Community Fitness Center Newsletter | Spring 2021 2.0

Newsletter

six Mental Health

Benefits of Fitness! #1:

Boost Happy

Chemicals

Studies show that chemicals in the brain called endorphins, which are released during exercise, help reduce symptoms of depression. When endorphins are released, immune system chemicals that can worsen depression are reduced and body temperature increases, producing a calming effect.

#2:

Helps

With

Anxiety

Welcome to Community Fitness Center Newsletter! May is National Mental Health Awareness Month so I wanted to release an extra newsletter this spring to fill you in on the mental health benefits of exercising and eating right. I hope you enjoy!

—Delaney Blauw, Assistant Facilities Manager

The various chemicals that are released during and after exercise can help individuals with anxiety disorders to calm down. Using exercise as a means to deal with anxiety and other difficulties is a healthy coping strategy. Hop on a treadmill or go outside for some moderate-tohigh intensity aerobic exercise to help reduce anxiety sensitivity. This is proof that exercise can help you shed much more than just calories.

#3:

Reduce

Stress

Too many people choose to cope with life’s challenges with alcohol, food, television, or avoiding. However, these strategies are ineffective and can potentially make your problems worse.

Exercise is a much healthier and potent tool to protect yourself from the daily stressors of life.

#4: Sleep Better

Do you have a hard time sleeping at night? Regular physical activity can help you to fall asleep faster and improve the quality of your sleep. This, in turn, can improve your mood. Over time, exercise can lead to much more enjoyable mornings.

#5: Improve

Self-Confidence

The most obvious and well known benefit of exercise is that it affects your physique, helping you to lose or maintain your weight. If you feel better about your physical appearance, you’ll naturally feel better mentally as well. If you workout consistently and like what you see in the mirror, your confidence and self-esteem will receive a tremendous boost.

#6: Improve

Work

Flow

Multiple studies have demonstrated the positive effects exercise has on productivity. Get moving, and maybe that raise you’ve been hoping for will be yours for the taking!

Source: https://www.vitaloptions.org/6-mental-health-benefits-of-exercise-2/

Nine

Healthy

Foods that may

Boost your mood

Written by Katey Davidson, MScFN, RD, CPT on February 5, 2020

When you’re feeling down, it can be tempting to turn to food to lift your spirits. However, the sugary, high calorie treats that many people resort to have negative consequences of their own.

Thus, you may wonder whether any healthy foods can improve your mood.

Recently, research on the relationship between nutrition and mental health has been emerging. Yet, it’s important to note that mood can be influenced by many factors, such as stress, environment, poor sleep, genetics, mood disorders, and nutritional deficiencies.

Therefore, it’s difficult to accurately determine whether food can raise your spirits.

Nonetheless, certain foods have been shown to improve overall brain health and certain types of mood disorders.

3. Fermented foods 2. Dark chocolate 1. Fatty fish

Fatty fish like salmon are rich in omega-3 fatty acids, which may lower your risk of depression.

Dark chocolate is rich in compounds that may increase feel-good chemicals in your brain.

Since up to 90% of your body’s serotonin is produced in your gut, a healthy gut may correspond to a good mood.

Fermented foods like kimchi, yogurt, kefir, kombucha, and sauerkraut are rich in probiotics that support gut health.

6. Berries 4. Bananas

Bananas are a great source of natural sugar, vitamin B6, and prebiotic fiber, which work together to keep your blood sugar levels and mood stable.

5. Oats

Oats provide fiber that can stabilize your blood sugar levels and boost your mood. They’re also high in iron, which may improve mood symptoms in those with iron deficiency anemia.

8. Coffee

7. Nuts and seeds

Certain nuts and seeds are high in tryptophan, zinc, and selenium, which may support brain function and lower your risk of depression.

Coffee provides numerous compounds, including caffeine and chlorogenic acid, that may boost your mood. Research suggests that decaf coffee may even have an effect.

Berries are rich in disease-fighting anthocyanins, which may lower your risk of depression.

9. Beans and lentils

Beans and lentils are rich sources of moodboosting nutrients, particularly B vitamins.

The bottom line. When feeling blue, you may crave calorie-rich, high sugar foods like ice cream or cookies to try to lift your spirits. While this might give you a sugar rush, it’s unlikely to help you in the long term—and may have negative consequences as well.

Instead, you should aim for wholesome foods that have been shown to not only boost your mood but also your overall health. Try out some of the foods above to kick-start your positivity routine.

MAY 14 NATIONAL HUMMUS DAY

Celebrate National Hummus Day with this Simple Hummus without Tahini Recipe! Enjoy it with crackers, veggies, or make your own naan using this recipe!

INGREDIENTS

• 1 (15 oz.) can garbanzo beans (chickpeas), drained and rinsed • 2 to 4 tbsp. water • 2 tbsp. extra virgin olive oil • 1 tbsp. lemon juice • 1 garlic clove minced • 3/4 tsp. ground cumin • 1/4 to 1/2 tsp. salt

INSTRUCTIONS 1. Add the garbanzo beans, 2 tablespoons of water, the olive oil, lemon juice, garlic, cumin, and 1/4 teaspoon of salt to a food processor.

Process until smooth and creamy. If needed, add additional water to thin out the hummus and 1/4 teaspoon of salt to your taste preference.

2. Store covered in the refrigerator.

NUTRITION

• Serving: 2tablespoons | Calories: 70kcal | Carbohydrates: 7.9g Protein: 2.1g | Fat: 3.5g | Saturated Fat: 0.6g | Fiber: 3.2g Source: https://www.thewholesomedish.com/simple-hummus-without-tahini/

EASY NAAN BREAD INGREDIENTS

• 1/2 cup warm water • 2 tsp instant yeast • 1 tsp sugar • 3 Tbsp olive oil • 1/4 cup plain yogurt • 1 egg • 1/2 tsp salt • 2 1/2 cups all purpose flour (more or less) • 2 Tbsp melted butter • 2 tsp garlic, minced (optional)

INSTRUCTIONS 1. Combine warm water, yeast, and sugar in a large bowl; let sit for five minutes or till bubbly. Add olive oil, yogurt, egg, salt and 2 cups of flour. Stir till smooth.

2. Add enough flour to make a soft dough. Knead a few times on a floured counter until smooth.

3. Place dough in a greased bowl. Cover and let rise in a warm place until doubled, 30-60 minutes.

4. Cut dough into eight pieces. On a floured surface, roll out each piece into a 6" circle.

5. Preheat a skillet to medium heat.

6. Add a little oil or non-stick spray to the skillet. Cook each circle for 2-3 minutes or until bubbly and golden brown on the bottom. Flip over and cook for another 2-3 minutes.

7. Brush the top of each naan with melted butter. I added garlic to my butter, but that is optional.

Source: https://www.creationsbykara.com/easy-homemade-naan-bread-recipe/

Yoga is great for

mental

health!

This month only, Fitness Center members can try out a yoga class for free. Just reach out to Alison Shariatzadeh at ashariatzadeh@palatineparks.org with which class you would like to try.

HOURS

Monday-Thursday 7:00am-8:00pm Friday 7:00am-7:00pm Saturday & Sunday 8:00am-12:00pm Closed May 31, July 4, September 6 Reduced Hours for Jaycees Hometown Fest:

July 1-2 7:00am-6:00pm

July 3 8:00am-11:00am

July 5 7:00am-11:00am

Running

Club

Wednesdays • 6:00pm

Whether your goal is to improve your running skills or just socialize with other runners, join the Palatine Park District Running Club. This club is FREE for Fitness Center members, however, registration is required. Stop by registration to get signed up today!

COMMUNITY CENTER

Mondays

GENTLE YOGA 12:00pm—1:00pm

Tuesdays

HATHA YOGA 7:00pm—8:00pm

Sundays

BEGINNER YOGA 7:00pm—8:00pm

FALCON PARK RECREATION CENTER

Wednesdays GENTLE YOGA

10:30am—11:30am

Don't Forget!

Group Exercise Classes are now available with your membership. Class Schedules are available online or in the Fitness Center

Summer

Student Fitness pass

$30 FOR 3 MONTHS Available for purchase May 1—July 1 For ages 14-24 with a valid student ID