How To Prevent Sunburn
Summer is the time to get outdoors and enjoy everything the season has to offer.
As a kid, growing up in the Midwest, summers were always my favorite. And it wasn’t just because school was out. Sure, some days could be unbearably hot and humid, but there was nothing better than spending hours on a blanket reading in the grassy backyard (or on the roof—sorry Mom and Dad), running after fireflies, or, on those particularly sticky days, heading inside to play Final Fantasy VII and see if I could finally breed a Gold Chocobo.
Now that I live in Southern California, summer means the beach. This past weekend, a friend and I laid out on the beach in Venice. We drank plenty of water and ate fruit to stay hydrated. She applied sunscreen. I put it on my face and wore a hat, but that was all.
About two hours in, I was starting to feel a little…warm. So, I sprayed on the sunscreen and laid back down. As we were leaving, she mentioned the back of my legs looked red.
The following day, I couldn’t walk. My legs were swollen and putting any pressure on them was excruciating. If I had to move from one room to the next, I used the bookcases and moldings to support myself. Today I can sit, but everything still aches.
But, we can both learn from my mistake, so please read on.
How to Prevent a Sunburn:
Put on sunscreen before you go outside
Every day, about 30 minutes before stepping out, apply 1 ounce (2 tablespoons) of broad spectrum SPF of at least 30. Sun damage to the skin is caused by two types of rays: UVA and UVB. UVB rays are the primary cause of sunburn, but they each play a role in skin-aging and increasing your risk of skin cancer, so you want to protect yourself against both. Standard SPF (sun protection factor) blocks only UVB rays. Broad (or multi-spectrum) sunscreen protects against both.
Understand your sunscreen’s limits
When it comes to sunscreen, the higher the SPF the better, right? Eh. SPF 15 blocks approximately 93% of UVB rays. SPF 30 blocks 97% and SPF 45 blocks 98%. Higher isn’t necessarily better, so don’t be lulled into a false sense of security that SPF 100 is going to protect you all day.
Reapply your sunscreen every two hours. And, don’t skimp on it. Use the same amount – at least 1 ounce – every time you do. Less than that and you’re not getting the full protection it offers. Reapply immediately after swimming, sweating a lot, or toweling off. Water-resistant sunscreen is effective for 40 minutes in the water. Very water resistant is effective for 80 minutes of swimming. There is no such thing as truly waterproof or sweatproof sunscreen.
Don’t keep your sunscreen forever
Use your sunscreen daily, year-round, even on grey days as the UVA and UVB rays are still hitting your skin, but don’t keep it beyond the expiration date. It starts to degrade and become less effective.
Cover up and avoid the sunniest part of the day
I realize that avoiding the hours between 10 AM and 4 PM, and wearing a hat, sunglasses, and tightly-knit dark long-sleeved shirts and pants every summer day is not a reasonable request. But, it is what the CDC recommends. At the very least, limit your sun exposure during those hours, wear a hat and UV protective sunglasses, and be mindful about wearing sunscreen.
Here’s a quick recap:
• Get a broad spectrum sunscreen of at least SPF 30
• Put 1 ounce (2 tablespoons) of sunscreen on 30 minutes before going outdoors
• Reapply the same amount of sunscreen every two hours
• Try to avoid the hours between 10-4 and cover up as much as possible
• Practice year-round sun protection
General Mills Joins the Push for Natural Ingredients
our breakfast cereal is about to get real. Like, no more artificially-colored blue moons real.General Mills announced earlier this week that it’s phasing out artificial colors and flavors in its breakfast cereals. The company has spent the past couple years reformulating the recipes for its popular cereals, and by 2017, only natural colors and flavors will be used.
“People don’t want colors with numbers in their food anymore,” said Jim Murphy, the president of General Mills’ cereal division, in a video posted on the company’s website. “They want their food to be as real as possible, and they want their ingredient list…to represent what they would pull out of their pantry.”
General Mills certainly isn’t the first company to overhaul their recipes. Chipotle has been on a quest to remove GMO products from their menus; Kraft has pledged to replace its day-glo cheese with the real deal; and Taco Bell, Pizza Hut, and Subway have all recently announced plans to ditch the fake stuff. It’s no secret that market share plays a role in this growing trend — consumers, worried about the potential side effects of artificial food dyes and unpronounceable ingredients, have been favoring companies with cleaner ingredients. Companies, in turn, have been making big changes to avoid losing their increasingly health-conscious customers.
“A study that we conducted with Nielsen told us that 49 percent of households are consciously avoiding artificial flavors and colors,” Lauren Pradhan, General Mills’ Senior Marketing Manager of Wellness Strategy in their Cereal division, told Beachbody. “We wanted to tell families that 60 percent of our cereals are already there, and now the rest of our cereals will be joining them. The response has been incredibly positive throughout this entire process.”
We’re stoked to see natural ingredients trending — and pleasantly surprised to see General Mills joining the clean-eating crusade. After all, this is the company that brings us Lucky Charms, Trix, Reese’s Puffs, and Count Chocula. If they’re on board, it can only be a matter of time before natural ingredients become the norm rather than making headlines.
Cheerios, Kix, and Wheaties are among the General Mills cereals already free of artificial ingredients. But we had to wonder…how they could possibly replicate the rainbow hues of Trix and Lucky Charms using natural alternatives? The answer is pretty simple: They won’t.
While researchers and taste testers have been working tirelessly to make sure the taste stays the same, the natural colors will definitely be more muted. Much like Nicki Minaj, Trix will be abandoning its neon palette for a subtle makeunder.
Four of the six Trix colors will remain. According to the General Mills blog, they’ll use fruits and veggies (like strawberries, radishes, and blueberries) to make red and purple colors. Annatto will provide the orange color, and turmeric will be used for yellow. Sorry, silly rabbit, but there’s no natural substitute for bright blue yet.
The company expects 75 percent of its cereals to be free of artificial colors and flavors by January and they plan to hit 90 percent by the end of 2016, with the last 10 percent on board by the end of 2017. Not surprisingly, the marshmallow-y cereals will be the last to follow suit. Changing the dye in a marshmallow can mess with its texture, so it’s going to take a whole lot of science to come up with a natural version of Boo Berry.
One important note for cereal lovers: As with all foods, “natural” doesn’t mean you can eat as much as you want. Cereal is still high in added sugar, so don’t double your portions just because your favorite brand cleaned up its act. The same rules still apply. Look for high-fiber, whole-grain options, and save sugary foods for the occasional sweet treat.
Your Brain Craves Social Connection
Belonging to a community can have a huge, positive impact on your happiness. Perhaps that’s why, according to a newly-released study, our brains are always preparing for our next social engagement--be it seeing a friend, logging on to Facebook, or joining a workout group--even when we’re at rest.
Previous research had shown that the part of the brain known as the dorsomedial prefrontal cortex “fires” between answering problem-solving questions, but there wasn’t a clear reason for why. A new study published by Dr. Matthew Lieberman and Dr. Robert Spunt at UCLA’s Ahmanson-Lovelace Brain Mapping Center in the Journal of Cognitive Neuroscience, explored that question and showed that, during this “in between” time, the brain is trying to focus on the minds of others.
In the study, the researchers showed subjects a series of photos while they were in a fMRI machine (which tracks brain activity) to see if their brains reacted differently depending on the picture they saw. A participant might see the same photo three separate times, each time with different captions. For instance, the first photo might show a man standing, with a caption describing his action. The second photo would have a caption describing his mood, The third photo would have a caption featuring an unrelated mathematical equation. The subjects were then asked to determine if the caption was representative of the photo (this was the problem-solving step).
The dorsomedial prefrontal cortex lit up only when subjects were waiting for the next photo or when they saw a photo with the caption describing a mood. The fact that the brain lit up when it saw an emotion makes enough logical sense, but why in between photos? Lieberman told the UCLA Newsroom he believes it’s because, “It is getting us ready to see the world socially in terms of other people’s thoughts, feelings and goals. That indicates it is important; the brain doesn’t just turn systems on. We walk around with our brain trying to reset itself to start thinking about other minds.”
He continues, “When I want to take a break from work, the brain network that comes on is the same network we use when we’re looking through our Facebook timeline and seeing what our friends are up to. That’s what our brain wants to do, especially when we take a break from work that requires other brain networks.”
10 Simple Ways to Drink More Water
The original zero-calorie drink, water is cheap, available most everywhere, and an important part of a healthy lifestyle. Many people find it hard to drink water, after many years of soft drinks and juice. Here are ten tips to help you increase you water intake.
1. Temperature: Find out which water temperature you like the most, and make sure you always have some on hand. If you enjoy your water ice cold, find a container where you can keep it iced all day.
2. Flavor: Add lemon juice, lime juice, orange slices, cucumber slices, berries or herbs/herb extracts (like peppermint).
3. Bubbles: If you like soda, try sparkling mineral water or flavored sparkling mineral water: none of the calories and all of the carbonation.
4. Bottles: Having a water bottle you like around you all the time will make you want to fill it up over and over – and show it off. BPA-free of course.
5. Straws: Because sometime sipping from a straw can help you drink more.
6. Wake up with water: Starting your day with a glass of water is easier because you’re thirsty from that (hopefully) nice long night of sleep you’ve had.
7. Brew something: Sometimes we overlook tea as a source of hydration, but if you avoid caffeine and sugar, tea is a great hydrator!
8. Remember how good it is: Once you start a healthy water habit, you’ll start realizing how good you feel when you do drink water. And if you start losing weight, keep that in mind every time you think about drinking something else!
9. Use it as a diet tool: Before you reach for a snack, drink a glass of water. Before you eat, and in between meals, feelings of hunger can be mistaken for feelings of thirst. Drink more water and save calories when you’re really just thirsty.
10. Keep it clean: Tap water is usually fine, but sometimes water and even ice can get a funky flavor that makes you not want to drink it. So invest in a water filter, water filtration system, water softener, or water delivery. Anything that helps your water taste better is an investment worth making!
It's called Beachbody Performance™—and it's going to take the performance nutrition industry by storm! Made up of five fantastic formulas, this premium supplement line combines scientifically shown performance-enhancing ingredients with plant-based nutrients for turbocharged results from every single workout.
Let's dive right in with the man leading the charge, Dr. Nima Alamdari PhD, to see what makes each formula so special.
ENERGIZE Zero motivation, low energy—you've heard all the excuses. But Energize can help your customers improve their performance and get their mojo back.
"It has powerful ergogenic ingredients to help improve exercise performance, reduce lactic acid build up and muscle fatigue, and improve focus and reaction time, which can help you stay committed to your workout and push harder for longer," Dr. Alamdari raves. So once you take Energize, you'll commit to working out—and you won't stop until you do!*
HYDRATEGetting through Beachbody's more intense workouts without running out of steam can be tough. But Hydrate can make all the difference between crashing and crushing it.
Dr. Alamdari explains, "Its specific composition can help improve endurance and hydrate you much more effectively during exercise than just water or those high-sugar sports drinks." That makes it a great option for anyone, whether they're training for a marathon or they just want to make it through a pick-up soccer game without falling apart.*
RECOVERIf your Challenge Group participants are sore after their workouts, they might be tempted to skip the next one. That's why our team pulled out all the stops when it came to creating Recover.
Dr. Alamdari credits the right combo of fast, medium, and slow release proteins, and clinical-level of a novel phytonutrient-rich pomegranate extract as what sets this supplement apart. "Combining the right protein levels with the ellagitannin-rich pomegranate extract can help muscle recovery and adaptation, and may also help reduce exercise-induced muscle soreness and improve muscle strength recovery." That's key to making sure your customers stay committed and keep pressing play.*
RECHARGEWaking up with muscles too stiff or sore to exercise can derail customers at any fitness level. So, say hello to a brand new, overnight recovery supplement!
Dr. Alamdari explains how Recharge can help people improve recovery while they sleep so they wake up ready to take on their workouts the next morning. "Recharge combines slow-release micellar casein protein, known to promote overnight muscle protein synthesis, with an exciting new anthocyanin-rich tart cherry extract recently shown to target exercise-induced inflammation and muscle soreness."*
With Recharge on your side, you'll be ready to rise and grind!
KICK IT UP A NOTCH WITH CREATINEWouldn't it be amazing to blast through challenging exercises that once seemed impossible? Well, our new Creatine supplement can help you crank up the intensity!
It's made with creatine monohydrate, the purest, safest, and most effective form in the world. It can help you push that much harder—and turn that last rep into your second or third last rep!*
A COMPLETE SUPPLEMENT SYSTEM FOR EVERYONEEvery supplement in the Beachbody Performance line is super-effective on its own. But together, they can pack a powerful punch—and help deliver round-the-clock support you and your customers need to keep crushing your goals, day after day.
And unlike most supplements that are solely designed for men trying to bulk up, Beachbody Performance is an all-in-one solution for everyone. The formulas can even be mixed and matched according to your body type or exercise goal. The best part? The performance-enhancing results are cumulative over time!
How to Stay Cool During Summer Workouts
Working out in the summer heat can be a miserable, sweat-soaked endeavor. As much as you don’t want to slack off, let’s be real—when it’s a bazillion degrees with 8,000% humidity, just lying on your couch in your air-conditioned living room starts to look reeeeeally tempting. But with the proper preparation, you can keep your workout going strong throughout the dog days of summer. Here’s how to weatherproof your workout.
1. Get the Timing Right
Blazing sun isn’t going to do you any favors, so if you are going to exercise outside (or if you don’t have air-conditioning), schedule your workout for early morning or late evening. “It’s ideal to work out before or after the heat index rises,” says Elizabeth Kovar, an ACE Master Trainer and mind-body movement specialist. “If your schedule doesn’t allow you to work out during those hours, play it safe by working out indoors.”
2. Stay Hydrated
Okay, so I royally screwed this one up a few weeks ago. On the first day of a nasty heat wave, I went for an early-morning run while it was still “only” 86 degrees out. Minor tactical error: I only drank half a glass of water when I woke up. I spent the rest of the day on the couch nursing a splitting headache, achy muscles, and wicked nausea. Oops. “Guidelines recommend consuming 17–20 ounces of water two hours before exercise, 7–10 ounces of fluid every ten minutes during exercise, and 16–24 ounces for every pound of body weight lost after exercise,” says Jessica Matthews, MS, an exercise physiologist for the American Council on Exercise. If you’re working out for an hour or more, you may also want to replace electrolytes with Results and Recovery Formula or coconut water.
3. Eat to Beat the Heat
Excuse all the rhyming, but it really is important to eat properly before a summer workout, since the wrong foods can boost your body temperature. “Avoid spicy foods, which stimulate heat production,” Kovar says. “Also, high-protein foods and anything greasy will be harder to digest, thus enhancing internal heat production.” Stick with easy-to-digest foods like fruit, eggs, or yogurt instead.
4. Dress the Part
This one’s really easy. “Lightweight, loose-fitting, minimal clothing can provide a greater skin surface area for heat dissipation,” Matthews says. Black may be slimming, but wear light colors to reflect the heat from the sun, and choose moisture-wicking fabrics to stay cool and dry.
5. Scale Back
On crazy-hot days, you may need to change your “go hard or go home” philosophy to “go easy or go inside.” If you’re acclimated to hot weather, then you may be able to tolerate a tough workout in extreme heat. But if you live in an area where three-digit temps make headlines, scale back when a heat wave hits. “Anything lower intensity or steady state is probably more achievable mentally or physically,” Kovar says. If you’re planning on doing high-intensity interval training, she adds, “Try to find a shaded area or take the training indoors.”
6. Heed the Warning Signs
Heat exhaustion isn’t a push-through-the-pain situation. Unchecked, it can lead to coma or death—so if you start to feel crampy, dizzy, or nauseous, stop immediately and start doing damage control. “Drink plenty of water and remove any unnecessary clothing,” Matthews says. “You can also mist your skin with water to bring your body temperature down.” If your skin is hot but not sweaty, or your pulse feels fast and weak, those are signs of heatstroke. “Call 911 and get cool any way that you can until help arrives,” Matthews says. Anytime the heat index is over 90 degrees, you’re at risk for heat exhaustion; over 105 degrees, it’s almost a given.2 So play it safe—if you know you can’t handle the heat, head indoors.
ITS BEEN A LONG LONG TIME SINCE I WROTE SOMETHING THAT MEANS MORE THEN JUST..,.,,
PLEASE READ THIS AND I KNOW BLESSING'S ARE COMING YOUR WAY.
Seeds Of Self Destruction
People act as if what they talk about doesn't matter. They don't understand that what they say expands into their life. No reasonable person would take a handful of toxic waste and put it into their mind. Nevertheless, that's exactly what you do when you talk about negative things. Every time you tell other... people what's wrong with your life, and how your problems are driving you crazy, you put toxic waste into your mind. You are sowing the seeds of your own destruction. Every bit of negative palaver insinuates itself into your memory banks and makes you feel worse. If you spend enough time talking about negative things, you can make yourself sick.
WE ALL KNOW THIS AND EVEN TELLS ANYONE ELSE AROUND US UNTIL IT COMES TO US AND OUR LIVES.
THIS IS WHAT HAPPENED TO ME YESTERDAY AND I WANTED TO SHARE WHAT I HAD TO REMIND MYSELF.
THE BEAST LOVE SHARING HIS HEART.
Meet Stella H. She lost 42 lbs with 21 Day Fix, 21 Day Fix EXTREME, and 3-Day Refresh. She entered her results into The Beachbody Challenge®, and won the $500 Daily Prize for June 6th!
Tell us about your life before you started the program. How did you feel about yourself and your body?
Before 21 Day Fix, I was searching for a quick way to get thin. I’ve lost weight before but always yo-yo’d right back up. I was mad, tired, and had given up on getting back to a lower weight. All I wanted was to find a way to get healthy, never expecting to lose any weight. I actually said those very words to my Coach: “I don’t plan on losing a pound. I just want to set a good example of health for my children.”
What inspired you to change your life and begin your transformation journey?
My Facebook friend, Jenny, was posting over and over again about her amazing transformation. She sent out an invitation for a free exercise Challenge Group. That piqued my interest. I joined in October and participated in the group. By the end of the month, we had a phone conversation where she recommended the Fix as I was wanting something with clean eating and whole foods, along with an exercise program that would push me to be healthier.
What is the greatest challenge you faced before beginning the program? How did the program and Beachbody® help you overcome that challenge?
I never, ever used to enjoy exercise. That was my downfall. I always viewed exercise as an evil necessity that would help me to dump pounds, so I’d only do it for as long as it took for me to lose the weight. As soon as I hit my goal, the fitness portion would be done – and so would my goal weight. The Fix helped me to want to exercise. I couldn’t believe it! Because of the nutrition piece of the program, and Shakeology, my body craved using energy in a healthy, productive way! I became obsessed in wanting to work out daily, to the point where I had to force myself to take days off! Thanks to 21 Day Fix, I have found balance between my mindset, fitness and nutrition!
What in particular did you like about the program you chose?
I the following (all would be #1s if I could list it like that!): * The containers! Portionology is awesome! * Shakeo! Yum! And whole food. And easy! * The workouts – especially Pilates Fix and Yoga Fix! I’ve also done 2 round of 3-Day Refresh! Love it! The mental clarity that I get from Refresh is amazing! Then, in late March, I was challenged to take on EXTREME! Oh my! This is what I needed. I lost a lot of weight with the Fix, but now needed to get toned and sculpted. I didn’t do a caloric reduction with 21DFX, but I worked my butt off to build muscle. This program is outstanding! In three weeks, I’ve become so carved!
Describe the results you achieved with your Beachbody program. Which achievements are you proud of?
In my first week of Round 1 of 21 Day Fix, I dropped 9 pounds!!! By the end of Round 1, I started running and for the first time, learned to enjoy the physical and mental aspect of it. On Valentine’s day, I ran my first 5K! If you’d told me in July last year that I’d be running a 5K at 33 minutes in February, I’d have laughed at you! I’m a powerhouse now! I love my body, I love my nutrition and I love my commitment to a clean, healthy life! One of my ongoing fears with exercise has always been resistance training. I took EXTREME as a challenge during the busiest month of my work. I faced my fear of not doing well with the resistance, and I conquered it! Wow. I replaced my excuses with effort, every day. And now I have the results.
How has your life changed since completing your Beachbody program?
The 21 Day Fix, 3-Day Refresh, and 21 Day Fix Extreme programs have brought amazing clarity and function into my life. Even when I’m not ‘completing’ a Fix program, I’m still eating with my containers, drinking a Shakeology every day, and committed to a daily exercise program that pushes me a little more each and every day! My children are watching and learning. We are all healthier thanks to these programs! I am now the role model mother that I was aiming to be when I first started! And I’m inspiring others to contemplate their fitness and nutrition approach. It’s a wonderful thing to be a positive influence!
How did participating in a Challenge Group help you reach your goals? How did your group support you and keep you accountable?
The Challenge Group helped so much, as the accountability piece was brand new to me. The participants in the group kept asking me for recipes, which made me feel so good! Then, when I posted my first round pictures, they noticed changes that, to me, seemed subtle! It wasn’t until I read of their excitement for me that I realize what was happening! I’m hooked on those groups! The members of my groups have become close friends! I’m ecstatic to continue to develop these friendships and and to welcome new members!
How did your Team Beachbody® Coach support you on your journey?
My first Coach was Jenny Beauregard Connor. She has been a lifesaver! She paved the way for my success, set me up with the right programs and got me involved! I was transferred to Jenn Greenberg and am so happy to have her and Mike as Coaches and uplines! They are so inspirational and I am lucky to have them, as well as Jenny, alongside my journey!
How did a Beachbody Supplement or Nutritional Product or Program (such as Shakeology® or Beachbody Ultimate Reset®) support your transformation? What are the greatest benefits you gained? Did you see benefits to your energy, sleep, mood/mental clarity, digestion/regularity?
Shakeo and 3-Day Refresh both have benefited every aspect of my life – energy, sleep, mood/mental clarity, digestion/regularity! I’m a different person! I’m happy, calm, and ready to take on challenges!
How did a Beachbody Supplement or Nutritional Product or Program affect any existing health conditions you have?
I have broken my sugar habit! Completely! Save for a glass of wine, I don’t consume any sugar any more. This is an amazing realization as my sugar addiction was legendary!
5 Tips To Control Your Wine Consumption
One serving of wine is 5 ounces and about 120 calories. But, you might be pouring more than you think!
A study from researchers at Iowa State and Cornell universities found that participants poured 12% more wine into wide-mouthed glasses and less into taller, narrower glasses.
The wine’s color also influenced how much the participants poured. They poured 10% more white wine into a clear glass, and over-poured with red, but less. In addition, the researchers found that participants had more difficulty measuring how much to pour if the glass already had wine in it rather than being empty.
To pour less, we recommend:
- Before you drink, measure! If you know what 5 ounces looks like in the glasses you usually drink from, you’ll do a better job at eyeballing it later.
- Setting the glass down before you pour.
- Pouring into taller, narrow glasses.
- Stick with red (plus, there are more antioxidants in red!)
- Finish your glass before going for a second.
Hi I'm Kelly Richards Mulloy a stay at home mom of 6. I am on a journey to change my life inside and out. Health and fitness, staying young, join me.