Drownings can be prevented!

During the Vegas hot summer days the only place to find relief is taking a dip in the pool.  Most people like to spend as much time as they can relaxing by the pool and enjoying the water. Young children especially love the water, they are curious and attracted to it. This makes water safety and drowning prevention one of the most important things to remember in the summer weather. Most drowning victims are 4 years old or younger. The majority of drowning deaths occur in the family pool, with 70 percent of incidents occurring between 2 and 8 p.m. The Southern Nevada Health District reported 40 submersion incidents in 2013 involving children 14 years old or younger. Of those 4 were fatal. Drowning is a quick and silent killer. In the time it takes to get a towel (10 seconds) a child could be submerged. In the time it takes to answer the phone (2 minutes) a child can lose consciousness. In the time it takes to answer the front door (4-6 minutes) a submerged child can sustain permanent brain damage or die. But drowning can be prevented!

The ABC&D’s of drowning prevention focuses on the following safety tips to prevent drownings:
A = Adult supervision refers to designating an adult who can swim to actively supervise children around water. Hire a lifeguard for pool parties and social gatherings around water.
B = Barriers refers to the installation of layers of protection between your home and your pool to ensure safety, including perimeter fences at least 60 inches high, securing and alarming doggie doors so children can’t crawl through them, and spa safety covers.
C = Classes, including swim lessons and CPR, are a must for family members.
D = Devices such as life jackets, personal flotation devices and rescue tools create a safe pool environment.

For pool parties where you know it might be too hard to supervise the pool, you can also hire a professional lifeguard through www.lifeguards2u.com

For more information about drowning prevention, check out our website.

Check out these community events!

Its Spring Break this coming week which means time to get outside and check out some of the active and healthy things happening in our community!

Healthy Food Event
Saturday, 12 April 2014 @ 11:00am
Location : Clark County Amphitheater, 500 S. Grand Central Pkwy, Las Vegas
Announcing the first of its kind Health Food Fair of Las Vegas! Chefs will present healthy but delicious versions of your favorite foods. Fitness demonstrations will help you rev up your energy. Phil Flowers will provide musical entertainment and there will be vendor samples, information and products dealing with a healthier lifestyle. The Las Vegas Alumnae Chapter of Delta Sigma Theta Sorority has adopted this event to promote healthier living in the Las Vegas community. Rosie’s Wish CDC & Life Skills and Skillets are nonprofit organizations that teach life skills for people of all ages who suffer from diabetes, and for prevention of diseases, such as obesity, through healthy cooking and eating habits. Nutritional advice is combined with personalized movement information to heal the body. General tickets are $5 and $3 for seniors and military with ID. Children under 5 are free. For information, contact Chef Ronald Torres, 702-771-3232 or email lifeskills02@hotmail.com.

Henderson Stroll ‘n Roll
Along Paseo Verde Parkway from Henderson Multigenerational Center to Valle Verde Drive
Saturday, April 12  10am-2pm ~ Free Admission
This street fair gives our residents the opportunity to bike, walk, run or roll on car-free streets and enjoy music, demonstrations, free fitness classes, family activities and a variety of food trucks.

Healthy Kids Day at the YMCA
Saturday, 26 April 2014 @ 10:00am
Location : Bill and Lillie Heinrich YMCA  4141 Meadows Ln, Las Vegas, NV 89107
Summer is the time for kids to get up, get out and grow. But for some kids, exposure to activities that stimulate the body and mind ends with the school year. In fact, research shows that kids are prone to gain more weight and fall behind in studies. On April 26, the Y will celebrate Healthy Kids Day®, our national initiative to improve the health and well-being of kids. Over 1,500 Ys across the country are taking part in Healthy Kids Day, holding free community events that are open to all kids and families and filled with fun, active play and educational opportunities. For more Info Call: (702) 877-9622

Girls On The Run 5K
Sunday, 27 April 2014  @ 9:00am
Location : Kellogg Zaher sports complex; 7901 W. Washington Ave, Las Vegas NV 89128
Come run with us!  Registration/ Info: www.girlsOnTheRunLV.org

Henderson Trails contest
April 1-May 31~Free to Participate
From family-friendly to challenging, Henderson offers over 184 miles of trails to explore by bike or by foot. During the months of April and May, take a “selfie” in front of any of trail signage, including trailheads, kiosks and interpretive signs. Send it to BikeHenderson@cityofhenderson.com for a chance to win a beach cruiser and other prizes. A list of trails, maps and complete rules are available at BikeHenderson.org.

Check out the Activity Schedule for City of North Las Vegas, Parks and Recreation Department

To find a park in your neighborhood check out our places to play.

How to keep track of your calories ?

The American Council on Fitness offers some great advice when it comes to keeping track of your calories.

They suggest keeping a food journal or a food log or diary. It is a record of everything that you eat and drink during a 24 hour period. A growing amount of research has shown that people who keep a food journal are the ones who lose the most weight and keep it off the longest.

Record everything that you eat and drink. Not only do your main meals matter, but your drinks, snacks, and nibbles do too. The handful of crackers while packing the kids’ lunches, the cookie from the break room at work, and that drink after dinner can all add up in a big way. When you keep track of every bite and sip, you become more aware of calories that sneak in throughout your day.

Be as specific as possible. Include whether foods were part of a meal or snack, the time it was eaten, how it was cooked, and if anything was added (such as dressings, condiments, salt, etc). Record food and drinks right after consumption so that you don’t forget the details.

Include amounts or serving sizes. Most of us overestimate serving sizes. Pay attention to how much food is actually in a serving and record how much you are eating.

Pay attention to your hunger level. Record your hunger level before eating (0= not hungry at all, 10= starving). This can help you learn if you are eating because you are hungry or for other reasons such as boredom, happiness, or anger.Describe your mood or thoughts before eating or drinking. Pay attention to how you feel as you are eating. Are you rewarding or punishing yourself with food? Are you feeling shame or guilt? Write these thoughts down as you become aware of them.

Make recording food intake a daily habit. If you can’t track your food intake every day, do it on most days of the week and especially on days that you are prone to over-eating or making less healthy food choices.

Choose the format that fits your lifestyle. Your food journal can be kept in a notebook, a computer spreadsheet, on a website, or by using a phone App. Several of the internet programs have a large database of foods to choose from so that you may easily keep track of calories and other nutritional information.

Find an accountability partner. It is helpful to find someone with whom you can “check-in” on a regular basis. Choose a supportive, non-judgmental friend, family member, co-worker, health coach, personal trainer, etc.

Check out online resources and apps. Many online programs and apps are available to help make food journaling easier. For example, the USDA’s Supertracker offers one tool to try. Do an internet search for others that you might like.

Feeling overwhelmed? If the thought of keeping a food journal seems impossible to you, try breaking it up into small pieces. Start by recording your basic food intake for a few days. Once you have mastered this, start paying attention to how many servings you eat. Add more details to your journal as you become more comfortable with the process.

Today is National Walking Day!

Today is National Walking Day, a perfect time to encourage everyone to get up and get moving. Engaging in physical activity is one of the most important things people of all ages can do to improve their health. One of the best ways to be active is walking. Get out and take a walk today!

 To check out the Surgeon General’s Every Body Walk Initiative click here  

Eating fewer calories key to weight management

Food is meant to be enjoyed, but eating less is the key to weight management and disease prevention. One way to accomplish this is by eating the foods you enjoy while being mindful of portion sizes and total calories. Eating should be pleasurable, but it is important to be aware of how much food we eat every day. A key step to maintaining a healthy lifestyle is to choose to eat less.

Some simple and practical ways to eat fewer calories while savoring and enjoying in your food:

Be mindful of your daily calorie intake. How do you know if you are eating less if we don’t know exactly how many calories we should be eating in the first place. To find out how many calories you need go here http://www.mayoclinic.org/calorie-calculator/itt-20084939

Avoid oversized portions by using smaller plates, bowls and glasses. The standard 10-inch plate may be too large for you. Switch to 8-inch or appetizer-sized plates and you will automatically portion and eat less without feeling deprived. Pile your plate with nutrient-dense, lower-calorie foods like vegetables, fruits, whole grains and lean protein foods like beans, seafood, lean meat and poultry.

Get into the kitchen and stay in charge of what you’re eating. Cooking more often at home not only allows you to balance what’s on your plate, but also enables you to choose healthier fats, less sodium and increase the fiber in your diet while balancing the amount of calories you eat. Then, when you eat out, you’ll be more apt to recognize healthy portion sizes based on your experiences at home.
Watch out for liquid calories. The calories in fruit juices and drinks with added sugar, sports drinks, sugar-laden coffee beverages and soft drinks can add up fast. Also, think before you drink alcoholic beverages as they have calories too.

Log it. Food logging can be a great tool for keeping track of the foods you eat and ensuring you stay in your calorie limit. By having awareness of everything you eat and drink, you’ll be more apt to stick within your healthy calorie range. Write down what you’re eating throughout the day so that it’s not such a big task to tackle at one

Move More Miles Walk

On Saturday come join us at the Move More Miles Walk at Craig Ranch Regional Park!  It is free to participate and a great way to get out and enjoy some physical activity. There will be prizes, booths and lots of fun!

Move More Miles Walk
Saturday, March 22, 2014
8:00am- 11:00am
Registration begins at 7:30am
Craig Ranch Regional Park
628 W. Craig Rd
North Las Vegas, NV
89032

Easy ways to eat healthier

When your daily eating includes foods like vegetables, fruits, whole grains, lean meats, poultry, fish, eggs, fat-free or low-fat dairy in the appropriate amounts, you are able to get many of the nutrients your body needs, all with relatively low amounts of calories.

Here are some practical ways to add nutrient-rich foods and beverages to your daily diet:

•Make oatmeal creamier by using fat-free milk instead of water. Mix in some raisins, dried cranberries, cherries or blueberries, too.
•Make sandwiches on whole-grain bread, such as whole wheat or whole rye. Add slices of avocado, tomato or cucumber to lean roast beef, ham, turkey or chicken.
•When eating out, look for nutrient-rich choices, such as entrée salads with grilled seafood and low-calorie dressing, baked potatoes topped with salsa, grilled vegetables and reduced-fat cheese and yogurt parfaits made with strawberries and blueberries.
•Drink nutrient-rich, low-sugar beverages such as low-fat or fat-free milk or 100-percent fruit juice.
•Top foods with chopped nuts or reduced-fat sharp cheddar to get crunch, flavor and nutrients from the first bite.
•Spend a few minutes to cut and bag vegetables so they are in easy reach of every family member: some ready-to-eat favorites include red, green or yellow peppers, broccoli or cauliflower flowerets, carrots, celery sticks, cucumbers, snap peas or radishes.
•Serve meals that pack multiple nutrient-rich foods into one dish, such as hearty, broth-based soups that are full of colorful vegetables, beans and lean meat. Make chili with a dollop of low-fat yogurt. Serve these with whole-grain breads or rolls.
•For dessert, enjoy a tropical treat by blending mango, plain low-fat milk, ice and a splash of pineapple juice

Filling your plate with these nutritent rich foods is a simple way to incorporate healthy eating into your life.

Eating Togeher As a Family

We are celebrating National Nutrition Month by highlighting the importance of healthy eating. One of the best ways you can promote healthy eating is by eating dinner together as a family. Make mealtime a family time. If you can get together for meals as a family even a few times a week, family meals mean healthier eating – and more. Family meals promote healthier eating like – more fruits, vegetables and fiber; less fried food; and often fewer calories.

And family meals do much more than put healthy food on the table. Beyond preparing the meal itself, we sometimes forget that mealtimes offer time to talk, listen and build family relationships. And it’s a chance for parents to be good role models for healthful eating. Some ideas for adding family meals to your schedule:

Start slowly. However many meals you eat as a family now, add one more to your weekly schedule. If school nights are too hectic for a family dinner, make it a leisurely weekend breakfast or lunch. After a few weeks, add another family meal to your schedule.

Plan tasty menus together. Putting together a family meal does not have to be complicated or time-consuming. Let every member of the family choose a favorite item and build simple, delicious meals around them. Even small children can pick a main dish like tacos or pasta, a vegetable like a green salad or cooked carrots and sliced apples or fruit salad for dessert.

Set the right mood. Food is just one important part of mealtime. Your table setting can improve the mealtime mood with very little expense: a candle, colored napkins and wipe-clean plastic tablemats for children.

Talk! The conversations families have while eating together have a huge impact, as you share experiences and ideas, and pass along family values. Pick topics that are positive and allow everyone to talk. Even toddlers like to discuss topics like ‘What is your favorite color?’ or ‘What made you laugh today?’

Turn off the TV, phones and anything else that makes noise. They create distractions that can throw off any family’s mealtime routine. Declare mealtime a TV- and phone-free zone, except for emergencies, of course. Instead, put on some background music, played at low volume, to add a relaxing atmosphere.”

Is a high protein diet good for me?

Many Americans follow popular diets, such as the Zone, Protein Power, Sugar Busters and Stillman diets. These high protein diet plans restrict healthful foods that provide essential nutrients and don’t provide the variety of foods needed to adequately meet nutritional needs. People who stay on these diets very long may not get enough vitamins and minerals and face other potential health risks.

These diets can cause a quick drop in weight because eliminating carbohydrates causes a loss of body fluids. Lowering carbohydrate intake also prevents the body from completely burning fat. In the diets that are also high in protein, substances called ketones are formed and released into the bloodstream, a condition called ketosis. It makes dieting easier because it lowers appetite and may cause nausea.

But these diets have other effects besides inducing quick weight loss. Most Americans already eat more protein than their bodies need. And eating too much protein can increase health risks. High-protein animal foods are usually also high in saturated fat. Eating large amounts of high-fat foods for a sustained period raises the risk of coronary heart disease, diabetes, stroke and several types of cancer. People who can’t use excess protein effectively may be at higher risk of kidney and liver disorders, and osteoporosis.

The best way to lose weight is through a healthy diet that includes a variety of foods and is rich in fresh fruits and vegetables along with regular physical activity can help most people manage and maintain weight loss for both cardiovascular health and appearance.

Movie Munchies

Chances are the last time you went to the movies; you bought something from the concession stand. Maybe you got a small popcorn and a small drink, or a box of Reese’s Pieces and a lemonade. Did you realize that both of those snacks pack over 600 calories each? Here are some tips to help you make movie night more figure friendly.

Cheaper by the Dozen? How many times have you been told by a concession stand worker that for a dollar more, you can get large popcorn or a super‐sized soda? That might be true, but you will also double or even triple the calories, resist the urge!

Re‐think your drink. Opt for diet soda instead of a regular or super‐sized, super‐sugary soda or Slurpee. Or, share a drink with someone…purchase one drink and ask for two cups.

Share a snack. If you want candy or popcorn, share it with someone. Your sweet tooth is satisfied, and you cut back on the calories.

Don’t have a meltdown! Instead of asking for extra melted butter on your popcorn, request no butter at all. Doing this will save you lots of calories.
 

Do I need it? Ask yourself if you really need a snack or if its something you can skip?

Remember lots of these foods are available at more places than just the movies, so be sure to apply your calorie saving tips the next time you’re at the game, carnival, play, or fair!