Fun in the Sun

Go out and have fun in the sun but be sure to take the right precautions.

• The sun is strongest between 10:00 A.M. and 4:00 P.M. Plan to spend at least part of that time indoors or in the shade.
• Apply a thick coating of water-resistant sunscreen 30 to 45 minutes before going outdoors. The sunscreen should have a sun protection factor (SPF) of 15 or more.
• Be sure to reapply sunscreen at least every two hours, especially if you've been in the water.
• Remember to wear sunscreen on cloudy days, late in the day, and in the spring and early summer. Ultraviolet radiation (UV) rays can go through clouds, light clothing, windshields, and windows.
• If you have sensitive skin use a sunscreen with zinc oxide or titanium dioxide, both of which block UV radiation.
• Cover up with loose fitting, full-length clothing. You can still get sun damage while fully covered because most clothing has an SPF of only 5 to 9. Cotton clothing with a tight weave can provide more protection.
• Wear a hat with a brim.
• Wear sunglasses to protect your eyes.

What are those stickers on my fresh produce?

Those stickers you find on your produce in the grocery store is the price look-up code or PLU. The PLU is a four- to five-digit price look-up code and is determined by the International Federation for Produce Standards. Once the cashier places your produce on the scale and enters the code into the register, the computer will calculate the price per pound.

But the information on the sticker doesn't stop there. If the produce is conventionally grown, its PLU will begin with 4 and contain three more digits. Organic produce will have a five-digit PLU that begins with 9. Genetically modified produce will also have a five-digit PLU but will begin with 8.

For example:

4409 = conventional large Bartlett pear
84409 = genetically modified large Bartlett pear
94409 = organic large Bartlett pear

The PLU sometimes lists the grower and variety of the produce.

Spring Ab Crunch Challenge - Week 12

Last week of the Challenge! We increase the Reverse Crunch to 10 on each side!

Basic Crunch - 30
Twist Crunch -15 each side
Plank - try to hold this position for sixty seconds or longer
The HundredDead Bug - 20 on each side
Reverse Crunch - 10 on each side

Spring Ab Crunch Challenge - Week 11

We are on the downhill slope of the Challenge. Are you still with us? Have you seen changes in Abs?

We're increasing the Dead Bug this week to 20 on each side.

Here's the routine for the week...

Basic Crunch - 30
Twist Crunch -15 each side
Plank - try to hold this position for sixty seconds or longer
The Hundred
Dead Bug - 20 on each side
Reverse Crunch - 5 on each side

Spring Ab Crunch Challenge - Week 10

I bet you thought I forgot about increasing exercises for Week 10! Well, I did and I didn't. Since Week 10 would have been the week to incease "The Hundred." It no longer would have been "The Hundred!" So I cut you some slack, plus I forgot to post that I was cutting you some slack! :)

Basic Crunch - 30
Twist Crunch -15 each side
Plank - try to hold this position for sixty seconds or longer
The Hundred
Dead Bug - 15 on each side
Reverse Crunch - 5 on each side

Spring Ab Crunch Challenge - Week 9

This week we will try to hold the Plank at least 10 seconds longer!

Basic Crunch - 30
Twist Crunch -15 each side
Plank - try to hold this position for sixty seconds or longer
The Hundred
Dead Bug - 15 on each side
Reverse Crunch - 5 on each side

Sore Muscles and Joints?

Are you muscles and joints sore when you are exercising? If you are not hydrated enough this will happen. Water helps maintain muscle tone by assisting muscles in their ability to contract; and it lubricates your joints.

The recommendation is to drink eight cups (8 oz glasses) of water daily. You should add an additional cup of water for every 30-45 minute moderate-intensity workout such as walking and swimming; two cups for high-intensity activities like running and tennis. If you exercise for an hour or more weigh yourself before and after your workout; for every pound you drop, add 2½ cups to your fluid intake.