Healthy Tips August 2017


Topics This Issue:

Back to School Already?!

Doesn’t summer break always go by faster than you think? Like most parents, you’re probably already thinking about all the steps to getting your children school-ready. Don’t forget about well-child checkups, sports physicals andimmunizations.

Beat the Rush!

Your child may be due for a well-child check-up if he or she has not been seen in the past 12 months. Well-child visits to your primary care provider (PCP) are an essential part of keeping your child healthy.These exams include immunization updates and various health and development screenings. You can also schedule a sports physical with us!

Avoid the last-minute rush and make an appointment soon. When you schedule the appointment, let your doctor’s office know if you need immunization and other records for school purposes. If you have a school form to submit, fill out as much of it in advance. This will leave more time for you, your child and your child’s primary care physician to focus on health.

Immunize the Whole Family

Adults also need immunizations to stay healthy and keep children healthy. By being vaccinated, adults help protect people around them, especially infants and people with chronic conditions or weakened immune systems.

At PacMed, our pediatric providers will become your partner in your child’s health. Call us at 1.888.4.PACMED (1.888.472.2633) to schedule your child’s appointment or visit us here. Please verify covered services with your insurance company prior to making an appointment.

Come to a PacMed Back-to-School Event!

Come meet our providers! We love doing these energetic, family-focused events, with snacks and games and fun activities. You also can pick up a well-child immunization card.

Federal Way clinic—Back-to-School Backpack Giveaway,* Aug. 9, 5-8pm

Canyon Park clinic—Back-to-School Event, Aug. 26, 10am-1pm

*While supplies last. 200 backpacks will be given away to first arrivers.

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Summertime and Your Kids

Parents, what fun activities are your kids doing this summer? Staying physically fit is as important as completing their summer reading list! Be sure to mix fun with safety for a successful summer.

Safety first! Avoid injury and promote safety:

  •  Stay hydrated. Always take water with you for outside activities.
  •  Be a smart hiker. Take a rain jacket and warm layers, plus water and snacks. Tell someone exactly where you will hike and when you should be back.
  •  Take care in the sun. Apply sunscreen at least 20 minutes before going outside.
  •  Stretch first. Do some simple stretches to loosen up before walking or hiking.
  •  Protect the head. Ensure kids wear helmets when riding a bike, skateboard, scooter or other toy. Ask an expert to help you properly fit your child’s helmet so that it’s snug, level and comfortable.
  •  Take care in the heat. Be cautious with vigorous outside activities during the midday heat.
  •  Water fun? Keep eyes on the kids. When around water, give children your full attention—kids aren’t safe just because they know how to swim. Even a bucket, fountain or shallow wading pool is a drowning hazard. Drain containers when play is done.
  •  Check pool for safety measures. Choose pools with high fences that lock, lifeguards on duty and safety/rescue equipment nearby.
  •  Wear life jackets. On boats or docks, make sure all children wear a well-fitted life jacket that’s Coast Guard approved.

Now—get those kids moving! Here are some ideas:

  • Run through a sprinkler.
  • Go to a beach and skip rocks, look for small critters in the sand and rocks, or count seagulls.
  • Take a walk along a river. Keep an eye out for fish, insects or other creatures using the water.
  • Fly a kite.
  • Shoot hoops at the local school playground.
  • Play “follow the leader” at a nearby park or through the neighborhood.
  • Learn to hula hoop.
  • Get together with friends and have relay races, keep a beach ball up in the air, do somersaults, roll down a small hill, play tug-o-war, etc.

Active, physical exercise helps children increase self-confidence, boost coordination and build strong muscles and bones—along with a healthy appetite!

Have questions about child safety and health? Our pediatricians can help.

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Foods to Promote Healthy Skin

Now that our sunny days are finally here, it’s important to consider consuming antioxidant-rich foods that have a protective effect for skin. Four nutrients that promote healthy, radiant skin are vitamins A, E and C and omega-3 fats. Here is some useful background, plus tips on how to incorporate foods rich in these nutrients into your daily diet. (Be sure to consult your doctor for advice regarding appropriate doses of these nutrients.)

Vitamin A: This vitamin has an essential role in skin health by decreasing cell damage and helping the healing process of bodily wounds. Low levels of vitamin A can lead to a dry, flaky complexion. The recommended daily allowance (RDA) to consume is 900 mcg for men and 700 mcg for women. Don’t hesitate to increase your intake of sweet potatoes, carrots, spinach, apricots, cantaloupe and other yellow and orange fruits and vegetables.

Vitamin E: This antioxidant nutrient also helps protect against skin damage. Research has shown vitamin E plays an important role in photoprotection, preventing ultraviolet (UV)-induced free-radical damage to skin, as well as having related anti-inflammatory roles in the skin. The RDA for men and women is 15 mg. Try grabbing some sunflower seeds and almonds for your afternoon snack.

Vitamin C: In addition to promoting a strong immune system, this water-soluble vitamin is vital for skin health. Vitamin C has an important role in the synthesis of collagen, a major protein of body tissues that include the skin. Dietary and topical ascorbic acid (a form of vitamin C) have beneficial effects on skin cells, and some studies have shown that vitamin C may also help prevent and treat UV-induced photodamage. The RDA for men is 90 mg and 75 mg for women. Include broccoli, red peppers and green peppers in your favorite dishes, or enjoy oranges, strawberries or kiwi for dessert.

Omega-3 fatty acids: These healthy fats are considered essential fatty acids. They are necessary for human health, but the body can’t make them; you have to get them through food. Research has shown that omega-3 anti-inflammatory properties include a protective effect against sunburn and helping prevent premature aging. One of the symptoms of omega-3 deficiency includes dry skin. An adequate intake (AI) for men and women is about 1 g daily. Try sardines, tuna or salmon for a quick and delicious dinner tonight.

Kathleen Bradley, RD, CD, is a registered dietitian at our Canyon Park, First Hill and Northgate clinics. Learn more about our dietitian services at PacMed, or call 206.505.1300 for an appointment.

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Grilled Fruit and Balsamic Kabobs

Older kids can help you put fruit on skewers. Adults and kids alike will love the tart-sweet balsamic glaze. You’ll need eight or more 9-12-inch skewers.

Serves 4. Serving size 2 skewers. Prep time 30 minutes; cook time 10 minutes.


2 cups pineapple chunks

2 cups watermelon chunks

2 bananas, peeled and cut into large chunks

16-ounce package strawberries (stems discarded)

2 tablespoons balsamic vinegar

2 teaspoons honey

1 tablespoon canola oil


1. If your skewers are wood, soak them in water for at least 30 minutes.

2. Heat grill to medium-high heat.

3. Poke fruit onto the skewers. Try to fit 2 pieces of each kind of fruit on each skewer. Place onto a platter or a baking sheet.

4. In a small bowl, mix vinegar, honey and oil. Whisk together. Brush balsamic-honey mixture on fruit with a basting brush.

5. Place fruit kabobs on grill. Turning a two or three times and baste with remaining balsamic-honey mixture. Cook until fruit is caramelized about 8 to 10 minutes. Serve!

Recipe copyright © 2016 American Heart Association.

Nutrition Information per Serving (two 9-inch skewers)

Calories: 199, Total Fat 4.1g, Saturated Fat 0.3g, Cholesterol 0mg, Sodium: 5.2mg, Total Carbohydrate: 43.1g, Fiber 5.3g, Sugar: 29.9g, Protein: 2.4g

More recipes online! Go to

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LWA Updates

To help your organization stay on track with health this summer, the Living Well Alliance is introducing two new classes! Our on-site classes are convenient and led by health professionals.

NEW CLASS: An in-depth look at sugar. In this class, we help your employees wade through all the hype to learn the truth about this molecule and what it does to their health. Participants will learn why humans evolved to crave sugar, the consequences of eating too much and how to read food labels to learn your sugar limit. Employees will leave with suggestions on how to reduce sugar intake and cravings. Is a sugar detox in your future?

NEW CLASS: Making successful behavioral changes. This class is an excellent companion to the nutrition counseling program the Living Well Alliance started in June. Many of us know what we need to change, but turning that knowledge into action is tricky. Class participants will discuss theories that evaluate approaches to change, learn effective methods for successfully changing lifelong habits and finally evaluate their own readiness to change while creating an individualized plan.

Still need a push in the right direction? Living Well Alliance can help! Sign up for individual nutrition counseling with a registered dietitian today. Read our flyer.

The Living Well Alliance is run by Pacific Medical Centers. Call us today at 1.206.621.4419 for more information or email .(JavaScript must be enabled to view this email address).

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