Don’t let your kitchen get in the way of your healthy eating habits. Create a kitchen environment that helps you meet your goals by following these smart tips.
•Keep tempting foods out of the house. Have healthy substitutes handy such as fruits and vegetables. Put cut vegetables or fruits at eye level in your fridge, that way its the first thing you see when you open the door.
•Buy less-healthy foods in smaller portions and don’t eat directly out of the package. Most people will eat more from a big package than from a smaller one.
•For many families, the kitchen is the room for hanging out, watching TV, catching up, and doing homework. This also makes snacking easy. Make another room in your house the “hang-out” or family room.

When it comes to a healthy kitchen, food safety is a big concern. It’s important to follow proper food handling instructions when cooking to avoid food poisoning.
•Wash your hands before cooking.
•Use a separate cutting board for preparing raw meats.
•Check foods for expiration dates.
•Don’t leave food out for more than 2 hours.
•In hot weather (80 degrees or above) reduce that time to 1 hour.

Kentucky Fried Chicken  

Meal One
6 Hot Wings-420
16oz Diet Pepsi-0
Total Calories-420

Meal Two
Original RecipeDrumstick-120
Potato Wedges-290
16oz Lipton Brisk Tea-0
Total Calories-410

Meal Three
Original Recipe Chicken Breast-360
Mashed Potatoes with Gravy-120
16oz Diet Pepsi-0
Total Calories-480

Meal Four
Original Recipe Chicken Thigh-250
Side of Cole Slaw-180
16oz Lipton Brisk Tea-0
Total Calories-430

Meal Five
Extra Crispy Chicken Drumstick-150
Snack-Size Bowl-260
16oz Sugar Free Lemonade-10
Total Calories-420

As the weather heats up we tend to crave cold refreshing liquids to quench our thirst. And depending what we choose to drink, it can really have an impact on our health.
Soda was once considered an occasional treat, but consumption has steadily increased over the last three decades. Drinking too much soda could have health consequences according to the Mayo Clinic. Here is a quick breakdown of how drinking soda can impact our health.
Weight gain: Many concerns about soda center on sugar. Research has shown that adults and children who regularly drink beverages high in sugar tend to have higher calorie intake overall and experience weight gain. As weight increases, so does the risk of type 2 diabetes.
Metabolic syndrome: A study in the journal Circulation found that middle-aged adults who drink one or more regular or diet sodas daily had an increased risk of developing metabolic syndrome — a cluster of conditions that includes high blood pressure, excess weight gain around the waist, high cholesterol and insulin resistance.
Osteoporosis: Those who drink soda are less likely to consume milk, an important source of calcium. Lower calcium levels can increase the risk of osteoporosis, a condition in which bones are weak and prone to fracture. It’s possible that the phosphoric acid and caffeine found in soft drinks may promote the loss of calcium in bones.
Kidney stones: Some evidence indicates that sodas are linked to the formation of kidney stones. Drinking two or more diet or regular sodas daily may increase the risk of chronic kidney disease.
Promotes tooth decay: Soft drinks have emerged as one of the most significant dietary sources of tooth decay, affecting people of all ages. Acids and acidic sugar byproducts in soft drinks soften tooth enamel, contributing to the formation of cavities
Next time you quench your thirst try one of these options:
•Water: Try water with added citrus or sliced cucumbers. Always refreshing and is great for the skin.
•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.

We will be kicking off our Soda Free Summer campaign very soon so be looking for that!

WENDY’S  

Meal One
Crispy Chicken Sandwich-380
Garden Salad-25
Light Classic Ranch Salad Dressing-50
Small Brewed Unsweetened Tea-5
Total Calories-460

Meal Two
Jr. Cheeseburger-290
Small Chili-210
Small Diet Coke-0
Total Calories-500

Meal Three
4pc Chicken Nuggets-180
BBQ Dipping Sauce-45
Value Fries-230
Small Light Lemonade-5
Total Calories-460

Meal Four
Grilled Chicken Go Wrap-260
Value Fries-230
Small Brewed Unsweetened Tea-5
Total Calories-495

Meal Five
Cheesy Cheddarburger-300
Caesar Side Salad, no croutons, with light ranch-130
Small Wild Berry Tea-70
Total Calories-500

We have created five meals under 500 calories for several fast food restaurants. Check out this week’s posting for McDonald’s breakfast. If you eat out, choose as healthy a meal as possible. More meals to come…

McDonald’s Breakfast 

Meal One
Egg McMuffin-300 calories
Hash Brown-150 calories
Small Premium Roast Coffee with creamer & sweetene-20 calories
Total Calories- 470

Meal Two
Sausage burrito-300
Hash Brown-150
Small Premium Roast Coffee-0
Total Calories-450

Meal Three
Sausage McMuffin with Egg-450
Small Premium Roast Coffee-0
Total Calories-450

Meal Four
Grilled Chicken Go Wrap-260
Value Fries-230
Small Brewed Unsweetened Tea-5
Total Calories-495

Meal Five
Hotcakes without syrup & butter-350
Hash Brown-150
Small Premium Roast Coffee-0
Total Calories-445

This week is TV Turn off Week! TV Turn-off week is a fun way to promote reducing the amount of television, video games and other screen devices. It is recommended that children get at least 60 minutes of physical activity each day. That doesn’t have to mean joining a sports team but it probably does mean less TV watching. If we cut back on entertainment TV time for our kids — and for ourselves — we can make more time for physical activity and help reduce both childhood and adult obesity.
Walking the dog, riding a bike around the block, and dancing in the living room all count as physical activity. And these are things that whole family can enjoy doing together.
Give your TV the week off!  Join with us and do the best you can to reduce the amount of TV you and your family watch this week.

When it comes to being healthy it is all about moderation. Balance is key. Finding a balance for the amount of screen time we watch is all part of that balance and having a healthy active lifestyle.  According to the Kaiser Family Foundation (http://www.kff.org/entmedia/upload/8010.pdf), kids ages 8–18 now spend, on average, a whopping 7.5 hours in front of a screen for entertainment each day, 4.5 of which are spent watching TV. Over a year, that adds up to 114 full days watching a screen for fun. That’s just the time they spend in front of a screen for entertainment! That’s not including screen time related to homework.
We invite you to join us this coming week to participate in TV Turn-off Week! TV Turn-off week is a nationally recognized event that officially takes place on April 29th – May 5th this year but you can implement TV Turn-off Week at your house any week you choose.
TV Turn-off week is a fun way to promote reducing the use of television, video games and other screen devices. Turning off these devices is a great opportunity to improve your health and the health of your family.  This can also be a great way to spend time with your family doing other activities. Cutting back on tele¬vision and video games is a great way to find the time to play outside, take a walk, or try new activi¬ties as a family.

If you’d like to participate in TV Turn-off Week you may download materials from our website at http://www.gethealthyclarkcounty.org/tv-turnoff/index.php
Happy Screen-Free Week!.

Watch this short video on the work we have been doing to enhance and promote trails in your neighborhood.

http://www.youtube.com/watch?v=zzoZ1kb7yLM

Eating at home is generally healthier and less expensive than eating out. It allows you to spend valuable time with your family and in general meals eaten at home have fewer calories, sodium and fat than restaurant meals.

However, in the last fifty years, the money spent on fast food or food eaten away from home has increased from 26 percent to 49 percent. Americans now buy and consume food away from home an average of four times a week which can mean an extra eight pounds a year. The more we eat away from home, the more those pounds add up. So when we do have to eat out it is even more important to make healthy choices, but who has time to calculate the calories at a fast food restaurant?

We have created five meals under 500 calories for several fast food restaurants. Over the next several weeks, we will be posting the five under 500 meals for at least one fast food restaurant. So stay tuned.

Below you can find our first posting for McDonald’s.

Meal One:
4pc Chicken McNuggets - 190 calories
1 pkg of sauce - 45-60 calories
Small Fries - 230 calories
Small/Medium Diet Coke - 0 calories
Total Calories - 465-480

Meal Two:
Happy Meal 4pc Chicken McNuggets - 190 calories
Kid Size Fries - 100 calories
Apple Slices - 15 calories
1% Low Fat Milk -100 calories
Total Calories - 405

Meal Three:
McChicken - 360 calories
Side Salad w/ fat free vinaigrette - 55 calories
Small Diet Coke - 0 calories
Total Calories - 480

Meal Four:
Regular Hamburger - 250 calories
Small Fries - 230 calories
Small Diet Coke - 0 calories
Total Calories - 480

Meal Five:
Filet-O-Fish - 390
Side Salad w/ fat free vinaigrette - 55
Small Diet Coke - 0
Total Calories - 445

Check out some of these options to get your family outside and moving this weekend:

Your local park is an easy to access crowd pleaser.  Parks offer a variety of amenities for whatever activity you choose.  Check out the Places to Play to locate a park and the listed amenities near you. Also to find a trail near you check out the Neon to Nature website.

Want to try out a guided hike? Explore the scenic White Rock Canyon which leads directly to the Colorado River below Hoover Dam. View Ringbolt Rapids and a well known hot-spring on the Arizona side of the river. This is a moderate six-mile hike. For information and reservations call the Lake Mead Visitor Center at 702-293-8990, 9 a.m. to 4:30 p.m. Reservations are required on all hikes. Please leave dogs at home.

This Saturday come visit the Las Vegas Farmers Market (10 a.m. - 4 p.m.) at Floyd Lamb park to pick up fresh local produce! Also celebrate the Spring Fling this year on the same day at this location from noon to 4 p.m. It will be free community celebration with presentations, amusement rides, farmers’ market, jump houses, music, games, and make-it-and-take-it children’s crafts. Entry to the park will be free. Take your bikes and you can ride on the beautiful trails located at the park. For more information, call 229-8100. Address: 9200 Tule Springs Rd., Las Vegas, NV 89131

All things bikes! If you are looking to start riding bikes, this event might be a great place to start. The City of Henderson’s Bicycle Swap & Rally is the only event of its kind in the Las Vegas Valley. Event will include: Trade or sell gently used bikes of all kinds (road, mountain, time trial, triathlon, etc.) and spare parts, Vendor marketplace for new bicycles, parts & gear, Bike repair workshop & recycling, Safety course, Demonstrations & presentations. Food concessions available for purchase

Come visit the new Whitney Mesa Recreation Area. This beautiful 20-acre open space includes amazing scenery and barbecues, picnic tables, BMX area (under construction), lighted basketball court, covered picnic shelters, open grass area, playground, and walking course. Come take a walk and bring a picnic.

Check out Clark County Wetlands Park (7050 Wetlands Park Lane Las Vegas, NV 89122)
Come see all the new improvements that have been made to this park and experience the outdoors like never before. The 210-acre Nature Preserve trail is one of the city’s best-kept secrets. A favorite for wildlife viewing, the park is open from dawn to dusk. Wonderful walking trails are available! Follow trails along streams and keep your eye out for ponds and plants including willow, cottonwood trees and towering cattails. There are even viewing areas where you can watch birds and other wildlife without disturbing them. Pets aren’t allowed in Nature Preserve but if you did bring Fido, the Duck Creek Trails permit pets as long as they’re on a leash.