For A Better Us

The YMCA Saved Our Lives

By: Shantel Davis, First Coast YMCA Metro Board of Directors

Could you jump into a pool to save someone’s life? In the deep end? What if it was your child? That’s a scary thought, but it’s a nightmare I lived through when my daughter was five years old. Had both of us not learned how to swim at the YMCA, she might not be alive today. 

It was clear from a young age McKinley was a fish. She took swim lessons at the YMCA when she was two years old and loved it. It’s so important to get your kids in the water early so they develop critical skills that’ll last a lifetime.

That was never more evident than the day she got stuck in a neighborhood pool. She was maneuvering her body to try and free herself, but she was trapped. There was no lifeguard on-duty, so I jumped in and pulled my daughter out. She wasn’t breathing, so I administered CPR and was able to revive her before taking her to Baptist Medical Center, where Dr. Neeraj Neval, Neocritical Care ICU Medical Director took over.

I remember sitting in the emergency department, soaking wet, wondering what would happen next. I knew my daughter would survive, but would she be afraid of the water for the rest of her life? I didn’t have to wait long to find out.

About a month later, our neighbors asked us if we wanted to go the Williams Family YMCA to watch their kids take swim lessons. I immediately tensed up. I remember thinking the only way my daughter was going to be around a pool again was if we sold our house and bought one with a pool so we could constantly keep an eye on her. Reluctantly, I agreed to go with our neighbors and McKinley came too. 

I’ll never forget that car ride. She initially stared quietly out the window but then spoke up. 

“Do I have to get in the water?” she asked. 

“No, of course not,” I replied.

A few minutes passed.

“If I just want to put my feet in, can I?” she said. 

“Yes, if you want,” I answered.

We eventually got to the pool and after watching her friends go through their class, McKinley stood up and said, “I’m ready.” 

When she jumped in, I immediately started crying and thanking God for seeing us through this.

My brave little girl, who I had to bring back to life just a month prior, fearlessly got back in the water and started swimming like nothing had happened.

It’s incredible to witness the heart of a child but in that moment, it was just as moving to see the heart of everyone at the pool. As soon as McKinley started swimming, they all started to applaud and cheer. They didn’t know our story and what she had been through. Rather, they were cheering simply because that’s what the Y family is about – we support one another to live healthy and fulfilling lives. I’ve never felt more supported at the Y than I did that day.

Because we live in Florida, we’re almost always around water. Still, there are a surprising number of adults and children who don’t know how to swim. If that’s you or your child, please reach out to your local Y and sign up for lessons. If it’s important for your child to breathe, it should be just as important for them to learn how to swim. I know what it’s like to see my child not breathing, but because she and I both know how to swim, she’s alive today and enjoying the water, like every kid should.

Personal Training Through Life’s Ups and Downs

As an avid athlete participating in half marathons and endurance bike riding, Richard Robinson has always led an active lifestyle. Looking for a place to maintain his fitness, he and his wife joined the First Coast YMCA. Richard would come to the Y about once a week for a spin class while his wife could’ve been described as a “gym rat”, working out about 5-6 times a week. That is until she unexpectedly passed away in March 2022.

Grieving from a tragic loss and looking to fill his time after retirement, Richard returned to the First Coast YMCA two months later. However, he needed something different. He needed professional guidance and someone who was going to push him physically and give him an outlet to process his trauma. After assessing Rich’s situation, Director of Community Integrated Health Programs Connie Smith paired him with personal trainer Shelley Zawatsky.

“What Rich was looking for was for an individual that would help propel him to do the races,” said Connie. “But he was also looking for someone who would push him since he is pushed all the time.” Shelley did not hold back. With 17 years of experience as a personal trainer, she knew how to challenge Richard with full body workouts, while keeping him accountable to continue his sessions. Shelley used Richard’s athletic background as motivation for his upcoming races to train him with a goal in mind.

Because of these training sessions, Richard found a place that became his community and gave him not only a place to exercise, but a place to create friendships. Making the YMCA part of his routine helped him feel like he used to.

Ready to be back on the bike, Richard embarked on the Three Rivers Ride in St. Marys, Georgia. After completing the 62-mile race, Richard was celebrating with friends and fellow racers, including Connie Smith, when the unexpected happened. Instead of enjoying a well- earned beverage, he was being rushed to Baptist Medical Center after suffering a stroke.

Thankfully, Connie had recognized the symptoms of a stroke early enough and Richard was treated quickly while enduring minimal physical damage.

The stroke didn’t stop him, and Richard didn’t want all of his hard work to go to waste. After only four weeks, he was already back training with Shelley. “He has done better than I could ever imagine,” she said. “All we did was lower the weights, but the workouts were the same.” Through these ups and downs of life, the sessions continued to give Richard the need for consistency to help him feel back to where he was pre-stroke. “I’m still a slow runner though,” he joked.

No matter what is going on in your life, the First Coast YMCA will be there if you are ready to train and put the work in. The Y will meet you at wherever you are physically and push you toward your goals. Richard is back to running and biking, and even led a pacing group in the 2023 DONNA Half Marathon.

Richard’s athletic background made him a great candidate to continue with Shelley on his road to recovery through personal training. However, his case is not the same as for all stroke survivors. Those looking for recovery through physical activity should consider the Stroke Wellness program partnered with Brooks Rehabilitation. Individuals can participate in this program as long as they need to with the goal to restore strength, endurance and agility. Learn more about this and other adaptable wellness programs here.

Chartered by the YMCA of the USA on July 19, 1948, the James Weldon Johnson Family has served generations of families and transformed lives by empowering young people, improving the health and well-being of people of all ages and inspiring positive action in and across Northwest Jacksonville.

Here’s a brief snapshot of its history and legendary leaders:

1948 – Mr. Jessie E. Word was the first Executive Director and a one-man operation when the Colored YMCA branch, as it was known, was first organized.. He worked days on YMCA administration matters and then he spent evenings leading YMCA sports activities. He formed Hi-Y clubs in most of the black schools in Duval County and Baldwin. During the summers, Mr. Word taught swimming for the youth in the New Berlin area on the Northside of Duval County.

1957 – The Colored YMCA branch became the James Weldon Johnson YMCA after the widow of the late James Weldon Johnson granted the YMCA permission to use her husband’s name.

1961 – The James Weldon Johnson YMCA operated in four different locations until 1961 when it moved to its current location at 5700 Cleveland Road.

Legendary Leaders

From the Florida Times-Union – First Coast YMCA President and CEO Eric Mann: Quality leadership has direct link to the past as YMCA celebrates 75 years Download pdf

Thomas B. Hargrave (Executive Director: 1960-1963)

Tom Hargrave’s first job in the YMCA, after graduating from Knoxville College in Tennessee, was as executive director of the Portsmouth (Va.) YMCA. Over the next 15 years, he held various positions in the YMCA, including assistant director to the college and university YMCAs, branch executive for the Johnson Family YMCA, executive director in Pasadena, Calif., associate general director of Urban Action of the YMCA of Los Angeles, and the associate general director for program planning and development at the YMCA of Metropolitan Washington. Beginning in 1973, Hargrave served 19 years as president and chief executive officer of the YMCA of Metropolitan Washington, D.C. until his retirement in 1992. In Washington, he established the new YMCA headquarters and eliminated the association’s $1 million operating deficit. He created partnerships with Ys in India, Gambia, Costa Rica, China, and the Soviet Union. Among his proudest achievements, is the number of staff who served in Washington who went on to become influential YMCA leaders. Mr. Hargrave was inducted into the National YMCA Hall of Fame in 2001.

Norman T. Urquhart (Executive Director: 1963-1967)

Norman T. Urquhart obtained his Bachelor’s degree from Hampton University and his YMCA certification from Springfield College. He began his YMCA career as the Executive Director of the Portsmouth Virginia YMCA and went on to serve as the Executive Director with the Dayton Ohio YMCA. He moved into the Jacksonville area in 1963 to accept the position of Executive Director of the James Weldon Johnson YMCA. In 1967, he left Jacksonville to accept the position of Executive Director with the Richmond, Virginia YMCA and later became the Executive Director of the Pasadena, California YMCA. in 1971, Mr. Urquhart accepted the position of Consultant with the National YMCA Southeast office in Atlanta Georgia where he served for more than 26 years. He later served as President of the Hemispheric Trading Group, Inc in Atlanta. He also escorted several tours to Africa, including leading the Business Trade Mission to South Africa in 1997. Mr. Urquhart was inducted into the YMCAs of the Southeast Hall of Fame in 2018.

Julius Jones (Youth Program Director: 1962-1967)

Julius Jones started his career in 1963 as a youth program director at the Johnson Family YMCA. Four years later, he was appointed branch executive director in the Nashville (Tenn.) association. In 1972, he moved to the YMCA of Metropolitan Washington, D.C. as director of operations. In 1979, he began 22 years of service as president and chief executive officer of the YMCA of Pittsburgh (Pa.). In that role, he was responsible for the operation of 17 local branches and outreach centers and three camps, with an annual budget of over $22,000,000. With a passion for staff development, Jones was a mentor and teacher for generations of up-and-coming YMCA directors. As a result of his international work, many long-term partnerships were created between U.S. and African YMCAs. He served on numerous boards and committees, both within and outside the YMCA, including the National Conference of Christians and Jews, the Private Industry Council, and Interfaith Volunteer Caregivers. In retirement, Jones continued to provide leadership with YMCA of the USA, the North American Fellowship of YMCA Retirees (NAFYR), and the YMCA Retirement Fund, including relief efforts in the wake of Hurricane Katrina.

Lawrence Vincent Jones (Executive Director 1967-1994)

Lawrence “L.V.” Jones received his B.S. degree in elementary education from Florida Memorial College. He served the Duval County Schools system as a classroom and physical education teacher and was the head baseball, basketball and swimming coach. Mr. Jones also served as a classroom teacher and head basketball coach for the Florida school for the Deaf and Blind. Mr. Jones began his YMCA career in 1967 and retired after 27 years of service in 1994 as the Vice President of the YMCA of Florida’s First Coast. He also served as the Chairman of the Trustees Ministry at Bethel Baptist institutional Baptist Church. Mr. Jones also served as President, Vice President and in several other key positions for the Jacksonville alumni chapter of Kappa Alpha Psi fraternity.

Providing a safe environment for every person at the First Coast YMCA—especially children—is essential to our mission as a community-serving organization. We understand that in order to keep our promise to help our youngest members and program participants grow and thrive, we must do everything in our power to assure the safety of everyone who enters a Y and/or participates in a Y program or event. 

We are proud to announce that Maria Aristizabal, Candace Burrows, Chuck Steinfurth and Tammy Miller have elevated their commitment to preventing sexual abuse at the Y by becoming Certified Praesidium Guardians. Praesidium, a national leader in preventing sexual abuse of children and vulnerable adults, created this certification to recognize individuals who are dedicated to creating a culture of safety.

Maria is Vice President of Operations – Youth Development for the First Coast YMCA. Candace is Associate Vice President – Day Camp, Family Programs & Community Engagement. Chuck is Associate Vice President of After School Programs. Tammy is Senior Vice President of Risk Management.

To attain certification, Maria, Candace, Chuck and Tammy successfully completed a robust certification process, where they became proficient in best practices in organizational abuse prevention that includes specific steps to prevent incidents of abuse by employees, volunteers, or program participants. They also demonstrated their knowledge on how to respond effectively if an allegation or incident occurs, and how to ensure that the First Coast YMCA stays current and consistent in the implementation of abuse prevention best practices.

As an organization, the First Coast YMCA has taken the following actions to keep kids safe in our Y facilities, camps and programs and maintain the reputation of safety we have built during our service to Northeast Florida since 1908:

• Require criminal background checks for staff and volunteers
• Provide and require training for staff and volunteers on preventing and responding to child abuse
• Require staff and volunteers to report child abuse in accordance with applicable laws
• Require screening all adult members, participants, guests and volunteers against a national sex offender registry 
• Require monthly screening of our association database against national sex offender registry

Learn more about steps everyone can take to help create a culture of safety and prevent child sexual abuse.

• Praesidium
• Darkness to Light
• Five Days of Action
• The CDC: Preventing Child Sexual Abuse
• National Child Advocacy Centers

Author: Miles Dowdy, First Coast YMCA member

In December of 2021, I stepped on the scale and saw something I’d never see before: 300 pounds. Going up the stairs was becoming difficult and I couldn’t keep up with my son the way I wanted to. The body that won state football and wrestling championships had morphed into something I didn’t recognize. With a daughter on the way, I knew a change needed to be made.

December 2021

The YMCA at Flagler Health+ Village was just around the corner and my son was already involved with their football and soccer programs. When I decided I was going to start this journey, the YMCA was a simple choice in how I was going to get there. Getting set up as a member is easy and they meet you wherever you are on your fitness journey. They have a little bit of everything, and it was a place my family and I could all go to together. My wife would go to a spin class while I would do my traditional workout and I knew my son was being taken care of through the YMCA’s childcare program.

As much as I wanted this change to happen in my life, I needed to start slow. It was a journey I took day by day, and it wasn’t easy. In the moments where I felt I was not doing a work out correctly or just needed some guidance, the YMCA staff was there to help. The services they provide along with the genuine support they have for their members sets them apart from your typical gym. Over time, the YMCA has truly become family to us.

Through hard work, dedication and consistency, I successfully lost more than 100 pounds. While the number did change, the scale is not what I focused on. In fact, I think it’s what hurt me in previous efforts to lose weight. This time, I focused on how I was feeling and watched the physical changes in real time. That shift was essential for me mentally and kept me motivated. Through this journey, working out has become habitual and has brought back a sense of competitiveness that I had been missing. My motivation originally was to just change my health and body; now I see it as a part of daily life while connecting with the amazing YMCA staff.

For those looking to embark on this journey, the most important thing is not to wait. This is something you have to do for yourself, and while you can be your biggest motivator, you can also be your biggest obstacle. The longer you wait, the harder it will be to begin. Finding the inspiration in yourself to make this a consistent change in your life will be the first difficult step.

October 2022

Making a change as big as this isn’t something you can buy at the store or find a magical answer online; it’s based on the hard work you put in and you have to realize there will be ups and downs. One thing I needed to overcome and still struggle with is the anxiety of simply walking in the door. Pulling up to the parking lot is intimidating, but I have to remind myself that everyone is here for similar reasons as I am. Pushing yourself one foot forward every day and finding encouragement in the small victories is key.

It’s okay if you’re unsure what you’re doing when you embark on this journey. We learn more from doing wrong than from doing right. The important thing is that you tried and that’s what the YMCA is there for. If you have a question, they will be there to find you an answer; you just have to ask. It’s like going to the grocery store and not knowing where an item is. Even if it’s something you want, but don’t ask for help, you’re just going to walk out of there empty-handed.

Now, a year later, my life has forever been changed. I want to thank all the amazing employees at the YMCA at Flagler Health+ Village for being there every step of the way.

To learn more about the wide range of programs and services the Y offers, like the Exercise is Medicine program, 12-week weight loss program, registered dietitian services, personal and small group training, and more, visit your local branch or log onto the Healthy Living page on the FCYMCA.org.

Have you ever imagined crossing the finish line at the Gate River Run, but aren’t sure how to even start? No matter your age or ability, we can help you achieve that goal with our free 12-week training program beginning December 11.

The program includes cycling, group exercise, some outdoor running/walking and plenty of motivation and accountability. It’s a little unconventional but a whole lot of fun!

For more information, email Christy Jones or join our Facebook group.

Sign Up

The Gate River Run is March 4. Use code YMCA to save $5 when you register for the race.

If you want to participate in the training and you are not a First Coast YMCA member, join the Y December 11-31 with online promo code PEDAL and you’ll pay nothing until January!

Arthritis, or the inflammation or swelling of one or more joints, is used to describe over 100 conditions that affects joints, tissue around the joints, and other connective tissue. This diagnosis includes symptoms like pain and redness at the affected joints, difficulty moving around, and even trouble breathing. This chronic state of inflammation cannot be cured, but it can be managed with purposeful nutrition strategies that support the immune system, reduce inflammation, and strengthen bones. Below are some foods to include in your balanced diet.

• Fish Rich in Omega-3s

Studies have found that those who had the highest consumption of omega-3s had lower levels of two key inflammatory proteins, C-reactive protein and interleukin-6. Consuming three to four ounces twice per week is the recommended amount for beneficial effects. With this in mind, try swapping your usual protein for tuna at lunch or salmon at dinner. Consider taking 600-1000mg of fish oil daily to ease joint pain and stiffness if fish is not a do-able protein for you.

• Olive Oil

Olive oil is known for containing heart-healthy fats but it also contains oleocanthal. Oleocanthal has similar properties to nonsteroidal anti-inflammatory drugs (NSAIDs) – this unique component of olive oil can inhibit the activity of certain enzymes that in turn can diminish the body’s inflammatory processes and reduce one’s pain sensitivity. Aim to consume two to three tablespoons daily to experience those pain reducing benefits. Experiment with avocado and safflower oils and consider drizzling walnut oil on salads and in nutty baked goods – it has 10x the anti-inflammatory properties compared to olive oil!

• Cherries + Berries, Citrus, Leafy Greens, and Broccoli

Fruits and vegetables add color to our plate – and provide loads of antioxidants to fight inflammation throughout the body. Studies have shown that deeply hued cherries and berries could reduce the frequency of gout attacks while citrus can aid in the prevention of inflammatory arthritis and maintaining healthy joints. Leafy greens aren’t only great for salads, but they are also rich in calcium and vitamin D which are essential for strong bones. Broccoli is a powerhouse vegetable for good reason – it is rich in vitamin K and C as well as suplforaphane which could prevent or slow the progression of osteoarthritis. Consider making a smoothie with extra berries in the morning and trying a stir fry of veggies in the evening to hit the goal of 9 servings of both fruits and vegetables throughout the day.

• Low fat dairy

Not only is dairy a good source of protein, it is also rich in calcium and vitamin D, both of which are necessary for bone health and strength. Vitamin D also supports a healthy immune system that can in turn aid in the fight against chronic inflammation. Reach for lower fat cottage cheese (with some berries for an extra anti-inflammatory boost) or high protein yogurts to get around 3 servings of dairy in each day.

• Green Tea

The highly researched beverage is known for it’s ample amounts of polyphenols which can reduce inflammation and slow cartilage destruction. It also contains epigallocatechin 3-gallate (EGCG). This unique component of green tea blocks the molecules that cause joint damage in people who are suffering from rheumatoid arthritis. Try swapping your regular caffeinated beverage for some green tea and see if you can feel a difference in your joints!

• Whole grains

Yet another healthy pick when it comes to our carbohydrates, whole grains are very beneficial in lowering the levels of C-reactive protein (CRP) in the blood. CRP is a know marker of inflammation associated with many chronic diseases, so being able to lower this inflammation marker could bring some relief to those with arthritis. Pick whole grain options over more refined options when picking bread, pasta, and even crackers.

• Beans

Beans, beans, the magical fruit… we all know the little jingle with these fiber and protein packed nutrition powerhouses but there’s more to these legumes than just that! Their high fiber content has been shown to lower CRP similar to whole grains and they are also rich in folic acid, magnesium, iron, zinc, and potassium – all of which are known for their positive impact on the heart and immune system. Break out the chili recipes and three bean (or more!) soups to really benefit from beans.

• Nuts

Nuts are often the go-to healthy snack – and for good reason! They are not only rich in both protein, fiber, and heart healthy fats (hello alpha-linolenic acid!) but they also contain calcium, magnesium, zinc, and vitamin E which are all necessary for a healthy immune system to fight chronic inflammation. Try snacking on about a handful and a half (1.5 ounces) of unsalted or lightly salted versions to reap the benefits.<

So, although arthritis cannot be cured, it can be a little easier to manage by including these foods that will help reduce inflammation and the pain that comes along with it. Plus, you might notice other health benefits when you incorporate these healthy foods into your diet, too!

Staying hydrated has its benefits, but how do you know if you are hydrated? Temperatures are rising all over the country, but especially for us here in Florida! The humidity that we experience in our beautiful state makes it even more crucial for us to stay hydrated.

Benefits of staying hydrated include:

• High energy levels
• Increased mood and memory (brain performance)
• Reduced headaches
• Prevents and relieves constipation
• Reduces risk of kidney stones
• Weight loss
• Maximizes physical performance

Hydration Needs

Everyone has different fluid needs based on their weight, amount and intensity of exercise, climate, pregnant/breastfeeding and age. Although there is no proven rule for the amount of water we should be consuming, there are some guidelines to help us get started and figure out our own individual needs:

• 1 mL per calorie we intake daily
• 8, 8 ounce glasses of water daily
• 30 mL per kilogram of body weight (divide your weight in pounds by 2.2 to get your weight in kilograms)

Dehydration

Dehydration can happen due to fluid loss from sweating, excessive urine output, fever, vomiting or diarrhea. What does dehydration “feel” like?

• Thirsty!
• Dry mouth, lips or eyes
• Dark yellow or strong-smelling urine
• Fatigue, light headed, headache, dizzy, lethargic, irritable
• Low urine output

Tips to Stay Hydrated

1. Carry a reusable water bottle. You can find them at any local grocer store, dollar store, or even online if you are looking for a specific look.
2. Consume fruits and vegetables, such as cabbage, zucchini, lettuce, cucumbers, tomatoes, melons, and strawberries. These are all great sources of water in the diet.
3. Limit foods that are overly salty or sugary as they decrease your hydration levels by moving water out of the cells, which causes dehydration.
4. Add fruits, vegetables and/or herbs to your water to keep things interesting. Some quick recipe combinations include:
   • Cucumber + lime + strawberry + mint
   • Orange + star anise + hibiscus (gather loose herbs and flowers in a tea diffuser)
   • Lemon + raspberry + rosemary
   • Orange + blueberry + basil
5. Use an app to set reminders. Some apps that you can search your app store for include:
   • Water Reminder – Daily Tracker (free)
   • Hydro Coach (free)
   • WaterMinder
   • Aqualert: Water Tracker Daily (free)

Remember that staying hydrated isn’t always easy, but it is important to maintain health in spirit, mind and body. Plus, it’s essential to feeling great in these hot summer months and beyond—so drink up!

We may know a lot about blood pressure and may have even been diagnosed with hypertension (High Blood Pressure or HBP). However, there may be a few of us out there who could be experiencing higher than normal blood pressure and not even know it.

High blood pressure often has no symptoms. However, over time and if untreated, it can cause health conditions, such as heart disease and stroke.

So what can you do to prevent and know the signs and symptoms that your blood pressure may be increasing?

First, let’s address the signs and symptoms.

According to the American Heart Association you can’t. (https://www.heart.org/en/health-topics/high-blood-pressure/why-high-blood-pressure-is-a-silent-killer/what-are-the-symptoms-of-high-blood-pressure)

The truth is, high blood pressure is largely symptomless, which is why it’s nicknamed the “silent killer.” If you ignore your blood pressure because you think a certain symptom or sign will alert you to the problem, you are taking a dangerous chance with your life.

The American Heart Association recommends that:

• DO NOT attempt to diagnose yourself. Clinical diagnosis should only be made by a healthcare professional.
• Know your blood pressure numbers and make changes that matter to protect your health.

The American Heart Association goes on to address a variety of symptoms that may be indirectly related to, but are NOT always caused by, high blood pressure, such as:

• Blood spots in the eyes: Blood spots in the eyes (subconjunctival hemorrhage) are more common in people with diabetes or high blood pressure, but neither condition causes the blood spots. Floaters in the eyes are also not related to high blood pressure. However, an eye doctor (ophthalmologist) may be able to detect damage to the optic nerve caused by untreated high blood pressure.
• Facial flushing: Facial flushing occurs when blood vessels in the face dilate. It can occur unpredictably or in response to certain triggers such as sun exposure, cold weather, spicy foods, wind, hot drinks and skin-care products. Facial flushing can also occur with emotional stress, exposure to heat or hot water, alcohol consumption and exercise — all of which can raise blood pressure temporarily. While facial flushing may occur while your blood pressure is higher than usual, high blood pressure is not the cause of facial flushing.
• Dizziness: While dizziness can be a side effect of some blood pressure medications, it is not caused by high blood pressure. However, dizziness should not be ignored, especially if the onset is sudden. Sudden dizziness, loss of balance or coordination and trouble walking are all warning signs of a stroke. High blood pressure is a leading risk factor for stroke.

Next let’s address how to prevent high blood pressure.

There are a number of factors and variables that can put you at a greater risk for developing high blood pressure (HBP or hypertension). Understanding these risk factors can help you be more aware of how likely you are to develop high blood pressure.

Some risk factors like family history, age, gender, race, & chronic kidney disease are not preventable. However, there are many modifiable risk factors that are. (https://www.heart.org/en/health-topics/high-blood-pressure/why-high-blood-pressure-is-a-silent-killer/know-your-risk-factors-for-high-blood-pressure)

These are the risk factors you can change to help prevent and manage high blood pressure, Here are some things to make note of:

• Moving our bodies. Physical activity is great for your heart and circulatory system in general, and blood pressure is no exception. Not getting enough physical activity as part of your lifestyle increases your risk of getting high blood pressure. Learn more about getting regular physical activity.
• No variety in how we fuel our body. Good nutrition from a variety of sources is critical for your health.  How are you fueling your body for the lifestyle you live?  Our body can only manage so much salt and sodium.  Consuming more than our body can handle can lead to high blood pressure.  Whole foods packed with nutrients and fiber can help lower blood pressure. Learn more about improving your diet.
• Weight. Carrying too much weight puts an extra strain on your heart and circulatory system that can cause serious health problems. It also increases your risk of cardiovascular disease, diabetes and high blood pressure. Learn more about managing your weight.
• Regular, heavy use of alcohol can cause many health problems, including heart failure, stroke and an irregular heartbeat (arrhythmia). It can cause your blood pressure to increase dramatically and can also increase your risk of cancer, obesity, alcoholism, suicide and accidents. Learn more about alcohol, high blood pressure and the importance of moderation.
• Sleep. Sleep is always a good thing. Our bodies need to rest. Sleep apnea is something to be aware of when it comes to high blood pressure. Obstructive sleep apnea may increase risk of developing HBP and is common in people with resistant hypertension.
• Cholesterol. High cholesterol: More than half of people with HBP also have high cholesterol.
• Blood Sugar Levels. Diabetes: Most people with diabetes also develop HBP.
• Smoking and tobacco use. Using tobacco can cause your blood pressure to temporarily increase and can contribute to damaged arteries. Secondhand smoke, exposure to other people’s smoke, also increases the risk of heart disease for nonsmokers. Learn more about quitting smoking.
• Stress is not necessarily a bad thing in and of itself. But too much stress may contribute to increased blood pressure. Also, too much stress can encourage behaviors that increase blood pressure, such as poor diet, physical inactivity, and using tobacco or drinking alcohol more than usual. Socioeconomic status and psychosocial stress can affect access to basic living necessities, medication, healthcare providers, and the ability to adopt healthy lifestyle changes. Learn more about managing your stress.

Bottom line it’s important to know YOUR numbers and what is normal for you.

Check your blood pressure regularly and take a moment to listen to what your body is telling you. When something feels off, it’s important and wise to seek professional advice to confirm any diagnosis.

For more information on Blood Pressure, what it is, and ways to change your numbers go to https://www.heart.org/

Written By: Lisa Peacock, VirtuWell Coach

Written by Kerri Napoleon, Registered Dietitian

Skipping meals, not eating enough during the day, snacking at night, not eating enough fruits and vegetables. These are the most common habits I see my male patients do. When we talk about men’s health, men’s needs are not that different than those of women. Men need to incorporate anti-inflammatory foods that protect the mind and body. They need to eat often to ensure that they are getting all the nutrients their body needs and to increase vegetables and fruits for disease prevention.

Below are some ideas to include in your diet to help ensure you are getting the nutrients your body needs for a healthy body.

Start with breakfast. Try the Overnight Chocolate Peanut Butter Oats as a grab and go option. Packed with soluble fiber, protein, and good fat, this breakfast will keep you satisfied till lunch. Try to incorporate a salad a day to increase your vegetable intake. Try the Everyday Lunch Salad – packed with a variety of vegetables, fiber and good fat – this salad will help you reach your vegetable goals. For an anti-inflammatory punch try the Bacon Mushroom Kale Salad. Consuming dark leafy vegetables is key to a heart-healthy diet.

Overnight Chocolate Peanut Butter Oats

• ½ cup oats
• 5 oz Fairlife Protein Shake – Chocolate
• 1 Tbsp peanut butter
• ¼ cup raspberries or strawberries

In a jar, add the oats, peanut butter, and protein shake. Top with berries. Cover and refrigerate overnight or up to 72 hours. Serve cold or warm in the microwave for 30-60 seconds.

1 serving: 345 calories, 12.5 g fat, 39 g carbohydrates, 9 g fiber, 23 g protein

Everyday Lunch Salad

• 3 cups spring mix
• 1/2 cup cucumber, chopped
• 1/3 cup grape tomatoes
• 6 baby carrots, chopped
• 1/3 cup yellow bell pepper
• ¼ cup sprouts
• 1/3 avocado
• ½ cup chickpeas
• ¼ cup feta cheese
• 2 Tbsp Bolthouse Farms Ranch Dressing
• Optional – add grilled chicken or shrimp

Mix together all ingredients.

1 serving: 428 calories, 23 g fat, 45 g carbs, 16 g fiber, 18 g protein

Bacon Mushroom Kale Salad

• 6 cups very thinly sliced kale (tough stems removed)
• 2 hard boiled eggs, coarsely chopped
• 2 slices center cut bacon
• 2 Tbsp olive oil
• ½ cup chopped red onion
• 1 cup green peas (frozen)
• 1 ½ cups sliced mushrooms
• 2 Tbsp red wine vinegar
• 2 tsp whole grain mustard
• ¼ tsp pepper
• 1/8 tsp salt

Place kale and eggs in a large bowl. Cook bacon in a large skillet over medium heat until crisp. Leaving the bacon fat in the pan, transfer the bacon to a paper towel lined plate. Chop when cool enough to handle. Add oil, onion and peas to the pan and cook, stirring for 2 minutes. Add mushrooms and cook, stirring, until softened, about 2 minutes more. Remove from the heat and stir in the vinegar, mustard, pepper and salt. Pour the mushroom mixture over the kale and eggs. Add the bacon and toss to combine.

4 servings: 211 calories, 12 g fat, 19 g carbs, 11 g protein, 5 g fiber

Written By: Kerri Napoleon, RDN, CSSD
knapoleon@fcymca.org

For more ideas on how to achieve a healthier lifestyle, visit our Nutrition Services page to contact one of our Registered Dietitians.