It’s back….10 in 10!

The 10 in 10 Challenge is a free online program designed to help you lose 10 pounds in 10 weeks. The challenge is simple…lose 10 pounds in 10 weeks by cutting out 250 calories from foods and by burning 250 calories through physical activity each day.

Each week you’ll receive an email with simple food swaps and activity ideas to help you reach your goal. Many ideas are offered, but you choose which activities and food swaps you will make to reach that magic 500 number. Sign up for the 10 in 10 here http://www.gethealthyclarkcounty.org/wlc/en/index.php

If you are already a member of one of our programs you can just log in instead of sign up.

Ways to make your New Year resolutions stick!

It’s the New Year and it’s easy to start off strong with our goals but in the back of our mind we are really wondering how long we can keep this up? Here are some quick tips to turn your New Year motivation into lifelong habits.

  1. Choose the right activity for you. Not everybody enjoys the same types of activities. It’s okay if you don’t like running or lifting weights, those are not the only ways to be active. Some people like to take classes; others like to do activity on their own. The main thing is to figure out what you like to do and do that activity!
  2. Choose the right time to be active. Some of us are naturally morning people and we enjoy getting up and going for a morning walk. But that doesn’t work for everyone. Others might like to work out as a way to unwind in the evening. Choosing the time of day that works best for you can make all the difference as to whether or not you are active that day.
  3. Have a routine and stick to it. Join a class that meets weekly, make plans to exercise with a friend, figure out something that you can do on a regular basis and stick to it! It only takes 21 days to develop a habit so attempt to be active 21 days. Before long it will just be part of your daily routine.
  4. Include your friends. Adding socialization to exercise can always make it more fun. People count on you to be there so you feel less inclined to skip out.
  5. Keep a record. Research shows that self-monitoring is a key to maintaining our goals. Keep track of your activity in different ways, like miles or steps walked, laps swam or days consistent in being active.  Join the Walk Around N V and track your steps or miles. 

With these tips hopefully at the end of February you won’t already be thinking about next year’s resolutions!

Quit Smoking for the new year

Many people use the new year as a way to make changes to their life by starting or stopping certain habits. Among the popular changes is the desire to quit smoking. Often times quitting smoking is a resolution we have for ourselves or one we wished our loved ones would choose. It is a hard habit to break and not something that is easy to do on your own.  But there are resources available to help you or a family member quit smoking.  In order to give yourself the highest chance of success take advantage of these resources.

The Best Way to Quit - Get Help!

The most effective and long term approach to break nicotine dependence is to get professional help in creating your individual strategy to quit smoking.

Nevada Tobacco Users’ Helpline

Call 1-800-QUIT NOW to start the process today.The Nevada Tobacco Users’ Helpline (Helpline), a division of the University Of Nevada School Of Medicine, Department of Psychiatry, provides free and confidential telephone-based counseling for Nevada residents who want to address their tobacco use.

The Helpline provides three levels of service, including providing information about quitting and other Helpline services (Level I); a self-help and education service with a one-time telephone-based counseling session (Level II); and an intensive 1+ year of nicotine dependence telephone-based counseling treatment (Level III).

The Helpline also provides an individualized quit plan, education group therapy and a medication assistance program.

Nevada Tobacco Users’ Helpline
6375 W. Charleston Blvd., Suite A-100
Las Vegas, NV 89146
www.livingtobaccofree.com 

Develop a Plan

It is important to identify and write down your smoking triggers and the strategies you will use to cope with them before you actually quit.

Triggers may include:

  • Drinking alcohol or coffee
  • The “after dinner” cigarette
  • Talking on the phone
  • Driving
  • Study-breaks or socializing with other smokers
  • Stress
  • Negative or positive emotions
  • Waiting or boredom

Tips to Manage Your Triggers

  1. Avoid the situation: drink a soda instead of coffee, only go to non-smoking restaurants and bars, run errands during breaks, leave the room when others are smoking.
  2. Change your smoking routine: buy a brand you don’t like, put rubber bands around your pack to make you think about what you are doing.
  3. Substitute for the cigarette: keep something in your free hand, chew gum or hard candy, take a walk, call a friend.
The perfect resolution to keep you motivated!

It is the New Year! Our favorite time of year when everyone is motivated to get healthy and make changes. We all know this surge of motivation doesn’t last as long as we all hope. So instead of making some ambiguous goal related to working out, set a specific goal, one that you can work towards every day. Set the kind of goal that takes commitment, that once accomplished will leave you feeling like you have successfully done something great!

Set a goal to complete a race! Whether you walk or run a 5K or a 10K….a race is the perfect kind of goal that will keep you motivated to be active far longer than the normal new year’s surge. Perhaps you don’t know where to start with this goal. Don’t worry we have a plan all prepared for you to go from the Couch to the 5K finish line in 8-weeks. This program will ease you into running gradually until you can jog for 30 consecutive minutes. Check out the schedule for the 5K at this link http://www.gethealthyclarkcounty.org/pdf/5k-training-program.pdf

Maybe you are looking for something bigger to tackle. How about a 10K instead? This program assumes that you can walk at a brisk pace for at least 60 minutes. Stick with the program and don’t try to do more than is listed each week, even if you feel you can. Check out our 10K program at this link http://www.gethealthyclarkcounty.org/pdf/10k-training-program.pdf

Experts weigh in on recent study

A new study released this week received a lot of coverage because it claimed that people who are moderately heavy up to 30 lbs above normal have a slightly lower risk (6%) of premature death than those at a normal weight.

USA TODAY interviewed two leading public health experts:  Dr. Thomas Frieden, director of the Centers for Disease Control and Prevention, and Dr. Walter Willett, chair of the nutrition department at the Harvard School of Public Health to get their insights about this new study and its claims. The full article can be found at this link http://usat.ly/Unubl8 but we pulled out a few highlights from the interviews below.

Q: Do you think being a few pounds to 30 pounds over a normal weight is hazardous to your health?

Frieden: “Yes, I think that increased weight carries a number of health risks, but not all weight is the same. If you work out and build muscle mass, you may increase weight and that’s healthy. The study that came out this week was about death rates, it didn’t cover type 2 diabetes and other health risks, which we know increase with weight.”

Q: Why do you think the research found that those who are overweight are at a slightly lower risk of early death?

Willett: “The most serious problem in the paper is that the normal-weight group included a mix of lean and active people, heavy smokers, patients with cancer (and) other conditions that cause weight loss, and frail elderly people who had lost weight due to rapidly declining health. Because the overweight and obese groups were compared to this mix of healthy and ill persons who have a very high risk of death, this led to the false conclusions that being overweight is beneficial and that grade 1 (moderate) obesity carries no extra risk. The new statistics are completely misleading for anyone interested in knowing about their optimal weight. … The paper is a pile of rubbish.”

Q: What is your advice to people who are 60 or more pounds overweight?

Frieden: “Take one step at a time. You can’t run before you walk. Start by walking. Have reasonable goals of being more physically active and eating a healthier diet. It’s not easy to make changes — that’s why it’s so important that you make changes you can stick with. Most people can’t stick with a regimen they hate.”

It would be nice to wake up one morning and have someone tell you that the extra weight put on during the holidays doesn’t matter but that doesn’t seem to be the case. But the good news is the Get Healthy Clark County website has plenty of resources to help you achieve your goals of losing weight and becoming healthier. We are always updating and adding things to our website and we have some great things planned for 2013!  www.gethealthyclarkcounty.org