Stay cool outside

Don’t let this heat get you down. Find ways to exercise inside if possible. But if you are heading outside to be active during the summer, a few things to keep in mind:

Time of Day. Avoid going out during the hottest part of the day. Plan to go out early in the morning or later at night.

Wear loose, light-colored clothing. The lighter color will help reflect heat, and cotton/dri-fit material will help the evaporation of sweat.

Sunscreen. Protect your skin and keep from getting burned.

Stay hydrated. Before you go out, drink water. Take water with you. Take a drink every 15 minutes, even when you’re not thirsty. Be sure to drink more water when you are done.

Look for shaded trails or pathways.  Do what you can to stay in the shade and out of the sun. Parks are a great place to find grass and trees.

Check the weather.  before you start your workout. If there’s a heat advisory, meaning high ozone and air pollution, you might want to take your workout indoors. These pollutants can damage your lungs.

Get Wet. It never feels like you’re sweating while you are working out in the pool so choose workouts like swimming, water aerobics classes or running in shallow water.

Most importantly, listen to your body. Stop immediately if you’re feeling dizzy, faint or nauseous.

Watermelon “Cake”

Here is a favorite recipe of our Get Healthy team. It is refreshing and cool treat for a hot holiday weekend!

Watermelon Cake

1 watermelon, seedless, uniformly
½ container (8 oz.) frozen, non dairy
whipped topping, thawed
1 container (6 oz.) fat-free lemon
misc. fruit (strawberries, kiwifruit, and
blueberries) for decoration

In a small bowl, fold together the whipped topping and yogurt.
Cut a 3-inch thick cross-section from the watermelon. Cut between white rind portion and red flesh to remove rind. Lift up the ring of rind and remove. Pat watermelon dry with paper towels and place on flat plate.
Frost the top and side of the watermelon cake with the yogurt mixture. Decorate with fresh fruit. Refrigerate until ready to serve. (Can be refrigerated for several hours or up to overnight.)

Per serving:  87 calories, 1.5 g total fat, 1.5 g saturated fat, 0 mg cholesterol, 10 mg sodium, 19 g total carbohydrates, 1 g protein, 18% vitamin A, 20% vitamin C, 3% calcium, 2% iron.

A recipe from

Find the perfect fit!

Somtimes we think being “into fitness” means that we have to excel at every endeavor we try. Which is not possible!  Some activitiese leave us feeling energized and empowered (Hello running and Zumba!)  And others might make you feel defeated and embarrassed (Hello Insanity and tennis!) Exercise is not one size fits all.  Not every workout is suited to or even safe for everyone.  Sounds logical right, but when you hear your best friend swear up and down that hot yoga melted (not literally) the fat from her thighs, you feel like you must try it!  But if spin class is not your thing, you are not likely going to stick with it.  For exercise to be sustainable, you need to enjoy what you are doing.  It needs to feel good,  be something you desire to do, please your mind and get you closer to your goal whether you want to run a marathon or  just lose that baby weight.  So find what works for you, and it is OK if it is not the latest fitness craze or your friends sure fire weight loss workout! Do what works best for you!

Soda Free Summer 2014

The Southern Nevada Health District is kicking off second 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. We invite you to Take the Soda Free Summer Pledge!
Pledge to go soda free for up to 4 weeks and you’ll be entered into the Soda Free Summer raffle. Raffle grand prize is an iPod shuffle. Enter the raffle by downloading the pledge card and tracker sheet. Fill out these forms and after 4 weeks scan your pledge card and tracker sheet and email them to by Wednesday, Aug. 20, 2014.
Did you know?

-There are 4 grams of sugar in 1 teaspoon of soda.
-There are 10 teaspoons of sugar in a 12-oz bottle of soda.
-Diet sodas are not necessarily good for you because they contain a lot of artificial sweeteners, flavors, and colors.
-Soda and sugary drinks contribute to tooth decay in infants.
-Teens drink twice as much soda as milk.

Ways to Prevent Cancer

Most everyone has been affected by cancer in one way or the other. Either by a friend/relative or having been diagnosed themselves. As we get older the idea of getting cancer can loom over our heads and can lead to feelings of uncertainty. Doing all that we can to prevent cancer can leave our minds feeling peaceful and calm. While there is no certain way to prevent cancer, your risk of developing cancer can be reduced substantially by adopting these healthy habits:

Eat healthy foods: Choose a diet rich in fruits and vegetables. Select whole grains and lean proteins.

Increase physical activity: Aim for 30 minutes of exercise most days of the week. If you haven’t been exercising regularly, start out slowly and work your way up to 30 minutes or longer.

Avoid tobacco use: If you smoke, quit. If you don’t smoke, don’t start. Smoking is linked to several types of cancer — not just lung cancer.

Avoid sun exposure: Harmful ultraviolet (UV) rays from the sun can increase your risk of skin cancer.

Achieve an optimal weight: Work to achieve and maintain a healthy weight through a combination of a healthy diet and regular exercise.

Get screened: Talk to your doctor about what types of cancer screening exams are best for you.

Learn your family’s medical history: Be informed about the types of cancer in your family history. Research related information and know what types of screenings are available.

Ask your doctor about immunizations: Certain viruses increase your risk of cancer. Immunizations may help prevent those viruses, including hepatitis B, which increases the risk of liver cancer, and Human Papillomavirus (HPV), which increases the risk of cervical cancer and other cancers. Ask your doctor whether immunization against these viruses is appropriate for you.

The American Cancer Society’s prevention checklists can help you assess your potential risk for developing various cancers.
-Prevention Checklist for Men
-Prevention Checklist for Women

Creating a daily physical activity routine

One of the best things we can do to incorporate being active into our daily life is to establish a routine. Most people live their life based on a schedule or a routine for each day. You can make physical activity part of your normal day as much as you would brushing your teeth. There is often no question as to whether or not you will brush your teeth; it’s a task you plan on doing every day for the rest of your life. You don’t give yourself an out or the choice to not brush your teeth. (We hope!)  By having a daily physical activity routine it can help to eliminate the possibility of changing our mind or thinking of the task as a choice. We often do things we might not want to do because of our daily routine.  Once the body gets going the body tends to stay on task and get things done.  Here are some ways to help make being active part of our daily routine.

  • Look over your schedule and find blocks of time that could be used for being active. Maybe you have time early in the morning or right after dinner. Perhaps you have more time in the evening. Find a time that works best for you and schedule it as part of your day and stick to your plan!
  • Keep workout clothes in your car so you don’t have to go home before heading to the gym or the park. Your routine can be to leave work and go workout before you ever get home. Sometimes showing up is the hardest part.
  • Schedule a regular time to go walking with a friend each day or week. By having someone else rely on you, you will be more likely to keep your commitment.
  • Drive past the park or the gym on your way to and from work. Seeing other people out and being active can help motivate you to want to join them.
  • Keep a pair of running shoes at work so you can take a quick walk during your break or lunch.
    If you have a favorite show you like to watch, tell yourself that you can only watch it if you are on the treadmill or doing strength training exercises.
  • Make a plan with your family to go walking before or after dinner. Stick to your plan! Use this time as a way to talk and have fun with your family.
  • Promise your dog that you will take him out walking. Nobody wants to let their dog down!
Healthier Grilling Options

Its Memorial Day weekend and that means the season of grilling is upon us. If you are thinking about grilling this weekend, try our recipes for tasty and healthier options. Fire up the barbecue and step your grilling game up a notch with healthy chicken kebabs. Paired with fresh summer produce like zucchini, red bell pepper and cherry tomatoes, these colorful skewers are full of nutrition and flavor. The secret is all about the combination of simple marinade and eastern Mediterranean mint dressing. Serve with a simple garden salad and lots of outdoor fun. Check out the recipe here

If you are looking for a healthy dessert to complete your meal, choose one of these:

Parfait: Layer berries and cut fruit with yogurt and whole grain cereal. Sprinkle with mini chocolate chips.

No-Bake Cookie: Mix a high-fiber cereal with raisins, natural peanut butter and just enough honey to hold it together. Shape into balls.

Grilled Fruit: Slice and grill or broil a banana, mango or peach. Once done, sprinkle with cinnamon, toasted almonds or pecans and crushed bran flakes.

Benefits of Biking

Biking can be a fun and healthy opportunity for fitness and transportation. This is true whether it’s biking to work or visiting a friend. But the benefits stretch beyond health – biking can help reduce traffic congestion, enhance your quality of life and save you money.

There are many things going on in Clark County to make is safer and easier for you to use your bike!  Currently in Clark County there are over 280 miles of bike lanes with plans to add 115 more miles in the next few years.

Bike Healthy Tips

-Have your bike inspected for safety and mechanical issues at your local bike shop.
-Always wear a helmet to protect your head.
-Ride in the right-most lane that goes in the direction you are traveling.
-Obey all stop signs, traffic lights and lane markings.
-Look before you change lanes or signal a turn; indicate your intention, then act.
-Be visible and predictable at all times: wear bright clothing and signal turns.

Healthy Mother’s Day Breakfast

Breakfast is important and so is keeping our mothers healthy. So why not combine the two and plan to have a healthy breakfast with your mom this Mother’s Day. A healthy breakfast is important for everyone. Get the morning nutrition you need with these breakfast ideas:

•Make 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-cooked 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.

Which is better fresh, frozen or canned?

Check out our grocery store tour video on fresh and frozen fruits and veggies. Mary Wilson, RD shows you how to make healthy produce choices at the grocery store.