PeachSalsa

Chunky Peach Salsa

Chunky Peach Salsa

Ingredients:

4 peaches, peeled and diced

1/3 red onion, thinly sliced and chopped

1 red bell pepper, thinly sliced and chopped

3/4 cup chopped parsley

½ jalapeno, seeded, ribbed and diced (optional)

20 mint leaves, chopped

 

Dressing Ingredients:

1-inch long piece of fresh ginger, grated

2 Tbsp olive oil

juice of 1 lemon

pinch of salt – optional

 

Directions:

Place the peaches, onion, red bell pepper, jalapeno, parsley and mint into a salad bowl.

In a separate bowl, mix together the grated ginger, olive oil, lemon juice and salt.

Pour the dressing over the peaches mixture and toss to combine. Set aside for 10-15 minutes and enjoy!

 

Silhouette young woman, exercise on the beach at sunset.

BYOB: Bring Your Own Workout for Summer Vacations

By Jen Fuller-Allen

J Smith Young Y.M.C.A Programs Director

Vacations are a wonderful opportunity to relax, unwind and enjoy a chance to take a break from the hustle and bustle of daily life. Vacations were designed for us to rest, but some worry that all their hard work in the gym will go down the drain after a week or so of vacation. Not to worry. Your body will benefit from a small break and from the variation of your normal routine.

Your first option is truly to rest. Take a few days to let your body recover from exercise, catch up on your sleep and give yourself a chance truly to relax. Resting is just as important as working out because it’s an equal part of the total process required to build strength, endurance, and muscle. Working out breaks down your body tissues. Resistance training breaks down muscles causing microscopic tears. When the muscle heals and rebuilds itself, you grow stronger. Rest days allow your body the time needed to rebuild.

Sleep is also an important part of the process to get stronger. Your body produces more growth hormone during the REM cycle of sleep, which aids your body in repairing and rebuilding muscles post-workout. Sleep is also a very important part of keeping you healthy in general. If you are skimping on your sleep at home, a vacation is a great opportunity to sleep a little later and help your body recover.

If the idea of resting for a week is more than you can handle, here are a few quick and easy ideas to incorporate fitness into your vacation without spending all your time in the gym with your days of rest and relaxation.

  1. Bike around your destination. Bring your own bike or rent one from your vacation destination. Use it to explore your surroundings or to go to and from dinner. For most of us, almost all of our time commuting at home is spent in a car. Try to limit your time in the car on vacation as much as possible and make your travel time active time.
  2. Try something new – you can canoe, kayak or paddleboard at the beach. Try hiking, skiing, or rock climbing in the mountains – no matter where you are, there is sure to be something you haven’t tried before or something you don’t get to do frequently.
  3. Pretend that the elevators don’t work. Use the stairs whenever possible for a little added calorie burn.
  4. If it’s within a mile, walk. Walk to breakfast, lunch, dinner, and the shops across the street. Lots of short bursts of activity will add up and you will have the opportunity to see lots of sights you might have missed from the car. If you wear an activity tracker, make it your goal to hit 12,000 steps a day instead of 10,000.
  5. Stretch – use this opportunity to try yoga, Pilates, or just spend time stretching outdoors and enjoy the quiet. You can easily create your own routine, download a free app for a workout that you can follow, or visit a class.
  6. Tabata – this is a quick and easy (and super challenging) workout for anyone. Select an exercise, preferably a bodyweight one, and perform that exercise as many times as possible for 20 seconds. Work as hard as you can in the 20 seconds, bringing your heart rate up as high as possible. Rest for ten seconds and then repeat for 8 total rounds (4 minutes of total time). Use a watch with a timer or a tabata timer app to help you keep track. Your goal is to do 4 rounds of tabata total (16 minutes). A full body tabata workout would include squats, pushups, planks, and burpees. You can substitute any exercise you can think of for those listed — just be ready to repeat it for four minutes. You can break it up with some core work or add in some interval run/walking at the end to make it a little bit longer.
  7. Visit a new gym. If you have a YMCA membership, your membership is good at any YMCA through membership reciprocity, so take a new class or try out another facility. If you aren’t a Y member, ask your hotel if they have any special deals worked out with local gyms that you could visit.
  8. Play a game with your friends and family. Volleyball, tennis, golf – anything that you all enjoy and will get you moving will fit the bill.
  9. Find a hill near you – walk, run, skip, lunge, backpedal (walking or running backwards), and sprint to the top of the hill and jog back down. If you want to make it a little harder, do 10 pushups every time you get to the top of the hill and hold a plank at the bottom of the bill for 30 seconds. Repeat the entire routine for 20 minutes.
  10. Use your body as your resistance for your workout. Bodyweight workouts are wonderful – they easily incorporate your entire body and can get your heart rate up in a hurry. Look for 10 minute body weight workouts on Pinterest – you may be surprised at how difficult they are.

 

If you want a more challenging outdoor workout – try this one.

-          Walk or run to a local park.

-          Wall sit with your back against a wall or phone pole – try to hold it for 1 minute.

-          Run to the monkey bars and either complete 10 pull ups or hang on the bar for 30 seconds at a time (repeat 10 times).

-          Complete a set of 10 tricep dips off a park bench or set of parallel bars.

-          Bear crawl in the grass for 30 seconds. (Bend down and put your hands on the ground. Try to keep your back flat as you crawl forward as fast as you can.)

-          Crab walk for 30 seconds. (Sit on the ground and bridge up with your hips so you look like a table top. Walk forward on your hands and feet as fast as you can.)

-          Hang on the bar again and try to do 10 knee lifts to your chest. If that’s too hard, hold a plank on the ground for 1 minute. Complete both exercises if you want an added challenge.

-          For your finisher, complete 10 burpee/broad jumps (From a standing position, bend down and put your hands on the ground. Now jump your legs out behind you, so that you end up in the top position of a push-up. Perform a push-up and then reverse the motion quickly and come back up. Immediately broad jump as far forward as you can.)

You can repeat the entire circuit or run/walk back to your starting point.

 

Exercise doesn’t have to be confined to four walls of a gym. No matter where you are, there are lots of options to find a way to work a little activity into your day.

 

 

water

I’ll Have Water, Please!

Why you should drink more water

By Caitlyn Madore

With warmer weather on its way, take this opportunity to make sure you’re staying properly hydrated. Chances are you aren’t drinking enough water throughout the day – one of the most essential nutrients for life.

Women should drink about 72 ounces of fluids a day, and men should drink about 100 ounces a day, according to the Institute of Medicine. That’s about 9 cups and 12.5 cups, respectively. While those estimates account for water and other fluids, it’s always better to choose water over sugary drinks, soda, and juices.

Why is that? Water refreshes and reinvigorates in ways that no other liquid can. “Water impacts your body’s health as a whole in many different ways,” said registered dietitian, Caitlyn Madore. “It regulates our body temperature, carries nutrients, lubricates our joints, and protects our organs. If you aren’t drinking enough, it’s harder for your body to carry out these essential tasks.”

Water and weight

Drinking enough water can also promote overall health, including weight management.

“Sometimes thirst can be mistaken as hunger,” Madore shares. “This can lead to possible weight gain when excess calories are consumed due to what your body perceives as hunger. If you’re drinking enough water, your body won’t have to determine if you’re hungry or if you’re actually just thirsty.”

Madore says drinking water with meals could also promote an earlier feeling of fullness. If you drink a glass of water before you start your meal, you will be more likely to stick to the recommended portions.

Choosing water over soda and other sweetened beverages can also cut your calories for the day.

Dehydration

Dehydration, or not consuming enough water, can negatively affect your health. Not staying hydrated can impair our ability to achieve optimal health, including the health of our skin. Dehydration could result in skin that is dry and more prone to wrinkling. Madore added that dehydration can also cause confusion, loss of energy, weakness, and can prevent our bodies from working at their best to fight ailments.

Tips to drink more water

If you find yourself struggling to reach for more water, here are some easy tips:

  • Add your own flavor with fruit slices! Fruit slices are a natural way to add flavor to your water without adding unnecessary sugar. Try adding slices of lemon, lime, or oranges.
  • Keep a glass or bottle of water nearby at your desk or in your car. You will be more likely to drink it if you are surrounded by it throughout the day.
  • Think of the money you could save. It’s cheaper and better for you to order water at restaurants. Both your wallet and your body will thank you.

 

Caitlyn Madore is a registered dietitian and licensed dietary nutritionist at Novant Health Thomasville Medical Center.

 

MarchCoverImage

When History Is Revived

By Stacy Hilton Vanzant

It’s not unusual for Focus Magazine to find local historical imagery connected to articles we cover in the magazine. More often than not those images are lacking names, locations, or other information that we can share with our readers. A few years ago we did an article on the Mills Home in Thomasville. Many of you may recall the article and the cover photo was of three young boys eating watermelon. At the time the article was published we didn’t know the context of the picture, who the children were, or even when the photo was captured. After a month or so of the magazine’s being available to our readers, we were able to identify the boys’ names and information about the photo from call-ins and letters. It was amazing to find the names of three orphan boys taken more than 30 years prior to being featured on a Focus magazine cover.

The most recent issue on Coble Dairy published in March 2017 proved to be no different. We found this lovely photo of a young girl picking up cartons of milk from a front porch. As an editor, the photo took my breath away when I found it in a stack of photos at Jerry Smith’s house and his Coble Dairy collection. When I saw the picture I knew it had to be our cover photo. Jerry had no information on the image. For that matter, he wasn’t even sure the photo was taken locally. I recall saying to Jerry, “Ya know, it wouldn’t be the first time that we’ve identified someone with the magazine. If this is a local photo, I can about bet that we will find out who it is.” Jerry looked at me with an inquisitive gaze and I reassured him again, “It is very possible.”

KathyMargieEverhartThree days after the magazine hit the streets of Davidson County and the cover image was uploaded on the Facebook page, we found her! Sure enough, local lifetime resident Kathy Everhart was the unknown little girl on the cover. Kathy’s daughter, Leigh Strickland, posted on our Facebook page that it was her mother. I was ecstatic! In three days we were able to identify the image and all the stories that go along with it. Once I connected with Kathy she was bursting at the seams with excitement. She could not believe that her picture was on the cover of our magazine. Not only was it her picture, but a photo of her that she didn’t have a copy of.

Kathy, an avid reader of Focus Magazine, picked up a copy a day or so before and put it in her car. “I always look for a copy and get one for myself and my mom, Margie Everhart,” recounted Kathy. “That day I just set it aside in the car and forgot about it. A day later I picked it up and yelled, ‘That’s me!’”

That’s right. In the early 1950s when Kathy was a little girl around the age of three, her mother was asked if some photos could be taken of Kathy for an advertisement brochure for Coble Dairy. Kathy’s mother, Margie, worked for Coble Dairy as a receptionist, and the higher ups at the company thought Kathy would be perfect for the shot.

“When I saw this photo I asked my Mom if she did my hair like that or did they pay someone,” said Kathy. “My mom kind of chuckled and said, ‘Oh, of course I did your hair like that.’”

Kathy’s father, who is currently in his early 90s, was at home the day she brought the photos to show her mom. “Daddy, do you see the little girl in this picture? Do you know her?” she said to him. “Why of course honey, that’s you!” he exclaimed. When we found the image in the stack of pictures it was black and white. With the help of our designer we added a little white washed color over the image to give the robe a little hue of pink and make the bear a slightly watered down brown. Funny enough, Kathy was excited to share that the robe she was wearing that day was a light shade of pink and that the bear was actually brown.

It has been a fun experience showing up in Focus Magazine according to Kathy. To her and her family it has brought back a many pleasant memories that they’ve been able to share. Since the article, Kathy and Jerry Smith have connected and now Kathy has copies of the cover image and another one taken that day to have for her own.

The Everharts weren’t the only images identified as a result of that issue. We have received additional information on a photo taken by H.L. Waters from the Davidson County Historical Museum of the boys milking cows. These boys were orphans from the Junior Order Home and they milked cows for Coble Dairy. They milked 25 cows per day, but based on the stories from those who identified the boys, they often drank more milk than what they took back to the dairy.

These are just many of the fun stories we can share that happen after Focus magazine goes to press. We hope you have enjoyed a follow-up to history!