FIREWORK SAFETY

The 4^th of July is coming soon and we hope that you enjoy a fun and safe celebration this year! Fireworks are an American tradition and should be used with caution. In recent years, there have been close to 10,000 firework related injuries per year in the U.S. and local fire departments respond to more than 50,000 fires caused by fireworks. Whether you plan to attend a community display or have your own private show, make sure that everyone knows about firework safety. If not handled properly, fireworks can cause burn and eye injuries in kids and adults. For the safest 4^th of July celebration, consider attending a public event and leave the lighting to the professionals.

Safety First

The National Council on Fireworks Safety invites you to celebrate our nation’s heritage on the Fourth of July using the following safety tips:

Before: Choose an open area away from spectators, homes and buildings, and dry vegetation. Use a garden hose to wet down the area before firing. Put on safety glasses before starting your display.

During: As each device burns out, soak it using a hose or bucket of water.

After: Place all used items in a covered, fireproof container and leave it outside and away from homes and buildings.

·    Use fireworks outdoors only.

·    Obey local laws. If fireworks are not legal where you live, do not use them.

·    Always have water handy (a hose or bucket).

·    Know your fireworks. Read the caution label before igniting.

·    Only use fireworks as intended. Don’t try to alter them or combine them.

·    Never relight a “dud” firework. Wait 20 minutes and then soak it in a bucket of water.

·    Use common sense. Spectators should keep a safe distance from the shooter and the shooter should wear safety glasses.

·    Alcohol and fireworks do not mix. Have a “designated shooter.”

·    Parents should not allow young children to handle or use fireworks. Parents and caretakers should always closely supervise teens if they are using fireworks. Only persons over the age of 12 should be allowed to handle sparklers of any type.

·    Do not ever use homemade fireworks of illegal explosives. Report any illegal explosives to the fire or police department in your community.

When using sparklers:

•   Always remain standing while using sparklers.

•   Never hold a child in your arms while using sparklers.

•   Never hold or light more than one sparkler at a time.

•   Never throw sparklers.

•   Sparkler wire and stick remain hot long after the flame has gone out. Be sure to drop spent sparklers in a bucket of water.

•   Teach children not to wave sparklers or run while holding sparklers.

In the event of an injury, immediately go to a doctor or hospital for care. Contact your local fire department if a fire occurs.

Take precautions this 4^th of July and your holiday will be a blast!

SUMMER FRUITS AND VEGGIES

Summertime is a wonderful season for discovering the joy of fresh fruits and vegetables.  Many SCA employees are already enjoying the results of their home gardening, while others are frequent visitors to the local “pick your own” farm or farmer’s market.  In case you needed more convincing, here are some reasons that fresh fruits and vegetables should take up half of your plate at every meal.

1.       UNMATCHED NUTRITION

Someone once told me that taking a multivitamin instead of eating fruits and vegetables was like trading in your luxury car for a bus pass.  No substitute.  While a multivitamin can help to avoid deficiency for a handful of basic nutrients, it can’t come close to providing the thousands of compounds that occur in a serving of broccoli or cantaloupe.  We are still discovering these compounds, which in recent years have included the lycopene in tomatoes and resveratrol in red grapes.  These compounds in fruits and vegetables seem to interact with each other for super disease-fighting power.

2.       NUTRIENT DENSITY

Fruits and vegetables are low on calories and high on nutrients.  That mean, pound-for-pound, you are getting the most benefit to your organs with the least detriment to your waistline!  The color of produce provides information about its nutrients, so go for a rainbow on your plate for the most health benefit.  (For that rainbow, some white stuff counts!  Garlic, onions, cauliflower and turnips are white foods worth choosing.)



3.       FIBER

Fruits are high in natural sugars, but they are also high in fiber.  This means that the sugar enters your bloodstream more gradually over time.  That’s why fresh fruit is a much healthier choice than fruit juices.  The fiber in fruits and vegetables keeps you full for longer and helps with healthy digestion.

4.       THE PLANET

Eating local fruits and vegetables requires less energy, less water, and less pollution than most other foods.  For even better sustainability, try to buy directly from a local farm or grown your own.  If you are concerned about pesticides, you may want to choose organic for the ten foods that are highest in pesticides, also called the “dirty dozen.” 

-          Apples

-          Celery

-          Strawberries

-          Peaches

-          Spinach

-          Imported Nectarines

-          Imported Grapes

-          Sweet Bell Peppers

-          Potatoes

-          Blueberries

For these fruits and veggies, you could also grow your own without pesticides.  For the imported offenders, try to choose a domestic variety.

5.       THE ECONOMY

How can fruits and vegetables help the economy?  You can save money by growing your own food.  You can also help local farmers by buying their crop directly through community supported agriculture (CSA) where you pay a lump or weekly sum for a portion of what they grow all season.  You can also save on healthcare costs (for you and SCA) by staying healthy!

Eat This... Not That!

You may find that healthy food choices are hard to make on a daily basis. Whether you are eating at home, at work, or on the go, we want you to understand how and to become comfortable with making better choices at each of your meals and your snacks in between.

For most of us, the ideal way of feeding our bodies is to eat several (5-6) small meals each day. Our bodies need food for energy, not to satisfy cravings or to answer to emotions. Therefore, it’s important to remember that our bodies only need so much food each time we eat. If we eat too much at once, our bodies will store fat. It’s also important to know which foods are high in energy and nutrients (such as fresh fruits and vegetables and those low in calorie, fat, and sugar) and which foods deplete energy (those high in fat and sugar).

The best small meal is balanced and incorporates more than just one food group. When you combine foods that are high in fiber and protein, it helps to slow digestion and keep you feeling full and satisfied longer than if you eat foods high in sugar. So instead of just eating an apple, add something like natural peanut butter to it. Below you will find more food ideas that are healthy and satisfying!

EAT THIS: Raw Veggies (carrots, colored bell peppers, cucumbers) with low fat dressing or fresh fruit/celery with natural peanut butter

NOT THAT: Potato chips or pretzels with sour cream and onion dip or a soft pretzel

WHY? The chips and pretzels are refined starches that raise blood sugar and will leave you feeling tired and hungry sooner than later. The chips and dip are also high in fat and calories.

EAT THIS: Hummus with sliced whole wheat pita bread  and/or fresh veggies

NOT THAT: Tortilla chips with cheese salsa dip

WHY?  Hummus is a great source of protein and will provide your body with energy. Both the hummus and whole wheat pita bread are high in fiber and will keep you full longer. The veggies are high in nutrients that your body needs each and every day. The chips and dip are high in cholesterol and unhealthy fats.

EAT THIS: Healthy granola bars (low in sugar with no high fructose corn syrup)

NOT THAT: Candy bars

WHY?  The granola bar has fiber, whole grains, and sometimes protein. Most candy bars are much higher in calories, sugar and fat, and although they may be satisfying temporarily, they are not providing your body with long-term energy and nutrients.

 
EAT THIS: Hot oatmeal

NOT THAT: raisin bran

WHY?  They both have whole grains, but most raisin bran is high in added sugars.  Add your own fresh fruit to the oatmeal for a bit of healthy sweetness.

EAT THIS: Frozen berries with low fat Greek yogurt

NOT THAT: Canned fruit with “fruit on bottom” yogurt

WHY?  The Greek yogurt is higher in protein and lower in sugar.  Most canned fruit and many yogurts have high fructose corn syrup or artificial sweeteners.

EAT THIS: 100% whole wheat toast with 1 TB natural peanut butter

NOT THAT: Toasted bagel with cream cheese

WHY?  The bagel is white flour (refined grains raise blood sugar).  It is higher in calories and lower in fiber than whole wheat toast.  The natural peanut butter has cholesterol-lowering healthy fats, while the cream cheese is high in cholesterol and saturated fats.

DRINK THIS:  Almond milk

NOT THAT:  Whole (Vitamin D milk) or 2% cow’s milk

WHY?  The cow’s milk is higher in saturated fat, cholesterol and added hormones (unless organic).  The almond milk is lower in calories and fat.  If you prefer cow’s milk, go for 1% or skim (non-fat) whenever possible. Remember that ALL milk contains vitamin D, not just whole milk.  

EAT THIS:  Flat bread pizza with veggies and low fat mozzarella

NOT THAT: Slice of Sicilian pizza with pepperoni

WHY? The first choice has less fat and calories, and has a smaller amount of refined starches. It also has added veggies that have a lot of vitamins, minerals, and disease-fighting power.

EAT THIS: Grilled chicken on garden salad with whole wheat crackers with balsamic vinaigrette dressing

NOT THAT: Caesar salad with grilled chicken

WHY?  The Caesar salad has added cheese, fried croutons, and creamy dressing.  All of these pack on the fat and calories. The garden salad has more of a variety of colorful veggies and a heart-healthy dressing.

EAT THIS: Donut shop veggie/egg white/cheese wrap

NOT THAT: Donut shop low fat blueberry muffin

WHY? The blueberry muffin is high in sugar and refined starches.  The wrap is higher in protein and lower in fat, with added nutritious veggies.

Remember, eating small amounts more often throughout the day, incorporating healthy protein choices with your snacks, and avoiding late night eating can reduce weight gain over time.  Maintaining a healthier weight can help to prevent or manage heart disease, type 2 diabetes, osteoarthritis, and other weight-related chronic conditions.

If you have questions, or other “eat this, not that” suggestions, leave a comment below or email Dr. Haaz at shaaz@corporatehealthsolutions.com.

HEAT SAFETY

WHAT IS THE HEAT INDEX (HI)?

The Heat Index (HI) is a measurement that combines the air temperature with humidity to determine how hot the weather feels. With high humidity, the body retains more heat because evaporation is slower. It is similar to the “wind chill index” which is used during cold weather.  It is measured only if the temperature is greater than 80 degrees Fahrenheit and humidity is 40% or higher. If the air temperature is 96°F and the relative humidity is 65%, for example, the heat index is 121°F.  The HI is calculated for shady conditions with light wind.  The HI is even higher in places with full sun or strong wind.

WHY IS THE HI IMPORTANT?

When the HI is high, the risk of a heat-related disorder increases, especially for those who are outdoors (or indoors without air conditioning) for long periods and doing challenging activities. High risk groups such as children, elderly, and those with certain health conditions (asthma, heart conditions, obesity) should be especially careful in such conditions.

WHAT ARE SOME HEAT-RELATED CONDITIONS?

Heat Stroke happens when the body can’t cool itself down and body temperature rises quickly.  It can cause death or disability if not treated immediately.  Warning signs can include: body temperature above 103 degrees, hot skin with no sweating, fast pulse, headache, dizziness, nausea, confusion, or unconsciousness. If you see someone with these signs, take them to a shady area, cool them down with water until their body temperature reaches 101-102 degrees and contact emergency medical services.  Do not give them any alcohol.

Heat Exhaustion is milder than heat rash and can happen with several days of exposure to high temperatures, especially without proper hydration. It is most common in the elderly, those with high blood pressure, and anyone working in hot conditions.  Warning signs include: heavy sweating, paleness, muscle cramps, tiredness, weakness, dizziness, headache, nausea or vomiting, fainting.  If untreated, heat exhaustion can become heat stroke. If someone has heat exhaustion, they should drink cool (non-alcoholic) drinks, rest, take a cool shower or bath, use air conditioning, and wear light clothes.

Heat Rash is most common in young children. It happens with excessive sweating during hot weather.  It looks like small blisters and usually happens on the chest and in body creases (elbows neck, groin, etc.  The best treatment is cool air and keeping the area dry. Powder might help discomfort.

Heat Cramps are muscle pains after difficult activity in hot conditions, especially with heavy sweating.  They happen from a loss of salt in the muscles.   If you have heat cramps, stop activity and drink a clear juice or sports drink.  Stay in a cool place and don’t return to the activity until a few hours after the cramps go away.  If the cramps don’t go away in an hour, get medical help.

HOW CAN I FIND OUT THE HI?

You can find a map of the US with general HI information at:

http://www.weather.com/maps/maptype/currentweatherusnational/uscurrentheatindex_large.html

Type your city or town in the search field for more specific details and heat advisory information.

HOW CAN I PROTECT MYSELF AGAINS HEAT-RELATED CONDITIONS
1. Drink more liquid than your thirst suggests.  During difficult activity in the heat, drink 16-32 ounces of water every hour.
2. Avoid alcohol during outdoor activities in high HI conditions.
3. Take a cool shower or bath if you don’t have air conditioning. Fans provide comfort, but do not protect against heat-related conditions.
4. Wear lightweight, loose clothing.
5. Pace yourself during activities.
6. Use sunscreen as directed.

This summer, as the temperature heats up, check the heat index and take steps to stay safe during work and play.