New blog site!

We have a new blog site! Come check out our new look at  https://gethealthyclarkcounty.org/blog/

Thanks!

Mindy  

 

Interested in quitting smoking? Whether you prefer the support of a group setting, online services, or calling from the comfort of your own home, there’s a program that’s right for you.

If you prefer quitting from the privacy of your own home…

Nevada Tobacco Quitline: The Nevada Tobacco Quitline offers FREE telephone-based service to Nevada residents 13 years or older, so you can speak to a coach in person.

The Quitline also offers a FREE online service. When you enroll online, you get special tools, a support team of coaches, research-based information, and a community of others trying to become tobacco free. Expert coaches can talk to you about overcoming common barriers, such as dealing with stress, fighting cravings, coping with irritability, and controlling weight gain.

Call 1-800-QUIT NOW or (800) 784-8669 to start the process today.

Hours of Operation: Monday – Sunday 4 a.m. – 10 p.m., Pacific Standard Time

www.nevadatobaccoquitline.com

 

Healthy Breakfast for Healthy Students

Another school year is around the corner and a healthy breakfast will give students the energy they need to start the day and stay focused in class. A healthy breakfast is important for the whole family. Get the morning going with these quick breakfast ideas.

•Make instant oatmeal with fat-free or low-fat milk instead of water. Toss in raisins or dried cranberries and chopped walnuts.
•Layer fat-free or low-fat plain yogurt with your favorite crunchy cereal and blueberries.
•Blend a breakfast smoothie with low-fat milk, frozen strawberries and a banana.
•Make one packet of microwave oatmeal with fat-free or low-fat milk. Mix in ¼ cup unsweetened applesauce. Sprinkle with apple pie spice or cinnamon.
•Top a toaster waffle with fat-free or low-fat yogurt and peach slices.
•Stuff a whole-wheat pita with a sliced, hard-boiled egg and low-fat shredded cheese.
•Spread a flour tortilla with peanut butter. Add a whole banana and roll it up.
•Spread low-fat cream cheese on a whole-grain toasted bagel. Top with sliced strawberries.
•Add lean ham and low-fat Swiss cheese to a toasted whole-grain English muffin.

If your taste buds just don’t crave breakfast foods, try these:

•Peanut butter and banana sandwich on whole-grain bread.
•Leftover veggie pizza.
•Deli turkey, a slice of low-fat cheese and lettuce wrapped in a tortilla.
•Leftover rice mixed with low-fat yogurt, dried fruit and nuts. Sprinkle with cinnamon.

Try These Healthy Recipes !

Who says you don’t have time to prepare a quick and tasty meal that also contains fruits, vegetables and items you most likely have in your pantry or fridge? Check out these healthier recipes this summer!
Wraps Your Way
 
1 10-inch whole wheat tortilla
1 teaspoon spread, such as low-fat mayonnaise or ranch dressing, mustard, or dill- or vegetable-flavored dip
1/2 cup shredded, sliced, or chopped vegetable(s), such as lettuce, tomato, slaw mix, bell pepper, cucumber, onion, carrot
1 ounce* protein food, such as cooked sliced chicken or beef, 1/4 cup tuna, 1 hard-cooked egg, or 1/4 cup refried beans or black beans or sliced turkey
1 tablespoon shredded mozzarella or other cheese
 
Instructions:
Mix the spread and the vegetables together.
Spread vegetable mixture on tortilla.
Spoon on the protein choice and sprinkle on the cheese.
Roll up and eat or wrap in waxed paper and heat in microwave for 30 seconds to melt cheese.
* 1 ounce is about 1/3 the thickness of a deck of playing cards.
Nutrition information per serving: 188 calories, 6.2 g fat, 1.9 g saturated fat, 0 g trans fat, 309.4 mg sodium, 29.5 mg cholesterol, 19.1 g carbohydrate, 1.7 g fiber, 2 g sugar, 13.1 g protein, 10% vitamin A; 9% iron; 10% vitamin C; 9% calcium.
 
Recipe: Slightly modified from Iowa State University Extension 2009/USDA website
Hot Artichoke and Spinach Dip         
 
Ingredients:
½ cup light mayonnaise
½ cup fat-free plain yogurt
½ cup grated Parmesan cheese
2 teaspoons dried or 3 tablespoons fresh minced onion
1 teaspoon chopped garlic
½ teaspoon dried basil
1/8 teaspoon ground black pepper
1 package (10 ounces) frozen chopped spinach, thawed, drained, and squeezed
1 can (14 ounces) artichoke hearts, drained, rinsed, and coarsely chopped
 
 
Directions:
1.Preheat oven to 350 degrees
2.Mix together mayonnaise, yogurt, Parmesan cheese, onion, garlic, basil, and pepper.
3.Add spinach and artichoke hearts. Mix until blended.
4.Spread evenly in a pie plate that has been sprayed with nonstick cooking spray.
5.Bake for 25 minutes or until heated throughout.
 
Yield: 12 servings, makes 3 cups, each serving is ¼ cup
Per serving: 70 calories, 4 g total fat, 6 mg cholesterol, 182 mg sodium, 4 g total carbohydrate, 2 g dietary fiber, 3 g protein.
 
A recipe from Quick & Healthy Recipes and Ideas, Brenda J. Ponichtera (Registered Dietitian)

 

Tuscan Beans w/Tomatoes & Oregano
  
 Preparation Time: 15 minutes
•1 can (15 1/2 oz) chickpeas (garbanzo beans), low-sodium, drained and rinsed
•2 cups cherry tomatoes, rinsed and halved
•1 Tbsp olive oil
•1 tsp balsamic vinegar
•2 Tbsp fresh oregano, minced (or 1 tsp dried)
•1/8 tsp ground black pepper
•1/2 tsp salt-free seasoning blend
•4 whole inner leaves of romaine lettuce, rinsed and dried
In a large salad bowl, combine beans and tomatoes. In a small bowl, combine olive oil, vinegar, oregano, pepper, and salt-free seasoning blend. Using a wire whisk, beat the ingredients until they blend into one thick sauce at the point where the oil and vinegar no longer separate. Pour the dressing over the beans and tomatoes, and mix gently to coat. Line 4 salad bowls with one romaine lettuce leaf each. Top each leaf with 1/4 of the bean mixture, and serve.
 
Serves: 4, Nutrition Information per Serving: Calories: 160, Total Fat: 4.5g, Saturated Fat: 0.5g, % of Calories from Fat: 25%, % Calories from Sat Fat: 3% Protein: 7g, Carbohydrates: 23g, Cholesterol: 0mg, Dietary Fiber: 5g, Sodium: 30mg
 
Recipe courtesy of Keep the Beat, National Heart, Lung, and Blood Institute.

 

Southwest Pasta Salad
 
Ingredients:
1 box Elbows or Penne Rigate
1 cup cherry or grape tomatoes, halved
1 red bell pepper, cut into thin strips
1 large sweet onion, halved and thinly sliced
1 avocado, diced
1/4 cup chopped cilantro
1 to 2 jalapeño chiles, seeded and chopped
1 cup reduced-fat mayonnaise
1 cup tomato salsa
1 tablespoon fresh lime juice
1/2 teaspoon salt
 
Directions:
1.Cook pasta according to package directions; drain. Rinse with cold water; drain again. In large serving bowl combine pasta, tomatoes, bell pepper, onion, avocado, cilantro and jalapeño.
2.For dressing, in small bowl whisk together mayonnaise, salsa, lime juice and salt. Add to pasta mixture; toss gently. Serve immediately or cover and refrigerate to chill.
Yield: 8 generous side dish servings. Per serving: 313 calories, 14 g total fat, 13 mg cholesterol, 595 mg sodium, 44 g total carbohydrate, 7 g dietary fiber, 8 g protein.
Fresh Apple Crisp
 
Ingredients:
6 medium Granny Smith apples, unpeeled and sliced
2 Tbsp fresh lemon juice
2 tsp cinnamon
1 tsp nutmeg
1 ¼ cups rolled oats
¼ cup whole wheat flour
2 Tbsp honey
2 Tbsp apple juice concentrate, thawed
2 Tbsp canola oil
2 Tbsp water
 
Directions:
1. Preheat the oven to 350 degrees. Sprinkle the apples with lemon juice and add the spices. Place the apples in a casserole dish.
 
2. In a separate bowl, combine the oats and flour. Add the honey, apple juice concentrate, oil, and water. Work the mixture until it resembles crumbs and is moist.
 
3. Sprinkle the topping over the apples. Bake for 30 minutes until topping is browned and apples are soft.
 
Yield: 6 servings. Per serving: 248 calories, 6 g total fat, 0 mg cholesterol, 4 mg sodium, 47 g total carbohydrate, 7 g dietary fiber, 4 g protein.
 
A recipe from 200 Healthy Recipes in 30 Minutes or Less Cookbook by Robyn Webb
Stir-Fried Broccoli
 
Ingredients:
3 tablespoon extra virgin olive oil
6 cups broccoli, cut in 2” x ½” pieces
¼ cup water
½ teaspoon salt
¼ teaspoon sugar
 
Directions:

1. In 12” skillet or 5 quart Dutch oven, over high heat, in very hot oil, cook broccoli, stirring quickly and frequently (stir-frying) until well coated.
 
2. Add water, salt and sugar. Reduce heat to medium high; cover and cook 2 minutes; uncover and stir fry 5-6 minutes more until tender crisp.
 
                                                                                                                                                                                                                                    Yield: 6 servings. Per serving: 72 calories, 5 g total fat, 0 mg cholesterol, 226 mg sodium, 6 g total carbohydrate, 2 g dietary fiber, 3 g protein, 44 mg calcium.
 
A recipe adapted from The Good Housekeeping Illustrated Cookbook

 

Patrol. Protect. PREPARE.

July is the hottest month of the year and what better way to cool down and have some fun than playing in water?  Whether it’s along the Colorado River, the shores of Lake Mead, or your own backyard pool, you must always be prepared for a water emergency.  Preparing for such an emergency is one of the three P’s (patrol, protect and prepare) of being a water watcher.  Here are some ways that you can prepare yourself:

  • Enroll children in swim lessons taught by qualified instructors
  • Learn CPR, rescue techniques and how to call 9-1-1
  • CPR skills save lives and prevent brain damage

Taking swim lessons in the summer is great, but it’s also important to maintain those skills by taking year-round lessons. CPR classes are also strongly encouraged, but you can also take a refresher on proper technique by following these steps.

Enjoy the summer and remember to always be a water watcher!

Take advantage of seasonal summer fruits and veggies!

We can easily think of summer time in Las Vegas as the worst time of year, but summer time also brings a variety of fruits and veggies that are in season. This is a good time to take advantage and spark your desire to eat healthier. Seasonal summer fruits and veggies can be a nice change because they add variety in flavors, but also nutrients. Eating a colorful variety can also keep you from getting bored of eating the same things.

Here are some simple ways to include a colorful variety of fruits and veggies throughout your day:

Start the Day Right

•Substitute some spinach, onions, or mushrooms for one of the eggs or half of the cheese in your morning omelet. The vegetables will add volume and flavor to the dish with fewer calories than the egg or cheese.
•Cut back on the amount of cereal in your bowl to make room for some cut-up bananas, peaches, or strawberries. You can still eat a full bowl, but with fewer calories.
•Blend up a fruit smoothie. Add your favorite frozen fruit, almond milk, nonfat vanilla yogurt and blend with some ice.
•Set out a bowl of fresh fruit that is easy to grab in the morning on the way out the door. Get in the habit of taking fruit on the road for a snack. 

Lighten Up Your Lunch

•Skip the chips and bring cut up veggies and hummus as a side with your lunch. 
•Add apple chunks, pineapple, grapes, or raisins to tuna or chicken salad.
•Reduce the amount of meat or cheese and replace with veggies like cucumbers, peppers, and lettuce.
•Add ½ slice of banana to your peanut butter sandwich and reduce the amount of peanut butter by half.
•When eating out, choose the vegetarian option that usually has lots of fruits and veggies.

Mix it up at Dinner

•Add in 1 cup of chopped vegetables such as broccoli, tomatoes, squash, onions, or peppers, while removing 1 cup of the rice or pasta in your favorite dish. The dish with the vegetables will be just as satisfying but has fewer calories than the same amount in the original version.
•Take a good look at your dinner plate. Vegetables, fruit, and whole grains should take up the largest portion of your plate. If they do not, replace some of the meat, cheese, white pasta, or rice with legumes, steamed broccoli, asparagus, greens, or another favorite vegetable.
•Use the grill. Skip the stove and try cooking fruits and veggies on your outdoor grill. This is a fun and different method of cooking that can lead to new flavors and recipes. Another bonus is that you can keep your house cooler too.

Also check out this list of what fruits and veggies are in season during the summer. Try something new!

Join our 30 day quit smoking Facebook event!

Looking to quit smoking, or know someone who is? Join us for 30 Smokefree Days, an online 30-day quit smoking Facebook event that provides a built-in community of people like you who want to build a healthier life! The event will be taking place entirely online. Simply RSVP on the Facebook event page and get free access to mobile quit apps, tips, “quitspiration” posts, and video streams from experts to help you overcome challenges and meet your goal of becoming smokefree. We’ll be sharing content on the Facebook page daily from July 10th - August 9th. Together we can quit for good! The event is from July 10 to August 9, and Facebook users can RSVP starting June 26 at http://bit.ly/CDC30SFD.

Click to start building your quit plan! And for more information on living tobacco-free visit our website or call 1-800-QUIT-NOW for additional resources.

 

 

 

 

Pledge to be soda free this summer!

We are kicking off our annual Soda Free Summer Challenge. The challenge is designed to inspire you to make a lasting commitment to health by reducing or eliminating sweetened beverages over the summer months.

Pledge to go soda free or to reduce your soda consumption over the summer!

A little reminder of all the alternatives you can drink instead of soda: 

•Water: Try water with added citrus or sliced cucumbers. Always refreshing and is great for the skin. Try some of these great flavored water recipes as well to mix it up a bit!
•100% fruit juice: A sweet treat full of vitamins and it counts as a serving of fruit. Don’t overdo it though, limit yourself to 6oz.
•Vegetable juice or V8: Packed with flavor; high in vitamins C, A, and potassium and around 50 calories per cup. If possible choose the low sodium versions.
•Non-fat or low-fat milk: High in calcium and protein—and you need both. You could also try soy milk, rice milk or almond milk.
•Light yogurt and fruit smoothie: Creamy and sweet, high in calcium and only about 170 calories per cup.
•Tea, unsweetened: Get a boost on less than five calories per cup, plus it’s high in antioxidants.

Join us this summer and pledge to drink more water & less soda!

Patrol. Protect. PREPARE. Become a Water Watcher!

June means summer is in full swing here in the valley.  Schools out, temperatures continue to rise and most importantly, pools are open!  We hope you make the most of this summer and you can do that by being a water watcher.  This includes following the three P’s, “Patrol, Protect, and Prepare”.  Patrolling the water while children are at play is essential, but another layer of safety is to protect. 

-Install a four-sided pool fence that completely separates the pool area from the house and yard
-Use door and pool alarms to alert you if a child manages to get outside and to the pool or spa unsupervised
-Remove floats, balls and other toys from the pool and surrounding area immediately after use so children are not tempted to enter the pool area unsupervised

Each state varies in their pool code so make sure to review what is required for Southern Nevada at the webpage Pool Code SNHD. A swimming pool can be a great source of relief from the heat, but make sure to always patrol, protect and prepare so everyone can enjoy many summers to come.

Eating right when money is tight

Making healthy food choices on a budget can sometimes feel like a challenge. By following a few guidelines you can eat better and stretch your dollars. The best way to accomplish this goal is to develop a healthy eating plan and that begins with shopping smarter. Here are some tips from SNAP-Ed on how to stretch your food dollars by planning ahead and making smart food choices.

BEFORE Shopping

-Plan your weekly meals and snacks. Before you even go to the store scribble down what’s already in the fridge, freezer and cupboards. Get an idea of what you already have and what you can use to form your planned meals. Need recipe ideas? Check out our SNAP app!

-Know how much money you have to spend on food. Make a shopping list based on the money you have to spend and what foods you will need.

DURING Shopping

-Have something to eat before you go shopping. It’s easier to stick to your shopping list when you are not hungry.
-Stick to the perimeter. Most foods for a health- and cost-conscious eating plan are found by shopping the supermarket’s boundary. Then, with your shopping list in tow, visit just the aisles you need to balance fresh selections. This will keep you from adding unnecessary items to your cart.

-Pick the produce. Choose a variety of in-season whole fresh fruits and vegetables. They’ll be most abundant, most nutritious and least expensive. Alternatively, pick by sports seasons — enjoy citrus fruits and sweet potatoes during football season; buy berries and tomatoes during baseball season.

-Try store brands. They are the same quality and cost less.

-Compare products for the best deal. Use unit pricing and also the Nutrition Facts labels to get the best product for your money. For more info on food labels.

-Check “sell by” or “use by” dates. Buy the freshest food possible. Buy only the amount of food you can use before it spoils. Remember, frozen, canned, or shelf-stable foods last longer!

AFTER Shopping

-Store food right away in the refrigerator or freezer to keep it fresh and safe.
-If you buy a large amount of fresh food, like meat, poultry, or fish, divide it into meal-size packages, label the food, and freeze it for later use.
-Use foods with the earliest expiration dates first.
-Stick to your planned meals and use the food that you bought.

It can take time adjusting to a new plan, so be patient with yourself as you figure out what works best for you and your family!