Skin care in the sun

I recently got the chance to speak with a local doctor about skin care and sun protection for this summer. While some of her responses were the tried and true things we know about sun protection but don't always practice, a few things she said were new news to me!

First off, you're putting on a much lower SPF than your bottle brags. The dermatologist I spoke to said even though you're lathering up with SPF 30, if you're not putting on enough, you're protection is actually much less.

Even more shocking was the amount of lotion she recommended using. The amount of lotion in a full shot glass will suffice for covering a full body, and that amount should be re-applied every few hours. (I'm not sure what seems stranger, slathering on that much lotion or the idea of someone measuring out their coverage in a shot glass at the beach!)

How do you stay protected from the sun? What are your sun screen tips?

Intro to sport: Disc golf

Every spring and summer on trips to favorite parks in my area, I witness teams of disc golfers. It's very interesting to watch and takes more concentration and patience than I possess, but seemed like a great unique way to enjoy the outdoors and get some exercise!

One of the beauties of the game is its simplicity. Most parks have disc golf courses set up, although you might not know it. There's little to no equipment needed to play on the course, minus the Frisbee. The game is similar to golf in that participants take turns trying to land their Frisbee closest to the hole, sometimes a designated plot of land or an elevated container.

Disc golf is great for people of all ages, and upper and lower body coordination with aerobic exercise and mental and concentration skills. Avoiding obstacles like trees and shrubs provide the same excitement as do sand-traps and water for golfers.

For more information on the sport, check out the Professional Disc Golf Association website.

Nutrition on a budget project- dinner meat

One of the best and worse parts of the grocery store is walking past fantastic assortments of way too expensive meats. Rotisserie chickens under warming lamps are occasionally my impulse buys and ready for dinner meats are tough to skip as well.

Some of these favorites can drain your wallet, but show up at the grocery store at the right time and you’ll find these treats marked down in hopes of quick ship out. Even if the whole chicken isn’t something you want to deal with, you can save it up for several meals throughout the week.

Trimming a rotisserie chicken or pre-cooked meat at home can pair easily potatoes, pasta, frozen vegetables or rice, leaving you with less time in the kitchen. This idea usually leaves great left-overs for later in the week as well.

Getting creative in the grocery store can lead to better results throughout the week. Find items that you can use in a variety of ways through the week. Even if you have to pay a bit extra for them, they’ll be easy to go to meals, and will spread the cost out over a good week.

Inexpensive fitness apparel

If you’re starting a new fitness routine or just looking to spice up your gym wardrobe, this post is for you.

Feeling good (and looking appropriate) while you’re working out is important! One of my favorite bloggers recently posted a what-not-to-wear gym edition you can find here. (Check out my post on gym etiquette as well.

Treat yourself to some new duds that won’t drain your wallet. Here are some of my favorites for all less than $15.

Kohl’s has a great selection of apparel online, and allows you to sort by items less than $20. Among some of my favorite finds:

The blue-T and stretch capris are great options for any exercise. The jacket, skirt and pink-T are a little more fashionable items, and can be doubled as errand running outfits if you’re on the go between workouts.

Old Navy has some great new options for active wear as well. Their online specials are offered in a variety of colors.

The terry shorts and running shorts are a find at $10 each, and the terry Bermudas are also a cool $10 for a little more cover up.

Target sale options for active wear were also great. Mesh shorts, cheer gym shorts and athletic v-tanks were all under $10.

If you’re thinking of going for new fitness gear, consider shopping online. Often more sales are offered online than in stores. When you do shop, take your patients with you. What might be a great sale rack at one store, may not be the same at another. More so, don’t be afraid to be picky! There’s no need to invest in too many expensive pieces you’re going to sweat in.

Benefits of training

Towards the end of our ride, in northern Michigan.

Per request (ahem Mizfit), I've put together a little how to guide for event training. I think the fact that the hills on my ride last weekend beat me up good gives me some qualification to write an 'damn, I wish I had done this before hand!' However as a helpful reminder, I'm not a certified trainer nor nutritionist, so if you are serious about preparing for a race or athletic event, you might want to double up on where you're getting your advice.

I also have to preface with a little two cents about training in general. Working ahead for an event is a great goal/motivator towards working out. Even if you don't have something in the future you're concerned about getting in shape for, incorporating training programs into your workout keeps days at the gym unique and works your body hard. I split training into two basic principals- endurance and strength.

Your intensity and dedication to your training program is all dependent on the time you have before your race and your goals for your race as well. Meaning, the training for a first timer who is just looking to make it through varies from a racing veteran.

Endurance:
You want to finish, don't you? Starting weeks in advance, you should be practicing regularly pushing yourself each week to do more than the week before. Serious athletes record and plan out their training ahead of time to keep on track, and this may be a good idea for beginners.

For me, this was about getting comfortable with being on a bike for an extended period of time. I took off on weekends at school to go riding for a few hours, and even if I didn't think I'd have time that week, I would at least ride to my classes. I went on a few long weekend rides with my dad when I was home as well. I knew I would be ok on the race when I did 30 miles with my dad about two-three weeks before. That ride was hard, but it was over half of the 51 race miles, and we did the 30 with no lunch break.

I have a sixth sense for where my endurance level is after years of competitive swimming. If this is your first event in awhile (or ever), I would recommend being able to do 75-80 percent of your race millage comfortably up to at least a week before your race. The training you've completed to get there plus excitement and nerves will get you through the rest without a problem.

Strength:
When I heard there would be hills on my ride last weekend, it didn't register that they would sometimes be back to back or tough long and steady climbs. Color me unprepared as I huffed and puffed through the first 10 miles of the ride wondering how I was ever going to finish. The trails I had been practicing on at home were flat like paper and I had only gotten a very mild amount of hill riding in at school a good month ago.

It might not always be possible to know your course ahead of time, but use your resources. If you can get to the course in advance, scope it out and incorporate some of the climbs and challenging parts into your training routine. If not, talk to your race coordinator ahead of time for some advice.

For any kind of race, strength training is important. It'll help you get through those rough patches and push you to go faster all together. If you live in a flat part of town, head to the gym and work with the incline on machines. Not only should you be able to climb the hill setting with confidence, but practice some back to back inclines as well. You can also use free weights in your training program. Build up your muscles by increasing your weight slowly in weeks ahead.

Training in general all depends on the type of event you're preparing for. Working in advance is good, but talking to people who know the route and getting workout advice is even better.

Favorite links

While I'm off still recovering from the long ride and trying to make up for a missed weekend at home, check out some of my favorite links!

Map my run & map my bike
Two of my favorite sites that are tremendously helpful for anyone exercising outdoors this season. Both sites work like mapquest, to help you plan your route and determine the mile amount.

Hungry Girl!
I must say, I’m pretty creative in the kitchen, but I know cooking is a strong or favorite point for everyone. Near the top of struggles for getting in shape is what to eat, and what new recipes to try. Hungry girl is a great site that give you the low down on fabulous recipes and reviews hundreds of pre-packaged products as well.

Weight Training for Women
A great article exposing the benefits of weight training. Trainers weigh in on training successfully without bulking up.

Back from biking!

Whew!  What a weekend!

Thanks for hanging in there while I took a mini vacation and went off on my bike ride!  We had gorgeous weather and it was an absolute fabulous experience!  However, with anything new, comes a learning experience.  Here are the top 5 things I know now:

1. How to train-

To be honest my training fell short 3 weeks before the ride.  Had I prepared better, I still don't think I would have felt confident with the hills on the course.  My tip:  train for the worst.  Get your body ready for 10 miles more than you have to, 5 times the amount of incline you'll think there will be.

2. Preparing for the outdoors-

Considering there were talks of mid-40 degree rainy weather, (and we rode in clear skies!) we lucked out with the weather.  There was some rain at the end of the ride, which made me glad I had my rain coat just in case.  You may feel stupid lugging around a big backpack, but I was glad I had the extra water bottles, rain coat, camera and everything else.

3. Go with a group-

Although I was in a group of 6, we estimated about 2,000 participants on the ride this year.  The group dynamic was a big hit.  I made flags, armbands and noisemakers for us to take along the ride to set our team apart from the masses.  Not only did it make it much easier to find our bikes with the bright red flags during the lunch rush, but it brought a feeling of unity to our small group.

Hope everyone had a great and active weekend.  Check back tomorrow for more information on the ride and possibly pictures!

A Sizable Apple Readers:

Life has gotten hectic around my side of town!  Bare with me while I take a week off from blogging to get some of my other summer projects going.  Thursday I’ll be off with my family for the Zoo-de-Mack bike race I updated about here, complete with training diaries here.

Check back Tuesday for a recap of the race and new ASA posts!  Until then, check out some of my favorite health bloggers: The ELFF Diet, Miz Fit, The Weighting Game and Cranky Fitness.

Consider this break from checking ASA daily a great time to get in your submissions for my free bike give-away!

Have a great week!

Different shades of help for getting fit

How much will you pay to get healthy? A study I posted about in January found over a lifetime, women will spend close to $300,000 on weight loss products. Between pills, promising lotions, books, DVDs, apparel and all the accessories you can imagine, keeping up in the weight loss world means dishing out, big time. And with new enticing products coming out every day, more money slurping temptations are coming out.

A new breed of help has been gaining popularity in the fitness world. Personalized help from trainers, motivators, coaches and therapists have gained the popularity from celebrities to the normal person in need. This New York Times article takes a look into the inside of personal coaches.

Figuring out where you stand in the battle is half the solution. Some people flourish with the help of assistants, coaches and trainers. After leaving the world of competitive swimming, I realize how much I accomplished because of the coach figure putting me to work. The power of an authoritative like figure in the gym pushes some farther than they are able to go alone.

However, all this help comes at a price. Going about fitness alone is a perfectly respectable way that can lead to just as positive results. Strengthening your inner drive with working out and eating well will benefit you in other aspects of your life as well.

If you are interested in finding a personal trainer, check out my favorite links post with a link to guidelines to finding a good trainer. It is possible to find a trainer if you’re on a budget as well. Skip the big gyms and look at smaller facilities for starters. Also finding someone who trains independently will save you money although might not be as reliable.

Ask your trainer what you can be doing on your own outside of sessions. Encourage them to give you advice when you’re working out solo so you can minimize the meetings with them. If motivation is an issue, come to your training sessions a half hour earlier or stay later!

Favorite clips

I recently raided my mom’s magazine rack, looking through all the goodies her favorite health magazines had to offer. Here are my favorite highlights from the assortment of articles I’ve found.

Dr. Andrew Weil in the December 2007 issue of Cooking Light says he loves chocolate, and it’s keeping him healthy. “In general, the more cocoa (in the chocolate), the more bitter the chocolate will taste. And the more bitter, the more heart-healthy flavonols you’re consuming,” said Weil.

If you’re looking to make soup, don’t leave out these seven great ingredients, Natural Health Magazine posted in their winter 2009 issue that beans, cabbage, carrots, leafy greens, onions, potatoes and turnips make up “The Magnificent Seven” ingredients to boost nutrition value in soups.

Confused about constant news with contradicting diet studies? Experience Life’s December 2007 issue confronted the misleading information. Rule #1 says look for randomized-controlled studies over correlation and cohort studies. Rule #2 is to scrutinize the source of the article. Be critical about the information and who is producing it and where their loyalties may lie. The article also advises to ask “how much do you resemble the people in the study?”, “was the change in the outcome important?”, “What’s the tone?”, and “What’s the sacrifice?”

Beat stress with these healthy alternatives, the December 2007 issue of Women’s Health promises. Nuts like almonds, pistachios and walnuts will boost your immune system, the smooth texture of avocados will reduce frantic feelings and calcium in skim milk will reduce muscle spasms and soothe tension. Among some of the other stress fighters are oatmeal, oranges, salmon and spinach.

Health magazine’s November 2007 edition gives tips to curb hunger quick. Eat some potatoes, they help you feel full longer, include smoothies in your diet, use temping smells to lure your hunger away and best of all, fix yourself a healthy snack you can feel confident about.

What food labels really mean

Low fat, low calories, organic. Packaged foods marketing has gone above and beyond pretty pictures and attention grabbing colors on packaging. Food companies are trying to secure your buy with their clever wording promising a healthier product.

Despite being checked by either the U.S. Food and Drug Administration or the U.S. Department of Agriculture, some slippery wordage still flies through to the shelves. Real Simple Magazine decoded the unique food language into understandable terms.

Organic:
These products are made using methods thought to be earth friendly. However, to be labeled organic, products only need to contain 95 percent organic ingredients.

Organic foods can cost you up to 50 percent more than nonorganic products. While there is no research organic foods are better than others, it does save you from potentially consuming chemicals.

100% Natural:
These products are free of artificial colors, flavors, preservatives and synthetic ingredients. They still, however, can contain any amount of sugars, fats and calories.

Fat free:
Contains less than 0.5 grams of fat per serving. Manufacturers sometimes add extras (sugar or starch) for flavor. Fat free foods are often less filling, leading to over eating. Skip fat free and buy low fat for more flavor.

Low fat:
Contains three or less grams of fat per serving.

Light:
Contains half the fat of the full-fat options. Best bet for calorie watching and dieting. Can contain higher sugar levels.

0g Trans Fat:
Contains less than 0.5 gram of trans fat per serving. Trans fats raise bad (LDL) cholesterol and lower the good (HDL) kind. Sometimes replaced with unhealthy saturated fats (pal and coconut oil), avoid “hydrogenated” or “partially hydrogenated” on packages.

Heart healthy:
Low in saturated fat, cholesterol, sodium and contain no trans fats. Also contain three grams of fat or less per serving and have at least 0.6 gram of soluble fiber. Despite the label, these foods won’t necessarily lower your risks for heart disease. Don’t disregard the heart healthy foods in the fresh produce section.

Low calorie:
Contain 40 calories or less per serving.

Low sodium:
Contains 140 milligrams of sodium or less per serving.

Low carb:
There is currently no standard definition for this term. There is also no evidence that low-carb diets are more effective long term than other diets. Manufacturers often replace carbs with high-fat ingredients like nuts, sugar alcohols, or artificial sweeteners.

No antibiotics:
On meat, poultry and milk, this term means that the animals used in creating this product were raised without being routinely fed antibiotics. “Organic” labels on meat are also antibiotic free.

No hormones:
This term means animals were raised hormone free. Hormones are used to up weight in animals or to increase more milk, and despite little long term research, hormone treated foods may increase the risk for cancer. Organic products are also hormone free.

Gluten free:
Gluten can cause intestine damage and can lead to digestive problems. “Wheat free” products are not necessarily gluten free.

Sugar free:
Contains less than 0.5 gram of sugar per serving. Sugar free doesn’t always mean low calories.

Check my earlier entry here on how to win a free bike!
Contest open from now until June 5.

Nutrition on a budget project- local finds

After a few nights of getting creative with what’s left in the fridge, ignoring your craving for take out gets tough. Local favorites aren’t a good solution for every night, but your waistline and wallet can benefit from giving in now and then.

My sister told me about her use of local favorites when she is cooking. If you’ve got a favorite salsa, humus or dish at a favorite restaurant, order out and mix it with your own food to stretch your dollar. Use the takeout dish as a side dish, and pair it with different sides of veggies or rice for a full meal.

If you’re not so sure about those local favorites, check out the Eat this, Not that section of Men’s Health Magazine. Also in book form, it compares any national/international chain you can think of and give you the low down on what your best options are when out to eat.

Local favorites are a great way to stimulate your neighborhood economy and also to stimulate ideas for dinner throughout the week. Don’t let your quest for a healthy lifestyle stop your exploration of your area. Become familiar with what your local restaurants carry, and keep in mind backup plans for ways to utilize their side dishes throughout the week.

Check my earlier entry here on how to win a free bike!
Contest open from now until June 5.

Healthy at any age

A Sizable Apple readers are of all different ages, and I recently found a great article to celebrate my range of readers. “Good health at any age”, an article from Weight Watchers.com had a great summary of what to keep up with for women and men at each stage in their life. Here are some highlights from the article (full text can be found here).

All the time:

1. Fuel your body with a wide range of foods, focusing on fruits and veggies.
2. Buy whole grains over processed, and steer clear of foods with added sugars.
3. Pick fish and lean meats over high-fat alternatives
4. Clock in your 30 minutes or more of moderate activity 4-5 times a week.

In your 30’s:

Weight tends to creep up as women start to settle down. Look for alternatives for more exercise, take the stairs, walk whenever you can, ect. Up your folate intake if you’re looking to conceive. Keep up with your calcium to protect your bones!

In your 40’s:

Metabolism starts to slow, so cut back your calorie intake or increase your fitness routines. The weight watchers article suggests starting weight training to increase endurance as well, twice a week. Women in their 40’s should also be getting annual mammograms, clinical breast exams and doing a self breast exam monthly.

In your 50’s:

Risks for heart disease, diabetes and many cancers can be fought off with a solid health and fitness routine. Talk to your doctor about scheduling screenings for colon and breast cancers and osteoporosis. Keep up with your blood pressure and cholesterol levels as well. Menopause can cause women to gain about 5-7 pounds.

For more information on age related check-ups, contact your doctor.

Check my earlier entry here on how to win a free bike!
Contest open from now until June 5.

Win a free bike!

CONTEST CLOSED.

I was pretty jealous that Cranky Fitness got to give away a bike on her blog, until I was also contacted by the Lipton White Tea folks!

I’m not a big iced tea drinker myself, but I think it’s fabulous that Lipton is working to promote their product in such a healthy way. Their white teas (full of antioxidants!) are made from young tea buds, hence the “Free Your Y” campaign, aimed at tapping into your “inner youthful spirit and highlighting those things we do every day to make us feel young again.”

So, no matter your age, tap into that pool of youth and get riding! Yes, that yellow beauty above can be yours for all of your summer workout endeavors. The Crosstown 2.0 bike is retailed at $399. Contest winnings also include 5 coupons for Lipton White Iced Tea and a $75 check for professional bike assembly.

Lipton Disclaimer:
The Pepsi/Lipton Partnership will provide a check for $75.00 to be used for professional assembly of all Lipton Fuji bicycles awarded. Neither Pepsi Co. nor Unilever is liable for any injuries, damages or accidents that may result from the receipt, assembly or use of this bicycle.

For more information on the bike itself, visit this Fuji Bike page.

A Sizable Apple Contest Rules for the Lipton Bike!

The Lipton folks gave me free range on managing this contest, which means you’re gonna have to work for it a little.

Email me your submissions with your name and age to asizableapple@gmail.com subject line ASA BIKE CONTEST. Unfortunately, only US residents are eligible to win. The contest is open from now until June 5!

Send me a photo (1 or more!) that demonstrates (1 or more!) of the following:

* Why getting healthy is important to you.
* Show your dedication to healthy living.
* Express health/fitness ideas in a creative light.

For those old school lacking photo skills, tell me what keeps you motivated to stay (or become) healthy? Share a few short and long term plans you have to get in shape!

Creativity is key, people! This is a great opportunity to cash in on a big prize that will lend a huge hand in your fitness goals! Don't forget deadline June 5!

If you’re really in the contest mode, check out Lipton’s “Free Your Y” YouTube submission contest. Upload a video here of two minutes or less showing your youthful spirit to win as much as $25,000. You’ll have to act quick- submissions are due May 11! Voting will run from May 11-30 and the winner will be announced on June 2.

Cutting calories naturally

Part of staying in shape is keeping up with your proper calorie intake. (Learn more about your specific number here. Counting calories can be tedious, but keeping up with easy tricks to cut your consumption is a great start. Here are some of my favorite tips as reviewed by Health Magazine.

1. Use smaller plates to trick your eyes.
2. Pour taller drinks

3. Keep basic herbs on hand, they’re a great way to add fat-free flavor to your food.
4. Make fresh fruits, vegetables and water easy to see and reach in the fridge.
5. Go for fat-free dairy products.
6. Store measuring cups by cereal boxes and other favorite snacks to insure you’re meeting correct portion sizes.
7. Replace carbs with whole-grain and high-fiber products.

Take a look at the choices you make at the grocery store, cooking and eating at home. Where can you make changes?

Summer motivation

One of my friends (hi Jen!) recently told me about her plans to join a local women’s gym, get set up with a personal trainer, and work out twice a week along with a very busy summer schedule. She’s decided there’s no better time than now to get back into shape and become more confident in her figure.

I say all the more power to her!

You don’t need a New Year to come around to decide to make some lifestyle changes. You do, however, need good motivation. Wanting to change your life for the better and to become more physically confident is a great reason.

Everyone has their own motivations. Some depend on the success stories of others, a photo they strive to resemble, or an inner battle they’re waiting to overcome. Whatever your reasoning, it’s good enough and don’t forget it.

I’ve posted a few times on motivation (here, here and here), but it bears repeating. Motivation is at the heart of your health and fitness routines. It dictates your success, and if not strong enough, contributes to your early failure.

I told Jen what she had shared with me about her decision to change this summer, should be tapped up somewhere in her house; somewhere visible and accessible when you just don’t feel like getting to the gym that day.

As you start with new fitness goals, pick up old ones, or continue on track, I wish all A Sizable Apple readers success! Keep reading and I’ll keep doing my best to bring you the most helpful up to date fitness and health news, plus more tips and tricks as I learn them along the way.

As always, if you have questions, concerns, ideas, or things you would like to see, email me at asizableapple@gmail.com.