General Health Articles

Summertime and Sunscreen Use

Swimming, picnics, green grass and lemonade-summer has officially arrived! The season of fun and sun is upon us. However, it's essential to also recognize the hazards associated with our favorite season. Sunscreen use is critical. If not protected, long and lazy sun-drenched days can quickly turn to uncomfortable burning, cracking, peeling or worse. Here are a few tips on sunscreen use that can help keep you and your family happy and protected this season.

When should I use sunscreen? The American Academy of Dermatology recommends that, regardless of skin type, sunscreen that protects against UVA and UVB rays is water resistant and yields a Sun Protection Factor (SPF) of at least 15 should be used year round. Sunscreen should be applied every day to exposed skin, regardless of if you're in the sun or not. And don't let the clouds fool you either, up to 80 percent of the sun's ultraviolet rays can pass through the clouds. Alternately, sand reflects 25 percent of the sun's rays and snow reflects 80 percent of the sun's rays.

What are UVA and UVB rays? Two types of harmful rays are found in sunlight- ultraviolet A rays and ultraviolet B rays. UVA rays penetrate deeper into your skin and are known to lead to signs of premature aging of the skin causing wrinkling and age spots. UVA rays can also pass through window glass. Alternately, UVB rays cause sunburn and are blocked by standard window glass. However, excessive exposure to both UVA and UVB rays can lead to the development of skin cancer.

What is SPF? SPF stands for Sun Protection Factor. Sunscreens are rated by the strength of their SPF. The SPF numbers found on sunscreen can range from 2 to 50. This number refers to the product's ability to deflect the sun's burning and harmful rays.

According to the AAD the SPF ranking is calculated by comparing the amount of time needed to produce sunburn on sunscreen-protected skin to the amount of time needed to cause sunburn on unprotected skin. For example, if a sunscreen is rated SPF 2 and a person who would normally turn red after ten minutes of exposure in the sun uses it; it would take twenty minutes of exposure for the skin to turn red. A sunscreen with an SPF of 15 would allow that person to multiply that initial burning time by 15, which means it would take 15 times longer to burn, or 150 minutes. Even with this protection, sunscreen rubs off with normal wear, so it needs to be reapplied at least every two hours.

How much and how often should sunscreen be applied? Apply sunscreen 15-30 minutes before going outdoors and make sure to smear generous amounts to all exposed areas, paying specific attention to your face, ears, hands and arms. And don't forget your lips! Put on lip balm that includes sunscreen with an SPF of 15 or higher. A good rule of thumb is one ounce (equal to about one shots glass) is needed to adequately cover the exposed areas of the body. Reapply sunscreen every two hour, after swimming or sweating profusely. Water resistant sunscreens even lose their effectiveness after 40 minutes in the pool so it's important to remember to reapply. Sunscreen rubs off as well, so if you towel-dried at some point, you'll need to reapply afterward.

Other Easy Ways to Protect Yourself from the Sun

Wear protective clothing-Wear long-sleeved shirts, pants, a wide-brimmed hat and sunglasses when possible. Seek shade-Don't set up camp right in the sun, try the shade. And remember that the sun's rays are strongest between 10 a.m. and 4 p.m. If your shadow is shorter than you are, seek shade. Protect children-Play in the shade, wear protective clothing, and always apply sunscreen. Avoid tanning beds-Ultraviolet light from the sun and tanning beds can cause skin cancer, wrinkling and premature aging. If you prefer a bronzed look try using a sunless self-tanning product, but continue to use sunscreen with it. Regularly assess yourself-Take notice of anything changing, growing, or bleeding on your skin. If you see anything visit your doctor or dermatologist. Skin cancer is very treatable when caught early.

More than 1 million cases of skin cancer are diagnosed in the United States every year. With just a little bit of knowledge and preparation, your summer can be care-free, burn-free and cancer-free.

In the News: Self-Care Tips for December – Part I

The month of December is notoriously known for being the busiest month for most people. Because of all the hustle and bustle, many people find themselves feeling overwhelmed. Here we offer you some tips for making the month of December a little less overwhelming.

Keep a gratitude journal. Include things that you are grateful for as well as things you accomplished each day. This will help you to remain grateful and positive.

Make a new holiday recipe. Trying a new recipe will challenge you and keep your mind active. You might even find a new holiday treat.

Get creative by writing and/or crafting. Creative expression and overall well-being are linked. These activities help you express yourself through art and keep your creativity flowing.

Think of something that you want to improve. Maybe you want to practice a foreign language or pick the guitar back up, whatever it is challenge yourself and you will find that through success you will be rewarded. 

Show love to someone. Reach out to an old friend or family member. Go out of your way to make someone feel special. Even a simple thank you card can be very meaningful. 

Write about a fun memory that you have had. If you are feeling in a funk, remembering a good time can sometimes help you get back into the happy mindset. 

At least for one day, take a break from your phone. Stay away from social media and the news. Spend more time getting to know yourself during this holiday season.

Continued in Part II…

Eating Healthy Spotlight on: Turkey

It’s that time again for Thanksgiving and while Americans eat it nearly every year to celebrate Thanksgiving, how much do you know about turkey?

• Turkey is very low in fat and high in protein. It is also a good source of iron, zinc, phosphorus, potassium, and B vitamins. 
• The fat and calorie amounts vary because white meat has fewer calories and less fat than dark meat and skin.
• Turkey is also naturally low in sodium. It typically contains less than 25 milligrams (mg) of sodium per ounce on average.

Recipe: Turkey Chili

• 2 cups chopped onion
• 4 garlic cloves, chopped fine
• 1 cup chopped green pepper
• ¼ cup olive oil
• 2 (35 oz.) cans stewed tomatoes, crushed
• 2 (15 oz.) cans kidney beans, drained
• 2 tablespoons tomato paste
• ¾ cup chicken or turkey stock
• 2 tablespoons chili powder
• 1 tablespoon ground cumin
• 1 tablespoon dried hot red pepper flakes
• 1 teaspoon dried oregano
• 1 tablespoon salt, plus more if desired to taste
• ½ teaspoon black pepper
• 3 to 4 cups shredded, cooked turkey meat
• Sugar
• Shredded cheddar cheese, chopped red onion, sour cream for optional garnishes

In a large, 8-quart thick bottom pot, cook the onion and green pepper over medium heat, stirring until golden, about 5 minutes.  Add the garlic, chili powder, cumin, and red pepper flakes, and cook, stirring, for a minute or two more.  Add a bit more olive oil if needed.  Add tomatoes, tomato paste, stock, beans, oregano, salt, pepper and cooked turkey meat.  Bring mixture to a simmer and reduce heat to low.  Simmer uncovered for an hour.

Recipe: Creamed Turkey

• 3 tablespoons butter
• ¾ cup sliced mushrooms
• 3 tablespoons flour
• 1 ½ cups milk
• ½ cup hot chicken broth
• 1 small jar diced pimento, drained
• 4 cups diced cooked turkey
• Salt and pepper, to taste

Melt butter over medium-low heat. Sauté mushrooms until golden and tender. Add flour; stir until smooth. Slowly pour on milk and broth, stirring constantly, until thickened and bubbly. Add pimiento, turkey, salt, and pepper. Cook until heated through, but do not boil. Serve with rice or toast.

Fitness for All “Fun-Sized” October Fitness Challenge

Every candy on the market seems to have a “fun-sized” version these days. And while it may seem “fun” and harmless, those candies still pack a powerful punch when it comes to calories.

This October, combat the extra calories of your favorite candies with these exercises. 

Snickers – 80 calories = 13 minutes of Pilates

Milky Way – 80 calories = 10 minutes of walking up stairs

Milk Duds – 40 calories = 5 minutes with an agility ladder

Peanut M&M’s – 90 calories = 11 minutes of running 5 MPH

Kit Kat – 70 calories = 13 minutes of gardening

Nestle Crunch – 60 calories = 12 minutes of Yoga

Sour Patch Kids – 105 calories = 10 minutes of kickboxing

Pay Day – 90 calories = 15 minutes of swimming

Reese’s Peanut Butter Cup – 110 calories = 12 minutes of jumping rope

Butterfinger – 85 calories = 12 minutes on the elliptical

Snickers Peanut Butter – 130 calories = 15 minutes of burpees

Starbursts – 40 calories = 5 minutes of walking upstairs

Nerds – 50 calories = 11 minutes of sit ups

Skittles – 80 calories = 11 minutes on a stair master

Baby Ruth – 85 calories = 12 minutes of walking lunges

Twix – 80 calories = 10 minutes of moderate spinning

Atomic Fire Ball – 40 calories = 10 minutes of Zumba

Swedish Fish – 100 calories = 5 minutes of kettlebell swings

Hershey Chocolate Bar – 67 calories = 13 minutes of push-ups

Hershey Kiss – 22 calories = 5 minutes of jumping jacks

Food 101: Never Do This with Your Potatoes

Potatoes are one of the most popular vegetables in Americans homes and a quick and easy item to have on hand for meals. But did you know that there are some things that you should never do with potatoes?

Here are what you shouldn’t be doing with your spuds:

Never store your potatoes with your apples- apples produce high amounts of ethylene gas, which causes potatoes to spoil prematurely.

Never store them in a cold, dry environment – instead, keep them in cool, dark place away from other fruits and vegetables.

Never store potatoes near bananas, melons, onions, pears, peaches, avocados, and tomatoes – these also produce high levels of ethylene gas and should be stored separately.