A few healthy tips….
  • Alternating bouts of high- intensity and low-intensity cardio make for a better workout. Try and walk/jog regiment of 30 sec run and then one minute walk.
  • The more muscle you have the more fat you can burn. Using dumbbells activates more muscle fibers than machines. So pick up those dumbbells and SLOWLY lift those weights vs normal speed for a increased strength gain.
  • If you are trying to fit in more fruits into your diet and you have the option of drinking  juice or eating the actual fruit. Eat the fruit. It is likely to have less sugar and provide more fiber and keep you full faster.
  • Watch less and you burn more! Turning off the TV will cause you to burn more calories than you normally do in the day because you are not being sedentary. 
2010 Dietary Guidelines released

The 2010 Dietary Guidelines are the evidence based nutiriton guidance from the federal government to promote health and reduce the risk of chronic diseases, and reduce the prevalence of overweight and obesity through improved nutrition and physical activity.
Because more than one-third of children and more than two-thirds of adults in the United States are overweight or obese, the 7th edition of Dietary Guidelines for Americans places stronger emphasis on reducing calorie consumption and increasing physical activity.
The new 2010 Dietary Guidelines for Americans focus on balancing calories with physical activity, and encourage Americans to consume more healthy foods like vegetables, fruits, whole grains, fat-free and low-fat dairy products, and seafood, and to consume less sodium, saturated and trans fats, added sugars, and refined grains.
More consumer-friendly advice and tools, including a next generation Food Pyramid, will be released by USDA and HHS in the coming months. Below is a preview of some of the tips that will be provided to help consumers translate the Dietary Guidelines into their everyday lives:
• Enjoy your food, but eat less.
• Avoid oversized portions.
• Make half your plate fruits and vegetables.
• Switch to fat-free or low-fat (1%) milk.
• Compare sodium in foods like soup, bread, and frozen meals – and choose the foods with lower numbers.
• Drink water instead of sugary drinks.
The 2010 Dietary Guidelines is available at www.dietaryguidelines.gov.

Lose 10 lbs. in 10 weeks!

“I am going to get organized…I am going to spend more time with friends and family…I am going to lose weight…”

We have all made New Year’s resolutions before, and by about the 3rd week in January, we have forgotten about them, lost motivation, or given up!  Well if your New Year’s resolution was to drop a few pounds, you are in luck; the Southern Nevada Health District has created the 10 in 10 Challenge to help you lose 10 pounds in 10 weeks!

This program is not a diet, you don’t have to give up your favorite foods, eat foods you have never heard of, or work out for 5 hours a day!  The program is simple, simply reduce your caloric intake by 250 calories each day and increase your activity level by 250 calories each day. 

The 10 in 10 Challenge will provide you with a list of options to make food swaps that will save you calories throughout the day.  And it will also give you ways to burn off 250 calories each day.

The program is designed to let people make their own choices so if you already know you can’t give up your latte every morning that’s OK.  We’re going to give you ways to make food swaps throughout the day that will still get you to that 250 calorie deficit.  Combined with some daily activity and modifications to the foods that you normally eat, we will get you eating healthy in no time.

The challenge begins on February 7, 2010.  It is FREE and open to anyone.  Sign up today at www.gethealthyclarkcounty.org!!!