Ephrata Rec Center


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Rec Center Hours:
Mon - Fri........ *5:00am - 9:00pm
*Business Office and Pool open at 6:00am
Saturday ........... 8:00am - 8:00pm
Sunday ............. 10:00am - 6:00pm

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GUIDED WELLNESS info…


Join us for a more step-by-step approach to obtaining and keeping a healthy lifestyle and weight. Our Nationally certified trainers can help you to learn how to exercise, eat healthy and improve your life. Utilizing a step by step philosophy, we give you the tools to navigate a sustainable healthy life style. 10-Week Jumpstart 2017 Challenge – supportive trainers and teams – on going nutrition and exercise counseling.

Session Dates: Jan. 22 - April 1, 2017
Contact: Bernadette Sheaffer, Guided Wellness Director, at 717-738-1167 x 109 with any questions.

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Hello Everyone,

My guess is, you often hear, “Eat more fiber.” When you hear this, do you ask yourself, What is fiber, why should I have it and how much should I have? Well, let me try and answer these questions for you with some information about FIBER…

What is fiber? Dietary fiber is a plant-based nutrient that passes through your digestive system as a whole.

Dietary fiber is classified as soluble (dissolves in water) and insoluble (does not dissolve in water).

Soluble fiber examples are oats, peas, beans , apples, citrus fruits, carrots and barley. These help lower blood cholesterol and glucose.

Insoluble fiber examples are whole-wheat flour, wheat bran, nuts and vegetable such as cauliflower. This is the fiber that helps to eliminate waste through your digestive systems.

How much should I have?
According to The Institute of Medicine, men should have 30 – 38 grams of fiber, depending on age and women should have 21 – 25 grams of fiber, depending on age.

Why should I have fiber?
The most popular benefit of fiber is the regulation of bowel movements. You may find yourself being a bit more constipated since you are changing your food choices with this program. Add more fiber to your daily intake to help to relieve the constipation.

How can I add more fiber to my day?

  • Switch to whole grains. Find breads that have whole wheat or whole grains. My favorite is Nature’s Own Double Fiber bread.
  • Add fresh fruits and vegetables to your day. Remember, strive for 4 – 7 servings per day.
  • Start your day with a bran or fiber cereal.
  • Add fiber sources to your snacks such as nuts, or dried fruits.

Finally, as with everything else, drink plenty of water. Fiber works best when absorbed in water.

Happy Fiber Eating!

Kim Swinko
Trainer for the Musketeers



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