What you need to know about sunscreen

Source: mommypotamus.com via Luci on Pinterest

 

 

The other day, I wrote an article for the Natural Therapy Pages about sunscreen safety. Given my pale skin and penchant for living in Australia, which has one of the highest rates of skin cancer in the world, I assumed I’d be an expert on sunscreens.

Since I was a kid, the ‘slip slop slap’ message (slip on a t-shirt, slop on sunscreen, slap on a hat) has become somewhat of a national mantra. We’re told to keep out of the sun and not even let a little light touch our skin.

But low and behold, it turns out not all sunscreens are created equal. And even more surprising, experts are now saying we need to expose our skin to the sun – sans sunscreen – every day for good health.

So, here’s the lowdown on sunscreen…

We don’t need to wear sunscreen all the time

I’m still getting used to this one. Recently my naturopath discovered that, like around 70 per cent of the population, I have a Vitamin D deficiency. Most people would think this odd given our year-round sunshine. Could our sun aversion be to blame?

The experts think so. Melbourne pathology director Ken Sikaris has said that our ‘sun-consciousness’ has caused many of us to avoid healthy doses of sunshine.

Like my naturopath, Sikaris’ prescription is to get around 10 minutes of sun exposure each day without protection. This should be in the morning or late afternoon, to avoid the harsh midday UV rays.

Not all sunscreens are created equal

When picking a sunscreen, I tend to go for the prettiest bottle at the cheapest price. I assumed all sunscreens contain chemicals and they can’t be that bad for us if they’re on the chemist shelves, right?

Wrooooong.

Currently, there are two types of sunscreen available in Australia – chemical sunscreens and physical sunscreens. In a nutshell, chemical sunscreens absorb the sun’s rays, while physical sunscreens (which include zinc) create a barrier to block them.

A chemical cocktail

It’s chemical sunscreens that have the health experts worried. They fear the chemical cocktail are absorbed into the blood stream and can disturb hormones.

Fellow health blogger Sarah Wilson recommends steering clear of sunscreens that contain dioxybenzone and oxybenzone, as these are apparently “two of the most powerful free radical generators” out there. She also advises avoiding octyl methoxycinnamate and Para-aminobenzoic acid (PABA). You can read more here.

The best sunscreen

When choosing a sunscreen, after you’ve ensured it doesn’t include the chemicals mentioned above, look for one that provides adequate protection such as SPF 20 or 30. Also check how long it lasts – i.e. whether it’s 4 hours water resistant, or only 2. When you’re frolicking in the waves, you want to be sure your sunscreen is going to last.

Me? I now use Invisible Zinc, because it has a mineral formulation with no hidden nasties. It’s fairly thick and hard to spread, but I do feel better protected than when I wear a watery chemical cream.

WOTNOT, Soleo and Banana Boat also come highly recommended from sunscreen experts.

So there you go! A quick run-down to choosing and using sunscreen. Now, I’m off to the beach (with my Invisible Zinc on, of course!)

Nomnom home-baked kale chips

With its luscious looks and myriad nutritional benefits, it’s no wonder kale is blooming in popularity.

Nutritionists have been raving about the dark green leafy vegetable, heralding it as a ‘nutritional powerhouse’. And it’s easy to see why with these health benefits:

• Has zero fat and just 36 calories in 1 cup
• Aids digestion
• Filled with fibre
• High in iron, vitamin K, A and C which boost immunity and maintain health and wellbeing
• It contains several powerful antioxidants including carotenoids and falvonoids
• Keeps your liver healthy and is an ideal detox food
• Has more calcium than milk

Kale is also low in cholesterol and contains omega-3 fatty acids, which help fight against asthma, autoimmune disease and a range of other conditions.

So when I spotted a box overflowing with vibrant bunches of fresh kale at the Marrickville farmers’ markets on the weekend, I couldn’t resist grabbing a bunch. Especially since it only cost $2 a bunch – that’s cheaper than a chocolate bar!

I was excited to try making my own oven-baked kale chips. Here’s how to do it:

What you need

• 1 bunch of kale
• Sea salt
• 1 1/2 tbs oil of your choice (I used olive oil)

How to make it

• Preheat oven to 190 degrees C
• Break the kale into 5cm strips. According to Sarah Wilson, the stalks can cause digestive issues, so throw them away
• Pour the oil and sprinkle salt over the leaves
• Line the leaves on the tray, careful not to let them overlap
• Bake the kale for around 5 minutes, or until they’re crispy

There you have it – a quick, healthy and addictive snack that will keep you energised between meals.

Aside from chips, you might like to enjoy kale in a salad, soup, pasta or boiled. I might even try a few variations in coming weeks and let you know how it goes.

Have you tried making kale chips? How else do you eat kale?

What to do when you only lose…gulp…200 grams

I weighed myself last Wednesday. Three weeks in to the 12 Week Body Transformation and, after having lost 2kgs in my first week, I was looking forward to another grand loss.

Instead, I stepped on the scales and lost a measly 200 grams! I thought the scales might be faulty (they’re brand new. They’re electric. I ignored these facts), so I weighed myself again. Again, the scales flashed a 200g loss.

WHAT?!

“But I’ve been so good,” I wailed to myself. I’d kept to 1200 calories and  busted my butt burning 500 calories each day. I’d stopped snacking and only had one takeaway meal. So what was the deal?

I took a few deep breaths. I put the scales away and I celebrated my weight loss, albeit a small one. I patted myself on the back for sticking to the program, developing healthier habits and staying disciplined.

I think it’s important for us to realise that some days just aren’t sparklers. We don’t get a ‘wow’ result. But on those days, rather than throw in the towel (such as scoffing six Mint Slices), we need to regain our focus and try again the next day.

It’s all about consistency

Self-improvement is all about being consistent. It’s about developing new habits to replace the ones that have been holding us back. While I had a piddly weight loss this week, next week I might surprise myself. In fact, I’m already planning to go harder in my workouts  and chuck in a few extra push-ups and tricep dips at the end of each session.

I’m convinced that by showing up, being consistent and just getting on with  it, I’ll get the results I crave.

Besides, I’m already feeling lighter, leaner and more vibrant. It’s not all about the number on the scales – it’s about how we feel, how we treat our bodies and what we learn along the way.

Do you agree?

I try…working out without waiting for motivation

Source: Uploaded by user via Alecia on Pinterest

 

Ah-ha!

Yes, I’ve had an Oprah ‘ah-ha’ moment!

It slapped me right across the face…and left a big red mark.

After years of waiting for motivation to strike before committing to an exercise routine, I’ve JUST discovered that I no longer need to wait.

Nope, no waiting.

Why?

Well, I’d like to begin by thanking Michelle Bridges. I reckon I’m fairly clued up on the health and fitness front. I’m forever studying the latest nutritional info and research. I’m always trying out new tips, techniques, recipes and routines. Heck, I’ve carved a career out of writing about it!

And yet, I had never had one small snippet of advice impact me in such a profound way.

Here’s what Michelle says about motivation: it’s like a bad boyfriend – never around when you need it.

After giggling like a schoolgirl, I realised she’s right. Motivation is too flaky. When I lay out my exercise clothes at night, motivation promises it’ll show up in the morning. It assures me that we’ll both go out for an exhilarating run and burn a  million calories and look freaking fabulous! And then we’ll do it again the next day, and the next, and the next  until I’m the best version of myself, rocking a polka-dot bikini on Bondi Beach.

But the next day, motivation turns its phone off. Or it stays out late and doesn’t come home. It leaves me there, in my room, peeping at the alarm clock, moaning and rolling back over in bed. Meh, if motivation isn’t here, what’s the point? I’ll just lie here and try and reason with myself until motivation shows. I’m sure he’ll be along any minute. Any….an…y….minute…..zzzzzzz

Yep – motivation is one. big. fat. joke. Humph.

Say sayonara to motivation

Once I realised that waiting for motivation was just an excuse I used to get out of exercise, I wondered what the solution was. How do I shift my thinking from needing motivation to just getting on with it?

And, naturally, the answer came from the uber-helpful Michelle Bridges. If you’re part of her tribe, you’ll hear the term JFDI bandied about. Quite simply, it means ‘just f-ing do it!’

Sorry to swear, but I reckon this is a message we all need to hear. Forget waiting for inspiration to strike, give up on reasoning with yourself and JUST DO IT! Pull on your sneakers, turn  up the tunes and get out there.

Here’s (no one) looking at you kid

In the past, my favourite excuse for ditching a workout was telling myself that people would point and laugh. “They’ll judge me; they’ll think I’m too fat to wear a fuchsia top.” So rather than getting out there, I deliberated in my room for far too long, lost interest and gave up on exercise. For good.

But here’s the thing I realised – no one cares about me! They’re all thinking about themselves – what their boss said to them, what they need to buy for dinner, whether they’re meeting their mortgage repayments. Like me, they’re only worrying about themselves.

Ah-ha!

So now, I don’t worry about what other people will think. I simply slip on a pair of sunnies, crank up my iPod and work out like no one’s watching. Because they aren’t.

Do you wait for motivation to strike before working out? Or are you a JFDI advocate? I’d love to hear your insights, tips, struggles and successes. Let me know by commenting below!

x Kat