Nutrition Top Tips – July 2026
Late Evening Snacks
The timing of nutrition intake has recently been highlighted in relation to energy balance. Research has shown that food and beverage intake later in the day often includes higher-calorie choices such as baked goods, alcoholic beverages, savory snacks, pizza and sweetened beverages, to name a few.
Evening snacking has been studied and found to be associated with longer eating windows and a higher number of eating occasions per day. If you are looking to improve your late-evening nutrition choices, aim to limit high-sugar, high-fat and high-sodium options by swapping them for low-fat dairy, fruits and vegetables.
Aim to distribute nutritional value evenly throughout the day to lessen your risk of overconsuming food or beverages at any one time.
KAITIE DELGADO MS, RD, Sports Dietitian CSSD, LD, ACSM-CPT
Clinical Dietitian, Nutrition & Dietetics, Board Certified Specialist in Sports Nutrition
317-718-8542
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Spiritual Emphasis Corner – July 2026
Still Counting…
Writen by: James Long
I recently received some free inspiration from a surprising Facebook post. My friend Jack had attended my alma mater a few years ahead of me, where he played basketball, ran cross country and also did some cross-country cycling.
For most of his career, he served his community as a P.E. teacher. His passion to serve spilled out far beyond the classroom, as he had a way of coming alongside people to share faith and encouragement, especially with me.
Nearing retirement age, he began taking seminary classes, and upon retiring from teaching, he entered the pastorate, where he served faithfully at a fledgling country church. Upon stepping down from full-time ministry to spend time with his growing family, he got back in the saddle for a little more cycling.
At one point, I heard he had gone down during a ride due to hydration issues. Then I heard he took a tumble during a hike and tore his left quad. I thought, my friend Jack is finally needing to slow down.
Then… I saw his 80th birthday post. Flanked by his son and a few grandkids, my friend Jack rode 80 miles on his 80th birthday.
There are several life lessons here. Keep up with friendships, old and new; one can never have too much inspiration. Second, keep remembering the ABCs: Adversity Builds Character. And most importantly, keep serving and moving. It’s inspiring.
“As for the days of our life, they contain seventy years, or if due to strength, eighty years, yet their pride is but labor and sorrow; for soon it is gone and we fly away… So teach us to number our days, that we may present to You a heart of wisdom.”
Psalm 90:10, 12
Spiritual Emphasis Corner – June 2026
Cast the Net
Writen by: Dennis Couts
I’m a fisherman. I really like to fish. Being out in the fresh air, blue skies and sunshine is the way to spend the day.
This past weekend, I was able to take a trip to the Ozark Mountains of Arkansas and fish for beautiful rainbow trout. There is adventure in baiting the hook just right with two PowerBaits and a piece of shrimp, feeling the split shot sinker bouncing along the bottom of the river. Then there is that tug on the end of the line. Bingo. Set the hook, reel him in and put him in the livewell in the boat.
We have a worldly desire to catch fish for our sustenance and enjoyment. Jesus’ disciples were also fishermen. I’ll bet they had great joy in pulling a net full of thrashing fish onto the deck of the boat.
Jesus had taken up residence near Capernaum. One day, he was walking along the seashore on the Sea of Galilee. He saw two brothers fishing: Simon, also called Peter, and his brother Andrew. And he said to them, “Follow me, and I will make you fishers of men.”
Immediately, they left their nets and followed him. He went on from there and saw other brothers in a boat with their father, mending their nets, and he called them.
Immediately, they left the boat and their father and followed him.
Now, they didn’t go to Starbucks or a meeting to discuss what they were going to do next.
No, they went straight away, proclaiming the gospel of the kingdom and healing people throughout all Galilee. The Lord has commissioned us to do the same, healing exempted.
I think that we don’t have Jesus’ capabilities, but we can plant a seed as the opportunity presents itself.
Today, I met a retired Indianapolis firefighter. I heard him speaking about his job to another member of the Y while he was pedaling his bike.
Later, while pumping on a step bike, I started a conversation with him. I made two or three statements about the Lord. He had no positive response, no amen, no hallelujah.
So, after a pause, I asked him where he was going to church. He said he was not attending anywhere.
I told him that we had One Fellowship Church right here in the gym on Sunday morning.
He commented that he was unaware of this.
I told him a little about the church and the people going there, and I encouraged him to try it out.
I hope the Holy Spirit will burden his heart to attend.
We have to do the job the Lord has given us: to proclaim his name.
Keep your hook sharp and keep on fishing. To God be the glory.
Nutrition Top Tips – June 2026
Aging and Hydration
Staying active is something to celebrate, and staying hydrated helps you keep moving, feeling strong and recovering well. As we age, our thirst signals become less reliable. Mild dehydration can lead to fatigue and weakness.
Stay hydrated by choosing a variety of fluids, such as water, milk, soups, teas, fruits and vegetables. Be intentional and creative about hydration. It’s about variety, routine and consistency.
Try this fun, simple hydration checklist:
✓ Start your morning with a beverage, such as water, milk or tea.
✓ Drink something with every meal.
✓ Add a hydrating snack, such as fruit, yogurt or veggies.
✓ Sip fluids before activity.
✓ Take small sips during activity.
✓ Rehydrate after activity with water, milk or soup.
✓ Choose variety, such as water, tea, milk or flavored water.
✓ Flavor your fluids to make them enjoyable.
✓ Don’t wait until you feel thirsty.
KAITIE DELGADO MS, RD, Sports Dietitian CSSD, LD, ACSM-CPT
Clinical Dietitian, Nutrition & Dietetics, Board Certified Specialist in Sports Nutrition
317-718-8542
Read MoreSpiritual Emphasis Corner – May 2026
Walking With Purpose
Writen by: Michael S. Johnson
“I baptize with water,” John replied, “but among you stands one you do not know. He is the one who comes after me, the straps of whose sandals I am not worthy to untie” (John 1:26-27).
A young man named Gordon Wayne had just graduated from a local community college with his associate degree. It was during the height of COVID in 2020. He had been accepted into Boston College in Chestnut Hill, Massachusetts. Gordon had been homeless for the last 14 months of junior college, living out of his car. After getting accepted into Boston College, he decided to walk from his home in central Virginia to Chestnut Hill, which was 550 miles, for his first day on campus.
He recorded his journey on Instagram and gained thousands of followers. He also started a GoFundMe page to raise money for the National Alliance to End Homelessness. As Gordon walked the final stretch onto the campus of Boston College, news reporters and crowds of people lined the street. Gordon said in an interview that his walk was not about him. He wanted to bring attention to the issue of homelessness and give people a chance at life. Gordon used his walk to bring attention to something greater than himself.
Before Gordon, John the Baptist had done something similar. John the Baptist wasn’t homeless, but he grew up in the wilderness (Luke 1:80), which could not have been an easy life. A prophecy spoken about John to his parents stated that John was going to be a great preacher one day with the ability to impact many people.
When John began his preaching ministry, he drew a great many people from all over Judea and Jerusalem who left the city to hear him preach in the wilderness, confess their sins and be baptized by him. John had amassed so many followers that one day the Jewish leaders sent people to investigate and find out who he was. They wanted to know if he was the Messiah, Elijah or the Prophet, to which John said “no.”
They asked him one more time, “Who are you?” Quoting from the prophet Isaiah, he said, “I am the voice of one calling in the wilderness, make straight the way for the Lord” (John 1:23). Another group of people who had been sent to investigate asked him, “If you are not the Messiah, nor Elijah, nor the Prophet,” why are you baptizing? John then said, “I baptize with water but among you stands one you do not know. He is the one who comes after me, the straps of whose sandals I am not worthy to untie.”
You see, this is what John the Baptist and Gordon have in common. John used his walk of life to point to something greater than himself — to one who could give eternal life.
Like Gordon and John, we can use our walk of life to point people to a greater source of life. Throughout our lives, we may have the opportunity to draw people who take interest in what we have the ability to do. We might not be a preacher like John or have great endurance to walk for miles like the college student. Maybe, however, we can sing, dance, write, act, play sports, lead, create, build wealth, give great advice, help, cook, teach, think intellectually or use any number of other talents.
When the time comes, will we walk with purpose? Will we use our talents and skills to point to something or someone greater than ourselves?
Nutrition Top Tips – May 2026
Grow What You Eat
Growing what you eat can help you cultivate a healthier balance, both physically and mentally. There’s a unique sense of pride that comes from harvesting a tomato from your own garden. You created space, provided care and let nature do the rest. That feeling of accomplishment is powerful, and it comes with real health benefits.
Gardening offers far more than fresh produce. Some of the many advantages include:
• Fun and enjoyment for all ages
• Burning stored energy through physical activity
• Great-tasting produce packed with essential nutrients
• Fewer trips to the grocery store
• A hands-on teaching tool for kids and adults alike
• Lower risk of many chronic diseases
Pride is defined as satisfaction derived from one’s own achievements. Growing your own food supports a healthy body and mind, and that’s something worth celebrating. Research consistently shows that eating the right number of vegetables is linked to a lower risk of many chronic conditions, including heart disease and diabetes.
The benefits of gardening truly seem endless. Do you have a wellness goal in mind? Is it related to becoming more active, eating better or building healthier habits? Gardening can be a meaningful step toward a healthier lifestyle.
Reserve a ROOT 36 community garden plot for $20 at the front desk.
KAITIE DELGADO MS, RD, Sports Dietitian CSSD, LD, ACSM-CPT
Clinical Dietitian, Nutrition & Dietetics, Board Certified Specialist in Sports Nutrition
317-718-8542
Read MoreYMCA of Greater Indianapolis Announces New Board Members and Thanks Outgoing Leaders
The YMCA of Greater Indianapolis is proud to welcome new members to its Board of Directors and thank those who are completing their service.
These leaders play an important role in helping the Y serve the community. They guide the organization’s mission to support youth development, healthy living and social responsibility across Central Indiana.
The new board members bring a wide range of skills, experiences and a shared passion for making a difference. Their leadership will help the YMCA continue to grow and reach more people in need.
New YMCA of Greater Indianapolis Board Members:
- Allison Barber, PhD
- Jenni Browning
- Rafael Cecilia
- Stephen Corbitt
- Travis Darden
- Blake Huddleston
- Anna Milligan
- John Roach
- Bart York
The YMCA also thanks its outgoing board members for their time, leadership and dedication. Their work has helped strengthen programs, expand access and improve lives throughout the community.
Outgoing YMCA of Greater Indianapolis Board Members:
- Adam Broderick
- Andrew Buroker
- Tom Denari
- Craig Fenneman
- Doug Gettelfinger
- Jill Hall
- Jeffrey Harrison
- John Merrill
- Deborah Oatts
- Cheryl Watson
“Our strength comes from leaders who care deeply about the community,” said Gregg Hiland, president and CEO of the YMCA of Greater Indianapolis. “Our board members guide our work and ensure we are creating opportunities for all. We are thankful for the service of our outgoing members and excited to welcome new leaders who will help guide us as we move toward building a healthier, more equitable, more connected community.”
The YMCA’s Board of Directors helps set direction, provide oversight and build strong community partnerships. Board members also serve as champions for the Y’s mission and values.
INSERT JOE’S QUOTE
The YMCA of Greater Indianapolis remains focused on helping people learn, grow and thrive. With the support of its board, the Y will continue to provide programs and services that make a lasting impact.
Our community is stronger when we show up for one another. Volunteer with the YMCA of Greater Indianapolis and build a healthier, more connected future for all.
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YMCA of Greater Indianapolis Announces Investment in Flat Rock River YMCA Camp Through Lilly Endowment Inc. Initiative
INDIANAPOLIS — The YMCA of Greater Indianapolis today announced that Flat Rock River YMCA Camp will benefit from a significant investment through Lilly Endowment Inc.’s Capital Project Initiative for Residential Youth Camps, supporting enhancements that will strengthen youth development and expand access to transformational camp experiences.
Lilly Endowment Inc. is awarding grants to residential youth camps across Indiana to fund large-scale capital improvements that enhance safety, accessibility and program quality. The initiative reflects a statewide commitment to ensuring that camps remain vital spaces where young people can grow, build relationships and develop lifelong skills.
Flat Rock River YMCA Camp, located in southeastern Indiana, has served generations of youth by providing opportunities to explore the outdoors, build confidence and develop character in a supportive environment. Planned improvements will help modernize facilities and expand the camp’s capacity to serve more children and families from Central Indiana and beyond.
“Flat Rock River YMCA Camp is a place where young people discover who they are and what they can achieve,” said Gregg Hiland, president and CEO of the YMCA of Greater Indianapolis. “This work is central to our vision of a healthier, more equitable, more connected community. We are deeply grateful to Lilly Endowment Inc. for investing in this effort and helping us ensure that these life-changing experiences are available to more youth for years to come.”
Camp experiences play a critical role in youth development, offering opportunities for social-emotional growth, leadership development and meaningful social. The enhancements supported by Lilly Endowment Inc. will strengthen the YMCA’s ability to provide safe, inclusive and impactful programming.
The YMCA of Greater Indianapolis remains committed to ensuring that all youth — regardless of background — have access to high-quality camp experiences that support healthy development and inspire a sense of belonging.
Nutrition Top Tips – April 2026
Sunshine & Snacks
Spring is here, and the warm sunshine makes it easier to find your motivation. It’s also the perfect time to refresh your pre‑workout fueling routine. A small snack — about 100–200 calories eaten 30–60 minutes before exercise — can boost energy, enhance performance, and help you get more out of your workout. Choosing easily digestible carbohydrates with a little protein helps you keep fueled without feeling too full.
Quick Pre‑Workout Snack Ideas
Banana + peanut butter
Apple + almonds
Yogurt + berries
These snacks provide the carbohydrates your body relies on to maintain steady blood sugar during activity, helping you power through your workout with energy to spare.
As the days get longer and your workouts get sunnier, keep these simple, energizing options on hand — and let spring fuel your movement!
KAITIE DELGADO MS, RD, Sports Dietitian CSSD, LD, ACSM-CPT
Clinical Dietitian, Nutrition & Dietetics, Board Certified Specialist in Sports Nutrition
317-718-8542
Read MoreSpiritual Emphasis Corner – April 2026
A New Spring Right Around the Corner
Writen by: Charles Grandy