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3 Tips for a Fun, Safe July Fourth

Duke experts share ways to have fun and stay safe over the holiday weekend

Free Fishing on July 4

From 12:01 a.m. until 11:59 p.m., everyone in North Carolina — resident and non-residents alike — can fish in any public body of water, including coastal waters, without purchasing a fishing license or additional trout fishing privilege.

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There will be plenty of celebration this weekend as faculty and staff join friends and family to mark the Fourth of July, whether it’s lighting a grill, setting off fireworks or taking advantage of special sales.

To help Duke community members prepare for the occasion, Working@Duke has compiled tips to keep employees safe, healthy and happy during this holiday weekend.

 

Eat right 

Even though July 4 is a special occasion, Esther Granville suggests staying closer to a normal diet. 

But that doesn’t mean meat is out of the question. Granville recommends lean cuts of meat, which can easily be tenderized and marinated with favorite sauces. She said to pick pork tenderloin over a pork chop, a New York strip steak over fillet mignon and chicken breast instead of a bone-in option with skin. 

“You should definitely follow the same guidelines for a healthy plate like any other meal, meaning 50 percent should be made up of fruits and vegetables,” said Granville, nutrition program manager for LIVE FOR LIFE, Duke’s employee wellness program.

She suggested using olive oil, soy sauce or Worchester sauce with some fresh herbs and spices as a marinade.

“Grilling vegetables is an easy way to get them in your diet and you can cut up an onion, zucchini or squash and put it directly on the grill,” Granville said.

Calories from alcohol can also add up quick; an average beer includes about 200 calories. Granville suggests drinking responsibly and in moderation and monitoring ingredients “Make a mixed drink with seltzer water and add an extra lime, fresh lemon or fruit to cut down the amount of alcohol,” she said.

Check out these three recipes recommended by Granville for July 4 food and drink.

Stay safe 

Current forecasts peg this weekend’s temperatures to be in the mid to high-90s, which is why Nicole Greeson advises everyone to not just wear sunscreen, but be mindful of hydration, too.

Stick to the standard guide of eight 8-ounce glasses of water through the day, said Greeson, a safety and health specialist with Duke’s Occupational and Environmental Safety Office.

“That also means staying in the shade to help avoid heat cramps and exhaustion,” she said. 

In addition to personal safety, Greeson stressed that use of fireworks is best left to professionals. According to the U.S. Consumer Product Safety Commission, about 11,400 Americans were injured because of fireworks in 2013, with highest risk of injury for children 5 to 14 years old. 

If fireworks are used, legal options in North Carolina include poppers, sparklers, fountains and novelty items that don’t explode, spin, leave the ground or fly through the air.

Save money

No matter your plans for the Fourth of July weekend, here are some ways to save money through PERQS, Duke’s employee discount program:

Find a full list of entertainment and food discounts on the PERQS website.