Getting in shape with the family is a great bonding activity! Exercising with your kids will help them learn healthy habits early, and you might even discover a new favorite workout.

If you’re looking for ways to get active with your child, your local YMCA is a great place to start. We’ve listed four types of activities you can enjoy together!

1. Pound & Pound for Kids

In our Pound group fitness class, you and your child can drum along to music and have a fun workout! You’ll burn fat, relieve stress, tone muscles, and improve your cardio. You and your kiddo will make new friends, too!

We also have a Pound for Kids class that lets children ages 6-12 take part in the drumming and cardio. Your child will explore movement, improve coordination, gain confidence, and express a little creativity.

2. Open Track & Gym

The Y track is a great place for walkers, joggers, runners, and parents with single-width strollers. Walking with your kiddo is a great way to get active while talking, too. And if your child is 10 or older, they can use the track after a Wellness Orientation.

Below the track is an open gym that’s perfect for playing basketball. Whether you practice layups with your kiddo or grab another family for a friendly pickup game, the gym lets you and your child exercise together.

3. Equipment & Weights

Working out on the cardio and strength machines, as well as lifting (light) weights, is a great way for your kiddos to get healthy by your side. Once children and teens meet with a wellness coach, they’ll be able to join you for your workouts.

After a Wellness Orientation:

• Kids age 11 and up can use the cardio machines.
• Kids age 14 and up can use the strength and cardio machines.
• Kids age 15 and up can use all machines, as well as free weights.

4. Pool & Aquatic Center

Want to go for a swim? Our pool has two swim lanes, a large family space, a vortex area, and a two-story water slide! You’ll also find a sauna and whirlpool in our Aquatic Center, which your child can use if they’re age 12 and up.

For parents with babies age 3 and under, we offer a Swim Starters class. Your little ones will explore the water while you learn how to supervise, prevent accidents, and plan for emergencies.

No matter what age your child may be, he or she can get active with you at the Y! Whether you’re trying to get in shape, lose weight, or learn a new workout, we have lots of activities that bring families together.

Have questions about our parent/child classes and facilities? You can contact us anytime.

The Lafayette Family YMCA is a community dedicated to healthy living and social responsibility. For more fitness tips and to stay up to date about YMCA events, connect with us on Facebook, Twitter, LinkedIn, and Instagram, or visit our website here.

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Your local YMCA is a great place to learn how to swim — no matter how old you are. The center offers lessons to help all ages and abilities become confident, have fun, and learn to stay safe in the water. Our goal is to help your child feel a sense of accomplishment while they learn at their own pace and develop a love of swimming!

There are lots of swim lessons to choose from, so we’ve put together a complete list for your convenience.

**Please note: Reservations are still required for the pool. This includes family swim, lap swim, classes, and the vortex swim areas. To make a reservation, just click here!

Youth Swim Lessons

Whether they’re babies or preteens, your kiddos will love our youth swim lessons! We offer classes for:

• 6 months – 3 years old
• 3-12 years old
• 6-12 years old

6 Months – 3 Years Old

Parent-Child Lessons: Parents accompany children in the water, introducing infants and toddlers to an aquatic environment through exploration and encouraging them to enjoy themselves while learning about the water. This class helps children develop motor and cognitive skills for swimming, breath control, floating, and rolling.

3-5 Years Old

Preschool Swim Basics: Students will learn basic swim safety and skills. In this class, they’ll learn basic breath control, floating, safely entering and exiting the water, and swimming (on their front and back).

6-12 Years Old

School-Age Basics: In this class, students will learn basic breath control, control, floating, safely entering and exiting the water, and swimming (on their front and back).

School-Age Advanced Strokes: This class builds on School-Age Basics to help students learn more swimming techniques and mechanics for stroke development.

Homeschool Gym & Swim

Is your child a 5- to 14-year-old homeschooler? Our Gym & Swim program lets them get active, be social, and have fun! Program highlights include:

• Swim Safety & Pool Games
• Fun & Interactive Skill-Building
• Youth Sports
• Team-Building
• And more

Private Swim Lessons

Private swim lessons allow for accelerated learning and can focus on anything from water safety to athletic training. You’ll get individualized attention to fit your skill level and wellness goals.

You and your instructor will determine which days and times to meet for your personalized lessons. You’ll attend four 30-minute sessions, and your instructor will help you track your progress throughout your lessons.

No matter your age or ability, you’ll have a blast with swim lessons at the Y! And if you have any questions about classes for your child, a swim instructor or another team member will be happy to help.

The Lafayette Family YMCA is a community dedicated to healthy living and social responsibility. For more fitness tips and to stay up to date about YMCA events, connect with us on Facebook, Twitter, LinkedIn, and Instagram, or visit our website here.

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Thanksgiving is almost here, which means a day filled with family, food, and fun is just around the corner! If you’re hosting dinner, knowing the day is near might make you feel excited, nervous, or a combination of the two — especially if you have children. 

While it might be tempting to kick everyone out of the kitchen so you can prepare a nice meal in peace, getting your children involved lets them bond with you and learn more about the holiday and your family’s traditions. Here are five ways you can include your kids on Thanksgiving: 

1. Preparing for the Meal

Along with planning your Thanksgiving Day menu, you may have to account for picky eaters. So let the kids know about the veggies you’ll be eating on Thanksgiving, especially the ones they don’t like. When you set the expectation early on that this is what everyone will be eating and that’s that, you can reduce the risk of a picky-eater meltdown at dinner.

Once you’ve told your children about the Thanksgiving menu, make the preparation more fun by letting them choose their own potatoes, pumpkins, green beans, and other produce you need from the store. You can also talk about traditional Thanksgiving foods on the way to the grocery store, which will help your kids better understand why we eat certain things on the holiday. 

2. Giving to Others

Thanksgiving is a time to be grateful for our loved ones and for the necessities we have, like fresh food and warm clothing. It’s also a great opportunity to support others who might be struggling this Thanksgiving and to offer them a reason to be thankful.

No matter how old your children are, teaching them to be generous and put others first is a wonderful thing. Have them go through old toys and clothes to see what they could donate to people in need. Or, your kids could help you donate canned food by going through the cupboard or grocery shopping with you.

3. Decorating & Table-Setting

Let the kids get creative with decorating for dinner! One way to do this is to go outside with them the day before to find colorful leaves. Press the leaves in a book overnight so they’ll lay flat on the table for decorations. Or, your children can trace the leaves on brown, orange, red, and yellow paper, then cut them out (with your help) for the table.

Once the decorations are ready, water glasses are filled, and napkins are folded, your kids can also set the table with plates, utensils, and placemats. They can make these cute coloring placemats by writing “I am thankful for…” at the top of a piece of paper. Your children (and guests) can fill in the blank with pens or crayons, then share what they’re thankful for during dinner. Drawing or doodling on the placemats is encouraged, too!

4. Greeting Guests

Running back and forth from the kitchen to the living room to greet your guests can be exhausting — and it’s a recipe for water boiling over when you’re not watching it! So why not let your kids play host and give yourself time to finish up the meal? 

Your children can say hello to family and friends as they arrive, take their coats, and show them where the drinks and snacks are. Your guests will love this (because it’s adorable and polite!), and it will let your kiddos work on their manners and social skills.

5. Prepping & Cooking Food

If your kids aren’t greeting guests or setting the table, have them help you in the kitchen! Younger children can hand you ingredients, wash lettuce, or scrub potatoes, while older ones can help you with cutting, mixing, and cooking. They could also arrange fruit or vegetable slices into a turkey — a cute alternative to a regular fruit salad or veggie plate.

Another way to get kids excited about preparing the meal? Let them have their own Thanksgiving dish! You can teach them about the ingredients in a recipe, then help them prepare and cook it. Then, you can name the recipe after your child, like “Michael’s Mac and Cheese” or “Penny’s Pumpkin Pie.” Your kids will love having a special dish named after them and served just for Thanksgiving!

When you include your kids on Thanksgiving by following these tips, your family will create wonderful memories and maybe even new traditions!

Want more healthy and delicious recipe ideas? 

The Lafayette Family YMCA is a community dedicated to healthy living and social responsibility. For more fitness tips and to stay up to date about YMCA events, connect with us on Facebook, Twitter, LinkedIn, and Instagram.

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When the kids come home from school (or log off from online classes), they’re probably looking for a snack. And while you don’t want them to spoil their dinner, you don’t have to resort to chips, cookies, and other prepackaged foods for your children to munch on while you’re cooking, tackling chores, or finishing up the workday.

If you’re looking for easy, healthy after-school snacks, your kids will love these nine delicious and nutritious options.

1. Barbecue Roasted Chickpeas

Recipe and photo courtesy of Super Healthy Kids.

Prep Time: 10 minutes | Cook Time: 50 minutes | Servings: 4

Ingredients

• 3 cups cooked chickpeas (or 2 cans, rinsed and drained)
• 2 tablespoons olive oil
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1 teaspoon paprika
• 1 teaspoon sugar
• 1/2 teaspoon cumin
• 1/2 teaspoon chili powder

Instructions

1. Preheat the oven to 375 degrees.
2. Rinse and drain chickpeas, and spread on a cookie sheet.
3. Bake for 40 minutes, shaking the pan once in the middle.
4. Remove chickpeas from the oven, transfer to a bowl, and toss with oil and spices.
5. Return the seasoned chickpeas to the cookie sheet and bake for 5 to 10 more minutes, until they become crisp and fragrant.
6. Enjoy immediately, or store in an airtight container for up to a week.

2. Mini Fruit Pizzas

Recipe and photo courtesy of Super Healthy Kids.

Prep / Total Time: 20 minutes | Servings: 6 (2 mini pizzas per serving)

Ingredients

Crust:

• 4 medium tortilla, whole wheat
• 1/2 cup Greek yogurt, plain
• 1 teaspoon honey
• 1/2 teaspoon vanilla extract
• 3/4 tablespoon orange juice

Toppings:

• 1/4 cup strawberries
• 1/4 cup kiwi
• 1/4 cup mandarin oranges, canned in juice
• 1/4 cup blackberries
• 1/4 cup grapes

Instructions

1. Using a small cookie cutter or drinking glass, cut circles out of the tortillas. Set aside.
2. In a small bowl, mix Greek yogurt, honey, vanilla, and orange juice until fully blended. 
3. Slice strawberries; peel kiwi and slice; drain oranges and slice into smaller pieces; slice blackberries and grapes into quarters.
4. Spread yogurt mixture onto tortillas and top with fruit.
5. Serve immediately and enjoy!

3. Apple Nachos

Recipe and photo courtesy of I Am Baker.

Prep / Total Time: 15 minutes | Servings: 8

Ingredients

• 2 apples, cut into thin slices
• 1/3 creamy peanut butter, melted
• 1/4 cup granola
• 1/4 cup peanuts, cut into small pieces

Instructions

1. Remove seeds, stems, and hard pieces from the apples, then thinly slice them with a mandolin or sharp knife.
2. Arrange apple slices on a plate in a pinwheel.
3. Drizzle melted peanut butter over the apple slices with a spoon. 
4. Top with granola and crushed peanuts. Use remaining peanut butter for dipping.
5. Serve immediately and enjoy!

4. Antioxidant Trail Mix

Recipe and photo courtesy of Super Healthy Kids.

Prep Time: 5 minutes | Servings: up to you!

Ingredients

• Peanuts 
• Almonds 
• Pumpkin seeds
• Raisins
• Dried cranberries
• Dried cherries
• Dried blueberries

Instructions

1. Combine all ingredients in a bowl, then gently toss to mix.
2. Serve immediately, or store in an airtight container.

5. Lemony Hummus & Veggies

Recipe and photo courtesy of Super Healthy Kids.

Prep Time: 20 minutes | Cook Time: 90 minutes | Servings 6

Ingredients

• 2 cup chickpeas (garbanzo beans)
• 2/3 cup lemon juice
• 1 cup tahini
• 4 clove garlic
• 2 teaspoon salt
• 1/2 teaspoon ground cumin
• 1/3 cup olive oil
• 1/4 cup water

Instructions

1. Soak chickpeas in a pot and simmer, covered, for 90 minutes, or until tender. Drain.
2. Meanwhile, place the lemon juice, tahini, minced garlic, salt, and cumin in a large food processor. Process until the mixture becomes smooth and creamy.
3. Add the warm cooked chickpeas, olive oil, and water to the food processor, and process for several minutes until smooth. 
4. Serve immediately, or freeze for up to three months.
5. Defrost the containers in the fridge for 24 hours before eating.

6. Energy Bites

Recipe and photo courtesy of I Am Homesteader.

Prep Time: 15 minutes | Freeze Time: 1 hour | Servings: 24 bites

Ingredients

• 2 cups quick oats
• 3/4 cup creamy peanut butter
• 1/4 cup vanilla protein powder
• 4 tablespoons honey
• 1/4 cup ground flaxseed meal
• 1/2 cup mini chocolate chips
• 1 teaspoon vanilla
• 1 tablespoon chia seeds

Instructions

1. In a large bowl, combine oats, peanut butter, protein powder, honey, flaxseed, chocolate chips, vanilla, and chia seeds. Stir until well combined.
2. Using a 1-inch cookie scoop, scoop out the mixture and round it into a ball. Place the energy bites onto a parchment-lined baking pan and repeat with the rest of the mixture.
3. Place the pan in the freezer until the energy bites have hardened (about 1 hour).
4. Enjoy immediately, or store in a ziplock bag.

7. Frozen Yogurt Raspberries

Recipe and photo courtesy of Super Healthy Kids.

Prep / Total Time: 15 minutes | Servings: 4

Ingredients

• 1/2 cup Greek yogurt, vanilla
• 3/4 cup raspberries
• 1 teaspoon poppy seeds (optional)

Instructions

1. Fill a piping bag or ziplock bag with Greek yogurt. Freeze up to an hour, checking every 10 minutes to make sure it doesn’t become too solid.
2. Meanwhile, rinse and dry raspberries. Once the yogurt has thickened, pipe into the raspberries. 
3. Top with poppy seeds for “sprinkles” (if you’d like).

8. Homemade Goldfish Crackers

Photo and recipe courtesy of Super Healthy Kids.

Prep Time: 25 minutes | Cook Time: 20 minutes | Servings: 8

Ingredients

• 1 cup flour, whole wheat
• 1/2 teaspoon salt
• 4 tablespoon butter, unsalted
• 1 cup cheddar cheese, shredded
• 3 tablespoon water

Instructions

1. Preheat the oven to 350 degrees.
2. Add flour and salt to a food processor and pulse. Then, add butter and pulse until the mixture resembles a coarse meal. Add grated cheese gradually and pulse.
3. Add water, one tablespoon at a time. Continue pulsing between tablespoons until the dough forms into a ball. 
4. Flatten between two pieces of wax or freezer paper, and chill for 10 to 20 minutes. This helps the butter get cold and makes for a puffier cracker.
5. Roll the dough fairly thin, about 1/8 of an inch.
6. Cut the dough into goldfish shapes, and place the shapes on a baking sheet.
7. Bake for 12 to 20 minutes, depending on how thick your crackers are.
8. Enjoy immediately, or store in an airtight container for up to a week.

9. Homemade Applesauce

Photo and recipe courtesy of I Am Homesteader.

Prep Time: 10 minutes | Cook Time: 25 minutes | Servings: 6

Ingredients

• 3-4 pounds Granny Smith apples
• 1 tablespoon apple cider vinegar (more or less to taste)
• 1/2 teaspoon ground cinnamon
• 1/2 cup granulated sugar
• 1 cup water
• 1/2 teaspoon salt

Instructions

1. Peel, core, and quarter the apples.
2. Place apples in a large pot. Add vinegar, cinnamon, sugar, water, and salt.
3. Bring to a boil, then lower the heat and cover the pot. Maintain a low simmer for 20 to 25 minutes, or until the apples are completely tender and cooked through.
4. Remove from heat and use a food processor to mash the apples.
5. If the applesauce is too thick, add more water to thin it out.
6. If it’s not sweet enough, add more sugar to taste. If it’s too sweet, add more apple cider vinegar.
7. Serve immediately, or store in the fridge.

We hope your kiddos love these healthy after-school snacks! They’re easy to make, full of nutrients, and tasty enough for you to enjoy, too.

Want more healthy and delicious recipe ideas?

The Lafayette Family YMCA is a community dedicated to healthy living and social responsibility. For more fitness tips and to stay up to date about YMCA events, connect with us on Facebook, Twitter, LinkedIn, and Instagram.

The post 9 Easy, Healthy After-School Snacks appeared first on YMCA.

It’s almost time for your child to go back to school! While summer fun is coming to an end, now you can focus on preparing your kiddos for a safe, healthy, enjoyable time in class and during the after-school activities they love.

Whether your child will walk, take the bus, or get a ride — from you, your teenager, or a trusted adult — these seven back-to-school safety tips will help your family get ready for a great school year.

**Please note: Some of these tips might look a bit different if your child’s school is still requiring masks, holding online classes, etc. But you can still help your kiddo stay safe and healthy with a great immune system, quality childcare, and more.**

1. Boosting Their Immune Systems

It’s easy to let your kiddo’s eating habits get off track during summer, since family barbecues and ice cream cones are staples of the season. But it’s important to start eating healthier as a family before school starts. Getting a head start on boosting your child’s immune system will help in preventing colds, COVID-19, and other viruses, as well as fighting off germs that kids tend to share once they’re back in the classroom together.

Help your child eat healthier and boost their immune system by:

• Making sure your child is eating the right amount of zinc; beans, nuts, red meat, and poultry are great sources of the mineral. 
• Protecting your kiddo’s gut with probiotics (in yogurt, pickles, and apple cider vinegar) and prebiotics (in green bananas, yams, and asparagus).
• Serving them seeds and nuts for a snack that’s rich in omega-3 fatty acids: walnuts, pumpkin seeds, chia seeds, and more.
• Giving them oranges, lemons, limes, and strawberries for a Vitamin C boost.
• Establishing a bedtime and wake-up time that gives your child enough sleep each night. 3- to 5-year-olds need 10  to 13 hours of sleep; 6- to 12-year-olds need 9 to 12 hours; and 13- to 18-year-olds need 8 to 10 hours.
• Making sure your kiddo gets some type of exercise and movement every day.

2. Using Backpacks

Your child’s backpack might be too heavy for them, or they may be carrying it the wrong way. This can cause your kiddo to have back pain, fall over, or another backpack-related injury.

To prevent these problems, don’t overstuff your child’s backpack; it shouldn’t weigh more than 5 to 10 percent of their body weight. For example, if your 9-year-old weighs 60 pounds, their backpack should weigh between three and six pounds, tops. Have your kids wear their backpacks with both straps on their shoulders, too. This will help them evenly distribute their weight for safety and comfort.

3. Being Careful Around Adults

Most parents are worried about strangers around their kiddos, but child safety experts actually recommend a more holistic approach than “stranger danger.” Instead, we should teach our children how to recognize and address suspicious behavior in adults — even if your kid knows the adult.

First, make sure your child understands they should never accept a ride from a stranger, even if the person says they know you. And if someone makes your kiddo uncomfortable, teach them it’s okay to say “no,” leave the situation, and tell a trusted adult about what happened. Additionally, make sure your child knows their address and phone number in case a trusted adult needs to get ahold of you or deliver your child home safely.

4. Walking to School

Do you live close enough to school that your child can walk there? You’ll want to ensure they know to look both ways before crossing the street, obey traffic signals, and make themselves visible to drivers.

Here are a few walking-specific back-to-school safety tips: 

• Teach your child to use crosswalks on the street.
• Make sure your child travels in a group.
• Tell your children (and especially your teens) to put their phones and headphones away while crossing the road.
• Have them stay on sidewalks when possible. If there are no sidewalks, tell your child to walk facing traffic and get over to the left as much as they can.
• Make sure your child is wearing a reflective item (clothing, backpack, etc.) so they’ll be more visible to drivers.
• Cross the street with your kiddo if they’re under 10 years old. (Most children can’t judge the speed, or distance away, of oncoming cars until age 10.)

5. Riding the School Bus

Sending your child off on the bus? They’ll be able to get to and from school with ease by following a few back-to-school safety tips.

Is your child is riding the bus for the first time this year? Go to the bus stop with them on the first day of school to teach them how to get on and off the bus. And even for older kids who’ve taken the bus before, make sure they know to stand 6 feet (or three bigs steps) away from the curb so they’re out of the way for the bus (and for other drivers).

Also, if your child has to cross the street, teach them to walk on the side of the street until they’re 10 feet ahead of the bus. That way, your child, their bus driver, and other drivers on the road will always be able to see each other.

6. Driving to School

Make sure you know (and follow) these school bus safety rules for motorists:

• Never pass a school bus on its right side.
• It’s illegal to pass a bus that’s picking up or dropping off children (when the bus’s lights flash red and a stop sign arm extends).
• All traffic (going in both directions) must stop on undivided roadways when a bus is dropping off or picking up children.
• Give the school bus a 10-foot berth, so children can safely enter and exit the bus.

Here are more guidelines for keeping kids safe while you (or your teenage drivers) are behind the wheel:

• Help your teenager practice driving often, before and after they get their license and drive to school.
• Watch for children crossing the street, or playing in residential areas and parks.
• Don’t block the crosswalk with your vehicle.
• Always stop when a crossing guard directs you to do so.
• Follow school zone speed limits and the school’s drop-off and pick-up procedures.

7. Going to Before- & After-School Care

If your work hours don’t line up with school drop-off and pick-up hours, a safe school-age childcare program may be the perfect solution. Then, you can start (or finish up) the workday with the peace of mind that comes from knowing your child is in a fun, safe, educational environment.

A great before- and after-school program will give your child the chance to learn and to be active. With school-age childcare at your local YMCA, they’ll be able to swim, play sports, try arts and crafts, and get homework help from licensed childcare professionals.

By following these back-to-school safety tips, you and your family can make this the best school year ever! 

The Lafayette Family YMCA is a community dedicated to healthy living and social responsibility. For more fitness tips and to stay up to date about YMCA events, connect with us on Facebook, Twitter, LinkedIn, and Instagram.

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Who said healthy eating had to be boring? If you’re trying to lower your cholesterol levels, you have plenty of heart-healthy options that taste great and are easy to incorporate into your meals, snacks, and sides. And by filling your plate with colorful fruits, veggies, and whole grains, you’ll reduce your risk of heart disease without skimping on flavor.

Check out these seven low-cholesterol foods you’ll actually want to eat!

1. Omega-3-Rich Foods

Foods like avocados and fish are rich in omega-3 fatty acids, which your body needs to regulate cell function, make hormones, and lower triglycerides. Eating fish won’t directly lower “bad” (LDL) cholesterol, but it will help you raise your “good” (HDL) levels. Plus, fish and avocados — which are packed with monounsaturated fats and Vitamin E — can help you reduce your risk of heart disease or stroke.

Other omega-3-rich foods include: 

• Salmon
• Mackerel
• Broccoli
• Flax seeds
• Chia seeds

2. Extra-Virgin Olive Oil

Extra-virgin olive oil is a smart replacement for omega-6-rich oils, which can trigger inflammation or cause heart problems down the road. It’s filled with antioxidants like oleuropein, which prevents LDL cholesterol from oxidizing (and clogging your arteries). Extra-virgin olive oil also contains Vitamin E, Vitamin K, and monounsaturated fats that can help you lower your chances of heart disease. 

There are plenty of ways you can cook with olive oil, such as:

• Sautéing vegetables in the oil
• Mixing it with vinegar for a salad dressing
• Dipping bread into olive oil
• Using it in marinades for chicken
• Drizzle olive oil over cooked pasta

3. Whole Grains

Oats, barley, bran, and other whole grains are full of soluble fiber, which lowers your LDL levels and your risk of heart disease. Along with slowing down the cholesterol absorption in your bloodstream, this fiber also aids in digestion and helps you feel fuller longer. Plus, whole grains will provide you with more vitamins and minerals than refined grains will.

You’ll find fiber-rich whole grains in:

• Granola bars
• Oatmeal
• Brown rice
• Whole-grain cereal
• Air-popped, unsalted popcorn

4. High-Lycopene Foods

To lower your cholesterol and boost your heart health, look for foods rich in lycopene, a plant nutrient that gives red fruits and vegetables their color. Lycopene also has strong antioxidant properties, which can help your body fight off free radicals that might otherwise cause heart disease and other chronic conditions.

You’ll love colorful, lycopene-rich produce like:

• Tomatoes
• Guavas
• Watermelon 
• Red bell peppers 
• Grapefruit

5. Pectin-Rich Produce

Pectin is a soluble fiber you’ll find in a variety of fruits and vegetables — and it can lower your cholesterol by up to 10%! Along with being a low-calorie snack, pectin-rich produce is also full of antioxidants and anti-inflammatory properties that can help you prevent heart disease and other health problems.

Enjoy a high-pectin fruit or veggie for your next snack, such as:

• Apples
• Oranges
• Strawberries
• Eggplant
• Carrots

6. Tree Nuts

Like avocados and fish, tree nuts are bursting with heart-healthy monounsaturated fats and omega-3s. These nuts also contain phytosterols, a plant compound that keeps your intestines from absorbing cholesterol. And eating half a cup of nuts every day will not only fill you up; it can also reduce your cholesterol levels by up to 10%!

You’ll love snacking on tree nuts like: 

• Almonds
• Walnuts
• Pecans
• Hazelnuts
• Macadamia nuts

7. Legumes

Legumes (like beans and peas) are packed with soluble fiber and minerals. And eating half a cup of legumes each day has been proven to reduce your LDL. If you’re trying to lower your cholesterol (or thinking about going vegetarian) but worried about getting enough protein, legumes are a great alternative to red meat and poultry.

You’ll love cooking with heart-healthy legumes like: 

• Chickpeas
• Kidney beans
• Peas
• Pinto beans
• Lentils 

By eating these low-cholesterol superfoods, you’ll have healthier eyes, arteries, bones, and an overall lifestyle. What’s more, they taste great and might even become part of your new favorite meal or snack!

The Lafayette Family YMCA is a community dedicated to healthy living and social responsibility. For more fitness tips and to stay up to date about YMCA events, connect with us on Facebook, Twitter, LinkedIn, and Instagram.

The post 7 Low-Cholesterol Foods You’ll Actually Want to Eat appeared first on YMCA.

All the sugar of Valentine’s Day candy can wreak havoc on your waistline and teeth. What’s more, eating too many sweets can eventually lead to conditions like diabetes, heart disease, and high blood pressure.

But you can enjoy delicious snacks full of nutrients protein, calcium, antioxidants, and fiber. You’ll be surprised how tasty and sweet some of these are, and you won’t even miss all the added sugar!

Check out these five healthy alternatives to Valentine’s Day candy:

1. Strawberry Rose Bouquet

Recipe and photo courtesy of Local Adventurer.

Ingredients & Equipment

• 12-14 strawberries
• 12-14 wooden skewers

Instructions

1. Slice the first strawberry about two-thirds of the way down to form the first petal. Try not to slice all the way to the bottom, or the fruit may fall apart.
2. Start slicing 1-3 other petals to create a rose.
3. Repeat for the rest of the strawberries.
4. Gently place each strawberry onto the end of a skewer to form a bouquet.
5. Give the strawberry bouquet to a loved one, or enjoy it yourself!

2. Frozen Yogurt Bark

Recipe and photo courtesy of The Nutritionist Reviews.

Ingredients

• 1 ½ cups vanilla yogurt
• 1 scoop vanilla protein powder
• ½ cup diced strawberries
• 2 tablespoons shredded coconut
• 2 tablespoons dark chocolate shavings

Instructions

1. Line a medium baking dish or sheet with aluminum foil.
2. Mix yogurt and protein powder. Spread yogurt about ½  inch thick on aluminum foil.
3. Sprinkle with strawberries, coconut, and dark chocolate. Freeze until solid, or about 90 minutes.
4. Remove from freezer and break “bark” up with your hands or a knife.
5. Serve immediately, or store in freezer tightly wrapped.

3. Superfood Trail Mix

Recipe and photo courtesy of Eating Bird Food.

Ingredients

• ¾ dried cranberries
• ¾ dried cherries
• ½ cup dates
• ⅓ cup cashews (raw or roasted & unsalted)
• ⅓ cup sliced almonds (toasted)
• 2–3 sections of dark chocolate, chopped

Instructions

1. Mix all ingredients together in a small bowl and serve. 
2. Store in an air-tight container for 7-10 days.

4. Heart-Shaped Sushi

Recipe and photo courtesy of Holly’s Helpings.

Ingredients

• 4 cups cooked rice
• ½ cup rice vinegar
• 3 tablespoons sugar
• 3 tablespoons salt
• 4 sheets of nori (seaweed)
• A bamboo mat or cutting board

Instructions

1. Mix vinegar, sugar, and salt together. Heat the mixture on the stovetop so the sugar and salt dissolve completely.
2. Combine the mixture with rice.
3. Cover the bamboo mat with plastic wrap, or set out the cutting board.
4. Place a nori piece onto the mat (or board), shiny side down.
5. Spread a cup of rice over the nori piece, making sure there’s a ½-inch space left at the top and bottom of the seaweed.
6. Slowly roll up the sushi.
7. Use the mat or your hands to squish the roll to one side. One end should be pointy, and the other end should be rounded (forming a heart).
8. Repeat Steps 4-7 with the other three pieces of nori and the rest of the rice.
9. Serve and enjoy!

5. FroYo Bites

Recipe and photo courtesy of Disney Family.

Ingredients & Equipment

• 1 pint raspberries
• 1 cup vanilla yogurt (regular or Greek)
• 1 mini ice cube mold

Instructions

1. Slightly mash the raspberries with a fork.
2. Combine the raspberries with the yogurt, mixing well.
3. Using a spatula, fill the ice cube molds with the yogurt mixture. Scrape off excess.
4. Place in the freezer until thoroughly frozen, about 6 hours or overnight. 
5. Pop the bites out of the ice cube molds and enjoy!
6. To store, place yogurt bites in a small, resealable, freezer-safe container or bag. Return to the freezer for up to 1 month.

We hope you have a wonderful (and healthy) Valentine’s Day! And if you’d like more healthy eating tips, be sure to check out our other resources.

The Lafayette Family YMCA is a community dedicated to healthy living and social responsibility. For more fitness tips and to stay up to date about YMCA events, connect with us on Facebook, Twitter, LinkedIn, and Instagram.

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