“Only 25%* of parents hydrate properly,” says Dara Duff-Bergeron, mom and personal trainer. “While juggling carpool, volunteering in the classroom and taking care of a sick child, parents often forget to drink fluids and replenish lost vitamins and nutrients.”

Keeping up with the little ones can definitely be a balancing act (parents can burn up to 150-300  calories an hour chasing after their kids – about the same as a yoga class!), so it’s important for parents to find time to care for their own health by properly exercising and refueling. here are some tips courtesy of glacéau vitaminwater to help busy parents keep their health top of mind and make sure that they don’t run out of steam before the kids do this summer:

1.  get your hit of hydration. avoid the headaches and fatigue which can be caused by dehydration by pro-actively reminding yourself to get enough liquid intake. try using your child’s schedule as a guide.  for instance, when planning your day, try penciling in “hydration times” when the kids wake-up, during nap-time and in between their scheduled summer activities (e.g. day camp, play dates, summer school etc.)

2.  stock pile your energy. if you know you will be out and about, pack nutritious snacks and drinks not only in the kids’ knapsacks, but in yours as well to keep your energy and hydration levels in check.  stock up on fruits and vegetables that are high in water content (e.g. apples, oranges, cucumbers, broccoli, green beans etc.) along with hydrating with nutrient-rich beverages such as glacéau vitaminwater to help replace the liquids, carbohydrates and vitamins that are lost throughout the day.

3.  turn ‘play time’ into exercise. use your children’s activities as an opportunity to break a sweat.  play tag and push swings while at the park, run sprints on the sidelines of the soccer field, do some laps at the swimming pool or go on a bike-ride together. If you’re a newer parent, try putting on a baby carrier and doing interval training.  don’t be afraid to get creative; the most important thing is to get moving!

4.  monitor your drinking.  adults need 2-3L of fluids per day to stay adequately hydrated – and even more in extreme heat or when exercising.  nursing mothers need to be especially mindful of fluid intake as hydration is essential to milk production!  try this trick with your water bottle to help keep track: place 4-6 rubber bands on a 500 ml bottle (or 2-3 rubber bands for a 1L bottle) and remove one each time you refill your bottle.  filling your bottle with other hydrating beverages, such as glacéau vitaminwater, counts too.  once you’ve removed all your rubber bands, you know you’ve had enough fluids for the day.

5.  in utero:  a mommy-to-be? exercising during pregnancy is safe and beneficial as long as you follow the guidelines outlined by your doctor.  a good way to get your daily cardio in, whether this is your first or fourth pregnancy, is to put on your running shoes and hit the pavement for long walks.  and don’t forget to keep the hydration coming – you are drinking for two.

6.  set an example:  while the kids enjoy popsicles at the end of a summer’s day, most parents are tempted by a fruity cocktail or a cold beer.  try your best to avoid it.  alcohol is a diuretic which will cause fatigue and deplete energy.  choose healthier options that will keep you going through to baths, bedtime stories and midnight diaper changes.

Just in time for summer sports and outdoor family playtime, Glacéau Vitaminwater is now available across Canada in convenient 355ml four bottle multi-packs for a suggested retail price of $5.49.

*vegetarian times, january 1998 – 2008

1.  Put a new twist on the Sundae Bar
In small bowls, put out a selection of granola, trail-mix, walnuts, dried apricots, graham crackers or even chocolate chips and let kids make a fruit sundae with Mott’s Fruitsations fruit snacks.  Or, try freezing Mott’s Fruitsations for a delicious and healthy alternative to ice cream.

2. Use a cookie cutter to form fruit like watermelon, melon, kiwi or pineapple into fun shapes
Dragons, stars and horses are a lot more fun and exciting that apples, bananas or pears.

3. Sneak fruit into meals and snacks you’re already making
Swap applesauce for oil in many recipes like salad dressings, meat marinades and dips to cut the fat and boost the flavour and nutrition.  Try mixing equal parts French vanilla yogurt and Mott’s Fruitsations Unsweetened Country Berry for a delicious fruit dip or alternative to maple syrup on pancakes.

4. Blend fruit smoothies for a quick and easy breakfast
Toss skim milk, yogurt, fruit and ice into a blender and you’ve got a nutritious power breakfast.  If you don’t have fresh fruit on hand, add a Mott’s Fruitsations fruit snack into the mix for a full serving of fruit and a burst of flavour.

5.  Mix up a Tropical Fruit Salad
For a new taste adventure, combine exotic fruits like mangos, papaya, guava, kiwi and passion fruit. Expanding your “fruit repertoire” will give children the chance to learn to love new fruits.

Codes, regulations and certifications are there to protect individuals and professionals but   the sad truth is, in children, in-home injuries are the leading cause of childhood trauma.

Children and electricity: a deadly mix
Children live in a world designed for adults and are often not able to judge the level of risk and the consequences associated with their activities. Smaller bodies are more vulnerable to traumatic injury than those of adults. A nasty but survivable shock in a 100 kg adult might prove fatal to a 15 kg child. From 1991 to 1996, 16 children died and 597 were injured as a result of non-lightning-related electrocutions in Canada, according to a 2004 study published in the British Medical Journal. Most occurred outside while males accounted for majority of the victims. The median age was just over 13-years-old.

The 2009 CE Code included new safety requirements such as tamper-resistant receptacles, new requirements for ski and tow-rope assemblies and bonding for swimming pools, all aimed at keeping users safer.

CSA Group tracks various benchmarks though its Key Performance Indicators (KPI). In 1997 more than 640 electrical injuries were reported in Canada. By 2007, that number had dropped to about 475. CSA introduced the standard CSA C22.2 in 1985 and have seen reductions in most years since that time. CSA Group’s Key Performance Indicators are available here.

Number of in-home injuries fall
The Electrical Safety Authority (ESA) of Ontario’s 2007 Ontario Electrical Safety Report recorded, in the 10-year period from 1998 to 2007, 106 deaths due to electrocution, with the average annual death rate of 0.849. The rate of electrocution per million of population in Ontario for 2007 was 0.311, 0.946 in 2006 and 0.718 in 2005. The decrease in the fatality rate was 67 per cent from 2006 to 2007. In 2007, Ontario had four electrocutions compared to nine in 2005, eight in 2004 and twelve in 2003. Home electrical fires declined by 23 per cent between 1997 and 2006.

Safety, first and foremost
When it comes to electricity, caution is always key. Do not stick anything into electrical wall outlets, into the end of an electrical extension cord, or into electrical appliances that are plugged in. And electrical wall outlets should be childproofed to help avoid accidents.

Don’t overload outlets by plugging too many cords into them. Also be aware that using adapters to add cords can still cause overloads and fires.

Don’t use any cords that show signs of damage such as loose prongs, splits in the plastic casing (cord jacket), or cords that heat up when in use. Also, never remove the third prong or ground pin of a plug and don’t touch outlets or switches with missing or broken cover plates.

Water and electricity: a bad mix
Don’t plug anything into an outlet if there is water on the floor near it. Mop it up and wait for the area to be totally dry. Don’t use hair dryers, radios, or any other electrical appliances in the tub or shower. And, always unplug hair dryers when you are done with them.

Play safe
Don’t go near any electrical wiring, electrical equipment or get on any roof to play or retrieve a ball or toy. Be careful when you are playing outside at home or in the park – always check for overhead wires and know that there are underground wires too. Finally, don’t climb utility poles and fences around electrical equipment.

Counterfeit products – electrical fires and shock hazards
Each year, CSA International works to make retailers and customers aware of suspected counterfeit products on the market. Often, these products will bear a CSA certification mark that was not earned and for which no testing was ever done. Examination often shows these products are faulty and pose a significant threat to unsuspecting consumers.

CSA International is a member of the Certification Industry Against Counterfeiting, an international network of organizations coordinated by INTERPOL, and committed to stopping the counterfeiting of certification marks that may endanger public health and safety. For more information, visit www.ciac.info.

Just how deadly is H1N1?

The other night on his show, David Letterman expressed what we were all thinking when he said (and I paraphrase) when swine flu broke out, we were all going to die. Well that was the spring and this is now fall and Armageddon has not come. It seemed that swine flu was going to be the major, world-wide, will-kill-millions-of-people plague that we have been repeatedly warned is coming one day. Letterman was interviewing Dr. Mehmet Oz (a talk show host himself but also a Harvard-trained physician) at the time and Dr. Oz responded that swine flu, known now as H1N1, is actually now known to be a relatively mild flu virus. The fear, he said, is that it will mutate into something more severe, but Dr. Oz says that this is highly unlikely to occur. Yes, some people have died of H1N1, but people die of the seasonal flu every year.

The Ministry of Health in BC reports that the majority of cases here in BC have been mild to moderate in severity with only 52 cases being severe. Only six individuals have died of H1N1 in BC, all of whom had other medical problems that are thought to have contributed to their deaths. The Ministry of Health in BC says that to put that into perspective, 400 to 800 people die of the seasonal flu each year in British Columbia.

Vaccine programs

Did your kids under 5 get their vaccination this week? Despite the lack of current severity of the H1N1 virus, many people will want to get vaccinated against it. We wear seat belts and use helmets every day to prevent injury in the event of an unlikely accident. Vaccinations serve a similar but important “better to be safe than sorry” purpose. So why not vaccinate in order to be safe?  There is a vaccine for H1N1 and there is also a separate vaccine for the seasonal flu. The Canadian government will have enough of the H1N1 vaccine for all of its citizens, including multiple doses for individuals requiring them. How the vaccine will be administered and who the vaccine will be administered to will depend on the decisions made by each province and state’s health authority. To get the details on the vaccine program in your area, go to the website of your province or state’s health authority.

BC Healthlink.
Telehealth Ontario.
Alberta Health Services.

There are a couple important theories out there about H1N1 to report. The first is that individuals who were born after the year 1957 seem to be more susceptible to the virus than those born before this year. This is because a similar strain of the virus appeared prior to this year and those who were alive when it was present are likely to have an immunity to the current virus. The second theory comes out of an unpublished (and therefore unverified and unreplicated) study from here in BC that reports that individuals who have been given the seasonal flu vaccine are more likely to contract the H1N1 virus. This unverified phenomenon has not been found anywhere else in the world however it has contributed to the complicated vaccination schedule. Many Canadian provinces have chosen to act on the side of caution and issue the H1N1 vaccine first (except to those unlikely to contract H1N1) as a result.

Measures being taken in schools

There have been reports of small outbreaks of the flu virus in a few schools in BC. Some schools have had greater than normal absentee numbers this week, but exactly how many of those absentees are actually sick (with any virus) and how many are just staying home as a precaution is unclear. Because schools are crowded public places, the likelihood of rapid transmission of any virus is considerable. As a result, schools have been advised to take many measures to protect their students from getting ill but each school is making its own decisions for its actions. Therefore it is important to learn what your child’s school is doing to protect its students.

The Ministry of Health in BC has issued a thorough webpage with Information for Parents, Students and Schools.

To conclude, there is simply no need at the moment for worldwide panic over H1N1. The best thing you can do is follow the regular guidelines for good health and illness prevention set out by the World Health Organization and to remain aware of the most current guidelines and programs for prevention in your province or state and in your child’s school. Be sure to guard yourself against rumour and fear-mongering by ensuring your information comes from multiple, reliable sources. If we all do our part, we will be able to keep the virus largely under control.

- Danica Longair

Please consult your Doctor or Health Practitioner if you have concerns about health.  Urbanmommies.com tries to provide an overview and insight into health issues, but you should consult a professional before making any medical decision.

The WHO is the UN’s agency on international public health. They describe and prescribe information and measures for the international community for any global health issue.

H1N1 Transmission:

Transfer of the virus from one individual to another occurs in a similar manner to the regular seasonal flu. The WHO states that transmission is through “droplets expelled by speaking, sneezing or coughing.”

H1N1 Infection Prevention:

The following infection prevention measures are taken directly from the WHO website.

• Avoid close contact with people who show influenza-like symptoms (try to maintain a distance of about 1 metre if possible)
• Avoid touching your mouth and nose (where the virus can leave and enter your body)
• Clean hands thoroughly with soap and water, or cleanse them with an alcohol-based hand rub on a regular basis (especially if touching the mouth and nose, or surfaces that are potentially contaminated)
• Reduce the time spent in crowded settings if possible (such as public transit and other public places)
• Improve airflow in your living space by opening windows
• Practice good health habits including adequate sleep, eating nutritious food, and keeping physically active

What’s the best way to wash your and your child’s hands?

The WHO reports that we should all clean our hands regularly, with soap and water and dry them thoroughly. When you do not have access to soap and water, use an alcohol-based hand rub. The following is a description of the best hand washing practice. You can teach it to your child and perhaps frame it as a “hand dance” to the tune of “Happy Birthday.”

The WHO reports that the best way to wash your hands is as follows (for a diagram, visit the WHO website):

1. The entire washing of hands process should last as long as singing “Happy Birthday” two times.
2. Wet your hands with water.
3. Apply enough soap to cover the entire surface area of your hands.
4. Rub hands palm to palm.
5. Rub hands palm to palm with fingers interlaced and then again palm to back of hand with fingers interlaced.
6. With fingers interlocked, rub the backs of your fingers to the opposing palms.
7. Clasp your left thumb in your right palm and rub in a circular fashion. Repeat with right thumb in left palm.
8. Rub your fingers into the palm of your other hand in a circular manner.
9. Rinse thoroughly.
10. Dry thoroughly with a single use towel.
11. Use a towel to turn off the faucet.

What about masks?

The WHO states that masks are not necessary for individuals who are not sick. If you are in close contact with an ill individual, you can wear a mask. Make sure to throw it out after your contact with the sick individual ends and to wash your hands thoroughly.

If you are sick, cover your mouth and nose whenever you are in contact with others. If you do not have a mask, remember to cough into the crook of your elbow and not your hand and make sure children do the same. If you cough into your hand, the virus will transfer to your hand and then transfer to anything you touch. Wash your hands frequently regardless. If you do use a mask, be sure to follow the instructions for proper usage carefully or the mask will be rendered useless. For complete recommendations on the use of masks, visit the WHO document on advise for the use of masks.

What about antivirals?

The WHO does not recommend taking antivirals as a preventative measure unless your doctor advises you to do so. They advise against taking preventative medications without a prescription and advise caution when purchasing antivirals over the Internet.

Should you stop breastfeeding if you are sick?

The WHO has said not to stop breastfeeding unless your healthcare provider advises you to do so. They report that studies on other flu viruses have shown that breastfeeding is actually a protective act for babies. According to the WHO, breast milk “passes on helpful maternal immunities and lowers the risk of respiratory disease.” It also “provides the best overall nutrition and increases [the baby's] defense factors to fight illness.”

How do you know if you or your child is infected with H1N1?

Only medical professionals can determine whether your illness is H1N1 or the normal, seasonal flu. The WHO reports that the symptoms are the same as the seasonal flu symptoms and include fever, cough, headache, body aches, sore throat and a runny nose. In other words, there is no distinguishing feature that separates H1N1 from other common viruses.

What should you do if you think you may have H1N1?

Again, the following is taken directly from the WHO website.

If you feel unwell, have a high fever, cough or sore throat:

• Stay at home and keep away from work, school or crowds
• Rest and take plenty of fluids
• Cover your nose and mouth when coughing and sneezing and, if using tissues, make sure you dispose of them carefully. Clean your hands immediately after with soap and water or cleanse them with an alcohol-based hand-rub
• If you do not have a tissue close by when you cough or sneeze, cover your mouth as much as possible with the crook of your elbow
• Use a mask to help you contain the spread of droplets when you are around others, but be sure to do so correctly
• Inform family and friends about your illness and try to avoid contact with other people
• If possible, contact a health professional before traveling to a health facility to discuss whether a medical examination is necessary

When should you seek medical care for yourself or your child?

The WHO reports that symptoms requiring professional medical intervention include the following:

For adults:

• Shortness of breath
• Difficulty breathing
• A fever that lasts more than 3 days

For children:

• Fast or laboured breathing
• Continuing fever
• Convulsions or seizures

How should you care for a sick individual?

The WHO states you should “support” them by ensuring they have plenty of rest and fluids to drink. Pain relievers are advisable to relieve pain. Remember to use a non-aspirin-containing pain reliever for children and young adults. These measures should relieve symptoms towards “adequate recovery.”

Should you go to work or travel if you have the flu but are feeling fine?

The WHO recommends that you stay home for the duration of your symptoms to prevent transmission to other individuals. Children should be kept home from school and other activities for the entire duration of their symptoms.

Is it safe to travel?

Yes. For recommendations on traveling, visit the WHO website on the topic.

What about pork? Is it safe to consume pork products?

The WHO reports that yes, pork products are safe to eat. There is no evidence that properly handled pork products transmit the virus. Also, viruses or bacteria of any kind are killed when the pork is cooked to a temperature of 160°F or 70°C.

For more great H1N1 information including info on vaccines, measures taken in schools and the latest news, return to Urbanmommies.com soon for further reports.

-Danica Longair

Kitchen Cleaner
baking soda, essential oil (optional)
Half fill a plastic flip top or stainless steel shaker with baking soda. Add 15- 20 drops of essential oil (try lemon). Stir. Fill the shaker almost to the top with more baking soda. Put the lid on tightly and shake to mix. To use: sprinkle on counters or sink, then wipe with a damp rage or cellulose sponge. Rinse well. Don’t use too much or you will need to keep rinsing and wiping.

All Purpose Cleaner
2 tbsp white vinegar
1 tsp Borax
16 ounces hot, filtered water
1/4 cup liquid soap
10-15 drops of essential oil, such as lavender or lemon (optional)

First, mix the vinegar with the borax in a 16-ounce clean squirt bottle. Fill with hot, filtered water and shake until all the borax has dissolved. Next add the liquid soap, followed by the essential oil. Shake again to mix.To use: squirt and wipe.

Tub and Tile Cleaner
1 2/3 cups baking soda
1/2 cup liquid soap
1/2 cup filtered water
2 tbsp white vinegar