Chocolate Fitness Project

The theme for this month is “pierce my heart to give.” And I really had to ask myself what health and fitness had to do with giving. But I finally came up with an answer: time. All of you have heard of projects such as Habitat for Humanity and Big Brother/Big Sister, or their equivalents.

Spiritual Benefits

Being a Christian is more that going to church every week; it’s about living in a world of darkness but standing against it. I am not sure whether you have heard of this saying or not: we are to live in the world but not be part of it. It is a saying that I hear very often. Here is a verse that states this principle:

“You are the light of the world. A city set on a hill cannot be hidden. Nor do people light a lamp and put it under a basket, but on a stand, and it gives light to all in the house. In the same way, let your light shine before others, so that they may see your good works and give glory to your Father who is in heaven” (Matthew 5:14–16).

Both the projects that I have mentioned above are ways of letting your light shine. You show your compassion and love for the world to the world. By doing something like this, you are letting your light shine, and sometimes that is enough to make someone curious. This is also an opportunity to lead someone to Christ.

Physical Benefits

Let’s move on to the physical part: EXERCISE. By participating in projects such as Habitat for Humanity, you are not only interacting with people, you are working––and while it may be fun, guess what it still is–– EXERCISE! And you thought that you were getting away without doing any. Have fun (with exercise) and show your light to the world at the same time. It also doesn’t have to be a big project like Habitat for Humanity––it could be as simple as helping clean the house or doing dishes for Mom or Dad (or someone else). I think this song by William M. Golden shows how we are to live:

1. Each day I’ll do a golden deed
By helping those who are in need;
My life on earth is but a span,
And so I’ll do the best I can.

Refrain:
Life’s evening sun is sinking low,
A few more days and I must go
To meet the deeds that I have done,
Where there will be no setting sun.

2. To be a child of God each day,
My light must shine along the way;
I’ll sing His praise while ages roll
And strive to help some troubled soul.

Refrain:

3. The only life that will endure,
Is one that’s kind and good and pure;
And so for God I’ll take my stand,
Each day I’ll lend a helping hand.

Refrain:

4. I’ll help someone in time of need,
And journey on with rapid speed;
I’ll help the sick and poor and weak,
And words of kindness to them speak.

Refrain:

5. While going down life’s weary road
I’ll try to lift some trav’ler’s load;
I’ll try to turn the night to day,
Make flowers bloom along the way.

Refrain:

Food of the Month: Chocolate (who knew?)

Chocolate is one of those things we don’t think of as having health benefits––I’m here to show you differently. Chocolate has many of the same benefits as dark vegetables (remember those?). DARK chocolate has been shown to have two heart-health benefits: it lowers blood pressure and it lowers cholesterol. Also:

It tastes good
It stimulates endorphin production, which gives a feeling of pleasure
It contains serotonin, which acts as an anti-depressant
It contains theobromine, or caffeine (mmmm, being in college, caffeine is what I practically live off of) and other substances which are stimulants

Here are some chocolate tips provided courtesy of About.com Nutrition

Chocolate Tip 1 - Balance the Calories. Chocolate is high calorie! So cut some other sweets out of your diet to balance the calories, and remember you only need ~3.5 grams to get the benefits!

Chocolate Tip 2 - Taste the Chocolate. Take your time––enjoy it and let it melt in your mouth. It’s much more satisfying than eating it in two bites.

Chocolate Tip 3 - Go for Dark Chocolate. Dark chocolate has far more antioxidants than milk chocolate or white chocolate. These other two chocolates cannot make any health claims. Dark chocolate has 65 percent or higher cocoa content.

Chocolate Tip 4 - Skip the Nougat. Avoid anything with caramel, nougat (think Snickers), or other fillings. These fillings are just adding sugar and fat, which erase many of the benefits you get from eating the chocolate.

Chocolate Tip 5 - Avoid Milk. It may taste good but some research shows that washing your chocolate down with a glass of milk could prevent the antioxidants from being absorbed or used by your body.

By Megan Skinner

Vitamins

How many of you have a doctor who has suggested taking a multivitamin? I do. Do you know what these vitamins and minerals do for you? Have you ever taken the time to ask yourself why they’re so special that they’re in every pharmacy? Many of these vitamins and minerals are needed by the body in trace amounts for general good health. Vitamin B6, for example, works with the proteins in your body, helps make hemoglobin, and is needed for the immune system to function properly.

Another question: How many of you are taking a multivitamin? While many of these vitamins and minerals can be found in different foods, especially fruits and vegetables (broccoli, carrots, apples, grapes, etc.), do you really know that you’re getting enough? The daily recommended values are actually the minimum needed to prevent a deficiency, so, as long as you just take what the bottle recommends, you shouldn’t have any problems.

Most, if not all, of us have access to these vitamins and minerals. We should be thankful that God has provided, in excess, for us to live comfortable and healthy lives. To find out more about multivitamins, visit the Office of Dietary Supplements.

Remember, it is up to you to take advantage of the bountiful material possessions that God has provided for us. And make sure that you never forget Who gave them to you.

Pantothenic Acid	Stress, Mood
Vitamin A	Immune health, skin health, Eye health
Vitamin B6	Healthy homocysteine levels, menstruation/menstrual cycles

Above are some vitamins and minerals that I thought might interest some of you. Pantothenic acid can help with stress (Who doesn’t need help with stress?), vitamin A helps with skin health (acne!), and vitamin B6 can help with your menstrual cycle (cramps, bloating, etc.). Try looking up some others to see what they can do for your health. REMEMBER: talk to your doctor first before taking anything, and don’t go overboard. While rare, overdoses can happen.

Colossians 3:16-17 “Let the word of Christ dwell in you richly, teaching and admonishing one another in all wisdom, singing psalms and hymns and spiritual songs, with thankfulness in your hearts to God. And whatever you do, in word or deed, do everything in the name of the Lord Jesus, giving thanks to God the Father through him.”

Food of the Month: Squash

While this food may not be the most exciting food in the world, it is very healthy for you to eat. Zucchini is part of the squash family.  Zucchini squashes are very low in calories. There are only 13 calories in a half-cup of raw zucchini. Nutritionally, zucchinis are rich in valuable antioxidants. They also contain beta-carotene, vitamin C, folic acid, and calcium. Zucchini squash is also a good source of fiber (4 grams per cup). An adult should get about 30 grams of fiber per day in their diet. Also, one cup of zucchini has nearly as much potassium as a banana (remember them from September?). Plus it contains the valuable mineral nutrient phosphorus.  Other types of squash include Acorn Squash, Ambercup Squash, Australian Blue Squash or Queensland Blue Winter Squash, Kabocha Squash, Lumina, Orange Hokkaido Squash, and Orangetti Squash or Vegetable Spaghetti. I like the Orangetti Squash. You poke holes in it and set it in the microwave for about five minutes, then cut it open. Place it in for five more minutes and you have your spaghetti noodles. Just use a fork or knife and scrape the squash out. As you can see, there is a lot of variety, so pick one up and see if you like it. You never know until you try.

By Megan Skinner

Depression

The following passage is from the book of Proverbs. It is about being a virtuous woman. I want you to notice that she is always busy, always doing something with her time. She’s helping others who are in need. She is healthy and confident, joyful and wise.

The Virtuous Woman

“An excellent wife who can find? She is far more precious than jewels. The heart of her husband trusts in her, and he will have no lack of gain. She does him good, and not harm, all the days of her life. She seeks wool and flax, and works with willing hands. She is like the ships of the merchant; she brings her food from afar. She rises while it is yet night and provides food for her household and portions for her maidens. She considers a field and buys it; with the fruit of her hands she plants a vineyard. She dresses herself with strength and makes her arms strong. She perceives that her merchandise is profitable. Her lamp does not go out at night. She puts her hands to the distaff, and her hands hold the spindle. She opens her hand to the poor and reaches out her hands to the needy. She is not afraid of snow for her household, for all her household are clothed in scarlet. She makes bed coverings for herself; her clothing is fine linen and purple. Her husband is known in the gates when he sits among the elders of the land. She makes linen garments and sells them; she delivers sashes to the merchant. Strength and dignity are her clothing, and she laughs at the time to come. She opens her mouth with wisdom, and the teaching of kindness is on her tongue. She looks well to the ways of her household and does not eat the bread of idleness. Her children rise up and call her blessed; her husband also, and he praises her: ‘Many women have done excellently, but you surpass them all.’ Charm is deceitful, and beauty is vain, but a woman who fears the Lord is to be praised. Give her of the fruit of her hands, and let her works praise her in the gates.” Proverbs 31:10-31

What’s stopping you?

Although this type of woman is one that we should all strive to be, many times we have a hard time being virtuous and joyful and productive. For many women, depression can interfere with their ability to become a Proverbs 31 woman.

According to depression.com, women are almost twice as likely to become depressed as men. The higher risk may be due partly to hormonal changes brought on by puberty, menstruation, menopause, and pregnancy. It is normal to feel “depressed” occasionally; however, depression is a much more serious problem. Review the following list and consider how often you experience any or all of these thoughts or feelings.

Depression symptoms:

• constant feelings of sadness, irritability, or tension
• decreased interest or pleasure in usual activities or hobbies
• loss of energy, feeling tired despite lack of activity
• a change in appetite, with significant weight loss or weight gain
• a change in sleeping patterns, such as difficulty sleeping, early morning awakening, or sleeping too much
• restlessness or feeling slowed down
• decreased ability to make decisions or concentrate
• feelings of worthlessness, hopelessness, or guilt
• thoughts of suicide or death

Although we all tend to experience some of these feelings from time to time, for many people, these feelings and thoughts are constant and debilitating. If you think that you suffer from depression, seek help from a doctor or a therapist. Talk to a parent, friend, or school guidance counselor about it first, if that helps.

Food of the Month: Pumpkin

Pumpkins have a lot of beta-carotene, which is a form of vitamin A. According to Pumpkins and More, “current research indicates that a diet rich in foods containing beta-carotene may reduce the risk of developing certain types of cancer and offers protection against heart disease. Beta-carotene offers protection against other diseases, as well as some degenerative aspects of aging.” So, help yourself to another slice of that pumpkin pie!

To find out more, visit Color Me Pumpkin or Pumpkins and More.

By Megan Skinner

Fitness Study

I know many have already returned to school. If there is one thing that I remember it’s all of the homework and study assignments the teachers assigned. The harder we work, the better our grades will be.

Sports are another thing that we have to work at to be good at. We have to listen to what our coach is telling us and practice the movements correctly in order to improve. Becoming good at a sport takes a lot of perseverance.

Living a healthy life also takes time and dedication. As you get older become more independent, you will have to make the decisions about how you are going to live. You’ll have to decide what you’re going to eat, what you’re going to get at the grocery store, and how often you’ll exercise. When you leave home, how you live is going to be in your hands––will you be prepared or not?

Can you think of another thing that takes time and dedication? I can––being a Christian. There are 24 hours a day and seven days a week (168 hours in a week). How much of that do you spend studying or even reading your Bible? Ten or fifteen minutes a day (one hour and ten minutes to one hour and 45 minutes a week)? And how much of the rest of the day is spent doing homework, practicing for sports, at a job, sleeping, shopping, watching TV, eating, or exercising? How important is God to you? “For God so loved the world that He gave His only begotten Son, that whoever believes in Him should not perish but have everlasting life” (John 3:16-17). When God is the most important part of our lives, the amount of time we spend in study and worship will reflect that.

While reading isn’t the same thing as studying, it is a good place to start. There are several things that you can do. Read or listen to the Bible while you exercise. Most treadmills, stationary bikes, and elliptical machines have a place for you to set a book while you exercise–– take your Bible. Or take your CD player outside with you and listen to the Bible on CD. I often listen to it while driving. You can also bring a Bible with you wherever you go, in your purse or backpack, to read when you are waiting for an appointment or for a friend to meet you.

You can also start a memorization program during breakfast––memorize a few verses every day. Or, if you have a question about something, write it down and later see if you can find an answer for it.  Strategies for success offers some good tips for memorization, such as these:

• rewrite and organize notes
  • include any questions you have about a verse
• create index cards on key terms or definitions. Example:
  • LOVE has many different meanings in Greek, and are separated into different words, unlike the one word that we use (Vine’s dictionary)
    • Agape - expresses the deep and constant “love”
    • Phileo - “tender affection”
    • Philanthropia - “love for man” “kindness”
    • Philarguria, “love of money”
    • review and recite notes frequently

    Developing these habits for Bible study may also help us when it’s time to study for school.

    REMEMBER:

  • Study habits matter
  • What you practice matters
  • If you want to be a genuine Christian in God’s eyes you need to know what’s in the Bible so you can put it into practice!

Time for Breakfast

I suggest breakfast as a good time to sit down and work on memorizing verses or passages in the Bible because breakfast is an important meal and this will encourage you to sit down and eat it. Research has shown that people who eat breakfast, on average, weigh less than those who don’t. By skipping breakfast, your metabolic rate slows down and your blood sugar drops. As a result, you become hungry and have less energy. This sets you up to impulsively snack in the morning––often on high-fat sweets––or to eat extra servings or bigger portions at lunch or dinner.

Eating breakfast is important, but it’s equally important that it’s a healthy breakfast. Breakfast choices are endless, but whole-grain cereals top the list as the best choice for weight control and improving health. A Harvard study found that participants who ate whole-grain cereal every day were 17 percent less likely to die over the next several years from any cause, and 20 percent less likely to die from cardiovascular disease, than those who “rarely or never” ate whole-grain cereals. Look for cereals that list whole grain or bran as their first ingredient and contain at least 2 grams of dietary fiber per serving. Bran cereal and oatmeal contain at least 7 grams per serving, or about 25 percent of the recommended daily intake. (I like the bran cereal mixed with nonfat yogurt!) To learn more, visit Meals Matter or Mayo Clinic.

Food of the Month: Bananas

Bananas are rich in vitamin B6 and are a good source of fiber, vitamin C, magnesium, and potassium. Lack of B6 in a diet can cause weakness, irritability, and insomnia. The potassium found in bananas helps to regulate blood pressure and may reduce the risk of high blood pressure and stroke. Potassium is also essential for helping muscles to contract properly during exercise and reduces cramping. A medium-sized banana provides 400 mg of potassium––11 percent of the daily value––and contains 110 calories and 4 grams of fiber.

By Megan Skinner

Cafeteria Food: Friend of Foe?

While schools are supposed to provide well-balanced meals, the question is whether or not they are actually healthy. I remember having fries with my pizza or burgers, while the soda machines were calling my name. Salads were also provided, but they were usually pitifully small side salads. I remember Ranch, French, and Italian dressings, and I remember dumping a lot on my salad. In today’s schools, you don’t have to do much to stand out at lunchtime—all you have to do is eat a healthy lunch.

Even though avoiding the greasy food is a good start, it isn’t enough to assume that just because a food sounds healthy, it is. What really gets me today is that many people seem to think a salad is healthy, but they may be fooling themselves. Lettuce, carrots, cucumbers, and broccoli are all healthy choices on your salad. But when you add bacon, croutons, and salad dressing, everything changes. A normal serving of dressing is usually 2 TBSP, but most of us end up putting two or three times that on our salads. Take, for example, Hidden Valley Ranch – the original, light, and fat-free versions. Just by looking at the nutrition facts, you can see the difference. If you’re adding more than 2 TBSP to your salad, the calories can really add up. It’s not just what you eat that you have to watch, it’s also how much you eat. If you’re not sure how much 2 TBSP is, measure it out.

Based on the above chart, if you were to eat a salad with the usual amount of dressing (which is typically 2 or 3 times the serving size), you would be consuming up to 420 calories—just from the dressing on your “healthy” salad!

By simply switching to the light or fat-free versions of salad dressings, you can save yourself a lot of calories. But if you don’t like these versions, there is something else you can do. Have your salad dressing on the side and dip the salad into it; you’ll use a lot less that way. You could also try out much healthier dressings like vinaigrette’s or olive oils. If you have any questions about the nutrition facts of something, you can look it up.

Another major calorie trap is the soda and snack machines placed throughout the building. Schools have these machines for one reason– they make money. The net gross profit of a soda machine is $4,082, and $3,276 for a snack machine.

These machines don’t usually provide healthy choices because the companies wouldn’t make as much money but there is a big difference between the sugar and calories in a regular soda and a diet soda. This chart compares a regular Sprite and a low-cal Sprite Zero:

The easiest way to compare two food choices is too look at the nutrition facts. Manufacturers are required to have a nutrition label on their food products.

Your best bet is to ignore the percent daily values – they provide an idea about how much you eat of a particular nutrient, but unless you are eating ~2000 calories a day, your percent daily values will be slightly different. What you really need to pay attention to is the serving size. The serving size refers to how big the portion is that the manufacturer is providing the nutrition facts for. Often there is also a “servings” category that tells you how many of the serving-size portion there is in the package or container.

For every unhealthy food that you eat, there are likely to be other equally nutritious foods that will satisfy your hunger, and craving, with fewer calories. A good goal is to gradually change your diet to include more nutritious and filling foods and less unhealthy and unsatisfying foods. Make a statement at your school by teaching your friends about taking care of your body, the temple of God (1 Corinthians 6:19).

By Megan Skinner

Healthy Habits

Getting Started

Your physical health is important, just as your spiritual health is important. “Beloved, I pray that you may prosper in all things and be in health, just as your soul prospers” (III John 2).

Losing weight can be a long and laborious process. Losing one to two pounds a week is a healthy way to lose weight. There are several things that you can do for yourself to help this process along. One of the best ways to keep yourself from cheating is to keep a food and exercise log. Write down everything that you eat, and the exercise you do. This can be time consuming, but there is no better way to realize that in the boredom of the day, you ate a third of a pack of Oreos.

For the first week that you keep your log, I want you to do something else as well. I want you to write down why you ate what you did. Were you bored, stressed, depressed, hungry, not yet full, watching TV, or is it just habit? Understanding why you eat is part of the key to losing weight. For example, I eat when I manage to convince myself that there’s absolutely nothing to do, even when I have homework from every class and just don’t want to do it. I have to watch when that happens, or I end up eating half a bag of pretzel sticks.

Another thing you can do is increase your physical activity level. When I first started to lose weight, all I did was increase my activity – I didn’t change what I ate, when I ate, or how much I ate, and I still lost weight. One of the main reasons I kept that up was the compliments – people around campus began noticing that I had lost weight and were complimenting me! Forming a support group is one of the most important things you can do for yourself. Having someone there helping you when you don’t want to get up and exercise, encouraging you, and helping you through the setbacks can mean the difference between sticking with your plan and not. Tip: If you’re one of those people who likes to walk, jog, run, ride a bike, etc. outside, be careful. Don’t take the same route everyday at the same time – it creates a pattern that predators could take advantage of. Exercise with a friend or two, or exercise where there are always people around.

Another way to lose weight is to watch your portion size. Almost all restaurants provide larger portions than the recommended size. Most of the time I end taking part of my meal home to have as another meal. Tip: It takes about 20 minutes to fill up, regardless of how much you eat in that time. Eat slowly and drink water – you’ll fill up just as fast and on fewer calories!

Snacks are where I tend to struggle the most. I have to watch carefully, because if I don’t, I end up eating too much. I also tend to overeat when watching movies – buttery popcorn and soft drinks! But there are several things you can do to curb overeating urges and channel them into something else.

• Change your surroundings – get out of the kitchen and away from the refrigerator and pantry. This can change your mood and keep you away from temptation.

• Take five minutes – doing something—walking, skating, breathing exercise, playing an instrument, etc.—that isn’t related to what you were doing can have a positive effect.

• Fake out your mouth – try eating something healthy that is opposite of what you are craving – if you want something sweet, have something that isn’t (ex. pickle or pepper instead of a cookie) – and see what happens.

• Reward yourself – treat yourself to a relaxing activity you normally wouldn’t do: a warm bath, a movie marathon, or uninterrupted reading of Christian magazines.

• Get physical – exercise!!! The endorphins released can offset your cravings (they make you feel happy!).

• Sit with your feelings – rather than stuffing negative or uncomfortable emotions like fear and anger by stuffing your mouth, try “being” with those feelings for five to ten minutes - write it down and try to sort it out. If you can understand what kind of moods make you crave snacks, you can learn to recognize them and take control of your cravings.

The interesting thing about these exercises is that most overeating triggers only last 15 minutes – if you can outwait them, or outwit them, you can beat them. You’ll be amazed (and happily surprised) at how different you’ll feel later. You can find all of this and more on the AOL Health. Each of us has the freedom to stand out and make a difference. Remember that applies to every area of our lives – including our health!!

Look at these two pictures and decide which one is a better example for you to follow. I can give you some tools to help you along the way, but you must decide how you are going to live your life.

“No servant can serve two masters; for either he will hate the one and love the other, or else he will be loyal to the one and despise the other. You cannot serve God and mammon” (Luke 16:13).

Food of the Month: Corn

Corn is a good source of vitamin B, which supports heart health. It’s also rich in beta-cryptoxanthin, which can reduce your risk of getting lung cancer by as much as 27 percent. (Other sources of beta-cryptoxanthin include pumpkin, papaya, red bell peppers, tangerines, oranges, and peaches.) Thiamin supports memory – it can reduce your risk of age-related impairment in mental function (senility) and Alzheimer’s disease. The fiber has been shown to reduce your risk of colon cancer.

If you’re watching your weight or your blood sugar levels, choose blue corn chips and tortillas. Corn comes in a rainbow of colors, including violet, blue, and black. Darker varieties contain greater quantities of antioxidant pigments called anthocyanins. Blue corn tortillas contain about 20 percent more protein and 8 percent less starch, giving them a lower glycemic index than the more common version made with white corn. Plus, blue corn tortillas have a softer texture and sweeter flavor than those made with white corn. To find out more about corn and other healthy foods, visit WHFoods.

By Megan Skinner

The Beginning of a Healthier You

God Cares About Your Health

“And he said to his disciples, ‘Therefore I tell you, do not be anxious about your life, what you will eat, nor about your body, what you will put on’” (Luke 12:22).

Just as God provides us with the tools to grow spiritually healthy, he also gives us the tools needed to grow physically healthy as well. “Or do you not know that your body is the temple of the Holy Spirit who is in you, whom you have from God, and you are not your own? For you were bought at a price; therefore glorify God in your body and in your spirit, which are God’s” (1 Corinthians 6:19-20). Our body, as well as our soul, belongs to God, and just as we study the Bible to grow spiritually healthy, we also need to take care of our physical body.

It’s been a long, uphill struggle most of the time for me to maintain and lose weight. My family has a history of diabetes, and it’s important that I maintain a lower weight. When the Atkins diet came out, it was something that I tried. It cuts the carbohydrates out of your diet. I lost weight. However, this diet is only meant for short-term use, and when I went back to eating regularly, I gained the weight back. It was frustrating.

Next, I tried Weight Watchers, which worked–sort of. I was maintaining my weight but not really losing any. By the time I went to college I was discouraged. In my sophomore year I found something that helped me lose weight (even while eating the school’s food!). So far I have lost twenty pounds, and I hope to lose more. It is called the Best Life Diet by Bob Greene.

The New Food Pyramid

This is the newer version of the food pyramid (it now includes EXERCISE), and it can be found on this USDA website. The food pyramid is intended to help people take in a balanced diet. Find something you like to eat –don’t force yourself to eat it if you don’t like it. To do this, my recommendation is to plan out your meals and to write down everything you eat; this way you are accountable to yourself and are less likely to cheat. Cheating can set you back, so staying within your plan and satisfying your sweet tooth requires creativity. I like Quaker Caramel Corn Rice Cakes (there are other flavors available), Fig Newton cookies (strawberry), and Real Italian Ice. Also, you want to talk to your doctor and see if he or she has any other tips or guidelines for you to follow. Remember, every one of us is unique in what our body needs.

Exercise is the second part of the new pyramid. This is a word that I hate–exercise is something that I dislike doing. It’s also something that I get up early in the morning before class to do. By exercising, you boost your metabolism for a short while, so even when you’re done, your metabolism stays up and you burn more calories. You can learn more about that on the Body and Fitness website.

It’s important to start out slowly and build up as you go along. Start with 15–20 minutes every two or three days. Build up to 30–45 minutes every one or two days. Remember: TAKE YOUR TIME. It’s also easier to start exercising if you plan for it and write it down. Again, talk to your doctor.

While staying active is synonymous with exercise, it doesn’t have to seem like exercise (treadmill, stationary bikes, Stairmasters, weights, etc.). I like to swim and play racquet ball with my friends. Other great summer activities include bike riding, canoeing, roller skating, hiking, and caving. If you’re not into the more active ideas listed, you could even go vacationing and shop all day. So long as you’re moving, it’s considered exercise. And the important thing to remember: have fun.

However, a word of advice if you choose to get in your exercise in the sun: use sun block. Sun block prevents damage to the upper layers of skin by blocking ultraviolet rays. Sunscreen prevents damage from occurring to the living cells below the surface layers, but it does not block ultraviolet rays. More information on the differences between sun products can be found here.

For those of you with a lighter skin tone, use sun block with a higher SPF number. SPF stands for Sun Protection Factor. It’s measured by comparing sun resistance for those with and without sun block. For example, if a person normally burns in ten minutes, SPF 15 will delay the onset of a sunburn for about 150 minutes, allowing the person to stay out in the sun fifteen times longer. But remember to RE-APPLY (especially after getting out the water).

One great summer idea to combine both health and fitness is having a picnic. You could pack it your-self to keep track of what you’re eating, and you could walk or ride your bike to the picnic site.

Food of the Month: Grapes

Grapes are a great source of antioxidants, and these antioxidants have been shown to reduce cardiovascular and cancer risks (it can even inhibit breast cancer cell growth). They are rich in ellegic acid, which also helps fight cancer. Grapes come in many colors: blue, red, purple, black, golden, and green are the most common. The different pigments can improve immune responsiveness. New research also suggests that grape juice can promote brain health and delay neurodegenerative diseases. Drinking dark purple grape juice and similar juices (blueberry and blackberry) three times a week reduces your chances of developing Alzheimer’s disease by around 70 percent. For more information , about the health benefits of grapes, click here.

If anyone has any comments, suggestions, tips for a healthier lifestyle, topics you would like me to discuss, or a story to share, please send them to Pierce My Heart and I will try to post as many as possible.

By Megan Skinner