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Presented by Work Life Assist

www.work-lifeassist.com

Your Guide to a Safe and Stress-

Free Summer

Goals for Today’s Session

• Identifying ways to stay healthy this summer—as well as

throughout the year!

• Discuss summer camp selection

• Learn sun safety strategies

• Review safety precautions regarding:

– Camping

– Swimming

– Insects

– Biking/boarding

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Staying Healthy: Eat Well and be

Active!

‘Health-ify’ that BBQ!

• Go for lean protein (i.e. salmon, tilapia, skinless chicken, or a turkey

burger)

• When marinating, load up on flavor without excess calories

• Try grilling pineapple and peaches for an extra juicy barbeque side,

dessert, or even a healthy burger topping!

• Bring on the veggies: Make sure to keep the peels on your vegetables

in order to pack in the most nutrients and flavor.

• Some vegetables that work especially well on the grill include:

– Corn, portabella mushrooms, eggplant, asparagus, squash, and zucchini

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SuperFoods—Available Year-round!

• A book by Dr. Steven Pratt about 14 foods that will change your life!

• This is a book that never says “should”—full of fascinating research

studies and recipes, it will help you identify foods with the greatest

health benefits and inspire you to love your body and eat better

24 ‘SuperFoods’have now been identified:

• Apples, blueberries, kiwi, oranges, pomegranates

• Avocados, tomatoes, pumpkin, broccoli, spinach, onions, garlic

• Beans, oats, yogurt, soy, walnuts

• Lean, organic turkey breast, wild salmon

• Extra virgin olive oil, cinnamon, honey, dark chocolate, tea

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To be or not to be Organic?

There’s nothing like summer fruits and fresh corn on the cob. But, is

it essential to buy all organic fruits and veggies? Here is a list of the

12 most and least contaminated foods:

12 Most Contaminated:

• Peaches, apples, nectarines, strawberries, cherries, pears, grapes

• Sweet bell peppers, celery, spinach, lettuce, potatoes

12 Least Contaminated:

• Avocado, kiwi, bananas pineapples, mango, papaya

• Onions, asparagus, sweet peas (frozen),cabbage, broccoli, sweet

corn (frozen)

**Visit www.organic.org for more info

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Go Outside and Play!

Summer is a great time to get outside and increase your activity

level! Some benefits of an active lifestyle include:

• Reduction or prevention of routine inflammation and chronic

and terminal illnesses such as:

– Type II diabetes

– Heart disease

– High blood pressure

• Reduction and prevention depression and stress

Remember, Any activity that gets our heart rate up counts!

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Before going outside to enjoy the

sunshine, make sure you protect

your skin!

Sun Safety: The Facts

• Ultraviolet (UV) Radiation is the major risk factor for most skin cancers.

Sunlight is the main source of UV Rays, which can damage the genes

in your skin cells. There are three types of UV Rays:

1. UVA Rays—cause cells to age; linked to long-term skin damage

such as wrinkles and also play role in some skin cancers.

2. UVB Rays—the main rays that cause sunburns, skin cancers, pre-

cancerous and cancerous skin lesions, benign tumors,

discoloration of the skin, and more.

3. UVC Rays—these don’t get through our atmosphere and are not

present in sunlight; they’re not normally a cause of skin cancer.

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The Scoop on Vitamin D

UVB rays that can damage skin are also beneficial in small amounts:

• Jumpstart the chemical and metabolic reactions to create Vitamin D.

• Also known as the “Sunshine Vitamin,” D helps to:

– increase calcium and phosphorus absorption from food

– plays a major role in bone development, immune function, and blood

cell formation.

• 5-15 minutes of mild sun exposure 2-3 times a week during the

summer is about all you need to keep your vitamin D levels high.

• Naturally occurring vitamin D is very rare in our diet

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A Quick Quiz

True of false?

• You only need to apply sunscreen once if you are using a

high SPF

• It is safe to use last year’s bottle of sunscreen

• "Waterproof" sunscreen does not need to be reapplied after

swimming.

• Clothing provides enough screening from sun rays.

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The Most Common Type of Cancer

• Skin cancer is the most common of all cancers—more than 2 million

new cases of skin cancer in the U.S. each year

• Melanoma is the most serious type of skin cancer; it’s most common

cancer among women between the ages of 25 and 29.

• Skin cancer can be found early. If you have any of the following

symptoms, tell your doctor:

• Any change on your skin especially in the size or color of a mole, growth, or

spot, or a new growth.

• The spread of pigmentation (color) beyond its border, such as dark coloring

that spreads past the edge of a mole or mark.

• Scaliness, oozing, bleeding, or change in appearance of a bump or nodule.

• A change in sensation, such as itchiness, tenderness, or pain.

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Reducing Your Risk of Skin Cancer

The best ways to lower the risk of skin cancer are to avoid long exposure to

intense sunlight and practice sun safety. Some additional tips:

• Use sunscreen and lip balm with an SPF of 15 or higher.

• Use sunscreen even on hazy or overcast days and wear sunglasses with

99% to 100% UV absorption.

• Look for contact lenses and cosmetics with UV protection as well, and wear

hats with a long/wide brim.

• Avoid direct sun exposure as much as possible during peak UV radiation

hours (between 10:00a.m. and 3:00 p.m.)

• Avoid other sources of UV light, including tanning beds and sun lamps

• Teach skin cancer prevention tips to your child/loved ones.

• Perform skin self-exams regularly.

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Tips on staying safe while having

fun outside

Swimming Safety

• Swim in designated areas supervised by lifeguard and always swim with a

buddy; do not allow anyone to swim alone.

• Never leave a young child unattended near water and do not trust a child’s

life to another child; teach children to always ask permission.

• Have young children or inexperienced swimmers wear U.S. Coast Guard-

approved life jackets around water.

• Enroll children in Red Cross water orientation and learn-to-swim courses.

As a parent, take water safety, first aid and CPR/AED.

• Secure pools with appropriate barriers—many children who drowned were

out of sight for less than five minutes of one or both parents.

• If a child is missing, check the water first.

• Have appropriate equipment, such as reaching or throwing equipment, a

cell phone, life jackets and a first aid kit.

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Camping Safety

• GET VACCINATED/make sure vaccinations are up to date (ask your

doctor what vaccinations are recommended)

• Avoid poison ivy, poison oak, and poison sumac

• Know your limits, and take steps to avoid injury during activities.

• Never hike or swim alone. Watch any children closely.

• Before you leave, tell family and friends what your plans are.

• Never use fuel-burning equipment inside tents, campers, or other

enclosed areas—dangerous levels of carbon monoxide can build up.

• Use a campfire pit away from overhanging tree branches.

• Never leave a campfire unattended.

• Before leaving, put out your campfire completely 16

Insect Safety

• If you want insects to leave you be, here are some things to AVOID:

– Scented soaps, perfumes and hair spray

– Areas where insects flourish

– Bright clothing and flowery clothes

– Combination sunscreen and insect repellant

• Insect repellants with DEET are most effective against ticks and

mosquitoes.

• DEET should not be used on infants under two months of age. Be sure

to wash off the insect repellant when back indoors

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The Smallest and Biggest Threat—Ticks

• After you come indoors, check your clothing for ticks and place clothes into a

dryer on high heat for at least an hour.

• Conduct a full body check upon return from potentially tick-infested areas,

which even includes your back yard.

• Use a hand-held or full-length mirror, and check these parts of your body/child's

body for ticks:

– Under the arms, in and around the ears, inside belly button, back of the

knees, in and around the hair, between the legs, around the waist

• If you find an attached tick, remove it right away by grasping with tweezers, as

close to the skin as possible, and pulling it straight out.

• Watch for signs of illness such as rash or fever in the days and weeks following

the bite, and see a health care provider if these develop.

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Reduce Ticks in Your Yard

• Regularly remove leaves and clear tall grasses/brush around

homes

• Place wood chips or gravel between lawns and wooded areas

• Keep play areas/playground equipment away from shrubs and

bushes

• Consider using a chemical control agent.

• Remove plants that attract deer and construct physical barriers.

• Use tick control products to prevent family pets from bringing

ticks into the home.

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Heat Exhaustion/Dehydration

• Intense activities of at least 15 minutes should be reduced in

high heat and high humidity conditions.

• Allow for acclimatization to the heat.

• Ensure adequate hydration with either water or sports drinks

both BEFORE and DURING activities:

– 5 oz. for a child under 90 pounds

– 9 oz. for an adolescent weighing 130 pounds every 20

minutes, even if the child does not feel thirsty.

• Clothing should be light-colored and lightweight; one layer only

to facilitate evaporation of sweat.

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What will you do with your free time

this summer?

Considering Summer Camp for Kids

• Does your child want to go to camp? What was their last summer like?

• Do you need a break?

• How does your child handle new situations?

• Who operates the camp? What is his/her experience?

• What are the emergency procedures and other policies?

• Are staff trained in first aid and CPR? How is the safety of the camp maintained?

• What activities are provided and is there transportation?

• What are the staff ages and qualifications?

• What is the counselor-child ratio and staff qualifications?

• Is the camp ACA accredited and/or state licensed?

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Take Advantage of Time Off

• Make those doctor appointments you’ve been putting off

• See a movie, show or other event you haven’t had time for

• Finally read that book you’ve been wanting to read

• Explore a local museum or other attraction you haven’t seen

before

• Volunteer—whether it’s for a one-day event or more ongoing

• Take a day trip—or, plan for a series of day trips

• Plan a vacation—or a stay-cation!

• Hit the road! Time together in the car can create great memories

and a chance to talk.

• Unplug your electronic devices and just relax and unwind!

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Work-Life ASSIST Offerings

Use these free resources from Work-Life ASSIST to make your summer as stress-free as possible:

• 24/7 access to free, confidential counseling support

• Referrals to summer camp/child and elder and pet care providers

• Help planning events

• Information on local activities/resources

• Assistance locating home improvement professionals

• Relocation/travel support

• Financial and legal consultations

• Access to discounts on theme parks, travel, dining, retail and more!

• Nutrition & weight management programs

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Work-Life ASSIST

Work-Life ASSIST

Always available. Always confidential.

1-877-286-0269

www.work-lifeassist.com

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