Happy Thanksgiving 2016!

It’s Thanksgiving this week and that means food, family & friends, and FUN ! Everyone has their favorite dishes and desserts they are looking forward to eating this week. It’s also fun to get together and make memories. And this year make some memories beyond the table with your family and friends. Start the day off with a new tradition of burning a few calories and spending some quality time together. Here are a few ideas:

Instead of watching football this year get the family together to play some football. Hit up a local park and throw around the football or baseball. Play a pickup game of basketball or volleyball.  Find a park near you.

Sign up for a 5K walk/run as a family. Do a little turkey trot before your big meal. Check out this link from the RJ about races and walks all around town this weekend. http://www.reviewjournal.com/sports/plenty-options-thanksgiving-runs-las-vegas-area

Plan or morning hike or walk. Check out Neon to Nature to find a trail near you.

Help clean up. After a big meal there is always a lot to do. Instead of parking in front of the TV, give the host a hand and help put away tables and chairs, do some dishes, or take out the trash. Focus on things that will get you moving!

Take the relatives down to the Strip for some sightseeing. We all know taking a trip to the strip means a lot of walking! That’s okay! Get out there and show them the sights while you burn off some of that turkey dinner.

Have a post-dinner dance party! Crank up the music and turn the living room into a dance floor. Get everyone moving and they will be having so much fun they won’t even know they are being active.

You may not have time to do all of these if you only get together for an afternoon or evening. If you’re with family for the entire weekend there’s plenty of time to try out being active together. All it takes is a little initiative and the fun times will follow.

Happy Thanksgiving!

Have a safe holiday home!

As you welcome older adult family and friends this holiday season, pay special attention to your home environment and what might add to a fall risk. Falls do not have to be an inevitable part of life for older adults but many people think falls are a normal part of aging. The truth is falls can be prevented and you have the power to reduce the risk of falls for you and your family members. The risk of falling and fall-related problems can rise with age, so take action now to prevent falls from ever happening.

Here are four things you can do to prevent falls:

•Begin an exercise program or do activities to improve balance. Exercise helps to counter the effects of muscle deterioration. Focus on strengthening leg and ankle muscles and doing resistance training and exercises done while standing. Check out this website to see what exercises you can do to improve your balance
•Have your eyes checked by an eye doctor at least once a year to make sure your vision is fine or that your eyeglasses do not need to be replaced.
•Be mindful about what shoes you wear. Be sure to have firm slip-resistant soles that can be worn inside and outside the house.
•Keep floors clutter free.  Remove small throw rugs or use double-sided tape to keep the rugs from slipping.  Add grab bars in the bathroom—next to and inside the tub, and next to the toilet. Have handrails and lights installed on all staircases. 
•Talk openly with your loved ones and your healthcare provider about fall risks and prevention.

Making some of these small changes can prevent you or a family member from experiencing falls that can lead to bigger problems. Look over the “Check for Safety Checklist” for more ways to prevent falls.

National Healthy Lunch Day November 15th

There is often confusion about what to eat that is healthy and what is not. Often the foods choices people make are full of calories, yet lack the nutritional value the body needs. The result is expanding waistlines, low energy, and rising rates of type 2 diabetes and obesity-related illnesses. Our goal is to promote the importance of good nutrition as part of a healthy lifestyle, and help people make better food choices. To start, let’s do lunch—a healthy lunch! We invite you to participate in National Healthy Lunch Day on November 15th by eating a healthy lunch that day!
7 Quick and Healthy Lunch Ideas

1. Put a healthy spin on the traditional sandwich.
Use 2 pieces of thin whole grain bread and
include 2 ounces reduced-sodium lean turkey,
hummus, spinach, bell pepper slices, and
mustard. Add some carrot sticks and light
ranch dressing on the side.

2. Mix together some cooked quinoa, rinsed and
drained canned white beans, chopped bell
pepper, carrots. and broccoli to make a whole
grain and veggie salad. Toss with some olive oil,
lemon juice, salt, and pepper. Add a nectarine or
some grapes on the side and a small handful of
dry roasted almonds, if desired.

3. Make a tuna salad with canned light tuna
packed in water, light mayo, diced celery,
lemon juice, and freshly ground pepper. Serve
it over greens with an apple and peanut
butter on the side.

4. Pack a cup of leftover chili or vegetable soup.
Top it with some fresh tomatoes and nonfat
plain yogurt instead of sour cream.

5. Fill a whole wheat tortilla wrap with rotisserie
chicken, hummus, and greens. For more veggie
goodness, add roasted or fresh pepper strips.

6. Pack a hard-boiled egg, a piece of fruit,
a string cheese stick, and 5 whole wheat
crackers. And bring as many carrot or celery
sticks as you like!

7. Throw together a salad with romaine
lettuce or spinach and any other nonstarchy
vegetables that you like. Top with some
cottage cheese, a sprinkle of chopped nuts,
and a tablespoon of light salad dressing.

National Diabetes Prevention Month

Every November we observe National Diabetes Prevention month to help educate everyone about how to prevent this deadly disease.
Before people develop type 2 diabetes, they almost always have “pre-diabetes” — which means blood glucose levels that are higher than normal but not yet high enough to be diagnosed as diabetes.
Doctors sometimes refer to prediabetes as impaired glucose tolerance (IGT) or impaired fasting glucose (IFG), depending on what test was used when it was detected. This condition puts you at a higher risk for developing type 2 diabetes and cardiovascular disease.
There are no clear symptoms of prediabetes, so, you may have it and not know it.
Some people with prediabetes may have some of the symptoms of diabetes or even problems from diabetes already. You usually find out that you have prediabetes when being tested for diabetes by your doctor. 

If you have prediabetes, you should be checked for type 2 diabetes every one to two years.
You will not develop type 2 diabetes automatically if you have prediabetes. For some people with prediabetes, early treatment can actually return blood glucose levels to the normal range.

Research shows that you can lower your risk for type 2 diabetes by 58% by:
•Losing 7% of your body weight (or 15 pounds if you weigh 200 pounds)
•Exercising moderately (such as brisk walking) 30 minutes a day, five days a week

The following symptoms of diabetes are typical. However, some people with type 2 diabetes have symptoms so mild that they go unnoticed.
Common symptoms of diabetes:
•Urinating often
•Feeling very thirsty
•Feeling very hungry - even though you are eating
•Extreme fatigue
•Blurry vision
•Cuts/bruises that are slow to heal
•Weight loss - even though you are eating more (type 1)
•Tingling, pain, or numbness in the hands/feet (type 2)

Early detection and treatment of diabetes can decrease the risk of developing the complications of diabetes. To learn more about how to prevent diabetes check out our Diabetes Prevention Program. It is a free online program to help you reduce the risk of developing type 2 diabetes.