You go girl . . .

I have always feared biking up hills.  When mapping out a new bike route, I would have to drive it before biking it, to make sure there weren’t any hills I didn’t think I could get up.  My friend Nixon, a pro cyclist for Cannondale, once told me: who cares if you have to walk your bike up?  Just get on your bike and go.

But walking my bike up a hill just seemed so lame.

Last summer I attacked my fear of hills with a vengeance and biked up Copenhaffer Road. Both sides.  Without walking my bike.  But hills still scare me a little bit – I think they always will.

So when I was out biking yesterday, and I saw this little girl who was probably about five years old, on her pink two wheeler, with training wheels, with pink streamers, with her pink helmet, standing on her pedals as she hammered up what had to be a 5% grade hill, I couldn’t stop myself from saying to her as I biked by:  Nice bike – don’t give up!


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Quinoa buffalo bites are a fun, meatless appetizer

Quinoa is a grain rich in fiber, iron and protein.

It’s commonly used as a meat substitute in vegetarian or vegan meals, but it can also be a great way to cut back on meat in your grocery bill as it’s filling and a little bit goes a long way.

Foods high in fiber are probably best known for relieving constipation. But foods containing fiber can also help maintain a healthy weight and lower the risk of diabetes and heart disease, according to the Mayo Clinic.

It’s recommended that women consume 25 grams of fiber each day, and men consume 38 grams.

One cup of cooked quinoa has 220 calories, but packs 8 grams of protein, 5 grams of fiber and 15 percent of the daily recommended amount of iron.

It’s great as a substitute for rice or other grains.

But if you’re looking for a more creative way to eat this super food, try it smothered in buffalo sauce. Continue reading “Quinoa buffalo bites are a fun, meatless appetizer” »

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Blindsided: Healthy living advocate battles eye cancer

Cori poses for a photo Thursday evening from her hotel in Philadelphia where she's getting treatment . PHOTO SUBMITTED

Cori poses for a photo Thursday evening from her hotel in Philadelphia where she’s getting treatment . PHOTO SUBMITTED

I got an email Thursday evening from one of our regular No Sweat, York contributors, Cori Strathmeyer, with some bad news.

As the director of healthy living at YMCA of York County, Cori has shared with us her many tips for making good choices when it comes to diet and fitness. She works hard to practice what she teaches those around her.

But sometimes life hands us challenges we cannot control.

Cori found out recently that she has Choroidal Melanoma, or eye cancer. She’s in Philadelphia right now waiting a second surgery on Monday to remove a tumor. Despite struggling with some pain and dealing with this news on a personal level, Cori thought that maybe her story, even in its early stages, can help others. Continue reading “Blindsided: Healthy living advocate battles eye cancer” »

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Put safety first when riding bikes with family this spring

Dig your bike out of the garage, spring has almost sprung. Photo by Chris Dunn.

Dig your bike out of the garage, spring has almost sprung. Photo by Chris Dunn.

Two summers ago, Ed Brandt was coasting down the York County Heritage Rail Trail. Then he hit a stone wall head-on.

“It destroyed the helmet,” Brandt said, “but I got up and kept riding. That would not have been the experience if I wasn’t wearing a helmet.”

A safety tip as simple as wearing a helmet can prevent injuries — sometimes fatal — as bikers take to the trails and streets this summer.

Brandt, who owns Adventure Cycling & Fitness in West Manchester Township, compares putting on a helmet to putting on a seat belt. It should be a routine.
Continue reading “Put safety first when riding bikes with family this spring” »

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YMCA Healthy Kids Day is April 26, 2014!

Today, according to the York City Bureau of Health, 44 percent of York children aged 2 to 19 are overweight or obese.  In addition, most students lose about two months of grade level equivalency in mathematical computation skills over the summer months. Low-income students also lose more than two months in reading achievement, despite the fact that their middle-class peers make slight gains according to the National Summer Learning Association.   Furthermore, when the school year ends, the physical and educational health of many kids worsens.hkd 2

To kick-start physical activity and learning now and throughout the summer – a critical out-of-school time for kids – on Saturday, April 26, the YMCA of York County in partnership with many community, government and health organizations, is celebrating Healthy Kids Day® with a free community event for kids and families. YMCA’s Healthy Kids Day, the Y’s national initiative to improve families’ health and well-being, features games, physical play activities, health and safety education, a petting zoo, arts and crafts and more to motivate and teach families how to develop a healthy routine at home.

Continue reading “YMCA Healthy Kids Day is April 26, 2014!” »

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Living your best life with Multiple Sclerosis

The Central Pennsylvania Chapter of the National Multiple Sclerosis Society will be hosting “Living Your Best Life with MS: Mind, Body and Wellness.” to help those with the illness learn how to make the most of everyday activities.

The event will be 8 a.m. to 3:30 p.m. May 10 at Penn State Hershey University Fitness and Conference Center, 500 University Drive, Hershey.

Those who attend are asked to make a $5 donation at the door. To register, call 800-227-2108. Deadline to register is May 1.

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Air for my Armpits

Guys, it finally happened. The first tank top run of the year, a glorious day to be celebrated across the land! In a few months I will be begging for mercy from the heat, but right now I’m basking in the absolutely glory of perfect running weather. Low to mid 50′s. It’s whats up.

armI finally gave in and bought arm sleeves from my favorite compression gear company, Zensah. I don’t know why I’ve been putting this off, mostly because I was worried it would have a muffin top effect on my upper arms.  It totally didn’t. I have to say I loved the arm sleeves. I wasn’t wearing them for compression but for warmth, and it was perfect for this. Warm enough to make a difference on chilly mornings, but wicking and light. I also really love that I can start off with a tank and arm warmers if it’s chilly first thing, and can roll them down if it heats up. This is perfect for spring when the weather can change 15-20 degrees over the course of a long run. I got the bright orange ones because yay visibility and neon! Continue reading “Air for my Armpits” »

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No Sweat, Literally: Breaking barriers

It was warm enough Sunday to run in shorts. Hooray!

It was warm enough Sunday to run in shorts. Hooray!

I woke up last Wednesday, just a day after Tara Neff at YWCA York had given me the new interval challenge for the week, and I was dreading it.

I went out for my first run for the week and it felt good, but I came back to the apartment to whine to my fiance about how it was just going to get harder.

A lecture ensued.

I need it, I will admit. He pretty much told me I can’t be such a whiner about these things. I need to change my way of thinking so I focus on what I’ve accomplished and less about the struggle. Continue reading “No Sweat, Literally: Breaking barriers” »

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Stress: How do you deal?

On any given day, I’m probably way more stressed out than I need to be. I constantly worry, even about small things I know I shouldn’t stress over. Do I have enough gas in my car to get to work? Will I have enough time to go to the gym? What art packages are we going to use for the next print edition? Did I remember to turn off the oven before I left? And then I stress about how I’m not dealing with my stress appropriately and it becomes this never-ending worry wheel.

stress1I know I’m not the only one. It’s not breaking news that Americans are stressed out. More than one-third of American adults said stress affects their overall happiness a great deal or a lot, according to an American Psychological Association study that was released in February.  The two things that stress us out the most? Money and work.

The same study found that teens are reporting stress levels that are higher than what they believe is healthy and they deal with that stress by engaging in sedentary activities, like playing video games or going online. The stress and their methods of coping with it are negatively impacting teen’s health behaviors, especially when it comes to  sleep, exercise and weight. Continue reading “Stress: How do you deal?” »

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Want to eat healthier? Try seeing the glass as half-full


Do you have trouble eating healthier foods? There’s hope. FILE – DAILY RECORD/SUNDAY NEWS

When my stomach rumbles around 3:00 pm, I often struggle to reach for an apple instead of a cookie. Despite knowing the advantages of choosing a piece of fruit over a baked good, I’m still tempted by the call of a Snickerdoodle.

The solution, I’ve recently learned, could simply be to turn my frowns upside down.

Researchers from the University of Arizona have discovered that when it comes to healthy eating, your attitude matters as much as what’s on your plate. Their new study, which was published in the Journal of the Academy of Nutrition and Dietetics, found that women who are more optimistic about life are also more successful at adopting healthier eating habits.

The study analyzed data from thousands of women who were part of a nutrition program, and discovered that those with the sunniest dispositions saw the most improvements in their diets. Continue reading “Want to eat healthier? Try seeing the glass as half-full” »

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