Lose 10 pounds in 10 weeks!
The “10 in 10” challenge can help you lose 10 pounds in 10 weeks and help you make healthier diet and exercise choices for a lifetime.
Sign up at www.gethealthclarkcounty.org and get tips, resources and other helpful information or ask questions and share your ideas on our blog.
The challenge begins feb 6th 2012!

Chances are your new year’s resolution has something to do with committing to get fit or eating better for the new year. Maybe you are looking to quite smoking too. We are a one stop shop for all your new year’s resolution needs! Check out  any of our various programs to get you on track. They are simple to follow, free, and  they help participants make reasonable and small adjustments to their diet and fitness routines so they actually see success
Quit Smoking
The most effective and long term approach to break nicotine dependence is to get professional help in creating your individual strategy to quit smoking. For more.

Nutrition Challenge
The Nutrition Challenge is an eight-week online program that helps participants eat more fruits and vegetables. Each week, everyone who has signed on to participate receives information about healthy recipes, snacking tips and food labels. The Nutrition Challenge is also available in Spanish. More info.

Kids Challenge
The Kids Challenge is an online game for kids to learn how to make better choices. The goal is to encourage children to eat six servings of fruits and vegetables each day and to engage in 60 minutes of physical activity daily. The online game is easy to understand and provides achievable goals for kids so they can see success.  More info.

Get Healthy Meal Planner
Get Healthy Meal Planner is a personalized program that helps participants incorporate their favorite foods into a healthy meal plan. The interactive report card grades the menu to see if it meets an individual’s goals or nutritional requirements and then makes suggestions to improve the meal. More info.

Walk Around Nevada
The Walk Around Nevada program helps participants track their physical activity as they trek around the state and clock in 1,442 miles. Anyone can sign up for this free online program and start a tour of Nevada. They can track their mileage as they log in the number of steps or miles they’ve completed and a red line will mark their tour of the state. More info. 

Neon to Nature
Launched in November, the Neon to Nature online tool helps locals and visitors locate walking and hiking trails throughout the area. The program highlights Southern Nevada’s more than 600 miles of rural and urban, off-street trails. The interactive site is available by visiting here.

The holidays are almost here and we all know that means great food and lots of treats. Our office breakrooms and houses are full of lots of once a year goodies. We all have our favorite treats that we wait all year to enjoy. The temptation might be too hard to resist so if you can’t say no, focus on portion control. Instead of two yummy pieces of fudge just eat one or share your treat with someone else. Place your treats in the cupboard and out of sight every time you go into the kitchen.

How will you know a reasonable portion of food when you see it? Visualize the objects mentioned below when eating out, planning a meal, or grabbing a snack.
•Vegetables or fruit = a handful
•Pasta = a scoop of ice cream
•Meat, fish or poultry = a deck of cards
•Snacks such as pretzels or chips = a cupped hand
•Potato = a computer mouse
•Bagel =half an English muffin
•Pancake = a CD
•Cheese = a pair of dice or the size of your whole thumb (from the tip to the base)
•2 Tbsp. of peanut butter = a ping pong ball

Tips:
•Less is More! Use smaller dishes and don’t go back for seconds.
•Table Tip. Don’t keep platters of food on the table; you are more likely to “pick” at it or have a second serving without even realizing it.
•Split it.  If you are eating Christmas dinner out this year, ask for half or smaller portions or immediately put half of your entrée into a to-go box to take home with you.
•Dessert Dilemma.  If you can’t resist that piece of pie for dessert, split it with someone.
•Don’t “Graze”.  Avoid those pre-dinner snacks like the chips and cheese and cracker platters. When snacking go for the fruits and veggies, or place a few chips, crackers or cookies on a small plate to help prevent overeating.
•Stop eating when you begin to feel full.   Sit down and enjoy your meal.  Chew slowly and pay attention to textures and flavors and when you are full, focus on enjoying the setting and your friends or family for the rest of the meal.
•Take A Walk.  If you can’t resist that second portion, then take a walk after dinner and burn some of those calories off.
•Size Matters.  Download the NHLBI serving size card, to help you remember normal what serving sizes look like. http://hp2010.nhlbihin.net/portion/servingcard7.pdf  
•Join the Nutrition Challenge.  This free 8-week online program will help you increase the number of fruits and vegetables you eat each day. You will be able to track your daily and weekly progress throughout the program.  Register Now.

Thinking of giving cookies, fudge or a box of chocolates as a holiday gift? That’s so 2005.  This year, think about giving something healthy to your loved ones, co-workers, neighbors and friends.  Here are some gift ideas for the health-conscious on your list.

Stocking Stuffers

•Pedometer.  Know someone who’s trying to start a simple exercise program? A pedometer, which counts each step a person takes, and the distance they’ve walked, makes a perfect present for someone who’s trying to be more active.

•IPod or ITunes gift card.  Combining entertainment and exercise often motivates people to jump on the treadmill who would otherwise be bored by going for a run or walk.  You don’t just have to download music either; you can download books or movies to watch or listen to while exercising. 

•Orange. Every complete stocking has a orange in the foot!
 

Gifts

•Active Video Games for Kids and Adults. Your children want to play video games. You want them to go outside and get some exercise. Now there’s a solution you both can love and enjoy. Active video games, such as Dance Dance Revolution, the Nintendo Wii force players to get off the couch and burn calories.

•A massage gift certificate. Purchase a relaxing massage at a spa. Or create a home spa basket with essential oils, bath salts, massage oil, body lotions, and a pumice stone.  Relaxation and stress relief are important for overall good health. 

A bicycle. Bikes are a great way for kids and adults to get exercise.  You don’t have to spend a lot of money either, check out goodwill stores or second hand shops.  They often have good bikes that might need just a little work.

•Healthy Cookbooks.  How about a new cookbook that includes healthy recipes — maybe one with healthy soups, salads, vegetable sides dishes, whole grains or whole grain breads.

•Subscription to a magazine. Consider giving a year subscription to a magazine. There are several magazines that offer healthy recipes and tips, as well as magazines that focus on physical activity (biking, hiking, running, etc.) and relaxation.

•Cooking Classes. We typically eat healthier and eat less when we cook on our own, so give the gift of eating in. 

• Gym membership or personal trainer. Give the gift of getting in shape. Paying for a gym membership and a personal trainer would make a wonderful present to give somebody.  

•Treadmill or weight set. Start the new year off right with a new treadmill or weight set. The kind of gift that can last all year round.

Hostess Gifts

•Oil and vinegar. Why not give high-quality balsamic vinegar and olive oil as a gift. If someone is trying to lose weight by eating a lot of salads, some aged balsamic vinegar and a dash or two of good olive oil can make the difference between a boring salad and a nice treat.

•A Healthy Goody Basket.  A fruit basket of exotic or specialty fruits or other gift basket of healthy specialty foods is always welcome. Try putting together your own basket.  You could include some of your favorite healthy recipes and some homemade healthy treats.

It seems like we are always on the go and eating on the run. Fast food is a staple in many Americans lives. In fact, every day one out of four Americans eats fast food.

The good news is that many restaurants are adding healthier menu options so it’s possible to get a fairly nutritious meal on the go. Making good choices when eating out will help you maintain a healthy diet.

Here are tips for when you eat out:

•Keep portion sizes small: Choose the smallest size, order half a sandwich or eat only half and take the rest to go.
•Choose a healthier side dish: Instead of French fries, choose a side salad with low-fat dressing, a baked potato or add a fruit bowl. Other healthier choices include apple slices, corn on the cob, steamed rice, vegetable soup or baked potato chips.
•Go for the greens: Go for the salad bar or choose a large entree salad with grilled chicken or shrimp with fat-free or low-fat dressing on the side.
•Smart choice: Select grilled or roasted lean meats — such as turkey, chicken breast, lean ham or lean roast beef. Also choose items that are steamed, fresh, broiled or poached.
•Just say no: Avoid fried, breaded, crispy, au-gratin foods and dishes with “cream” in the title.
•Have it your way: Don’t settle for what comes with your sandwich or meal. Ask for healthier options and substitutions.
•Watch what you drink: Many beverages contain a large number of calories. Order water or unsweetened iced tea. If you must have soda, make it diet. Also, make shakes and other ice-cream drinks as an occasional treat.
Visit the Healthy Dining Finder  website to locate restaurants that have joined the Healthy Dining Program to support American’s health and nutrition goals. Below are links to nutrition information for fast food establishments.

It is the week before Thanksgiving and many of us are preparing for the big feast!  On the long list of to-do’s before the guests arrive is grocery shopping.  Just a few simple steps can make your shopping trip easier and healthier.  Just incorporate some of these strategies to ensure that you have the right foods for your healthy eating plan. 

• Plan Ahead. Plan your Thanksgiving dinner ahead of time and take an inventory of what you already have in your pantry so you know exactly what you need to buy.
• Make a List.  By making a list of what you need your shopping trip will be more efficient and will help you avoid impulse buying.  Try to stick to what is on your list, but don’t let your list prevent you from trying out new healthy foods.
• Download the Healthy Shopping List.   This list will help you make healthier choices at the grocery store.
• Do perimeter shopping.  Most often the fresh produce, meat and seafood departments can be found on the aisles on the outer edge of your grocery store, and that is where you want to concentrate most of your shopping.
• Don’t Go Shopping Hungry.  It can be hard to resist buying those high-fat high-calorie items especially when you are hungry.  So set yourself up for success and have a healthy snack before going to the store.
• Do Read the Food Labels.  Routinely checking food labels helps you compare the nutritional values of various products to make healthy choices. 
• Don’t forget the fiber.  This Thanksgiving load up on whole-grain breads and rolls, as well as brown rice and dried beans.  When shopping, look for the word “Whole” at the top of the ingredients list.
• Do go Green.  Fill your table with vegetables! Select those vegetables deepest in color. The dark color means higher concentrations of antioxidant vitamins.
• Don’t Dismiss the Frozen Produce.  Most frozen fruits and vegetables contain as many nutrients as fresh produce.   
• Join the Nutrition Challenge.  This free 8-week online program will help you increase the number of fruits and vegetables you eat each day. You will be able to track your daily and weekly progress throughout the program.  Register here

The Nutrition Services Directory is a compilation of all known public sector nutrition related resources that are available in Nevada. Most are free, but some are available only to people who meet certain eligibility requirements.

It is designed to help individuals learn more about the following:

• Who to call if in need of food
•Where to get food
•Food assistance programs
•Food and nutrition education
•Credible food and nutrition information

 To download and print a copy http://www.gethealthyclarkcounty.org/pdf/nutrition-services-directory.pdf

Halloween is fast approaching and little goblins, princesses and superheroes will roam the streets in search of treats, but don’t let them be the only ones doing the walking. Walking is one of the easiest ways to be physically active. You can do it almost anywhere and at any time. We’re lucky to live in a place where the weather allows us to walk outside during this time of year, so let’s get out and enjoy it!
Here are some tips to reduce the candy intake by your little ghosts and princesses this year:
-Feed them before they go out and trick or treat, to discourage snacking while out
-Tell them about the Halloween Pumpkin that comes after Halloween to leave toys for little boys and girls…and that by leaving a bag of candy out for the Great Pumpkin, he will leave a cool toy in place of the bag of candy. This way your kid feels ownership of his candy and that by giving it away and getting something else for it, your child feels he isn’t missing out. This is a great alternative to just throwing out your child’s candy or taking it away. 
-Considered setting limits on how much candy your child can eat. Tell your kids before you go out trick or treating what the limits or rules for candy eating are and explain the reasons for those limits.
-Be a role model by eating Halloween candy in moderation yourself. To help avoid temptation, buy your candy at the last minute and get rid of any leftovers.
-Remind your kids that they don’t need to eat it all now, and they’ll be able to eat more later. Encourage sharing the candy with friends or family. Not only does it thin out the candy supply, it enforces sharing
-Encourage your kids to be mindful of the amount of candy and snacks eaten, and to stop before they feel full or sick.
Keep in perspective that Halloween is just one day out of the whole year and if your family does a good job trying to eat healthy and be active, a few days of candy eating isn’t going to reverse those habits. Halloween is one of those holidays that kids can’t wait till it comes, so enjoy it ! The Get Healthy Staff wants to wish all of you a Happy and Healthy Halloween!

The Southern Nevada Health District and its partners will celebrate the first ever Food Day on Oct. 24, 2011, with a range of events designed to spark community conversations that lead to changing the way people think about, produce, and consume food in America.
Real food not only tastes great but also plays an important role in our health, helping us manage or prevent chronic disease and live a healthier, happier life.
However, for one reason or another, it has become easier for us to consume overly processed foods and drinks which tend to be higher in solid fats, added sugar and salt instead of the fresh fruits, vegetables, and other wholesome foods that support health.
We eat for many reasons, yet it seems that health has taken a back seat to convenience, price and pleasure when in reality healthy foods can be, and should be, nutritious, easy to get, affordable and delicious.

Food Day’s goal is nothing less than to transform the American diet—to inspire a broad movement involving people from across the country who want healthy, affordable food produced in a sustainable way.
In other words…
•We want America to eat real.
•We want to get Americans cooking real food for their families again.
•We want fewer people at drive-thrus and bigger crowds at farmer’s markets.
•We want to celebrate fresh fruits, vegetables and healthy whole grains—and to support the local farms and farmers that produce them.
•We want all Americans—regardless of their age or income or geographic location—to be able to select healthy diets and avoid obesity, heart disease and other diet-related conditions.

Transforming the American diet means changing policies as well as changing individual behavior.
It’s all connected: the diets we select, the foods we grow, the policies we form and the impact we can make. Here are some events that will be celebrating Food Day in Clark County, we encourage you to come out and join us!

Las Vegas Farmers Market
Tuesday, October 25, 2011
3 p.m. - 7 p.m.
Garden’s Park
10401 Garden’s Park Dr.
Las Vegas, NV 89135

We will have guest Chef Robyn Lew,  Registered Dietitian and Culinarian, cooking up farmer produce picks from 3:30 p.m. - 5:30 p.m. We will also be passing out Food Day pumpkin carving stencils and we will have a booth with a game and giveaways.

Las Vegas Farmers Market
Wednesday, October 26, 2011
3 p.m. - 7 p.m.
Bruce Trent Park
1600 N. Rampart
Las Vegas, NV 89134

We will have guest Chef Beverly Lee,  Culinary Coach and Educator, cooking up farmer produce picks from 3:30 p.m. - 5:30 p.m. We will also be passing out Food Day pumpkin carving stencils and we will have a booth with a game and giveaways.

Tonopah Community Garden Camp Out
Oct. 22, 2011 at 5 p.m. until Oct. 23, 2011, at 8.a.m.
715 N. Tonopah Drive
Las Vegas, Nev., 89106

The Tonopah Community Garden is inviting participants to bring their sleeping bags for a night under the stars learning about where food comes from and how to contribute to sustaining the planet by growing local food, whole diets, and recycling and composting efforts. Activities for kids and adults will include a painting class, healthy cooking demonstrations, campfire eco talks, yoga and more! The main goal of the event is to start a citywide composting movement to divert waste from landfills and help grow the Tonopah Community Garden. Attendees will help make 100 compost bins to be delivered to local participating businesses the next morning.

State of Nevada
The State of Nevada is hosting an “It’s Chili Outside – Let’s Make Winter Hunger Free” chili drive in conjunction with food banks in the state. Visit www.foodday.org to find a drop off location in your neighborhood.

Are you one of those people who would like to go get out on a walking trail but you just dont know where to find one? The search is over!
We have created a map called Neon to Nature that will make navigating the hundreds of miles of Southern Nevada trails a snap! You’ll be able to locate trails based on address and/or trail amenities. Each trail on the map will list the description of the trail’s location, length, type of trail, and various amenities. There are many hundreds miles of trails here in Southern Nevada and knowing exactly where to go and what to expect can make your experience more enjoyable. We want to help you go from Neon … to Nature!  Please check out the map to find trails in your neighborhood! http://www.gethealthyclarkcounty.org/neon2nature/findatrail.php  Click on the color tags below the map or search an address to populate the map.