Breaking the barriers to eating breakfast

If breakfast is the most important meal of the day, why do so many skip it? By the time its morning it has been a long time since your body last had anything to eat or drink. Give your body a break and fuel up on breakfast before you start your morning activities.

Below are some resources to help overcome some of those barriers to not eating breakfast.

Don’t have time for breakfast:

Breakfast doesn’t have to be a big full course meal, grab something quick on the way out the door. Figure out what you’ll eat the night before and this will help take away the problem of trying to figure it out during the morning rush.

Breakfast on the go ideas:

-Yogurt. Add granola or fruit for texture
-Whole wheat toast with peanut butter
-Any kind of fruit
-Cheese stick and apple
-Just add water oatmeal bowls
-Hard boil eggs the night before

-Make waffles Sunday morning and freeze the leftovers. You can pop ‘em in the toaster for a homemade breakfast. Also, grocery stores sell frozen whole grain selections.

-Don’t forget cold cereal. We’re not talking about those covered with sugar, but the healthy variety. Items such as Wheaties and Cheerios are always good choices.

Not hungry in the morning:

Sometimes people are not hungry until a little bit later after they wake up. Waiting to eat until lunch can be a long time. Pack breakfast to take with you on the go or keep dried fruit, or wholegrain cereal bars at work

Tired of eating the same old thing:

Don’t be Traditional.  Breakfast doesn’t need to be “breakfast” foods.  Have a peanut butter and jelly sandwich, or cheese and crackers, dinner leftovers are always a good options too.Try whole-egg or egg white omelets, fresh or frozen veggies  make for great additions. Make a shake or a smoothie. Blend fruit and yogurt and then drink it in the car. Wrap up cold turkey and cheese, grab an apple and you’re on your way.

How to get started bike communting

Have you ever thought about getting to work another way besides taking your car? Maybe you have seen people riding their bikes to work and wondered how they switched from four wheels to two.
If you are thinking of biking to work here are some tips and resources to get you started.

Plan your route

•The route you drive to your destination is not usually the best route for biking. Often, the best biking route might be slightly longer but safer. Consider distance, traffic volume, road width, condition, and terrain when selecting a route.

•Do a test-run of your route. The weekends are a great time to test out and time your bike-to-work route and make adjustments if necessary.

•The RTC is working on linking bicycle facilities to transit service and providing bike routes along transit corridors. Check out the RTC’s  Bike Map Brochure and Neon To Nature to find bike lane and off street trails.

Combine Biking and Riding the Bus

•More and more transit systems are finding ways to accommodate bicyclists. All RTC vehicles serving the Las Vegas Valley are equipped with a bicycle rack that can accommodate up to two or three bikes and there is no additional cost to bring a bike along for a ride. This is a great way to shorten your bike commute. Learn how to use the online Transit Trip Planner and plan your route before you get to your bus stop.

•The RTC has great step by step instructions on how to use the bicycle racks on all RTC vehicles.

•Utilize the new RTC Ride Tracker mobile website to help you find the nearest bus stop and how long till the next bus arrives at your stop. The RTC new mobile website can be accessed via any internet enabled Smartphone, just type in on your smart phones web browser, click on the transit icon and you will have access to Ride Tracker.

Bike Commuting Resources:

Bike League
Bicycling Life
Bicycle Nevada

5 meals under 500 calories…Carl’s Jr.


Meal One
Chicken Tenders Kids Meal-180
Kids Size Natural-Cut Fries-240
Kids Size Light Lemonade-0
Total Calories-420

Meal Two
Big Hamburger-490
Small Diet Coke-0
Total Calories-490

Meal Three
Turkey Burger-490
Small Light Lemonade-5
Total Calories-495

Meal Four
4pc Chicken Stars-170
Natural-Cut Fries-240
Small Diet Coke-0
Total Calories-410

Meal Five
3pc Hand-Breaded Chicken Tenders-260
Sweet & Bold BBQ Dipping Sauce-70
Small Light Lemonade-5
Total Calories-335

To check out all the 500 calorie meal suggestions click here

Healthy Summer Snacks !

Summer is all about relaxing, having fun and going on vacation. Days are full of going to the park, swimming at the pool, going to movies, and taking road trips to the beach. All these adventures can be full of fun and unhealthy snacking! Summer should leave us with extra memories not extra pounds.
Active kids need snacks and so do adults. We get hungry between meals and often need a little something to tide us over to the next meal. If you think of snacks as our fourth meal (we’re not talking about taco bell!) it helps us to realize how important it is to serve and eat healthy snacks. Parents don’t let kids chow down on chips or ice cream for dinner so why would that be a good idea as a snack or mini-meal?!

A few tips to keep in mind:

Plan ahead. Packing snacks in small baggies ahead of time will make healthy snacks easy to grab. If you know you are going to buy a snack when you go out, include fruits or veggies in your breakfast or lunch meals.

It doesn’t have to be fresh. There are plenty of non-perishable healthy options like dried fruit, fruit cups, whole grain crackers, fruit leather.

Try healthy snacks more than once. Kids don’t always do well with food changes as first. But over time they will get used to the healthy snack changes.

Top 12 throw-in-your-bag snacks:

Baby Carrots
Cherry Tomatoes
Fruit cups or fruit pouches: Applesauce/ peaches/pears
Dried Fruit or dried fruit bar
Cheese sticks
Cereal Mix: Cheerios, Craisins, Chex, frosted mini wheats, pistachios
Multigrain crackers
Snap peas
PB and J sandwich
If you are not on the go try these kid friendly snacks recipes:

  • Cut the tops off of 4 oranges and hollow out the insides. Remove any seeds and combine fruit  in a blender including the juice. Blend. Set the rinds in the a muffin tin and fill with mixture. Drop a cherry or other berries inside the orange. Fill with mixture. Freeze for 2 or 3 hours. Soften for 5 minutes before serving.
  • OR Freeze fruit juice in a paper cups until slushy
  • Banana Popsicles. Peel bananas. Cut in half, widthwise and push a popsicle stick through one end. Spread peanut butter on bananas, roll in nuts or cereal. Wrap in waxed paper and freeze for 3 hours.
  • Freeze Fruit. Cut up fruit and spread on tray with wax paper. Freeze the fruit first and then take out and pack into a sealed containers and return to freezer.
    Yogurt Parfait. Vanilla or plain yogurt. Add fruit. Add ¼ cup of whole grain cereal or granol
5 meals under 500 calories…El Pollo Loco


Meal One
2pc Meal with Leg and Thigh-310
Fresh Vegetables-60
Mashed Potatoes-110
Small Diet Coke-0
Total Calories-500

Meal Two
2pc Chicken Legs Kids Meal-180
2% Milk-130
Total Calories-480

Meal Three
BRC Burrito-430
Fresh Vegetables-60
Small Light Lemonade-7
Total Calories-497

Meal Four
Crunchy Chicken Taco-300
Pinto Beans-200
Small Unsweetened Iced Tea-0
Total Calories-500

Meal Five
Chicken Taco al Carbon-160
French Fries-330
Small Diet Coke-0
Total Calories-490

To find all of our 500 calorie meal visit our website:

Pool Safety Tip Review for the Summer

It’s hot this summer and everyone is jumping in the pool. Now is a good time to review pool safety tips, especially with children around. Remember to follow the ABC&D’s of Drowning Prevention:
A is for Adult Supervision (active supervision)
B is for Barriers (for your pool)
C is for Classes (swim lessons and CPR)
D is for Devices (life jackets, rescue tools and safety drain covers)

The health district has Water Watcher Lanyards and Cards available as a great way to designate which adult is providing active supervision for the children in and around the water. If you would like to receive these free items please email Mike at They are available in English and Spanish.

For pool parties where you know it might be too hard to supervise the pool, you can also hire a professional lifeguard through

For more information about drowning prevention, check out our website.