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6.2021
Smart Sipping
By Cara Rosenbloom, RD
Sugar-sweetened beverages have become the
single greatest source of calories and added
sugars in the American diet. We consume lots
of sugar-rich sodas, fruit drinks, iced tea and
energy drinks, and that’s problematic because overconsumption
is linked to an increased risk of heart disease and type 2 diabetes.
Family Exercise How much sugar is too much? The American Heart Association recommends
Advice
no more than six teaspoons of added sugars daily for women, and nine teaspoons
for men. A regular 12-ounce soft drink contains eight teaspoons of added sugar,
so even one sweet drink per day is too much. Treat these beverages like candy
and have one occasionally, but don’t make them your daily drink of choice.
Summer is a good time to focus on active
family fun in the sun. Sip smarter: Choose water most often. If you crave flavor, jazz it up by adding
a squeeze of citrus (e.g., lemon, lime, orange), mint leaves, sliced cucumber,
To find more family fitness time, plan and choose berries, fresh ginger or a cinnamon stick. Enjoy the color and fragrance.
activities that fit your busy lifestyle. Try to set aside Since coffee and tea are each 99% water, they are also good choices — just be
time three times a week for family exercise after work aware of how much sugar you add and how much caffeine you consume. Try not
or dinner, or whatever fits everyone’s schedule. to exceed 400 mg of caffeine per day. An eight-ounce cup of coffee has about 80
to 100 mg of caffeine, while a cup of green or black tea has 25 to 50 mg. Herbal
• Walk 15 to 30 minutes every possible day together.
tea and decaf coffee are caffeine-free choices.
• Walk your dog or a neighbor’s.
Fruit juice comes with some cautions — even though juice is made from fruit,
• Bike or skateboard on safe routes. processing renders it devoid of fiber and high in sugar. Limit your daily fruit
• Plan exploratory hikes. juice intake to four to six ounces, if you drink any at all. Vegetable juice is fine,
as long as it’s low in sodium and sugar.
• Paddle a canoe or kayak to build muscle.
Q: OTC sleep aids?
• Play catch, volleyball, tennis or pickle ball.
• Plan active vacations or weekend outings.
• Choose one family physical activity every weekend.
• Include home chores (rake leaves, wash the car, A: Over-the-counter (OTC) sleep aids are popular choices for
sleeping difficulties. Here are the pros and cons of nonprescription
clean up the garden).
drugs and dietary supplements commonly used as sleep aids.
Nonprescription drugs: Most OTC sleep aids contain an antihistamine,
D
id you know? Family Health such as doxylamine or diphenhydramine. These antihistamines are used
and Fitness Day is June 12. Exercise mainly to treat allergies and colds, and they cause drowsiness as a side effect.
for kids and parents is important for The sedation can aid sleep. But drug tolerance can quickly develop, so the
health. And pursuing fitness together drugs don’t work for the long term. Drowsiness can also lead to confusion,
can be fun, too. The American falls or problems driving or operating equipment.
Academy of Pediatrics advises finding
activities the whole family can enjoy. Dietary supplements: Lavender, chamomile, valerian and melatonin
Celebrate this day — sponsored by are some of the options for sleep. Side effects may include nausea, dizziness,
the National Recreation and Park headache or sedation. Ask your health care provider or pharmacist to check for
Association — by visiting a local interactions with other medications you’re taking. Before purchasing a dietary
park or other recreation area. supplement, get your provider’s okay, and research brands carefully using
reputable sources, such as consumerlab.com or usp.org. — Elizabeth Smoots, MD
Your Child’s Wellness Smart Device
As parents, you are vital to shaping your children’s physical and
mental well-being now and for years to come. First, be a role model. Ergonomics
Show them the basics as often as possible: why and how to eat well and
There are huge advantages
enjoy physical fitness.
to smart device technology,
Kids’ EATING WELL BASICS: but it can also have a downside.
Your smartphone and tablet
Eat more:
give you flexibility about where
• Fruits, vegetables and whole grains. and how you work, and help
• Fat-free or low-fat milk, yogurt, cheese and you manage your personal business.
fortified nondairy beverages.
• Protein-rich foods, including seafood, lean But your posture and how you hold these devices can
meats, poultry, eggs, legumes, nuts and seeds. become a pain in the neck — and in other parts of your
body, too. For example, holding your phone up to your ear
Limit processed food products with: for a long time can cause sore shoulders, elbows and neck.
• Refined grains, saturated fats, butter, margarine and sodium. Research into smart device ergonomics (the study of people
• Added sugars and sodium found in pizzas, chips, crackers, sugar-sweetened in their working environment) shows you can help prevent
drinks and desserts. physical stress from extended use of your tools with these
strategies:
• Fast foods high in calories, saturated fat, refined grains and added sodium.
• Pay attention to how you are sitting. Keep your head in
Note: These foods and beverages can be part of a healthy eating plan on
a neutral position as much as possible and consciously relax
a limited basis.
your elbows.
Kids’ DAILY EXERCISE GUIDE: • Write fewer and shorter messages. For a long text, use
your computer if possible, or use talk-to-text dictation
• For preschoolers, try to ensure they get software when you can.
about three hours of physical activity spread
throughout each day. Include a mix of light, • Instead of holding your phone to your ear for long
moderate or vigorous intensity. conversations, use a Bluetooth headset or another device
whenever possible.
• For school-age children (ages six to 17),
encourage at least one hour per day of • Use a cover which also doubles as a stand for
moderate- to vigorous-intensity exercise, your tablet, so you don’t have to hold it.
such as bicycling, walking, rope jumping, • Take frequent breaks from your devices and stretch
playing basketball or soccer. with this exercise from the American Physical Therapy
Association: Fold your hands together, turn your palms
REDUCE SCREEN TIME: Most adolescents away from your body as you stretch your arms over your
in the U.S. aren’t getting enough exercise as electronic head. Hold for 10 seconds; repeat eight times.
screen time increasingly replaces physical activity. • And stand up when using your devices to reduce long
In a 2019 study researchers found that 85% of girls sitting spells.
and 78% of boys failed to meet the recommended
one hour of physical activity daily; data reported
involved 1.6 million students ages 11 to17. afety
June is Home Safety Month,
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VACCINATIONS: Make sure your child is up to date. From babyhood sponsored by the Home Safety
ser va
through old age, vaccines are effective protection from serious diseases. While Council, is a good time for families
the chances of your child getting measles, pertussis, or other vaccine-preventable to review safety precautions in and
diseases might be low, that’s because vaccines work and have reduced the rate of around their homes. The Council
serious illnesses. It doesn’t mean your child can get by without the protection offers a broad variety of safety resources,
immunization offers if they’re exposed. including its Top Ten Tips on preventing
the leading causes of injury in the home
What’s more, ensuring your child is vaccinated, you are not only protecting
(falls, poisonings, burns, fires and choking).
your youngster but helping stop the spread of diseases. If you haven’t already, ask
Learn more at homesafetycouncil.org.
your health care provider when your child can receive the COVID-19 vaccine.
Note: Due to production lead time, this issue may not reflect the The Smart Moves Toolkit, including this issue’s
current COVID-19 situation in some or all regions of the U.S. printable download, Safety Room by Room,
For the most up-to-date information visit coronavirus.gov. is at personalbest.com/extras/21V6tools. 6.2021
TopHealth® is published to provide readers with the information and the motivation needed to achieve and maintain a healthier lifestyle. The content herein is in no way intended to serve as a substitute
for professional advice. Executive Editor: Susan Cottman. Medical Editor: Zorba Paster, M.D. Sources available on request. © 2021 Ebix Inc. All rights reserved. Unauthorized reproduction in any form
of any part of this publication is a violation of federal copyright law and is strictly prohibited. Personal Best® is a registered trademark of Ebix Inc. Two Perimeter Park South, Suite 160 East, Birmingham,
AL 35243 • 800-871-9525 • fax 205-437-3084 • e-mail: PBeditor@ebix.com • website: www.personalbest.com
JUNE 2021
MAKE A GREAT PLATE.
Homemade and healthy — these rolls are chock-full of flavor and color
Rainbow Vegetable Rolls with Peanut Dipping Sauce
INGREDIENTS
¼ cup creamy peanut butter 1 bunch collard greens
1 tbsp soy sauce or tamari 2 bell peppers (yellow and red), thinly sliced
½ tbsp honey 2 carrots, julienned
1 tbsp fresh lime juice 1 cup purple cabbage, shredded
1 ripe avocado, pitted, peeled and sliced (optional)
DIRECTIONS
Dipping sauce: Stir together peanut butter, soy sauce, honey and lime juice. Thin with 1-2 tsp of water if too thick.
Transfer to small serving bowl. Create vegetable rolls: Lay collard leaves on plate. Layer peppers, carrots, cabbage
and avocado (if using) inside leaves and roll tightly. Place seam-side down on platter and serve with bowl of dipping
sauce. Note: If collards are very thick, steam for three minutes and let cool before rolling.
Makes 4 servings. Each: 158 calories • 7g protein • 8g total fat • 17g carb • 8g sugar • 5g fiber • 335mg sodium
EBAW © 2021 EBIX INC.
No-Bake Cinnamon Raisin Bliss Bites EASY RECIPE
Ingredients:
1 cup rolled oats
½ cup peanut (or other nut) butter*
2 tbsp ground flaxseeds
2 tbsp honey
½ tsp cinnamon
¼ cup raisins
*Choose nut butters without added sugar, salt and oil.
Method:
Line a baking sheet with parchment paper. In a large bowl, combine oats, peanut butter, flaxseeds, honey,
cinnamon and raisins. Stir to combine until the oats are sticking together and mixture is uniform. Scoop a
scant tablespoon of the oat mixture and roll it tightly into 10 bite-sized balls. Repeat until oat mixture is
used up. Place bites on lined baking sheet and freeze for one hour. Store in a freezer-safe container and
enjoy cold or at room temperature.
Makes 10 servings. Per serving:
115 calories | 4g protein | 6g total fat | 1g saturated fat | 2g mono fat |
2g poly fat | 12g carbohydrate | 6g sugar | 2g fiber | 50mg sodium
Personal Best®. Copyright © 2021 Ebix Inc. All rights reserved.
6.2021
Beba de manera sabia
Por Cara Rosenbloom, RD
Las bebidas endulzadas con azúcar se han
convertido en la mayor fuente de calorías
y azúcares agregados en la dieta estadounidense.
Consumimos muchos refrescos ricos en azúcar,
bebidas de frutas, té helado y bebidas energéticas,
y eso es problemático porque el consumo excesivo está relacionado
con un mayor riesgo de enfermedad cardíaca y diabetes tipo 2.
Consejos para el
¿Cuánta azúcar es demasiado? La Asociación Americana del Corazón (American Heart
Association) recomienda no más de seis cucharaditas de azúcares añadidos al día para las
mujeres y nueve cucharaditas para los hombres. Un refresco regular de 12 onzas contiene
ejercicio familiar ocho cucharaditas de azúcar añadido por lo que incluso una bebida dulce al día es
demasiado. Trate estas bebidas como si fueran caramelos y tómese una de vez en cuando,
pero no permita que sean su bebida diaria preferida.
El verano es un buen momento para concentrarse Beba de forma más sabia: Elija agua con más frecuencia. Si le apetece el sabor, mejórela
en la diversión familiar activa bajo el sol. añadiendo un chorrito de jugo cítrico (por ejemplo, limón, lima, naranja), hojas de
menta, rodajas de pepino, bayas, jengibre fresco o un palito de canela. Disfrute del color
Para encontrar más tiempo para hacer ejercicio en familia,
y la fragancia.
planifique y elija actividades que se adapten a su ajetreado
estilo de vida. Trate de reservar tiempo tres veces por Dado que el café y el té tienen un 99% de agua, también son buenas opciones; solo
semana para hacer ejercicio en familia después del trabajo tenga en cuenta la cantidad de azúcar que agrega y la cantidad de cafeína que consume.
o la cena, o lo que se ajuste al horario de todos. Trate de no exceder los 400 mg de cafeína por día. Una taza de café de ocho onzas tiene
alrededor de 80 a 100 mg de cafeína, mientras que una taza de té verde o negro tiene de
• Caminen juntos de 15 a 30 minutos todos los días 25 a 50 mg. La infusión de hierbas y el café descafeinado son opciones sin cafeína.
que les sea posible. El jugo de fruta viene con algunas advertencias: Aunque el jugo está hecho de frutas,
• Saquen a pasear a su perro o al perro de un vecino. el procesamiento lo deja desprovisto de fibra y con un alto contenido de azúcar. Limite
• Monten en bicicleta o use una patineta en rutas seguras. su consumo diario de jugo de frutas a cuatro a seis onzas, si es que bebe estos jugos.
• Planifiquen caminatas exploratorias. Está bien tomar jugo de vegetales, siempre y cuando sea bajo en sodio y azúcar.
P: ¿Ayudas para dormir de venta sin receta?
• Remen en canoa o kayak para desarrollar músculo.
• Jueguen a atrapar la pelota, voleibol, tenis o pickleball.
R:
• Planifiquen vacaciones activas o salidas de fin de semana.
• Elijan una actividad física familiar cada fin de semana. Los somníferos de venta sin receta (OTC, por sus siglas en inglés) son opciones
• Incluyan tareas domésticas (rastrillar las hojas, lavar populares para las dificultades para dormir. Estos son los pros y los contras de los
el auto, limpiar el jardín). medicamentos de venta sin receta y los suplementos alimenticios que se usan comúnmente
como ayudas para dormir.
¿ Sabía usted? El 12 de junio es el Día Medicamentos de venta sin receta: La mayoría de los somníferos de venta sin
de la salud y la buena forma física de receta contienen un antihistamínico como la doxilamina o la difenhidramina.
la familia. El ejercicio para los niños y Estos antihistamínicos se utilizan principalmente para tratar alergias y resfriados,
los padres es importante para la salud. y provocan somnolencia como efecto secundario. La sedación puede ayudar a dormir.
Y el hacer ejercicio juntos también Pero la tolerancia a los medicamentos puede desarrollarse rápidamente, por lo que los
puede ser divertido. La Academia medicamentos no funcionan a largo plazo. La somnolencia también puede provocar
Estadounidense de Pediatría (American confusión, caídas o problemas para conducir o manejar equipo.
Academy of Pediatrics) aconseja encontrar Suplementos alimenticios: La lavanda, la manzanilla, la valeriana y la melatonina son
actividades de las que toda la familia algunas de las opciones para dormir. Los efectos secundarios pueden incluir náuseas,
pueda disfrutar. Celebre este día, mareos, dolor de cabeza o sedación. Pídale a su profesional de salud o farmacéutico
patrocinado por la Asociación Nacional que verifique las interacciones con otros medicamentos que esté tomando. Antes
de Parques y Recreación (National de comprar un suplemento alimenticio, obtenga la aprobación de su profesional
Recreation and Park Association) visitando de salud e investigue las marcas cuidadosamente utilizando fuentes confiables como
un parque local u otra área de recreación. consumerlab.com o usp.org. — Elizabeth Smoots, MD
El bienestar de su hijo Ergonomía de
Como padres, ustedes son fundamentales para dar forma al bienestar
físico y mental de sus hijos ahora y en los años venideros. En primer los dispositivos
lugar, conviértase en un modelo a seguir. Muéstreles los conceptos básicos
con la mayor frecuencia posible: por qué y cómo comer bien y disfrutar inteligentes
del buen estado físico.
La tecnología de los dispositivos
CONCEPTOS BÁSICOS DE LA inteligentes tiene enormes ventajas,
ALIMENTACIÓN SALUDABLE
pero también puede tener una
para los niños:
desventaja. Su teléfono inteligente
Comer más:
y su tableta le brindan flexibilidad
• Frutas, vegetales y granos integrales. sobre dónde y cómo trabaja, y lo
• Leche descremada o semidescremada, yogur, ayudan a administrar sus asuntos personales.
queso y bebidas no lácteas fortificadas. Pero su postura y la forma en que sostiene estos dispositivos
• Alimentos ricos en proteína, los que incluyen mariscos, pueden convertirse en dolor en el cuello y también en otras
carnes magras, carne de ave, huevos, legumbres, nueces y semillas. partes del cuerpo. Por ejemplo, sostener el teléfono cerca de
Limitar los productos alimenticios procesados con: la oreja durante mucho tiempo puede causar dolor en los hombros,
los codos y el cuello.
• Granos refinados, grasas saturadas, mantequilla, margarina y sodio.
Las investigaciones sobre la ergonomía de los dispositivos
• Azúcares agregados y sodio que se encuentran en pizzas, papitas, galletas saladas, inteligentes (el estudio de personas en su entorno laboral)
bebidas endulzadas con azúcar y postres. indican que es posible ayudar a prevenir el estrés físico debido
• Comida rápida alta en calorías, grasas saturadas, granos refinados y sodio añadido. al uso prolongado de las herramientas con estas estrategias:
Nota: Estos alimentos y bebidas pueden formar parte de un plan de alimentación • Preste atención a cómo está sentado. Mantenga la cabeza en una
saludable, de forma limitada. posición neutra tanto como le sea posible y relaje conscientemente
los codos.
GUÍA DE EJERCICIO DIARIO para los niños: • Escriba menos mensajes y mensajes más cortos. Para un texto largo,
use su computadora si le es posible, o use un software de dictado de
• Para niños en edad preescolar, trate de asegurarse de
voz a texto cuando pueda.
que realicen aproximadamente tres horas de actividad
física distribuidas a lo largo de cada día. Incluya una • En lugar de sostener el teléfono junto a la oreja para conversaciones
mezcla de intensidad leve, moderada o vigorosa. prolongadas, utilice un auricular Bluetooth u otro dispositivo
siempre que le sea posible.
• Para niños en edad escolar (de 6 a 17 años),
fomente al menos una hora al día de ejercicio • Utilice una cubierta que también funcione como soporte para su
de intensidad moderada a vigorosa, como andar tableta, de manera que no tenga que sostenerla.
en bicicleta, caminar, saltar la cuerda, jugar al • Tome descansos frecuentes de sus dispositivos y estírese con este
baloncesto o al fútbol. ejercicio de la Asociación Estadounidense de Fisioterapia (American
Physical Therapy Association): Junte las manos, aleje las palmas
REDUZCA EL TIEMPO QUE PASAN FRENTE A UNA PANTALLA:
de su cuerpo mientras estira los brazos por encima de la cabeza.
La mayoría de los adolescentes en los EE. UU. no hacen Mantenga esa posición por diez segundos; repita ocho veces.
suficiente ejercicio ya que el tiempo que pasan frente a una
pantalla electrónica reemplaza cada vez más la actividad Y póngase de pie cuando use sus dispositivos para reducir los períodos
física. En un estudio del año 2019, los investigadores de tiempo que pasa sentado por mucho tiempo.
encontraron que el 85% de las niñas y el 78% de los niños
no cumplían con la hora recomendada de actividad física
diaria; los datos reportados involucraron a 1.6 millones de
estudiantes de 11 a 17 años.
El mes de junio es el Mes
de la seguridad en el hogar,
VACUNAS: Asegúrese de que las vacunas de su hijo estén al día. Desde la infancia patrocinado por el Consejo de Seguridad del Hogar,
hasta la vejez, las vacunas son una protección eficaz contra enfermedades graves. Si bien y un buen momento para que las familias revisen
las posibilidades de que su hijo contraiga sarampión, tos ferina u otras enfermedades las precauciones de seguridad en y alrededor de
prevenibles con vacunas pueden ser bajas, eso se debe a que las vacunas funcionan y han sus hogares. El Consejo ofrece una amplia
reducido la tasa de enfermedades graves. No significa que su hijo pueda sobrevivir sin la variedad de recursos de seguridad, los que
protección que ofrece la inmunización si está expuesto. incluyen sus diez mejores consejos para prevenir
las principales causas de lesiones en el hogar
Y lo que es más, al asegurarse de que su hijo esté vacunado, no solo está protegiendo a (caídas, intoxicaciones, quemaduras, incendios y asfixia).
su hijo, sino que también está ayudando a detener la propagación de enfermedades. Si Obtenga más información en homesafetycouncil.org.
aún no lo ha hecho, pregúntele a su profesional de salud cuándo su hijo puede recibir la
vacuna del COVID-19.
Nota: Debido al tiempo de producción, es posible que este número no refleje la situación actual de COVID-19
en algunas o todas las regiones de los EE. UU. Para obtener la información más actualizada, visite coronavirus.gov. 6.2021
TopHealth® se publica para proporcionarles a los lectores la información y motivación que necesitan para lograr y mantener un estilo de vida más sano. El contenido no se ofrece como sustituto para los
consejos profesionales. Editora: Susan Cottman, Editor médico: Dr. Zorba Paster. El contenido del presente no se ofrece como sustituto para los consejos profesionales. Las fuentes están disponibles
cuando se solicitan. © 2021 Ebix Inc. Todos los derechos reservados. La reproducción no autorizada de cualquier parte de esta publicación es una violación de la ley de derechos de autor y está estrictamente prohibida.
Personal Best® es una marca registrada de Ebix Inc. Two Perimeter Park South, Suite 160 East, Birmingham, Alabama 35243 • 800-871-9525 • fax 205-437-3084 • e-mail PBeditor@ebix.com • sitio web www.personalbest.com
®
LIVE WELL, BE WELL
BEST bits
Family Exercise Advice
2021
ealth National Cancer Survivors
June
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Day is June 6. This is an annual
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Regular exercise together with worldwide recognition of those who
family can help keep you strong have survived cancer, inspiring those
physically and emotionally, recently diagnosed with cancer,
especially during challenging gathering support for them and their
times. Summer season families, and providing outreach
is a good time to focus through our communities. Celebrate
on being more active, that we now have a better chance of
especially outdoors. surviving cancer — between 1991
and 2017, cancer death rates in the
Children and teens
U.S. declined by 29%. Learn more
(ages six to 17)
at ncsd.org.
need to get at least
one hour of moderate- ealth June is Home Safety Month,
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sponsored by the Home Safety
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physical activity every Council, and a good time for families
day, as recommended to review safety precautions in and
by the American Heart around their homes. The Council
Association. Active children offers a broad variety of safety
tend to have: resources, including its Top Ten
• Walk your dog or a neighbor’s. Tips on preventing the leading causes
1. A healthy weight.
• Bike or skateboard on safe routes. of injury in the home (falls, poisonings,
2. Strong heart, bones and muscles. burns, fires and choking). Learn more
3. Good brain health and strong academic • Plan exploratory hikes.
at homesafetycouncil.org.
performance. • Paddle a canoe or kayak to build muscle.
4. Positive mental health, confidence and • Play catch, volleyball, tennis or pickle ball. ealth Celebrate Cataract
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self-esteem. • Plan active vacations or weekend outings.
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Awareness Month by
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• Choose one family physical activity every learning more about this condition.
5. Less stress, anxiety and depression.
weekend. As America’s population ages, our
rate of blindness increases due to
To find more family fitness time, plan • Include home chores (rake leaves, wash
cataracts — the leading cause of
and choose activities that fit your busy the car, clean up the garden).
vision loss across the globe. Cataracts,
lifestyle. Try to set aside at least 30 minutes
ote: Adults need at least 150 minutes of
N while generally painless, blur the eye’s
three times a week for family exercise after
moderate-intensity activity a week, such as lens, blocking or changing the passage
work or dinner. If 30 minutes isn’t doable,
brisk walking. You can break it up into segments of light into the eye. Risk factors include
try two 15-minute sessions, or whatever fits
of any length; it’s the total amount that counts. aging, excess UV light, type 1 and
everyone’s schedule. Keep it simple.
type 2 diabetes, inflammation, injury
• Walk 15 to 30 minutes every possible Now, turn off the digital distractions and
and smoking. Learn more at
day together. head outdoors.
preventblindness.org/cataract.
Learn more at cdc.gov/physicalactivity. And celebrate Family Health and Fitness Day.
Note: Due to production lead time,
this issue may not reflect the current
Self-esteem is as important to our well-being as legs are to a table. COVID-19 situation in some or all
regions of the U.S. For the most up-to-
It is essential for physical and mental health and for happiness. — Louise Hart date pandemic information visit
coronavirus.gov.
The Smart Moves Toolkit, including this issue’s printable download, Safety Room by Room, is at personalbest.com/extras/21V6tools.
Guys: Checkup time? Your Child’s Wellness
As parents, you are vital to shaping your children’s
Many men tend to put off medical care, according to the physical and mental well-being now and for years to come.
Cleveland Clinic MENtion It campaign that encourages men to Here’s a quick guide to ensuring your child’s well-being.
seek proper care and work with their health care providers. The NUTRITION
clinic’s 2019 survey of nearly 1,200 men found that: Eat more:
• 72% would rather do household chores than visit their care providers. • Fruits, vegetables and whole grains.
• 65% avoid getting care as long as possible even if they have symptoms • Fat-free or low-fat milk, yogurt, cheese
or an injury. and fortified nondairy beverages.
• 20% tend to withhold health information from their providers. • Protein-rich foods, including seafood, lean
• 37% had withheld information from their providers in the past, specifically meats, poultry, eggs, legumes, nuts and seeds.
because they weren’t ready to deal with the potential diagnosis that might Limit processed food products with:
result, or because they thought the symptom would resolve itself. • Refined grains, saturated fats, butter,
In this survey, 61% said they’d be more likely to get their annual physical margarine, and sodium.
if seeing their provider was more convenient, with services such as virtual visits, • Added sugars and sodium, found in pizzas, chips, crackers,
scheduling appointments outside of work hours, and participating in local sugar-sweetened drinks and desserts.
health screening events. • Fast foods high in calories, saturated fat, refined
Men, take these practically painless steps toward better, easier care. Find grains and added sodium.
a provider you can easily talk to, and together set a routine screening schedule. Note: These foods and beverages can be part
Don’t shy away from reporting troubling symptoms. Also, if relevant, ask about of a healthy eating plan on a limited basis.
quitting smoking, alcohol abuse or weight management. EXERCISE
Get prompt care for serious symptoms, including: • For preschoolers, try to ensure they get about three
• Chest pain or pressure after physical hours of physical activity spread throughout each day.
exertion, stress or eating a meal. Include a mix of light-, moderate- or vigorous-intensity activities.
• Chronic cough or breathing trouble. •F
or school-age children (ages six to 17), encourage at least one
• Unusual frequent urination. hour per day of moderate- to vigorous-intensity activities, such as
• Blood in urine or stools. bicycling, walking, rope jumping, playing basketball or soccer.
• Unusual bowel or abdominal symptoms. VACCINATIONS
• Unusual weight loss. Make sure your child is up to date. From babyhood through old age,
• Ongoing depression or hopelessness. ealth vaccines are effective protection from serious diseases. What’s more,
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ob
ser va by ensuring your child is vaccinated, you are not only protecting your
Learn more during Men’s Health Week, June 14 to 20, at cdc.gov/healthequity/features/nmhw/index.html. youngster but helping stop the spread of diseases.
Smart Device Ergonomics • Instead of holding your phone to your ear for long
conversations, use a Bluetooth headset or another
device whenever possible.
There are huge advantages to smart device technology, but it can also • Use a cover which also doubles as a stand for your
have a downside. Your smartphone and tablet give you flexibility about tablet, so you don’t have to hold it.
where and how you work, and help you manage your personal business, too. • Take frequent breaks from your
devices and stretch with this
But your posture and how you hold these devices can become a pain in the neck — exercise from the American
and in other parts of your body, too. For example, holding your phone up to your ear Physical Therapy Association:
for a long time can cause sore shoulders, elbows and neck. Fold your hands together; turn
Research into smart device ergonomics (the study of people in your palms away from your
their working environment) shows you can help prevent physical body as you stretch your arms
stress from extended use of your tools with these strategies: over your head. Hold for ten
• Pay attention to how you are sitting. Keep your head in a neutral seconds; repeat eight times.
position as much as possible and consciously relax your elbows. A nd stand up when using your
• Write fewer and shorter messages. For a long text, use your computer devices to reduce long sitting
if possible, or use talk-to-text dictation software when you can. spells.
PB4.U® 6.2021 : Live Well, Be Well
dollars sense
Crash Course: Smart Sipping By Cara Rosenbloom, RD
Peer-to-Peer Payments Sugar-sweetened beverages have
Peer-to-peer payments (P2P) let
you transfer money by using an
become the single greatest source
online or a mobile app. Peer-to-peer of calories and added sugars in the
payment accounts are simple to set American diet. We consume lots of
up. You create an account, select sugar-rich sodas, fruit drinks, iced
a username and password or pin,
and link your bank account, debit
tea and energy drinks, and that’s
card or credit card to the platform. problematic because overconsumption
To send or receive a payment, you is linked to an increased risk of heart
share your username, email or disease and type 2 diabetes.
phone number with whomever you
want to pay or receive money from. How much sugar is too much? The American Heart Association recommends no more than six teaspoons
Making or receiving payments of added sugars daily for women, and nine teaspoons for men. A regular 12-ounce soft drink contains eight
is quick and convenient; you teaspoons of added sugar, so even one sweet drink per day is too much. Treat these beverages like candy
don’t need to carry cash or have and have one occasionally, but don’t make them your daily drink of choice.
exact change. Most P2P payment
services are free, although some Sip smarter: Choose water most often. If you crave flavor, jazz it up by adding
charge a low fee. Most allow users a squeeze of citrus (e.g., lemon, lime, orange), mint leaves, sliced cucumber,
to hold money in their account with berries, fresh ginger or a cinnamon stick. Enjoy the color and fragrance.
the system or transfer money to a
bank account. Transfers to bank
accounts can take one to three days Since coffee and tea are each 99% water, they are also good choices — just
to complete. be aware of how much sugar you add and how much caffeine you consume.
Try not to exceed 400 mg caffeine per day. An eight-ounce cup of coffee has
Before selecting a P2P payment
service, check the type of fraud about 80 to 100 mg of caffeine, while a cup of green or black tea has 25 to
monitoring the system uses and 50 mg. Herbal tea and decaf coffee are caffeine-free choices.
research its customer support
network’s quality. Also, before Fruit juice comes with some cautions — even though juice is made from fruit,
sending money, make sure you’ve processing renders it devoid of fiber and high in sugar. Limit your daily fruit
selected the right person or juice intake to four to six ounces, if you drink any at all. Vegetable juice is fine,
account. — Jamie Lynn Byram, PhD, AFC
as long as it’s low in sodium and sugar.
TIP of the MONTH
Dietary Guidelines Grilled Chicken Skewers with easy recipe
for 2020–2025 Peanut Dipping Sauce
The new Dietary Guidelines for Sauce ingredients:
Americans 2020–2025 breaks 1 ⁄2 lbs. boneless, skinless chicken
1 ¼ cup peanut butter
down nutrition by one’s life stage. breast cut into 1-inch cubes 1 tbsp sodium-reduced soy sauce
The guidelines emphasize the
1
⁄2 tsp salt 1 tbsp balsamic vinegar
¼ tsp garlic powder 1 lime, juiced
importance of nutrition at every
1 tbsp extra-virgin olive oil 1 tbsp toasted sesame oil
age because it’s never too early
or too late to eat healthfully. The Preheat grill to medium. Toss chicken with salt, garlic and oil. Mix well and refrigerate
new recommendations include: not for 20 minutes. Thread chicken onto skewers, and grill 10-15 minutes, turning
serving added sugar to children every few minutes, or until chicken reaches an internal temperature of 165°F.
under age two; a reminder for Whisk together sauce ingredients; thin it with water to reach desired consistency.
pregnant women to eat low- Brush some peanut sauce over grilled chicken, and serve remaining sauce for dipping.
mercury fish and seafood; and
the importance for older adults to Makes 4 servings. Per serving: 288 calories | 33g protein | 15g total fat | 3g saturated fat
eat enough protein to help prevent 6g mono fat | 5g poly fat | 6g carbohydrate | 2g sugar | 1g fiber | 477mg sodium
the loss of lean muscle mass.
PB4.U® 6.2021 : Live Well, Be Well
Stay in Touch
Keep those questions and
suggestions coming!
Phone: 800-871-9525
Fax: 205-437-3084
Email: PBeditor@ebix.com
Website: www.personalbest.com
Executive Editor: Susan Cottman • Advisers: Patricia C.
Buchsel, RN, MSN, FAAN; Jamie Lynn Byram, MBA, AFC,
MS; Eric Endlich, PhD; Mary P. Hollins, MS, JD, CSHM;
Kenneth Holtyn, MS; Reed Humphrey, PhD; Gary B.
Kushner, SPHR, CBP; Diane McReynolds, Executive Editor
Emeritus; Zorba Paster, MD; Charles Stuart Platkin, PhD;
Cara Rosenbloom, RD; Elizabeth Smoots, MD, FAAFP;
Margaret Spencer, MD • Editor: Aimie Miller • Designer:
Heather Burke
The content herein is in no way intended to serve as a substitute for
professional advice. Sources available on request. © 2021 Ebix Inc. All
rights reserved. Unauthorized reproduction in any form of any part of this
publication is a violation of federal copyright law and is strictly prohibited.
Personal Best® Two Perimeter Park South, Suite 160 East,
Birmingham, AL 35243 • 800-871-9525 • fax 205-437-3084.
EXPERT advice — Elizabeth Smoots, MD
Checklist: Is Your First Aid Kit First Rate?
Q: OTC sleep aids? What should you have in a first aid kit?
Use this handy Red Cross checklist
to make sure you have the basics:
A: Over-the-counter (OTC) sleep aids
are popular choices for sleeping Two absorbent compress dressings
(5 x 9 inches)
difficulties. Here are the pros and cons of
nonprescription drugs and dietary 25 adhesive bandages in assorted sizes
supplements commonly used as sleep aids. One adhesive cloth tape
Nonprescription drugs: Most OTC sleep Five antibiotic ointment packets One roller bandage (4 inches wide)
aids contain an antihistamine such as
Five antiseptic wipe packets Five pads sterile gauze pads (3 x 3 inches)
doxylamine or diphenhydramine. These
antihistamines are used mainly to treat Two packets of aspirin Five sterile gauze pads (4 x 4 inches)
allergies and colds, and they cause One emergency blanket Oral thermometer (non-mercury/
drowsiness as a side effect. The sedation One breathing barrier no glass)
can aid sleep. But drug tolerance can (with one-way valve) Two triangular bandages
quickly develop, so the drugs don’t work
One instant cold compress Tweezers
for the long term. Drowsiness can also lead
to confusion, falls or problems driving or Two pairs of nonlatex gloves (size: large) Emergency first aid guide
operating equipment. Two hydrocortisone ointment packets Epinephrine auto-injector
Dietary supplements: Lavender, One bandage gauze roll (roller) bandage Note: Immediately replace items that you
chamomile, valerian and melatonin are (3 inches wide) have used.
some of the options for sleep. Side effects
may include nausea, dizziness, headache or
sedation. Ask your health care provider or June is Migraine and Headache Awareness Month.
pharmacist to check for interactions with Forty million Americans suffer from chronic migraines, tension and
other medications you’re taking. Before other headaches, according to the National Headache Foundation.
purchasing a dietary supplement, get your The NIH reports headaches are a major cause of missed work.
provider’s okay, and research brands While sudden and severe headaches warrant immediate medical
carefully using reputable sources such as care, don’t ignore any frequent or chronic headaches. Talk to your
consumerlab.com or usp.org. health care provider about how to relieve and even prevent
headaches with healthy lifestyle changes, and by avoiding triggers,
as well as medication, if needed. Learn more at headaches.org.
PB4.U® 6.2021 : Live Well, Be WellNutrition is so
important; it’s part of
eating smart
the game. It has helped
with my recovery, Smart Sipping
By Cara Rosenbloom, RD
allowed me to sleep
better, and helped my Sugar-sweetened beverages have become
body adapt quickly. the single greatest source of calories
and added sugars in the American
— Mohamed Salah diet. We consume lots of sugar-rich
sodas, fruit drinks, iced tea and energy
drinks, and that’s problematic because
overconsumption is linked to an increased
risk of heart disease and type 2 diabetes.
How much sugar is too much? The American Heart Association recommends no more than six teaspoons
of added sugars daily for women, and nine teaspoons for men. A regular 12-ounce soft drink contains eight
teaspoons of added sugar, so even one sweet drink per day is too much. Treat these beverages like candy and
have one occasionally, but don’t make them your daily drink of choice.
Sip smarter: Choose water most often. If you crave flavor, jazz it up by adding
a squeeze of citrus (e.g., lemon, lime, orange), mint leaves, sliced cucumber, berries,
fresh ginger or a cinnamon stick. Enjoy the color and fragrance.
Since coffee and tea are each 99% water, they are also good choices — just be
tip of the month aware of how much sugar you add and how much caffeine you consume. Try not
to exceed 400 mg caffeine per day. An eight-ounce cup of coffee has about
80 to 100 mg of caffeine, while a cup of green or black tea has 25 to 50 mg.
Dietary Guidelines Herbal tea and decaf coffee are caffeine-free choices.
for 2020–2025 Fruit juice comes with some cautions — even though juice is made from fruit,
The new Dietary Guidelines processing renders it devoid of fiber and high in sugar. Limit your daily fruit juice
for Americans 2020–2025 intake to four to six ounces, if you drink any at all. Vegetable juice is fine, as long
breaks down nutrition by as it’s low in sodium and sugar.
one’s life stage. The
guidelines emphasize the
importance of nutrition at Grilled Chicken Skewers with easy recipe
every age because it’s Peanut Dipping Sauce
never too early or too late Sauce ingredients:
11⁄2 lbs. boneless, skinless chicken ¼ cup peanut butter
to eat healthfully. The new
breast cut into 1-inch cubes 1 tbsp sodium-reduced soy sauce
recommendations include: 1
⁄2 tsp salt 1 tbsp balsamic vinegar
not serving added sugar ¼ tsp garlic powder 1 lime, juiced
to children under age two; 1 tbsp extra-virgin olive oil 1 tbsp toasted sesame oil
a reminder for pregnant
women to eat low-mercury Preheat grill to medium. Toss chicken with salt, garlic and oil. Mix well and refrigerate
fish and seafood; and the for 20 minutes. Thread chicken onto skewers, and grill 10-15 minutes, turning
importance for older adults every few minutes, or until chicken reaches an internal temperature of 165°F.
Whisk together sauce ingredients; thin it with water to reach desired consistency.
to eat enough protein to help
Brush some peanut sauce over grilled chicken, and serve remaining sauce for dipping.
prevent the loss of lean
muscle mass. Makes 4 servings. Per serving: 288 calories | 33g protein | 15g total fat | 3g saturated fat
6g mono fat | 5g poly fat | 6g carbohydrate | 2g sugar | 1g fiber | 477mg sodium
|
6.20216.2021
Work at Building Conquer Fear of
Your Confidence Public Speaking
Lack of confidence can lower People often say they are more afraid
your job performance and hold of public speaking than nearly
you back from opportunities and anything else. You can learn to be a
success. Boost confidence with these good public speaker with preparation and practice:
strategies:
Visualize yourself giving a successful speech or
BUILD skills. Take a class, an online workshop or webinar. presentation. Imagine how the audience reacts, what you
Read about advances and new developments in your profession. say, where you stand and how the venue looks.
Meet with an experienced colleague or seek out a mentor to
Write down and memorize how you will open and close
spark new ideas you can bring to your job.
your speech, and create notes for the rest of it. Memorize
USE your natural assets. Focus on your strengths instead as much as you can, and use bullet points or an outline to
of beating yourself up for falling short. Find tasks and follow. This can reduce nervousness about speaking off the
opportunities in areas where you excel, such as your enthusiasm cuff or forgetting what you need to say.
for learning and working with others.
Do a dry run. Use your visuals, put on the clothes you plan
ASSESS and improve. Practice the skills and tasks that need to wear and stand in the right position. Make your rehearsals
improvement. Pinpoint specific needs and seek advice or as close to the real thing as possible.
additional training.
Tell a personal story to ease your anxiety. Find a way to
TURN mistakes around. Instead of seeing your mistakes as relate the information to your own experiences, rather than
failures, view them as opportunities to learn and grow. simply imparting dry content.
TUNE UP self-talk. Avoid negative thoughts such as I messed Loosen up. Breathing deeply and slowly before you begin
up or I’ll never get this right. Instead, give yourself encouraging speaking will help calm your mind. Stretching your arms,
messages such as I’ve got this, or I can handle it. neck and chest will help expand your breathing and help you
speak more naturally.
ACT the part. Sometimes, half of gaining confidence is just
appearing more confident. Approach your work with a can-do Pause to collect your thoughts. Experienced speakers build
attitude and a positive mindset. Learn to relax and take your breaks into their speeches and presentations, so they have
day in stride. time to refocus.
Benefits ➙ Lower risk of some types of cancer.
of ➙ More energy.
Walking
➙ Improved mental health.
➙ Stonger muscles.
➙ Improved balance and
Walking 30 minutes a day coordination.
can give you the following benefits:
➙ Stronger bones and less risk
➙ Lower blood pressure. of osteoporosis.
➙ Lower risk of coronary heart disease and stroke. ➙ Easier weight control.
➙ Improved cholesterol and blood sugar levels.
Want more benefits? Work your
➙ Lower risk of type 2 diabetes. way up to walking faster and farther.Got Kids?
Get Ready for Best
the Teen Years Work
Adolescence can leave many parents
feeling as though a stranger has
suddenly taken up residence in their
Snacks
home. Approach this time of change
with patience, backbone and love. Take the right steps
to ensure your relationship remains strong into the future.
When hunger strikes at work, you may find yourself heading
For example:
for the vending machine or grabbing the leftover chips and
Find ways to connect. Participate in your teenager’s interests, and cookies from the lunch meeting.
be willing to learn even if you don’t know or understand much Set yourself up for nutrition success by packing healthy,
about them. Focus on shared interests such as music, comics, satisfying snacks within easy reach. When you make snacks
reading, video games or sports. This gives you something to talk part of your sensible eating plan, you can focus better, feel more
about and a way to spend positive time together. energetic and control your weight.
Let go a little. During these years, your children will separate Rely on these high-energy snacks:
from you and begin to develop their own opinions, values and
viewpoints. You may find that your formerly obedient child • Apple slices and string cheese.
suddenly argues with you about everything and rebels against your • Whole-wheat crackers with peanut butter or cheese.
authority.
• Carrots or celery with hummus.
Allow your child to explore different ways of thinking and • Plain yogurt with fresh fruit.
expressing themselves. As long as they are not harming
themselves or others, you may find relinquishing some • An ounce of nuts (20 to 25 almonds).
control makes for a more peaceful relationship. • Pita chips with salsa or guacamole.
Cultivate trust. Headlines and social media bombard us with • Hard-boiled egg.
postings about inappropriate and worrisome teenage behavior; •A
ir-popped popcorn (top with one to
try not to generalize and expect the worst. It is normal and natural two tablespoons of Parmesan cheese
for kids to test limits during this time, but that doesn’t necessarily instead of butter and salt).
mean your teen is untrustworthy or bad.
•B
erries, grapes, bananas, oranges
Know your own child and don’t let fear or stereotypes dictate and other portable fruits.
how you react. Let your child win your trust and avoid letting fear • Cherry or grape tomatoes.
rule your relationship.
• I nstant oatmeal (choose unsweetened,
plain oatmeal and add fruit).
Medications and memory
Several common medications can weaken memory by
Snacking quick tips:
causing confused thinking or drowsiness — these include
• Watch serving sizes. Aim for fewer than 200 calories.
antidepressants, some hypertension drugs and cold or allergy
medications. If you use these drugs and are having memory •C
ombine protein with carbohydrates to feel
problems, see your health care full longer.
provider. Note: Anything that • Avoid added sugar.
makes it harder to concentrate • Drink lots of water.
and learn new ideas, such as
stress, anxiety and alcohol use,
can also lead to memory problems.
Note: Due to production lead time, this issue may not reflect the The Smart Moves Toolkit, including this issue’s printable download,
current COVID-19 situation in some or all regions of the U.S.
For the most up-to-date information visit coronavirus.gov. Safety Room by Room, is at personalbest.com/extras/21V6tools.
6.2021
TopPerformance® is published to provide readers with the information and the motivation needed to achieve and maintain a healthier lifestyle. The content herein is in no way intended to serve as a substitute
for professional advice. Executive Editor: Susan Cottman. Medical Editor: Zorba Paster, M.D. Sources available on request. © 2021 Ebix Inc. All rights reserved. Unauthorized reproduction in any form
of any part of this publication is a violation of federal copyright law and is strictly prohibited. Personal Best® is a registered trademark of Ebix Inc. Two Perimeter Park South, Suite 160 East, Birmingham,
Alabama 35243 • 800-871-9525 • fax 205-437-3084 • e-mail: PBeditor@ebix.com • website: www.personalbest.com6.2021
afety
QuikQuiz™:
s
National Safety Month:
ob
nc e
ser va
SAFETY CORNER
Think you know the basics about safety? Test your knowledge: Pavement Burns
u Home office workers need to be aware of: Summer is here and in most parts of
the country, it’s getting hotter. You may
a. lutter in pathways. be tempted to go barefoot, but you can
b. veruse of extension cords. get burned on pavement, especially
c. Ergonomics. asphalt, which absorbs heat. At peak
d. ll of the above. temperatures, pavement can get hot
v If a near-miss occurs in your workplace, you should: enough to cause second-degree burns.
a. Keep a record of it in case it happens again — no need to To prevent pavement burns:
report it since nothing happened. Wear foot protection even if you are
b. eport it only if there’s a chance for reoccurrence. just getting the mail.
c. eport it immediately, even if nothing happened. Watch children. Make sure they are
d. halk it up to experience. wearing foot protection before going
w When lifting an object over your head, follow these steps: outside on a hot day.
a. Lift it to the best of your ability; just make sure it doesn’t topple. Remember that darker surfaces usually
b. Use a sturdy step ladder to raise yourself until the load is at chest level, pull the absorb heat more readily.
object close and follow basic safe lifting procedures. Protect your pets. Walk your
c. Leave it in the pathway for the next person who comes along. dogs on the grass or invest in
d. on’t perform any of them. dog booties or paw wax.
x To keep food safe, you should (you can choose more than one answer):
a. oss it before the Best if used by date.
b. If the food smells off, if it appears slimy or has mold growth, throw it away. ➻ Heavy
c. ay attention to expiration dates.
d. one of the above. Equipment Alert
y To prevent chemical exposure and accidental If you work with or around heavy
poisoning, heed this advice from the CDC: equipment, you need to be on heightened
a. ollow all directions on product labels. alert to stay safe.
b. Wear protective gear, such as disposable or heavy ➻ Review operating, safety and shutdown
rubber gloves, when cleaning. procedures in the operator’s manual before
c. Don’t mix chemicals and always use products in a working with new equipment.
well-ventilated area.
➻ Inspect equipment before you begin work.
d. o all of the above.
Ensure horns and backup alarms are working.
ANSWERS: ➻ Use three points of contact (two hands,
1. d — All of the above. Home offices have many follow safe lifting procedures. Tip: If it’s too one foot) when entering and exiting equipment.
of the same safety hazards as workplace offices. heavy, get help or use a forklift. ➻ Fasten your seatbelt even if your
2. c — Near misses, defined as incidents where 4. b and c — Toss after the expiration date equipment has a Rollover Protection Structure
an injury, property damage or a fatality may and remember that look and smell are the (ROPS).
have easily occurred but didn’t, should always best ways to judge if your food is safe to eat. ➻ Recognize and stay away from heavy
be reported immediately, even if nothing Best if used by dates are when these foods equipment operator’s blind spots.
happened. are the freshest or best quality, not unsafe to
3. b — Use a sturdy stepstool or ladder to raise consume. ➻ Wear the required PPE, including
yourself until the load is at chest level and 5. d — Do all of the above. hardhats and highly visible clothing.
Note: Due to production lead time, this issue may not reflect the current COVID-19 situation in some or all regions of the U.S. For the most up-to-date information visit coronavirus.gov.How to ID Contractor Scams CHECKLIST:
Proceed with caution when you hire contractors. Most times, if something seems
too good to be true, it is. Look out for these common red flags:
Is Your First Aid
Makes unsolicited contact. Kit First Rate?
Sometimes unethical contractors
will approach homeowners
What should you have in a first aid kit?
about repairs (roof, chimney, Use this handy Red Cross checklist to
driveway), stating that they noticed make sure you have:
something that needs to be repaired Two absorbent compress dressings (5 x 9 inches).
immediately.
Twenty-five adhesive bandages in assorted sizes.
Uses extra-aggressive sales
One adhesive cloth tape.
tactics, such as limited time
offers. Be wary if the contractor Five antibiotic ointment packets.
says you need to place a deposit Five antiseptic wipe packets.
immediately to secure a spot in his
schedule or to get a good price on material. T
wo packets of aspirin and/or other pain
relievers.
Asks you to sign something before you hire them, such as an estimate or
One emergency blanket.
authorization. CAUTION: You may be signing a contract.
One breathing barrier (with one-way valve).
Offers a discount for using your home as a demonstration.
One instant cold compress.
Demands prepayment in full. You should not prepay in full for any work.
Two pairs of nonlatex gloves (size: large).
Accepts cash only. This is always a red flag.
Two hydrocortisone ointment packets.
Provides no written contract or estimates. Insist on written estimates and a
One gauze roll (roller) bandage (3 inches wide).
contract that includes contact information, a schedule and a breakdown of costs. Read
the fine print. One roller bandage (4 inches wide).
Makes contact difficult. Verify a contractor’s business address. If it’s a P.O. box or Five sterile gauze pads (3 x 3 inches).
the address isn’t local, be wary. Five sterile gauze pads (4 x 4 inches).
Doesn’t provide references. Look for contractors who can connect you with Oral thermometer (non-mercury and no glass).
previous clients. Check all contractors’ Better Business Bureau ratings. Two triangular bandages.
Has no insurance or licensing. Ask to see proof of insurance and proper licensing. Tweezers.
Substantially underbids every other contractor. Get multiple bids from Emergency first aid guide.
different contractors.
Epinephrine auto-injector.
Note: Immediately replace items that you have
Branch Out for Safety used.
You’ve decided to build your kid’s dream treehouse. Here are ten tips to ensure it’s safe:
u Choose a strong, substantial tree (oak, maple or hickory) z Use solid barrier walls — not guardrails —
with a trunk at least 12 inches in diameter for your of at least 38 inches in height.
treehouse. Surround the tree base (area below treehouse) with a
v Select a strong wood to build the treehouse — if you’re protective surface such as mulch or rubber pellets. Make
using reclaimed wood, carefully check for damage and sure the surface extends 72 inches around the tree base.
decay. Make sure the floor can hold up to 300 lbs. Inspect the treehouse before use to make sure there
w Build the treehouse fewer than ten feet from the ground. are no hazards, such as exposed nails, splintered wood
Tip: Allow for growth. or loose boards.
x Create a safe way to get up and down to the treehouse. Always provide adult supervision while children are
Don’t use rope or chains because of strangulation risks. playing in the treehouse.
y Build the treehouse away from electrical wires. Double-check the treehouse for safety after bad weather.
The Smart Moves Toolkit, including this issue’s printable download, Safety Room by Room, is at personalbest.com/extras/21V6tools. 6.2021
TopSafety™ is published to provide employees, members of organizations and other readers with the information needed to achieve and maintain a safer lifestyle. The information and recommendations contained herein were obtained from
sources believed to be reliable. The publisher assumes no responsibility for the sufficiency or completeness of the information and recommendations. Other or additional safety measures may be required under particular circumstances.
Executive Editor: Susan Cottman Safety Adviser: Mary P. Hollins, MS, JD, CSHM © 2021 Ebix Inc. All rights reserved. Unauthorized reproduction in any form of any part of this publication is a violation of federal copyright law and is strictly
prohibited. Personal Best® is a registered trademark of Ebix Inc. Two Perimeter Park South, Suite 160 East, Birmingham, Alabama 35243 • 800-871-9525 • fax 205-437-3084 • e-mail: PBeditor@ebix.com • website: www.personalbest.comYou can also read
