A GUIDE TO HEALTHY CHOICES FITNESS NUTRITION YONKERS COMMUNITY HEALTH COALITION

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1 A GUIDE TO HEALTHY CHOICES FITNESS NUTRITION YONKERS COMMUNITY HEALTH COALITION

2 Keep Yonkers Moving: A Guide to Healthy Choices for Fitness and Nutrition 2006 is a publication of the Yonkers Community Health Coalition, a work group of the Healthy Yonkers Initiative It is funded by the Office of Minority Health New York State Department of Health ii

3 YONKERS COMMUNITY COALITION American Cancer Society American Heart Association City of Yonkers/Community Service CLUSTER, Inc. Cornell Cooperative Extension 55 Plus Yonkers Connections Greyston Foundation Jewish Council of Yonkers Nepperhan Community Center Spanish Community Progress Foundation Saint Joseph s Medical Center Westchester Children s Association Westchester County Department of Health Yonkers Community Action Program Yonkers Department of s and Recreation Yonkers Downtown/Waterfront BID Yonkers Early Childhood Initiative Yonkers Municipal Housing Authority Yonkers Public Library Yonkers Public Schools Yonkers YWCA Led by the Community Planning Council of Yonkers and St. John s Riverside Hospital Community Planning Council of Yonkers, Inc. 20 South Broadway, Suite 514 Yonkers, New York Telephone: Fax: cpcyonkers@yahoo.com 18 iii

4 TABLE OF CONTENTS MOVING TOWARDS GOOD HEALTH Activities Page Acting...1 Baseball...1 Basketball...1, 2 Baton Twirling...2 Bicycling...3 Bowling...3 Canoeing...3 Cheerleading...3 Dance African...3, 4 Ballet...4 Belly...4 Exercise...4 Haitian...4 Hawaiian...4 Jazz...5 Latin...5 Line...5 Exercise Aerobics...5 Cardiac Rehab...5 Chair...6 Fit For Life...6 Kids Fitness...6 Fishing...6, 7 Football...7 Golf...7 Hiking...7 Horseback Riding...7 Ice Skating/Hockey...7 Karate...8 Kayaking...8 Marching Band...8 Miniature Golf...8 Mountain Biking...9 iv More exercise and healthy eating help people live longer and happier lives. Being overweight and inactive can lead to diabetes, heart disease, high blood pressure and some cancers. In order to promote a healthy lifestyle, this booklet introduces Yonkers residents to local resources for physical and nutrition programs and information. Please keep in mind that anyone starting strenuous exercise or making a significant change in diet should see a physician first. The Yonkers Community Health Coalition (YCHC), a work group of the Healthy Yonkers Initiative is led by the Community Planning Council of Yonkers and St. John s Riverside Hospital with many other partners listed on the rear cover, developed and compiled the resource guide. The information was gathered by questionnaire and telephone interviews with organization representatives. Only nonprofit and public organizations were surveyed. Thanks to the for printing this 2006 edition of Keep Yonkers Moving. Thanks to the New York State Department of Health Office of Minority Health for funding this project. And a special thanks to all the dedicated staff and board members of the nonprofit organizations who are listed in this edition and who are available to help us improve our fitness and nutrition! Marry Hotte Linda Bohan Community Planning Council St. John s Riverside Hospital of Yonkers Co-Chair YCHC Co- Chair YCHC

5 Yonkers Municipal Housing Authority 2 10 Brook Street Gym Yonkers, NY Yonkers Police Athletic League 1,2,3,7,8,9 127 rth Broadway Yonkers, NY Yonkers Public Library 19 Riverfront Library One Larkin Center Will Library 1500 Central Avenue Yonkers, NY ,3,4,5,6,8,9,10,11,12, 17 Riverdale Ave 13, Yonkers YWCA 4,5,6 87 South Broadway Youth Theatre Interactions 1,4 164 Ashburton Avenue v Nature Study...9 Open Gym...9 Personal Training...9 Playground...9 Racquetball...10 Roller Blading/Skating...10 Skiing/Cross Country...10 Soccer...10 Softball...11 Spinning...11 Swimming...11 Tai Chi...11 Tennis...12 Tack/Field...12 Walking...12 Weightlifting...13 Yoga...13 NUTRITION RESOURCES...14, 15 ADDITIONAL RESOURCES Fitness Tips...17 Nutrition Tips...18 Healthy Snack Ideas...19 Books and Videos...20 Websites...21 ALPHABETICAL LISTING OF S...22, 23, 24 LEGEND Donate = Donations Accepted Sclrhp = Scholarships offered by programs = Programs requires fees or other expenses All telephone numbers are in area code 914

6 ACTING Youth Theatre Same 50 St. John s Riverside Hosptal 967 rth Broadway Cardiac Rehabilitation 5,14, Diabetes Center 12,14, BASEBALL All Yonkers Youth Bryn Mawr Boys/Girls Colts Youth Club Dunwoodie Youth Assn E. Yonkers Boys/Girls HS Richards Hillcrest Lakers Lud-Dale McLean Heights,04, 05,10 Pacoy Pelton Yonkers PAL BASKETBALL Nepperhan Comm Cntr Salvation Army All Yonkers 1 Same Teens Same Southwest Yonkers Boys & Girls Club 2,3 146 Woodland Avenue Westchester County Department of Health Huguenot Street New Rochelle, NY Westchester County Department of 3,6,7,8,9,10,11,12,16 s and Recreation White Plains, NY Westside Youth Organization 12 P.O. Box Yonkers, NY Yonkers Community Action Program 2, Ashburton Avenue Yonkers Department of s & Recreation 1,2,3,4,5,6,7,8,9,10,11, 285 Nepperhan Avenue 12,

7 ALPHABETICAL LIST OF S PAGE Cornell Cooperative Extension Legion Drive Valhalla, New York Greyston Foundation Warburton Avenue Yonkers, New York Jewish Council of Yonkers 4,5,6, rth Broadway Nepperhan Community Center 1,3,5,8, Warburton Avenue Saint Joseph s Medical Center South Broadway Salvation Army, The New Main Street SW Yonkers Boys/Girls Yonkers CAP Yks Municipal Housing All Yonkers Youth Bryn Mawr Boys/Girls Colts Youth Club Dunwoodie Youth Assn E. Yonkers Boys/Girls HS Richards Hillcrest Lakers Lud-Dale McLean Heights Yonkers PAL BATON TWIRLING Same Children. Teens Same Teens (Residents only) Brook St. Gym , , 10 Same Same 21 2

8 BICYCLING West Cnty s & Rec BOWLING BOXING SW Yks Boys/Girls Yonkers PAL CANOEING West Cnty s & Rec CHEERLEADING H.S. Richards DANCE: AFRICAN Nepperhan Com Cntr ,, Same Children. Teens Same Same 10601,,, Croton Own Canoe Req. Same 1% or Less ww.cspinet.org/nutrition/schoolkit.html 5-A-Day for Better Health Fitness Connection Kids Running Nutrition and kids Nutrition Explorations Project Lean caprojectlean.org/ Smart Mouth Shape Up America This is Your Life WEBS 20

9 BOOKS AND VIDEOS Exercise books, tapes, and magazines are available at the Yonkers Public Library. Suggested Books Don t Get Duped! A consumer s guide to health and fitness F. Forness, Larry M. Fat Daddy, Fit Daddy Lawrence Schwartz Health living, Volume 1 Physical Fitness Franklin Watts Ultimate Fitness Gina Kolata Suggested Videos Same Youth Theatre Same Donate BALLET YTI BELLY HAITIAN/STREET/TAP Youth Theatre Same Donate Teens,, Same Same Donate Exercise for adults: Walkaerobics Funky Aerobics Video Workout HAWAIIAN Yonkers YWCA Teens Same On the Ball Abs Workout for Beginners Pathways: Exercise video fir people with limited mobility The Method: Dance to Fitness JAZZ Jewish Council of Yks All Senior Housing Victoria s Technifunk II: The Dance Attack! Viva Aerobic con Ritmo Latino Zak Lee s Tai Box Kick to Fit 19 4

10 LATIN LINE Jewish Council of Yks EXERCISE: AEROBICS Nepperhan Com Cntr ,, Same All Senior Housing,04 Same Teens,,, 04 Same HEALTHY SNACK IDEAS Fresh fruit Canned fruit in its own natural juices Dried fruit such as raisins or apricots Fresh vegetables such as baby carrots, tomatoes, peppers, Low fat pudding Low fat cheese Skim or low fat milk nfat or low fat yogurt Fig bars Breadsticks Gingersnaps Air popped corn Graham crackers Popcorn or rice cakes Baked tortilla chips with salsa Mini bagel or ½ regular bagel Pretzels Pita bread Low fat crackers Low fat granola bar Baked potato chips Unsweetened cereal with or without Skim milk Yonkers YWCA Teens,,, Same CARDIAC REHAB St. John s Hospital Same 5 Westchester County Department of Health 18

11 NUTRITION TIPS Eat fewer fried foods. Use olive oil rather than butter, margarine, and fat. CHAIR Jewish Council of Yks All Senior Housing Drink 1% or skim milk unless you are under 2 years of age. Eat whole grain bread or pasta and use brown rice, it s better for you. Eat 5 servings of fruits or vegetables daily (a serving is the size of a light bulb). You have to walk the length of a football field to use the calories from eating one M & M! Read labels on food packages; be low or lower on sodium (salt), fat, and cholesterol. Eat healthy portions of food: a portion of meat is the size of a deck of cards; a portion of pasta is the size of a scoop of ice cream. Drink water, fruit juices, or milk, not sugar filled drinks. (Snapple has 13 teaspoons of sugar; Coca Cola has 17 teaspoons of sugar; Sunny Delight has 19 teaspoons of sugar) FIT FOR LIFE Yonkers YWCA KIDS FITNESS FISHING W.C. s & Rec Same Adult Same Children Same 10601,,, FOOTBALL; (also Flag/Touch) Bryn Mawr Boys/Girls Colts Youth Club East Yks Boys/Girls Lud-Dale Children Teens

12 Yonkers PAL 914- GOLF W.C. s & Rec Yonkers PAL ,,, 10601,,, Teens,, Same Dunwoodie Sprn Lake, Teens Sprain Lake FITNESS TIPS Go dancing, not to the movies. Turn off the TV and video games. Get of the bus one stop early and walk. Go out for lunch; don t have it delivered. Walk, don t drive your children to school. Take your child to the playground or park. Don t take the elevator; walk up the stairs. Plant a garden; rake the lawn; mow the grass. HIKING W.C. s & Rec HORSEBACK RIDING W.C. s & Rec 10601,,, 10601,,, Sprain Ridge Pk, Eastchester Push yourself away from the table before you are full. the car further away from your office or store and walk. Borrow an exercise tape from the library; use it, then buy one. Buy a pedometer (under 20) and walk up to 10,000 steps each day. A child needs at least 1 hour of exercise each day. ICE SKATING/HOCKEY W.C. s & Rec RINK,,, Playland, / Murray Rink An adult needs at least ½ hour of exercise each day. 7 16

13 NUTRITION RESOURCES NUTRITION SERVICES SERVICE SPECIAL SERVICES CARDIAC St John s Hosp DIABETES St John s Hosp PRESENTATIONS Cornell Cooperation Extension St John s Riverside Hospital St Joseph s Medical Center Westchester County Dept of Health /03,,, Various Diabetics Same (Nutrition Education and Cooking Demonstration, Fitness and Nutrition for Women and Reference material for the Community) KARATE Yonkers PAL KAYAKING W.C. s & Rec MARCHING BAND Nepperhan Comm Cntr Children Teens Same Children Teens,,, Same Sprain Lake, Same Same Same MINIATURE GOLF W.C. s & Rec 10601,,, Brook 15 8

14 NUTRITION RESOURCES NUTRITION SERVICES SERVICE MOUNTAIN BIKING W.C. s & Rec NATURE STUDY W.C. s& Rec 10601,,, 10601,,, Sprain Ridge Sprain Ridge GROUP SESSIONS Greyston Fnd St John s Hospital Cardiac Rehab Diabetes Center On/Off Site /03 Overweight/Obese Same Cardiac, Diabetes Same OPEN GYM Yonkers PAL Same Teens /03 05/08/10, Same Yonkers CAP to1 COUNSELING Greyston Fnd General Same, Same On/Off Site PERSONAL TRAINING PLAYGROUND W.C. s & Rec,, 10601,,, Same Sprain Ridge, St John s Hospital Cardiac Rehab Diabetes Center /03 Overweight/Obese Cardiac, Diabetes Same Same General Same Children Teens,,, 9 All Yonkers 14

15 WEIGHT LIFTING, Same RACQUETBALL Teens,, Same YOGA Jewish Council of Yks All Senior Housing Teens,, ROLLER SKATING W.C. s & Rec 10601,,, Same SKIING(X COUNTRY) W.C. s & Rec SOCCER Bryn Mawr Boys/Girls Colts Youth Club HS Richards Hillcrest Lakers 10601,,, Dunwoodie Sprain, Grassy Sprain, /10 Same 13 10

16 SOFTBALL All Yonkers Youth Dunwoodie Youth Assn HS Richards Hillcrest Lakers SPINNING Swimming W.C. s & Rec, 10601,,, Same Sprain Ridge, TENNIS W.C. s & Rec 10601,,, Westside Youth /04 / Sclrhp TRACK/FIELD Children Teens, Various (Lessons) (Lifeguard training) TAI CHI Children Teens Children Teens Teens,, /04 /04 / WALKING Nepperhan Comm Cntr St. John s Hospital Diabetes Center W.C. s & Rec, Same Teens, Same /03 Same 10601,,, 11 12

W C S D. on the MOVE

W C S D. on the MOVE W C S D on the MOVE WCSD on the Move How it works: A team or individual steps/mileage competition Get a free pedometer and Quickstep log book Walk 10,000 steps per day for a minimum of 40 days out of 56