Sunscreen Basics

Unless used properly, you may be getting only a fraction of the sun protection promised on the sunscreen's label.

Experts say many people may be operating under a false sense of security when it comes to sunscreen. The truth is that most people don't put on enough sunscreen, don't put it on at least 20 minutes before going out in the sun, and don't reapply it often enough.

The American Cancer Society and advocates a "Slip! Slop! Slap! Wrap!" approach to protecting your skin from the sun. That catch phrase reminds children as well as adults to slip on a shirt, slop on sunscreen, slap on a hat, and wrap on sunglasses to protect your eyes and skin from ultraviolet (UV) exposure.

To get the most sun protection and reduce your risk of skin cancer, experts recommend the following tips when using sunscreen:

• Apply sunscreen about 20 minutes before heading outdoors and reapply about 20 minutes after being in the sun.
• Reapply sunscreen every two hours and immediately after swimming or sweating heavily. Sunscreen usually wipes off when you towel off.
• Waterproof sunscreens are tested to last for up to 80 minutes and should be reapplied at regular intervals if you're in the water for prolonged periods of time. Sunscreens labeled as "water resistant" should be reapplied every 40 minutes.
• Don't forget to apply sunscreen to the ears, back of the neck, and exposed areas of the scalp. Sunscreen sprays and sticks can be helpful in reaching these often forgotten areas.
• Both men and women are most likely to get sun-related skin cancers on their nose because it gets the most sun exposure, which makes it a prime target for sunscreen.
• Foundations, face powders, or other types of makeup that contain sunscreen aren't likely to offer as much SPF protection as indicated on the label because they aren't applied thickly enough. You'll get better protection by using a separate product like a moisturizer containing a high SPF.
• Ingredients in sunscreen products can lose potency over time. If you notice that the product has changed color, dried up, or changed consistency, it's better to throw it away.
• If you experience skin irritation from using sunscreen, try one of the newer, chemical-free sunscreens containing zinc oxide or titanium dioxide. These new formulations reflect the sun's damaging rays but don't react with the skin. They can also safely be used around the eyes without causing stinging if the product gets into the eyes after sweating or swimming.

Healthy Food Choices

It’s no secret that the foods we eat play an important role in our overall health. But the healthy choice is not always the easy choice. In today’s society, food is everywhere and easily available. Making and maintaining dietary changes is not easy, but the benefits of healthy changes are many. A balanced diet has been shown to lower the risk of heart disease, diabetes, and several different types of cancers. Here are some tips to improve your general nutrition:

• Eat a variety of foods focusing on fruits, vegetables, and whole-grains
• Choose lean meats and low-fat or non-fat dairy products to help limit saturated fats and cholesterol
• Cut back or eliminate partially hydrogenated oils and trans fats from your diet
• Eat cold, fatty fish such as salmon, trout, and herring at least twice a week. The healthy Omega-3 fats may help lower your risk of death from coronary artery disease
• Watch out for processed foods that offer few nutrients and are high in sodium
• Limit alcohol, sugar, and caffeine intake

Most Americans do not eat the recommended 5-9 servings of fruits and vegetables per day and most children eat even less.  Fruits and vegetables are typically high in vitamins, nutrients, and fiber and low in calories, saturated fat and cholesterol.  Always choose whole fruit over fruit juice for added fiber content and less calories and sugar.  Listed below are some ideas for getting more fruits and vegetables into your daily diet:

• Put fruit on your cold or hot cereal in the morning
• Snack on dried fruit or fresh veggies instead of chips, crackers or cookies
• Eat a salad every day and choose darker greens over iceberg lettuce
• Grill vegetables with your dinner
• Request a fruit or veggie side to replace French fries when eating out

Why Is Bicycle Safety So Important?

Bike riding is a lot of fun, but accidents happen. Every year, about 300,000 kids go to the emergency department because of bike injuries. Some of these injuries are so serious that children die, usually from head injuries.

Why wear a bicycle helmet?

It's simple. If you fall from your bike, the bicycle helmet takes the force of the blow — instead of your head. A head injury can mean brain injury. When you're biking, wearing a bicycle helmet is the most effective way to prevent a life-threatening head injury.

And don't assume that bicycle helmets are just for kids. Adults face the same risks as children. The average careful bicyclist may still crash every 4,500 miles, according to the Bicycle Helmet Safety Institute. Although collisions with cars or other vehicles are likely to be the most serious, even a low-speed fall on a bicycle path can be dangerous.

Always wear a bike helmet, even if you are going for a short ride. Your bike helmet should fit you properly. You don't want it too small or too big. Never wear a hat under your bike helmet.

Once you have the right helmet, you need to wear it the right way so it will protect you. It should be worn level and cover your forehead. Don't tip it back so your forehead is showing. The straps should always be fastened. If the straps are flying, it's likely to fall off your head when you need it most. Make sure the straps are adjusted so they're snug enough that you can't pull or twist the helmet around on your head.

Be Seen, Be Safe!

Wearing bright clothes and putting reflectors on your bike also can help you stay safe. It helps other people on the road see you. And if they see you, that means they're less likely to run into you.