Come to our Heart Healthy Events this month

The Get Healthy Team is putting on two Heart Health Month events this February.  Please come join us for these events! 

Feb 3rd 11am-1pm @ the Southern Nevada Health District (280 S. Decatur Blvd. LV, NV 89107)
This free event includes:
-Free Blood Pressure Checks
-Educational session about blood pressure management
-Class on chair yoga and breathing

Feb 10th 11am-1pm @ the Southern Nevada Health District (280 S. Decatur Blvd. LV, NV 89107)
This free event includes:
-Free Blood Pressure Checks
-Educational session about blood pressure management
-Cooking for the heart food demonstration

New Year’s resolution 2017:

At the start of the New Year we think a lot more about eating healthy, but what does that really mean and how can we do it? One of the simplest ways to eat healthy is to focus on eating more fruits and veggies. An easy way to measure this goal is to have at least half your plate to be fruits or veggies. This simple improvement can be one of the best things you can do to improve your diet. The good news is that all produce counts, which means canned, dried, fresh and frozen varieties can help you reach your goal. Download our new app, Half My Plate, to help you keep track of eating half your plate fruits and veggies.

Here are some tips to help you increase your fruits and veggies:

Add Fruits and Veggies for BREAKFAST:
•Buy fruit that can be mobile, such as  apples, bananas, oranges. Have these in an easy to grab and go place in your home. Make a plan to eat one piece of fruit on the way to work.
•Prep fruit like  melon, grapefruit or other fruit the night before.
•Add bananas, raisins or berries to your cereal or oatmeal.
•Drink a small (6-ounce) glass of juice. Be sure it’s 100% fruit or vegetable juice
•Add chopped up vegetables to your eggs or potatoes. Try onions, celery, green or red bell peppers, or spinach.
•Eat carrots or celery. Who said this can’t be eaten for breakfast? 

Add fruits and Veggies to LUNCH
•Skip the fries and pick the fruit or vegetable salad option with your lunch.
•Put vegetables on your sandwich, such as cucumber, sprouts, tomato, lettuce or avocado.
•Eat a bowl of low-sodium vegetable soup.
•Have a piece of fruit or raw veggie sticks instead of chips.

Add fruits and Veggies to SNACKS
•Keep raw veggie sticks handy, such as green or red bell peppers, green beans, celery or carrots to enjoy with your favorite dip. Even better if your dip is made with fruit and veggies, such as hummus or guacamole.
•Carry dried fruit, such as raisins, dates or dried apricots, in your purse or pocket.
•Have any type of fresh fruit: grapes, apple, banana, orange, kiwi, etc.
•On hot days, munch on a bowl of frozen fruits or vegetables, such as grapes, peas or bananas.

Add fruits and Veggies to DINNER
•Have a fruit or vegetable salad with dinner.
•Add a side of steamed or microwaved vegetables – frozen veggies are fine!
•Add chopped vegetables like onions, garlic and celery when cooking soup, stew, beans, rice, spaghetti sauce and other sauces.
•Look for ways to add veggies. Add peas to rice or corn to salsa.
If you’re already eating plenty of fruits and veggies every day, you may be ready for the next step: include more color. The best way to get all the various nutrients is to eat fruits and vegetables of many different colors. Eat from as many color groups as you can each day.

New Year’s Resolution 2017: Be more active

The New Year is always a great time to recommit to being more active and getting in some daily exercise. The recommended amount of physical activity for adults is 150 minutes a week. That may sound like a lot of time, but it doesn’t have to be done all at once. You can break it up into 30 or 10 minute increments throughout the day or week. Everyday activities like gardening, housecleaning, shoveling snow and walking up the stairs can get the heart beating and strengthen muscles. The important thing to remember is to start slowly, choose activities that you enjoy and recognize your success along the way. No matter what you choose to do, doing something is better than doing nothing. Even small amount of physical activity can have positive results. If you are looking for some small ways to incorporate physical activity we have some suggestions.

Download the Walk Around Nevada app. This free app helps you track your physical activity. Complete one virtual lap around Nevada and receive a hall of fame t-shirt.

Get off to the right start by hiking, skiing, snowshoeing, and more in a national park. Find a national park near you http://bit.ly/2i5fAbK

Download the Neon to Nature app. Find parks and walking trails in your neighborhood.

 

New Year’s Resolution 2017: More Meals at Home

Whether you are cooking for just yourself, one to two people, or a larger group, planning meals is a good place to start improving your food choices. Taking the time to plan a healthy evening meal can help you avoid a less healthful “drive-through” dinner.
You might want to use SuperTracker: My Plan or check out our SNAP app for more meal ideas. The plan will show you your daily food group targets — what and how much to eat within your calorie allowance. It can help you plan your upcoming meals to meet your weight goals and suggest ways to improve choices. Once you’ve planned your meals, make a grocery list. Take some time on your visit to the grocery store to choose lower-calorie ingredients. Here are some ideas that may help:

•Many casseroles and meat sauces use cream soups as a base. Use a low-fat cream soup.
•Substitute a low-fat cheese in casseroles and vegetable sauces. When using sharply flavored cheese, such as cheddar and parmesan, you can usually reduce the amount in a recipe to save calories without sacrificing flavor.
•Try a non-stick cooking spray or a small amount of cooking oil for sautéing instead of frying with solid fat.
•If you’re using ground beef for tacos or meat sauce for spaghetti, look for a lower-fat variety such as ground round or ground sirloin or try using skinless ground turkey breast. Once you’ve browned the meat, drain to remove excess fat.
•Instead of full-fat versions of mayonnaises, butter, and salad dressings, try those that are lower in calories, total fat, saturated fat, and trans fat.
•Check out the frozen food aisles for quick, low-calorie vegetable side dishes. You can find cut green beans, sliced carrots, and other chopped vegetables in the frozen food section. Avoid the ones with added cream, butter, or cheese sauces as these ingredients can add calories. You can steam these vegetables quickly in the microwave.
•In some soups and entrees, you may also be able to add dry beans to extend the recipe and improve the nutritional value. This is easy to do in vegetable-based soups and chili. You can just add a cup of canned white beans, kidney beans, or pinto beans to the recipe. As another example, if you are making enchiladas, rinse a can of black beans and add these to the ground meat.
 
Research shows that people get full by the amount of food they eat, not the number of calories they take in. You can cut calories in your favorite foods by lowering the amount of fat and or increasing the amount of fiber-rich ingredients, such as vegetables or fruit. Eating fewer calories doesn’t necessarily mean eating less food.
To learn more, visit Eat More, Weigh Less? And see How to Use Fruits and Vegetables to Help Manage Your Weight for more information.

Happy Healthy New Year!

Did the holidays sabotage your healthy eating habits? Don’t beat yourself up, the new year is a perfect time to get back on track. We want to make healthy eating easier for you  in the new year, so we have put together a list of simple tips to help get you started.  Take small steps every day, and you can achieve a healthy diet in 2017! 

Foods to INCLUDE:
•Fruits and vegetables
•Whole grains
•Beans and legumes
•Nuts and seeds
•Fish and skinless poultry
•Fat-free and low-fat dairy products

Foods to LIMIT:
•Sodium and salt
•Saturated fat
•Sweets and added sugars, including sugar-sweetened beverages
•Red meats – if you choose to eat red meat, select lean cuts

Foods to AVOID:
•Trans fat and partially hydrogenated oils

Overall TIPS:
•Compare nutrition information on package labels and select products with the lowest amounts of sodium, added sugars, saturated fat and trans fat.
•Watch your calorie intake. To maintain weight, consume only as many calories as you use up through physical activity. If you want to lose weight, consume fewer calories or burn more calories.
•Eat reasonable portions. Often this is less than you are served.
•Eat a wide variety of foods to get all the nutrients your body needs.
•Prepare and eat healthier meals at home. You’ll have more control over ingredients.
 
Here’s to a Happy and Healthy New Year!