Greater Joliet Area YMCA

GREATER JOLIET AREA YMCA

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

You are here: Home / Archives for Morris Community YMCA

Skills for Life: The Importance of Learning CPR

CPR Classes Grundy County

Cardiopulmonary resuscitation, also known as CPR, is an emergency life-saving technique that’s performed when the heart stops beating. More than 350,000 cardiac arrests occur outside of hospital walls annually, which makes bystander CPR extremely important. Immediate CPR can double or triple the chances of a person’s survival.

If you’re looking to learn this vital skill, be sure to register to attend one of two ‘Friends and Family’ CPR classes being hosted by the Morris Community YMCA and Morris Hospital and Healthcare Centers later this month.

  • Saturday, May 11 9-11:30 a.m.
  • Wednesday, May 15 6-8:30 p.m.

Both classes will be held at Shabbona Middle School, located at 725 School Street in Morris. Cost is $5 per person.  These classes are open to area residents, ages 12 and older.

To learn more, please contact Membership and Wellness Director Jamie Nelson at (815) 513-8080, ext. 515 or via email at [email protected].

To read more about the importance of learning CPR, check out this great article, courtesy of Harvard Health Publishing.

SHARE THIS:

Eating Right: Honey Glazed Ham

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

If you’re looking to make the perfect ham for your Easter festivities, you may want to consider this delicious recipe.

HONEY GLAZED HAM

PREPARE AND COOK IN THE SLOW COOKER:  
• 4 lbs ham (uncured, sodium nitrate free, and fully cooked, or two 2 lb hams)
• 3 cups vegetable broth (low sodium, or low sodium chicken broth)

Place in the slow cooker and cook on low for 3 hours.

MAKE THE GLAZE:
• 1 tsp butter (unsalted)
• 1/2 cup honey
• 1 Tbsp dijon mustard
• 1 tsp dried thyme
• 1 tsp black pepper
• 1/2 tsp ground cloves
• 1/2 tsp ground allspice
• 2 tsp fennel seeds (crushed, or 1/4 tsp ground fennel)

Place in a small saucepan and cook over medium-low heat. Once simmering, reduce heat to low and cook for 5 minutes. Then, remove from the heat.

PREHEAT THE OVEN TO 375 DEGREES  

BAKE AND GLAZE THE HAM:
• 1 pineapple (peeled and cut into slices)

Remove the ham from the slow cooker and place in a greased 9-inch x 13-inch baking dish. Place pineapple slices around the ham and spoon 1/3 of the glaze on top of the ham and spread until well coated. Bake for 30 minutes, adding more glaze every 10 minutes.

SERVE AND ENJOY!
When done, remove the ham from the oven and let it sit for about 5 minutes. Slice and serve.

QUICK TIPS

When you buy a ham, it will typically be fully cooked.  This recipe lets you cook it slowly to heat it through, so it will be moist and juicy, and then it’s placed in the oven to let the glaze season the ham and brown.

NUTRITION INFORMATION FOR ONE SERVING

Calories: 320, Fat: 7 g, Saturated Fat: 1.9 g, Total Carbohydrate: 27 g, Cholesterol: 97 mg, Fiber: 1.5 g, Sugars: 24 g, Protein: 36 g, Sodium: 1485 mg

SHARE THIS:

Eating Right: Everyday Hummus and Chocolate Chip Banana Bread

Two Healthy Recipes from Our Partners at Morris Hospital and Healthcare Centers

In celebration of National Nutrition Month, staff from Morris Hospital’s Nutrition team visited the Morris Community YMCA last week and shared healthy recipes and samples with members.  If you missed the opportunity to sample one of these healthy snacks, be sure to check out these easy-to-follow recipes to try at home!

Everyday Hummus

Cook time: 20 minutes

Yield: 7 servings

PREHEAT THE OVEN TO 400 DEGREES (IF TOASTING YOUR OWN PITA CHIPS)

MAKE THE HUMMUS:• 2 garlic cloves (or 1/2 tsp garlic powder)
• 1 (15 oz) can garbanzo beans (or chickpeas, no salt added, rinsed and drained)
• 2 Tbsp lemon juice (juice from one small lemon)
• 1/4 cup tahini paste
• 1 Tbsp olive oil
• 2 Tbsp plain nonfat Greek yogurt
• 1/4 tsp ground cumin
• 3/4 tsp salt (or 1/4 tsp if canned beans contain salt)

Add to a food processor or blender along with 2 Tbsp of water. Blend for up to a full minute or until mixture reaches desired smoothness. (Add 1-2 Tbsp more water if hummus is too thick.) Transfer to a bowl for serving.

ADD TOPPING (OPTIONAL):
• 1 tsp olive oil (OPTIONAL)
• 2 tsp pine nuts (toasted, OPTIONAL)
• 1/8 tsp paprika Drizzle oil over the hummus, then garnish with nuts and paprika, if desired.

TOAST PITA CHIPS (OPTIONAL):
• 4 whole grain pitas (gluten-free if desired, cut into triangles for serving)

Place on a large baking sheet in a single layer. Bake for 5 minutes, and then remove from the oven and toss to stir. Return to the oven and bake 3-5 minutes more, or until toasted and browned. (You can continue to bake in 3-5 minute increments until you reach your desired crispy crunch.)

SERVE AND ENJOY!
• 1 red bell pepper (seeded and sliced)
• 1 cup baby carrots
• 1 cucumber (sliced)
• 8 radishes (sliced) Surround hummus with veggies or toasted pita chips and serve.

QUICK TIPS
This recipe is just the right amount for a normal to a small-sized food processor (such as a Mini Ninja). However, if you are using a larger machine, double the recipe so the smaller amount is not hard on the machine. You will love the planned-overs!
Tahini paste is a puree made from sesame seeds. It can be found in the Asian section of the store and works great in homemade hummus and dressings.

NUTRITION INFORMATION FOR ONE SERVING
(1/4 CUP HUMMUS WITH OIL AND NUT TOPPING, WITHOUT VEGGIES AND PITAS)
Calories: 145, Fat: 8 g, Saturated Fat: 1 g, Total Carbohydrate: 13 g, Fiber: 3 g, Sugars: 1 g, Protein: 5 g, Sodium: 185 mg

Chocolate Chip Banana Bread

Cook time: 40 minutes

Yield: One loaf or 12 muffins

PREHEAT THE OVEN TO 350 DEGREES

BLEND FIRST:
• 2 cups old fashioned rolled oats
• 1/4 cup ground flax seed
• 2 tsp baking soda
• 2 tsp ground cinnamon
• 1/2 tsp sea salt Add to a food processor or blender and blend until oats are a flour-like consistency.

Remove from the food processor and transfer to a large bowl.

BLEND BANANAS:
• 3 bananas Add to the food processor and blend until smooth.

ADD NEXT:
• 1 egg
• 2 tsp vanilla extract
• 1/4 cup vegetable oil (or coconut oil, melted)
• 1/2 cup sugar (cane or coconut sugar)
• 1/3 cup plain Greek yogurt (nonfat) Add to the food processor with the bananas and blend about 15 seconds just until combined. Transfer to the bowl with the dry ingredients and stir until evenly combined.

ADD LAST:
• 1/4 cup shredded unsweetened coconut
• 1/2 cup dark chocolate chips (or semi-sweet, regular or mini)

Add to the bowl (reserving a few chocolate chips for the top of the bread) and stir until evenly combined. Pour the batter into a loaf pan or into 12 muffin cups. Sprinkle reserved chocolate chips on top of the batter. Bake 45-55 minutes for the loaf or 18-20 minutes for the muffins. They are done when a knife or toothpick inserted in the center (not by a chocolate chip!) comes out clean.

SERVE AND ENJOY!

NUTRITION INFORMATION FOR ONE SLICE (1/12TH OF LOAF) OR ONE MUFFIN
Calories: 225, Fat: 10.5 g, Saturated Fat: 3.2 g, Total Carbohydrate: 31 g, Cholesterol: 16 mg,
Fiber: 3.5 g, Sugars: 18 g, Protein: 4 g, Sodium: 285 mg

SHARE THIS:

Supporting Your Well-Being: Health Benefits of Playing Pickleball

Pickleball has been a popular sport since 1965 and has recently become a favorite pastime at the Greater Joliet Area YMCA.  In fact, many of our YMCA members have begun to incorporate pickleball into their regular exercise routines.  This paddle sport is simple, fun and a great way to stay physically active.

Staying active at any age will help to improve your physical and mental health in a variety of ways, including:

Stress Relief

Playing a game or two of pickleball will help to release endorphins, which are feel-good chemicals in the brain.  When these endorphins are released, you can say ‘goodbye’ to your stress.

Improved Cardiovascular Health

It won’t take long to notice that pickleball serves as an excellent cardio workout.  As you play, you will boost your cardio health and help to prevent heart disease.

Weight Management

Pickleball is a great cardio workout, so you will be sure to burn lots of calories during each game.  This can help participants to achieve and maintain their healthy weight goals.

Improved Muscle Strength

This game is an excellent way to work against the loss of muscle mass, especially for women.  Pickleball is considered a weight-bearing exercise, so you’ll be toning your muscles while you play!

If you’re wondering where you can find this popular game, look no further than the C.W. Avery Family and Morris Community YMCAs. The C.W. Avery Family Y offers free open adult pickleball for YMCA Facility Members, ages 18 and up, on Friday mornings from 10-11:30 a.m. Or, you can join one of two new pickleball sessions at the Morris Community Y. New sessions will get underway on Wednesday, March 13, at Shabbona Middle School in the old gym.

To learn more about the physical and mental health benefits of staying active and playing sports like pickleball, check out this article, courtesy of Mueller Sports Medicine.

SHARE THIS:

Helping You Live Better: Warning Signs of a Heart Attack

Take action to help keep your heart healthy this February during American Heart Month.

Every year, nearly 735,000 Americans have a heart attack.  With heart disease being the leading cause of deaths in the United States, it’s important to recognize and understand the warning signs and symptoms of a heart attack.  And, while a heart attack can happen at any time, the cold winter months make for a dangerous time for those at risk of a heart attack.

Our partners at Morris Hospital and Healthcare Centers along with Dr. Syed Ahmed, a board-certified cardiologist with Morris Hospital Cardiovascular Specialists, provide insightful details on this life-threatening event.

According to Dr. Ahmed, multiple things occur in your body when you do a vigorous activity outside during the winter.

“Exercising makes your heart rate go up, lifting snow can increase your blood pressure and breathing in the cold air causes a lot of stress on your lungs,” said Dr. Ahmed. “These three stressors result in a lot of strain on the heart, which can lead to the rupture of plaque in blood vessels.”

Dr. Ahmed explains that heart attacks result from blockages in the coronary arteries.  Plaque composed of cholesterol, fat and other substances develops over time along the inside of the arteries that supply blood to the heart.  Many different factors can lead to plaque ruptures such as stress, anxiety and physical activity, among many others.  Having a heart attack can damage or destroy heart tissue, so it’s critical to receive quick medical intervention. 

Identifying the warning signs of a heart attack will help to save your life or a loved one’s life during a cardiac event. Dr. Ahmed says the most common symptom of a heart attack is discomfort, pain or pressure in the chest that lasts more than a few minutes.  It is also possible for the feeling to leave and return.  If you experience pain between your shoulder blades, neck or jaw or in one or both of your arms, this may be a sign of a heart attack.  Perhaps one of the most unsettling symptoms is having no pain at all.

“Some people having a heart attack experience no pain, but they might become weak, lightheaded, short of breath, nauseated, or break out in a cold sweat,” said Dr. Ahmed.

Those who experience any of these symptoms or feel as though they are having a heart attack should seek medical attention immediately.  Waiting hours before calling 911 or going to your local emergency room can lead to extensive, permanent damage to your heart.

“You might not think you’re having a heart attack,” said Dr. Ahmed, “but the best thing to do is go to the emergency room.  You’re not burdening anyone.  We are here to save your life.”

SHARE THIS:

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

SHARE THIS: