Sun Safety for Kids

There is nothing better than playing outside on a warm, sunny day. Sunlight actually provides us with Vitamin D which helps our bodies absorb calcium. The bad news is that unprotected exposure to the sun’s ultraviolet (UV) rays also causes skin damage, eye injury and can lead to skin cancer. Surprisingly, most kids receive up to 80% of their lifetime exposure to the sun before age 18 and this time in the sun can have a long-term effect. Experts say that just one or two blistering sunburns during childhood can greatly increase the risk of developing skin cancer as an adult. Skin cancer is the most common type of cancer in the US and some types can be deadly.

Children with more melanin in their skin are less likely to burn. This chemical gives some natural protection but remember that a “tan” is actually a sign of skin damage. Sunburn is evidence that the amount of ultraviolet ray exposure is greater than what can be protected against by the skin’s melanin. Children at the greatest risk are those with moles on their skin (or whose parents have a tendency to develop moles), very fair skin and hair, and a family history of skin cancer.

UV rays are strongest during the summer months and even more dangerous, in our part of the country, from 10:00 a.m. to about 4:00 p.m. If your children play outside during these hours, be sure to apply a sunscreen. Most of our UV exposure comes from day-to-day activities in the yard and playground – not just at the pool or beach! Also, UV rays are dangerous even on cool, cloudy days when we don’t feel the heat of the sun.

Children six months or older should wear a sunscreen with a sun protection factor (SPF) of 15 or higher. Fair skinned children should wear an SPF of 30 for better protection. Select a broad spectrum (protects again both UV-A and UV-B rays), waterproof lotion and apply it a half-hour before your child goes outside so it has time to be absorbed. Make sure you cover all exposed areas including hands, feet and the tops of ears. There are several kid friendly lotions today that come out of the bottle in bright colors and disappear after being applied. You can also buy lotions that have a bug repellent in them although some sources say this can decrease the effectiveness of the sunscreen slightly. Sunscreen should be reapplied every two to three hours. After swimming, dry your child off and reapply sunscreen. Waterproof sunscreens may last up to 80 minutes in the water.

Many sunscreens have an expiration date on them. If yours doesn’t, most ingredients are fine for up to three years as long as the container has remained closed and kept in a cool place. If yours smells funny or looks different, throw it out. We often keep the sunscreen in hot cars and beach bags which are not optimum conditions for a long shelf life.

Covering up with clothing helps prevent sunburn but the effectiveness depends on the fabric. A typical white t-shirt provides SPF protection of only 10. Tight knit, thick material provides better protection and shirts with long sleeves and pants provide more protection than tank tops and shorts. Make sure children have hats with wide brims that shade the ears, neck and face.

It’s never too early to teach children about sun safety. In Australia where the sun is strong and skin cancer is prevalent, Aussies have developed a national health campaign with the slogan “Slip, Slop, Slap.” This stands for slip on a shirt, slop on sunscreen, and slap on a hat. This is a fun way to remind children to avoid overexposure to the sun’s rays. Enjoy your summer!

Plan Now for Summer Produce

Memorial Day weekend is finally here. This holiday is always a reminder that summer is just around the corner. With the warmer summer days, can come an abundance of summer fruit and vegetables. Whether you are harvesting from your own garden or purchasing from a local farmers’ market, it can be a challenge to properly store all of the fresh produce. Now is the time to plan how you will save fresh summer produce for use throughout the year. Canning and Freezing are two of the three main methods of preserving food. The preservation method you use really depends on the types of foods you want to preserve and which method suits your needs. According to So Easy to Preserve, a food preservation handbook published by the University of Georgia Cooperative Extension, canning is the process in which foods are placed in jars or cans and heated to a temperature that destroys microorganisms and inactivates enzymes. Freezing reduces the temperature of the food so that microorganisms cannot grow. To prepare for the upcoming food preservation season keep these tips in mind. • Determine if preserving food will actually save you money. Consider the cost in growing food in your own garden. If you are receiving food as a gift little cost is involved. Purchasing food from a farmers’ market may offer good prices when you buy at the peak of the season. • Some foods may be better suited for freezing while others may be best if canned. For help determining the best food preservation method for a certain food, contact your local Extension office for detailed preservation instructions. • Assemble freezing or canning equipment early so you will have everything you need before your produce arrives. Also make sure your canner is in good working condition. If you have a dial gauge pressure canner plan to have it tested for accuracy. Contact your local Extension office or manufacturer of the canner for information on how to have this done. • Schedule enough time to finish your food preservation projects. Trying to preserve too much food in a small amount of time can be overwhelming. Be sure to read and follow reliable food preservation methods for the food you are storing. Set aside a realistic amount of time to work with and process the foods you are preserving. • Take a food preservation class. This is a great way to meet other people with an interest in home food preservation and to learn the latest techniques and requirements for safe preserving. Check with your local Extension office for class schedules or the latest publications. • Check these links for more information on home food preservation.The National Center for Home Food Preservation http://www.uga.edu/nchfp/ Penn State Extension Home Food Preservation Website http://foodsafety.psu.edu/preserve.html

Spring into Shape

Spring is the time we come out of hibernation from the cold weather, ice and snow and think about getting in shape for warmer weather activities. We often want to slim down in preparation for wearing shorts, bathing suits and sundresses. What can we do to accomplish these goals? 1. Eat lighter. People tend to eat heartier dishes in winter, which may mean added fat and calories. Supermarkets and farmer’s markets will have an increasing variety of produce at an affordable price as local fruits and vegetables come into season. Fruits and vegetables have a high water content (80-96%), no fat, few calories and fiber. The low energy density fills us up on fewer calories and the fiber slows digestion so we don’t get hungry as quickly. We also get lots of Vitamins A and C, phytonutrients and antioxidants to strengthen our immune system and prevent chronic diseases. 2. Cook creatively. Use a variety of vegetables and lean proteins to make a stir-fry, an entrée salad or tasty grilled meal. Broiling and poaching are also fast and low-fat ways to prepare foods. 3. Be discriminating when choosing beverages. Sodas, sweetened teas, fruit drinks and fancy coffee concoctions can add up to several hundred extra calories per day to your diet and do not fill you up so you eat less food. Instead, drink water, unsweetened beverages or low or non-fat milk. 4. Snack sensibly. People who eat 5-6 mini-meals per day are more easily able to maintain a healthy weight. Plan your snacks so they include 2-3 healthy choices from the food groups—whole grains, fruits, vegetables, low-fat dairy and lean proteins. Skip the chips and cookies and have nonfat yogurt with fruit, low-sodium tomato juice with whole grain crackers, or a small bowl of cereal with skim milk and ½ banana. 5. Walk for wellness. If you have been inactive over the winter, start gradually and add some distance each week. Get a walking partner so you can motivate each other. Walking is a great time to touch base with your spouse or friends without the distraction of television or other activities. The sunshine on our skin enables our bodies to produce Vitamin D, which is lacking in many older adults. Breathing in the fresh air results in increased oxygen circulation and energy. Being out in nature with all the beautiful trees and flowers lifts our spirits, and the endorphins created by the activity relieves depression. Other physical activities like stretching, strength training or working outdoors can help us build and tone muscle, increase metabolism and improve our appearance. So, while planning your garden and your summer vacation, don’t forget to schedule in healthy meals and regular physical activity. The result will be a healthier and happier you! What are strategies you use to get in shape?

Save the Day with Spinach!

As a child I watched Popeye the Sailorman cartoons on TV. When Popeye was in trouble he ate a can of spinach, his muscles would bulge and he would rush in to save the day. "Yeah right," I would think. "Spinach is gross!" As an adult, I now know that Popeye was a pretty smart guy, and I have learned to love spinach!

Easy to grow and now is the time. I can't remember how old I was when I started eating spinach, but I do remember that eating it fresh from the garden was what changed "Gross!" into "Yum!". Spinach is one of the easier vegetables to grow and spring is the time to plant. Check with your local State Cooperative Extension office for local growing details and resources to help you get started. If you can't grow your own spinach, check out your local farmers market for this fresh picked, nutrient rich vegetable.

There's more to spinach than meets the eye. Federal labeling only requires nutritional information for the main nutrients of A, C, Calcium and Iron. Spinach has these and so much more! Spinach is an excellent source of vitamin K, vitamin A, manganese, folate, magnesium, iron, vitamin C, vitamin B2, calcium, potassium, and vitamin B6. It is a very good source of dietary fiber, copper, protein, phosphorus, zinc and vitamin E. And spinach is even a good source of omega-3 fatty acids, niacin and selenium.

Use spinach raw or cooked.

Spinach is great raw in salads and dips. Cooked, it can be added to eggs, soups, and casseroles or as a side dish for breakfast, lunch and dinner making it easy to consume 5-9 servings of vegetables a day. Maybe my kids will not agree with that statement, I have not totally won them over to the wonders of spinach, but they have eaten it more than they know. Spinach has a wonderful mild taste when picked early as small leaves and compliments many recipes, so I add it to my cooking when available. The basic guidelines for selecting, storing and using spinach can be found at: http://montgomery.extension.psu.edu/Nutrition/PBGweb.pdf

So eat your spinach and save the day!