Lose 10 pounds in 10 weeks!
The “10 in 10” challenge can help you lose 10 pounds in 10 weeks and help you make healthier diet and exercise choices for a lifetime.
Sign up at www.gethealthclarkcounty.org and get tips, resources and other helpful information or ask questions and share your ideas on our blog.
The challenge begins feb 6th 2012!

Meetup is a online tool that facilitates people meeting in groups with common interests. Users enter their ZIP code or their city and the topic they want to meet about, and this website helps them arrange a place and time to meet. A local no-profit organization called Outside Las Vegas Foundation is heading up a meet up group to get residents together to walk on our local urban trails. To find out more information about this go to http://www.meetup.com/urban-trails/ For more information call 702-789-3355 or email volunteer@outsidelasvegas.org  Search the meet up site for other hiking and biking groups here in the valley.

Another great event being put on by Outside Las Vegas Foundation is a urban trails clean up volunteer day. On Feb 18th VOLUNTEERS are needed for the 1st Annual Community-wide City Trails Clean-Up Day. Help others discover beautiful Las Vegas Outdoors! VOLUNTEER TODAY @  ImpactLasVegas2012.org. This is great chance to get out on the trails and help keep our city beautiful.

Check out this link to the complete streets video and see how things are changing to make it safer to walk and bike in our community.  http://youtu.be/fhS0tVGZT2o

Chances are your new year’s resolution has something to do with committing to get fit or eating better for the new year. Maybe you are looking to quite smoking too. We are a one stop shop for all your new year’s resolution needs! Check out  any of our various programs to get you on track. They are simple to follow, free, and  they help participants make reasonable and small adjustments to their diet and fitness routines so they actually see success
Quit Smoking
The most effective and long term approach to break nicotine dependence is to get professional help in creating your individual strategy to quit smoking. For more.

Nutrition Challenge
The Nutrition Challenge is an eight-week online program that helps participants eat more fruits and vegetables. Each week, everyone who has signed on to participate receives information about healthy recipes, snacking tips and food labels. The Nutrition Challenge is also available in Spanish. More info.

Kids Challenge
The Kids Challenge is an online game for kids to learn how to make better choices. The goal is to encourage children to eat six servings of fruits and vegetables each day and to engage in 60 minutes of physical activity daily. The online game is easy to understand and provides achievable goals for kids so they can see success.  More info.

Get Healthy Meal Planner
Get Healthy Meal Planner is a personalized program that helps participants incorporate their favorite foods into a healthy meal plan. The interactive report card grades the menu to see if it meets an individual’s goals or nutritional requirements and then makes suggestions to improve the meal. More info.

Walk Around Nevada
The Walk Around Nevada program helps participants track their physical activity as they trek around the state and clock in 1,442 miles. Anyone can sign up for this free online program and start a tour of Nevada. They can track their mileage as they log in the number of steps or miles they’ve completed and a red line will mark their tour of the state. More info. 

Neon to Nature
Launched in November, the Neon to Nature online tool helps locals and visitors locate walking and hiking trails throughout the area. The program highlights Southern Nevada’s more than 600 miles of rural and urban, off-street trails. The interactive site is available by visiting here.

The holidays are almost here and we all know that means great food and lots of treats. Our office breakrooms and houses are full of lots of once a year goodies. We all have our favorite treats that we wait all year to enjoy. The temptation might be too hard to resist so if you can’t say no, focus on portion control. Instead of two yummy pieces of fudge just eat one or share your treat with someone else. Place your treats in the cupboard and out of sight every time you go into the kitchen.

How will you know a reasonable portion of food when you see it? Visualize the objects mentioned below when eating out, planning a meal, or grabbing a snack.
•Vegetables or fruit = a handful
•Pasta = a scoop of ice cream
•Meat, fish or poultry = a deck of cards
•Snacks such as pretzels or chips = a cupped hand
•Potato = a computer mouse
•Bagel =half an English muffin
•Pancake = a CD
•Cheese = a pair of dice or the size of your whole thumb (from the tip to the base)
•2 Tbsp. of peanut butter = a ping pong ball

Tips:
•Less is More! Use smaller dishes and don’t go back for seconds.
•Table Tip. Don’t keep platters of food on the table; you are more likely to “pick” at it or have a second serving without even realizing it.
•Split it.  If you are eating Christmas dinner out this year, ask for half or smaller portions or immediately put half of your entrée into a to-go box to take home with you.
•Dessert Dilemma.  If you can’t resist that piece of pie for dessert, split it with someone.
•Don’t “Graze”.  Avoid those pre-dinner snacks like the chips and cheese and cracker platters. When snacking go for the fruits and veggies, or place a few chips, crackers or cookies on a small plate to help prevent overeating.
•Stop eating when you begin to feel full.   Sit down and enjoy your meal.  Chew slowly and pay attention to textures and flavors and when you are full, focus on enjoying the setting and your friends or family for the rest of the meal.
•Take A Walk.  If you can’t resist that second portion, then take a walk after dinner and burn some of those calories off.
•Size Matters.  Download the NHLBI serving size card, to help you remember normal what serving sizes look like. http://hp2010.nhlbihin.net/portion/servingcard7.pdf  
•Join the Nutrition Challenge.  This free 8-week online program will help you increase the number of fruits and vegetables you eat each day. You will be able to track your daily and weekly progress throughout the program.  Register Now.

Thinking of giving cookies, fudge or a box of chocolates as a holiday gift? That’s so 2005.  This year, think about giving something healthy to your loved ones, co-workers, neighbors and friends.  Here are some gift ideas for the health-conscious on your list.

Stocking Stuffers

•Pedometer.  Know someone who’s trying to start a simple exercise program? A pedometer, which counts each step a person takes, and the distance they’ve walked, makes a perfect present for someone who’s trying to be more active.

•IPod or ITunes gift card.  Combining entertainment and exercise often motivates people to jump on the treadmill who would otherwise be bored by going for a run or walk.  You don’t just have to download music either; you can download books or movies to watch or listen to while exercising. 

•Orange. Every complete stocking has a orange in the foot!
 

Gifts

•Active Video Games for Kids and Adults. Your children want to play video games. You want them to go outside and get some exercise. Now there’s a solution you both can love and enjoy. Active video games, such as Dance Dance Revolution, the Nintendo Wii force players to get off the couch and burn calories.

•A massage gift certificate. Purchase a relaxing massage at a spa. Or create a home spa basket with essential oils, bath salts, massage oil, body lotions, and a pumice stone.  Relaxation and stress relief are important for overall good health. 

A bicycle. Bikes are a great way for kids and adults to get exercise.  You don’t have to spend a lot of money either, check out goodwill stores or second hand shops.  They often have good bikes that might need just a little work.

•Healthy Cookbooks.  How about a new cookbook that includes healthy recipes — maybe one with healthy soups, salads, vegetable sides dishes, whole grains or whole grain breads.

•Subscription to a magazine. Consider giving a year subscription to a magazine. There are several magazines that offer healthy recipes and tips, as well as magazines that focus on physical activity (biking, hiking, running, etc.) and relaxation.

•Cooking Classes. We typically eat healthier and eat less when we cook on our own, so give the gift of eating in. 

• Gym membership or personal trainer. Give the gift of getting in shape. Paying for a gym membership and a personal trainer would make a wonderful present to give somebody.  

•Treadmill or weight set. Start the new year off right with a new treadmill or weight set. The kind of gift that can last all year round.

Hostess Gifts

•Oil and vinegar. Why not give high-quality balsamic vinegar and olive oil as a gift. If someone is trying to lose weight by eating a lot of salads, some aged balsamic vinegar and a dash or two of good olive oil can make the difference between a boring salad and a nice treat.

•A Healthy Goody Basket.  A fruit basket of exotic or specialty fruits or other gift basket of healthy specialty foods is always welcome. Try putting together your own basket.  You could include some of your favorite healthy recipes and some homemade healthy treats.

It seems like we are always on the go and eating on the run. Fast food is a staple in many Americans lives. In fact, every day one out of four Americans eats fast food.

The good news is that many restaurants are adding healthier menu options so it’s possible to get a fairly nutritious meal on the go. Making good choices when eating out will help you maintain a healthy diet.

Here are tips for when you eat out:

•Keep portion sizes small: Choose the smallest size, order half a sandwich or eat only half and take the rest to go.
•Choose a healthier side dish: Instead of French fries, choose a side salad with low-fat dressing, a baked potato or add a fruit bowl. Other healthier choices include apple slices, corn on the cob, steamed rice, vegetable soup or baked potato chips.
•Go for the greens: Go for the salad bar or choose a large entree salad with grilled chicken or shrimp with fat-free or low-fat dressing on the side.
•Smart choice: Select grilled or roasted lean meats — such as turkey, chicken breast, lean ham or lean roast beef. Also choose items that are steamed, fresh, broiled or poached.
•Just say no: Avoid fried, breaded, crispy, au-gratin foods and dishes with “cream” in the title.
•Have it your way: Don’t settle for what comes with your sandwich or meal. Ask for healthier options and substitutions.
•Watch what you drink: Many beverages contain a large number of calories. Order water or unsweetened iced tea. If you must have soda, make it diet. Also, make shakes and other ice-cream drinks as an occasional treat.
Visit the Healthy Dining Finder  website to locate restaurants that have joined the Healthy Dining Program to support American’s health and nutrition goals. Below are links to nutrition information for fast food establishments.

If you haven’t heard there was a new law passed related to cyclists and vehicles. It states: 

Motorists must give at least 3 feet of space when passing bicyclists or electric bicycles in Nevada.
 
The 3 Foot Passing Bill, SB248, was signed into law in Nevada on October 1.  This bill requires a driver of a motor vehicle to overtake and pass a bicycle or an electric bicycle proceeding in the same direction by: (1) moving the vehicle into the immediate left lane, if there is more than one lane traveling in the same direction and it is safe to move into the lane; or (2) passing to the left of the bicycle or electric bicycle at a distance of not less than 3 feet from the bicycle or electric bicycle.
 
We have many people who cycle here in the valley and the intent of this new law is to make it safer for everyone trying to get around. Hopefully it will also encourage more people to get out and ride their bike!

To help you get your feet wet with cycling, the RTC is providing classes about bike maintenance and safety. Learn how to change a flat, the laws of the road, wheel and brake maintenance and much more.
http://www.rtcbikecenter.com/downloads/dec_RTC_eventflyer.pdf

Another great benefit from the RTC is Bike valet at the First Friday event. If you have ever been to First Friday then you know that it is a busy event and parking can sometimes be a pain. Thanks to the RTC, you can ride your bike to the Bonneville Transit Center and valet your bike in their indoor bike facility.    http://youtu.be/KaOS1-jZ1AU

It is the week before Thanksgiving and many of us are preparing for the big feast!  On the long list of to-do’s before the guests arrive is grocery shopping.  Just a few simple steps can make your shopping trip easier and healthier.  Just incorporate some of these strategies to ensure that you have the right foods for your healthy eating plan. 

• Plan Ahead. Plan your Thanksgiving dinner ahead of time and take an inventory of what you already have in your pantry so you know exactly what you need to buy.
• Make a List.  By making a list of what you need your shopping trip will be more efficient and will help you avoid impulse buying.  Try to stick to what is on your list, but don’t let your list prevent you from trying out new healthy foods.
• Download the Healthy Shopping List.   This list will help you make healthier choices at the grocery store.
• Do perimeter shopping.  Most often the fresh produce, meat and seafood departments can be found on the aisles on the outer edge of your grocery store, and that is where you want to concentrate most of your shopping.
• Don’t Go Shopping Hungry.  It can be hard to resist buying those high-fat high-calorie items especially when you are hungry.  So set yourself up for success and have a healthy snack before going to the store.
• Do Read the Food Labels.  Routinely checking food labels helps you compare the nutritional values of various products to make healthy choices. 
• Don’t forget the fiber.  This Thanksgiving load up on whole-grain breads and rolls, as well as brown rice and dried beans.  When shopping, look for the word “Whole” at the top of the ingredients list.
• Do go Green.  Fill your table with vegetables! Select those vegetables deepest in color. The dark color means higher concentrations of antioxidant vitamins.
• Don’t Dismiss the Frozen Produce.  Most frozen fruits and vegetables contain as many nutrients as fresh produce.   
• Join the Nutrition Challenge.  This free 8-week online program will help you increase the number of fruits and vegetables you eat each day. You will be able to track your daily and weekly progress throughout the program.  Register here

The Nutrition Services Directory is a compilation of all known public sector nutrition related resources that are available in Nevada. Most are free, but some are available only to people who meet certain eligibility requirements.

It is designed to help individuals learn more about the following:

• Who to call if in need of food
•Where to get food
•Food assistance programs
•Food and nutrition education
•Credible food and nutrition information

 To download and print a copy http://www.gethealthyclarkcounty.org/pdf/nutrition-services-directory.pdf