The 4th of Don't Fry!

Before you head off for your 4th of July festivities, remember these skin cancer facts:

• Skin cancer is the most common cancer in the U.S.


• There are >1 million cases of skin cancer each year.


• About half of all cancers are skin cancers.


• 1 in 5 Americans will develop skin cancer.


• Men get skin cancer about twice as often as women.

Strawberry-Banana Smoothie

Ingredients:

1 cup strawberries, fresh or frozen
1/2 banana
1 cup low-fat yogurt, plain
1-inch slice silken tofu (chopped)
fat-free or skim milk (as needed)

Instructions:

In a blender, mix all ingredients.
Add milk as needed.

Note:
Add more strawberries if you want a stronger strawberry taste.

Servings:
2

Ready In:
5 - 10 Minutes

Meal Type:
Breakfast, Snack, Beverage

Prep:
No Cooking Needed, On the Go

Nutrition:
Made with Fruit

June is Scoliosis Awareness Month

Spine Correction Center of the Rockies will be having a free scoliosis screening on June 30th from 2 pm-7 pm at their office location:

1101 Oakridge Drive, Suite A
Fort Collins, CO 80525

The doctors will also be giving a 30 minute presentation at 3pm and again at 6 pm.

To learn more, visit their website.

Physical Activity and Weight Management

Physical activity helps manage weight and is critical in preventing weight gain. If you wish to lose weight, you need to reduce your calories AND increase your energy expenditure. It's very difficult to shed pounds by increasing your physical activity alone! To lose weight and keep it off you should know a few basics:

1. One pound = 3,500 calories.
2. Lose only 1 to 2 pounds each week. Severe calorie restriction slows your metabolism and can cause you to lose muscle rather than fat. And that's not good because in addition to looking more firm than flabby, muscle also burns more calories.

You'll be more successful if you think about reducing calories by about 250 calories a day (or a bag of chips) and increasing energy expenditure by 250 calories (or walking briskly for 2.5 miles), a total of 500 calories a day. In 7 days that's 3,500 calories or one pound!

Overweight or obese people can significantly improve their health by losing 5 to 10 percent of their body weight. For someone who weighs 300 pounds, that's 15 to 30 pounds of weight loss at a rate of 1 to 2 pounds per week.

Pesticide Safety

Health authorities, such as the Environmental Protection Agency (EPA) and the USDA, believe that produce that is grown with pesticides is safe to eat. The federal government strictly limits the kinds and amounts of pesticides that can be used in the US. The health risk to consumers from trace amounts of pesticides in the diet is very small. Fruits and vegetables are regularly tested by state and federal officials and must past tough standards to protect the health of the consumer.

Though pesticide residues are generally considered safe, it is wise to wash all fruits and vegetables before eating them. Washing fruits and vegetables also removes dirt and bacteria. As a rule, grocers don't wash produce before putting it out on the shelf.

1. Wash all fresh fruits and vegetables thoroughly under cool running water.
2. Scrub firm produce like melons and cucumbers with a clean brush.
3. Don't use soap or detergents to wash produce.
4. Discard the outer leaves of vegetables like cabbage and lettuce.

If you're concerned about the effects of pesticides on you or the environment, choosing organic produce is an option. Both organic and conventional produce have essential nutrients; it is up to you to weigh the pros and cons of choosing one over the other. Factors include cost and personal preference.

Resveratrol Does it All?

A chemical called resveratrol, which is found in red wine, can protect your heart and help you avoid age-related illnesses.

Scientists are working to transform resveratrol into a pill.

To learn more about the findings follow this link.

Don't Give up on Fitness Goals!

Making a plan is an important step in leading a healthy lifestyle. And recovering quickly when you veer from that plan is equally important. Follow these tips to ensure that you keep going full speed ahead with your goals instead of falling into old traps.

• Make a plan of lifestyle choices that you can live with for the long haul. And enjoy!
• Prepare for situations that are likely to result in a setback in your plan.
• Recognize setbacks quickly, forgive yourself, and then get back on track.
• Avoid thinking that one set back is reason enough to give up on all your goals.

Lack of Sleep Can Lead to High Blood Pressure

Some studies suggest that lack of sleep can lead to high blood pressure.

Middle-aged adults should get between 7 and 9 hours of sleep each night. Stock up on those z's as much as possible.

Read more here.

The ABCDE's of Skin Cancer

Not sure what to look for when scanning your body for abnormalities to show to your dermatologist?

Check for the following ABCDE's of skin cancer:

A: Asymmetry - one half of the mole is shaped differently than the other.
B: Border - the border of the mole is irregular.
C: Color - the color is not uniform throughout.
D: Diameter - generally marks larger than the diameter of a pencil eraser causes concern.
E: Evolving - a mole or skin lesion that is changing in size, shape, or color.

Apple Sandwich

A sandwich doesn't need to be between two slices of bread, try apple halves instead.

Instructions:

1. Slice apple in half and remove the core.
2. Mix peanut butter and cereal together.
3. Spread the peanut butter mixture in between the apple halves and enjoy.

National Get Outdoors Day

Saturday, June 13 is National Get Outdoors Day! This is the second annual event that promotes outdoor activities and taking advantage of parks and other outdoor venues.

So pack up a cooler and support this cause!

To find out where this event is happening in your city check out this website.

Walk and Talk

It's Saturday afternoon and you want to get outside and be active. Consider taking advantage of the different trails around your city. Most trails are designed for walking and running, so get out there and enjoy them.

Choose trails that are well lit and well mapped out. If safety is a concern, take along a friend. Try a new trail every month or week. Mix it up with hiking trails, urban trails, dirt and concrete trails. If you're new to the city, this is a fun way to get to know it better and see things in a whole new way!

If you live near the mountains, consider some hiking trails. Parks and recreation departments usually list the trails in your local city and county and also rate the difficulty. Make sure you go prepared with water and extra clothing in case the weather turns bad.

If you live near the ocean, consider walking the beach. Or take advantage of some of the maintained bike paths or paths around the lakes that your city is bound to have. Parks are great places to go for walks as they are full of marked paths and provide a great way to hang out with friends.

Summer Sprtizers!

Add a little sparkle to your day with this refreshing drink.

Use any combination of fruit juices and seltzer waters to make the drink perfect for your tastes. Splitting juice with seltzer or sparkling water adds fizz and also helps to cut down on a few calories.

Instructions:
Mix ingredients together and enjoy.

A Giant Leap Toward Health

In an effort to have healthier snacks at San Francisco Giants baseball games, the Table Grape Commission has been offering seedless grapes at AT&T park.

Since the growing season is almost identical to the baseball season, it is the persfect healthy snack to offer instead of the traditional greasy treats.

Check out the facts here.