July 1: International Joke Day
Did you know that laughter can help with stress? Yep! Check out this article from the Mayo Clinic in honor of International Joke Day!
July 3: Don’t Skimp on Sunscreen
Your skin is the largest organ in your body. Most of us have experienced the discomfort that comes along with this precious organ being burnt by the sun. Most of us also are aware that sunscreen can help protect our skin from becoming burned. Sunscreen blocks out the sun’s rays reducing our exposure to help reduce our risk of burns, cancer, and other health concerns related to too much sun exposure. It is especially important to remember that sunscreen is needed even on overcast days. The FDA has a great resource here that explains SPF and other facts about sunscreen. We all need Vitamin D, which our bodies produce when we are exposed to sunlight, but we can get too much sun exposure.
July 5: Stay Hydrated
July 7: Knife Skills
Knife skills are an important part of cooking skills and kitchen safety. These YouTube videos by NC State Extension are a great resource.
July 9: 10,000 Steps a Day
Many researchers have looked at the health benefits of walking. There are a ton! We know it is good for your brain, for mental health, for heart health, for metabolism, and the list goes on and on. We also know that 10,000 steps per day is a great goal for most people. It’s not that this is a magic number, but we know that in this step range people are getting the level of physical activity they need for better health outcomes. Check out this link to see what Mayo Clinic has to say about it.
July 11: Check Your Blood Pressure
July 14: Summer Food Safety
Keep in mind that along with summer BBQs come food safety issues. Check out these tips from the FDA.
July 16: National Ice Cream Day
I love ice cream – especially gelato! The downside to this tasty summer treat is it can be loaded with fat and sugar. That doesn’t mean you can’t enjoy it. Here are some tips:
- Try reduced-fat or low-fat ice cream options
- Opt for an option with lower sugar
- Forgo all the toppings, add-ins, and extra stuff unless it is whole fruit
- Try making your own by blending frozen whole fruit with low-fat milk or low-fat yogurt. Then freeze it and serve it like a normal ice cream. (If you use yogurt you may need to add a few splashes of liquid like flavored water or 100% orange juice)
- Stick to the serving size or less – this is especially true if you want to enjoy ice cream without applying the other tips.
- Remember that adding an edible container, like a cone or waffle bowl, does add calories.
July 18: World Listening Day
Learning to listen well leads to healthy relationships and fewer misunderstandings. It is an important interpersonal skill to master in professional settings and personal life settings. These tips from Princeton University are super helpful.
July 20: FACS of Life Season 1 Episode 4 Release – Radon and Lung Cancer
Radon Educator, Derek Cooper, and FACS Agent, Amanda Harner, discuss what consumers need to know about Radon, their homes, and their health. Make sure to subscribe on YouTube, Spotify, or iTunes to watch/listen to this fabulous episode! There may or may not be a conversation about an engagement school bus. RELEASES every 3rd Friday monthly!
July 22: Finding Rest
Our brains need exercise, but they also need rest. This comes in the form of sleep, for many of us. It is important, though, for your brain to get rest by unplugging. This Harvard article talks about the “unfocused network” and how it benefits our brain health.
July 24: Stay Cool
It’s been HOT! In some places across the USA it has been much hotter than usual. Stay cool is important. Here are some tips:
- Stay hydrated with water
- Stay informed through weather apps and local news platforms
- Take advantage of opportunities to play in the water
- Stay out of the sun during the hottest parts of the day
July 26: Insect Repellent
Ahh summertime! Backyard BBQs, camping, water sports, and all the other fun things we enjoy this time of year. That is until the bugs start biting! Here’s what the CDC has to say about preventing mosquito bites with insect repellent.
July 28: World Hepatitis Day
“Every year on 28 July, WHO and partners mark World Hepatitis Day to increase awareness and understanding of viral hepatitis and the diseases that it causes. This date honours the birthday of Nobel Laureate Professor Baruch Samuel Blumberg, discoverer of the hepatitis B virus.
There are 5 types of hepatitis viruses – A, B, C, D and E. All hepatitis viruses can cause acute infection and inflammation of the liver, but infection with hepatitis B, C and D viruses can also result in chronic hepatitis that can lead to cirrhosis and liver cancer.
Viral hepatitis B and C are major health challenges and root causes of liver cancer. In the WHO European Region, 15 million people are estimated to live with chronic hepatitis B and 14 million with hepatitis C. Most of these people are unaware of their infection and continue to carry the virus. They are therefore at high risk of developing severe chronic liver disease and can unknowingly transmit the virus to other people.
Efforts to fight viral hepatitis should focus on raising awareness of the disease; improving prevention by promoting vaccination, safe sex and safe injection practices; and ensuring equitable access to testing and treatment to all who need it.
World Hepatitis Day provides an opportunity to step up national and international efforts on hepatitis, to encourage actions and engagement by individuals, partners and the public, and to highlight the need for a greater global response.” – The World Health Organization
July 30: Try Chess
Chess has been around for a LONG time! Chess likely began around the 6th century AD somewhere around India, Pakistan, and Central Asia. From there it spread throughout Asia, the Middle East, and North Africa. Eventually, it found its way to Europe by the 10th century. It’s a game of skill and strategy that still captivates many today. It is a good game to challenge your mind and help develop critical thinking skills, pattern recognition, problem-solving, spatial reasoning, and others. So, if you’re looking for a new game to try or want to encourage your kids to develop some of these important skills consider giving chess a go!
July 2: Fire Safety – Fireworks
Who doesn’t like watching fireworks? Noise aside, most of us enjoy the visual display of a fireworks show. This week around the nation there will be no shortage of fireworks displays, professional and very much non-professional alike. Make sure to keep in mind that fireworks can be dangerous. Take note of, and adhere to, any local government laws or bans on fireworks. If you are setting off fireworks do so in accordance with local regulations and keep the appropriate resources available to put out a fire in the event one starts. Follow packaging instructions and be aware of where children are at all times. The best way to enjoy fireworks on a holiday such as the 4th of July is to find a professional show near you. These require a level of surveillance that the average citizen does not have access to for fire safety and other injuries associated with fireworks.
July 4: Happy 4th of July!!
July 6: Right Bite Diabetes Cooking School!
Last day to register for the July Class is TOMORROW – JULY 7 by 5 PM EST
July 8: At the Pool – Remember Safety First
“Drowning is the single leading cause of death of children ages one to four.” -National Drowning Prevention Alliance
July 10: Spanakopita
This vegetarian Greek dish is not only yummy it’s good for you too. Packed with spinach there are ample amounts of iron in this dish. Further, feta cheese helps get in some calcium.
Check out this heart-healthy version by the American Heart Association here.
July 12: Walk-a-Weigh
This group walking program is based on the Diabetes Prevention Program is a great way to keep on track with physical activity and healthy eating behaviors. There are 2 sessions coming up for Monroe County residents and others from surrounding counties who would like to participate.
July 13: Strawberry Orange Smoothie
Smoothies are quick, easy, and often don’t disappoint. They can make a nice cold treat alternative to high-calorie, high-fat foods on hot days. Don’t add additional sugar and choose 100% juice or low-fat milk as liquid options. I like to add sparkling water to mine. It adds a little flavor, no calories, and the carbonation makes the drink a very tiny bit frothy. You can also add a handful of spinach or some carrots to get some veggies and added vitamins and minerals. Check out this recipe by the American Heart Association.
July 15: Get Moving
July 17: Save Money
It is hard to save money during various times of the year because of travel, vacations, holidays, and spending time with family. The summer is definitely one of these times. Young families may splurge on camps and daytime activities for younger kids. There are many strategies for saving money even during these times of the year.
- Set a goal – maybe it is a dollar amount or maybe it is a percentage of income
- Consider saving all your change. If you are paying for things in cash by taking all change from your transactions and putting it in a container then depositing it into your savings account later.
- Round up – keep track of your transactions. Round up to the next dollar and put that amount in savings.
- Look for the best deal
- Don’t eat out for every meal on vacation. Think of options you can make with shelf-stable healthy foods in your hotel room.
July 19: Eat Balanced Meals
There are many health benefits to eating a balanced diet, see below. A great resource to demonstrate healthy balanced meals is MyPlate. You can also check out the Plate Method for guidance.
July 21: Zero HIV Stigma Day
There are many misunderstandings about HIV and the people who contract this virus. Since it is Zero HIV Stigma Day take a moment to read up on HIV, the symptoms, and how you or loved ones may be at risk of contracting HIV.
July 23: Edamame
Packed with protein these delightful legumes/beans make a nice snack, side, or meat replacement in a vegetarian dish. Try out this great recipe from the American Heart Association for Sweet and Spicy Edamame.
July 25: Discovering Money Solutions
Economic instability is a source of stress for many families. This stress can greatly impact couple relationships and result in conflict in the home. Discovering Money Solutions teaches skills to build and manage financial resources effectively. We help families progress toward lasting economic stability together. The next class for couples will be virtually held on Monday evenings in August between 6 PM & 7 PM EST.
July 27: Tai Chi & Yoga
Both Tai Chi and Yoga have been researched to understand their health benefits, and there are a number of them with each. It can be challenging to decide which is right for you. If you are like me you may want to try both. If you have been interested but don’t understand the difference between the two this article from Harvard Health may be helpful.
July 29: Lasagna
Lasagna is one of my favorite Italian dishes, but it wasn’t always that way. I gained a new appreciation and love for the dish after I lived in Italy, and I have to admit I have a hard time trying other Americanized versions of the dish. That said, traditional lasagnas tend to be high in fat and calories and it is a good thing to find ways to still enjoy this wonderful layered pasta dish by limiting the amount of fat and calories. There are a few ways to do this. You can try using less cheese and/or reduced-fat cheese options. Use zucchini or eggplant for some or all of the layers instead of pasta. Try it without ground beef and use ground turkey, chicken, or lentils instead. The American Heart Association has this recipe as an option too.
July 31: Avocados
I love avocados, but they were an acquired taste for me. I hated them as a kid. Now I am happy to dive right into a bowl of fresh guacamole or serve up some avocado toast for a meal. Avocados are rich in heart-friendly fats, a good staple in vegetarian diets, and make a great fiber source. They are also a great source of some really important vitamins and minerals including potassium, magnesium, folate, B vitamins, vitamin C, vitamin E, and vitamin K.
