Start the school year off healthy!

With the sound of school bells just around the corner, it’s important to refocus your efforts to ensure healthy eating with our kids. Providing healthful meals and encouraging physical activity are essential for your child’s growth and development, and will help your child build healthy habits for the rest of his or her life and improve their academic achievement.

Not sure how to keep your child excited about eating healthy and moving more? Here are some tips to get on the right track.

Start the Day Off Right
Don’t skip breakfast. Studies show breakfast eaters tend to have higher school attendance, less tardiness and fewer hunger-induced stomachaches. They also score higher on tests, concentrate better, solve problems more easily and have better muscle coordination. If you are pressed for time, quick options include instant oatmeal topped with nuts or raisins, low-fat yogurt with sliced fruit or whole-grain toast with peanut butter.

Keep Lunchtime Interesting
•Plan lunch together. Encourage kids to pack their lunch with items they enjoy so they are less likely to throw their lunch away or swap with classmates.
•Try new foods. Pack exotic fruits such as kiwi, or allow them to pick fruits and vegetables they want to try at the grocery store.
•Celebrate special days. Plan lunch around special events. For example, pack an all-red lunch for Valentine’s Day or include a fortune cookie to celebrate Chinese New Year.
•Offer choices. Vary protein sources — tuna, peanut butter, turkey or beans — and offer different whole-grain items such as whole-grain bread, tortillas or crackers. Rotate whole pieces of fruit (banana, orange or grapes) and cut-up vegetables (celery, carrots or broccoli).

Get Moving
Regular physical activity is vital to strengthen muscle and bones, promote a healthy body weight, support learning, develop social skills and build self-esteem. Kids are encouraged to be active for 60 minutes per day. Involving the family is a great way to spend time together. Hike together as a weekend outing, ride bikes after dinner, play catch after work or take the dog for a brisk walk.

Be active and feel better!

Being active is not just about burning calories. Regular physical activity can help keep your thinking, learning, and judgment skills sharp as you age. It can also reduce your risk of depression and may help you sleep better. Research has shown that doing aerobic or a mix of aerobic and muscle-strengthening activities 3 to 5 times a week for 30 to 60 minutes can give you these mental health benefits. Some scientific evidence has also shown that even lower levels of physical activity can be beneficial.

Improving your mental health can help support a positive outlook on life. Research also shows that physical activity helps to relieve symptoms of depression & anxiety and leads to improvement of mood. Being active gets your blood flowing and releases neurotransmitters which are responsible for our energy levels and emotions.  Physical activity can leave you feeling invigorated sharp and full of energy. By making fitness activities social like taking a class with others, it can add another layer of benefit that can also improve your mood. Social interaction while performing the same activities is a great way to connect with like minded-people.
Don’t just think of exercise as a way to lose weight and look great—it can help you feel great on the inside too. Be active it just might change the way you feel!

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.

Find the perfect fit!

Somtimes we think being “into fitness” means that we have to excel at every endeavor we try. Which is not possible!  Some activitiese leave us feeling energized and empowered (Hello running and Zumba!)  And others might make you feel defeated and embarrassed (Hello Insanity and tennis!) Exercise is not one size fits all.  Not every workout is suited to or even safe for everyone.  Sounds logical right, but when you hear your best friend swear up and down that hot yoga melted (not literally) the fat from her thighs, you feel like you must try it!  But if spin class is not your thing, you are not likely going to stick with it.  For exercise to be sustainable, you need to enjoy what you are doing.  It needs to feel good,  be something you desire to do, please your mind and get you closer to your goal whether you want to run a marathon or  just lose that baby weight.  So find what works for you, and it is OK if it is not the latest fitness craze or your friends sure fire weight loss workout! Do what works best for you!

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.