The AAP, the national association of children’s doctors, would like to see every state ban all private use of fireworks.

Supervision by an adult does not ensure safety, the AAP said. About half of the injuries to children happened when an adult was on hand.

Last year, the Consumer Product Safety Commission said, 8,500 people were injured by fireworks. Some were blinded, and 16 died.

A spokesman for the AAP, Gary A. Smith, M.D., calls Fourth of July fireworks injuries “our annual national disaster. … We are going to see thousands of people treated in hospital emergency departments due to fireworks-related injuries.” He is a pediatric emergency room specialist at Children’s Hospital in Columbus, Ohio.

Even sparklers are dangerous, the AAP said. It wants to ban them, along with firecrackers, rockets, roman candles, smoke bombs and fire fountains.

“I think it’s sort of a popular myth that sparklers are benign and not hazardous,” said Ken Giles, a spokesman for the Consumer Product Safety Commission (CPSC). “Sparklers can get to a couple of thousand degrees Fahrenheit in temperature, and that is hot enough to ignite clothing or cause severe burns.”

Burns are the most popular injuries from fireworks, to adults as well as children. Emergency room statistics show that your hands are the most likely place you could be hurt, followed by your head, face and eyes.

Firecrackers cause the most injuries, but “bottle rockets” are also very dangerous. They can take off in unexpected directions, and travel at such high velocity that it’s not possible to dodge them.

Besides personal injuries, fireworks take a heavy toll on property. The National Fire Protection Agency reports that in 1997 fire departments fought 20,100 fires caused by fireworks. Property damage from them totaled an estimated $22.7 million.

The CPSC issued these safety tips:

Only light fireworks on a flat, smooth surface, away from flammable materials and house.

Be sure other people are out of range.

Read and follow all warnings on the packages.

Keep a hose or bucket of water nearby.

The person who sets off the fireworks should wear protective goggles, and so should anyone else nearby.

Never let children ignite or play with fireworks.

If you and your family need a high quality, cheap and safe first aid cabinets or useful survival information, you’ve come to the best place. Find all about medical emergency, first aid and accident.

While we typically think of the skin when addressing sun exposure, the eyes need protection too, since excess sunlight can increase the risk of cataracts. Choose sunglasses that block 99 percent to 100 percent of both UVA and UVB sunlight.

Remember that exercising on hot days increases your need for water and your risk of overheating. Drink plenty of liquids and take “cooling off” breaks at regular intervals.

Alcohol and driving should not be combined — whether the driving involves a car, a boat or jet-skis. If you’re driving, don’t drink, and if you’re drinking, have someone else drive!

Contrary to popular wisdom, it’s not the mayonnaise in the chicken salad that increases the risk of food poisoning — it is more likely improperly cooked or handled chicken. Remember to keep hot foods hot, and cold foods cold at all times to avoid bacterial food poisoning.

Protect your head when riding a bike or motorcycle or using inline skates by wearing a helmet. The American Medical Association has stated that 75 percent of the cyclists who die each year die from head injuries!

If you’re a hiker, particularly in the Northeast, look out for the tiny ticks that can carry Lyme disease. If you’re planning a hike in an area new to you, contact the local health department for an update on the local tick situation. In any case, it’s wise to wear long-sleeved shirts, long pants and to use tick-effective repellents. If you do get bitten, early treatment is important, so see a doctor as soon as possible.

Don’t let an itch ruin your vacation. Poison oak, poison ivy and poison sumac grow in many parts of the United States. They all produce oily resins that cause itchy dermatitis in sensitive individuals. The resins may be picked up from direct contact with the plants, as well as from contaminated clothing or pets. However acquired, thoroughly washing the affected area as soon as possible with soap and water may prevent or decrease the severity of the dermatitis. Learn to recognize these plants and avoid them.

If your summer plans include travel, pack a healthy suitcase. Bring a first aid kit, ample supplies of prescription medications (especially if traveling abroad), and copies of your prescriptions.

Those who are heading for areas without high quality public sanitation should avoid drinking unboiled water, or uncooked fruits and vegetables washed in local water. And remember that ice cubes made with local water can also be a risk! Be wise and prepare for the possibility of travelers’ diarrhea — check with your doctor before you go to find out about appropriate medications and how to use them.

If motion sickness is likely to be an issue, be aware that there are several medications, including a skin patch that can be worn unobtrusively, to help prevent it. If you’re planning to spend time at high altitudes, know the symptoms of altitude sickness and what to do about it.

The increase in traveling and outdoor activities during the summer can increase the health risks for the unprepared. But taking a few simple precautions, like those outlined above, can help insure that your vacation is a source of pleasure, not of injury or illness.

Electrical burns frequently injure the underlying tissue as well as the skin at the point of entry. Chemical burns are unique in that they can cause slowly spreading tissue necrosis hours after the initial injury. Chemical burns are washed with large amounts of water continually until a professional has determined that the chemical has been purged from the affected area.

Regardless of the cause, the symptoms of burns are described according to their severity. These terms are generally familiar to most people. First-degree burns are the mildest injuries. The skin is red, painful and slightly swollen. Touching the area will leave a white mark for a second, referred to as blanching. There is no blistering. Second-degree burns involve red or white blisters that are very painful and contain thick liquid. There may or may not be blanching when the area is touched. Third-degree burns are the most severe and the deepest. This level of injury, depending on the extent of the body that has been affected, can be potentially fatal due to loss of fluid. Third-degree burns are often painless because the nerve endings have been completely destroyed by the burn. The appearance of the skin can be still be red or white or even black and charred, but the important thing to notice is that it will not blanch when touched. Blistering is common here also.

Minor burns can usually be taken care of at home. Burns covering a large area of the body or burns that seem to border between second- and third-degree rating should be seen by a professional. As is sometimes the case with small children who are not yet talking, you may not know the source of the burn. If you don’t know if the burn was heat-induced or chemical, it might be a wise to take them to see a doctor as quickly as possible. If you can find the container from which the chemical came, follow directions on the label for treatment. If a chemical burns someone’s eyes, first flush them for 30 minutes and then get emergency medical treatment.

One potential side effect of burns is shock. Even minor burns can bring on shock. Symptoms include cold or clammy skin, weakness, nausea, and a rapid pulse. If you notice these symptoms, keep the person comfortably warm (not hot) and lying down, and get medical help immediately.

Electrical burns are a special case. The first thing to do is to move the victim away from the source of the current without hurting yourself. Check to see that the victim’s breathing and pulse are regular (you will need to report the victim’s status to the emergency medical personnel. Treat for shock as described above and get medical attention if necessary (again, if the burns are extensive and in this case, if breathing or hear rate aren’t normal). Check the places where the electricity entered and left the body. Treat minor burns there with cool water.

For minor burns, immersion in cold water is the first order of business. Ice is too cold for the newly-sensitized skin of a burn. Ice could make things much worse, so remember to just run cool water over the area. If the skin has been broken, as often happens when blistering occurs, it is important to keep the area clean. Wash the area with soap and water and be sure to brush out (gently!) any dirt or debris with a washcloth or a soft-bristle toothbrush.

Infection is common when burn blisters break because the body’s first line of defense against bacteria – the skin – is gone. If an infection does occur, soak the area daily in warm water with epsom salts dissolved in it, typically for 15-20 minutes, depending upon the thickness of the scabbing. If the area can’t be submerged in water, create a compress of epsom-salt-water by soaking a washcloth in the solution and holding that to the area for 15-20 minutes at a time. This is the most painless way to dissolve the crust of the infection to prevent scabbing, which in turn reduces the chances and severity of scarring. You’ll have to wipe a little to remove the yellow pus of infection, but this is necessary. Dry the area gently, cover with antibiotic ointment of some sort and bandage with nonstick sterile gauze. Because the seepage of burns, especially infected ones, tends to crust, it is important to use a nonstick bandage to avoid added pain later! Where blistering is severe, silver sulphadiazine is an effective antibiotic cream. This is a cream used in hospitals for more serious burns, and from personal experience, I can tell you that it is extremely effective at cooling and soothing the area as well.

Here are the first-aid steps for minor burns in a quick list. Print the list and tape it to the inside of your first aid kit at home or work.

First Aid For Minor Burns

Remove any clothing that covers the burned area.
Place a cloth saturated with cold water over the burn or run cool water over it.
Clean the burn with cool soapy water and pat dry with a clean cloth.
Apply antibiotic ointment, such as Mycitracin or Bacitracin, to small burns with broken skin.
DO NOT break any blisters. Just keep the area covered with a clean dressing.
Acetaminophen can be taken to reduce swelling and pain.
Seek medical attention for extensive burns and blisters (i.e, if the burned area is larger than the size of your palm).
Burns may worsen in appearance 24 to 48 hours after injury. Seek medical attention if this occurs.

At noon on June 21, 2006, I was three months pregnant and had just returned from a morning out with my two-year-old son when we heard a smoke alarm in the apartment below ours. I was trying to call my neighbor when she banged on the door and yelled “Grab the baby and get out! There’s a fire!”

To make a long story short, the fire, which had started in an overloaded extension cord, destroyed my neighbor’s apartment and part of mine. The rest of my apartment had smoke damage. Reconstruction took two months, during which we stayed with friends and relatives since our insurance was insufficient to cover a hotel stay. My son was still sleeping in the crib before the fire, but since none of the seven different places we stayed had cribs, he abruptly learned to sleep in a big bed. He had been newly potty trained, but soon regressed and returned to diapers until the day we moved back into our apartment.

I learned many valuable lessons during that summer. If my neighbor had had a fire extinguisher, the fire would have been put out before it spread. I should have had more insurance. I should have had an inventory of items in my home before the fire, so I didn’t have to recreate it from memory after the fire. Even when the fire was in my apartment, my smoke alarm never went off — I should have been testing it regularly.

Now we have a house of our own. We have electric smoke alarms with battery backups in nearly every room and a fire extinguisher on every floor, and we test them regularly. We have increased our insurance to an amount sufficient to cover all our possessions at replacement (not depreciated) cost. We are very cautious with electrical outlets, cords, and open flames. My son knows how to “Stop, drop, and roll,” call 911, and crawl on the floor when there is smoke. He doesn’t remember the fire anymore, but we do. Every time I turn down my street, I half-expect my house not to be there. Another fire could still happen to us, just as it could happen to you.

And so, I shall play the role of The Typical Manly Man – that particular male species who watches sports and swimsuit videos, who insists that people think and feel far too much, and who doesn’t hesitate in the least to burp or fart or allow the crack of his ass to show. He’s probably not all that educated, and even if he was, he surely drank too much during that process. He controls the remote. He laughs out loud when a waitress trips and breaks things. He eats lots and lots of meat and catsup. This is the role I shall play. This is the person that’s needed to fill the journalistic void left open by those pansy creative writer types. This is the person I shall be for benefit of fairness, equality, and truth.

Well, actually… probably not any of that stuff, but what the heck.

‘Nuf said.

* * *

So, here’s the gist of Survivor: The Australian Outback:

A lot of babes, a few other women, and some guys have decided to get themselves on TV to play mind games and eat a lot of crap. None of them really expect to win the $1 Million. Sure, they’d LIKE to, but the real reason for being on Survivor is so that people will look at them and see how beautiful and/or smart and/or strong and/or resourceful they are. And don’t even talk to me about how they desire overcoming adversity and life challenges on a spiritual and self-awareness to-there-and-back journey. They are there so they can eventually be in Nike commercials.

Allow me to recap everything that’s happened during the first episode:

They were flown to Australia in a rickety plane designed to cause people to throw up. They were then taken to some remote jungle-type place very much like South-Central Missouri (where I went to college – so I know), divided into two groups, and then told to walk a long d*mn way during which an ugly woman thought it best to p*ss everyone off. She was quickly the first person voted off the island so that she could be with her fiance’ step-son who probably doesn’t care that she’s so ugly because she probably gives him lots of sex.

Prior to this, they were split into two groups, or tribes – the Kowabunga Tribe and the Ooga-ooga Tribe (I think that’s what they’re called). Upon arriving at camp, they had basically two goals: build a fire and pose for the cameras in a way that makes people think they are actually contemplating survival in this cruel, unforgiving land.

Some people insist that I’m not the smartest person in the world. But even if I wasn’t, if I were to be flown into the middle of nowhere with no matches or rock-n-roll lighters, I sure as hell would have learned how to build a Boy Scout fire. Everyone agreed that this is the most important task, but did they even freaking bother to read about it or learn how it’s really done. Oh sure, one person READ about it, but never actually TRIED it beforehand. This is the same woman that was voted off. Not only was she dang ugly, but she proved again and again how stupid she was each time she mentioned those books.

And I witnessed another brilliant idea. While one person (a MAN who apparently DID do thorough fire starting research – I need not say more) was working his nifty contraption causing smoke even, but alas, no fire, it was suggested that Jerri, the actress babe, use her luxury item bongo drum to bang out a funky beat to inspire the fire starting action. Not only was this suggested, but she actually DID it. I almost broke my golden rule – no matter how stupid or dumb, she’s still a babe and babes are just nice to have around. I decided to keep her, but it was an admitted struggle. My reasoning was that maybe she’ll end up with less clothes on as the show progresses.

Let’s discuss luxury items.

Imagine being out in the middle of nowhere. You’re starving because you can’t start a fire and the fruit has bugs in it. You’ve just been bitten by a snake but it doesn’t effect you because you already had a layer of swollen flesh due to bug bites. What do you do?

I know!

You take out your bongo drum and play a funky beat. You can also gather the others and play a few mean games of Scrabble and Backgammon while we all brush our hair, put on lipstick and eyeliner and war paint. We can also break out the coloring book and crayons and sing a splendid mixture of Broadway tunes. THAT’ll do it! All problems solved! We will SURVIVE!!

I thought it was cool when the guy bit into the piece of fruit and got a mouthful of bugs. I hope there’s more gross stuff like that. Speaking of bugs, what is the vegetarian going to eat during this whole time? She’s going to starve, or at least get down to a similar body-fat percentage as the personal trainer, which wouldn’t be all that bad.

Speaking of which, it is my sincere hope that this personal trainer lasts until the very end. After several weeks in this place, even the babes will start to approach ugly. All that will be left to look at and drool over are the bodies. So, for goodness’ sake, let the one who asks if her butt is still rock solid to remain on the show as long as possible.

The only other important thing to happen during the first episode is when the blonde shoe-designer babe wondered aloud how she was going to masturbate in the crowded shelter. Babes openly masturbating or even talking about it is always a good thing. However (ladies take note), once this information is shared, we guys need nothing else. We don’t care if you’re intelligent or interesting or have amusing tales to tell. This is why she annoyed so many people that first night. She mentioned masturbation, and then didn’t shut the hell up. She was already a finalist, but she blew it by refusing to close the squeaky door.

A bunch of other stuff happened, too, but those weren’t all that important when comparing it to skimpy clothes and babes masturbating.

Supposedly, in the next episode, someone will be accused of cheating (I can’t imagine how one would one cheat unless she were a babe offering free fondles for non-votes, of which I’d easily agree to). Also, I believe the vegetarian will be forced to eat maybe a cute and cuddly little rabbit while one of the guys is possibly booted since he can’t really swim.

Until next time…

What will the weather be like? Will it be hot, cold moderate, dry rainy? What type of activities will there be? Will you have a choice of active sports, leisure lounging, business meetings, and formal evenings out? Sadly, many travelers’ thoughts do not stray too far from the clothes and cosmetics content. Whatever your destination, you should pack for wellness and plan for health.

A small first aid kit is certainly recommended for any eventuality. Not enough room in the suitcase? Many of the items are sold in travel size for your packing convenience. Include an over the counter drug for pain or fever such as aspirin or ibuprophen. Add an antihistamine, which works as a decongestant and for motion sickness.

Traveling tends to disrupt the gastric process so consider bringing your favorite medicine for upset stomach. No matter how carefully you try to adhere to the no drinking of water and the trying of new foods, you may find yourself with intense diarrhea. Bring a rehydration formula should you find yourself in such a situation. Also add an antiseptic and antibiotic for cuts and scrapes. Zap those bugs’ sting with calamine lotion. Include bandages with several in varying size. Add a bag of throat lozenges. Scissors or tweezers is a good idea. Thermometer – do not bring one with mercury, they are banned by the airlines. No matter the destination, bring insect repellent, sunscreen and lip balm. A small book on first aid is always helpful. Wrap it all up and put into a small hard case for protection and durability.

Some traveling tips to keep in mind. Choose dry tablets or dry form rather than liquid to avoid spills. As always, check with your doctor as to what to include per your health status. Keep your prescription drugs separate and always pack them in your carry-on and keep them in their original containers.

When flying, keep in mind that the air in the pressurized cabins is extremely dry. Drink plenty of water and avoid caffeine and alcohol. Skip the in-flight meal, which is high in protein and fat. This combination is hard for the body to digest and not a good choice for air travel. Bring your own snacks instead that are high in carbohydrates and low in fat and protein. Avoid large meals and consume small frequent meals instead.

The dreaded travelers’ diarrhea can easily occur and is caused by many factors. The change in diet with unfamiliar bacteria in food and water is a likely suspect. Lack of sleep, change of schedule and the stress that accompanies traveling creates an unstable balance in the system. Prevention is the best method. Drink what you know is safe such as bottled water, not tap water. Do not use ice in beverages – they probably were made with the local water supply. And do not forget the water used when you brush your teeth. Use purified water instead of tap. Only eat meats, poultry, eggs, and seafood that are thoroughly cooked. To avoid contact with unfamiliar bacteria, do not eat raw vegetables or fruits. If you do, choose ones with a peel, such as bananaa, and always wash your hands before eating.

Going to great heights? Be warned that altitude sickness occurs 5,000 feet (1,500 meters) or above. Symptoms of altitude sickness include shortness of breath, headache, nausea and fatigue. Be sure to drink plenty of purified water to avoid dehydration. Avoid alcohol for the same reason, as it is a diuretic. Lighten your meals with the low fat variety, cut down on the salt and increase the carbohydrates. Small frequent meals throughout the day are much better on the system than large fewer meals. Unless prescribed by a doctor, avoid sedatives. Take it easy and try not to stress. Take naps throughout the day. Ascend gradually if you can. It takes 10 days for your body to adjust to changes in altitudes as it takes that long for the body to create new red blood cells.

Pack light? Yes, everyone can pack light. Lighter bags decrease the amount of stress you deal with in keeping up with your stuff and it saves your shoulders and back. Color coordinate your clothes to mix and match. In summer weather, bring one jacket or sweater. In winter climates bring one pair of shorts. Bring clothes that are easy to wash and dry quickly. If you are bringing a bulky jacket, wear it or carry with you to save room in your bags. Pack your toiletries in a container that will last through the trip and pack only what is needed.

At your destination, know your surroundings. Invest in a good local map and learn your way around the area. Consult your hotel concierge about unsavory places in the area – every city has them. Keep your head about you and do not make yourself a target for crime. Stay in well-traveled and well-lit areas. Do not flash your money in public and always be aware of your surroundings.

If you become lost, go inside a store or restaurant to ask directions. It is best not to consult anyone on the street as this marks you as a tourist. Fanny packs also mark you as a tourist. While fanny packs are convenient and better than shoulder purses, a small pouch worn around the neck and worn under clothing is best. This keeps your valuables safe and enables you to blend in with the public.

Do not travel with valuable jewelry or lots of cash. If you do have valuables with you, lock them in the hotel safe. Use credit cards or travelers’ checks for purchases.

Keep your passport safe by locking it in your room safe. Make a photocopy of the identification page and keep the photocopy with you. If you find yourself in an unfortunate situation where your stuff has been lost or stolen, all you have lost is credit cards that you can cancel, travelers’ checks that you can replace and a copy of your passport, not the original.

Try to relax as much as possible. It is better to pace yourself than try to cram everything in a small amount of time. Avoiding stress is easier said than done but it can be done. Remember that you only have a limited amount of time to explore your destination and if you do not get all your sightseeing in, it is not the end of the world. It is much better to leisurely enjoy yourself.

Take time for yourself. If you are tired, make sure you take naps, particularly when traveling to different time zones. It will take your body several days to fully adjust so be sure to allow yourself the time to become acclimated to the area.

Take a bath. Drinking water is not the only method of coping with dehydration. Bathing replenishes the body’s desire for moisture and is a luxurious treat as well. Take the time to enjoy your meals. Do not rush about and eat only as an afterthought. Appreciate the culinary delights of your destination.

Above all, make time for you and pack items suitable for you. Consult your doctor prior to making any travel arrangements and thoroughly discuss what you need to pack based on your health status.

“Why are you running five days in a row?” she demanded when we met. “Why are you doing a hard hill run on this day?”

Chagrined, I mumbled that I didn’t really know why, except that I’d seen some older gentleman run up that hill one day and had decided that I, too, would run up that hill as a regular part of my workouts.

“But where’s your rest day?” she said, shaking her head as she looked at each day on the calendar, most of which were filled with not less than two athletic activities. “When do you recover?”

Again, I had no real answer. I said that I supposed that my rest days from climbing were the days that I did a harder run, and my rest days from running were the days that I only climbed. I didn’t have any day of total rest each week, and I hadn’t had one regularly scheduled in years.

Under the shrewd guidance of my coach, I immediately earned a guilt-free rest day once a week, a day upon which I do not exercise at all. I also had my first real introduction to comprehending the sly demons of overtraining that can sabotage even the most well-intentioned workout schedule. I suspect that like me, many other individual athletes who create their own training schedules often overdo it, lacking the guidance of a coach or a comparable voice of reason to put the restraints on their internal drive to improve.

Ironically, the symptoms of overtraining, instead of encouraging such athletes to put the brakes on their excessive training, can actually goad them into training even more. When driven athletes notice that they are no longer improving or that performance is diminishing, they often interpret this as a sign that they are not training hard enough, rather than recognizing this as a symptom of overtraining. Thus they push themselves harder, driving themselves deeper into an overtrained state. This vicious cycle can only be broken with ample rest – one of the hardest aspects of training for the serious athlete to embrace.

The most obvious evidence that your workouts are taking too much of a toll is a change in your psychological well-being. Mood swings, depression and anxiety are all telltale signs that you are pushing yourself too hard and not allowing for recovery. In addition, psychological distress can result from decreased performance and the perception that normal exercise routines, instead of getting easier and easier, seem harder and harder. If, after several days of rest, routines still seem harder than usual, then it is likely that you are indeed overtrained.

Other easily noted signs of overtraining include sleep problems, notable muscle soreness and stiffness, and a lowered immune response. Numerous physiological indicators can also reveal if you are overtraining, from an increased resting heart rate to a lowered VO2max.

If you exhibit some of the above symptoms, perhaps it’s time to examine your current exercise program and to evaluate yourself for overtraining. A personal trainer or doctor can help you discern whether or not this is the case if you’re not sure. In addition, people close to you can probably help assess some of the above symptoms as well. If you are overtrained, your recovery starts out with rest. Take some time off – now, not tomorrow.

Once an athlete has slid into an overtrained state, the basic diagnosis for recovery is as simple and as difficult as this: the athlete must rest to allow his or her body to recover from the constant stress and breakdown of too much training. This rest period can last from a few days to several weeks, depending on the severity of the overtrained state. A personal trainer can help you assess the quantity of rest you need if you feel that you can’t judge for yourself adequately. One way to measure your recovery is to note a decrease in the symptoms of overtraining listed above. If you’re feeling more upbeat, your sleep is normal, and you feel good after light exercise, chances are that you’re on the road to recovery. But don’t go overdoing it right away!

The key to the prevention of overtraining is learning to listen to your body, regardless of what you’ve planned for a particular workout. If you’re supposed to run 20 miles but your muscles are achy and you feel under-rested, listen up! Go for a shorter run or swap out the run for an easy spin on the bike. You’re not going to achieve anything by blasting your muscles and fatigued body into a state of submission. Postpone the hard run for a day when you’re feeling adequately recovered.

I’ve come to realize that flexibility, along with discipline, is a key to maintaining a well-trained, not overtrained, state. I let my body dictate when I do my harder workouts, listening for those days when I feel ready and rested enough to push myself, and accepting it when, for whatever reason, I’m just not up to completing my planned workout of the day.

Keeping a workout diary is a good way to keep tabs on how you’re feeling from day to day. In the diary, you can note such indicators as muscle soreness, quality of sleep, mental state, and energy levels throughout the day. You can also take note of your resting heart rate every morning before you get out of bed to help you figure out if you’re flirting with becoming overtrained. An increase of 10 percent, or 10 beats per minute, over a period of days is a good indicator that your body needs you to slow down. If you’re having intestinal upset, diarrhea, sore throat or sniffles, these could also indicate a need for a decrease in workout intensity.

Make sure that you reserve at least one day for a total rest each week to allow your body to recover (splurge sometimes and give yourself two). In addition, while some of your training days each week should include high intensity workouts, those should be interspersed with days of more moderate exercise. Variation in your weekly regimen can help alleviate potential overtraining as well, allowing different muscle groups to work at different intensities from week to week.

Another important consideration not to be underestimated is the adequate consumption of calories, pre-, during and post-workout. Undernourished muscles will not be able to perform at peak levels, nor will they be able to recover from hard workouts, which can lead to a chronic state of fatigue and a decline in performance, not to mention moodiness and muscular pain.

Earthquakes strike violently and suddenly, without warning.  After a major earthquake, there’s a good chance that traditional emergency response teams will be too busy to take care of you and your family. You need to PREPARE your home.

Here are some basic important measures that you can take to prepare for an earthquake.

Know what to do when the shaking begins!
Know the safest place in every room of your home. When the shaking starts there should be no confusion, the entire family should know exactly where to go. The best position in each room is under sturdy furniture or against an inside wall where nothing can fall on you. Get low to the ground and hang on! Putting your hands on the floor helps balance with the violent shaking. According to the American Red Cross, teach your children to drop, cover and hold on, once the shaking starts. If you are in bed when the earthquake strikes, stay there and protect your head with a pillow. If you are outside, find a clear spot away from trees, buildings and power lines. Where ever you are when the earthquake hits, make sure you get away from windows that will likely shatter and heavy furniture that could fall on you, like a bookcase. You can eliminate certain hazards in your home by bolting bookcases and china cabinets to wall studs. Your water heater should also be strapped to the wall.

Prepare a disaster supply kit.
Your disaster kit for an earthquake should include:

* Sturdy shoes
* Portable battery operated radio
* Cash
* Emergency canned food
* Standard first aid kit
* Non-electric can opener
* Flashlights and extra batteries
* Bottled water: 2 gallons per person per day
* Make sure everyone knows how to turn off gas and water

Also, develop an emergency communication plan with your family. This is essential if family members are separated during the quake, or tragedy strikes while kids are in school and parents are at work. Develop a plan for reuniting after the disaster, keeping in mind phone lines will likely be down.

Know what to do when the shaking stops
Check yourself for injuries. Prevent further injuries by wearing sturdy shoes, long pants and a long-sleeved shirt. Look for and extinguish small fires. Eliminate fire hazards by turning off the gas, and remember only a professional should turn it back on. Inspect your home for damage and get everyone out if it is unsafe. EXPECT AFTERSHOCKS. Each time you feel one, drop cover and hold on! Although smaller than the main shock, aftershocks cause additional damage and may bring down weakened structures. Aftershocks can occur in the first hours, days, weeks or even months after the quake. Larger earthquakes have more and larger aftershocks. Just remember, the bigger the main shock, the bigger the aftershock.

Reviewing the basics
An earthquake is caused by a sudden slip on a fault. Stresses in the earth’s surface push the sides of the fault together. The friction and stress across the surface of the fault builds up and suddenly slips, releasing energy in waves that travel through the ground causing the shaking that we feel during an earthquake.

Earthquakes occur most frequently west of the Rocky Mountains, although historically the most violent earthquakes have occurred in the central United States. All 50 states and all U.S. territories are vulnerable to earthquakes. Forty-one states or territories are at moderate to high risk. We would all be better prepared for earthquakes if we knew when the next one was coming. However, unlike the predictable storm front, there are no warning signs for earthquakes. The best bet is to be prepared when disaster strikes.

Snakebite

* Remember what the snake looked like so you can describe it to medical help. They will need to know what kind of snakebite the victim received.
* If the victim has been bitten in the arm or leg, keep the limb below the level of the heart to slow down blood flow from the affected area. This will prevent poison from reaching the heart. Remember the more the victim moves the faster the poison spreads through his system so try to keep him quiet and still.
* Get the victim to a hospital immediately.

Watch for sign of shortness of breath, drowsiness or vomiting. If you notice any of these symptoms and you are far away from a hospital, tie a constricting band two inches above the bite. Do not tie the band too tight. You should be able to slip your finger under it. This will help to slow the blood flow away from the bite and help prevent the poison from reaching the heart. For this procedure to work properly the band should be applied 30 minutes after the bite occurred. If the area keeps swelling remove the band and apply it two inches above the swelling.

Bee Sting

* Remove the stinger immediately by scraping with your fingernail or the tip of a pocketknife.
* Clean the affected area with soap and water.
* Apply calamine lotion, first aid spray/cream or made a baking soda mixture by adding a little water to it. This will control swelling.

Always watch for signs of an allergic reaction which include:

* Shortness of breath.
* Headache and cough.
* Slip into unconsciousness.

Minor Insect Bites

* Clean the area.
* Apply first aid cream/spray.
* If the area keeps swelling or drainage occurs, seek medical help immediately.

Choking

* Check inside the mouth to see if you can remove any food, etc.
* If nothing is there, do the Heimlich Maneuver:

1. Stand behind the person wrapping your arms around his waist. One of your hands should be made into a fist.
2. Your fist should be placed against the person’s abdomen above the navel and below the breastbone.
3. Cover your fist with the other hand and press with an upward thrust. Have someone call for medical help while you are doing this.

Broken Bone

If you suspect a person has broken a bone, keep the injured limb as still as possible. Call 911 for help and try to remain calm. Do not give the person anything to drink and remain with them until medical help arrives.

Sprained Ankle

Apply ice immediately to reduce swelling and elevate the ankle while you call for medical help.

Arguments I’ve heard against wearing sunscreen have ranged from complaints about its greasiness and sickeningly sweet scent to claims that it causes breakouts – despite the fact that many modern sunscreens boast non-greasy, unscented formulas that do not clog pores. Some people seem to even have some sort of macho issue about it, like it’s okay for men to burn themselves silly, while others shy away from sunscreen in order to “get a better tan.” Still others say that they never burn – but even so, exposure to the sun can still do plenty of damage. Hopefully over the next few years, such arguments will become obsolete as awareness increases about the dangers of overexposure to the sun’s harmful rays.

The most common cancer in the United States is skin cancer, accounting for about half of all cancer cases in the nation. It is also the most preventable form of cancer – in fact, about 80 percent of all skin cancer cases could be prevented if people followed some simple sun safety guidelines. While the advice to stay out of the sun from 10 a.m. to 4 p.m. (the time period when the sun’s rays are strongest) may be unrealistic for outdoor-activity lovers, there are other ways of protecting yourself that are simple and take little time.

First and foremost on that list is wearing sunscreen with an SPF of 15 or higher every time you head outside, whether it’s sunny or cloudy (clouds do not block all of the sun’s rays). Slather it on, throw on a hat and wear long-sleeved clothing and long pants when you can. By taking these small actions, you can decrease your chances of having to deal with skin cancer during your lifetime.

David Erickson, president of Arvada-based Rocky Mountain Sunscreen, offers the following additional pointers about sunscreen application:

1. Put sunscreen on 30 minutes BEFORE you go outside. That allows sunscreen to set up properly on your skin.

2. The American Cancer Society states to reapply sunscreen every 90 minutes. The first application in the morning is by far the most important.

3. Water reflects 40% of the UV Radiations. Snow reflects 90%.

4. Always choose a broad-spectrum (UVA/UVB) sunscreen.

Erickson also notes that at higher elevations, the incidence of melanoma is greater than the national average, due in part to the fact that for every 1,000 feet of elevation gain, the UV intensity increases from five to seven percent. Along with an active, outdoor-oriented lifestyle, you have a perfect recipe for skin cancer.

Still not convinced? Well, consider that skin cancer can be deadly, and that 8,000 people die annually from melanoma. Add to that the fact that the risk for malignant melanoma (the deadliest form of skin cancer) has increased from 1 in 250 in 2001 to a current risk of 1 in 75, and maybe you’ll start reaching for that tube of sunscreen habitually, just like brushing your teeth.