Mom-to-mom ideas for family summer wellness.

Summer Healthy Living:

Keep Your Family Safe, Healthy, and Happy
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As summer gets under way, your family will likely be planning vacations and booking the kids in summer camps.  But beyond the summer schedules, there are a few simple steps to keep your family safe, healthy, and happy the next few months. 

SUN SAFETY

It’s important to remember to protect yourself and your family from both UVA and UVB rays.  The newest development in sunscreen is that as early as this summer, we will start to see some changes on our sunscreen labels – you can expect a new 4-star rating program to measure the amount of UVA protection that  you are getting.

And UVA protection is important because UVA rays not only age you more rapidly but also they penetrate more deeply into your skin -- and they can contribute to skin cancers like melanomas.

But, not only is it important to protect your skin from these harmful rays but also your eyes.  The eyes, just like the skin, can be burned by the sun, and prolonged exposure to UV light may results in certain eye conditions such as macular degeneration and cataracts.  So here are three tips –

○       Protect your children’s eyes – and this important because according to VSP Vision Care, parents are more than twice as likely to wear sunglasses than have their children wear sunglasses.  So put sunglasses on your children.

○       Wear 100% UV protected sunglasses – look for a sticker or label that confirms this protection

○       And for prescription lenses, you can ask your eye doctor about Transitions lenses.  These lenses automatically darken to guarantee you are wearing sunglasses when you go outside, and they also block 100% of the UV rays.  

HYDRATION

During the hot months, hydration is of top concern.  So, make sure you and your children drink enough water – that would beat least 8 cups of water each day in some form.  For example, anytime you walk by a water fountain, take a drink.  Make sure you drink water at the pool.  And unless you’re exercising vigorously, skip the high-calorie drinks and just choose water.
 

SUMMER NUTRITION

There is a brand new report out from the Centers for Disease Control that says that only a third of older Americans are eating the recommended amounts of fruits and vegetables each day.  Now this seems small, but the numbers are even smaller for children and young adults -- it drops to only 21 percent.  See a comparison, state by state, here.

So, one thing you can do for the summer is reintroduce seasonal fruits and veggies to your family and get them in the habit of eating more. 

California peaches, plums, and nectarines are a seasonal example -- available now through October.  They not only meet dietary requirements but also give you Vitamin C, are sodium free, and packed with potassium and fiber.

Families also need more whole grains.  So make sure to check out the ingredients list and fiber content of any snacks or breads you buy.  A great example is Sunchips which surprisingly has 18 grams of whole grains, 2 grams of fiber, and zero trans fats.  Plus this snack is also helping the planet, which is great news!  At one of their manufacturing plants in Modesto, California they have started to use solar energy to help produce the snacks.  
 

ENCOURAGE KIDS TO GET OUTDOORS

There has been much research on children's disconnect with nature and the physical and intellectual benefits of being outdoors. 

Matter of fact, the Sierra Club of California is encouraging the passing of a bill in the California legislature that would ask for funding of nature programs for at-risk youth to help turn their lives around.  The reasoning is that children who participate in outdoor education programs increase their science test scores by at least 27 percent, improve their conflict resolution and problem-solving skills , and end up with better self-esteem and motivation to learn. 

You can help your children benefit as well by encouraging them to disconnect from the computer and TV and get some fresh air.  Some tips are –

○       Make outdoor play mandatory – tell them they have to get outside to play everyday.

○       Grow a garden – and have your family members plant their own rows and veggies

○       And eat outside – this helps kids break away from the TV and helps them rediscover nature.

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