Survey for the Spencer Greenway Trail

The Regional Transportation Commission (RTC) of Southern Nevada needs your feedback for the Spencer Greenway Trail and UNLV Campus Bike Plan, a year-long project to develop conceptual plans for a trail along the Spencer utility corridor and identify a bicycle network on the UNLV Main Campus. The RTC of Southern Nevada is conducting this study to determine the level of community support and the desired design elements for a paved path connecting UNLV and Downtown Las Vegas. The proposed path would be primarily be constructed along a 100-foot wide existing NV Energy utility corridor that runs adjacent to Spencer Street. Additionally, the project team will develop a plan for improved bicycle connectivity and associated amenities such as bicycle parking at the UNLV Main Campus on Maryland Parkway. Participate in the plan by taking the online survey or attending an upcoming event. More information is available at www.rtcsnv.com.

Link to the Survey: https://www.surveymonkey.com/r/spencerunlv

Being realistic about your goals.

With all the fad diets, weight-loss programs and promised quick fixes it can be difficult to wade through all the ways in which you can achieve your weight loss goals. It is easy to get swayed into thinking these types of gimmicks can help you find lasting success. However, the time tested foundation of permanent change remains the same. Successful weight loss combines healthy calorie-controlled diet combined with exercise. How can you make these changes permanent?

Set realistic goals
It may seem obvious to set realistic weight-loss goals. But do you really know what’s realistic? Over the long term, it’s best to aim for losing 1 to 2 pounds a week. Generally to lose 1 to 2 pounds a week, you need to burn 500 to 1,000 calories more than you consume each day, through a lower calorie diet and regular exercise. When you’re setting goals, think about both process and outcome goals. “Exercise every day” is an example of a process goal. “Lose 30 pounds” is an example of an outcome goal. It isn’t essential that you have an outcome goal, but you should set process goals because changing your habits is a key to weight loss.

Understand how much and why you eat
Use a food diary or tracking app for a while to gain an understanding of what, how much, and when you are eating. If you tend to snack late at night or visit fast food restaurants several times a day or week, those might be opportunities to make healthier choices. Being mindful of your eating habits and aware of common roadblocks and excuses in your efforts to lose weight can help you set and reach realistic goals.

Change your perspective
It’s not enough to eat healthy foods and exercise for only a few weeks or even months if you want long-term, successful weight loss. These habits must become a way of life. Lifestyle changes start with taking an honest look at your eating patterns and daily routine.
After assessing your personal challenges to weight loss, try working out a strategy to gradually change habits and attitudes that have sabotaged your past efforts. And you have to move beyond simply recognizing your challenges — you have to plan for how you’ll deal with them if you’re going to succeed in losing weight once and for all.

You likely will have an occasional setback. But instead of giving up entirely after a setback, simply start fresh the next day. Remember that you’re planning to change your life. It won’t happen all at once. Stick to your healthy lifestyle and the results will be worth it.

National Park Week. Free admission!

National Park Week, April 16 to 24, 2016, is America’s largest celebration of national heritage. It’s about making great connections, exploring amazing places, discovering open spaces, enjoying affordable vacations and enhancing America’s best idea—the national parks! It’s all happening in your national parks.

Now’s The Time!
Plan your visit by what you want to do or where you want to go.  

Here are some highlights during National Park Week:

April 16–24: Visit for free!
Throughout National Park Week in 2016, every national park will give you free admission! Find a park close to you!

April 16: National Junior Ranger Day
Explore, Learn, Protect! Kids can take part in fun programs and earn a junior ranger badge or become a Centennial Junior Ranger.

April 22: Earth Day
On Earth Day, if you want to roll up your sleeves and pitch in with a project, look for a park where you can help out.

April 23: National Park Instameet
Join an InstaMeet in a park. Gather in a designated place at a specific time to take photos and short videos to post on Instagram (and other social media) with the same hashtag: #FindYourParkInstaMeet, #FindYourPark, #EncuentraTuParque, #NPS100

April 24: Park Rx Day
On Park Rx Day, parks will host fun recreational activities that encourage healthy lifestyles and promote physical and mental well being. (Looking to host your own event? Download A Guide to Planning Your Own National Park Rx Day Celebration

Don’t forget to check out www.nationalparkweek.org. There you can share your national park photos, videos, and tips. While you’re there, learn all about the ways you can help support your national parks all year round.

If you can’t visit a National Park, check out a local park near your home. Neon to Nature.

Fit more Fitness in your Day

Here is a ist of some great ways to fit more strolling into your daily routine — no sweat required:

Take your next phone call on foot. Whether it’s your boss calling, your neighbor or a friend, stand up and go for a stroll while you’re having a conversation.

Take the stairs. Stair climbing has moved beyond the broken elevator option. It not only saves time (especially during peak hours when it seems to stop at every floor), but it increases strength and is good for your heart!

Walk the dog. Fido needs exercise, too! So strap on the leash and take a walk around the neighborhood or to the dog park.

Take a family stroll. Grab the gang and head outside for a walk, especially now that the weather is warming up. It’s a great way to burn energy either pre- or post-dinner!

Park farther away. Driving to the office, school, the mall or even the bank? Then you can easily add more steps into your day by picking the farthest parking spot possible.

Get off one stop early. If you’re taking public transportation, such as the bus or subway, why not get off one stop sooner, and walk those extra blocks to your destination?

Looking for motivation to be more active? Check out our Walk Around Nevada app!

List of Farmers Markets near you in Las Vegas

Looking for a farmers market in your neighborhood. Check out our list of markets here in Clark County.

Farmers Markets Accepting EBT Debit and Credit

Now offering SNAP recipients $2 free for every $5 spent at the market.

*Las Vegas Farmers Market - Gardens Park external link
Thursday, 2 p.m. - 6 p.m.
10401 Gardens Park Dr., Las Vegas, NV 89135

*Las Vegas Farmers Market - Bruce Trent Park external link
Wednesday, 2 p.m. - 6 p.m.
1600 N. Rampart, Las Vegas, NV 89128
*Las Vegas Farmers Market - Floyd Lamb Park at Tule Springs external link
First and 3rd Saturday of each month, 10 a.m. - 2 p.m.
9200 Tule Springs Rd., Las Vegas, NV 89131

*Fresh 52 @ Tivoli Village external link
Saturday, 9 a.m. - 2 p.m.
302 S. Rampart Blvd., Las Vegas, NV 89145

*Fresh 52 @ Sansone Park Place external link
Sunday, 8:30 a.m. - 1 p.m.
9480 S. Eastern, Las Vegas, NV 89123

*The Green Chefs Farmers Market external link
Closed until Spring 2016
333 S. Valley View Blvd., Las Vegas, NV 89107

On The Ranch Farmers Market  external link
Sunday, 8:00 a.m. - 1:00 p.m.
628 W. Craig Road, North Las Vegas, NV 89032

On the Ranch Farmers & Artisan Market  external link
Elks Lodge #1468
Monday, 1:00 p.m. - 6:00 p.m.
4100 W. Charleston Blvd., Las Vegas, NV 89102

*The Farms at Fantastic external link - Hours subject to change.
Friday, Saturday and Sunday, 10 a.m. - 6 p.m.
1717 S. Decatur Blvd., Las Vegas, NV 89128

*Vegas Roots Community Garden
Summer Hours: Tuesday - Thursday and Saturday: 9:00 a.m. to 1:00 p.m.
Winter Hours: Tuesday - Thursday and Saturday: 9:00 a.m. to 2:00 p.m.
715 N. Tonopah Drive, Las Vegas NV, 89106
Wholesome Wave*Funding for this program comes from Wholesome Wave’s Nutrition Incentive Program Support and Innovations Grant (NIPSIG) and will run from March through September 2016 or until grant funds are exhausted.
Other Farmers Markets Around Town

Country Fresh Farmers Market external link
Thursday, 9 a.m. - 4 p.m.
240 S. Water St., Henderson, NV 89015

Country Fresh Farmer’s Market II external link
Friday, 10 a.m. - 4 p.m.
200 S. Green Valley Pkwy., Henderson, NV 89012

Downtown 3rd Farmers Market external link
Friday, 9 a.m. to 2 p.m.
300 N. Casino Center Dr, Las Vegas, NV 89101
(Casino Center and Stewart)
Parking is complimentary, in the adjacent lot.

Downtown Summerlin Farmers Market external link
Saturday, 9 a.m. - 2 p.m. under the Pavilion
Sahara Ave. & 215 Beltway, Las Vegas, NV 89135

Snack ideas with 200 calories or less

Make snacks work for you by choosing nutrient-rich foods from the grains, fruit, vegetable, dairy and protein food groups. Snacks can boost your energy between meals and supply essential vitamins and minerals. There is a place for snacks in a healthy eating plan. Just choose wisely!
Think of snacks as mini-meals that contribute nutrient-rich foods. You can fit snack calories into your personal healthy eating plan without over-spending your day’s calorie budget. Snack only when you’re hungry. Skip the urge to nibble when you’re bored, frustrated or stressed. Feed the urge to do something by walking the dog or working in the garden. Keep portion control in mind. Have a single-serve container of yogurt or put a small serving of nuts in a bowl. Eating directly from a multiple serving package can lead to overeating. Plan snacks ahead of time. Keep a variety of nutritious ready-to-eat supplies on hand, such as whole-grain crackers and low-fat cheese.

Get creative with the following snack suggestions by swapping out different fruits, vegetables and
grains to keep your snacking exciting!

Snacks with 200 calories or less:
• One tablespoon peanut butter spread on slices of a medium apple
• One cup tomato soup with five whole-grain crackers
• Three cups air-popped popcorn sprinkled with three tablespoons grated parmesan cheese
• Tri-color veggie snack: 6 baby carrots, 10 sugar snap peas (or green pepper strips), 6 cherry tomatoes and 2 tablespoons reduced-fat ranch dressing for dipping
• Small baked potato topped with salsa and 1 ounce low-fat cheese
• Toaster waffle topped with ½ cup blueberries and 2 tablespoons low-fat yogurt
• Six whole-wheat crackers and one slice lowfat Colby cheese
• Fruit smoothie: Blend 1 cup fat-free milk, ½ cup frozen strawberries and ½ banana
• One 6-inch flour tortilla with ¼ cup black beans and 2 tablespoons fresh salsa
• Quick-to-fix salad: 2 cups mixed greens with ½ cup mandarin oranges, 1 tablespoon sliced almonds and 2 tablespoons reduced fat dressing
• Mini-sandwich: Whole-grain dinner roll with 1 slice deli turkey, 1 slice low-fat cheese and mustard
• One 4-ounce fat-free, ready-to-eat vanilla pudding with ½ cup fresh fruit and 5 vanilla wafers
• Veggie pizzas: Split whole wheat English muffin. Top with 2 tablespoons low-fat cream cheese, ½ cup diced fresh veggies and one ounce low-fat mozzarella cheese
• Cinnamon-raisin mini-bagel spread with one tablespoon peanut butter
• Hot chocolate made with low-fat or fat-free milk and a small oatmeal cookie
• Whole-grain toaster waffle with 1 ½ tablespoons chocolate-flavored hazelnut spread
• Banana split: banana sliced length-wise topped with ½ cup frozen yogurt and a tablespoon of chopped nuts

For more healthy eating tips, visit www.eatright.org.

What Can I Do to Eat Healtheir?

Often people say that they are too busy to eat healthy and it’s easier to grab what’s available. A great way to combat this mindset is to keep healthy choices on hand when things get busy.

If you must eat on the run, we suggest powering up your breakfast with instant oatmeal with low-fat milk for extra calcium, and skipping the fast food drive through.

You have to plan and stock healthy options. Keep on hand low-fat yogurt, cheese and milk in your refrigerator and healthy options for snacking like fruits and vegetables.  If you are lactose intolerant, keep lactose free items on hand.Bananas, carrots, cereals, and peanuts make tasty, nutritious, and inexpensive snacks.

You can save both money and calories by packing a healthy lunch at home and bringing it with you to work or school, instead of eating out.

When you dine out, consider ordering a small plate or children’s menu item. Or you can split an entrée with a friend or bring home half of your meal. 

If you are going to order fast food like pizza, cut calories by getting a thin crust. Lower the fat by topping your pizza with vegetables like tomatoes, peppers, mushrooms, zucchini, spinach or broccoli. Limit servings of meats, fish, and poultry to five ounces, or eat low cost alternatives like beans.

These small changes can add up to big rewards. You can save money, improve your health and lower your risk of chronic disease.

Top 10 Easy Ways to Start Eating Healthy

1. Start breakfast with instant oatmeal & low-fat milk.
2. Skip the fast food drive through.
3. Keep low-fat yogurt, cheese and milk in your refrigerator.
4. Snack on fruits and vegetables.
5. Pack a healthy lunch and skip eating out.
6. If you eat out, split the meal or only eat half.
7. Eat thin crust pizza. Add veggies as toppings.
8. Limit meat, fish & poultry to 5 ounces.
9. Eat whole-grain breads.
10. Drink lots of water — 8 glasses a day!

Bike Share Coming to Downtown Las Vegas

The Regional Transportation Commission of Southern Nevada (RTC) is preparing to launch the valley’s first ever public bike share system in late summer 2016, with the first phase in downtown Las Vegas and wants the community’s input. Valley residents have the opportunity to share their preferences for bike share stations by participating in a quick interactive survey.

Providing an affordable and convenient transportation choice for locals and visitors alike, the bike share system meets the need for short trips that may be too far to walk but too short to drive. Users may check out a bicycle at one bike share station and return it to another near their destination. The RTC’s bike share system will include approximately 18 stations and 180 bicycles for self-service rentals, 24 hours a day.

Users will be able to access the system by either walking up to a docking station or registering online. Docking stations will have bikes to check out, open docks to park bikes, and kiosks that enable users to register, pay with a credit card, and sign a user agreement. A mobile application will also be available to help users locate docks in real time throughout the downtown Las Vegas area.  Pricing for various membership levels will become available closer to the launch of the system.

Help us select the best locations to set up bike share locations in the Downtown Las Vegas area by filling out the quick interactive survey below
http://wikimapping.net/wikimap/RTCBikeShare.html
For more information on the RTC bike share program http://www.rtcsnv.com/cycling/bike-share/

 

Sign up to lose 10 lbs in 10 weeks!

When it comes to weight loss, there’s no lack of fad diets promising fast results. But such diets limit your nutritional intake, can be unhealthy, and tend to fail in the long run. The key to achieving and maintaining a healthy weight isn’t about short-term dietary changes. It’s about a lifestyle that includes healthy eating, regular physical activity, and balancing the number of calories you consume with the number of calories your body uses. Staying in control of your weight contributes to good health now and as you age. Regular exercise and a healthy diet can help you maintain a healthy weight and lower cholesterol and blood pressure.

Want to lose weight but not sure how to do it yet? Let the Get Healthy Team help you lose 10lbs in 10 weeks. Sign up for our Free program and get tips, resources and helpful information to help you cut 250 calories from your diet and burn 250 calories. Sign up for the 10 in 10 !

For more resources visit our Million Hearts webpage on the Get Healthy Clark County.