Elise Hearn's Blog Rotating Header Image


SPF and Sun Exposure

Summer is here and we are in the midst of the 2012 London Summer Olympic Games where the majority of the sports are held outside.  Even some of those that are inside sports have training options that are outside.  The increase in skin cancer of the past 30+ years has been attributed to many things.

The first questions to ask are What is SPF? and how do I use SPF  to my advantage?

WHAT IS SPF? SPF means sun protection factor. If you wear a sunscreen with an SPF of 15, you have 15 times the protection from the sun than you’d have if you weren’t wearing any sunscreen at all.   In other words,if you would burn after 10 minutes in the sun with no protection, an SPF of 15 would allow you to stay in the sun for two and a half hours (10 minutes times SPF 15 = 150 minutes or two and a half hours) before burning.

Keep in mind that you would still receive a burn! Sunscreens don’t give you license to stay forever in the sun. Also remember that sunscreens aren’t cumulative: if you combine a moisturizer with SPF 15 with a sunscreen product with SPF 15, your sun protection factor is still 15, not 30. Virtually all sunscreens protect against UVB radiation — in addition, some products screen out a small part of the UVA spectrum.

Apply UVA/UVB protection every day, indoors and out. Statistics prove that most UV exposure occurs when we’re not even thinking about it. Be sure to cover ALL areas of your body that will be exposed to the sun: remember the top of ears and forehead, bald spot, tops of feet when wearing sandals, and the back of neck and hands. The recommended daily precaution is SPF 15; use a higher SPF if you’ll be outdoors for two hours or longer.

How do I Minimize UV Exposure Risks?

1.  Avoid exposure between 10 A.M. and 3 P.M. when the sun is most intense.

2.  Count time spent in the water or out on hazy days as time in the sun. Water lets nearly all UV rays through, and even on cloudy days nearly 80% of the sun’s rays can reach you.

3.  Don’t depend on clothing or shade for protection. Wet and light-colored clothing offer little or no UV protection. Also remember that light reflects: sitting under a beach umbrella can create the same UV exposure as direct sun.

What can I do daily to help my skin?

Apply UVA/UVB protection every day, indoors and out. Statistics prove that most UV exposure occurs when we’re not even thinking about it. Be sure to cover ALL areas of your body that will be exposed to the sun: remember the top of ears and forehead, bald spot, tops of feet when wearing sandals, and the back of neck and hands. The recommended daily precaution is SPF 15; use a higher SPF if you’ll be outdoors for two hours or longer.

Boost your skin’s natural defenses against environmental pollutants. Researchers agree that the same nutrients which protect your health also play a vital role in the vitality and appearance of your skin. Look for products that provide nutrients for the skin to help reverse the effects of sun damage.

So enjoy the sun and be aware of the ways to stay safe while having fun in the sun!

Snacking & Summer Travel Meals Made a Cinch!

However you travel in the Summer, whether by trains, planes, automobiles, trucks, RV’s, motorcycles, bikes, boats and buses, you are going to eat!  I probably left out some forms of transportation, such as camels, but those aren’t going to cross most of our paths as we venture to see the family this summer!  But if you do use a camel or an elephant as transportation, let me know how it works.  Of course some folks like to hike or walk, but not this Southern Belle!

During summer traveling, I plan my food intake carefully.  Since you might have guessed, I do like to eat, so snacking is a challenge.  Snacks can be a good way to keep energy levels up asespotLatteShake 108 x108  72 you travel, especially if you are on a plane and your normal meal schedule is disrupted.   Being attuned to my body’s need for protein and minimal carbohydrates, I keep the Cinch Snack Bars from Shaklee with me along with somlCinchBars 108 x108  72e of the Cinch Shake Packets and a few handfuls of almonds for munching.  These fill me up; give me good vitamins, minerals and lots of good soy protein balanced with some carbs for energy.  Lemon Cranberry Bars are my favorites. Yummy!

Flying is always a challenge for me since meals are often interrupted by the flight schedule. Having had several long “sits” on tarmacs due to weather issues elsewhere,  I now take my snacks with me just in case.  My last flights had me in the air from LA to Atlanta during meal time, with no time for a meal in the Atlanta AilCinchEnergyTea 108 x108  72rport between flights.  So using my Tupperware Quick Shake as a mixing area, the Cinch Shakes mix easy with water and I have an on the go meal.   Along with the Cinch Shakes, I enjoy my Cinch Energy Tea, known as Liquid Oomph!  Easy to add to a serving of water.  A mix of Green, Red and White Teas, in an easy to use “stick”; just open and pour.  Good hot or cold.

So, remember when traveling:  Drink lots of water, keep moving, keep your energy levels up, keep your immune system up and have fun as you travel this summer!

Summer Travel & How to be Healthy

Summer Traveling offers  all sorts of adventures in new sights, new foods, and new treats and then the not so new weight gain.  As we travel, we venture into new areas of the world and find new foods, wonderful fruits, vegetables, local delights that tempt us and rightfully so!  How do we enjoy both and come out healthy at the end of Summer?green-earth-in-cupped-hands-1-75-x-1-75-72-dpi

Traveling affords many occasions for working out. Keep moving, that is the key to the Summer Travel Dilemma.   Think about it:  Hotel corridors, city streets (use your common sense in a new city), and parks, fitness centers, walking trails and jogging in place offer alternative places for walking.   Don’t just sit there!

Sitting for long periods in not good for your circulation and adds to that “fatigued feeling “ we often experience.  Moderate exercise keeps your spirits up along with your weight down. Remember 30 minutes at a minimum for adults and 60 minutes a day for children will keep you feeling refreshed and ready to take on your travels.

Travel by airplane brings new opportunities!  At the airports, with the need for early arrival, there is usually a long wait period between arrival at the airport and the plane departing.  Once I have cleared security, I find my gate, then walk up and down the concourse in that area.   Since I have a rolling travel bag along with a large (really large) purse I use for traveling, I attach the purse to the handle of the rolling bag and off I go!  Never leave a bag sitting unattended at an airport!  Getting in a 30 to 45 minutes of walking, pulling the rolling bag with purse is a good bit of exercise.

Once on the airplane, I make several trips up and down the aisles to get some exercise while in the air.  I also do some stretching while seated.   I remove my shoes, then lift my toes towards the ceiling while my heels are on the floor.  Bringing my knees up toward my chest, while keeping my toes on the floor, is good too.  Rolling my shoulders forward and back, then stretching my arms forward and up also helps.  You can repeat these several times during your flight to add to your circulation.   Drink lots of water and avoid caffeine while flying as caffeine adds to the dryness you already experience on a plane.  NWA, North West Airlines, has several good exercises to follow on their site.

Summer is Here–Beware of Extreme Heat!

Sunrise, A New Beginning

Sunrise, A New Beginning Copyright Elise Hearn 2008

Well if you live in the Northern Hemisphere, it is now officially Summer!  Yeah.  And with summer comes outdoor activities, road trips, Severe Storms, summer camp and dreaming of cooler weather.  Seems we are never satisfied with the weather around here.

As we head through summer, there are several things we can do to make our lives healthier and safer.  Extreme Heat Related Deaths happen each year, and are not confined to outside workers.   According to the CDC (Centers for Disease Control and Prevention) Heat-related deaths and illness are preventable yet annually many people succumb to extreme heat.  Historically, from 1979-2003, excessive heat exposure caused 8,015 deaths in the United States. During this period more people in this country died from extreme heat than from hurricanes, lightning, tornadoes, floods, and earthquakes combined. WOW!

As we head out the door each summer day, it is essential for us to grab our wide brimmed hats. The wide brim provides much needed shade for our sensitive skin and eyes.  Children and adults need to protect our eyes and faces from the bright light of the summer sun.  Add a cool pair of shades for a final touch of style and protection!

Choosing light weight clothing in light colors help keep us cooler.  Cotton fabrics are great since they keep you cooler by wicking away moisture from the body.  Cotton is also a sustainable product that is environmentally friendly.  Good for you and the planet too.  Good combination.

Drink plenty of cool liquids such as water and sports drinks like Performance which will replace which will replace the lost salts and electrolytes along with minerals that are lost when your body sweats.  Talk with your Doctor should you need to control water intake because of medical conditions!  Be Safe.

Use Sunscreen!  After you get about 15 minutes of sun several days a week for vitamins, add sunscreen!  Not only for the possibility of skin cancers, but because Sunburn affects your body’s ability to cool itself and causes a loss of body fluids. It also causes pain and damages the skin.  Apply Sunscreen about 30 minutes prior to your time in the sun and reapply according to the product instructions.

If you must go out on a very hot day, plan your activities very early in the day or late in the day to avoid the hottest part of the day.  Pace yourself and don’t overdo!

Commonsense is your best defense against Extreme Heat!

Elise Hearn's Blog is Stephen Fry proof thanks to caching by WP Super Cache