National Walking Day 2015!

Today is not only April Fool’s Day but also National Walking Day! Walking is a low-risk and easy way to be active. All you need is comfortable walking shoes and you are ready to go! It really is that simple to change your life. What good can come from just a walk ? Research has shown that walking at least 30 minutes a day can help you:

•Reduce your risk of coronary heart disease and stroke
•Improve your blood pressure, blood sugar levels and blood lipid profile
•Maintain your body weight and lower the risk of obesity
•Enhance your mental well-being
•Reduce your risk of osteoporosis
•Reduce your risk of breast and colon cancer
•Reduce your risk of non-insulin dependent (type 2) diabetes
Some things to help you get out and walk….
Here are some way to help you included walking into your daily routine:

•Join the Walk Around Nevada and increase your acitivity by keeping track of your steps or miles. Complete a lap around NV and earn a Hall of Fame T-shirt!

•Go for a walk outside! Find trails and parks in your neighborhood. Check out the Neon to Nature App.

•Keep comfortable shoes at work or in your car. Look for opportunities to take a quick walking break or walk somewhere for lunch.

•A little adds up. Just because you can’t walk for one hour straight shouldn’t keep you from walking at all. Short little bursts of walking 5 to 10 minutes are great and add up together to make up the 150 minutes of recommended physical activity we need each day.

•Instead of meeting up for coffee or lunch with a friend….try meeting up for a walk. Saves on the calories and helps you fit in a workout at the same time.

•Look for reasons to walk. Take the stairs instead of the elevator. Park farther away from the store. Look for the long way instead of the short cut.
Celebrate National Walking day by going on a nice stroll today.

Download the Neon to Nature app!

Need help finding a place to go outside this weekend? Check out our free new trails app called Neon to Nature. You can download it on apple or android phones. This app will help you find trails in your neighborhood or discover places you have never gone. Download the app and select the “near me” feature and find all the possible trails within a short radius of where you are located. Also use this app to search specifically for types of trails or activities you want to do on the trails like walking, hiking or biking. When it comes to trails we have such a variety and a large amount of trails here in Southern Nevada. Our trail system is made up of various types of trails from hiking in rural areas to taking a stroll through one of the many urban trails that meander through the city. Check out the Neon to Nature app and find a trail to explore today!

Healthy heart equals healthy choices

Good heart health means being active, eating healthy and maintaining a healthy weight. We understand that can sometimes be a challenge. Here are some resources to help you do just that!

  • Join the Nutrition Challenge and learn how to eat healthier. This free 8-week online program will help you increase the number of fruits and veggies you eat each day.
  • Go for a walk outside! Find trails and parks in your neighborhood. Check out the Neon to Nature App.
  • Take the guesswork out of healthy eating. By choosing a plan that’s just right for you, these 28-day meal plans can help you healthfully lose weight and learn the patterns of a heart-healthy diet.
  • Join the Walk Around Nevada and increase your acitivity by keeping track of your steps or miles. Complete a lap around NV and earn a Hall of Fame T-shirt!
  • You don’t have to drastically change the way you shop to eat healthy. Check out this link to find tips to ensure you have the right foods in your healthy eating plan.
  • Looking to lose some pounds? The 10 in 10 Challenge is a free online program designed to help you lose 10 pounds in 10 weeks.
Reduce your blood pressure and help your heart

Too much sodium increases your risk for high blood pressure… and high blood pressure is the leading cause of heart attack and stroke. By taking the right steps to reduce your sodium intake, your blood pressure can begin decreasing within weeks. You can help control it! We consume excess sodium—primarily from salt added to food by manufacturers and restaurants—increasing our risk for high blood pressure, heart disease, and stroke. Look for low-sodium options. Eat out less. Look for canned items that say no salt added. These small changes can add up. Want to get your blood pressure checked? Find a location near you using this tool. For more information click Million Hearts.

Sitting too much

Our entire modern world makes it a whole lot easier to just sit .When at work,  we sit at our desk.  When driving home, we sit in our cars.  When at home, we sit in front of the TV. 

Studies are showing that prolonged periods of sitting are not good for our health.  We need to be moving more throughout the day!  Less Sitting!  More Moving!  Here are some tips to get you up and moving throughout the day:

- Stand or walking at least once an hour.
- If you have the choice, stand rather than sit.
- Walk while on the phone
- Instead of sending an email, go deliver the message in person
- Park farther away from the building
- Walk to the farthest restroom in the office
- Walk at lunch
- Don’t use the drive-up window.  Park the car and walk to the counter or ATM.
- Multitask while watching TV.  Get up and move during commercials.

Moral of this post.  Move More!  Sit Less!

Simple Ways to Stop Seasonal Stress

In an effort to pull off the perfect Hallmark holiday we often find ourselves facing enormous pressures- work, parties, out of town guests, shopping, baking, kids on a school break, cleaning and the list goes on. So much for peace and joy, right?

Actually with some simple tips you can minimize stress and even enjoy the holidays.

Be realistic. Traditions and rituals often change as families change and grow.  Hold on to those traditions that you can, but realize that you may have to let go of others.
homemade gifts
Stick to a budget. Remember that the holidays are not about who got the biggest gift.  Set a reasonable budget and stick to it!  If you don’t you could feel anxious and tense for months to come as you try to pay the bills.  Give homemade gifts or start a family gift exchange.

Set prioritizes. Learn to say no to social engagements that you just don’t have time for.  Believe it or not people will understand if you can’t make it. If you say yes, only to what you want to do, you will feel less overwhelmed and bitter.

Don’t abandon healthy habits.
Don’t let the holidays become a dietary free-for-all. Excessive eating will only show up on your waistline later, which can cause anxiety. Have a healthy snack before a holiday party. For a little help getting in those fruits and vegetables, join our Nutrition Challenge Program!

Stick to your exercise routine. If you have an exercise routine, then do your best to stick with it. It may mean cutting down on a few holiday related activities, but it is well worth it in benefits which are both physical and psychological. Be creative and involve your family members so you spend time with them and get your exercise. Invite them to go along on a walk or go for a bike ride. Find great trails in your neighborhood using our Neon To Nature program!

Look for simple ways to increase Physical activity. Chances are there will be days when you just won’t have time to do your regular exercise. On these days look for opportunities to “build” physical activity into your day, like parking farther out, taking the stairs or doing a short walk to look at Christmas lights.

Plan ahead. Set aside specific days for shopping, baking, visiting neighbors and friends etc. Plan your menus and make what you can ahead of time. This will help prevent the last minute scrambles to pick up items you may have forgotten.

Forget about perfection. Holiday TV specials are often full of happy families with no problems, and if they do have problems they are resolved within 1-2 hours. In real life, it does not usually work out that way. Your husband will burn the cookies, your mother-in-law will criticize something, and your brother will start up an old argument, all in the matter of an hour. Accept imperfections in yourself and others, and don’t sweat the small stuff.

Seek professional help if you need it. The holidays are often a hard time for many people. Despite your best efforts, if you still find yourself feeling persistently anxious, unable to sleep, irritable and hopeless and unable to face routine chores for several weeks, seek professional help. Speak with your doctor or a mental health professional.

Quit smoking for FREE

Interested in quitting smoking? Whether you prefer the support of a group setting, online services, or calling from the comfort of your own home, there’s a program that’s right for you. Here are two resources to help you quit smoking for FREE.

Nevada Tobacco Quitline: The Nevada Tobacco Quitline offers FREE telephone-based service to Nevada residents 18 years or older, so you can speak to a coach in person. Through the telephone program, you can receive a free supply of nicotine replacement patches, gum, or lozenges. Coaches will determine if you are eligible to receive the nicotine replacement therapy.

The Quitline also offers a FREE online service. When you enroll online, you get special tools, a support team of coaches, research-based information, and a community of others trying to become tobacco free. Expert coaches can talk to you about overcoming common barriers, such as dealing with stress, fighting cravings, coping with irritability, and controlling weight gain. Call 1-800-QUIT NOW or (800) 784-8669 to start the process today. Hours of Operation: Monday – Sunday 4 a.m. – 10 p.m., Pacific Standard Time

American Lung Association Freedom From Smoking: Freedom From Smoking (FFS), American Lung Association’s adult cessation program, guides individuals through the quitting process with eight sessions over a 7-week period. This program is FREE. For more information on Freedom From Smoking, or to schedule a class, contact Richard Davis at (702) 431-6348.

Contact one of these programs below to get started on the road to quitting for good! For more resources check out our website.

National Diabetes Month

Diabetes is one of the most prevalent diseases in the United States with approximately 9.3 percent of the population impacted by it. Most of us know a family member or friend that is dealing with diabetes and it can be hard to know how to help them manage this very serious disease. We have some great resources and information on our website related to diabetes. One of the best resources is our Diabetes Directory. This directory is full of information and local services that can help those dealing with this disease.

When it comes to symptoms of diabetes, it can vary depending on the type of diabetes diagnosed. Some symptoms are so mild that people do not notice them. People with diabetes may not experience symptoms or may experience some or all of the following symptoms of type 1 and type 2 diabetes:

-Feeling very thirsty
-Urinating often
-Feeling very hungry even though you are eating
-Unexplained weight loss- even though you are eating more (type 1)
-Tingling, numbness in the hands/feet (type 2)
-Picture of man drinking water Extreme Fatigue
-Blurred vision
-Slow-healing sores or bruises
Although type 1 diabetes can develop at any age, it typically appears during childhood or adolescence. Type 2 diabetes, the most common type, can develop at any age and is often preventable.

Call your doctor if you are experiencing any of the symptoms listed above.

For more information about Diabetes please visit our webpage that is full of resources and information.

The Get Healthy Holiday Challenge!

The holiday season is almost here, and we all know what that means— temptation! As much as we look forward to holiday parties and dinners, many of us fear enjoying it too much – and packing on the pounds.

The average American consumes approximately 4,500 calories and 229 grams fat from eating a traditional Thanksgiving dinner. And that doesn’t include breakfast, lunch, or late-night snacking on leftovers, or the bounty of holiday sweets that are consumed in December!

Studies show that the average American gains 1 to 2 pounds during the holiday season. And, those extra pounds tend to become permanent baggage. Year after year, those pounds can add up, and contribute to overweight or obesity later in life.

Although we may not all gain weight over the holidays, there is no question we tend to eat and drink more — and exercise less. With the hustle and bustle of holiday shopping, parties and festive traditions, healthy eating and exercise are usually the first things to go.   No one wants to be on a strict diet during the holidays. We want to enjoy the bounty of traditional favorite foods. How can you enjoy the holidays and still maintain those healthy habits?  Join the Get Healthy Holiday Challenge!!  It begins Monday, October 13 and will challenge you to adopt new healthy behaviors during the holiday season.

Each week you will be emailed a ‘health challenge’ on Monday.  Each challenge encourages healthful living, such as a daily 15-minute walk or eating three servings of vegetables each day.   You can track your weekly progress by using the online tracker on the website and be eligible for prizes!   We’ll also provide lots of tips, resources and motivation to help you meet the challenge. To register or sign in: http://www.gethealthyclarkcounty.org/hhc/.

Get Outdoors Nevada Day 2014!

Southern Nevada has lots of great ways for you to get out and be active!!  On Saturday October 25, 2014 you can come and celebrate all the recreation opportunities that we have at Get Outdoors Nevada Day.  Get Outdoors Nevada Day is presented by The Outside Las Vegas Foundation in partnership with the City of North Las Vegas. This celebration will be held from 9 a.m. to 3 p.m. at Craig Ranch Regional Park located at 628 W Craig Rd, North Las Vegas. The Get Healthy team will have a booth promoting healthy eating and encouraging physical activity. Feel free to stop by and say hi!

Attendees will find out the “how to’s” and “where to’s” for outdoor recreation in our Southern Nevada.  Learn about the many ways you can enjoy the outdoors in new, fun and accessible ways. Participants at Get Outdoors Nevada Day can try out sporting demos, try out the latest sporting equipment, see recreation demonstrations, and enjoy an outdoor picnic and more.
For more information about Get Outdoors Nevada Day, call 702-997-3350 or visit
www.getoutdoorsnevada.org/day.