Healthy Meals for a Healthy Lifestyle
Taking time to plan healthy meals can help you stick to a healthy eating style and save money. If you are new to planning meals, start with one easy tip and then add more as you get comfortable.
1) Start by mapping out your meals for the week. Be sure to include drinks and snacks.
2) Next, make a grocery list of ingredients using your meal plan. This will help you not overspend at the grocery store. Try this grocery list to keep you organized: https://choosemyplate-prod.azureedge.net/sites/default/files/budget/grocery_list_interactive.pdf
3) Choose different protein foods throughout the week. If you have chicken one day, try seafood, beans, lean meat or eggs on other days.
4) Try to find balance in your meals throughout the day. If you have veggies, dairy and protein at one meal, include fruit and grains in the next to cover all 5 food groups over the course of a day.
Lastly, learn to love your leftovers. When you go to so much work to prepare a meal, make sure you have extra for another meal later in the week. This saves on time and money, which we can all get behind.
To learn more about meal planning on a budget visit: https://nvsnap-ed.org/eat-healthy/shop-smart/
Healthy Holiday Recipes
The holidays will be upon us soon and they will probably look different this year than any other year. That doesn’t mean you can’t serve a healthy meal that doesn’t break the bank. From roasted turkey, to mashed potatoes, green beans, and a pumpkin cheese pie, we have you covered. These recipes can be prepared at home, save you money, and still create a special meal. Try them on your family and see how delicious and thrifty they can be.
Healthy Holiday Recipes: https://snaped.fns.usda.gov/nutrition-education/healthy-thrifty-holiday-menus
Open Air Markets are back at LSSN
After being on hiatus due to COVID-19 since March, Open Air Markets are back!
On Saturday, September 26th, Lutheran Social Services of Nevada will be holding a special Open Air Market in collaboration with Golden Ages Adult Daycare, located at 5020 Alta Drive, 89107. They will be distributing a variety of wholesome, nutritious food to anyone in need. Distribution begins at 8:00 a.m and will go until 10:00 a.m. while supplies last. No registration necessary– just come on and bring an ID!
DigiMart Distributions are BACK!
Lutheran Social Services of Nevada DigiMart Emergency Distributions are BACK! If you are in need of food, visit the LSSN headquarters at 4323 Boulder Highway, 89121 between 7:00 a.m. and 10:00 a.m. on Tuesdays and Thursdays. A drive-through and standing line are available with social distancing precautions taken, and no pre registration is necessary to receive food.
Hunger Action Month
Hunger Action Month is a time when people all over America stand against hunger. Millions of families are facing hunger – many for the first time due to the coronavirus pandemic. Join us in thanking our hardworking food bank staff and volunteers serving on the frontlines every day to help feed and get Americans back on their feet. Take action this month by sharing, fundraising, and volunteering.
Making Meals at Home
Making meals at home has become the new normal…in a great way! Cooking at home saves money and always gives you the freedom to choose healthy recipes. Most of these recipes have a short ingredient list, that makes meal planning and grocery shopping easy. So let’s start cooking!
Distance Learning and Staying Active
School will look a little different this Fall. Many parents are creating school desks and learning spaces in their homes, but let’s not forget about physical activity for our kids. Physical activity is critical to the physical, cognitive, emotional and social development of every child. Some children are drawn to physical activities naturally, while others need positive reinforcement. Take breaks in school work to get their bodies moving. These are called ‘Brain Breaks’. After 30 minutes of sedentary time, take a short physical break. Simple movements like running, jumping, walking, dancing, or skipping increase blood flow and oxygen, which improves brain function. Kids will be ready to take on their next lesson.
Here are some fun ‘Brain Breaks’:
Follow the Leader: https://extension.unr.edu/healthykids/pub.aspx?PubID=2933#followtheleader
Red Light, Green Light: https://extension.unr.edu/healthykids/pub.aspx?PubID=2933#redlightgreenlightgame
Eating healthy and staying on budget is possible. Start by mapping out your family’s meals for the week. Try to include all drinks and snacks. Next, create a grocery list. A great way to save money starts with eating seasonal fruits and vegetables. Fresh fruits and vegetables will taste better and cost less. Look at it as a challenge to try a new healthy ingredient each week and have your family join in. It will make meal time exciting and fun!
Check out your local farmer’s market for seasonal produce: https://nvsnap-ed.org/eat-healthy/farmers-market/
Discover different fruits and vegetables throughout the year using this guide: https://snaped.fns.usda.gov/seasonal-produce-guide
Exploring the Outdoors Safely
Staying physically active is one of the best ways to keep your mind and body healthy. We are lucky that the State of Nevada has many areas for people to visit parks, trails and open spaces to relieve stress, get some fresh air, and stay active. Valley of Fire State Park is just one of many parks to provide hiking opportunities and breathtaking views.
Here are some tips to keep safe:
- Visit parks near your home.
- Check with the park before visiting to prepare safely and find out if bathroom facilities are open.
- Stay at least 6ft. away from people you don’t live with.
- Don’t visit parks if you are sick with, tested positive for COVID-19, or know you were recently exposed to COVID-19.
Working Out At Home
While we are at home, it’s easy to be distracted by kids, tv, house chores, and of course, our phones. Self care is important, so find some time to get your body moving! Many apps are providing free classes during this time. Also check out your local gyms. Many are hosting virtual classes. You’ll be able to break a sweat, have accountability, social interaction, and best of all, FUN!
Here are some tips to get you started:
- Maintain a schedule
- Aim to do 150 minutes of moderate cardio per week
- Do strength training 2 times a week
- Incorporate stretches to build flexibility
- Warm up and cool down before and after each workout
- Drink water to stay hydrated
- Participate in a fitness challenge through an app or with friends and family