After a long winter indoors, we can finally get outside. I am amazed how many people I see cleaning up their yards, on the walking/biking trails etc. However, many are stuck inside, suffering from spring allergies. 

Hay fever is most common this time of year. This is a reaction to pollen (from trees & grass) & mold in our enviroment. Symptoms include: headache, dry cough & irritated eyes, nose & throat. 

The following suggesstions may help you to manage your spring allergies:

-          Watch/listen for pollen reports in your area. Check this website: http://www.accuweather.com/en/health-articles/allergies/surviving-allergy-season-1/64481.

-          When pollen reports are high, stay indoors & keep windows & doors closed. 

-          Leave your shoes outside & change your clothes when you come indoors.

-          Get someone else to do your yardwork (or wear a mask & garden gloves if doing the work yourself).

-          Consider landscaping your yard. Get rid of grasses & replace them with decorative stones or other ground cover choices. Plant all-female trees & shrubs or varieties that are not high pollen producers.

-          Pollen is highest during dry windy weather. Enjoy the outdoors when the wind is calm.  On cooler, wetter days you can expect less pollen in the air. If allegic to mold from old snow, stay indoors during spring showers.

-          Pollen is highest in the morning, so enjoy the outdoors in the afternoon instead.

-          Shower & wash your hair more often (bedding too). Vacuum rugs more often.

-          Invest in an a good quality air purifier. Use HEPA filters (clean filters often).

-         To relieve allergy symptoms, visit your pharmacist (they will recommend an over-the-counter medication that may help). See your doctor for an allergy shot, if over the counter medications don’t help, if you have a high fever or if you think that you may have a sinus infection. If breathing problems become severe, call 911.

Enjoy this short video about spring allergies: http://ca.news.yahoo.com/video/health-22424941/spring-allergies-come-early-28612205.html.

My last suggestion would be to enjoy a warm cup of herbal tea (with a little bit of honey to sooth your sore throat). I hope these spring allergy suggestions help, so that you can enjoy spring. Stay well!

Music is good for the soul. It can motivate us to sing, dance, exercise or unwind. However, when enjoying music on the go (walking, jogging or biking), it can become a distraction & isolate the listener from their enviroment. Injuries & fatalities have resulted. Here is some sound advice to stay safe.

Two Canadian teens were killed less than a month ago when struck by a train. They were walking on the tracks & listening to music on their headphones just before this happened. Fatalities of this nature are easily preventable.

According to a new U.S study, the number of deaths involving pedestrians wearing headphones has risen dramatically in the past seven years. In 2004, 16 fatalities were reported. By 2011, 47 fatalities were reported.

When on the go/in transit, it is important to pay attention to what is going on around you (teach your children this as well). Focusing only on your music can get you into trouble quick. It is important to look & listen for traffic & other potential dangers.

When listening to music while exercising outdoors, don’t have the volume too loud. You should still be able to hear things around you, like warning sirens, horns & bells.  There is a time & place for everything. When in the safety of your home, for example, turn up the volume to hear lyrics, notes & instruments. When exercising outdoors, you really only need to hear the beat of the music to establih a rhythm or to set the pace.

Music distractions have become a serious safety concern for Canadians. In Quebec, it's actually illegal to cycle with headphones on, with fines for infractions. I think that this law is a good idea for cyclists, who share the road with other vehicles. However, this law may be a bit extreme for cyclists on designated pathways or wildress trails. Wearing only 1 headphone/ear bud has become law for cyclists in some American states. I think this is the best idea.

I learned a long time ago that awareness of your surroundings is the 1st step to being safe/self defense (especially for women). I only wear 1 earbud while jogging or hiking. This way, I can hear if someone (or an animal) is coming up behind me. My music moves me but I stay safe at the same time.

Music can make an activity fun & is very motivating. Enjoy it, when active outdoors, just don’t let it distract you. Stay mindful & take notice of all the sights & sounds around you. Stay safe, everywhere, all the time!

Music is one of my biggest motivating factors. When I put music on, I am instantly motivated to do something. The beat of the music moves me, keeps me going & makes the activity more fun.

Other people motivate me to get active. Good company & conversation makes me forget about the time & effort involved. We have fun!  When I lack motivation, a friend can give the gentle push/motivation that is needed. Sometimes a competitive nature helps in this regard. If someone else can do it, so can I.

When I became a fitness instructor, many years ago, I had an 80 year old woman that came to every class. I’ll never forget her. The desire to be like her has always motivated me. I want to live a long comfortable life. Physical activity prevents many diseases, aches & pains & increases longevity. Strong muscles & bones helps seniors to live independently. 

My dog motivates me to stay active. He always wants to go for walks, regardless of the weather. Most times, after walking my dog, I admit that it did me more good than him. I always feel better for it. I love getting outdoors, feeling the sun on my face & breathing fresh air. Getting active outdoors isn’t just good for my body; it helps to clear my mind & is good for my soul.

The feeling that I get from exercising motivate me. I feel energized & re-vitalized. The endorphines improve my mood & attitude. It is a hard concept to grasp when tired & motivation is lacking. Once I convince myself to get going, all is good. 

Variety motivates me. Doing the same thing over & over gets boring fast. I exercise with free weights & tubing at home. I only do 2 sets of each exercise, instead of 3 sets. I am always changing things up & working my muscles in a different ways (which keeps muscles challenged & helps to get results). 

I am motivated to stay active so that I don’t grow out of my clothes. When we get older, our metabolism slows down & it is easier to gain weight. We all come in different shapes & sizes & need to be comfortable & confident in our own skin. I don’t have to have the perfect body, I just want to stay healthy. 

In life we have highs & lows. It is normal to go through periods of low motivation. Life gets busy. Sometimes a rest is just as good as a workout. I just make sure that I don’t give-up all together. I get back to being active when I can. It has become part of my lifestyle.

So, what motivates you to be active? Make a list so that you can re-motivate yourself when needed. Turn off your TV & computor for a change. You only need to be active for ½ an hour (most days of the week). Moving & doing something is better than sitting & doing nothing.

Start slowly & find an activity that you enjoy. You don’t need an expensive gym membership. Put the music on & dance. Go for a walk. Try yoga in your living room (following an exercise video). Mix things up so you don’t get bored. Stay motivated & stay well! You can do it!

After a good night sleep, people are mentally, physically & socially at their best. Sleep helps us handle stress (which keeps blood pressure down). When well rested, people are more productive, alert & have fewer injuries. Sleep also helps with weight loss. It is just as important as good nutrition & exercise.

Sleep deprivation is dangerous. Did you know that a tired driver is just as impaired as an impaired driver? I was lucky to have avoided 2 head-on collisions. Both times, vehicles narrowly missed my car & ended up in the ditch. The drivers admitted that they had fell asleep at the wheel. I am/we are lucky to be alive. 

There are 4 stages of sleep.

Stage 1, is the transition phase (between being awake & sleeping).  This when you are drifting off to sleep. Eyes don’t want to stay open & heads nod. Lasts 5 – 10 minutes.

Stage 2, the person is in a light sleep. Muscles may twitch as the body relaxes. Lasts 10 - 20 minutes.

 A cat nap can refresh & rejuvenate. Short 10 – 20 minutes improve short-term alertness. Limit your cat nap to stages 1 &/or 2. People tend to wake up groggy when they nap 30 minutes or more.

If planning a road trip, have a good night's sleep the day before. If driving & getting tired, have a quick cat nap. Find an approach/safe place to stop & rest (don’t just pull-over onto the shoulder of a road). Be safe. Arrive alive: http://www.go-getters.ca/blog/2010/8/13/asleep-at-the-wheel.html.

Stage 3, transition from a light sleep to a very deep sleep. Heart rate slows & muscles are very relaxed. Can last for up to an hour.

Stage 4 or the REM (Rapid Eye Movement) Stage is last. Eyes twitch, heart rate increases, arm & leg muscles experience temporary paralysis. We dream in this stage. Approx 20-25% of our sleep is spent in the REM stage.

Stages 3 & 4 are most important.  During these stages, the body repairs & prepares itself both physically & mentally for another day. This is when you boost your energy & your immune system.

A person will cycle through these 4 stages many times during one night. The length of time that we are in each stage can vary every time.

With our busy lifestyles, sometimes there just aren’t enough hours in the day to get everything done. As a result, people are sleeping less. With sleep deprivation people lack motivation/energy, gain weight, are emotional/moody, lack mental sharpness & get sick more often. Sleep shouldn’t be viewed as a luxury, it is a necessity.

So, how much sleep is really enough? The younger we are, the more sleep that we need. Experts recommend that adults need at least 7 – 8 hours of good quality sleep each night. 

Here are some tips for a good night's sleep: http://www.sleepnet.com/tips.html. If you are looking for more information about sleep, this site has everything you wanted to know but were too tired to ask.

Sleep is one activity that we can do with little effort. We need a good night’s sleep to fully restore & rejuvenate. Try to go to bed a little earlier tonight. Be the best that you can be! Sleep well & stay safe!

The stages of frostbite are similar to burns. They have a tendency to get worse over time if not treated quickly & properly.

The 1^st stage has been called first degree or frost nip. The skin starts out white, numb & nerves tingle. As the skin warms, color returns (normal to slightly red). Skin/nerves may feel prickly. Skin damage is superficial/not deep & not permanent.

2^nd degree is the next stage of frostbite. Tissue damage is much deeper.  The skin gets worse with time, becomes red, tender & painful (a burning sensation). Blood filled blisters usually appear 1 or 2 days later. Nerve damage may result with a loss of feeling in the affected body part.

3^rd degree frostbite is dangerous. All layers of the skin have been damaged. Skin is numb & feels cold & hard to the touch. The affected body part swells & skin appears waxy, black &/or dark blue as it dies. Skin damage is permanent. In the most severe cases, people have lost the tips of their ears, fingers, toes etc.

The amount of tissue damage from frostbite, depends on how long the skin has been frozen. Don’t take chances with frostbite, try these prevention tips:

-          Go indoors the minute you feel cold (micro breaks at work are recommended)

-          Stay dry & dress in layers appropriate for the temperature (avoid cotton)

-          Remember to factor in the wind chill

-          Cover vulnerable areas like your nose, cheeks, ears, fingers & toes

-          Avoid tight clothing, that may cut off circulation

Treatment for 1^st degree frostbite or frost nip:

-          warm the skin in warm water (not hot) or use body heat. Do not use direct heat such as a fire or heating pad. The skin may be numb and can burn easily.

-          Warm the area only if you are sure it won’t freeze again.

-          Don’t rub the frozen area/skin (skin is damaged & friction makes it worse).

Treatment for 2^nd & 3^rd degree frostbite:

-          The degree of damage will get worse over time, so seek medical attention as soon as possible. Proper diagnosis & treatment are vital.

-          Avoid walking on feet if they have been affected by frostbite.

-          Keep damaged skin elevated to prevent swelling.

-          Put loose dry sterile bandages on blisters & open wounds (don’t break blisters).

Severe frostbite can be very painful with irreversable damage. Stay updated on weather forecasts. If it is extremely cold, even brief exposure to cold can cause frostbite. Take measures to protect your skin. Stay safe & stay warm!

-          Candles are popular this time of year. Cut candle wicks short before lighting (to prevent a high flame).

-          Never leave burning candles unattended. Don't leave anything cooking on your stove unattended. Out of sight, out of mind. It is easy to get distracted or forget. Using a timer can also help to prevent food from burning (& a potential fire).

-          Use sturdy candle stands. Put them in a location where they won’t be knocked over.

-          Keep candles away from children, pets & curtains. If the candle is integrated into a centre piece, don’t let it burn down & ignite the rest of the decorations.

-          Don’t overload electrical outlets.

-          When replacing light bulbs, don’t exceed recommended wattage. Use light bulbs that are safety certified & that stay cool (LED for example). Once a tree has dried out it becomes flammable, it is time to take the lights off to store for next year.

-          Use appropriate extension cords (for example, grounded outdoor cords for outdoor use etc). Don’t use cords that are damaged with exposed wires or bad connections. Don’t run electrical cords under carpets.

-          Turn off all holiday/decorative lights off before going to bed &/or before you leave home.

-          Ensure fireplace chimneys are clean of debris before using.  Burn woods that don’t spark & use a fire screen. Make sure the fire is out before going to bed or going out.

-          Keep matches & lighters out of reach of children.

-          For guests that smoke, create a designated smoking area with a safe place to dispose of their cigarette butts (for example, a tin can full of sand makes a good outdoor ashtray).  

-          Ensure fire alarms & carbon monoxide detectors are in good working order.

-          Educate visiting family & friends about fire escape routes (keep everyone safe, just in case).

-          Buy a small fire extinguisher for your home. A small chemical extinguisher is best for your kitchen (to put out grease fires).

It takes just a few minutes for a fire to be out of control. Minimize your risks to prevent a fire from happening in the first place. Stay safe…everywhere…always…but in particular this holiday season. 

The above tips were specific to the holiday season. For other  fire prevention tips check these links: 

Fire Safety Checklist       http://www.go-getters.ca/blog/2010/11/1/fire-safety-checklist.html

Fire Prevention – Proper Storage & Disposal of Oily/Flammable Rags

http://www.go-getters.ca/blog/2011/9/9/fire-prevention-tips-proper-storage-disposal-of-oilyflammabl.html

Research confirms that allergies are indeed on the rise. The fact of the matter is that no one is really sure why. Are we trying to be too sterile & hypo-allergenic? Are there too many things we are now exposed to in our industrial world? Does an expecting mother’s diet &/or expose to allergens affect her unborn child? Does it help to be exposed to animals at an early age? Are kids from big families less likely to have allergies? This is the type of research that is going on. More research is obviously still needed.

According to Health Canada, there are 10 foods that are most likely to cause severe food allergies. These include:

-          Peanuts

-          Eggs

-          Milk

-          Tree Nuts

-          Wheat

-          Soy

-          Sesame seeds

-          Seafood (fish, crustaceans & shellfish)

-          Sulphites (substances that naturally occur in food and the human body. They are also regulated food additives that are used as preservatives.)

-          Mustard

Finding mustard on the list was a surprise to me. It is a relatively new addition to Health Canada’s top 10 food allergen list. To find out more about these food allergies & the decision to declare mustard a priority allergen, check this Health Canada link: http://www.hc-sc.gc.ca/fn-an/securit/allerg/fa-aa/index-eng.php.

If you have allergic reactions to food, take the following precautions to minimize your risk.

-          Avoid foods that have caused an allergic reaction in the past. When shopping read food labels (check list of ingredients carefully). Check for allergy warnings on packages. For example chocolate chips that I use in baking are made in a factory where other peanut products are made. As a result, someone eatting my home baked chocolate chip cookies could have an allergic reaction to peanuts (even though there are no peanuts in my cookies). When eatting out, ask questions about what is in the food you are being served.

-          If you have a child that you think may be allergic to certain foods, introduce one new food at a time so that you can recognize an allergic reaction. If you know your child has severe allergies, be especially vigilant & tell anyone looking after the child about the allergies, possible reactions & what to do if a reaction happens.

-          Anaphylaxis allergies can cause death if it isn’t treated immediately. Wear a medic alert identifier & carry an epinephrine pen/auto-injector with you (prescribed by your doctor). This pen will help you to breathe in an emergency & can save your life

-          Tell others, for example your co-workers, about your severe allergies. If you carry an epinephrine pen, tell them where you keep it (so they can help you in an emergency).

Anybody can develop a food allergy, even athletes. Allergies can develop at any age & sometimes, we out-grow them. If you suffer from food allergies, visit our doctor & get tested. Follow their advice & try the tips above to minimize your risk.

When you least expect it, you might be the first to arrive at the scene of a medical emergency. Would you know what to do? Would you help? Learning first aid is more than a skill, it is an act of humanity. Yet sometimes, people just don’t want to get involved. Common concerns include:

1)    Not knowing what to do. Take first aid training (it is easy to learn). Then you will have the knowledge, skills & confidence to help someone in a medical emergency.

2)    Fear of doing something wrong. In Canada, you won’t get sued if you act reasonably. Use common sense & don’t try to do something you weren’t trained to do. We have provincial laws to protect bystanders who give emergency aid (in Alberta it is called the Emergency Medical Aid Act).

3)    Too much of a hurry/can’t be bothered. We are a fast paced society focused on our own needs. We are forgetting how to be compassionate & considerate. We are losing our empathy for others in need. Put yourself in the other guys/gals shoes. How would you feel if no one could be bothered to help you? Take the time to help others, as you would want others to help you.

4)    Uncomfortable helping someone who is different . If we were all the same, the world would be a boring place. I am proud to live in a multi-cultural nation. When there is a medical emergency, please provide help to people in need regardless of their race, political beliefs, religion, social status or culture.

5)    Concerns over personal safety. Never put yourself in danger trying to help someone else. If you fear for your safety, simply call 9-1-1. By making this call you are helping in a big way.

6)    Unpleasant injuries. The sight of blood, vomit & other injuries can be very unpleasant & upsetting. If you need to, take a moment to calm & compose yourself. Try taking deep breaths, then do what you can to help.

7)    Catching a disease. Simple precautions can prevent this. For example, just don’t touch a somone’s blood. Use barrier devices, like gloves & CPR masks. Improvise when you don’t have the perfect tools. Always scrub with soap & water after administering first aid.

8)    Other people at the scene. When you see lots of people at the scene, it is easy to assume that they can take care of the emergency without your help. Never assume & always offer your help. What if no one at the scene has a cell phone (perhaps 9-1-1 hasn’t even been called). Maybe you can help get supplies, meet the ambulance, comfort the injured or help with crowd/traffic control.

Don’t be indifferent or look the other way. Step up. Contribute to your community in a positive way. Get involved. Decide to act. Help others in a medical emergency. You could save a life!

Every nanny should have her own first aid kit that travels with her wherever she goes. You can buy first aid kits already prepared and filled, but a nanny has to prepared for injuries to children, in particular. These are ten items that should always be included in a nanny’s first aid kit.

1. Antiseptic wipes – When there is a scrape or wound, the first step is often to clean the area around the wound to prevent infection. Antiseptic wipes usually come prepackaged and ready to use for this purpose.
2. Tweezers – A pair of tweezers are an important piece of nanny’s first aid kit. Children seem to find slivers easily and a pair of tweezers are often necessary to grab hold of these tiny bits of wood.
3. Burn ointment – A burn ointment or spray is recommended for the treatment of mild burns and sunburn. These products can help relieve some of the pain of a burn. Of course, sun block with a high spf rating should always be applied to the children’s skin prior to spending time out of doors, to help prevent sunburn from occurring in the first place.
4. Instant cold packs – These are a great addition to the traditional first aid kit. No one can keep ice available at all times, but these little packs will work as a temporary solution to help keep down swelling from a bump or other injury that might swell.
5. Poison control number – When and where children will ingest a substance that isn’t meant to be swallowed cannot be predicted. It is important to always have this number handy to get immediate, professional advice on how to handle a situation of potential poisoning.
6. Bandaids – A nanny should have several different sizes and types of bandaids. Some of them could be the more kid-friendly kind, with more than the bland flesh colored covering, for those little hurts that are healed best with a smile.
7. Antibiotic ointment – A scrape or cut should be cleaned with an antiseptic wipe, as mentioned above, but adding some antibiotic ointment underneath the bandaid will add further protection against infection.
8. Anti-itch cream – For bug bites and mild allergic reactions, hydrocortisone or Benedryl cream should be carried in the first aid kit.
9. Acetaminophen and ibuprofen – Age appropriate fever reducers and pain relievers should be carried in the first aid kit also. These items do have expiration dates on them, so they should be replaced regularly.
10. Scissors – These are a much more important part of a first aid kit than many realize, until they need to use them. Many times they are used to cut the clothes off a patient in order to more effectively treat the injury. Scissors are just an all-around handy tool to have for many different reasons.

In addition to these general items, a nanny will also want to carry any prescription items necessary for emergencies with her particular children. This may mean inhalers for asthma sufferers or a bee sting kit for a child allergic to bee stings.

According to Work Safe Alberta, Due Diligence is demonstrated by the actions taken before an incident occurs, not after the fact. Due diligence is a way of doing business & should be part of every workplace culture. When it comes to Due Diligence, 3 factors are key:

1) Foreseeable – could a reasonable person have foreseen that something could go wrong? If a group of your peers or others in the same industry know about hazards, you should too (ignorance is not a defense). Keep up-to-date, educated & aware of what your competition is doing. Be a leader in your industry when it comes to safe work procedures & practices.

2) Preventable – did you do everything reasonable/were steps taken to prevent an injury/incident? Assessment of health & safety hazards at the worksite are extremely important. This should be done daily/on-going by everyone. Formal safety audits should also be done.

Everyone should receive safety training. Workers & supervisors need to understand their roles. Monitor workers after training. Enforce safe work procedures & discipline when necessary (don’t ignore a worker’s lack of compliance when it comes to safety).

Document everything so that you can evaluate your health & safety program (identify gaps so that improvements can be made). Implement a hazard reporting procedure, encouraging employees to report unsafe conditions or practices to their supervisors. Investigate incidences if/when they happen (find ways to prevent them from happening again). 

3) Control – who was the responsible person present who could have prevented the incident? Were reasonable alternatives considered under the circumstances? Was the level of judgement, care, determination & actions taken by the people involved reasonable under these circumstances?

Take control to eliminate hazards & workplace incidences. Do everything reasonable practicable to keep your workplace safe. Integrate safety into all aspects of your work. Practice Due Diligence & show a genuine commitment to establishing & maintaining a culture of safety.

For detailed information about your responsibilities & duties under the Occupation Health & Safety Act, check this link: http://employment.alberta.ca/SFW/307.html.