This is the 50th Edition of the Smola Consulting Positive Pulse newsletter! The Smola Team takes great pride in putting together health and wellness information each month to support your continued learning, curiosity and growth in well-being. Thank you for visiting the Positive Pulse and for trusting Smola Consulting to share valuable well-being resources and information. We promise to continue providing materials meant to enhance quality of life, not only in the workplace, but where ever your journey leads you.

June is National Safety month and with the weather heating up we've put together a complete guide for summer safety and included an extra special "50 Promises" worksheet to commemorate our 50th newsletter!

We hope you have a great summer!

Riding a bike is a terrific way to get exercise, see the sights and reduce your carbon footprint. However, bicyclists face danger when sharing the road with vehicles. Below are some ways to keep yourself safe when biking:

Check Your Equipment -Always inspect your bike prior to riding

• The seat should be adjusted to the proper height and locked in place
• Check that the tires are inflated properly
• Make sure the bike is equipped with reflectors on the rear, front, pedals and spokes

Be Seen - Make sure drivers can see you

• Wear neon, fluorescent or other bright clothing
• If you ride at night, wear reflective clothing and use flashing lights

Wear a Helmet - Helmets should be worn on every bike ride no matter the length of the ride. Be sure the helmet is certified by the Consumer Product Safety Commission

Follow These Rules of the Road

• Get acquainted with traffic laws; bicyclists must follow the same rules as motorists
• Ride single-file with the direction of traffic
• Remain alert, keep your head up and look around; watch for opening car doors and other hazards
• Use hand signals when turning and use extra care at intersections

As warmer weather approaches, the need to cool down will attract people to the water. Whether you are in a pool, lake, ocean or any other body of water, keep yourself and your loved ones safe by following these tips from the National Safety Council (NSC):

• Never swim alone
• Learn CPR and rescue techniques
• Make sure the body of water matches your skill level. For example, swimming in a pool is different than swimming in a lake or river, where more strength is needed to handle currents
• If you do get caught in a current, don't try to fight it; stay calm and float with it, or swim parallel to the shore until you can swim free
• Swim in areas supervised by a lifeguard
• Don't dive in unfamiliar areas
• Wear a life jacket when on a boat, jet ski, canoe or while participating in other water based activities

Life Jackets Are Essential

National Safe Boating Council promotes boating safety by encouraging boaters to wear life jackets any time they are on a boat, motorized or non-motorized. Even good swimmers need life jackets because when people fall off a boat, they may become disoriented, injured or unconscious. Life jackets can keep victims’ heads above water so they can breathe and be rescued more easily. Every child should wear a life jacket at all times when boating.

Choose the right life jacket for the activities you will be doing. Double check to make sure the life jackets are U.S. Coast Guard approved and fit correctly:

• Make sure the jacket is a proper fit for your size and weight
• Make sure the jacket is properly fastened
• Hold your arms straight up over your head, ask a friend to grasp the tops of the arm openings and gently pull up; make sure there is no excess room above the openings and that the jacket does not ride up over your chin or face

Safety Tips for Water Skiers, Tubers and Wakeboarders

Skiing, tubing and wakeboarding are popular water sports, but they also can be dangerous with participants traveling at high speeds. Remember to take the following steps to minimize the risks:

• Learn how to get up out of the water and how to safely use the tow rope
• Always have a spotter in the boat, and go over basic hand signals
• Make certain the towline is not caught in the propeller or wrapped around you prior to beginning
• Wait for the propeller to stop before getting back on the boat
• Enjoy these activities during daylight hours only

Heat Exhaustion is when the body loses excessive water and salt, usually due to sweating. Signs and symptoms include:

• Sweating
• Muscle cramps
• Fatigue, weakness or exhaustion
• Headache, dizziness or fainting
• Nausea or vomiting
• Rapid heart rate

Heat Stroke signs include:

• Body temperature above 103 degrees
• Skin that is flushed, dry and hot to the touch; sweating has usually stopped
• Rapid breathing
• Headache, dizziness, confusion or other signs of altered mental status
• Irrational or belligerent behavior
• Convulsions or unresponsiveness

If you notice someone who is showing signs of a heat stroke, immediately take action by:

• Calling 911
• Moving the individual to a cool place
• Immediately cooling the individual, preferably by immersing up to the neck in cold water
• If immersion in cold water is not possible, place the individual in a cold shower or move to a cool area and cover as much of the body as possible with cold, wet towels
• Keep cooling until body temperature drops to 101 degrees
• Monitor the individual's breathing and be ready to give CPR if needed

DO NOT:

• Force the victim to drink liquids
• Apply rubbing alcohol to the skin
• Allow victims to take pain relievers or salt tablets

To commemorate our 50th newsletter we created this list of 50 Promises for you to print and post at your work space, on your refrigerator or in shared spaces at the worksite. Use this list for "daily reminders" or "to-do's" to reinforce happy and healthy habits and hobbies.

In creating our list of 50 promises we kept with our 2021 theme of building resilience, connecting to purpose, and self-care strategies related to mindfulness, and positive psychology. We hope they are helpful for you!

INGREDIENTS

Per quesadilla

• 1 whole-grain flour tortilla (about 8″ diameter)
• ½ cup freshly grated cheddar cheese
• ¼ cup cooked black beans or pinto beans, rinsed and drained
• 1 tablespoon chopped red bell pepper or jarred roasted bell pepper or a few thinly sliced cherry tomatoes
• 1 tablespoon chopped red onion or green onion
• 1 tablespoon chopped pickled jalapeño (if you like heat)
• 1 teaspoon avocado oil, melted butter or extra-virgin olive oil, for brushing
• Any of the following, for serving: Salsa, pico de gallo, guacamole or strips of avocado, sour cream, hot sauce or fresh chopped cilantro

INSTRUCTIONS

1. Heat a medium skillet over medium heat. Warm your tortilla for about 30 seconds, flipping halfway. Flip once more, then sprinkle one-half of the tortilla with about half of the cheese. Cover the cheese evenly with the remaining fillings: beans, bell pepper, onion and jalapeño (if using).
2. Sprinkle the remaining cheese over the fillings, and fold over the empty side of the tortilla to enclose the fillings. Quickly brush the top of the quesadilla with a light coating of oil, then carefully flip it with a spatula.
3. Let the quesadilla cook until golden and crispy on the bottom, about 1 to 2 minutes, reducing the heat if necessary to prevent burning the tortilla. Brush the top with a light coating of oil, then flip it and cook until the second side is golden and crispy.
4. Immediately remove the skillet from the heat and transfer the quesadilla to a cutting board. Let it cool for a minute to give the cheese time to set, then use a chef’s knife to slice it into 3 pieces. Serve promptly, with any sauces or garnishes that you’d like.

Email: ginther@smolaconsulting.com
Website: www.smolaconsulting.com
Location: 1 South Washington Street, Rochester, NY, USA
Phone: 5857774080