Category Archives: bocaraton

Remember When You Were Little?

Did you know, one out of three kids are considered overweight or obese? Many kids spend less time exercising and more time in front of the TV, computer, phone, or video-game console.

When going through your daily motions, it’s easy to not realize how many times we are eager to put a screen in front of our children’s faces. In fact, I’m willing to bet that most of you reading this don’t actually realize how many hours that adds up to, and I can’t blame you, an animated screen keeps them quiet when all you yearn for is exactly that, quiet. But you must realize, that’s not the way kids work, or at least should.

Think back to when you were little, and your parents did not have an iPad, or a phone to put in front of your face. What did they do? Your mind is probably drawing a blank because sadly, this has become a habit in modern day parenting.

Eating breakfast? Cartoons. Riding in the car? Cartoons. Sitting in a lobby? Cartoons. At what point, do electronics evaporate actual conversation?

Go back in time with me for a moment to when you were little. Remember waking up, groggy and sitting at the table for breakfast in silence because your mind was not ready to be stimulated yet?

Remember riding in the car and singing along to the Radio instead of watching a TV show?

Remember waiting in a lobby for your mom to get done doing whatever she needs to do in silence because God forbid you throw a tantrum? Yes, we all know what that ‘look’ meant.

If you were raised that way, why shouldn’t you carry those parenting styles over?

There is a reason the statistic of overweight children increases every year, and that’s because they are not playing outside anymore. They spend their time after school watching a program on the TV or on their iPads.

The Y recognizes this epidemic, and yes, I referred to it as an epidemic, because that’s what it truly is. Offering programs such as sports, swimming, karate and dance, the Y gives your family every opportunity to go back in time and live the life kids were made to live.

A life full of giggles, running around with their friends, and learning about friendship in reality, not virtually.

You have to understand, they will not get this time back, and when they grow up and look back on how they grew up, you won’t want them telling stories about how they played Football on the Wii, but they played football on a league.

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American Heart Month Tip: Reducing Sodium

February is American Heart Month, and as a leading community-based network dedicated to improving the nation’s health, we are giving you the following tips from the USDA to help families in our community reduce the amount of sodium in their diet.  

  1. Fresh is Best: Most of the sodium Americans eat is found in processed foods. Eat highly processed foods less often and in smaller portions—especially cheesy foods, such as pizza; cured meats, such as bacon, sausage, hot dogs, and deli/luncheon meats; as well as ready-to-eat foods, like canned chili, ravioli, and soups. Fresh foods are generally lower in sodium.


  1. Home Cooking: When you cook at home, you are able to take control over what goes into your food and how much of it. Preparing your own foods allow you to limit the amount of salt in them.


  1. An apple a day keeps the doctor away: Do you remember that plate chart as a kid? The one that told you how much of each food group to eat? Some things never change, eat a vegetable or fruit at every meal. Frozen or fresh, your body will thank you.


  1. Adjust your taste buds:  Cut back on salt little by little—and pay attention to the natural tastes of various foods. Your taste for salt will lessen over time. Additionally, keep salt off the kitchen counter and the dinner table and substitute spices, herbs, garlic, vinegar or lemon juice to season foods.


  1. Boost your potassium intake: Choose foods with potassium, which may help to lower your blood pressure. Potassium is found in vegetables and fruits, such as potatoes, beet greens, tomato juice and sauce, sweet potatoes, beans (white, lima, kidney), and bananas. Other sources of potassium include yogurt, clams, halibut, orange juice and milk.



A Recipe for Becoming #1 Mom

Stop with fast food drive thru’s and start with quick and healthy meals when you’re in a rush.


We’ve all been there, you know, that time where you’re rushing out the door with the kids and suddenly you realize it’s McDonald’s for breakfast, again. Finding healthy food on the go is hard, but here’s a recipe that you can make the night before assuring your kids (and you) are eating something nutritious in the morning.

Introducing “Gluten-Free Overnight Oats” the meal that makes itself while you’re sleeping. Full of fiber, whole grains, and healthy fats, you’re sure to win that #1 Mom mug you’ve been eyeing.


  • ½ cup of unsweetened plain almond milk
  • ½ cup gluten-free rolled oats
  • 1 tbsp. maple syrup (or sub with honey, organic brown sugar)
  • Toppings (optional): berries, bananas, chia seeds, or peanut butter


  1. In a mason jar or small bowl, add almond milk, maple syrup (or other sweeteners), and stir with a spoon to combine.
  2. Add any additional toppings and stir them in.
  3. Add oats and stir a few more times. Then press down to ensure the oats are immersed in the almond milk.
  4. Cover securely with a lid or plastic wrap. Then set in the refrigerator overnight (or at least 6 hours).
  5. Next day open and enjoy!

An apple a day may keep the doctor away, but a nutritious breakfast will keep the hangry kids away! If you try this recipe, let us know by tagging us on social media.

“I’m Too Busy”

“I’m just too busy,” said every Mom.

Cathleen Catapano

April 2017

For most moms, finding the time and motivation to exercise is very challenging. Between caring for the kids, doing household chores, running errands, and dealing with workplace demands, all on a daily basis, moms are often so busy taking care of everyone else that they wind up neglecting themselves. This is especially true when it comes to their own health and fitness. Despite knowing all the benefits gained from exercising, fitting in a workout is something many moms struggle with and make excuses for not doing. However, when it comes to making health and fitness a priority, the Peter Blum Family YMCA of Boca Raton believes there are no good excuses.

With a goal of improving the community’s overall health and well-being, the Boca Y offers moms a wide array of fitness programs and services at their state-of-the-art facility. With so many more options than a regular gym, the Y makes it easier to make fitness a priority, and harder to come up with excuses.

The four biggest excuses used by moms:

  1. I don’t have the time: You’re right. You are a mom, and you do not have time. However, this isn’t about having time, when it comes to your health, it’s about making time. The Y is open seven days a week with extended hours starting some days as early as 5:30 am and closing as late as 10:00 pm. A workout doesn’t have to be hours long either to be effective, and that is why the Y offers many classes that are only 45 minutes. Treat yourself to a personal trainer, and get a great workout in for 30 minutes. Carving out 30 minutes a few times a week is not unrealistic no matter how busy you think you are.
  2. I don’t have anybody to watch my kids: Let your kids play while you work out! The Y gives members access to the Child Development Center where children can play and make friends in a fun and safe environment for up to two hours while you workout. No advance reservation is needed and no additional fees apply. Children ages six weeks to 10 years can participate.
  3. It’s too expensive: YMCA fees vary depending on the type of membership you choose. There is no contract so you can stop your membership at any time. The Y also provides financial assistance for those who cannot afford to pay the full cost of a membership.
  4. It’s boring: With 40+ hours of group exercise classes a week, we dare you to be bored. Zumba, Spin, Yoga, Boot Camp, HIIT, Water Aerobics and much more! With so many options, the Y makes it easy for you to find an activity that you love. Each class is so dynamic with seasoned instructors dedicated to keeping things challenging and interesting.

What do you say, mom? It’s time to focus on you, let us take care of the kids. Come in today and see what the Y has to offer you. Do it for your kids, and most of all, do it for you!

Finding “my place” at the Y

Sometimes in life, one finds themselves in an interesting situation. After living in St. Petersburg, FL. for many years, my husband and I moved to Fort Lauderdale, FL, Houston, TX and finally Boca Raton, FL all over the course of two years. For most of us, starting over is not an easy process. Locating a new grocery store, a new doctor, new vet – all are not simple tasks to accomplish, but finding new friends to relate to is definitely at the top of that list!

Discovering that the Peter Blum YMCA was just a few minutes from my home, I wandered in one day several months and found myself in a large exercise class of seniors led by a long-time Y veteran, Nancy Trulson. I liked her upbeat style and professional acumen. The people were friendly and energetic – they sang with the music and laughed with each other’s antics.

As the weeks have passed, I’ve made many new acquaintances and feel a part of this congenial group. Without the Y, I would have never had the opportunity to not only better my health, but integrate into the Y’s supportive community. Thank you Peter Blum YMCA!

Beverly Versfelt

Submitted 6/30/17