
  • 1 1/2 teaspoons garlic, minced
  • 2 teaspoons fresh cilantro leaves, chopped
  • 2 tablespoons lime juice
  • 3/4 teaspoon ground cumin
  • 3/4 teaspoon chili powder
  • 1/2 teaspoon salt
  • 1/2 teaspoon ground black pepper
  • 1 pound boneless skinless chicken breast (4 – 4 ounce)

Roasted Sweet Potatoes

Ingredients:

  • 1 1/2 cups sweet potatoes, peeled and diced 1 inch
  • 1 1/2 teaspoon light brown sugar
  • 1 1/2 teaspoon butter

Sautéed Spinach and Onions

Ingredients:

  • 2 teaspoons olive oil
  • 1/4 cup yellow onions, julienne
  • 6 cups fresh spinach
  • 1/2 teaspoon ground black pepper

Instructions

  1. Roasted Sweet Potatoes: Combine brown sugar, sweet potato and butter. Toss to evenly coat. Arrange in single layer on sheet pan. Roast in 375 degree oven for 20 minutes or until sweet potato is tender.
  2. Sautéed Spinach and Onions: In a sauté pan, heat over medium-high heat. Add onions. Saute until caramelized. Add spinach. Season with pepper. Mix well and remove from heat. Stir until spinach just wilts.
  3. Grilled Cumin Chicken: In a bowl, combine oil, garlic, cilantro, lime juice, cumin, chili powder, salt and pepper for marinade. Mix well. Add chicken to marinade. Toss to evenly coat. Refrigerate for 2 hours. Drain and discard excess marinade. Place chicken breast on a medium-high grill for 6 to 8 minutes on each side.
  4. For Service: Place 1 chicken breast on a plate with 1/3 cup roasted sweet potato and 1/2 cup spinach.

 

Nutrition Facts:

Calories Carbs Protein Fat Sat. Fat Cholesterol Sodium Fiber
280 24 g 25 g 10 g 2 g 69 mg 220 mg 6 g

 

Helping You Live Better: The Effects of Vitamin D Deficiency

With the bitter-cold weather upon us, you may be feeling the need for some sunshine and your body may be feeling that same need. Many people run low on vitamin D during the dark, colder months of the year, as we stay indoors exposed to fewer of those vitamin D-producing rays from the sun.  And, if you’re active outdoors during the winter months, you’re usually bundled up, effectively blocking what little sun you’re exposed to.

Our partners at Morris Hospital and Healthcare Centers along with Dr. Paulo Aranas, a family medicine physician at the Morris Hospital Ottawa Campus, provide insightful details on this essential vitamin.

“A lot of people know that vitamin D plays a big role in working with calcium to give you strong, healthy bones,” Dr. Aranas said.  “However, studies coming out also suggest that vitamin D provides benefits to your immune system and cardiovascular system, as well.”

Dr. Aranas said anecdotal studies suggest vitamin D might also increase cognition in older adults.

Additionally, vitamin D also plays a big role in your mental health, with 20 percent of Americans suffering from fatigue and depression each winter as a result of low vitamin D levels.  So, how much vitamin D do you need?  Between ages one through 70, the recommended daily intake of vitamin D is 600 International Units (IU).  Those over the age of 70 should get at least 800 IU of vitamin D each day.

Another source of vitamin D is through foods, which include fatty fishes such as swordfish and salmon.  Swordfish has approximately 566 IU and salmon has approximately 477 IU in three ounces.  As an alternative, Cod liver oil is an especially rich source, containing 1,360 IU per tablespoon.

While there are many contributing factors to low vitamin D, you may be at a higher risk if you have dark skin, are obese, spend excess time indoors, take certain medications, had gastric bypass surgery, have kidney or liver disease or a condition that limits absorption by the intestines.

If you’re looking to take supplements to help with vitamin D deficiency, be sure to not overdo it.  Too much of this fat-soluble vitamin can cause nausea, vomiting, itching, weakness, confusion and many other side effects.

According to Dr. Aranas, signs of vitamin D deficiency include persistent joint pain, muscle aches and fatigue.  A simple blood test at your doctor’s office can test your vitamin D level.

If you’d like to get your vitamin D level tested, a blood test is available through Morris Hospital’s Wellness Wednesday screenings for $50.  Easy to understand test results will be provided within one week.  For more information or to schedule a blood test, visit www.morrishospital.org  or call (815) 416-6089.

To learn more about vitamin D deficiency, read this informative article, courtesy of Healthline.com.

Safety Tips for Extreme Cold Weather

Bitter-cold temperatures are heading our way, following a snowy start to the week. With dangerously-cold wind chill values, we encourage you to stay safe indoors.  However, if you or your family must venture outdoors during the cold weather, here are some safety tips you may want to consider before heading out.

Watch for Frostbite

With wind chills potentially dropping to 35 to 50 degrees below zero, depending on your location, be sure to watch for frostbite. Frostbite can happen in just a few minutes and is especially susceptible on your fingers, toes, nose and ears.

Indicators of frostbite:

  • First degree: Ice crystals forming on your skin.
  • Second degree: Skin begins to feel warm even though it is not yet defrosted.
  • Third degree: Skin turns red, pale or white.
  • Fourth degree: Pain lasts for more than a few hours and skin may turn dark blue or black.

If you think you have frostbite, move indoors to a heated location and begin to warm the affected area using warm water or body heat.  Do not use hot water.  For severe frostbite, you should seek medical attention immediately.

Beware of Hypothermia

Hypothermia occurs when your body temperature drops below 96 degrees Fahrenheit.  This is a serious health condition and you should seek medical attention immediately.  You have a greater chance of developing hypothermia if you are outdoors for an excessive amount of time and if you’re not dressed properly for the weather.

Tips for reducing your risk of hypothermia:

  • Dress in layers
  • Avoid breezes and drafts when indoors
  • Wear a hat and warm boots
  • Eat hot foods and drink warm drinks several times a day

If you find yourself feeling cold, sluggish or have trouble thinking clearly, see your doctor immediately or visit your local emergency room.  And, if you know someone who lives alone, be sure to check on them during cold, winter days.

To learn more about staying safe and healthy during cold weather, check out this great article from the CDC.

Translate »