HEALTHY LUNCHES

We recently posted an article about the importance of breakfast, because so many of you are skipping breakfast or starting off the day without healthy, well-balanced fuel.  But even though some of you are doing a pretty good job about consistently eating breakfast, many find it difficult to eat a healthy lunch!  Some aren’t taking the time to have lunch at all, while others are relying on candy, chips or quick and easy fast food options.  When you go too many hours without eating, your blood sugar drops, your metabolism drops, and you are more likely to make poor choices later in the day.  Below, we’ve addressed the most common challenges to eating a healthy lunch.  We’ve also provided some ideas for lunches that are easy, tasty, and affordable.   

 “I DON’T HAVE TIME.”
Many people are rushed getting to work and don’t have much time to plan and pack an elaborate lunch. A simple lunch can take less than ten minutes to prepare with minimal cleanup.

-          Pack it the night before, so you aren’t forced to skip it as your rushing out the door.

-          If you live with a spouse or partner, decide who has a schedule that can more easily squeeze in the lunch prep.

-          If you have kids, pack your lunch along with theirs. Kids who bring their lunch to school eat much healthier (and more affordably) than those who buy it in the cafeteria.

-          Buy convenient options, like bagged lettuce and pre-cut fruit.  They are more expensive than do-it-yourself items, but still cheaper than many healthy restaurant lunches.

 

“I DON’T HAVE THE MONEY.”

 

Healthy prepared food can be costly.  A salad costs more money than a hamburger at many restaurants.  But good lunch doesn’t have to be expensive.  Putting together some simple ingredients at home can save you money, while also saving your health! 

- Keep essential affordable healthy foods (tuna, eggs, bananas, beans, plain yogurt) in the kitchen at all times so you can make a satisfying, healthy lunch in a pinch.

- Bulk grains (brown rice, oats, barley) and dried legumes (beans, lentils, split peas) are super cheap and incredibly nutritious.  Cook them in a pot, pressure cooker or slow cooker with some frozen veggies and seasoning.  You can create endless combinations for pennies per meal.

- Make a bit extra of your healthy dinner (ideas coming soon) and pack it in a Tupperware for lunch the next day.  You’ll save on preparation time and expense!

WE GO OUT FOR LUNCH TOGETHER.”
-If you want to go out for lunch sometimes, try to choose a place with healthier options, like a sandwich joint instead of fast food. 

- When you look at the menu, think about the healthiest 3 choices and pick the one you would enjoy the most.

- Skip the fries and get a side salad.

- Stay back sometimes and eat a healthy lunch by yourself. Use the time to relax for a few minutes, read a magazine, catch up on sports scores, etc.

 

“I’M BORED WITH MY LUNCH.”
While it makes things easy, eating the same lunch day after day can get old and boring.

-          Make a point of trying out one new recipe at least once a week. It doesn’t have to be difficult—just something that sounds delicious and gets you interested in eating a healthy meal. (Check out the recipe resources below.)

-          Do a healthy lunch swap with a friend.

-          Try a new restaurant that highlights healthy choices on the menu and then try to copy it at home.

 

“WHERE SHOULD I START?”

-          Add BBQ sauce to some torn up chicken breast and put it on whole wheat bread with some shredded carrots.

-          Take some leftover stir-fry and whole wheat tortillas for do-it-yourself fajitas.

-          Add a handful of walnuts and cranberries to some bagged lettuce for a satisfying salad with protein and healthy fats.

-          Bring cut veggies and pita to dip in a container of hummus

-          Wrap some low-fat deli meat in romaine lettuce. Dip it in mustard for some zing.

-          Many groceries have a display case with sushi rolls that make a great healthy lunch in a pinch.

-          Bring a can of water packed tuna and eat it with some whole grain crackers and celery sticks.

 

“I NEED MORE IDEAS.”  Check out these websites for recipes, easy examples, and mouth-watering photos:

http://www.cookinglight.com/eating-smart/smart-choices/healthy-lunch-ideas-00412000067923/

http://www.eatingwell.com/recipes_menus/recipe_slideshows/light_lunches?slide=3#leaderboardad

http://www.huffingtonpost.com/2012/08/16/healthy-lunch-ideas-packed-kids-adults_n_1790918.html

http://www.planetbox.com/meals

 

“IS THERE AN APP FOR THAT?”  You bet.  Here are some healthy lunch apps for your smartphone:

I-PHONE

Office Food: http://itunes.apple.com/us/app/office-food-healthy-lunch/id439847055?mt=8

Good Food Near You: http://www.goodfoodnearyou.com/mobile_download/iphone

Healthy in a Hurry: http://itunes.apple.com/app/eatingwell-healthy-in-a-hurry/id319258887?mt=8

 

ANDROID

Quick Recipes: http://www.androidzoom.com/android_applications/lifestyle/quick-recipes-under-10-mins_bvghs.html

Salad of the Day: http://androidapp.lisisoft.com/apps-android-phone/222499-com.salad.android.app.html

Good Food Near You: http://www.goodfoodnearyou.com/mobile_download/android

 

BLACKBERRY

Healthy Recipes: http://appworld.blackberry.com/webstore/content/135292/?lang=en

Good Food Near You: http://appworld.blackberry.com/webstore/content/1263/?lang=en

Junk Food Zapper: http://appworld.blackberry.com/webstore/content/94224/?lang=en

CHANGING SEASONS

Can you believe it’s September!?! That is what so many people are asking. Where did the summer go? Is it really over?  It’s hard to believe that summer is over. Though saying goodbye to summer is not always easy, we hope that   these ideas and tips can help you to embrace the transition into another exciting season....

Be Kind with the Rewind

With each new season, we have to adjust and make some changes, like preparing for Daylight saving time.  This can be hard for people who don’t like shorter days and longer nights.  

• Make your home “sunny”: To keep your house light with less sunshine, try using extra lamps, change the light bulb to something brighter, or decorate with colorful pillows, pictures or throws.

• Catch some rays: Take a few minutes each day to stand by a window, or if the weather permits, take a walk during the day to enjoy some sunlight. For those of you who are at work, at break times, try eating your healthy snack outside (weather permitting) or near a window.

• Fill your calendar: Make plans with friends and family – have activities to look forward to, like hosting a pot-luck dinner, throwing a football party, or joining (or starting) a book or movie club.

Ways to Stay Healthy and Active (and have some Fall fun too!)

• New season, new TV shows: Pair your favorite shows with a great workout. For example, during a one-hour show, march in place during the commercials.  You could walk up to 2100 extra steps =  approximately 1 mile = approximately 150 calories burned!  Or challenge yourself and do push-ups during one set of commercials and lounges during the next, and jumping jacks during the next.  Viola, instant gym!  If you have equipment at home, try exercising for the full episode.  Just don’t forget to keep challenging yourself.

• Fall Spices: Try out some Fall dishes with spices like cinnamon, vanilla, nutmeg, or pumpkin spice. Cinnamon has great health benefits – research suggests it helps reduce inflammation and lower blood sugar in people with diabetes. Sprinkle some cinnamon on sliced apples (also a favorite Fall food,  packed with cholesterol-lowering fiber, antioxidants, and vitamin C!).

• Better sleep – Sleeping in cooler temperatures and more of a routine may help improve sleep, which can boost mood and reduce stress

Got kids?

Getting back into the swing of school may be hard on the kids (and you too, if you are taking classes), but Fall is also a fun time of year.  Here are some suggestionsfor families with children (or grandchildren!):

• Favorite holidays - Halloween and Thanksgiving will be here soon. Ask your kids what they want to dress up as for Halloween, how they want to carve the pumpkin, how they can help prepare Thanksgiving dinner, or what they are thankful for.

• Exploring nature - Enjoy the Fall air by taking a hike or nature walk to notice the colorful leaves, or go apple or pumpkin picking at a local orchard (if location permits)

• Each week make a Fall-inspired dish as a family, like butternut squash macaroni and cheese: http://www.cookinglight.com/eating-smart/recipe-makeovers/light-macaroni-cheese-00412000072555/index.html

Final Thoughts

Focus on the uniqueness of Fall, includingwithwarmer clothes, cooler nights, colorful foliage, and special holidays.  Ease into the season with the  ideas in this blog, or share your own between friends, family, and co-workers. 

Since Fall does bring on busier schedules, shorter days and darker nights, if you find that you are struggling to adjust or notice a change in your mood, please contact   your medical team at SHaaz@corporatehealthsolutions.com or your Carebridge EAP.   Carebridge service is available 7/24/365. Contact Carebridge at 1-800-437-0911 or by emailing clientservice@carebridge.com.

September: The Month to be Aware of Prostate Cancer

Prostate cancer is the most common cancer in men. It begins in the prostate and occurs when abnormal cells in the body grow out of control. September is the national month to increase awareness of prostate cancer among all Americans. It’s even important for females to be familiar with the risk factors, signs, and symptoms of prostate cancer because all women have men in their lives such as fathers, brothers, sons, and friends. The more we understand about prostate cancer, the more able we are to prevent it or catch it early.

The prostate is part of the male reproductive system and is located below the bladder and in front of the rectum, and is typically the size of a walnut. The prostate produces fluid that makes up part of semen. 

Risk Factors

 The following risk factors may increase the likelihood of getting prostate cancer:

·         Age – older men are at greater risk

·         Race – some racial and ethnic groups have a higher risk of getting prostate cancer

·         Family history – someone with a father, brother, or son who has had prostate cancer is 2-3 times more likely to have prostate cancer.

How to reduce your risk

Risk for cancers, in general, is also affected by daily lifestyle behaviors such as smoking, eating an unhealthy diet, lacking physical activity or exercise, as well as being overweight. Therefore, living a healthy lifestyle by eating well, being active, maintaining a normal weight, and not smoking may help to reduce the risk for some cancers, including prostate cancer.

Screening is available to detect prostate cancer in its earliest stages before it causes symptoms. Screening guidelines and recommendations for prostate cancer were recently updated to suggest that men participate in “informed and shared decision making” with their family doctors. This means having a conversation with your doctor about the risk of prostate cancer, personal risk factors (such as age, race, and family history), what screening options are available, and the risks/benefits of screening. This also includes making a joint decision with your doctor about whether or not to be screened for prostate cancer.

Screening options

There are two commonly used tests to screen for prostate cancer:

·         Digital rectal exam (DRE) – A doctor will examine the size of the prostate, as well as feel for any lumps or other abnormalities.

·         Prostate specific antigen test (PSA) – A blood test to measure the level of PSA in the blood, which may be higher with prostate cancer.  Other conditions that affect the prostate can also increase PSA. These other conditions include: certain medical procedures, certain medications, an enlarged prostate, recent sexual activity, or an infection in the prostate.

Symptoms

Not all men with prostate cancer experience symptoms and the symptoms may differ. Common symptoms include:

·         Blood in the urine or semen

·         Difficulty starting urination

·         Weak or interrupted flow of urine

·         Difficulty emptying the bladder completely

·         Frequent urination, especially at night

·         Pain or burning during urination

·         Pain in the back, hips, or pelvis that doesn’t go away

·         Painful ejaculation

If you experience any of these symptoms, contact your doctor right away. These symptoms can also be caused by other conditions, but talking with your doctor is important to determine the cause.

Treatment

Several treatment options are available to men diagnosed with prostate cancer. Some doctors and patients decide to watch the prostate over time to see if it is growing or causing symptoms before removing or treating it. Others choose surgery, radiation, chemotherapy, or hormone therapy. To learn more, visit treatment options.

During the month of September and beyond, think about the risk factors for yourself or your loved ones. All men should have a discussion with your doctor about whether to screen for prostate cancer. Encourage your male friends and family members to do the same and to take the next step in preventing prostate cancer.

BREAKFAST IDEAS: HEALTHY, EASY, AND QUICK

The Most Important Meal.  Many of you have heard that breakfast is important, but do you know why?

1) Provides fuel for the first half of your day

2) Revs up your metabolism (like putting a log on the fire)

3) Sets the stage for healthy eating and other healthy choices

4) Helps maintain a healthy weight (people who eat breakfast weigh less)

5) Improves likelihood of meeting all daily nutritional needs

6) Models healthy habits for other family members (behavior is contagious!)

7) It can even improve work performance! (brains needs calories too.)

General Principles.  You may not be hungry for breakfast because your body is not used to getting fuel in the morning, or because you are eating too much at night and haven’t used those calories during sleeping hours.  Breakfast doesn’t have to be in the morning.  It is the meal you eat after you wake up from your longest sleep duration, no m atter what time that is.  And it doesn’t have to consist of “breakfast food.”  If you wake up and eat an evening meal with your family, that is your breakfast.  Breakfast is the meal you use to “break” the “fast” during sleep.

You should be eating something within 2 hours of waking up.  If you are not used to that, try something very small to start. If you are not hungry for breakfast, try to eat less at dinner, avoid snacking after dinner, or move your dinner to an earlier time, if possible. Ideally, breakfast should include fruits/vegetables , whole grains, protein, and healthy fats.  If you can’t accomplish all of that, at least be sure that you have some whole grains and protein.  See a few examples below.

Ideal Breakfast Ideas.  If you can make the time to sit down and eat a healthy breakfast, here are some ideas to get started.  Remember, you can also eat a meal that is more similar to dinner.  We will include some of those ideas in another blog post soon.

1.)  Loaded Oatmeal: add fresh fruit, such as berries, raisins and/or banana.  Use skim or soymilk and some chopped nuts.  Sprinkle with cinnamon and sesame or flax seeds.
2)  Egg White Omelet:  Coat the pan with a touch of olive oil and add veggies like bell peppers, onion, mushroom and more.  Pair it with a slice of whole wheat toast with Smart Balance spread.
3)  Healthy Breakfast Burrito: instead of toast, wrap the egg white and veggies in a whole wheat tortilla with skim mozzarella, whole beans and salsa.
4)  Fruit and Yogurt Parfait: Use non-fat Greek yogurt and mix with fresh fruit and a sprinkle of granola.
5)  Green (or other color) Smoothie: Fresh fruit, a handful of leafy greens (or other veggie), skim or soymilk, and a tablespoon of natural peanut butter (or almond butter, sunflower butter, etc.)  See your last newsletter for the recipe!  You won’t even taste the veggies.
6)  Bagel:  Use half of a whole grain bagel and add hummus, lettuce and tomato, fat-free cream cheese with veggies, or natural peanut butter and banana slices.

Grab and Go Breakfast Ideas.  If you absolutely have to eat your breakfast in the car, on the train, or at your desk, don’t skip it completely or resort to junk food.  Here are some ideas that meet a few nutritional bases.  This is also a good place to start as you’re getting used to eating breakfast.

1)  Yogurt and Fresh Fruit.  Choose non-fat yogurt, plain or vanilla.  Try to avoid artificial sweeteners and high sugar options.  Easy fresh fruit can be an apple, peach, banana, pear, plum, etc.
2)  Fruit-and-Nut Trail Mix.  Without chocolate chips or candy pieces, trail mix is a nutrition powerhouse.  Stick to a couple of handfuls and pair it with a big bottle of water.  If you have high blood sugar or diabetes, be careful about too much dried fruit.
3)  Whole Food Bar.  A lot of granola bars are high in sugar and have no protein.  Go for a bar with at least 10g of protein and ingredients you can understand!  Some examples are Luna Bar, Vega Bar, Lara Bar, Good ‘N Natural, and Simply Bar.
4)  Pre-made “Loaded Pancake.”  Use a whole grain pancake mix, and swap out added ingredients, using applesauce instead of oil, and egg whites or egg beaters instead of whole eggs.  You can add fresh berries and chopped nuts for a balanced breakfast that you can eat with one hand.  Cook up a few in advance and grab on the way out the door.  No syrup or butter needed!
5)  Healthy PB&J.  Use 100% whole wheat bread, natural peanut butter and fruit preserves. 
6)  Stop on the Way.  Stop somewhere and grab one of our healthy choice recommendations from a recent post: On-the-Go Food Choices

A healthy breakfast is a great way to start the day, whenever your day begins.  Look for healthy lunch and dinner ideas coming soon!

Good Use Of Your Days Off

Whether you have vacation or personal time to use or simply have a day off of work, it’s important to get the most use out of it. We all need and deserve time away from our jobs for vacation, to spend with our families, work on our to-do lists, and relax. Sometimes life happens and we don’t always have the luxury of planning out our days the way we’d like them. Whether you work another job on your days off or care for an aging parent or sick child, it is still important to find time to care for yourself. Hopefully this blog will help you to think about ways you can do so.

Most important - Plan your time off according to your schedule and priorities. If you have vacation each year, plan in advance how you would like to use them. Perhaps you will travel or relax for one week and save the remaining days to take periodically as you need a break from work-related stress. Whether you work rotating shifts or a set schedule, look through your calendar to determine what you have going on each month. Then organize your days off to allow you to be productive in getting done what is most necessary, ranging from grocery shopping, exercise, yard work, and relaxing.

Spend time with your family – Perhaps you take a day off during the summer to spend time with your kids or other family members. You might rather take a day during the year to fulfill responsibilities early, freeing up the evening for play. Both options honor the importance of quality family time. If you are part of a couple, consider taking time for just you and your spouse or partner, especially if you have young children. Working and caring for kids is time- and energy-consuming, and can often lead to less quality “alone time.” It’s important to keep this relationship healthy in order to maintain a positive family dynamic.

           

Exercise – Many folks have difficulty finding time and energy to exercise before or after a long work day. Take advantage of your days off and make exercise a priority, whether you take a brisk 15 minute walk or head to the gym for an hour workout. Exercise can improve your energy, mood, increase motivation, burn calories, help with weight loss, improve sleep, and many more great benefits….it’s not something you want to be missing out on!

Clean out your house – Spend time organizing your home office, bedroom, kitchen, or a desk that is covered with clutter. Too many busy days at work can lead to chaos or clutter at home. Sort through bills, mail, laundry, and other things that have been neglected over time. Make a list of home improvement projects and choose one to tackle on a day off.  While this may not sound like a fun use of time away from work, it can help provide valuable peace of mind.

Rest and relax – “Me” time is just as important as exercise and organizing your home. Do something that makes you happy and that you rarely have time to do, such as reading a book, taking a bath or nap, exercising, journaling, listening to music, or spending time with a good friend. Set aside some time for hobbies you enjoy, perhaps even taking a class or workshop to grow your skills. These enjoyable activities can help to reduce stress and promote personal growth, which improves mental, physical, and emotional health.  

Make a list of all the things you want and need to do over the next week, month, or year. Then prioritize that list and break out your calendar. Plan your days off so that you can get the most out of them…and ENJOY!

ON-THE-GO FOOD CHOICES

It is easier to eat healthy meals at home than at restaurants.  This is because when you make food at home, you control all of the ingredients (olive oil vs. butter), preparation methods (grilling vs. frying), and how much food goes on your plate.  But sometimes a home-cooked meal isn’t an option.  Especially for the SCA “Road Warriors” who travel often, it can be difficult to make healthy food choices in a pinch.  Here are some suggestions for healthy options you can find in many locations around the country. 

BREAKFAST

Starbucks

1. Perfect Oatmeal with dried fruit and nut medley.

2. Protein Bistro Box (Cage-free egg, white Cheddar cheese, honey peanut butter spread, multigrain muesli bread, apples and grapes)

Einstein Bros. Bagels

1. Asparagus, Mushroom and Swiss Sandwich (choose egg whites and whole wheat bagel thin)

2. Whole wheat bagel thin with hummus, lettuce and tomato

Jamba Juice

1. Fruit and Veggie Smoothie- 16oz (Apple 'n Greens, Berry UpBEET™, Orange Carrot Karma)

2. Probiotic Fruit and Yogurt Blends- `16oz (Strawberries Alive, Thrivin’ Mango, Vibrant Blueberry)

BREAKFAST TIPS:

-          Limit caffeine if you have high blood pressure.

-          When adding to your coffee or tea, be selective.  Choose skim or soy and try to slowly reduce the amount of sweetener you need.

-          Ask for egg whites or egg beaters

-          Go for whole grains in your wrap, English muffin, bagel or toast

-          Add veggies to omelettes or breakfast sandwiches, add fresh fruit and nuts to oatmeal or cereal.

-          Fruit juice can spike your blood sugar, so go for the tiny juice glass or stick to water.

LUNCH

Subway

1. 6-inch Turkey Breast Sandwich (whole wheat bread, mustard, no cheese, tons of veggies) 

2. Grilled Chicken and Baby Spinach Salad (Fat-Free Italian dressing)

Panera

1. Mediterranean Veggie on Honey Wheat (Half Sandwich and cup of low-fat soup)

2. Strawberry Poppy seed and Chicken Salad

Chipotle

1. Vegetarian Burrito bowl (brown rice, black beans, salsa… skip the cheese and sour cream)

2. Barbacoa Salad (naturally raised beef) with fajita vegetables and vinaigrette

LUNCH TIPS:

-          Use mustard instead of mayo

-          Skip the cheese

-          Choose whole grain bread

-          Side salad instead of fries or chips

-          Add lemon/lime to club soda or unsweetened tea as a refreshing alternative to soda pop

-          Consider saving half for tomorrow or for a mid-afternoon snack

DINNER

Noodles and Company

1. Whole Grain Tuscan Linguine with Chicken Breast and Cucumber Tomato Salad (Balsamic dressing)

2. Thai Curry Soup with Organic Tofu and Tossed Green Salad (Fat-free Asian dressing)

Cosi

1. Asian Salmon Salad

2. Shanghai Chicken

Ruby Tuesdays

1. Spaghetti Squash Marinara

2. Creole Catch

DINNER TIPS:

-          Crispy means fried. Go for baked, grilled or broiled.

-          Eat fish more often than red meat.

-          Eat half of what is served.

-          If you have an appetizer, make it a small salad with a vinaigrette dressing.

-          Skip dessert or share it with others.

-          Drink plenty of water.

OTHER IDEAS:

-          Hit the salad bar at a local grocery store

-          Pick up a pre-packaged sushi roll from the prepared foods section

-          Stop at a local deli and ask for a small amount of lean sliced chicken or turkey.  Grab some lettuce leaves and roll the meat inside

-          Stop at a roadside farm stand and snack on fresh fruits and vegetables right from the grower

At a gas station convenience store, grab trail mix and a bottle of water for a quick, healthy snack and enjoy!

Rocky Mountain Spotted Fever

While many of us are taking advantage of the warm weather and spending more time outdoors, it’s important to protect ourselves from ticks in order to avoid illness. This week we are highlighting the symptoms, treatment, and prevention methods for Rocky Mountain Spotted Fever. Rocky Mountain Spotted Fever (RMSF) is a bacterial disease that is transmitted through the bite of an infected tick. It damages the lining of the smallest blood vessels causing them to leak or form clots. If left untreated, RMSF can cause serious damage to internal organs, especially the kidneys, and can even be fatal.

RMSF was first discovered in the Rocky Mountains, but is most common in the southeast and can be transmitted by ticks in all parts of the United States. In the western U.S., the bacteria are carried by wood ticks, and in the eastern U.S. they are carried by the dog tick. Other ticks spread the infection in the southern U.S. Most cases occur during spring and summer months. However, if fall and winter are mild, ticks remain active and people venture outdoors, further extending the season of risk for RMSF.  

Risk Factors

·    Hiking or exposure to ticks in an area where the disease occurs

·    Crushing ticks that have been removed from pets with bare fingers

Symptoms

Symptoms typically occur within 2 to 14 days after the tick bite and may include the following:

·    Chills

·    Confusion

·    Fever

·    Severe headache

·    Muscle pain

·    Red, non-itchy rash – usually appears a few days after the fever on the wrists and ankles and then spread to the rest of the body. The spots are 1-5 mm in diameter. About 1/3 of infected people do not experience a rash.

·    Fatigue

·    Diarrhea

·    Light sensitivity

·    Hallucinations

·    Loss of appetite

·    Nausea and vomiting

·    Thirst

Although many of these symptoms are also caused by other common illnesses, making RMSF difficult to diagnose, there are several tests that can be done to properly diagnose the disease.

Treatment

Treatment with oral antibiotics usually cures the infection, especially if started within 5 days of infection. Complications are rare but may occur in cases that are left untreated for too long. Complications may include brain damage, clotting problems, heart, kidney, or lung failure, meningitis, pneumonitis (lung inflammation), or shock.

Call your health care provider if you experience the symptoms listed above after exposure to ticks or a tick bite, even if you did not see a tick on you.

Prevention

The best way to avoid RMSF is to take certain precautions when spending time outdoors. Your efforts will protect you from more than just RMSF, since ticks may carry other diseases.

When walking or hiking in tall grasses, woods, or other areas:

·    Wear light-colored clothing so you can see a dark tick and remove it before it finds your skin

·    Wear long sleeves and long pants to reduce exposed skin

o   Tuck shirt into pants

o   Tuck pants into socks

·    Wear shoes or boots instead of sandals

·    Spray skin and/or clothing with a tick repellent (always follow instructions on the label)

·    Always perform a tick check on you and loved ones after spending time outdoors

·    Remove ticks immediately with tweezers, pulling carefully and steadily. Pay attention to symptoms over the next two weeks and notify your doctor if symptoms appear.

Enjoy summer and fall outdoors but always remember to take precautions against outdoor pests, like ticks.