HAPPY THANKSGIVING!! We hope everyone has a happy and healthy holiday!
It’s 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. 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. The healthy pantry list includes items to have on hand so you can make a healthy meal anytime.
Make a list: Make your shopping trip more efficient by making a list of what you need. A list will help you avoid impulse buying too. 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.
Shop the perimeter: Most often the fresh produce, dairy, 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. Watch our grocery store tour videos for tips on buying meat, dairy, produce and grains.
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 vegetables deepest in color; the dark color means higher concentrations of antioxidant vitamins.
Don’t dismiss frozen produce: Most frozen fruits and vegetables contain as many nutrients as fresh produce.
Join the Nutrition Challenge: This free 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, access healthy recipes and be eligible for prizes.
Eating right doesn’t have to be complicated — simply begin to incorporate a healthy eating plan into your daily routine. These recommendations from the Dietary Guidelines for Americans can help get you started.
•Emphasize fruit, vegetables, whole grains and low-fat or fat-free milk and milk products.
•Include lean meats, poultry, fish, beans, eggs and nuts.
•Make sure your diet is low in saturated fats, trans fats, cholesterol, salt (sodium) and added sugars.
Make Your Calories Count
Think nutrient-rich rather than “good” or “bad” foods. The majority of your food choices should be packed with vitamins, minerals, fiber and other nutrients, and lower in calories. Making smart food choices can help you stay healthy, manage your weight and be physically active.
Focus on Variety
Eat a variety of foods from all the food groups to get the nutrients your body needs. Fruits and vegetables can be fresh, frozen or canned. Eat more dark green vegetables such as leafy greens and broccoli and orange vegetables including carrots and sweet potatoes. Vary your protein choices with more fish, beans and peas. Eat at least three ounces of whole-grain cereals, breads, crackers, rice or pasta every day.
Know Your Fats
Look for foods low in saturated fats, trans fats and cholesterol to help reduce your risk of heart disease. Most of the fats you eat should be monounsaturated and polyunsaturated fats. Check the Nutrition Facts panel on food labels for total fat and saturated fat.
November is National Diabetes Month. If you have just been diagnosed with diabetes, you have been living with diabetes for a while, or know someone who has, diabetes education and support are important to help you stay healthy. Diabetes education is needed throughout your lifetime, not just at diagnosis. Learning to manage your diabetes from the start can help you have fewer health problems from diabetes later.
Having a network of support can help you better cope with the day-to-day demands of living with diabetes. Check out our resources for diabetes education on our website. Including our Diabetes Resource Directory.
Check out our Road to Diabetes Prevention program. It is a free 6-session online program that may help you reduce the risk of developing type 2 diabetes by learning your risk factors and making simple lifestyle changes.
Fall celebrations like Halloween and Harvest Day are fun times for children, who can dress up in costumes and enjoy parties. Check out these tips to help make the festivities fun and safe for everyone.
H-Hold a flashlight while trick-or-treating to help you see and others see you. WALK and don’t run from house to house.
A-Always test make-up in a small area first. Remove it before bedtime to prevent possible skin and eye irritation.
L-Look both ways before crossing the street. Use crosswalks wherever possible.
L-Lower your risk for serious eye injury by not wearing decorative contact lenses.
O-Only walk on sidewalks whenever possible, or on the far edge of the road facing traffic to stay safe.
W-Wear well-fitting masks, costumes, and shoes to avoid blocked vision, trips, and falls.
E-Eat only factory-wrapped treats. Avoid eating homemade treats made by strangers.
E-Enter homes only if you’re with a trusted adult. Only visit well-lit houses. Never accept rides from strangers.
N- Never walk near lit candles or luminaries. Be sure to wear flame-resistant costumes.
Bring your family or friends and come join us for Get Outdoors Nevada Day Saturday Oct 24th from 9am - 2pm at Sunset Park! Our Get Healthy Staff will be participating in this annual event that promotes trails and physical activity in our great valley. Celebrate all that you love about Nevada’s outdoor spaces at a free, fun and family-friendly event highlighting the best of being outdoors. From basic park and picnic fun, to activities and rock climbing, to outfitters and organizations featuring the latest in recreation opportunities, Get Outdoors Nevada Day is a great day out for the entire family. Let’s celebrate together as we Enjoy, Value and Protect Southern Nevada’s incredible outdoor playground.
Get Outdoors Nevada Day
October 24th~ 9am- 2pm
2601 E Sunset Rd
Las Vegas, NV 89120
Admission is FREE
The holiday season is almost here, and we all know what that means—temptation! From the parties to the shopping, it’s easy to take a break from your healthy habits. The Get Healthy Holiday Challenge, a free online program, can help you adopt new healthy behaviors during the holiday season. The program provides weekly tips, recipes, an interactive blog, prizes and more! It’s easy, fun and free… so sign up today at GetHealthyClarkCounty.org Encourage your friends, family and co-workers to join! Challenge begins Oct 12 so get signed up today!
Physical activity is one of the most important things Americans can do to improve their health. And Walking is an easy way to get moving! We are pleased to announce the release of Step It Up! The Surgeon General’s Call to Action to Promote Walking and Walkable Communities.
•Only half of American adults get enough physical activity to reduce the risk of chronic disease, the leading cause of death in the United States.
•Not sure how to be more active? Just walk! Walking’s an easy way to start & maintain a physically active lifestyle.
•The Surgeon General’s Call to Action to Promote Walking and Walkable Communities aims to increase walking across the United States by calling for access to safe and convenient places to walk and wheelchair roll for people of all ages and abilities.
•Add a little music to your walks! Listen to the Surgeon General’s Walking Playlist on Pandora.
Everyone can help make our community more walkable. To learn more ways to increase walking and the development of walkable communities everywhere visit www.surgeongeneral.gov.
We are celebrating Childhood Obesity Prevention month by promoting some great events or activities to help your family get active and eat better. Check out what is going on!
Healthy Kids Festival: Join us on September 26th at paradise park. Learn how to be healthy and active. A day full of fun and entertainment for the whole family with sport sign-up, live music and healthy food tastings. Children will dance, play soccer, see Zumba and Karate demonstrations and learn how to grow their own foods. Free registration and more info.
Get Outdoors Nevada Day: The annual celebration promotes trail use and outdoor recreation. It also includes informational exhibits, booths, basic bike maintenance checks and activities for all ages.
Farmers Markets: Living in the desert you may think there aren’t many places to get fresh grown produce. However, there are several farmers markets around the Valley providing residents with many opportunities to purchase locally/regionally grown produce. Check one out today!
Community Gardens: Community gardens are a great way to expand our access to fresh fruit and vegetables. Even if you don’t consider yourself a master gardener, you can harvest your own produce at school, in your backyard or around the community.
Community Calendar: We have compiled a great list of health events that are taking place in the valley. Check them out!