The document provides information and tips for sun safety during the month of July which is Sun Care Month. It discusses the dangers of sunburn and unprotected sun exposure, especially for children. It recommends minimizing sun exposure from 10am-4pm, wearing protective clothing and sunscreen with SPF 30 or higher. It also provides information on treating mild and severe sunburns, including first aid steps. The document emphasizes the importance of sun protection to prevent skin cancer.

1. In This Issue:
R
July 2015 Living a Better, More Vibrant Life
WELLBEING
Insights

2. 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

3. 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.

4. 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:

5. 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:

6. 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

7. 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:

8. 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.

9. 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.

10. 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.
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2
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11. 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.

12. 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
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