In This Issue:

R

July 2015 Living a Better, More Vibrant Life

WELLBEING Insights

July is sun care month. Sunburn can happen within 15 minutes of being in the sun, but the redness and discomfort may not be noticed for a few hours. Repeated sunburns can lead to skin cancer. Unprotected sun exposure is even more dangerous for children who have many moles or freckles, very fair skin and hair or a family

history of skin cancer.

Think Prevention!

Minimize kids' summer sun exposure between 10 a.m. and 4 p.m., when the sun’s

rays are strongest.

Have kids wear protective clothing, sunglasses and a

hat.

Apply sunscreen that provides UVB and UVA protection with a sun protection factor (SPF) of

at least 30.

Apply sunscreen 15 to 30 minutes before sun exposure and 30 minutes after exposure begins. Then reapply after kids have been swimming or sweating. Although the best way to protect babies 6 months of age or younger is to keep them shaded, you can use minimal amounts of sunscreen (with an SPF of at least 30) on small exposed areas, like the

face.

Mild:

Skin redness and warmth

Pain

Itchiness

July is Sun Care Month

Seek Emergency Medical Care If:

A sunburn forms blisters or is extremely painful.

Your child has facial swelling from a sunburn.

A sunburn covers a large area.

Your child has a fever or chills after getting sunburned.

Your child has a headache, confusion or a feeling of

faintness.

You see signs of dehydration (increased thirst or dry eyes

and mouth).

Enjoy your

summer

protected!

Severe:

Skin redness

and blistering

Pain and tingling

Swelling

Headache

Nausea

Fever and chills

Dizziness

What to Do:

Remove your child from the sun right away.

Place your child in a cool (not cold) shower or bath or apply cool compresses as often as

needed.

Give extra fluids for the next two to three days.

Give your child ibuprofen or acetaminophen as

directed, if needed, to relieve pain.

Use moisturizing creams or aloe gel to provide

comfort.

When going outside, all sunburned areas should be fully covered to protect the skin from the sun until healed.

Hypertension or high blood pressure can increase a person’s risk for heart and kidney disease but can usually be controlled by exercise, diet and medications if needed. Home monitoring provides a more complete picture of how well blood pressure is being controlled. In addition to following their doctor’s advice

for regular checkups, people with high blood pressure should consider home blood pressure monitoring.

For accuracy, follow these tips:

Have your doctor check your monitor and show you how to use it.

Make sure the cuff fits properly. Wrist monitors are not

recommended.

Sit down, with your upper arm supported and at heart level.

Take two or three readings at a time, one minute apart.

Take your blood pressure at the same time every day. Normal blood pressure is below 120/80. Pre-hypertension is between 120/80 and

139/89. Hypertension is 140/90 or above.

Contributed by:

Staying cool is very important. While you are enjoying your Fourth of

July outdoor festivities, be sure to follow these simple hot weather tips:

Drink at least one cup of water every hour. Your body can lose

fluids before you feel thirsty. You will need more if you are doing

strenuous activity in the heat.

High-protein foods take more energy to digest and add to internal body heat.

Avoid Alcohol. It has a

dehydrating effect.

Wear light-colored, loose-fitting clothing that reflects heat and protects you from the sun.

Pay attention to the heat index (HI) as well as the

temperature. It is dangerous

to do strenuous activity outdoors when the temperature is above 90 degrees. Your local weather channel or forecaster should be able to tell you the HI, which combines air temperature with humidity and tells you how hot it feels outdoors in the shade. Full sunshine can increase the HI by

15 degrees.

Work or exercise outdoors during the early morning hours.

Use at least one ounce, about four tablespoons of sunscreen with a SPF of at least 30 and apply 15 to 30 minutes before going outside. Reapply every two hours or immediately after swimming or strenuous

activity.

Protect your eyes with UV ray-blocking sunglasses

and a wide-brimmed hat.

Sources:

Follow these tips from The Skin Cancer Foundation to

help protect yourself from skin cancer:

Seek the shade. Avoid being in direct sun for more than a few minutes, especially between 10 a.m. and 4 p.m., when the sun's rays are strongest.

Do not burn. A single sunburn increases your risk of developing melanoma, and having five or more sunburns doubles your lifetime risk of melanoma.

Avoid tanning beds. Using a tanning bed or booth makes you 2.5 times more likely to develop squamous cell carcinoma and 1.5 times more likely to develop basal cell carcinoma. Even occasional sunbed use almost triples your chances of developing melanoma.

Cover up. Protect your skin from the sun with clothing, including a broad-brimmed hat and UV-blocking sunglasses.

Use a broad spectrum (UVA/UVB) sunscreen.

Use SPF of 30 or higher every day.

Do not skimp on sunscreen. Apply an ounce (two tablespoons) of sunscreen to your entire body 30 minutes before going outside. Reapply every 2 hours or immediately after swimming or sweating.

Examine your skin. Check your skin from head to toe every month and have a professional skin exam every year.

Prevention Tips

See your dermatologist or primary care physician if you have or develop a spot, sore, skin growth, mole, beauty mark or brown spot that does one or more of the following:

1. Continues to itch, hurt, crust, scab, erode or bleed

2. Does not heal within two weeks 3. Changes color or appears pearly,

translucent, tan, brown, black or multicolored 4. Changes in texture 5. Increases in size or thickness 6. Is asymmetrical 7. Is irregular in outline or border 8. Is bigger than 6mm, the size of a pencil

eraser

The summer is all about being outside and enjoying the weather. The following seven swimming tips could save your life while in the water: 1. Test the depth of the water by going in feet first, even at swimming pools, and obey all No Diving signs. Diving accidents are an important preventable cause of spinal cord injuries. Most diving-related spinal cord injuries result in paralysis of both arms and legs. 2. Swim with a buddy, not alone, and stay in designated areas with lifeguard supervision. Inexperienced swimmers should wear a U.S. Coast Guard approved personal flotation device. 3. Keep within arm’s length of young children in the water, and never ask an older child to watch a younger child. Even though they may have had lessons, children under 4 may not be developmentally ready to swim.

4. Check for rocks, broken glass and other sharp objects before entering the water in rivers, lakes or oceans. 5. When swimming at beaches ask the

lifeguard about waves and riptides, which could be a safety concern. 6. Stay out of the water during bad weather, especially lightning storms. 7. Never drink alcohol when you are swimming. Alcohol impairs your judgment and coordination and alters your body’s ability to stay warm.

Sources:

Ingredients

2 hearts of romaine 2 Tbsp. of extra-virgin olive oil 1 Tbsp. of lemon juice 1 clove of garlic 1/2 tsp. of classic Dijon mustard 1/4 tsp. Worcestershire sauce 1/4 tsp. of black pepper 2 Tbsp. of grated Parmesan cheese

Directions 1. Whisk together the oil, lemon juice, garlic, mustard,

Worcestershire sauce and black pepper. Stir in Parmesan cheese. 2. Remove any faded outer leaves from romaine and cut each heart in half

lengthwise. 3. Oil grill rack and grill romaine over medium to high heat, turning once, until

lettuce wilts slightly, about 6 minutes. 4. Drizzle dressing over lettuce and serve warm.

Note: For best results let grill rack get very hot before placing hearts of romaine.

Nutrition Facts

Serving Size: 4

Calories 74 Fat 7.7 g Total Carbs 0.7 g Protein 1 g Fiber 0.1 g

This easy, healthy grilled hearts of romaine recipe will dazzle your taste buds. This month, surprise your friends and family with this recipe at your Fourth of July picnic.

Peaches

Nutrition Facts

Serving Size: 1 (medium)

Calories 59 Fat 0.4 g Total Carbs 14 g Protein 1.4 g Fiber 3.0 g Sodium 0 mg

Peaches are a definite sign of summer! This sweet and juicy fruit can be used in salads, desserts or just by itself.

Health Benefits of Eating Peaches

Peaches are a great source of vitamin A and vitamin C. Studies have shown stone fruits like peaches, plums and nectarines have bioactive compounds with anti-obesity and anti-inflammatory properties that may also reduce cholesterol (LDL) associated with cardiovascular disease. Peaches may also help fight the formation of free radicals known to cause cancer. Peaches not only have the health benefits mentioned above, but can also be used as an easy snack on the go, add to your smoothie or top your favorite cereal.

Exercise of the

Month Sometimes weak glutes and tight hip flexors can cause the pelvis to tilt forward, pushing your abdomen out and creating a belly pooch. This particular exercise helps strengthen glutes and improve postural alignment.

Lie down on the floor with your face up and your arms out to the sides. Bend your left knee. Lift your right leg straight off the floor until it is in line with your right thigh and push your hips upward, forming a straight line from shoulders to knees. Hold your leg and hips upward for 5 seconds, then lower your body and leg to the floor. Repeat for 10 sets of 3. Be sure to switch and alternate between legs during the repetitions.

1

2

3

We would like your feedback and personal stories to use and feature in future publications. Your Personal Wellness Story: If you have a personal health or wellness story that you think would inspire others, please feel free to send a brief letter and your picture to our editor. Gail@HealthierU.net Thank you for reading and contributing. We sincerely hope that we can become a healthier part of becoming a healthier you.

Eat This… Not That...

Eat This…. Not That: Choice of appetizers can quickly add up when eating out or at home. Grilled zucchini (with olive oil) has only 38 calories and 2.5 grams of fat per serving. A fried blooming onion has over 690 calories and 36.7 grams of fat per serving. Start today by making healthier appetizer choices.

The Wellbeing Insights Newsletter is prepared for you by HealthierU Event Planning and CBIZ. The contributions

included in this newsletter do not specifically reflect your employer’s

opinions and are provided complimentary to CBIZ clients for distribution to their

employees. Please consult your healthcare provider before making any

changes in diet, exercise or implementing any recommendations made by this

publication.

This Newsletter has been prepared by

Specifically for the clients of

R

© Copyright 2014. CBIZ, Inc. NYSE Listed: CBZ. All rights reserved.