Bike for Mike 2013!

A great job by YWCA fitness staff person, Sheri Selway! Way to go Sheri!!

Bike For Mike by Sheri Selway

Sunday May 5 was the 3rd annual “Bike For Mike” fundraiser. All money raised this year is going to buy bikes and equipment (helmets, reflectors) for children at Queen Mary School. The Bike for Mike fund is at the Hamilton Community Foundation. Its goal is to make Hamilton a more cycle-friendly city and put the money raised to purchasing bikes for children. Last year Mike’s Bikes provided 110 bikes, helmets, locks, and lights to children and their families. Thanks to all my supporters, I raised over $600!

It was a beautiful day for a ride. The 45 km ride left Bayfront Park around 9:30 am. I rode with the 20 km group which all ages could easily enjoy. A 5 km ride rode through the historic North End neighbourhood.

The 20 km cyclists followed the Waterfront Trail, continued up Longwood Road and connected to the new trail near the Chedoke Golf Course into West Hamilton. Then we were on road into Dundas where a water/snack station was set up. And a bike repair station, which unfortunately I needed! My chain had started acting up! Unfortunately it couldn’t be fixed. However Freewheel Cycle had just opened and they fixed it up and within a half hour I was on my way with a new part! Thank you Freewheel Cycle!

Back at Bayfront Park, riders were treated to water, fruit and hot pizza which we enjoyed while listening to music. I had such a good time I think I will ride 45 km next year!!!

Photo: Here I am with 2 supporters Sandra and Peggyanne, members of our neighbourhood association, North End Neighbours, who set up an information table.

YWCA Hamilton’s Health and Wellness Departments are hiring!

Job Posting, and position description follows:

16 OFC 2013 Health and Wellness Trainer

Health and Wellness Trainer April 2013

Conference season begins!!

Along with Spring, comes the beginning of the fitness industries’ continuting education conferences. The kick off?
CPTN’s Dare to be Excellent conference May 30-June 1. Early bird (i.e. cheaper!) registration runs until April 13-so register now for a great opportunity to see some great presenters!

Free health and wellness sessions for women!

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Shake Up Your Shopping!!

Are you tired of the same old same old when you go grocery shopping? Always, broccoli, carrots, potatoes, corn, peas, beans? Try some of the healthy alternatives listed below from http://www.mondaycampaigns.org and let your tastebuds go wild!

Shake up your next shop by trying something new. You might just love it!
• Soynuts – Serve as a snack: high in protein & lower in calories than peanuts
• Kohlrabi – Mild broccoli-like flavour
• Kefir – Tart, tasty fermented dairy beverage
• Rye Crackers – Also called crispbread or flatbread
• Frozen dark leafy vegetables – Tired of wilted fresh kale and spinach? Buy frozen instead!
• Greek yogurt – 2X the protein of traditional yogurt
• Calamari – Try frozen squid rings—fast & kid friendly!
• Millet – High fibre, iron-rich substitute for rice, pasta & potatoes
• Dried Figs – Skip cookies and enjoy 2 figs instead!
• Lentils – A protein powerhouse!

Let us know your favs! And check out more healthy suggestions at http://www.mondaycampaigns.org

Jen

Is a neti pot right for you?

Client handout courtesy of Certified Professional Trainers Network, CPTN e-News

What is a neti pot and why would I use it?

A neti pot looks like a genie’s lamp and is used with a saline (salt) solution that you pour into one nostril, flushing unwanted debris out of the other nostril. It has been claimed that this is “good housekeeping” for the sinuses and brings quick relief to sinus sufferers and to those who feel stuffy after sleeping.

Dr. Oz discussed this device on the Oprah show. The positive response to this therapy was quite impressive.

You may have heard of two recent deaths that were linked to neti pot usage using tap water. The victims were infected by an organism called Naegleria fowleri, which enters the body through the nose, causing a brain infection that destroys brain tissue. Infection by this organism, however, is extremely rare. It was not known whether the victims using the neti pots had recently gone swimming. You cannot be infected with Naegleria fowleri by drinking water.

If you are irrigating, flushing, or rinsing your sinuses (such as with a neti pot), the clear message is that you should always use distilled, sterile or previously boiled water to make up the irrigation solution. Tap water is safe for drinking, but not for irrigating your nose.

Details for use
• Lean over a sink
• Tilt your head to one side so that your forehead and chin are at approximately the same level, this prevents water getting into your mouth
• Your breathing from now on is done through your mouth
• Place the spout into your upper nostril and pour the solution so that it drains through the lower nostril
• Blow your nose (clear your nostrils) and do it again on the other side
• Rinsing the nasal passage helps clear out pollen, dirt, and other trapped debris. The saline solution does not irritate or burn the nasal membranes, which are extremely sensitive and delicate.

If the instructions on your neti pot are not clear, check with a pharmacist or health care professional.

Recommendations for your neti pot
1. To make up the solution, add the “official” salt pack (the manufacturer refills cost less than 5 dollars for a 3-5 month supply) to sterile or distilled water. Check the label on the water to ensure it says “sterile” or “distilled.”
2. Boiled tap water is an option. It must be boiled for 3-5 minutes, then allowed to cool down. If it is stored in a clean, sealed container, it will be good for use within the next 24 hours (no longer).
3. Filtered water that has been processed by a filter with an maximum pore size of 1 micron
4. Although experts say that chlorinated tap water that is fresh (meaning the water has run for 20 or 30 seconds) should be fine to use, use with caution. Choose options 1-3, instead, to be safe.
5. Do not share your neti pot with anyone, even your spouse/partner.
6. Do not use yesterday’s saline. Mmix fresh each day as yesterday’s saline is a great place for growth of bacteria and viruses as well as amoebas.
7. Rinse your neti pot after each use and leave open to air dry.
8. You could “sterilize” it with a diluted bleach solution.
9. When on vacation, simply wash the neti pot out carefully and repeatedly with tap water and dry before using again. Do not use pond water, spring water or swimming pool water to clean.
10. If your neti pot develops a crack, throw it out.

Happy Valentine’s day! Healthy Heart, Healthy You!

It seems appropriate that February would be National Heart Month. After all, it brings us the Valentine’s Day holiday. That gets us thinking of hearts in a happy way. However, we need to be serious when thinking about keeping our hearts and blood vessels healthy. Did you know that heart disease kills one in three women while breast cancer kills one in twenty-nine? It also takes the lives of thousands of men. One thing that really stands out to me with heart disease is we absolutely can make changes in our lifestyles that can reduce our risk of getting it or at least delay its progression. Diet, exercise, medication and stress control can significantly impact your heart health. If you have a family history of cardiovascular disease – you really need to pay attention and be proactive with regards to cardiovascular care It’s never too early to start heart healthy eating. Include plenty of fruits, vegetables and whole grains as a daily part of your children’s diet, starting in toddlerhood so they develop a taste for those foods and develop lifelong good eating habits.

What are some changes you can make that can significantly reduce your risk of a heart attack or stroke? Primarily keeping your cholesterol (LDL and HDL) and triglycerides in check and maintaining a normal blood pressure. How can we do that? Start by knowing your baseline lipid laboratory values (cholesterol, LDL, HDL, triglycerides). I am a firm believer that teens need to get their lipids checked to make sure there is no early indication of plaque formation. Now you will not get a recommendation for this from your physician or pediatrician but I think it’s important to have a starting point – especially if you have a family history. Prevention is the key! Keeping those arteries clear at a young age is vital! Cholesterol numbers should be checked every five years if results are within normal limits. If you have abnormal values, labs need to be drawn more frequently.

Normal values are:
 Blood Pressure – 120/80 or below
 LDL cholesterol – Optimal is considered to be below 100. Above optimal – 100-129. Borderline high – 130-159. High 160-189.
 HDL cholesterol – Optimal is considered 60 and above. Less than 40 in men and less than 50 in women is considered low – higher risk of heart disease.
 Triglycerides – 150 or below is considered normal. 150-199 is mildly high. 200-499 is high. 500 or higher is very high.
 Cholesterol – Less than 200 is desirable. 200-239 is borderline. 240 and above is high.

Please note also that if you have heart disease or blood vessel disease, some experts recommend your LDL cholesterol be below 70. This you would need to discuss with your physician.
LDL cholesterol (low density lipoproteins) are the “bad” guys. They carry cholesterol to the cells and cause plaque to form on the artery walls. Genetics, smoking, obesity, a high saturated fat diet and a sedentary lifestyle all contribute to higher levels of LDL’s. HDL cholesterol (high density lipoproteins) are the “good” guys. They carry cholesterol away from the cells where it goes to the liver for reprocessing. Recent studies have also shown that the antioxidant and anti-inflammatory properties of HDL may inhibit the buildup of plaque on artery walls. For every one point increase in HDL, there is a three percent decrease in a person’s risk of suffering a fatal heart attack. That’s motivating to get your HDL number up! How can we increase HDL? Exercise, weight loss, increasing dietary fiber, consuming omega-3 fatty acids, limiting intake of simple carbohydrates (yup), and choosing mono- and polyunsaturated fats over saturated fats can all help increase HDL levels.

One of the most important dietary considerations for keeping your heart healthy is making sure you get enough fiber. Fiber has been proven to help lower LDL cholesterol. Haven’t you seen those Cheerios commercials? Do you know you would have to eat 28 bowls of cereal to meet your needs for the day? They boast about all the fiber in Cheerios but there is really only 1 gram/serving. Ok – back to business. Incorporate fiber into your diet as often as possible. The recommended amount of fiber for children and adults is 14 grams per 1000 calories. That pretty much means about 14-21 grams for children and 28 grams for adults per day. Good sources of fiber include oat cereal, lentils, beans, fruits/vegetables, whole wheat and whole grains. You really have to make an effort to get your fiber. Some foods with the highest amounts of fiber are black beans (15 grams/cup), raspberries (8 grams/cup), pears (5.1 grams), oatmeal (4 grams/cup). To see a list of high fiber foods go to http://www.todaysdietitian.com/newarchives/063008p28.shtml.
Next, you want to make sure you are getting a healthy dose of omega-3′s. Omega-3 fatty acids from fish and flaxseed are found to help protect against heart disease, specifically they help lower triglyceride levels. Elevated triglycerides are associated with an increased risk of coronary artery disease which increases your chance of heart attack or stroke. Foods high in omega-3s include salmon, sardines, walnuts, and flaxseed.

Plant sterols and stanols have been linked with a reduction in LDL cholesterol. Foods that are high in these compounds include brussel sprouts, beets, oranges, cauliflower and whole grains. You can also find some products fortified with these such as margarine spreads.
Bottom line is that you need to know your blood lipid numbers. Follow a diet high in fiber, omega-3′s and plant sterols and stanols. That pretty much covers fruits, vegetables and whole grains – things we all should be including in our diets anyway. Don’t smoke. Keep stress under control. Exercise! If you have a family history of heart disease, see your doctor or a cardiologist prior to age 40. Don’t wait until something happens. Our genes are very powerful predictors of our future health. Some people find that their weight is within normal limits, they don’t smoke, they work out regularly, and eat well but still have elevated cholesterol. It is possible. If all of those things don’t keep your numbers in a healthy range, do what you need to do. It you need to be on medication for your cholesterol and/or blood pressure, do it! Be proactive and be heart smart!
Happy Valentine’s Day,
Rana
Source: http://childadolescentweightmanagement.com/category/national-heart-month/

Attention ywcaencore graduates……..

Attention ywcaencore graduates! You are invited to come and hear Janet Jacks speak to the ENCORE group next Wednesday morning, January 30. If you are interested in attending, please contact Anne Marie (address below). Her presentation is very worthwhile, just like all the other presenters that we are so fortunate to have.

Kind regards,
Anne Marie
acollingwood@ywcahamilton.org

Start spinnin’ your wheels-try an #indoorcycleclass at #ywcahamilton

People have been riding bikes for well over 100 years, before cars were invented and bike riding is still popular. In the spring, this bike-riding author is thrilled to start seeing bikes out there sharing the road with drivers!

At the YWCA, we have some Cycle classes this winter term which are a great way to get on a bike and get some exercise. The added benefit is that riding indoors, really transfers to riding outdoors once the roads are clear of snow and the weather is nice again. So join a class and start pedaling! Here are some reasons why:

Riding a bike is fun! While you get some exercise, you can ride a trail and see the sights. Even on a hot day, you create a bit of a breeze and seldom are you bothered by pesky mosquitoes! On a bike it is easy to stop when something interesting catches your eye you may not have even seen while driving. You can do it alone or with friends or with your children and grand-children.

Riding gets exercise INTO your day. There is no doubt that riding a bike is great exercise for your muscles and heart. When you ride to work, it is your transportation and your exercise. Like any exercise, start slow and build up. If you are looking into a biking holiday, start increasing your riding time slowly, building up to a long ride once a week.

Bike riding is cheaper than driving. YOU provide the energy and no parking fees. Althought there is initially some expense of purchasing a bike, helmet, and lights, generally, bike riding is free. You don’t need to fill up the gas tank or pay the parking meter! Once you are really into riding regularly, you may think of purchasing more gadgets to make riding more fun, like gloves, and safely vest or bright clothes.

Bike riding is good for the environment. No emissions. No fossil fuels.

Put the bike on a bus. In Hamilton as many cities, our buses are now equiped to take a bike on the front of the bus. This makes it easy to go for a long ride, and take the bus home if needed.

Although there is room for improvement, bikes can go almost anywhere. However, bikes are still vehicles and need to obey the rules of the road.

Hamilton has many bike riding paths and trails, many on-street bike lanes, and a bike master plan. In fact, if you are looking for a long ride, a Hamilton bike rider can go from the East Mountain, or Confederation Park along the Red Hill trail, across the escarpment, along some on-road bike lanes to Bayfront Park into West Hamilton.

Now is the time to join a cycle class and get started! Get ready for spring! Our instructors will help you get started riding and show you how to stretch at the end of the class. During the class we do some fast riding, “climb hills”, and some longer stamina riding.

Join a 30 minute cycle class at MacNab Street on Monday 1:10, Friday at 9:15 or 12:15 (Tabata style), Sunday at 12:45.

At our Ottawa Street location, we have a 60 minute cycle and muscle class on Saturday, Sunday, and Monday and a 30 minute cycle class on Tuesday.

#YWCAHamilton on #CHCH discussing women’s health and breast cancer

A big thank you to Julie from Greta’s Flair for inviting us to be a part of CH Morning Live with Lori. Julie has been a huge support to the ywcaencore program and we are very grateful to her. Lori was awesome – thank goodness for me because I was very nervous. There is lots of great information on this link -enjoy!

Anne Marie, ywcaencore Coordinator

Check out the link below to view our CHCH adventure!

http://www.chch.com/morning-live-blog/item/11186-breast-cancer-health