Patrol. Protect. PREPARE.

July is the hottest month of the year and what better way to cool down and have some fun than playing in water?  Whether it’s along the Colorado River, the shores of Lake Mead, or your own backyard pool, you must always be prepared for a water emergency.  Preparing for such an emergency is one of the three P’s (patrol, protect and prepare) of being a water watcher.  Here are some ways that you can prepare yourself:

  • Enroll children in swim lessons taught by qualified instructors
  • Learn CPR, rescue techniques and how to call 9-1-1
  • CPR skills save lives and prevent brain damage

Taking swim lessons in the summer is great, but it’s also important to maintain those skills by taking year-round lessons. CPR classes are also strongly encouraged, but you can also take a refresher on proper technique by following these steps.

Enjoy the summer and remember to always be a water watcher!

Take advantage of seasonal summer fruits and veggies!

We can easily think of summer time in Las Vegas as the worst time of year, but summer time also brings a variety of fruits and veggies that are in season. This is a good time to take advantage and spark your desire to eat healthier. Seasonal summer fruits and veggies can be a nice change because they add variety in flavors, but also nutrients. Eating a colorful variety can also keep you from getting bored of eating the same things.

Here are some simple ways to include a colorful variety of fruits and veggies throughout your day:

Start the Day Right

•Substitute some spinach, onions, or mushrooms for one of the eggs or half of the cheese in your morning omelet. The vegetables will add volume and flavor to the dish with fewer calories than the egg or cheese.
•Cut back on the amount of cereal in your bowl to make room for some cut-up bananas, peaches, or strawberries. You can still eat a full bowl, but with fewer calories.
•Blend up a fruit smoothie. Add your favorite frozen fruit, almond milk, nonfat vanilla yogurt and blend with some ice.
•Set out a bowl of fresh fruit that is easy to grab in the morning on the way out the door. Get in the habit of taking fruit on the road for a snack. 

Lighten Up Your Lunch

•Skip the chips and bring cut up veggies and hummus as a side with your lunch. 
•Add apple chunks, pineapple, grapes, or raisins to tuna or chicken salad.
•Reduce the amount of meat or cheese and replace with veggies like cucumbers, peppers, and lettuce.
•Add ½ slice of banana to your peanut butter sandwich and reduce the amount of peanut butter by half.
•When eating out, choose the vegetarian option that usually has lots of fruits and veggies.

Mix it up at Dinner

•Add in 1 cup of chopped vegetables such as broccoli, tomatoes, squash, onions, or peppers, while removing 1 cup of the rice or pasta in your favorite dish. The dish with the vegetables will be just as satisfying but has fewer calories than the same amount in the original version.
•Take a good look at your dinner plate. Vegetables, fruit, and whole grains should take up the largest portion of your plate. If they do not, replace some of the meat, cheese, white pasta, or rice with legumes, steamed broccoli, asparagus, greens, or another favorite vegetable.
•Use the grill. Skip the stove and try cooking fruits and veggies on your outdoor grill. This is a fun and different method of cooking that can lead to new flavors and recipes. Another bonus is that you can keep your house cooler too.

Also check out this list of what fruits and veggies are in season during the summer. Try something new!