Damaging Effects of UVA and UVB

There is a huge hype about protecting your skin from the sun and for good reason! Although sunscreen use has reached its peak,  skin cancer rates have also been rising. What is the correlation? There are a few misconceptions that led to the false reassurance of sun protection via sunscreen.

Myth: “My high SPF sunscreen blocks the sun’s radiation”

• You first must understand that there are different types of radiation from the sun. SPF (the sunscreen measurement we are most familiar with) refers to the level of protection against Ultraviolet B rays (UVB). UVB rays are responsible for damaging the skin via a sunburn. Unfortunately, a majority (95%) of the sun’s rays are Ultraviolet A rays (UVA) which cause wrinkling, sagging, and most importantly, trigger cell mutation that may initiate skin cancer. Simply blocking the UVB rays is not enough and gives us the false belief we are protected from the sun’s harm because we burn less quickly. Most sunscreens are great at blocking those UVB rays, however, they lack the ability to block UVA rays.

Myth: “The sun is bad for me” 

• Lack of sunshine is just as detrimental to your body and health as getting too much sunshine. When sunshine touches your skin, your body makes vitamin D. Vitamin D is crucial for immune health and also plays an amazing role in preventing osteoporosis and breast cancer. You can find manufactured vitamin D in health food stores, but it will never be of the same quality that your body produces naturally when exposed to sunshine. The key is getting small doses of sunshine regularly (i.e. don’t try and cram a year’s worth of sunshine into a day at the beach).  

Myth: “I’m not burnt so I’m fine”

• Sunscreen gives us a filter from the sun, allowing us to spend all day in the sun and moderate the rate of tan. However, as described above, the sun’s rays that burn you are different from the ones that contribute to skin cancer. Sunscreen blocks the burning effects of UVB making us believe we are safe; however, the UVA rays are busy at work damaging our skin. The human body is genius! A sunburn (caused by UVB rays) is your body’s way of saying, “you’ve gotten too much sun and are quickly approaching the point of radiation damage from the UVA rays”. It is important to get out of the sun before you burn. The best way to protect yourself from UVA radiation but still get a good dose of vitamin D is to adopt the philosophy of “everything in moderation”. Go out in the sun (without sunscreen) but don’t stay out too long. When determining “how long is too long”, take these factors into consideration:
• Your skin tone (darker skin is naturally more protected from sun damage)
• The heat of the day, cloud coverage, etc.
• The time of day (burn time will be more delayed in the evenings and early mornings)
• Location (tropical areas are more prone 

Burger Season

Bonfires and BBQ's are everywhere during the summer months. When it comes time to decide the menu and burgers are on the list, keep a few things in mind!

Mind Your Buns! The starch of the burger bun absorbs the necessary digestive enzymes naturally found in your stomach. Therefore, your body requires extra water to help break down and digest carbohydrates when you eat them.  The absorbent properties of the burger bun also contributes to dehydration. The tricky part about burgers are that the protein in the burger meat requires saturated digestive enzymes (a.k.a. drinking less water while eating meat) and the burger bun requires drinking more water to prevent dehydration. As you can see, starches and proteins are not easy on your body to consume simultaneously while properly digesting your foods and staying hydrated. Going "bun-less" is ideal (use lettuce as your replacement buns). If you must have your buns, find freshly baked whole grain buns from your health food store and use only half the bun.

Know Your Meat! The processed meat found in grocery stores has become very unhealthy for us. Ground beef contains a ratio between omega 3 fatty acids and omega 6 fatty acids. Ideally, a healthy ratio for beef is 2:1 (omega 3: omega 6). This is considered a healthy ratio. Grass-fed, lean beef (90% or leaner) contains this ratio. The key is finding grass-fed beef, which you can find in your health food store. Generic brand, non-grass-fed beef is incredibly toxic to our bodies and is contributing to the obesity problem in America. Know where your meat comes from! You are much better off buying grass-fed meats from local farmers. Vermont has a plethora of local farmers!

Keep It Juicy! Especially with leaner beef, your burger can taste dry and less flavorful. Try adding some cooked rice or Bulgar to your burger meat before forming it into patties. This will add some fiber and bulk up your burgers. For a tasty treat, add some caramelized onions or avocado to your burger (*Also: avocado is a great alternative to mayonnaise!)

Portion Control! As with anything else, portion control is key! Watch how frequently you chow down on burgers and how many you eat in a meal. Resist the urge to go back for seconds; let the burger digest and re-evaluate whether you are still hungry or whether it's your taste buds wanting another juicy burger.

Happy Grilling!

Cherries! Artichokes! Carrots!

With a new season, fruits and vegetables are in their prime with an abundance of benefits.

Cherries are the fruit to indulge in this summer! Quell a post-workout soreness with cherries as they contain natural anti-inflammatory and antioxidant properties. Cherries work in a similar way as common NSAIDs (non-steroidal anti-inflammatory drugs; e.g. Ibuprofen) but  without the health threats and concerns of gastrointestinal bleeding, liver damage, kidney damage, and cardiovascular damage. Cherries are great alternatives to Ibuprofen and aspirin! 

There are three main types of cherries. Sweetheart cherries (more commonly called "Bing" cherries) are dark in color and delicious for eating. Emperor Francis cherries (more commonly called "Ranier" cherries) are delicious for eating raw. They are a yellow/red combination in color and are a bit sweeter than Sweetheart cherries. These cherries do not produce the deep red juice that stains- a perfect summer treat for kids who love to dribble on their shirts! Lastly, Meteor and Surefire cherries (both are sour varieties) make for great jams and pie filling. These cherries are very sour but will sweeten a bit when cooked. Additional Sugar is needed in recipes to attain the sweetness of pies. 

Artichokes are a delicious and exotic looking vegetable. They provide the visual decadence for a dinner party in addition to the great nutritious properties. Artichokes contain folate, fiber, inulin (supports digestive health), and tons of antioxidants. They are an easy side dish to prepare with your meal. They are best steamed and served with a balsamic dipping sauce or simply a small amount of melted butter. Peel off each leaf individually and dip the "meaty" part of each leaf into your sauce of choice.

Finally, we have always heard that carrots are great for your eyesight. Yes, that is true, however there are more perks to nibbling on carrots throughout the day! Eating carrots gives your skin a luminous, healthy glow. Paired with the vitamin D your body produces from exposure to sunlight, you will be radiant. Other "glowing" vegetables are red and yellow peppers and dark leafy greens such as kale and spinach.

Indulge in something new this summer and seek out foods that nourish and sustain you!

Walk for your Health

Walking is one of the easiest ways for you to be physically active. This post provides you with general tips on how to create and follow a walking plan. Walking is inexpensive, and you can walk almost anywhere and at any time. Walking may:

• Give you more energy and stamina and lift your mood.
• Tone your muscles and strengthen your bones.
• Increase the number of calories your body uses.
• Lower your risk of health problems, such as high blood pressure, heart disease, high cholesterol, and type 2 diabetes.
• Give you an opportunity to actively socialize with friends and family.

Start walking now!

Leave time in your busy schedule to follow a walking program that will work for you. Keep the following points in mind:

• Choose a safe place to walk. Find a partner or group to walk with you. Encourage and support each other in committing to walking regularly even if each of you has a different fitness level or walks at a different pace.
• Wear shoes with proper arch support, a firm heel, and thick flexible soles. They will cushion your feet and absorb shock. Before you buy new shoes, walk in them in the store.
• Wear clothes that will keep you dry and comfortable. Put on fabrics that absorb sweat and remove it from your skin.
• Divide your walk into three parts. Warm up slowly, then increase your speed to a brisk walk. This means walking fast enough to elevate your heart rate while still being able to speak comfortably, concentrate, and breathe without effort. Cool down slowly.
• Stretch lightly after warm-up and cool-down.
• Spread your walking evenly throughout the week. Try to walk at least 3 days each week if you cannot walk daily. Each week, add a few minutes to your walk.
• Break up your walk into multiple sessions throughout the day if you have a busy schedule. Make sure each session is at least 10 minutes long. Some physical activity is better than none.
• To avoid stiff or sore muscles and joints, start gradually. Over several weeks, begin walking faster, going further, and taking longer walks.
• Set goals and reward yourself.
• Keep track of your progress with a walking journal or log. Record date, time, and distance.

Experts recommend at least 150 minutes each week of moderate intentensity physical activity. Divide these minutes up over the week as your schedule allows. The more you walk, the more health benefits you may gain! Check out the sample walking program below to help you get started:

Are you getting enough Fiber?

Fiber is found only in plant foods - fruits, vegetables, whole grains, nuts, seeds, beans and legumes. Experts suggest trying to get 30 to 35 grams of fiber per day. Fruits, vegetables, and whole grains give you anywhere from 2-8 grams of fiber per serving. One cup of beans or legumes give you 10 to 15 grams of fiber.


There are two main types of fiber:

• Insoluble fiber helps move waste through your intestines. It helps give you regular bowel movements and is mostly found in dark leafy vegetables, fruits skins and root vegetable skins, and in seeds and nuts.
• Soluble fiber helps you feel full longer. It lets sugar release and get into your system more slowly. This type of fiber can help lower your cholesterol levels. Of course, lower cholesterol reduces your risk for heart disease. It also helps regulate your blood sugar levels, important to people with diabetes. Soluble fiber can be found in many grains, beans, fruits, and vegetables.

Benefits of fiber:

• Lowering cholesterol
• Weight management
• Intestinal health
• Blood sugar control
• Reduced cancer risk

High-Fiber Foods

• Beans and other legumes
• Vegetables
• Whole grain cereals, breads, pasta and crackers
• Citrus fruits

• Dried fruit

Tips to Increase Fiber Intake

Breakfast

• Try oatmeal with chopped apples and cinnamon (leave the skins on the apple)
• Have all-bran cereal with fruit and nuts

Lunch/Dinner

• Throw some garbanzo beans on your salad
• Have lentil soup
• Cooked veggies with rice or beans
• Use whole wheat pasta in your favorite recipe
• Try orange or grapefruit slices in your salad or yogurt

Snacks

• Add ground flaxseeds to yogurt, cottage cheese or a smoothie
• Dried plums
• Dried cranberries or cherries w/ yogurt
• Trail mix using whole grain cereal, dried fruit and nuts

Start your Vegetable Garden

Growing your own garden is a fun challenge and there is nothing better than eating fresh vegetables. Check out some of the tips below to help you get started:

• Pick the right site:
• Sunlight-at least 6 hours/day for the growing season.
• Water-the closer to a tap or hose the better.
• Soil-something between rock-hard clay and soft sand. Soil is something that you can improve over time. A compost pile is one of the best and easiest ways to do this. Recycle kitchen and yard waste into rich organic matter that is good for any garden soil.
• Start small, grow over time:
• The smartest plan is to grow your garden slowly. Over time, you'll learn what works best in your location and what your family likes to eat. You can start with a few containers on a deck or patio. Small theme gardens are fun for everyone. Try a salad garden (lettuce and other greens, herbs, tiny tomatoes and maybe radishes) or a pizza garden (Roma tomatoes, onions, garlic, basil, oregano and peppers).
• Pick the right seeds or plants
• Some vegetables grow well from seeds (carrots, radishes, beans and peas, for example). Others do best when you buy small plants (tomatoes, peppers and herbs). Most garden varieties will do just fine anywhere. For better luck, you may want to pick seeds for your specific region. You can also try heirloom varieties (like your grandmother used to grow), organic or open-pollinated.
• Feed and water with care
• During the growing season, your vegetable plants will need the right amount of water and the right balance of nutrients. Getting it right will depend on your soil and the weather. Too much or too little water or fertilizer can be a problem. The instructions on the seed packets or seedlings are a good place to start. You can also chat with a green-thumbed family member, friend, neighbor or Master Gardener.
• Pick the fruits and vegetables of your labors
• Planting, weeding and watering can be fun family activities. Picking your vegetables is the best part of the season. Fresh veggies can be so tasty that they never make it to the kitchen! Want to grow a winning garden from year to year? Keep a simple garden journal. It can help you remember what you planted, how well it grew, when you picked the vegetables and what your family liked eating the most.

Spring into Fitness: Cardiovascular Fitness

Cardiovascular or aerobic exercise is continuous movement that gets your heart pumping more quickly and your breath coming a bit faster. It strengthens your heart and lowers blood pressure and cholesterol levels, reducing your risk for heart disease and stroke. It stimulates your immune system, helps control diabetes, reduces anxiety and depression, and helps lose or maintain your weight.

How to start your cardiovascular program:

1: Type of activity: Choose any activity that is fun for you. The choices are endless: walking, running, Zumba, kickboxing, jump rope, tennis, or swimming. As long as the movement has you moving continuously, gets your heart pumping  and your breath coming a bit faster.

2. Intensity: To gain cardiovascular benefits it is important to be exercising at an intensity where you feel like your body is working and being challenged, but not to the put where you feel like you need to stop moving. Intensity can be monitored by measuring your heart rate or using Rate of Perceived Exertion (RPE).

3. Duration: 20-60 minutes. Start slow and build up. You can also break down activity into 10 minutes of exercise 3 times per day.

4. Frequency: 3-5 days/week.

5. Progression of Exercise Program: Set new goals, try new activities, increase duration and/or frequency.

Remember these are basic guidelines to follow and are modifiable depending on your current fitness level and goals.