CREATIVE
HEALTHY
NAME
TIPS
YMCA OF GREATER FORT WAYNE
347 W. Berry St., Fort Wayne, IN 46802
September 2016
www.fwymca.org
The YMCA of Greater Fort Wayne is a nonprofit organization whose mission is to put Christian principles into practice through
programs that build healthy spirit, mind and body for all.
HEALTHY LIVING
ADD A LITTLE FUN
TO YOUR WALKS
Walking is a great and easy way to
stay physically active. And
although the exercise is good for
you, it can easily become a boring
routine. Try these tips to add a
little more fun to your walks!
IN THIS ISSUE
Healthy Living
Tip of the Month
LiVe Healthy
Healthy Recipe
WHAT’S HAPPENING AT THE Y?
BLOOD PRESSURE SELF-MONITORING
PROGRAM
The Skyline YMCA is now offering a Blood
Pressure Self-Monitoring Program
starting the week of August 15th.
Participants will work with a trained
Heart Health Ambassador for the
duration of the 4-month program.
Participants will self-measure their blood
pressure and attend personalized
consultations and monthly educational
seminars. To qualify for this program,
participants must:

Explore new routes — Take a detour and discover new trails instead of
walking the same path every day. Changing up the routine and scenery
will make your walk more interesting. Plus, your curiosity may even lead
you to walk farther or longer, which means you'll get in the extra steps.

Go window shopping — Whether it's a downtown shopping center or
indoor mall, walk around and scope out some sales. You'll have so much
fun window shopping, you won't even feel like you're exercising.

Bring a friend — Exercising is more fun when you have someone to do it
with. Call up a friend to go on a walk with you. Having someone to talk to
and explore with will make your walking time fly.

Be at least 18 years of age

Be diagnosed with high blood
pressure
Listen to music — Make a playlist of your favorite songs and bring it with
you on you walks. Adding a fun beat to your workout will make it more
enjoyable. You can even try making different playlists depending on your
mood: upbeat, relaxing, fast-paced, slow-strolls, etc.

Not have experienced a recent
cardiac event

Not have atrial fibrillation or other
arrhythmias
Try Geocaching — Opt into a game. Ever heard of Geocaching? It's the
world's largest treasure hunt. All you have to do is create a free
account. Then you'll get directions to find one of 2 million hidden
geocaches around the world. Walk around and see if there is one near
you!
Questions? Please contact Brian West at
260.755.4901 or [email protected]


Source: MI Healthier Tomorrow
Visit our website at www.fwymca.org to
find out what else is happening this
month!
ENJOY THIS ISSUE?
TIP OF THE MONTH
Share this newsletter with anyone who
you think may find it useful.
CHECK THE SERVING SIZE!
QUESTIONS, COMMENTS, IDEAS?
Serving size does not always equal portion size. Check the serving
size and servings per container because what might seem like a
typical portion could actually equal two or more servings.
Contact us at [email protected]
Source: heart.org
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HEALTHY RECIPE
NATURAL FRUIT & HERB
HONEY SYRUPS
SUPPLIES NEEDED:


LiVE HEALTHY
LIVEN UP YOUR LIQUIDS
Staying hydrated is important year round. It is essential to get your
estimated daily requirements of fluid each day, preferably in the
form of water.
Recommended daily water intake:

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Children 1 – 3 years: four 8-ounce glasses
Children 4 – 8 years: five 8-ounce glasses
Girls 9 – 18 years: seven to eight 8-ounce glasses
Boys 9 – 18 years: eight to eleven 8-ounce glasses
Adults: eight to eleven 8-ounce glasses
However, hydration doesn’t have to be plain or boring! Liven up
your liquids with these fun and healthy ideas.
Fruity Ice Cubes. Put a small piece of fruit into each compartment of
an ice cube tray. Top compartments off with cool water and freeze
until solid. Grapes, cherries, blackberries, blueberries or raspberries;
mint or basil leaves; cut up fruits such as strawberries, oranges,
lemons, limes, mangoes, kiwi pineapple and peaches make great
fruit ice cubes!
Fruit and herb infused water. Try putting your produce and herbs
straight into your water! Regular bottles and pitchers work well;
however, some stores do carry infusing bottles and pitchers with a
basket like device that will hold your produce and herbs instead of
items floating freely in your bottle or pitcher. Below are some
popular produce and/or herb combinations:
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Cucumber, strawberry, lime, mint
Grapefruit, blackberry, basil
Lemon, thyme
Watermelon, honeydew, mint
Lime, ginger root, mint
Cucumber, mint, jalapeno
Lemon, raspberry, rosemary
Orange, blueberry, basil
Fizzy Treat. Mix sparking water with 100% fruit juice (1:1 ratio).
Grapes, orange, tart cherry juice all make a flavorful fizzy treat.


1 quart mason jar with lid for combining
ingredients
1-2 cup jar or bottle for storing finished
syrup
Muddler or spoon
Fine wire mesh strainer
INGREDIENTS:

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
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Raspberry Orange: 2 cups fresh
raspberries, zest and juice from 1 orange, 1
cup of honey
Pineapple Mint: 2 cups chopped pineapple,
juice from 1 lemon,16 torn/chopped mint
leaves, 1 cup of honey
Peach Almond: 2 cups chopped peaches,
juice from 1 lemon, ½ tsp almond extract, 1
cup honey
Cherry Vanilla: 2 cups chopped cherries,
juice from 1 lemon, 1 tsp vanilla extract, 1
cup honey
INSTRUCTIONS:
1) Add herbs and fruit to quart jar, press and
twist with muddler or wooden spoon to
release juice and flavor.
2) Add honey; stir to combine.
3) Cover and refrigerate for 24-48 hours.
4) Strain out solids by pouring mixture
through fine mesh strainer.
5) Store syrup in jar or bottle in fridge for up
to one month.
Syrup can be stirred into hot and cold
beverages, cocktails, yogurt and smoothies. For
a refreshed cold beverage, make your own
carbonated soft drink by drizzling syrup over
crushed ice, top off with sparkling water. Just
use a little–even a small spoonful (1 tsp) with 4
ounces of water makes a fabulously refreshing
drink!
Source: Stephanie via theyummylife.com
Sparkling Water. Making your own sparkling water with all-natural
syrups is an easy way to jazz up your daily fluid needs. You can
decide how much syrup to put into your sparkling water, varying the
sweetness as well as calories.
Keep your body healthy and hydrated year round, it will thank you!
Cheers!
Stephanie, Saint Francis Dietetic Intern
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