Beat the Heat

By Raquel "Rocky" Herron, Fitness Manager

August, why are you here already?  I can't believe we're in the month of August!  Not only does August bring "back to school" everything, it also brings the heat!  

The heat can be a real challenge when it comes to exercise, especially if you're not used to it!  It's not only the heat, but the humidity!  Let's look at some tips for beating the heat so you can stay safe while exercising in the warmer weather. 

First and foremost, hydration is key!  I've said this in previous articles, but it's worth mentioning again.  We cannot expect to workout in hot weather if we are dehydrated.  Our muscles just won't work properly. Plus, dehydration can lead to bigger problems like heat exhaustion or even heat stroke!  You can see why hydration is key.  

Just how much water should you be drinking in hot weather?  According to active.com, you should consume about 16 ounces of water two hours before exercise and 8 to 16 ounces fifteen minutes before exercise.  During exercise, you should consume 4 to 16 ounces every 15 minutes, depending on your tolerance.  It's also worth noting that if you're going to be exercising longer than an hour, especially in the heat, you should consume a sports drink that has electrolytes in it, as electrolytes are lost during sweating, and electrolytes are very important in muscle contraction, which includes heart function.  After exercise is also a great time to grab a sports drink, as it will aid in re-hydration and electrolyte replenishment. 

Proper attire is essential.  Almost every event has an attire requirement and exercising in the heat is no exception.  Working out requires clothing that can breathe and wick sweat.  Now is not the time for your favorite 100 percent cotton t-shirt, as it will soak with sweat and weigh you down.  Most athletic wear companies today offer sweat-wicking materials that will provide relief when working out in hot weather.  With that being said, even sweat-wicking materials will get soaked, but unlike cotton, sweat wicking clothes will dry faster when you move to shade or a cooler area.  The bottom line is that summer is the time to wear lighter clothing.  If you do a little research, you can find just the right fit for your fitness needs.

Another tip to consider when exercising in heat is time of day.  If you're an outside exerciser, try to avoid the time of day when temperatures and sun exposure are at their highest.  Exercising in the morning or later in the day when the sun is starting to set can help avoid excess heat.  If the noon lunch hour is the only time you have to get your run in, then take some precautions with proper hydration and sunscreen.  

It's also important to remember that exercising in higher temperatures is not the best time to take your training up a notch.  Slowing your pace and scaling back on intensity are smart moves when exercising in heat, as these adjustments will allow you to continue to exercise instead of sidelining you for pushing too hard in the weather.  Your outdoor workouts will probably be shorter, but that's ok!

Hot weather doesn't have to hold you back, but there are some precautions to take when exercising outdoors during these hot summer months.  Proper hydration, clothing, and other workout adjustments are necessary during the heat to ensure you stay away from serious issues like heat exhaustion and heat stroke.  

Remember, if something feels off, it's ok to end your workout and call it a day!  You can always visit us here at Pearce in the cool, group exercise environment!  

Making Healthy Breakfast Choices: Do I Have to Give Up My Pancakes?!

By Megan O'Reilly, AFPA Certified Nutritionist and Wellness Consultant

Pancakes and Syrup....one of the most popular breakfast choices, and also possibly one of the worst breakfast choices.  Leading dietitian Joy Bauer places pancakes on her "Top Ten Worst Food List for Diabetes."  Even for those of us without diabetes, it's important to take note and think about our pancake choice.  Do we have to give up pancakes all together, or is there a way to fit them into our diets?

First, let's look at typical pancake ingredients and how they are eaten. Whether you go to IHOP, buy frozen, or use a standard box mix, the standard pancake is often made of highly processed white flour. Many of us top our pancakes with as much as quarter-cup of  syrup, and eat more pancakes than we need.  Low fiber, added sugary topping, and over-sized portions are the three main factors that make the average pancake an overall unhealthy everyday breakfast choice.

However, there is good news for pancake fans! With a few easy changes, it is easy to make a healthier pancake that can keep your body feeling energetic and full until lunch time. 

#1. Fiber Change

Choose pancakes with the most fiber you can find. When you are at the grocery store, take a minute to read the label and compare fiber amounts. My top box mix recommendations found in our local Chillicothe Kroger are Grain Berry Pancake & Waffle Mix (4 grams fiber), Kodiak Power Cakes (5 grams fiber and a bonus 14 grams of protein), and FlapJacked Protein Pancake and Baking Mix (5 grams of fiber and a bonus 20 grams of protein). Bob's Red Mill brand also usually has healthier mix choices, found in the organic aisle. In the frozen waffle/pancake section, two good choices are Van's 8 Whole Grains (7 grams fiber) and Simple Truth Multigrain Waffles (5 grams fiber).  If you make your own mix, consider revamping it and throwing in some whole wheat flour, extra flax meal, oats, or chia seeds.  Or, look up some alternative pancake recipes online.  

My close friend and Pearce Cycling instructor Kelly Buffum once made me delicious cottage cheese pancakes, recipe found available here. Another good friend and Pearce member, Ken Scheeler, and I once tried and enjoyed a three ingredient pancake recipe found here. 

  

#2. Toppings Change

If at all possible, wean yourself completely off the sugary syrup topping! The studies are clear: Americans eat too much sugar, and too much sugar is linked with obesity, diabetes, heart-related complications, and other serious obesity-related health problems. The USDA guidelines recommend eating less than 10 percent of our daily calories from added sugars, and the World Health Organization recommends an even lower amount, five percent of our daily calories from added sugars. That roughly translates to only about six to nine teaspoons of sugar per day! (How many teaspoons of syrup do you usually add?)  Instead of sugary syrup, choose more high-fiber nutrient-dense topping such as peanut butter, nuts, or fresh fruit.

#3.  Portion Change

If weight maintenance or weight loss is your goal, pancake portions are key. One four-inch round pancake, about the size of a CD, is considered a one-ounce grain serving. Instead of consuming the entire four or five stack offered at many restaurants, create a more balanced meal by eating just one or two pancakes with an egg and fruit.

So, do we have to give up pancakes? Thankfully, the answer is no! If we watch our portion sizes, look for higher fiber varieties, and add some healthier toppings, we can start our day with a healthier pancake breakfast. If you have a favorite pancake recipe or other pancake tips, we would love to hear from you!  

Christmas in July Youth Program Supply Drive Fills Supply Cabinet

The recent Christmas in July Youth Program Supply Drive produced enough supplies to fill the supply cabinet and ensure participating children will have plenty of crayons, pencils, glue sticks and more for months to come. 

Moms brought little ones in to choose an "ornament" from the tree and shop for the item to donate to the program. Seniors selected multiple ornaments during the drive, and many parents cleaned out closets and drawers and donated supplies their children had used in elementary school.

The official drive has ended, but please remember Pearce Youth Programs as you come across items that are needed in the program including construction paper, scissors, glue, tape, and face paint. 

Thanks to everyone for their generous contributions!

New Survey Helps Determine Future Decisions

You may have noticed a black, waist-high metal stand in the member lounge. It holds the key to Pearce's future!

Attached to the stand is a tablet with a survey for Pearce members to complete. The data collected on this and two other stands that will soon be in place at other locations in the Center, will help drive programming and operational decisions. 

The surveys are brief and easy to complete. If you need assistance, don't hesitate to ask any Pearce staff member for help. 

At the end of each month, staff will review the responses and adapt policies and programs based on identified data trends. Survey questions and locations will also change; however, one will always remain in the member lounge. 

A drawing for one free month of membership will also be conducted for survey participants who choose to provide their name and contact information.

This project helps Pearce make data-based decisions and allows members to influence those decisions. Please complete the surveys each month to help Pearce continue to provide the best possible programs and facility.  

Fall Youth Volleyball League Registration Now Open

Registration for Pearce’s Fall Youth Volleyball league has begun and will continue until Friday, August 25. Volleyball is open to children in third through eighth grade. All games and practices will be held indoors at Pearce Community Center in Chillicothe. Practice will begin the week of August 28. The six-week series of Saturday games will be played September 9 through October 14.

An all player practice will be held on Saturday August 26th. Third through fifth grade teams will practice from 9:00 to 9:45 a.m. Sixth through eighth grade teams will practice from 10:15 to 11:00 a.m. This practice will be led by Sports League Manager Gavin Sullivan. This will be every participant’s first practice. Coaches and players will be introduced to one another. Rules and expectations of the league will be presented; a variety of different practice drills will be conducted; and questions will be answered.

The League is designed to provide fun recreational volleyball practice and play during which participants will learn basic skills and rules of the game in a structured environment. Every child will play, regardless of their volleyball experience and skill. Two leagues will be available: third through fifth grade and sixth through eighth grade.

Pearce Foundation members pay only $33.75. Members pay $45, and the fee for non-members is $60. A $25 late fee will be applied for registrations after August 25.

School's Out Day Camp

Pearce will host School’s Out Day Camp for students in grades K-6 from 8:00 a.m. to 6:00 p.m. on FRIDAY, SEPTEMBER 1.

That's right, the kids get a day off school before Labor Day!

Before camp care is also available beginning at 6:30 a.m.

Campers will spend the day enjoying a variety of indoor and outdoor activities, swimming in the pool, and local field trips. Bring a daily sack lunch that does not require refrigeration but can contain microwaveable items and a drink, swimsuit and towel, gym shoes, and a book. An afternoon snack will be provided.

Register in advance at Pearce. Foundation members pay only $31.50 per child per day; Members $35; and non-members $55.

Wellmobile Coming to Pearce

The UnityPoint Health Wellmobile will visit Pearce Community Center Tuesday, August 8, from 7:00 to 10:00 a.m. The public is welcome to stop in for free blood pressure and blood sugar monitoring and cholesterol and spirometry screening. An eight to 12 hour fast is required for the cholesterol/blood glucose tests.