The Essentials


Summer is here again. There is plenty of fun to be had in the sun. By following some simple yet important health and safety tips you can prevent heat illness that can lead to life-threatening emergencies. Below are a few tips how to recognize risk factors and respond to warning signs of heat illness, and what precautions to take when it’s hot.


Shade. Clothing. Hat. Sunscreen. Sunglasses.
It is important to protect your skin. Take these basic steps to protect yourself and your family against risk of melanoma – the deadliest form of skin cancer.
• Wear sunscreen with a sun protection factor (SPF) of 15 or greater, and apply at least 20-30 minutes before going outside.
• UV rays are weakest before 11 a.m. and after 4 p.m. Plan activities during these times.
• Skin does not have to feel hot to get burned, so protect yourself even on cloudy days.
• Wear UVA/UVB protective sunglasses, and a hat.
• Stay hydrated – drink plenty of water and juice. Alcohol consumption may cause dehydration.
• Protect your arms and legs with loose fitting, tightly woven cotton clothing.
Stay indoors during extremely hot temperatures.

Rip Currents


To avoid rip currents,
• Always swim between the red and yellow flags.
• If you need help, stay calm, float and raise an arm to attract attention.
• To escape a rip, swim parallel to the beach.
• Always conserve your energy; the waves can assist you back to the beach.

The best advice is to avoid rip currents altogether. To reduce the likelihood of getting caught in a rip current, you need to:
• Always swim between the red and yellow flags;
• Observe all safety signs;
• Obey all instructions from the surf lifesavers and lifeguards;
• Understand what a rip current is;
• Know how to spot rip currents and look for the common signs such as deeper, darker water and fewer breaking waves; and
• Do not swim in or near a rip current.
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If you plan to swim in a river or stream, use extreme caution and stay away from swift moving water. Heavy rain and flash flooding makes many dams, swim holes, rivers and streams unpredictable and dangerous.

Bluebottle tentacles will cause a sharp, painful sting if they are touched, which is aggravated by rubbing the area. Intense pain may be felt from a few minutes to many hours and develops into a dull ache which then spreads to surrounding joints.
A major sting to the face or neck area should be treated urgently, especially if there is swelling to the site. In these cases dial Triple Zero (000) immediately and ask for Ambulance.
• Remove any tentacles that are stuck to the skin with tweezers or a gloved hand.
• Wash the site of the sting with lots
• of seawater. Immerse the victims site of the sting in tolerably hot water.
• If hot water is not available apply ice packs, avoiding direct contact with the skin by wrapping the ice pack in a towel.
• Do not apply vinegar.
• Do not rub sand on the area.
• Your doctor may provide you with further treatment should you feel it

Insect Repellant Facts
• Use bug repellant to keep mosquitos, insects and ticks away.
• Do not use an all-in-one bug repellant and sunscreen, it’s best to use two separate products.
• Do not apply repellent to skin that is under clothing.
• Do not apply repellent to cuts, wounds, or irritated skin.
• Do not spray aerosol or pump products in enclosed areas.
• Do not apply aerosol or pump products directly to the face. Spray your hands and then rub them carefully over the face, avoiding eyes and mouth.
For children, apply repellent on your own hands and then rub them on the child, avoiding child’s hands, mouth, and eyes

• Remove ticks using a tweezer, grasping the tick as close to the skin as possible and pulling straight up to remove the tick. Do not squeeze, crush or puncture the body of the tick.
• After returning indoors, wash treated skin with soap and water and wash treated clothes before wearing them again.
• Don’t forget to check your pets for ticks as well.

• Carry food in a cooler with a cold pack. Remember, a full cooler stays cool longer than a half empty one.
• Always take along some foods that don’t require refrigeration.
• A cooler will stay colder if it is kept inside the car and not in the boot.
• Keep coolers in the shade with the lid closed.
• Bring along alcohol-based sanitizers or disposable wipes to keep hands clean.
• When applying insect repellant, spray it away from food areas.
• Wash fruits and vegetables thoroughly under running water and when applicable, remove outer leaves or skin.
• Always assume that river waters are not safe to drink. Take bottled water to drink.
• Place all rubbish in the bin or bring it home with you for disposal.

• Wash hands with hot, soapy water before and after handling food.
• Keep food and drinks in separate coolers.
• Never leave perishable food out of the refrigerator for more than two hours. When the air temperature is above 90°, do not leave food out for more than one hour.
• Use clean utensils and dishes to serve food. Each dish should have its own serving utensils to avoid cross-contamination.
• Preheat cooking grills for 20-30 minutes before using.
• Allow meat to completely thaw in a refrigerator before placing on a grill.
• Marinate meat in a tightly sealed plastic container or sealable plastic bag, and keep refrigerated until ready to use. Do not reuse marinade.
• Serve grilled foods on a clean dish, not a dish used for raw meat.
• Leftovers should be refrigerated or placed in a cooler within one hour after use.

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5 simple ways to positively kick start your day

By Lee Holmes

‘As you walk and eat and travel, be where you are. Otherwise you will miss most of your life.’ Buddha

Have you ever heard the saying ‘you woke up on the wrong side of the bed’ and then come to the conclusion at the end of the day that somehow that actual saying has seemed to ring true? That’s because although the concept may sound like an existential conundrum, morning activities almost certainly have an impact on how the rest of your day plays out.

More often than not, many of us are pressing the snooze button, blindly stumbling through the morning fog, running late without opportunity for a healthy breakfast, with no time to sit and gather our thoughts about how we want our day to unravel.

Here are five simple ways to kick start your day on a positive note to ensure that you’re not only feeling fresh and ready to tackle the world, but also pumped and primed to produce a day that you can enjoy in a constructive way. One that you can look back on with happy memories.

–Wake up early and take a moment to be with your thoughts. Decide what you would like to accomplish for the day and build your routine around it. Getting up early allows you to utilise the quietness of the morning – no constant interruptions from ringing phones or the beeping of email or facebook notifications. Don’t rush headlong into your day right now. Make sure to start your day with something important to you, be it exercise, a healthy breakfast, or just enjoying a few minutes of silence. Your morning ritual can set up the perfect day and will give you time to corral your thoughts and bring your full attention to the day ahead.

–Sweat it up! Not only a great way to awaken your body, morning exercise works to kick-start the metabolism and shake off any sleepiness. You start your day with an injection of endorphins and can shrug off the dreaded guilt of knowing you still have to hit the pavement after a long day at work.

–Start your day fresh and healthy. We’ve been educated that breakfast is the most important meal of the day. But many of us ignore this rule, blindly pushing it to the back of our minds as we race out the door on a wing and a prayer. If you’re normally the grab-a-snack and eat-at-your-desk type of person, try getting up ten minutes earlier and begin the day with a bowl of supercharged granola or a poached egg on spinach toast. Breakfast gives your brain the vital nutrients and energy it needs to begin the day productively.

–Listen to your favourite tunes or a follow a meditation podcast. We all love a bit of feel-good music to jolt us back to our happy place. What better way to begin the day then blasting some of your favourite tunes. Whatever takes your fancy, crank it up and start your day afresh with happiness and joy.

–Do morning pages or make a list. Although you may not like getting up and writing straight away, writing down your thoughts or things to do will alleviate the overwhelming, suffocating feeling of knowing there are a million and one things on your plate and you have no idea where to begin. These engulfing feelings can be enough to make us feel down and out, ruining a day or even longer. So instead of stewing on all the ‘stuff’ that is going on inside our heads the simple act of writing can clear the fog. Making a list can bring relief as you clearly prioritise and can begin to bring your thoughts under control. The added satisfaction from ticking off the items on the list once complete is enough to de-stress anyone.

Starting your day in the right way can be the key to simple happiness. Don’t ruin what could be an amazing day by staying in the fog. Clear your mind and experience the moments.

This Article is gratefully reproduced with the Permission of Lee Holmes.