5 ways to be active on vacation

Vacations are often a time of indulgence, and many vacationers relish having the time to kick back and relax. However, throwing away all of your hard work at the gym while vacationing can lead to a depressing reality when you get home. Staying active while traveling can seem tough, but there are plenty of ways to stay active no matter how long your trip lasts. Whether you’re traveling across the country or around the globe, the effort you put in to keep yourself feeling your best will pay off when your vacation comes to an end.

Make a plan & schedule time to be active. Depending what you are doing on your trip, schedule time each day to be active. If you are not planning to do something active during the day, make a plan to fit it in before your day starts. Book your stay at a hotel with a gym or a pool if you like access to those facilities. You can always go out for a walk along the beach or near your hotel. Use this as a chance to explore the area and find places where you might want to come back to later in your trip.

Get active as a family. Find things that are fun to do but active for everyone. Bring a football to toss around the beach or set up a volleyball net, go snorkeling, or kayaking. Get the family involved and have fun!

Do some research. Before you even arrive at your destination, do some research to see what opportunities there are to be active. Are there any local trails? Or hikes? Can you walk to most destinations? Can you rent bikes and ride around? What unique opportunities does your vacation offer that will be active and most of all memorable?  Try something new and be willing to go out of your comfort zone.

Ditch the car. Walking is an ideal physical activity because of its low cost, low impact, and portability. Nothing beats the sights, smells, and sounds of the beach. If you are in a big city, skip the cab rides and subways, and walk everywhere. You might just come across a great little restaurant or shop to stop in. If you’re at Disneyland, well, there is really no choice but to walk. Wherever you are, make sure you wear comfortable clothes and sneakers so you don’t end up with blisters or foot pain of any kind.

Take the stairs. Skip the elevator and sneak in some extra cardio.

Whenever you can make the healthy, active choice, do so and you won’t regret it.

Enjoy your vacation!

Healthy employees are productive employees!

May is National Physical Fitness and Sports Month! Check out this video to see how health programs in one town in Maine are making the community healthier. How can your workplace promote more walking?

 http://bit.ly/1TaWZLG 

 

 

Enhance the flavor of your food when cooking at home

Cooking at home can be healthy, rewarding and cost-effective. And, according to research, taste tops nutrition as the main reason why Americans buy one food over another. The foods you enjoy are likely the ones you eat the most, so make taste a kitchen priority when preparing healthy, nutritious meals.

The Academy of Nutrition and Dietetics offers cooking tips to enhance flavor and retain nutrients without adding extra fat, calories or salt. To maximize food’s flavor and nutrition, start with high-quality ingredients at their peak quality. They don’t need to be the most expensive foods — or served in big portions. It’s also important to handle and store foods properly, because poor storage destroys flavor and quality.

Overcooking can destroy flavor and nutrients. So cook to retain nutrients, flavor, color, texture and overall appeal. Cooking can’t improve poor-quality foods, but it can enhance the flavors of high-quality foods.

Try these seven simple techniques to enhance flavor and experiment with flavor combinations.

-Intensify the flavors of meat, poultry and fish with high-heat cooking techniques such as pan-searing, grilling or broiling, which help to brown meat and add flavor.
-Grill or roast veggies in a very hot (450°F) oven or grill for a sweet, smoky flavor. Before popping them into the oven, brush or spray lightly with oil so they don’t dry out and sprinkle with herbs.
-Caramelize sliced onions to bring out their natural sugar flavor by cooking them slowly over low heat in a small amount of oil. Use them to make a rich, dark sauce for meat or poultry.
-Pep it up with peppers! Use red, green and yellow peppers of all varieties — sweet, hot and dried. Or, add a dash of hot pepper sauce.
-Add a tangy taste with citrus juice or grated citrus peel: lemon, lime or orange. Acidic ingredients help lift and balance flavor.
-Use small amounts of ingredients with bold flavors such as pomegranate seeds, chipotle pepper or cilantro.
-Give a flavor burst with good-quality condiments such as horseradish, flavored mustard, chutney, wasabi, bean purees, tapenade and salsas of all kinds.

Establishing healthy behaviors during childhood is easier and more effective than trying to change unhealthy behaviors during adulthood. Schools play a critical role in promoting the health and safety of young people and helping them establish lifelong healthy behaviors. Research shows a link between health behaviors of young people - like physical activity - and their academic success.

In 2014, the Nevada School Wellness Policy was updated and in May 2015 the Clark County School District subsequently updated and adopted their Student Wellness Regulation. This regulation outlines nutrition, physical activity and wellness standards for schools in the Clark County School District. Learn more about the school wellness policy and how you can support healthy environments in our schools using the resources below.

What can parents do to promote a healthy school environment?