5 signs that you are watching too much TV

5. You tell yourself that you don’t have time to exercise but you conveniently make time to watch TV.
If you have time to watch an hour of TV, then you certainly have time for 30 minutes of exercise. In fact, combine the two and workout while you watch. Get on the treadmill or do some squats, crunches, or stretches while watching.

4. The place where you watch TV looks like your bedroom, kitchen and living room in one.
If you look around and see remnants like trash or dishes from every meal you have eaten this week then maybe it’s time to step away from the TV. Mindless eating while watching TV is one of the easiest ways to consume unwanted calories. Try eating dinner at the table with family or friends and have a real conversation.

3. If you find your food cravings mimic the commercials.
We might not like to admit it but food commercials can influence if you are hungry and what you want to eat. Try turning off the tube and cut down on the amount of outside influence on your diet.  If you are looking for ways to save time like ordering food, in order to spend more time watching TV…you might be watching too much. Plan your meals ahead of time and go to the store and buy the ingredients. Chances are if you have purchased the items for meals you will choose to cook and eat that food.

2. Your couch has a permanent body indent where you usually sit.
No, flipping over the cushions is not the answer to this problem. Getting off the couch is the solution!  Actually leave your house for a few hours and go for a hike. Flipping over the cushions might reveal all the crumbs from mindless snacking. So when you get up, while you are at it, why not do a little cleaning?

1. You’ve turned into a hermit.
Do you purposely go out of your way to avoid plans so that you can stay home and watch TV,  it is time to limit your TV watching if you. Don’t let life pass you by or risk missing an opportunity to make connections with friends and family because you don’t want to miss an episode.
This upcoming week is TV Turnoff Week (May 4- 10). Join with us to pledge to watch no or less TV. Look for more information on ways you can participate in TV Turn Off Week

Food Label Claims

Do nutrition labels seem to be written in a foreign language? Here is a quick run-down of the main food label claims and what they mean.


Calorie free: Less than 5 calories in a serving.
Low calorie: 40 calories or less in a serving.


Fat free: Less than 1/2 gram fat in a serving.
Low fat: 3 grams of total fat or less in a serving.
For a meal or main dish: 3 grams of total fat or less in 100 grams of food and not more than 30 percent of calories from fat.
Percent fat free: A food with this claim must also meet the low fat claim.


Sodium free: Less than 5 mg of sodium in a serving.
Low sodium: 140 mg of sodium or less in a serving. For a meal or main dish 140 mg of sodium or less in 100 grams of food.
Very low sodium: 35 mg of sodium or less in a serving.

Saturated Fat

Saturated fat free: Less than 1/2 gram of saturated fat in a serving; levels of trans fatty acids must be not more than 1 percent of total fat.
Low saturated fat: 1 gram of saturated fat or less in a serving and 15 percent or less of calories from saturated fat. For a meal or main dish: 1 gram of saturated fat or less in 100 grams of food and less than 10 percent of calories from saturated fat.


Cholesterol free: Less than 2 mg of cholesterol in a serving; saturated fat content must be 2 grams or less in a serving.
Low cholesterol: 20 mg of cholesterol or less in a serving; saturated fat content must be 2 grams or less in a serving. For a meal or main dish: 20 mg of cholesterol or less in 100 grams of food, with saturated fat content less than 2 grams in 100 grams of food.

Light: A product has been changed to have half the fat or one-third fewer calories than the regular product; or the sodium in a low calorie, low-fat food has been cut by 50 percent; or a meal or main dish is low-fat or low calorie.

Reduced/Less/Lower/Fewer: A food has at least 25 percent less of something like calories, fat, saturated fat, cholesterol or sodium than the regular food or a similar food to which it is compared.

Lean and Extra Lean: The two terms, “lean” and “extra lean,” are used to describe the fat content of meat, poultry, fish and shellfish.

Lean: Less than 10 grams of fat, 4.5 grams or less of saturated fat and less than 95 mg of cholesterol in a serving.
Extra lean: Less than 5 grams of fat, less than 2 grams of saturated fat and less than 95 mg of cholesterol in a serving.

Fee free weekend at Lake Mead National Park

In honor of National Parks week it is a fee free weekend on April 18-19th for Lake Mead National Park. Whether you like to camp, hike, kayak or any other outdoor activity check out this webpage to plan your next visit. Find out all the information you need to have a great time at Lake Mead.

When we think of Lake Mead National Park we tend to think about just the lake but Lake Mead is much more than water! Lake Mead has nine designated wilderness areas throughout the 1.5 MILLION acres that form the recreation area. Many of those areas are remote with limited access but others are fairly easy to get to and have designated backcountry roads off of the main roads within the park.

The park has just released six self-guided adventures that range from quick trips by car, to peaceful raft trips down the river to a four-wheel-drive backcountry experience at Lake Mead NRA. Each Explore Map highlights a wilderness area in the park and describes what makes it unique, including its flora, fauna and geologic features.  Check out all these possible adventures.

The Alan Bible Visitor Center for Lake Mead is a great place where volunteers can answer all your park questions and they have a wealth of knowledge about the park, its history and things to do. This weekend at the visitor center park rangers will hold ranger chats at 11:30am and 1pm to teach kids about outdoor fun and ways they can get in touch with nature.

National Walking Day 2015!

Today is not only April Fool’s Day but also National Walking Day! Walking is a low-risk and easy way to be active. All you need is comfortable walking shoes and you are ready to go! It really is that simple to change your life. What good can come from just a walk ? Research has shown that walking at least 30 minutes a day can help you:

•Reduce your risk of coronary heart disease and stroke
•Improve your blood pressure, blood sugar levels and blood lipid profile
•Maintain your body weight and lower the risk of obesity
•Enhance your mental well-being
•Reduce your risk of osteoporosis
•Reduce your risk of breast and colon cancer
•Reduce your risk of non-insulin dependent (type 2) diabetes
Some things to help you get out and walk….
Here are some way to help you included walking into your daily routine:

•Join the Walk Around Nevada and increase your acitivity by keeping track of your steps or miles. Complete a lap around NV and earn a Hall of Fame T-shirt!

•Go for a walk outside! Find trails and parks in your neighborhood. Check out the Neon to Nature App.

•Keep comfortable shoes at work or in your car. Look for opportunities to take a quick walking break or walk somewhere for lunch.

•A little adds up. Just because you can’t walk for one hour straight shouldn’t keep you from walking at all. Short little bursts of walking 5 to 10 minutes are great and add up together to make up the 150 minutes of recommended physical activity we need each day.

•Instead of meeting up for coffee or lunch with a friend….try meeting up for a walk. Saves on the calories and helps you fit in a workout at the same time.

•Look for reasons to walk. Take the stairs instead of the elevator. Park farther away from the store. Look for the long way instead of the short cut.
Celebrate National Walking day by going on a nice stroll today.