SHIFT your routine on hotter Summer days

It's going to be a hot one today, with temps in the 90s. It's important to get physical activity each day, even in the heat, so here are a couple tips on how to SHIFT your workout so you can still stay active safely.

Sunscreen – Wear sunscreen to protect you from damaging UV rays. Sunburns increase the risk of skin cancer and decrease your body’s ability to cool off.

Hydration – Keep the water bottle handy! Staying hydrated helps you sweat and cool down. Don’t wait until you’re thirsty to drink water.

Information – Know your medical risks, like conditions or medications that can increase risk of heat-related illness, and know your physical fitness level. Ask your doctor if you need to take it easier in the heat or take any additional precautions. 

Flexibility – Change up your exercise routine! Go to a gym, walk laps or climb stairs in an air conditioned building or take an indoor fitness class in your community, like those in the City of Lakewood listed here.

Timing – Mornings and evenings are cooler than the middle of the day, so choose these times to get outside. If possible, shady areas and pools are a good alternative to sunny (AKA HOT) areas.

March is the Snowiest Month of the Year in Colorado – Be Snow Safe

Though March 20 marks the first day of Spring, March is also the snowiest month of the year in Colorado. On average, according to the National Weather Service, the state gets more than 10 inches per month, and in some cases, has gotten more than 30.

That means it’s more important than ever to Be Snow Safe when walking outdoors, traveling, enjoying winter sports or even going about your day-to-day life.

Here are some helpful tips from the Centers for Disease Control for the cold, snowy days to come: 

• “Wear appropriate outdoor clothing: wear a tightly woven, preferably wind-resistant coat or jacket; inner layers of light, warm clothing; mittens; hats; scarves; and waterproof boots.
• Sprinkle cat litter or sand on icy patches.
• Learn safety precautions to follow when outdoors.
• Work slowly when doing outside chores.
• Take a buddy and an emergency kit when you are participating in outdoor recreation.
• Carry a cell phone.
• Above all, be ready to check on family and neighbors who are especially at risk from cold weather hazards: young children, older adults, and the chronically ill. If you have pets, bring them inside. If you cannot bring them inside, provide adequate, warm shelter and unfrozen water to drink.”

Happy & Healthy Eating Reminder: Preventing Foodborne Illness this Holiday Season

No matter how large or small your holiday guest list may be this year, it is important to be aware of safety issues when thawing, preparing, stuffing and cooking your turkey and other holiday meal additions. A few simple steps can help keep foodborne illness off the menu this holiday season. 

Safe Preparation:

• Wash hands with warm water and soap for 20 seconds before and after handling any food. Kids can sing “Happy Birthday” twice to gauge how long they should wash their hands.
  
• Wash food contact surfaces such as cutting boards, dishes, utensils and countertops with hot, soapy water after preparing each food item and before going on to the next item.
  
• Kitchen counters and cutting boards can be sanitized using a solution of two teaspoons of unscented chlorine bleach per gallon of water. Spray or wipe on surfaces and allow them to air dry.
  
• Rinse fruits and vegetables thoroughly under cool running water and scrub sturdy produce with a clean produce brush.
  
• Don’t rinse raw meat or poultry before cooking. Washing these foods can spread bacteria to the sink and countertops. 

Safe Handling and Thawing:

• Thawing turkeys must be kept out of the "danger zone" temperature (between 40 and 140°F) — this is the temperature range where foodborne bacteria multiply rapidly. See Safe Methods for Thawing, (Spanish version).
  
• Keep raw eggs, meat, poultry, seafood and their juices away from foods that won't be cooked. Take this precaution while shopping in the store, when storing these foods in the refrigerator at home and while preparing meals.
  
• Consider using one cutting board for foods that will be cooked (raw meat, poultry and seafood) and another for those that will not (raw fruits and vegetables).
  
• Keep fruits and vegetables that will be eaten raw separate from raw meat, poultry and seafood. Keep fruits and vegetables separate from kitchen utensils and surfaces used for raw meat until those utensils and surfaces have been thoroughly washed.
  
• Do not put cooked meat or other food that is ready to eat on an unwashed plate or surface that has held any raw eggs, meat, poultry, seafood or their juices.

Safe Cooking:

• Use a food thermometer to make sure meat, poultry and fish are cooked to a safe internal temperature. Color is not a reliable indicator of doneness. To check a turkey for safety, insert a food thermometer into the innermost part of the thigh and wing and the thickest part of the breast. The turkey is safe when the temperature reaches 165 F. For more information on safe internal temperatures, visit FoodSafety.gov's Safe Minimum Cooking Temperatures
  
• If the turkey is stuffed, the temperature of the stuffing should be 165 F. Follow these steps to safely prepare, cook, remove, and refrigerate stuffing; Spanish language instructions.
  
• Bring sauces, soups and gravies to a rolling boil when reheating.
  
• Cook eggs until the yolk and white are firm. When making your own eggnog or other recipe calling for raw eggs, use pasteurized shell eggs, liquid or frozen pasteurized egg products, or powdered egg whites.

Safe Cleaning and Storage:

• Do not leave foods containing meat, dairy, eggs, fish or poultry out at room temperature. Refrigerate leftovers — and any type of food that should be refrigerated — within two hours. This includes casseroles and pumpkin or other custard pies.
  
• Never defrost food at room temperature. Food can be defrosted safely in the refrigerator, under cold running water or in the microwave. Food thawed in cold water or in the microwave should be cooked immediately.
  
• Plan ahead to allow enough time to thaw the turkey in the refrigerator. You will need a day for every 4-5 pounds.
  
• Don't taste food that looks or smells questionable. A good rule to follow is, “When in doubt, throw it out."
  
• Leftovers should be used within three to four days.

Remember, only handle and prepare food for others only if you are healthy. It is possible to spread illnesses other than just foodborne illnesses through meal preparation.

• Don’t handle or prepare food for others if you are sick, especially if experiencing vomiting, diarrhea or flu-like symptoms. The bacteria and viruses that cause these types of symptoms can be transmitted easily to food and anyone who eats it.
  
• Use special care when preparing food for anyone considered at high risk for foodborne illness (older adults, infants and young children; pregnant women; and people with a chronic illness or any other condition that weakens their immune system).

Other resources:
Download JCPH turkey time handout or view the JCPH Food Safety web page.