How Can I prevent injuries?

Start slow. If you are just starting out being active don’t over do it. Don’t expect to accomplish all your goals in one session or week. Gradually build up your endurance and work towards increasing your speed and time. Training for a marathon doesn’t start with running 26 miles.  
Use proper safety equipment for you activity. If you are riding a bike: wear a helmet, if you are playing soccer: use shin guards. If you are planning to run or walk, be sure to have a proper pair of running shoes.
Drink plenty of fluids. Being hydrated begins long before you start a work out. Hydrate even as early as the day before, during the day and after your workout.  Drink even if you don’t think you are thirsty.
Exercise should not be a painful thing to do. It may not always feel comfortable and  soreness is a common thing but it shouldn’t cause intense pain. If you are experiencing dizziness, chest pain, trouble breathing, nausea etc. then stop your activity. Don’t push it, take a break.

Local Trails Day Event…

National Trails Day
Saturday, Oct. 3
9:00 a.m.-1:00 p.m.
Promenade at the Pavilion - 200 S. Green Valley Pkwy. Henderson
Free to attend
For more info and a schedule of the day’s events go to:


Squeeze it in?

There are countless ways to make exercise part of your daily life’s activities. Check out this website to see what two moms are doing to make every opportunity count when it comes to being active.



How can I make my own 100 calorie packs?

Those packages of 100 calorie snacks are convenient and help keep our portions in check, but they usually cost more than their large economical single package counterpart. Rather than spend extra money on portion control, why not spend a little extra effort? Buy the larger package along with a box of snack size bags, and portion them out when you get home. Here are some ideas:
½ cup dried apricot halves, unsweetened
1 cup dry Cheerios cereal
1 large orange (optional: peel and section before packing for convenience later)
full cracker sheets (or 6 pieces) of graham crackers
2 fig cookies
3 tbsp. raisins or 3 pieces of cheddar cheese the size of regular dice (3/4 oz)
4 large tortilla chips
5 Triscuit crackers
6 pieces of celery with 1 tbsp. peanut butter
7 pita chips with 1 tbsp. hummus
9 animal crackers
10 broccoli florets with 2 tbsp. reduced fat ranch dressing
11 Sun Chips
12 Hot Cheetos
14 almonds or 14 strawberries or 14 extra large black olives
18 Cheez-it crackers or 18 mini pretzels
24 baby carrots (or 9 baby carrots with 2 tbsp. reduced fat ranch dressing)
28 grapes or 28 dark chocolate M&Ms

What are your favorite 100 calorie snacks? Share them with us—we’d love to hear from you!

How can I learn about eating better without having to spend money to do it?

The health district offers FREE online nutrition programs for kids and adults.  These programs are a great way to learn about ways to eat better and incorporate more fruits and veggies into your diet.

The Nutrition Challenge is an online tool to help adults eat healthier by encouraging participants to eat more fruits and vegetables. You will be able to track your progress throughout the 8-week program and qualify for prizes. Each week you will be provided with helpful tips such as: how to read a nutrition label, healthy recipes that incorporate fruits and vegetables, tips to help you choose healthy snacks and how to eat better with your family. Sign up at

The Kids Challenge is a free online program especially for children ages 6-12.  The program is designed to help kids eat more fruits and vegetables and be physically active each day. 
This online game serves as a tracker to track minutes of daily physical activity and servings of fruits and vegetables. Kids  will receive tips about healthy eating and why it is important to be active. The “Tip Box” contains tips, recipes, and links to online health-related games. The goal of the Kids Challenge program is to get participants to log at least 60 minutes of physical activity and eat 6 servings of fruits and vegetables a day. To sign up go to


I have movie munchies. How can I enjoy my show but snack healthier?

Going to the movies this holiday weekend? Chances are you will buy snacks for your show; popocorn, soad and Reese’s Pieces perhaps.  Did you realize that these snacks could pack enough calories to be a meal?  Here is the low down on some of your favorite movie theater munchies and some tips to help you make movie night more figure friendly. 

Candy                                                                                                                                    Twizzlers (6oz.)   600 Calories
Reese’s Pieces (8 oz.)  1200 calories
Junior Mints (3oz.)   362 calories
Skittles (6.75 oz.)   776 calories
M & M’s Peanut (5.3 oz.)  762 calories
Raisinets (3.5 oz.)   380 calories
Milk Dud (3 oz.)    340 calories
Starbursts (24 pieces)   480 calories

Drink                                                                                                                                        Soda (18oz.)   218 calories
Soda (44oz.)   534 calories
Soda (32oz.)   388 calories
Lemonade (32 oz.)   440 calories

Small buttered (5 cups)  470 calories
Medium buttered (11 cups) 900 calories
Large buttered (20 cups) 1640 calories

Tips for a Lower Calorie Movie Experience:
 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. Choose water!  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.