Page 1

July 2012

Staying Hydrated in the Summer Heat PHD Highlight – Tawana Bryant

Did you know that your body is made up of over 60% water? Therefore making it a vital component to helping your body function properly. However, it is easily lost in the heat of the summer. Water leaves your body as you sweat. With the sun beaming down on you outside, you will sweat a lot. As you lose water, this can make you dehydrated, which nobody wants. Some of the symptoms of dehydration are:  Dry mouth  Headache  Sleepiness  Dizziness  Extreme thirst  Lightheaded If you feel any of these symptoms make sure you get water as soon as you can. Staying hydrated is very easy. Take a water bottle with you everywhere you go. You can even fill these up at different locations around town. Next, drink the water slowly throughout the day don’t drink it all at once. By spreading it out throughout the day, the water won’t weight down on your stomach and this ensures that it will help you stay hydrated. Finally, stay away from drinks with a lot of sugars and sodium, like sodas and energy drinks. These will not properly keep you hydrated in the heat, they can actually lead to dehydration. Remember, as the summer months pass through, it is important to keep yourself hydrated. With all of the walking and sweating, drinking plenty of water will keep you strong and healthy.

Tawana Bryant is currently a senior at Michigan State University and is majoring in Interdisciplinary Studies and Social Science Health Studies. She is interning with William Yates with the Fit & Well Seniors Program. She assists William in administrative tasks and participates in various senior fitness classes at different sites. Whenever Tawana is not busy with the Y or class, she enjoys going to movies and reading.

Dairy in your Diet Dairy is an important part of a balanced diet. It is packed with calcium and Vitamin D that helps build strong bones and teeth. Here are some tips from Giant Food on how to make sure you get the right amount of dairy products. •Include fat free or low fat milk or fortified soymilk as a beverage at meals •Add fat free or low fat milk instead of water to oatmeal and hot cereals •Use fat free or low fat yogurt to make dip for fruits or vegetables •Add fresh fruit and/or low fat granola to low fat yogurt •Make fruit smoothies in the blender with low fat yogurt, milk, or ice cream

Fruit & Yogurt Popsicles


What you’ll need:      

1 cup plain yogurt 1 cup fresh fruit 2 tablespoons honey 4 wooden popsicle sticks or 4 plastic spoons 4 paper cups, 5 ounce size 4 paper cups, 5 ounce size

Nutritional information per serving: Calories: 69 Carbohydrates: 11.5g Protein:1.6g Total Fat: 1.9g Saturated Fat: 1.2g

1. Place the yogurt, fruit and honey in a blender. 2. Blend to desired consistency 3. Pour into paper cups, filling them ¾ full. 4. Cover the cups with foil, make slits in the center of the foil covers and insert the popsicle sticks 5. Put in the freezer for about five hours or until frozen solid 6. When ready, peel off the paper cup and eat Makes 4 Servings

Happy 160th Birthday! The YMCA of Metropolitan Washington is celebrating its 160th birthday. PHD is one of the many programs provided by the Y that aims to combat childhood obesity and teach children how to stay healthy for life. PHD was put into action in 2004 and has enabled the YMCA to become a national voice on childhood obesity. PHD even garnered the attention of First Lady Michelle Obama with a feature event on the White House lawn in 2009. Join in on the fun of PHD and the 160 year tradition of the YMCA and register today.

Don’t forget your water! A reusable water bottle is easy, convenient, and cost efficient! They are small enough to fit into almost any size bag that you have. Also, you can refill them for free instead of paying for a new bottle. What a deal! Next time you go out, don’t forget to grab your reusable water bottle and have a blast in this summer heat.

Handheld Ribbon Streamers Children will have a blast with these at parades or while running around the yard. They can also make up a dance routine with their streamer.

What you will need:      

Paper towel roll tube Tacky Glue Scissors Roll of ribbon Hole Punch Measuring tape, ruler, or yardstick

How to make it: 1. Wrap the ribbon around the paper towel tube, applying tacky glue under the ribbon as you work. 2. After ribbon is applied and glue has dried, punch 9 holes in the bottom of the paper towel tube with the hole punch. 3. Cut nine strips of ribbon that are 46 inches long. 4. Tie a knot in the top of each strip of ribbon. 5. Pull each of the strips through the holes so the knot is on the inside of the tube. 6. Enjoy!

YMCA PHD Newesletter July 2012  

PHD Highlight – Tawana Bryant, Staying Hydrated in the Summer Heat, Dairy in your Diet, Fruit & Yogurt Popsicles, Handheld Ribbon Streamers,...