more resources for Skin Protection

Below are a few dermatologists that team members have referred to us.  Reminder: it is a great idea to get  checked out by one of these specialists each year!

http://www.northbaltimoredermatology.com/

Also below is the list of acceptable sun screens.  Take a look!  The ONLY one I could find that was available at a normal retail location (and is a 3...on this scale) is: Coppertone Kids; pure and simple 50+ SPF.  This is what we're using in the Floyd House!  http://breakingnews.ewg.org/2011sunscreen/

Protection from The Sun

It isn't possible or practical to completely avoid sunlight, and it would be unwise to reduce your level of activity to avoid the outdoors. Time in sunlight also helps your body make vitamin D, which can be important for good health. But too much sunlight can be harmful. There are some steps you can take to limit your amount of exposure to UV rays.

Some people think about sun protection only when they spend a day at the lake, beach, or pool. But sun exposure adds up day after day, and it happens every time you are in the sun. "Slip! Slop! Slap! … and Wrap" is a catch phrase that reminds people of the 4 key methods they can use to protect themselves from UV radiation. Slip on a shirt, slop on sunscreen, slap on a hat, and wrap on sunglasses to protect the eyes and sensitive skin around them from ultraviolet light.

In Addition to "Slip! Slop! Slap! … and Wrap" below are some other tips:

Limit direct sun exposure during midday

Another way to limit exposure to UV light is to avoid being outdoors in sunlight too long. UV rays are most intense during the middle of the day, usually between the hours of 10 am and 4 pm. If you are unsure about the sun's intensity, take the shadow test: If your shadow is shorter than you, the sun's rays are the strongest. Plan activities out of the sun during these times. If you must be outdoors, protect your skin.

Avoid tanning beds and sunlamps

Many people believe the UV rays of tanning beds are harmless. This is not true. Tanning lamps give out UVA and frequently UVB rays as well. Both UVA and UVB rays can cause serious long-term skin damage, and both contribute to skin cancer. Because of these dangers, many health experts advise people to avoid sunlamps and tanning beds.

Protect children from the sun

Children require special attention, since they tend to spend more time outdoors and can burn more easily. Parents and other caregivers should protect children from excess sun exposure by using the measures described above. Older children need to be cautioned about sun exposure as they become more independent. It is important, particularly in parts of the world where it is sunnier, to cover your children as fully as is reasonable. Babies younger than 6 months should be kept out of direct sunlight and protected from the sun using hats and protective clothing.

You should develop the habit of using sunscreen on exposed skin for yourself and your children whenever you go outdoors and may be exposed to large amounts of sunlight. If you or your child burns easily, be extra careful to cover up, limit exposure, and apply sunscreen.

Learn more in this week's flyer or by attending a meeting.  Reminder: TAB's meeting has been moved to Friday at 11am in Altius.

Carbs...

Don't be misled by fad diets that make blanket pronouncements on the dangers of carbohydrates. They provide the body with fuel it needs for physical activity and for proper organ function, and they are an important part of a healthy diet. But some kinds of carbohydrates are far better than others.

The best sources of carbohydrates—whole grains, vegetables, fruits and beans—promote good health by delivering vitamins, minerals, fiber, and a host of important phytonutrients. Easily digested refined carbohydrates from white bread, white rice and other refined grains, pastries, sugared sodas, and other highly processed foods may contribute to weight gain, interfere with weight loss, and promote diabetes and heart disease.

 

Adding Good Carbs to your Diet:

1. Start the day with whole grains. Try a hot cereal, like old-fashioned oats, or a cold cereal that lists a whole grain first on the ingredient list.

2. Use whole grain breads for lunch or snacks. Look for bread that lists as the first ingredient whole wheat, whole rye, or some other whole grain.

3. Bag the potatoes. Instead, try brown rice, bulgur, wheat berries, whole wheat pasta, or another whole grain with your dinner.

4. Choose whole fruit instead of juice. An orange has two times as much fiber and half as much sugar as a 12-ounce glass of orange juice.

5. Bring on the beans. Beans are an excellent source of slowly digested carbohydrates as well as a great source of protein.

Learn more at a meeting or in this week's flyer.

Snack Attack

Your stomach is growling, but lunch is hours away. You could indulge yourself with a snack, but you think it's best to grit your teeth and wait for lunch. Not so, if weight loss is your goal.

Although you may feel guilty about snacking, snacks aren't necessarily bad. Eating a healthy snack of a piece of fruit or some raw veggies can tame your hunger without ruining your appetite for your next meal.  The key to incorporating snacks into your weight-loss plan is to keep moderation and balance in mind.

Choose healthy snacks

Select foods that satisfy your hunger, supply your body with energy and provide important nutrients. Opt for snacks of 100 calories or less to stay within your daily calorie goal. You can eat more of foods with low energy density, such as carrots, grapes and air-popped popcorn, for your 100 calories. Choose snacks from these food groups:

· Fruits and vegetables. Eating fruits and vegetables provides a feeling of fullness with little to no fat and only a small number of calories. Fruits and vegetables also provide vitamins, minerals, fiber and other nutrients.

· Whole grains. Whole-grain snacks are rich in fiber and complex carbohydrates, which give you energy with staying power. Look for items such as low-fat whole-grain crackers & whole-grain pretzels

· Nuts and seeds. Nuts and seeds provide protein, so you will feel fuller longer. They can be high in fat, but it's mostly monounsaturated, a healthy kind of fat. Nuts and seeds are high in calories, however, so don't eat them in large quantities.

· Low-fat dairy products. Cheese, yogurt and other dairy products are good sources of calcium and protein, plus many other vitamins and minerals. Choose the low-fat versions. Some yogurts have extra added sugar, so look for low-calorie or "light" varieties.

Learn more in this week's flyer and/or attend a meeting.

Water...

Top 11 Health Benefits of Drinking Water

• Lose weight: Drinking water helps you lose weight because it flushes down the by-products of fat breakdown. Drinking water reduces hunger, it’s an effective appetite suppressant so you’ll eat less. Plus, water has zero calories.
• Natural Remedy for Headache: Helps to relieve headache and back pains due to dehydration. Although there are many other reasons contribute to headache, dehydration is the common one.
• Look Younger with Healthier Skin: You’ll look younger when your skin is properly hydrated. Water helps to replenish skin tissues, moisturizes skin and increase skin elasticity.
• Better Productivity at Work: Your brain is mostly made up of water, thus drinking water helps you think better, be more alert and more concentrate.
• Better Exercise: Drinking water regulates your body temperature. You’ll feel more energetic when doing exercises and water helps to fuel your muscle.
• Helps in Digestion and Constipation: Drinking water raises your metabolism because it helps in digestion. Fiber and water goes hand in hand so that you can have your daily bowel movement.
• Less Cramps and Sprains: Proper hydration helps keep your joints and muscles lubricated, so you’ll less likely get cramps and sprains.
• Less Likely to Get Sick and Feel Healthy: Drinking plenty of water helps fight against flu and other ailments like kidney stones and heart attack.  
• Relieves Fatigue: Water is used by the body to help flush out toxins and waste products from the body. If your body lacks of water, your heart, for instance, need to work harder to pump out the oxygenated blood to all cells, so are the rest of the vital organs, your organs will be exhausted and so are you.
• Good Mood: Your body feels very good and that’s why you feel happy.
• Reduce the Risk of Cancer: Related to the digestive system, some studies show that drinking a healthy amount of water may reduce the risks of bladder cancer and colon cancer. Water dilutes the concentration of cancer-causing agents in the urine and shortens the time in which they are in contact with the bladder lining.

Learn more about dehydration and alternatives to plain water at this week's meeting and in this week's flyer.