Bring in the summer by being safe at the beach

Hello Everyone,        It's that time of the year again! Dust off your beach gear and get ready to head to the beach!  In this newsletter I will go over a few tips to keep you safe at the beach.     With much Luv, Kristin Epley Gardner

Visibility

"Oh mom, do I really have to wear this?"   Visibility is key when at the beach. Consider putting your child in a brightly colored rash guard so that you and the lifeguard can spot your child from a distance.  Colors that stand out are red, yellow, orange, hot pink. Colors that will blend into the background are tan, white, black, blue.   Also, if you plan on putting your child into a wetsuit, put abrightly colored rash guard over the wet suit to maintain visibility.  Visibility for you and your children should also include your umbrella or shade tent. Choose a brightly colored umbrella so that if your child is playing in or at the water's edge, they can easily spot what I like to call "Shade base."

Get to know the Conditions

Before you leave the house to go and play in the sun and/or head for the beach, take a moment to check out the conditions of the day. Do this right before or right after you put on that base layer of sunblock on the kids and yourself. Conditions to know include weather report, storm warnings, important beach information. surf report, water quality, and water temperature. Weather reports including warnings  http://www.noaa.gov  Beach report card http://brc.healthebay.org Water quality  http://ph.lacounty.gov Surf report http://www.surfline.com http://www.swellinfo.com http://magicseaweed.com  Water temperature http://www.nodc.noaa.gov/dsdt/cwtg/spac_tmap.html

Meet your Lifeguard

Plan on setting up your "shade base" close to the lifeguard tower. After you get your base set up, take a walk over to the lifeguard with your children.  Let your children know who the lifeguard is and that he/she is at the beach to keep you safe.  Ask the lifeguard before you go into the water about the conditions up on the board and anything you should know about the water that day (such as if there are any rip currents, sand bars, strong undertows, the direction of the current, etc).

Sun Protection

During the summer months it seems most people enjoy being outside in the sun between 10am-4pm, which is actually the suggested time frame to stay out of the sun.   Pre-sunscreen your children head to toe  15-minutes prior to leaving the house apply sunscreen all over.  I suggest doing it in the buff to get good coverage and use lotion verses a spray. Make sure to reapply sunscreen at least every two hours when out and about.  Note: See next section for sunscreen specifics.   Pick sun protective clothing.  Skin-care experts believe clothing shields skin more effectively from UV light than sunscreen. Two key reasons for this are: 1) many of us often apply sunscreen lotions too thinly, giving our skin less protection than the sunscreen's available SPF rating, and 2) we neglect to reapply it. Wear a hat  Wear a hat that preferably has a large brim or bill, so you get some shade for your eyes. Also, a hat with sides and a back flap to protect the neck and ears along with a bill is perfect for really sun sensitive people.     Wear sunglasses Make sure they protect from UV light. If at the beach or near water, polarized glasses will cut down on glare, which will make keeping your little one in your sights easier      Bring the Shade with you A large umbrella or tent is great for your "Shade Base." It is important to incorporate breaks into your day from direct sun exposure, particularly around lunch time, when the sun is highest in the sky.     Drink plenty of water Make sure that you bring an adequate amount of water, so that you and your children can make it a point to hydrate often. All your fun in the sun can cause dehydration and/or lead to heat stroke.       FDA information on Sun Safety http://www.fda.gov/ForConsumers/ConsumerUpdates/ucm049090.htm    EPA Sun Wise resources http://www2.epa.gov/sunwise

Sunscreen

Thank you to everyone who emailed me regarding sunscreen.  The most common sunscreens mentioned were ones that contained a high amount zinc oxide.  Most of you mentioned sticks are great and to stay away from spray sun blocks because they are harmful if inhaled. Your top durability brands  Badger, Blue Lizard, Water Babies Your top sensitive skin brands Neutrogena and California Baby If you don't already know about the Environmental Working Group. Here are two articles about sun and sunscreen: http://www.ewg.org/enviroblog/2011/05/here-comes-sun-what-now http://www.ewg.org/enviroblog/2009/08/sunscreen-series-does-sunscreen-use-prevent-skin-cancer  To see the sunscreens they recommend or the grade that your personal sunscreen received click here: http://www.ewg.org/2013sunscreen/

Be a Role Model

By now your kids are in swimming lessons and on their way to becoming water safe. As a parent it is imperative to be a safe swimmer as well.  It is never too late to learn how to swim.   Along with teaching children, I do teach adults how to swim. While your child is in daycare or with adult supervision (like a play date), take the opportunity to brush up on your water skills. Get over your own fear of the water and take the plunge with your children towards safety.  Once you and your children are water safe, reward your joint efforts by taking a trip to Lego Land or Six Flags, rent a canoe or kayak. Make the most of your new found love of the water.

Swimming Lessons and the Cost Conundrum

Swimming lessons and the cost conundrum
By now we all know swimming is a life skill. But making the commitment to quality swimming lessons for your children can quickly add up. The biggest questions that I am asked are: 1. How long will it take my child to swim? 2. How many times a week should my child have a swimming lesson?

How long will it take my child to swim?

Becoming a safe swimmer depends on a number of variables:  The goals of the parent The age of your child His or her willingness to learn How often they engage in formal swimming lessons How often they have "free pool play."  Swimming lessons should be consistent until the child is a confident safe swimmer who knows his or her own boundaries, understanding when to swim, breath, and rest over an extended distance, as well as being comfortable in any depth of water.

How many lessons should you do a week?

Of course, more lessons are better for faster results. Less time between lessons helps reduce potential anxiety that can build up, as well as keep muscle memory intact.  But what is more important is consistency.    When budgeting, it is important to think year long or with as little breaks as possible. Swimming lessons taken year round keep building on this life skill and will maintain proper efficient swimming form, which is key to being a confident, safe swimmer.

How to see the results for your budget
When looking at your budget aim for an "in the water" goal of 2-4 times a week for the first month or two. After the initial two months, evaluate your situation and make changes according to your child's skill level. Make sure to factor in lesson cost, community pool play costs, driving costs, parking costs, supply costs such as swim diapers, goggles, sun block, and bathing suits.

"In the water" budgeting options

If you can only budget for one lesson a week, then add 1-3 days per week of "family fun time" at your local community pool. Community pools offer low rates to swim.  Going to the pool with your child shows him or her that the pool is a source of fun and helps to build a wonderful life long water bond. It opens up the opportunity for your children to explore the water with the safety of family and most importantly, it allows them to practice.  Learning any new skill is about practice.  Spending time in a pool as a family can also make the swim instructor's job easier as your child has more time to learn how to enjoy the water. This should equate to savings in your wallet. By increasing your child's exposure to the water, you will accelerate their learning.

Making swimming part of your everyday

Turn as many opportunities as you can into how swimming and swimming lessons are fun. In the tub practice exploring the water for treasures, back floating, even kicking!At the table blow bubbles into a glass of milk. Dress up your child's favorite toy with swim gear and create a swimming adventure.Go to the beach and watch the surfers and boogies boarders. Rent Finding Nemo, The Little Mermaid, and Lilo and Stitch. There are endless opportunities to make swimming part of your everyday life.

Unintentional Drowning

Unintentional Drowning   Children ages 1 to 4 have the highest drowning rates. In 2009, among children 1 to 4 years old who died from an unintentional injury, more than 30% died from drowning.  Drowning is responsible for more deaths among children 1-4 than any other cause except congenital anomalies (birth defects).  Among those 1-14, fatal drowning remains the second-leading cause of unintentional injury-related death behind motor vehicle crashes.     The main factors that affect drowning risk are lack of swimming ability, lack of barriers to prevent unsupervised water access, lack of close supervision while swimming, location, failure to wear life jackets, alcohol use, and seizure disorder.  All facts are from the CDC website. Click the links below for more information     Center for Disease Control and Prevention

Sarah Peterson's Recipe of the Month

Sarah Peterson's Recipe of the Month

Celebrating Spring Salad This salad is my ode of appreciation to the many wonderful farm boxes I received while living in California.  I was introduced to lots of vegetable that I wouldn't have normally bought and got such a constant supply of them that I was always trying to think of new ways to incorporate more vegetables into the meal.  One spring day I received a box full of especially beautiful baby lettuces - Little Gems - along with a bundle of fresh sugar snap peas and French radishes and this salad was born.   The fresh juicy crunch of these beautiful veggies will wake you right up to the spirit of springtime.   This is best when they are super fresh. 2-4 bunches of Little Gems lettuce, depending on the size of the heads, washed 1 bunch French radishes, or any radish that is available, very thinly sliced About three handfuls of sugar snap peas, strings removed and sliced into ¼ rounds 3 oz. crumbled blue cheese Vinaigrette: ½  extra virgin olive oil 3 Tablespoons champagne or red wine vinegar Juice of half a lemon Sea salt Squeeze of honey, optional One garlic clove, smashed, optional A link to Sarah's blog  A Hundred Ways

Finding the Right Swimming Classes for your Family

Which Swimming class is right for us?
Swimming is a life skill. So how do you wade through your options and which is right for you? It is important to do your research, ask lots of questions and if the fit isn't right, find another option. There are other options out there for you. This newsletter has my tips to finding quality swimming lessons outside of Kristin Epley Active Care.

To group or not to group?

If your child is 24 months and under, parent and me groups are the best way to positivity introduce your little one to the joys of water, along with the beginning foundation of safety.  If your child has no water anxiety, can focus in a group setting, and implement instruction well, a group or semi-private setting is for you.  If your child has a lot of water anxiety, gets distracted easily,or has special needs, the semi-private or private lesson setting is for you.

Finding the right swim company

Quality is a huge factor when you are going to make a commitment to  swimming lessons. Here are a few suggestions.  Steer clear of  companies with high staff turnover rates.    Many companies are quick to hire staff and send them out with little to no company training. Although these companies have affordable rates, they might not be committed to the success of your child in comparison to a small company with one or two coaches.  Look for a company that has a handful of coaches. Check to see if they have a bio. Ask how long the current coaches have been coaching with the company. This will speak miles about the company and how they treat their staff.  Make sure that the same instructor will instruct your child for every lesson.   This will ensure that you get consistency and progress.  Many companies will argue that every coach is trained the same way and can recognize where a child is at to progress, but I think this is incorrect.  Every child is massively different and many can "put on the show" to not do the work or have considerable anxiety and fear issues.  Instructors need to have an understanding of how your child learns and communicates, so they can achieve swimming success at the fastest rate. It will also be the most cost effective. Beware of the companies that rely on the heavy use of  swimming devices  Swimming devices are flippers, personal floatation aids, kick boards, and noodles. Heavy use of these items gives the child and parents a false sense of progress and security. This, in my opinion works completely against safe swimming.  It is better if a swim school tells you. "I don't use any devises." or  "Attimes I use a kick board or a noodle." You want the answer for any swim devices to be sparingly.  If used correctly and sparingly, swim devices can properly aid your child's progress.   But many schools lean on these devices to show faster progress. I have worked at a school in my past that has told me, "Put the big flippers on the child so the mom will be impressed with her son's progress." Again, in my experience, this gives a false sense of progress and can lead to a child and parent making poor water safety choices due to false security.     Look for a company that focuses on back swimming  The younger your child the more imperative this is. Children can breath on their back and are safe on their backs.  A two year old still has a very large head in proportion to their body. To lift their head to breath can leave the child stuck in a vertical position.  If taught to float and roll on their back, they will be able to rest and take in as much oxygen as they need.

Interview your Potential Company

How long are your lessons?  How many children are part of the lesson? Will my child get instruction from the same instructor?How long have your instructors been with your company?What are your goals for my child? Hoften do you practice back floating? What do you consider to be pool safe? How do you achieve pool safety?  How often do you practice back floating?  Do you use swimming devices and which ones? How much of the lesson will use swimming devices? How long is it going to take my child to swim? What if my child has water anxiety? What are the steps you take with a child that has anxiety? How do you teach a child with special needs?

Other swim companies I suggest

One with the Water-  One with the Water®, a 501(c)(3) non-profit organization is the best swim school in Los Angeles because we can teach anyone to swim.  Typical swim teams & instructors use a one-size-fits-all approach that doesn't always   work for children with unique physical, cognitive, or visual challenges.    Our lessons focus on safety, fun, & improved abilities. We introduce all    kids to a swim team atmosphere to prepare for more advanced team swimming.   Coach Kenneth is a certified coach (Disability Level 3 & Masters Level 2)  with the American Swim Coaches Association. He has completed training sessions on working with kids with Autism and special needs.  Got Bubbles- Brian Lasky, For the past 22 years, has successfully taught thousands of students from 18 months to 70 years old the life skill of swimming. He provides a straight forward, no-nonsense approach that time and time again provides a 100% success ratio, regardless of age.   He uses a method that has been perfected by his mentor, Tom Bradbury.  Since 1957, Tom has taught over 87,000 students around the world the life skill of swimming.

April is Autism Awareness Month

It's Autism Awareness Month Autism prevalence is estimated at 1 in 88 births.  Autism is the fastest-growing serious developmental disability in the U.S. 1 percent of the population of children in the U.S. ages 3-17 have an autism spectrum disorder. There is no known single cause for autism, but it is generally accepted that it is caused by abnormalities in brain structure or function. Brain scans show differences in the shape and structure of the brain in children with autism versus neuro-typical children. Researchers are investigating a number of theories, including the link between heredity, genetics and medical problems. In many families, there appears to be a pattern of autism or related disabilities, further supporting a genetic basis to the disorder. While no one gene has been identified as causing autism, researchers are searching for irregular segments of genetic code that children with autism may have inherited. It also appears that some children are born with a susceptibility to autism, but researchers have not yet identified a single "trigger" that causes autism to develop. (Facts from www.autism-society.com) "When I met Sam, we established a remarkable bond through Yoga.  His favorite poses are cat, cow, snake, and triangle.  We practice Yoga together twice a week and share this common enjoyment with each other.  Sam is an amazing 9 year-old who has autism. Yoga offers the means to create a positive and enjoyable connection, which is incredibly important to a child like Sam.  It is so rewarding to know that I can make a difference in the lives of children. "        -Kristin Epley Gardner When I set out on my path of Active Care, my goal was to be able to reach every child. My goals sit stand. Every year, I take a class or training that will give me the ability to peel back one more layer of a child's world, becoming closer to understanding the core of connection.  It is important to me to support our community. Autism hits our community silently. Many families with children on the spectrum have trouble reaching out for help or don't know how to find quality resources. Last year, I hosted my first fundraiser in attempts to help my local community create meaningful connections. Thank you to everyone who helped me achieve this.  This year, I am sending out a newsletter to showcase four companies that offer quality services for children with special needs.    Occupational Therapy & Autism Occupational therapy is a health related profession that focuses on helping people to perform meaningful and purposeful activities and achieve independence in different areas of their lives.People generally think that occupational therapy is only for adults; kids, after all, do not have jobs. But children do have "jobs"!  Their occupation is playing and learning, and occupational therapists can evaluate a child's skills for playing, school performance, and daily activities and compare them with what is developmentally appropriate for that age group.  Children with autism spectrum disorders often need help with skills needed in school and daily living. Occupational therapy services for individuals with an autism start with an evaluation then an intervention program is created and implemented.   It is essential during this process to collaborate with the child's family, caregivers, teachers, and other professional team members to understand and support the daily life experiences of the individual occupational therapy is one tool in the toolbox of autism treatments that can add to a child's independence and success. In occupational therapy sessions children often look like they are simply "playing", which is exactly what the children who are participating think they are doing.  As therapists, we have a variety of tricks to our trade that allow us to tap into a child's interests to provide challenging therapeutic activities aimed at improving areas of weakness.  This may be through organized sensory play, creating obstacle courses, or incorporating yoga.  OT's specialize in creating fun and novel opportunities for children to master their goals and achieve greater independence in home, school and within their communities. Occupational therapy can be beneficial in helping children with autistic spectrum disorders with some of these challenges: Sensory problems such as hypersensitivity to noise, textures, being too close to others, visual input, or movement Difficulty attending to tasks and social interactions because the child is seeking sensory input (i.e. always on-the-go, excessively touching others) Handwriting difficulties Using scissors and other classroom manipulatives Getting dressed Feeding themselves Generalized motor coordination Playing and socializing with peers  http://www.kidzoccupationaltherapy.com/    Children with Special Needs Love Our Swim Lessons & Aquatic Therapy We are the best swim school in Los Angeles because we can teach ANYONE to swim. Typical swim teams & instructors use a one-size-fits-all approach that doesn't always work for children with unique physical, cognitive, or visual challenges. Our skilled staff of professional collegiate & Olympic swimmers - certified in teaching for Special Needs - adapt their lessons for individuals & small groups of children with a wide variety of Special Needs. We are equipped to teach children with: ADD, ADHD, Anxiety Autism Spectrum Down and CHARGE syndrome Sensory integration issues Auditory processing disorders Amputation Cerebral Palsy Spina Bifida Spinal cord injury Obesity Other disabilities Swimming with Autism: Using Constant Time Delay to Teach Swimming to Children and Adults on the Autism Spectrum. Click here to read this article. It's Easy to Get Started Register: Call +1.323.364.Swim (7946) or online at OneWithTheWater.org Lesson Locations: various local community centers or in your own private pool Scholarships: available for students in need of financial assistance

Contact Kristin Epley info@kristinepleyactivecare.com 858-352-8778 "Instruction ends in the school-room, but education ends only with life." - Frederick W. Robertson

March is National Nutrition Month

National Nutrition Month

"National Nutrition Month® is a nutrition education and information campaign created annually in March by the Academy of Nutrition and Dietetics. The campaign focuses attention on the importance of making informed food choices and developing sound eating and physical activity habits. This year is the 40th anniversary of National Nutrition Month®."  Here is my personal tip to making an informed food choice. Please take it with a grain of salt. ALWAYS read the food label. Recently, I bought a bag of frozen peaches and a bag of frozen raspberries. I didn't bother to look at the label because I was buying fruit. Well, when I tasted the fruit, I could tell instantly it was different. Then I looked at the food label..... The raspberries- Raspberries and sugar. The peaches- peaches, malic acid, ascorbic and citric acid (to promote color retention), and natural flavors...  Isn't a peach natural enough? Foods with more than one ingredient must have an ingredient list on the label. Ingredients are listed in descending order by weight. The top three ingredients are mainly what you are eating. What to look out for;   Listing of different kinds of sugars, or wording them differently so they can be separated. Whether the ingredient is high fructose corn syrup, sugar, cane sugar, cane syrup, agave nectar, honey, molasses, etc... these are all sugars. If there are multiples, then sugar needs to be in the top three ingredients. This is what you are eating or feeding your children, no matter how natural or unnatural, high glycemic or low glycemic, it is still sugar.   Whole wheat does not mean whole grain. Look at the label to make sure it says whole grain. If it doesn't say 100% whole grain, then it is most likely processed whole wheat flour, which means that it has been striped of a lot of it's nutritious benefits and it's really no better then a white flour product.  If you cannot read it, then make sure you know what it is and why it is used. Most companies add preservatives to lower cost and extend shelf life. Try your best to understand what the strange ingredient is in the product. Look for the same type of product with least of these ingredients in them.   Beware the fat free, sugar free, calorie free... etc. Many times sugars, sugar substitutes, and unnatural fillers are added as favor replacement. Many of these are also bad for your health. So as above, if you don't like what you see in the top three, if you cannot understand the ingredient list, look for another product that you can understand or eat less of the "un-free" product.  Make sure you understand the serving size. That bottle of tea, has 2.5 servings in it. That 2.5 goes for the calories and the daily percentages. This is important not only for sugary ice teas, but for salty or oily foods. Calories and percentages count to your wellbeing. Make sure you are filling your body with the right calories and percentages