Healthier Meat choices!

It is BBQ season and grilling is in the air! Check out Mary Wilson, RD and her tips on healthier meat choices at the grocery store.

3 cardio machine tips to keep in mind:

1.Look up when on the treadmill. Avoid looking down while running on a treadmill. You may end up tripping or straining your neck. Focus your eyes on something at eye level like the display monitor.

2. Avoid leaning on the handlebars of the stair climber or elliptical machine. Stand with your chest high and your head and spine aligned. If you are on a machine with handles, hold them so your hands are below shoulder level. 

3. Use foot straps when cycling. This will help you push and pull the pedals properly. Your lower body really can benefit from the pulling up on the pedals motion. When you are pushing with your left foot, your right should be pulling up. 


Buy fruits and veggies you like!

You have determined that you need to start eating healthier and you know that means more fruits and veggies….but how? Many times before you have made this pact with yourself to start eating better but for whatever reason it never quite happened. What can you do different this time around?  Here are a few simple ideas:
1.       Buy fruits and veggies. If they are not in your fridge or pantry there is no way they can make it to your mouth. The first step to eating right is having the right tools.  Those tools are fruits and veggies.  Put them in your shopping cart. Buy them when you go out to eat. Select items that incorporate fruits and veggies. Choose a salad. Add extra  veggie toppings. Substitute for the cup of fruit. If you buy it, you are more likely to eat it.

2.       Buy what you like.  Select fruits or veggies that you like to eat, not ones that you think you should eat. If you don’t like blueberries but you buy them because you heard they are super healthy, you will most likely not eat them or hate every bite. There are so many varieties of fruits and veggies so buy the ones you like because you will enjoy eating them.

3.       Have a plan. Fruits and veggies are not going to automatically make their way into your lunch sack or dinner plans. Plan for when you can use them and how. Add them to your lunch, make a  fruit smoothie in the morning, add veggies to your pizza or sandwhich.  There are so many ways to incorporate them into your day!
Sometimes we feel if we’ve not eaten a whole garden that day, then we have not eaten healthy.  Which is unrealistic and untrue. Give yourself some credit! If you even ate one more fruit or veggie that day than you normally would have; feel good about that! Buy what you like and make a plan and then count it as a success when you have followed through!

To learn more about how to incorporate fruit and veggies in your diet check out our Nutrition Challenge at

Where are my big results?!

Perhaps you have been waking up early to fit in your morning walk for the past few weeks. You are feeling great about your effort and anticipate seeing real results this time. You are excited to jump on the scale and see your progress!  You anticipate all your hard work paying off in pounds shed but after seeing the scale you quickly become discouraged seeing that the scale has not budged very much. Do not  despair! Keep in mind that you do loose fat during the first few weeks of working out but that you are also building muscle at the same time. Especially if you are doing any strength training exercises. The lean stuff is more dense and takes us less space than fat so you will probably lose inches before you drop weight. Try measuring your progress instead of weighing yourself. Every week record the circumference of your waist, hips, and chest. Seeing those digits go down will keep you motivated and show you that your hard work does pay off!

Help our kids eat healthy in school!
Cute kids are asking Congress for healthy foods in school. \
Your efforts are working! But we need another big push to improve school lunch for next year! Please contact Senator Reid again and urge him to support the Child Nutrtion Reauthorization Act (Healthy, Hunger-Free Kids Act) 

Email him at or call him at 1-866-SEN-REID

Healthy, Hunger -Free Kids Act of 2010

We’ve heard from a couple of our national partners who have indicated that our advocacy efforts in Nevada directed towards Senator Reid on the Childhood Nutrition Reauthorization seem to be making an impact. However, while they seem to be making an impact, the Childhood Nutrition Reauthorization bill is still yet to be scheduled for debate in the Senate, so we need to keep up our efforts!
Please consider contacting the Senator about the Healthy, Hunger- free Act of 2010 to tell him that you support healthy school lunch and you feel childhood obesity is important to Nevadans! Don’t forget to ask your family, friends and colleagues to consider contacting him as well.

To Call: 1-866-SEN-REID (1-866-736-7343)
To (Or go to and click on ‘Contact’)
To Mail: Senator Harry Reid; 528 Hart Senate Office Building
Washington, DC 20510

A Safer Pool or Hot Tub Begins Here!

As you get ready for your pool party and BBQs this holiday weekend, keep in mind the importance of safety in and around your pool!

Jointly developed by the American Red Cross and the National Swimming Pool Foundation, Home Pool Essentials: Maintenance and Safety teaches home pool owners the basics of pool and hot tub maintenance along with strategies for creating a safer environment.
For only $19.95, you receive 6 months of access to the online course, a printable resource guide and a record of completion.In about 2 hours, this course provides information to help make pool and hot tub care easier for home owners as well as steps to help prevent, plan for and respond to emergencies in and around the home pool.
The Southern Nevada Health District would like to provide you with a 10% discount off the registration price.  Register today at and use discount code HW3A7732.