Stay cool outside

Don’t let this heat get you down. Find ways to exercise inside if possible. But if you are heading outside to be active during the summer, a few things to keep in mind:

Time of Day. Avoid going out during the hottest part of the day. Plan to go out early in the morning or later at night.

Wear loose, light-colored clothing. The lighter color will help reflect heat, and cotton/dri-fit material will help the evaporation of sweat.

Sunscreen. Protect your skin and keep from getting burned.

Stay hydrated. Before you go out, drink water. Take water with you. Take a drink every 15 minutes, even when you’re not thirsty. Be sure to drink more water when you are done.

Look for shaded trails or pathways.  Do what you can to stay in the shade and out of the sun. Parks are a great place to find grass and trees.

Check the weather.  before you start your workout. If there’s a heat advisory, meaning high ozone and air pollution, you might want to take your workout indoors. These pollutants can damage your lungs.

Get Wet. It never feels like you’re sweating while you are working out in the pool so choose workouts like swimming, water aerobics classes or running in shallow water.

Most importantly, listen to your body. Stop immediately if you’re feeling dizzy, faint or nauseous.

Creating a daily physical activity routine

One of the best things we can do to incorporate being active into our daily life is to establish a routine. Most people live their life based on a schedule or a routine for each day. You can make physical activity part of your normal day as much as you would brushing your teeth. There is often no question as to whether or not you will brush your teeth; it’s a task you plan on doing every day for the rest of your life. You don’t give yourself an out or the choice to not brush your teeth. (We hope!)  By having a daily physical activity routine it can help to eliminate the possibility of changing our mind or thinking of the task as a choice. We often do things we might not want to do because of our daily routine.  Once the body gets going the body tends to stay on task and get things done.  Here are some ways to help make being active part of our daily routine.

  • Look over your schedule and find blocks of time that could be used for being active. Maybe you have time early in the morning or right after dinner. Perhaps you have more time in the evening. Find a time that works best for you and schedule it as part of your day and stick to your plan!
  • Keep workout clothes in your car so you don’t have to go home before heading to the gym or the park. Your routine can be to leave work and go workout before you ever get home. Sometimes showing up is the hardest part.
  • Schedule a regular time to go walking with a friend each day or week. By having someone else rely on you, you will be more likely to keep your commitment.
  • Drive past the park or the gym on your way to and from work. Seeing other people out and being active can help motivate you to want to join them.
  • Keep a pair of running shoes at work so you can take a quick walk during your break or lunch.
    If you have a favorite show you like to watch, tell yourself that you can only watch it if you are on the treadmill or doing strength training exercises.
  • Make a plan with your family to go walking before or after dinner. Stick to your plan! Use this time as a way to talk and have fun with your family.
  • Promise your dog that you will take him out walking. Nobody wants to let their dog down!
Let’s Go Back to the 80s!

Here at Get Healthy we are paying homage to the 80s and all the totally awesome fitness fads that have us laughing now. Even though that decade created some crazy trends our health habits were not what they are now. Our obesity rates in the 80s were much lower than they are now. And over the next 5 weeks we will be paying homage to the 80s and enjoying a trip down memory lane in an effort to roll back our obesity rates to what they were.  Signup and participate in our online programs (Nutrition Challenge & Walk Around NV)  and you could win some totally awesome 80s themed prizes! So join us for some fun at Back to the 80s!

Resolution Twists for the New Year!

Have you found yourself making the same resolutions each year without ever making any progress?? By December you feel  more like a failure than a new person. This year instead of making the same type of resolutions commit to doing something different.

New DAY resolutions. Real lifestyle change happens one day at a time.  Focus on each new day and living a healthy lifestyle. Just make small and simple changes. Take a walk, pack your lunch from home, drink less soda etc.

Add something.  Our resolutions often times involve  ‘taking away’ or eliminating something.  That never seems fun to anyone. So instead of eliminating something focus on adding something. Like add one more serving of vegetables or fruit to your meal. Or add a healthy snack to your day. Add more water intake to your routine. Add 15 minutes to your bed time.

Try something new. Everyone has something that they have thought about wanting to do or try. Focus on trying a new activity or class. Maybe you have always wanted to try yoga or zumba. You have heard how easy or fun these classes can be, but you haven’t ever tried it. Set a goal to try it out this year. You might find that you really enjoy it and will have discovered a new passion.

Resolution feelings. Focus instead on how you want to feel at the end of this year and not so much on the endless list of things you should do or accomplish. If you want to feel healthier or happier by the end of the year let that desire guide your actions and goals.

The bottom line is that in one year it will be another year regardless of what each of us does with our time. You can either be the same person you are today or you can use the time to become who you really want to be.

Happy New Year!!

Was one of your New Year’s Resolutions to participate in a 5K?

The year 2013 is quickly coming to an end. Was one of your New Year’s Resolutions to participate in a 5K? If so,  there are still 12 weeks to run, jog, or walk in a 5K to complete your resolution. With the upcoming holidays, many organizations are putting together run/walks to raise awareness  and support. This can be an opportunity to donate to the organization of your choosing while being physically active.

If you are looking for some help with training for a 5K, we can help! The Get Healthy team has put together a 5K training program to help you go from the couch to a 5K in no time.

Here you’ll find a list of races in October. We will post more races in coming months.

OCTOBER RACES

October 13 – National Nurses 5K
Begins at 6:30 AM
Location: Red Rock Canyon
Website: http://www.nationalnurseshalfmarathon.com/

October 13 – The Touchdown Run
$40 Registration Fee, October 11-Last day to register
Begins at 8 AM
Location: The RoadRunner, 9820 W Flamingo
Website: http://jusrun.com/races

October 13 – Glow Run
$50 Registration Fee
Begins at 7 PM
Location: Downtown
Website: http://www.glowrun.com/

October 19 – Race for Life 5k Run
$28 Registration Fee
Begins at 7 AM
Location: Sunset Regional Park, 2601 E Sunset Road
Website: http://wrmcsn.org/

October 19 – Color Me Rad
$50 Registration Fee
Begins at 9 AM
Location: Las Vegas Speedway
Website: https://www.colormerad.com/

October 19 – LVTC Little People of America 4th Annual Dwarfism Awareness 5K
$25 Registration Fee
Begins at 9 AM
Location: Wayne Bunker Family Park, 7351 W Alexander Road
Website: http://www.lvtc.org/

October 26 – Recycled! 5k
$30 Registration Fee by Oct 24, $35 Race Day
Begins at 6 AM
Location: River Mountains Loop Trail at the Railroad Pass Trailhead
Website: http://www.calicoracing.com/

October 27 – Zombie Run
$60 Registration Fee
Begins at 9 AM
Location: Sunset Park Trails
Website: http://lasvegaszombierun.com/

Southern Nevada Trails Day 2013!

Bring your family and come join us for Southern Nevada Trails Day on Saturday Oct 5th! Our Get Healthy Staff will be participating in this annual event that promotes trails and physical activity in our great valley. There will be many booths and educational exhibits, activities for all ages, horses, a youth fun walk, and the city of Henderson Trails Photo Contest display and awards presentation. Bring your bike for a basic maintenance check compliments of REI and enjoy our bike swap. Come learn about trails and outdoor opportunities here in the valley. Talk to our local experts about what is happening in our area to improve our great outdoor resources. Come enjoy the outdoors!

Southern NV Trails Day

October 5, 2013
Corner Stone Park
1600 Wigwam Pkwy.
Henderson, NV
(i215 & Stephanie St.)
9am-1pm, Admission is free

Food marketing to children leads to obesity

Food marketing to children is an area of growing concern because the food and beverage industry spends approximately $2 billion per year marketing to children and nearly all of the food advertisements viewed by children are for products that are high in fat, sugar or sodium. Research shows that marketing influences what children eat and drink and links the marketing of unhealthy products to overweight and obesity. Have you ever wondered why your child asks you to buy certain products over other ones? Most likely they have been exposed to marketing for that product. These food companies are very good at marketing to your child and have been doing it successfully for many years.  Based on an extensive review of the research, the American Psychological Association concluded that until the age of about 8 years old children are unable to understand the persuasive intent of advertisements.

But what can parents do??

Be aware of the problem. Learn more about Food and Beverage Marketing to Children.
Here are some links:

Read a new issue brief from Bridging the Gap and the Yale Rudd Center for Food Policy & Obesity.
-Check out the Prevention Institute’s webpage on Junk Food Marketing to Children.
-Center for Science in the Public Interest’s Handout: Food Marketing to Children.
-Check out The Don’t Buy It! website, created by PBS Kids to provide resources, lessons and activities for children in grades 3-5.
-Watch Weight of the Nation to learn more about food marketing & kids.
At school. Assess your child’s school and look for any product marketing. Talk to the pricipal or parent’s group about eliminating marketing, selling or giving away unhealthy foods or brands anywhere on school campuses.

At home. Parents stop buying junk food and encourage your child to be physical activity. Don’t always give in to requests for advertised products. Limit screen time and explain to children that companies are trying to convince them that they have to have these products, even when they’re not good for them.

Prevent Childhood Obesity with 60 Minutes of Play

One way to help prevent childhood obesity is to make sure that kids stay physically active. Children need at least 60 minutes of moderate to vigorous physical activity each day. Most schools don’t offer daily PE and if there aren’t places for safe, free activity in the neighborhood, then reaching that 60 minute mark each day can be hard.

We all know that daily physical activity can also take a back seat to electronic gadgets, computers and television. But, there are resources out there to help you get your kids up and moving.
Physical Activity and Play
•Walk/Bike to School: to find out what your school can do visit our Safe Routes To School webpage.
•Limit Screen Time:  children should only have1-2 hours of screen time each day.
•Make Physical Activity a Family Affair: check out these 10 tips to get your family active and parent tips from WeCan.
Places to Play: find a park near your neighborhood.
Neon to Nature: is a great online tool to find trails in Southern Nevada so you can get out and explore.
•Bedtime matters: make sure your kids are getting enough sleep. Lack of sleep has been linked to increased obesity and a poor academic performance. To find out how much sleep your kiddos need and more about the benefits, visit the National Sleep Foundation’s  website.

Childhood Obesity Prevention Resources

September is Childhood Obesity Awareness month. Childhood obesity now affects 17 percent of all children and adolescents in the United States – triple the rate from just one generation ago.
Childhood obesity puts our children at early risk for type 2 diabetes, high blood pressure, heart disease and even stroke – conditions that are usually associated with adulthood.

Together we can turn this epidemic around. Each week this month, we’ll provide you with resources and information that you can use to help your children and the children you work with to live healthier and happier lives.

There are many resources that can help you address obesity and childhood obesity.

General Resources

•CDC: If you’re interested in learning more about childhood obesity, what causes it and how you can determine if your child is at risk, visit the CDC’s childhood obesity webpage.

Kids Eat Right:  As a parent or caretaker you need reliable resources and you can find them here, backed by the expertise of nutrition professionals.

Children’s Heart Center: The Children’s Heart Center has lots of resources to help you and your child eat better and be more active.

Parents

Children and Eating Out: Get tips to help you make healthy choices for your child when you eat out.
How to Choose Healthier Options: Here are tips for adults to help them make healthy choices when dining out.

Child Care Providers

Color Me Healthy: Color Me Healthy is a program developed to teach preschoolers about physical activity and healthy eating with fun, interactive lessons.
Child Care Policy: We have developed a model nutrition and physical activity policy that child care centers can use to create their own policy.

Healthy Family Foundation

The habits built as a family are often the same habits that follow kids into adulthood. One of the most important things you can pass along to your child is a healthy lifestyle. It is never too late to teach your kids what it means to be healthy. Often times it is hard to stick to your goals on your own but together as a family it can be easier to make choices that will lead to a healthy foundation for the years to come.

Here are some tips and ideas for how to encourage your family to be healthier:

Family Meal Time. The family dinner hour is an important part of healthy living. When families dine together, they tend to eat more vegetables and fruits — and fewer fried foods, soda, and other unhealthy foods. When younger kids frequently eat dinner with their families, they are less likely to be overweight than other children. You don’t have to eat every meal together, start with twice a week and build from there. Keep it simple. You don’t have to make a four-course meal every night. Making a veggie pizza or heating up leftovers counts! Add a salad or side of fruit for a complete meal.

Get a dog or borrow one.  A dog is a live-in playmate that never gets tired of walking or chasing the ball or wrestling on the grass. Dogs need daily activity and so do kids. Together your child can learn responsibility of taking care of an animal AND get in some daily physical activity.

Always have toys with you. Keep active items like balls, jumprope, or frisbee in the back of your car and be ready to have fun anywhere at anytime. If you are waiting to pick up the carpool, grab a Frisbee from the car and pay catch until it’s time to go. If you are waiting in line while your child jumps rope you will probably not hear those famous words “how much longer?”.

Family walks or bike rides. Parents are the role model for their kids. You can’t just instruct a child how to be healthy. You need to show them!  Make sure your child sees you being active and eating healthy food. What you say might not always stick but certainly what a child sees you do will. After dinner get the whole family out for a walk around the block. Or ride bikes to the nearest park before dinner. Whatever activity your family chooses to do, do it together!

Turn off the technology. We often feel like there is never enough time for everything. One of the best ways to find time in our day is to turn off the technology. You will be surprised at how much more time you have on your hands if you don’t have the TV or computer on. Even turning it all off for even one hour can give you a big window of time to take a walk or play a game.

Walk to school. Choose at least one day a week where you walk your child to or from school. Use this time to not only get some activity in but also use it as time to talk to your child about their day. It is a great way to unwind from a crazy day and relax.
Take some time to think about some of the little ways your family can become more healthy.Sit down with your family and discuss some goals. Every change counts and becomes motivation to make more changes in the future.