Member Impact Story: Cathy Guadagni

Participation in the LIVESTRONG at the YMCA Program helped Cathy Guadagni take charge of her health and life.

When I was finishing treatments for my breast cancer, I knew that I had to be proactive about diet and exercise to help prevent the return of cancer. While meeting with the Middlesex Health Nutritionist, we talked about the importance of exercise. She suggested I look into LIVESTRONG at the Y.

During my intake, the Healthy Living Director, Jill listened so carefully and had such enthusiasm for how the program would help me. The Y immediately felt like it was exactly what I needed to help me get back into exercise and get the endorphin rush I was craving.

I’ve belonged to other gyms. This is not just a gym, this is a community. Every time I walked into the Y, I felt like everyone genuinely cared. The structure of the program with time to gather and connect and check in with each other about our day, our treatment, etc. is what makes it more powerful than being part of a group exercise class. After the first week of sharing and fitness evaluations, the walls came down, the group bonded and held each other accountable. We were all at different levels but all going through the same type of experience. The coaches allowed me to own my progress. They would ask “Are you ready to do more?” They believed in me when I didn’t believe in myself. We gradually began to trust the ability of our bodies to become stronger and increase our weights and reps or length of time on the treadmill.

Now that I’m a member of the Y, I feel a sense of belonging and have continued to become stronger and reclaim my body, my brain and my life.

Learn more about LIVESTRONG at the YMCA

Northern Middlesex YMCA Receives $2 million State of CT Bond Commission Investment

MIDDLETOWN, CONNECTICUT, June 30, 2023 – The Northern Middlesex YMCA is very grateful to have received a State of Connecticut Bond Commission investment of $2 million for renovation and expansion of the youth development space at our downtown Middletown facility. Candace Crane, Vice President of Youth Development & Community Relations at the Y, was on hand for this special designation at the Capitol on Friday, June 30, 2023. The Y is especially grateful for State Representative Kai Belton, D-Middletown, who proposed this funding. Read The Connecticut General Assembly Press Release

“These funds will support Northern Middlesex YMCA's efforts towards a major upgrade to the facility, enriching the lives of Middletown's youth. I am grateful for the Y’s leadership in helping secure this funding. Thank you to Governor Lamont and the Bond Commission for their commitment to Middletown,” said Rep. Belton.

As the Northern Middlesex YMCA prepares for a number of special projects in alignment with a new strategic plan, these funds will be important to take the next steps.

“With the renovation and addition of dedicated youth space, we would expect to expand our already vibrant youth programming, growing our services in excess of the 500+ teens we currently serve,” said YMCA President/CEO Michele Rulnick. “We provide financial assistance for the majority of our youth members, therefore this bonding support will assist in solving our space needs to allow more opportunities.”

For more information, contact Rich McCarty, Vice President of Healthy Living and Social Responsibility at 860-343-6207 or rmccarty@midymca.org.

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About the Y The Northern Middlesex YMCA is a non-profit organization founded in 1886. The organization currently serves tens of thousands in Northern Middlesex County (Cromwell, Durham, East Hampton, East Haddam, Middlefield, Middletown, Portland) through various programs that encourage youth development, healthy living, and social responsibility. A strong community relationship has made it possible for the Northern Middlesex Y to have a significant reach and provide quality service to all regardless of race, creed, gender, sexual orientation or financial status.

Child Abuse Prevention Month | Our YMCA Employee Code of Conduct

The development of children is the core of which the Y’s values were built. This is why the safety of all children in our care is our number one priority. Staff and volunteers at the Northern Middlesex YMCA follow our Code of Conduct to ensure the safety of all children who come through our doors, whether they’re regular program participants or only visit once a year.

During Child Abuse Prevention Month, the Y wants to make sure that all members understand this Code of Conduct. A key tool in abuse prevention is knowledge, so it’s important that parents and caregivers are informed of the Y’s policies around children. Together we can work to ensure all children in Middlesex County reach their full potential.

Click HERE to visit our Abuse Prevention at the Y page on our website to view our Code of Conduct.

In addition to our Code of Conduct, the Y also has a number of safety measures intended to keep kids safe.

A principal endeavor of the Middlesex Y is to provide an atmosphere for the growth and development of youth and children.Thus, the mistreatment or neglect of youth or children and the resulting severe effects are of primary concern to the Y. Child abuse is mistreatment or neglect of a child by parent(s) or others resulting in injury or harm. Abuse can lead to severe emotional, physical and behavioral problems. Because of its concern for the welfare of children and youth, the Y has developed policies, standards, guidelines and training to aid in the detection and prevention of child abuse.

1. All employees are screened and background checks are conducted upon hiring or rehiring. Additionally, employees who have contact with children and youth receive training in recognizing, reporting and preventing child abuse, which includes training in recognizing signs that a child is being groomed for abuse.

2. Before employment, all staff must complete Praesidium's Armatus Child Abuse Prevention Training. These online modules of training include "Duty to Report, Mandated Reporter", "Keeping Your Y Safe", "Preventing Sexual Activity Between Young Children", "Meet Sam", and "It Happened to Me".

3. All employees are required to sign and abide by our Codes of Conduct, Work Rules, Childcare Code of Conduct, and our YMCA Policy Preventing the Abuse and Mistreatment of Youth.

If you have questions about the Y’s Code of Conduct or our child safety measures policy, please contact

Candace Crane, VP of Youth Development & Community Relations 860.343.6204 or ccrane@midymca.org

Rich McCarty, VP for Healthy Living & Social Responsibility 860.343.6207 or rmccarty@midymca.org

Join Five Days of Action to Help Prevent Child Sexual Abuse, April 24-28

April is Child Abuse Prevention Month. As part of our commitment to protecting the children in our community, we’re participating in the Five Days of Action - a week-long campaign to increase awareness of child sexual abuse and empower and equip us all to prevent it. By taking part in this important campaign and through implementing abuse prevention practices year-round, The Middlesex Y is committing to the safety of all children in our community.

The Know. See. Respond. campaign is back this year, tying in three impact areas – preventing child sexual abuse at both summer camp and in youth sports, and internet safety. The National Center for Missing and Exploited Children, U.S. Center for SafeSport and Praesidium have shared resources to support this campaign.

Summer Camp KNOWing about child sexual abuse can help adults better understand what to look for and how to prevent it. As parents, caregivers, and trusted adults to the young people in our lives, we play an important role in protecting them from abuse. This requires our commitment to continually learn and then ask questions about the safety of our loved ones.

The Y – and other youth serving organizations – implement a series of measures to keep the kids in their care safe. Next time you enroll your loved one in a new program, ask them about their child protection practices. For this summer, you can use this list.

See: Youth Sports When we SEE boundaries being crossed or suspect a child is being abused, we can and should act quickly. Sports should be safe places for children to grow, both as people and athletes. As a parent, caregiver, coach, or volunteer, it is up to you to make sure any environment in which children in your care interact is free from abuse. Learn more about the signs and how you can help prevent child sexual abuse in youth sports at https://uscenterforsafesport.org/parents/.

Respond: Internet Safety Did you know that you don’t need evidence to report abuse—only reasonable suspicion? But even for adults, reporting abuse is hard. We don’t want to falsely accuse someone or get someone in trouble. On the other hand, reporting might be the one thing that saves a child – or children – from abuse. It is our responsibility to RESPOND to any and all disclosure, discovery or suspicion of child sexual abuse. As adults and children alike have turned to digital tools for school, work and socialization, online safety matters now more than ever. Many online dangers put children at risk, such as cyber bullying, online enticement and more. As an adult, keeping an open line of communication with any children in your care who may access online content can be key to helping prevent sexual abuse. Learn the facts, how you can keep kids safe, and how to respond to online victimization at https://www.missingkids.org/netsmartz.

We take our commitment to child protection seriously and we hope you do too. Check out our protection policy here https://www.midymca.org/abuse-prevention-at-the-middlesex-y to learn more about how we keep kids safe in Middlesex County.

GENDER EQUITY Workforce Gender Equity Begins With Affordable, High-Quality Child Care by YMCA of USA CEO Suzanne McCormick

As a mother and the first woman to lead YMCA of the USA, access to affordable, quality child care is an issue especially close to my heart. When my children were growing up, one of the greatest stressors in my life was finding quality care for them while my husband and I worked.

Access to affordable child care has been a problem in this country for a long time, and today it seems to be reaching a breaking point. We know that so many parents – mostly women – left the workforce to care for their children during the pandemic, and many have struggled to return.

This trend threatens to slow the progress women have made in recent decades. Not only do we now account for more than half of the college-educated workforce, but for the first time, women are leading 10 percent of Fortune 500 companies.

During Women’s History Month, I want to celebrate the steps society has taken toward narrowing the gender gap in the workforce. But I also want to recognize that there is a lot more work to be done, and that increasing access to affordable, high-quality services is essential if we are to continue narrowing the gap.

A (brief) history of child care at the YMCA Most people today know the Y as a youth development organization, serving nearly 5 million kids and teens a year through our programs, including afterschool, early care and education, overnight and day camp, youth sports and more.

YMCAs have developed and evolved these programs over time, always in response to the specific needs of their communities. For example, YMCA preschool programs emerged during World War II and were a vital part of the nation’s support for the millions of women who were entering the workforce because of the war.

When women’s participation in the workforce steadily increased between 1960 and 1980, so did the demand for affordable, accessible child care. Recognizing this growing need, YMCAs launched formal child care programs in the 1970s.

Today, this responsiveness remains central to who we are as an organization. When COVID-19 forced school and daycare closures across the country, more than 1,000 YMCAs quickly began offering emergency child care services for essential workers and first responders. While they were leaving their homes every day to care for our country during a time of crisis, they at least had some peace of mind knowing that their kids were being cared for and kept safe.

During World War II, the YMCA offered weekly nursery services to Service wives. Source: https://umedia.lib.umn.edu/item/p16022coll379:4306

Nine Healthy Eating Tips for the Entire Family!

By Dawn Jackson Blatner, RDN in partnership with Eggland’s Best

Post a snack list on the fridge Have a list posted on the fridge of available and healthy snacks so it’s more likely everyone will choose those nourishing options when hunger hits. Snacks that have protein + produce are great options such as an Eggland’s Best hard-cooked egg + cucumbers, nut butter + celery, cheese stick + apple, edamame + orange slices, or yogurt + berries.

Play “Try It Tuesday” Trying new foods is such a great way to get a wide variety of nutrition and create more adventurous eaters. Make Tuesday theday each week to open everyone’s mind & palate to try a new snack, a new side dish, a new recipe, or even just take a bite of a new fruit or veggie.

Team up in the kitchen Cooking together makes it feel more fun and when kids play a role in prepping, they are more likely to enjoy the meal. Teaching kids how to cook is a valuable life skill that you can start teaching at any age, it’s never too early or late. And bonus, the better kids get in the kitchen, the less work it ends up being for parents!

Count the color on your plate One of the best ways to eat better is by adding more colorful fruits & veggies to meals and snacks. So have kids count the colors on their plate and the more colors the better. Take it to the next level and create a family chart to track the colors eaten through the week or month!

Learn the superpowers of each food group Each food group does powerful things in your body. And when kids (and adults) focus on the superpower benefits of food, it becomes more meaningful and fun to choose nourishing options. For example: • Protein foods like Eggland’s Best eggs, chicken, and beans help grow and repair muscles. • Fruits & veggies give us vitamins & minerals to protect our cells. • Whole grains like whole wheat, oats, and brown rice give us energy. • Fats like nuts, avocado, and olive oil support our organs.

Create a water station Staying hydrated helps keep us healthy and energized. Keep a pitcher of water that’s easy to see on the counter or in the fridge. And nearby have cups/water bottles and some slices of cucumbers, lemons, limes, oranges, mint, and/or berries so kids can create their own special flavor combos. Keeping water available and fun encourages the whole family to drink more of it.

Give everyone their own day of the week To help make dinner a peaceful, complain-free zone, give each family member a day of the week that they pick what’s for dinner. It makes planning easier and kids love having a say in what they are eating. Pro-tip: Even when kids ask for mac & cheese, chicken nuggets, or pizza, you can make those classics healthier by rounding out the meal with plenty of veggies.

Make dinner a digital detox Enjoy meal time without phones, games, or TV. It creates more mindful meals and more connection and conversation. Need help coming up with what to talk about, read the next tip!

Create a bowl of conversation starters Sometimes it can be difficult to come up with things to talk about at the dinner table, so write questions on pieces of paper, put them in a bowl, and each night grab one or two to help get the conversation flowing. Questions like “What was the best part of your day, What was the funniest thing you heard/saw today, If you got one wish from a genie what would yours be?”

BINGOpalooza 2022 Raises $20,000

With more than 120 participants, 12 beautiful designer handbag donations and $20,000 in funds raised, spirits were high and records were broken at the 2nd Annual BINGO event on 9/15/22. Of the 10 rounds of BINGO played, half of them resulted in a two way or three way tie which added an extra element of excitement for the crowd. Senior Director of Development, Rich McCarty kept the crowd entertained with an intermission game of Heads or Tails. More than 25 paid to test their luck by choosing heads or tails in this fundraiser game of elimination that was fun for everyone.

Our Open Doors Program makes sure that everyone who wants to use a service at the Y is eligible to do so regardless of economic barriers. This financial assistance program is funded by charitable support. The Y is doing a great deal of work to support the community. We cannot do it alone without the support of our sponsors, our business partners, individual donors and everyone who attends fundraising events.

For those that are not familiar with the work we do, President and CEO, Michele Rulnick provided some highights of the work that is being done beyond wellness programming related to fitness and swimming.

This past summer, we provided FREE swim lessons to about 120 children in order for them to be safe around water.

Beyond that, we have begun to focus on food insecurity issues within our community. There are 62 men who reside at the YMCA in our single room occupancy housing. The Y is their home. Without cooking facilities, they struggle to make ends meet. The Y has also set up a food pantry. Grant funding has allowed us to provide weekly home cooked meals. We partnered with First Church to provide weekly meals throughout COVID.

Food Insecurity programming has also expanded to support youth in our Summer Enrichment Day Camp program held at the YMCA. There are typically 35% of the youth in attendance who are on some type of financial assistance. This year, Candace Crane, VP of Youth Development and Community Relations was able to work with the Middletown Board of Education to get a nutritious meal delivered to the Y for all of of Summer Enrichment campers. This is critical because families are struggling to pay for groceries. The Y is making sure that we are doing everything we can to help families.

As far as our teen programming, we're looking at a mentoring employment program.

We have a full preschool program for the first time since pre-COVID which is amazing.

This summer, we had 1200 children come to enjoy the beauitful 76 acre property where YMCA Camp Ingersoll runs day camp sessions. Our friends at First Student were in attendance and received a shoutout for providing safe and reliable bussing throughout the summer.

It truly takes a village to make a difference and we are incredibly grateful for our village!

Special Recognitions were given to

*volunteers, Johanna Bond, Kelly Smith, Karen Warren and Y staff

*YMCA Volunteer Board of Directors

*Development Team: Rich McCarty and Betsy Schroeder

*Event Sponsors: Liberty Bank, Middlesex Health, Atlantic Wealth Advisors, Webster Bank, Peach Pit, Comcast, Controlled Air, 2QA + M Architecture, Peach Pit Foundation, NFP, Butler Construction, Whittlesey Advising, Physical Therapy and Sports Medicine Centers.

The Northern Middlesex YMCA ENCOURAGES COMMUNITY TO SHARE MENTAL HEALTH FACTS

In honor of Mental Health Awareness Month in May, the Middlesex Y is encouraging community members to join the conversation about mental health.

Mental health is how we think, feel and act. At the Y, we recognize that we all have mental health, and mental health is an important part of our physical health and social-emotional well-being, as well as a core component of our identity.

“We can all play a role in supporting each other’s mental health – at the Y and in our communities,” said Candace Crane, VP of Youth Development & Community Outreach. “The first step is to start talking in our communities about what mental health really is.”

Help the Y get the conversation going about mental health this Mental Health Awareness Month by sharing these facts with your friends and family:

FACT: We all have mental health, not just those who live with a mental illness. Everyone faces challenges in their life that can impact our mental health.

FACT: There are many things we can do each day to positively impact our mental health. A few examples include: • moving, fueling and resting our bodies • being mindful of how we’re feeling and what’s going on around us • connecting with others, and • asking for help when needed

FACT: In addition to biological and environmental factors, mental health is influenced by health inequities that can be attributed to systemic racism, the social determinants of health and exposure to trauma. Ys and community organizations can support mental health by addressing barriers that prevent marginalized communities from having access to the support they need.

FACT: Mental health and physical health are interconnected, and both can impact your overall well-being. For example, research shows that exercise can alleviate long-term depression.1

FACT: Positive mental health can be supported in community settings, like the Y, in addition to traditional clinical settings. The Y supports the mental health of individuals and communities in all of the work we do to help people reach their full potential—whether that’s supporting youth in our summer camps, helping people achieve their best physical health or providing newcomer immigrants access to services.

FACT: We all can support the mental health of our community through bringing empathy, compassion and kindness to our interactions with others. Something as simple as intentionally asking “how are you?” and encouraging honest answers can provide us an opportunity to normalize mental health and help others when they need it.

If you or someone you know is struggling with their mental health, know that help is available. Visit the National Suicide Prevention Lifeline for a list of resources. For immediate help 24-hours a day, call 800-273-8255 or text TALK to 741741.

COMMUNITY COMES TOGETHER TO PROTECT CHILDREN
The Northern Middlesex YMCA joins the Five Days of Action to protect children from sexual abuse.

The Northern Middlesex YMCA is participating in the Five Days of Action, April 18-22, 2022. The Five Days of Action is a week long campaign to raise awareness and inspire adults to take action to protect children from sexual abuse.

The Y encourages adults and organizations to join in marking this special week as we come together to make the community a safer place for children to live, learn, and play. With summer right around the corner—when children gather for activities and camps, it is a wonderful time to bring attention to the simple ways we can all make the children in our community safer.

During the Five Days of Action, The Northern Middlesex YMCA will be engaging these critical steps of prevention, KNOW. SEE. RESPOND. that will help adults better protect children. When adults know how abuse happens, see the warning signs, and respond quickly to prevent abuse, they foster a culture of child abuse prevention. Together, we can bring awareness to the issue of child sexual abuse in our communities and have important conversations about how we can all work together to prevent it from happening.

“The children of Middlesex County have the right to a happy and safe childhood, and it's our responsibility as adults and organizations to stand up to protect that right,” said Candace Crane, VP of Youth Development and Community Relations. “By joining in the Five Days of Action’s KNOW. SEE. RESPOND. campaign, we hope to inspire other organizations and members of our community to create safe spaces that protect children from sexual abuse.”

A principal endeavor of the Middlesex Y is to provide an atmosphere for the growth and development of youth and children.  Thus, the mistreatment or neglect of youth or children and the resulting severe effects are of primary concern to the Y.  Child abuse is mistreatment or neglect of a child by parent(s) or others resulting in injury or harm.  Abuse can lead to severe emotional, physical and behavioral problems.  Because of its concern for the welfare of children and youth, the Y has developed policies, standards, guidelines and training to aid in the detection and prevention of child abuse.

​ 1. All employees are screened and background checks are conducted upon hiring or rehiring.  Additionally, employees who have contact with children and youth receive training in recognizing, reporting and preventing child abuse, which includes training in recognizing signs that a child is being groomed for abuse.

​ 2. Before employment, all staff must complete Praesidium's Armatus Child Abuse Prevention Training. These online modules of training include "Duty to Report, Mandated Reporter", "Keeping Your Y Safe", "Preventing Sexual Activity Between Young Children", "Meet Sam", and "It Happened to Me".

​ 3. All employees are required to sign and abide by our Codes of Conduct, Work Rules, Childcare Code of Conduct, and our YMCA Policy Preventing the Abuse and Mistreatment of Youth. These documents can be found under the About Us tab on our website www.midymca.org.

​ Resources for Parents/Guardians A parent or guardian is the best person to teach a youth about personal safety. However, the staff at the Y will also be communicating similar messages. It is important for adults to be delivering a similar message. Please click on the About Us tab on our website www.midymca.org to access information on how to keep your youth safe, personal safety skills youth should have, ways to protect youth from abuse, and how to respond if your youth discloses abuse.

The Northern Middlesex YMCA, with support from the YMCA Champions for Child Protection, YMCA of the USA, Darkness to Light, Redwoods Group Foundation, Monique Burr Foundation for Children, and American Camp Association, have made materials available to help adults learn more about preventing child sexual abuse. For more information about preventing child sexual abuse, visit www.fivedaysofaction.org. Materials are derived from YMCA of the USA’s “Know. See. Respond.” copyrighted in 2020.

CHILD SEXUAL ABUSE STATISTICS - PROVIDED BY DARKNESS TO LIGHT One in ten children will be sexually abused before their 18th birthday. 90% of child sexual abuse victims know their abuser. Approximately 30% of children who are sexually abused are abused by family members. 60% of child sexual abuse victims never tell anyone. False reports are rare. Research shows that only 4 to 8% of child sexual abuse reports are fabricated.

WHAT TO DO IF YOU BELIEVE A CHILD IS BEING ABUSED - PROVIDED BY DARKNESS TO LIGHT You do not need to have proof that abuse is occurring to make a report, only reasonable suspicion. Reasonable suspicion means that you have witnessed maltreatment or boundary violations, either in the child or adult, or both. Or, you have received a disclosure from a child about abuse, neglect, or boundary violations towards them. Child sexual abuse reports should be made to the police and/or state child protective services. Contact the Darkness to Light Helpline at 866-FOR-LIGHT or text LIGHT to 741741 to have questions answered by trained counselors at no charge.

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Media Contact Linda Heidorn, Communications Coordinator

About The Northern Middlesex YMCA The Y is one of the nation’s leading nonprofits strengthening communities through youth development, healthy living and social responsibility. Middlesex YMCA is one of Connecticut’s leading YMCA branches with over 11,000 people served annually. YMCA Camp Ingersoll located in Portland, CT is operated by Middlesex YMCA and exists to allow children to explore nature make new friends, and acquire new skills.

About Darkness to Light Darkness to Light is a nonprofit organization with the mission to empower adults to prevent child sexual abuse through awareness, education, and stigma reduction. Darkness to Light’s flagship program, Stewards of Children®, is an evidence-informed, award-winning training that teaches adults to prevent, recognize, and react responsibly to child sexual abuse. More than 1.9 million adults have been trained using Darkness to Light trainings. For more information, visit www.D2L.org.

About Redwoods Group Foundation The Redwoods Group Foundation supports programs that can change the world and helps them reach more people than ever before, through funding and backbone support. We currently focus on child sexual abuse prevention, drowning prevention, and growing the field of social entrepreneurship. For more information, visit www.redwoodsgroup.com.

About the Monique Burr Foundation for Children The Monique Burr Foundation for Children (MBF) is a nonprofit organization dedicated to protecting children by providing the best comprehensive, evidence-based prevention education programs. MBF prevention programs educate and empower children and relevant adults with information and strategies to prevent, recognize, and respond appropriately to the four types of child abuse (physical, emotional, sexual, and neglect), exploitation, bullying, cyberbullying, human trafficking, digital abuse, and other digital dangers. MBF is now a leader in prevention education with our programs having reached over 4.5 million children throughout Florida and the United States. For more information, visit www.mbfpreventioneducation.org.

About American Camp Association The American Camp Association® (ACA) is a national organization serving the more than 15,000 year-round and summer camps in the US who annually serve 26 million campers. ACA is committed to collaborating with those who believe in quality camp and outdoor experiences for children, youth, and adults. ACA provides advocacy, evidence-based education, and professional development, and is the only independent national accrediting body for the organized camp experience. ACA Accreditation provides public evidence of a camp's voluntary commitment to the health, safety, risk management, and overall well-being of campers and staff. For more information, visit www.ACAcamps.org or call 800-428-2267.

State of Connecticut Community Challenge Grant

"The YMCA is a proud partner of this City Initiative. The investments from this grant are going towards upgrade of our housing. It’s helping us preserve housing for low income men in this community. We are really proud to be part of this with other great partners."
Michele Rulnick, CEO and President

#housing #historicpreservation #collaboration #socialresponsibility

Reshare of Middletown Mayor Ben Florsheim's post:

Today was a big day for downtown Middletown-- I was thrilled to join Governor Lamont to announce our city as one of 12 awardees out of 50+ applications for the State of Connecticut Community Challenge grant program. This award will bring $4.5 million in funding to redevelop historic buildings to meet modern community needs from one end of Main Street to the other-- housing, healthy food, community spaces, and beyond. I want to thank the City’s partners in our successful application, the developers and on-the-ground program providers who will be putting this funding to work going forward: J.R. Hargreaves (545 Main Street), DeMartino Investments (418/422/584 Main Street), and the Middlesex YMCA. Today’s announcement follows $2 million in recent state bonding approved for 545 Main Street as well as combined $3 million in state and federal funding for renovations at the R.M. Keating Historical Enterprise Park and $580,000 in state grant funds for continued improvements to recent local park renovations. This represents a total of over $10 million and counting in competitive state and federal investment secured for Middletown this fiscal year. Huge thanks to our state legislative delegation, Governor Lamont, and Lt. Governor Bysiewicz for their confidence in our city, the Middlesex Chamber for their outstanding and constant advocacy for Middletown’s business community, and to the amazing staff on my team who put in the long hours needed to get the job done on this funding. Now the real work begins, and we can’t wait to share the progress with you! #middletownmeansbusiness

Eating Right for a Healthy Weight

Food, Nutrition and Health Tips from the Academy of Nutrition and Dietetics

Reaching or maintaining a healthy weight can

contribute to your overall health and wellbeing. Losing even a few pounds, if you are carrying extra weight, or preventing further weight gain, has health benefits.

Are you ready to make changes in your lifestyle and move toward a healthier weight?

Here are some tips to get you started.

Start with a plan for lifelong health. Focus on the big picture of achieving overall good health – not just short-term weight loss.

Set healthy, realistic goals. You are more likely to succeed in reaching realistic goals when you make changes step-by-step. Start with one or two specific, small changes at a time. Track your progress by keeping a food and activity log.

Get a personalized eating plan. Go to www.MyPlate.gov for a plan that will give you the amounts of each food group you need daily. If you have special nutrition needs, consult a registered dietitian nutritionist for personalized nutrition advice.

Plan your meals ahead of time. Whether you’re eating at home, packing a lunch or eating out, an overall eating plan for the day will help keep you on track.

Balance your plate with a variety of foods. Half your plate should be filled with fruits and vegetables, one fourth with protein foods like lean meat, poultry, fish or beans, and one fourth with grains. To round out your meal, add fat-free or low-fat milk, yogurt or cheese.

Start your meal with lower calorie foods like fruits, vegetables and salads. These foods are packed with nutrients your body needs.

Focus on your food. Pick one place to sit down and eat at home. Eating while doing other things may lead you to eat more than you’re hungry for. Switching from a large plate to a smaller one may also help you become more mindful of portion sizes.

Know when you’ve had enough to eat. Quit before you feel full or stuffed. It takes about 20 minutes for your brain to get the message that your body is getting food. When your brain gets this message, you stop feeling hungry. So, fast eaters—slow down and give your brain a chance to get the word.

Get plenty of dietary fiber from fruits, vegetables, beans and whole grains. Dietary fiber can help you feel full longer and may lower your risk for heart disease and type 2 diabetes.

Watch portion sizes to manage your calorie intake. This is the key to an effective weight management plan. To make sure your portion sizes are “just right,” visit www.MyPlate.gov for healthy eating guidelines in household measures and refer to the Nutrition Facts Label for serving size information.

Snack smart. Snacks can fit into a healthy eating plan, if they’re planned right. To prevent hunger between meals, choose nutritious foods from the MyPlate food groups. Keep portable, healthy snacks in your desk, backpack or car.

Find your balance between food and physical activity. Regular physical activity is important for your overall health and fitness – plus, it may also help reduce the risk of chronic disease, promote a feeling of wellbeing and help manage body weight.

Find ways to be active throughout the day. Aim for 2 hours and 30 minutes, or more, each week of moderate-intensity aerobic activity, such as brisk walking. Muscle-strengthening activities at least two days per week are also recommended. If you are currently inactive, check with your doctor about increasing physical activity first.

Is it right for you?

Make sure your weight management plan is right for you.
Does it include:

• Foods from all five food groups?
• The right number of servings from each group?
• Food you will enjoy eating for the rest of your life?
• Foods you easily have access to?
• Some of your favorite foods?
• Foods that fit your budget and lifestyle?
• Regular physical activity or exercise?

You’re more likely to have success and stick with your weight management plan with every question you answer “yes” to above.

A registered dietitian nutritionist can work with you to develop a personalized weight management plan that meets your individual needs.

For more information about healthy eating, visit www.eatright.org and www.MyPlate.gov.

Confucius once said, “Wherever you go, go with all your heart.” But if your heart isn’t healthy enough, the “wherever you go” part may be limited. Your heart is such an important part that often gets overlooked or taken for granted. According to the American Heart Association, cardiovascular (heart) disease is the leading cause of death in the world, accounting for 17.3 million deaths a year—a number only expected to rise in the coming years. Make the goal today to treat your heart better through nutrition and exercise.

Here at the YMCA, we want you to be as healthy and happy as possible, so here are some great heart-healthy foods and exercises to get you started:

Food for Your Heart

Oatmeal is filled with omega-3 fatty acids, folate, and potassium that all help to keep your heart and body healthy. Because it is so fiber-rich, it actually lowers LDL cholesterol (aka the bad kind), which helps keep arteries clear and prevent heart attacks and other diseases. Try coarse or steel-cut oatmeal instead of the instant kinds for best nutrition.

Salmon contains omega-3 fatty acids which lowers your triglyceride (blood fat) levels. This will help reduce blood pressure and prevent clotting. Wild salmon is always healthier than farm-raised, as it lacks the pesticides and other chemicals used in salmon farms. Other oily fish like mackerel, tuna, herring, and sardines can also give your heart the same benefits!

Avocado is one of the best sources for heart-healthy fats or monounsaturated fats. These lower that nasty LDL cholesterol while also raising the amount of HDL (aka the good kind) cholesterol in your body. Plus, avocado works well with almost any food. Try substituting avocado for mayo in your next sandwich.

Olive oil is another great source of monounsaturated fat, which lowers LDL levels and reduces the risk of developing heart disease. Consider using olive oil instead of butter!

Legumes contain omega-3 fatty acids, calcium, and soluble fiber that makes your body happy and healthy. Plus, the extra fiber will help you feel full faster!

Exercises for Your Heart

The American Heart Association recommends at least 30 minutes of moderate aerobic activity 5 days a week and moderate to high-intensity strength training activity twice a week.

There are many different exercises for you to try to keep variety in your workout schedule:

Swimming is a great exercise that uses practically every muscle of your body. While giving yourself an invigorating cardiovascular workout, you will also be toning your muscles and getting in great shape. Check out our pool schedules here:

https://www.midymca.org/2-schedule-options-by-date

Running/walking is also a great and easy way to workout your heart. If you can’t run very well, start by speed walking on the treadmill and slowly work your way up through interval training. New to cardio equipment? These helpful equipment tutorial videos will boost your confidence!

https://www.midymca.org/exercise-equipment-tutorials

The elliptical is another option if you’d rather not use the treadmill. This is a great option for cardio exercise, as it’s a low-impact exercise on your joints while also giving allowance to push yourself every day.

Sports, such as racquetball or basketball, are other great cardio options to keep your heart pumping and your enjoyment levels high.

The Middlesex YMCA is here to help you reach your heart and health goals. Please let us know if we can help you in any way or if you would like assistance or training with any of our cardio equipment.