COUNTING ON MY HEALTH:
Summertime Fun-in-the-Sun

When we have a spring like we did this year in Spokane Wash. -- rainy day after rainy day and no sun in sight -- I wonder if I'll ever have reason to worry about my typical June concern; that is, how to have fun in the sun and not burn my fish-belly-white Scandinavian skin.

Then all of a sudden, summer and sunshine are upon us, and I find myself hunting through kitchen drawers and bathroom cabinets, beach bags and camping equipment, to find some sunscreen.

Last weekend was one of those kind of days. And when I found a tube, as I tried to squeeze a bit out, I was finding the contents kind of -- well -- crusty comes to mind.  I wondered: Is there an expiration date on sunscreen?

For an answer, I went to a really great website for medical minutia...MayoClinic.com. There I found a Dr. Lawrence Gibson, who explained that sunscreens are designed to remain stable and at original strength for about three years. He suggested anything older should be disgarded.

OK ... well the tube I had came with me when I moved west from Minneapolis ... well over a decade ago. It didn't take higher math for me to determine that it was time to say good-bye to that old friend and head for the drug store. Apparently much has changed since my last sunscreen expenditure, as my local store devoted an entire aisle to sun-care products, and I not only had to choose between brands, I also had to choose between SPF's.

I finally chose one with a SPF of 15 ... but what does that mean? Once again, the answer was as close as my computer, on a UnitedHealthcare "Benefit Awareness" page under Health tips:

"The SPF number tells you how much longer you can stay in the sun without burning if you apply the sunscreen. For example, if you normally burn after 20 minutes of unprotected sun exposure, applying a sunscreen with an SPF of 15 gives you 15 times the protection and will protect you for as long as five hours."

Easy-speezy. I could sit out on my deck on a lazy summer Sunday for up to five hours and and arrive for work the next day, my whiter shade of pale still intact. Slack!

COUNTING ON MY HEALTH:
It Doesn't Take Much Time

It only takes a few minutes a day to increase your health. According to U.S. Secretary of Health and Human Services, you don’t have to train like an Olympic athlete to enjoy the benefits of a healthy lifestyle. Just a quick three-on-three “hoops game” on a lunch break a few days of the week can improve aerobic fitness, develop concentration and build lean muscle.

Likewise, studies have shown that when employees ride their bicycles to work they arrive with less stress and they take fewer sick days. We're not talking miles and miles here ... just a 15-minute bike ride to and from work five times a week burns off the equivalent of 11 pounds of fat in a year!

Easier said than done...I know. I stuggle with time too. As I mentioned in my last entry, I finally decided I needed some help to get regular about my exercise, so I joined an athletic club's Fit For Life program. Three days a week, right after work, of 45 minutes of exercise. The program included a half hour once a week with a nutritionist. I figured I could spare that much time.

The program was not only helpful, it was fun! And I saw not only my fitness improve, but my weight go down. In ten weeks, I'd lost 18.5 pounds and 14+ inches. I signed up for another ten weeks after learning from my doctor that I'd also brought my cholesterol and blood sugar into normal levels!

So, what's it going to take to get you up and running...walking even? Maybe you aren't able to join a gym, but just a simple step, such as incorporating a 15-lunch break walk can do wonders. In fact, walking at a moderate pace for just 30 minutes a day is associated with cutting the risk of heart disease, breast cancer, colon cancer, diabetes and even stroke.

Whatever you decide to do, just do it! You'll find – as I did – it doesn't take much time.

COUNTING ON MY HEALTH:
Fighting Exercise Boredom

Several months ago I pulled on my bike shorts and a jersey, and grabbed my helmet, trying to get up the energy to go for a bike ride. It was the dog days of summer − with temps hitting the high 80's – and while my body was telling me to get out and get some exercise, my head was saying, "Grab an ice tea and a magazine and go sit in the shade."

The next thing I knew it was a chilly autumn day and my bike was still hanging in my garage. I don't think it was really the heat that stopped me getting the exercise I needed, so much as boredom of doing the same old, same old.

Don't get me wrong...I love my bike, and really enjoy riding, but I think I needed a change.

Luckily an opportunity presented itself when, a few days later, I read that the Spokane Athletic Club offered a "Fit For Life" series. Three days a week, the program provides a variety of exercise types and styles, everything from calisthenics to yoga, and from Palates to weightlifting. In addition, the program offered an opportunity to get solid nutrition information, coupled with lots of ideas and conversation on how to get and stay fit. I decided to try it.

What a great decision! Over the last few weeks, I've lossed pounds and I've gotten interesting information and encouragement. I've learned I actually like weight lifting! Who knew?

The series is on hiatus for the holidays, but our instructors sent us away with some savvy ideas on how to resist the temptations this time of year and a promise that the series will return again after the first of the year.

I'm hooked. I'll be there for sure! If you're interested, check it out on the Spokane Club's website @ www.spokaneclub.org.

COUNTING ON MY HEALTH:
Bike to Work Week PART DEUX

I am really hoping for good weather, and trying to figure out how to get work clothes to my office, so I can bike to work during the week-long event that runs May 10 through May 16. This weekend, I'll develop my strategy and figure out how I'll make it to meetings that are scheduled and plan my least-treacherous route. I used to bike to work all the time when I lived in Minnesota ... I can do this!

If you're interested in participating, here's the schedule:

What’s Happening May 10-16:

• Education Fair: Sunday, May 10, River Park Square, 11 a.m.-4 p.m. Free and open to the public--everyone welcome!
• Kickoff Breakfast: Monday May 11, Riverfront Park, 7-9 a.m. REGISTERED PARTICIPANTS ONLY, so RSVP.
  
• Walk & Roll to School Day: Wednesday May 13 at participating Spokane Public Schools.
  
• Energizer Stations: Wednesday May 13, 7-9 a.m.
  Gathering points around the county (bike shops, schools, businesses who want to sponsor them) for snacks and meet-ups for Bike Buddies.
• Guided Commuter Ride: Wednesday May 13, meet 7:45 a.m. For more information:  This e-mail address is being protected from spambots. You need JavaScript enabled to view it
• After-work Wrap-up Party: Friday May 15, Steam Plant Grill, 4:30-6:30 p.m. REGISTERED PARTICIPANTS ONLY. We need your RSVP.

Want more information? Unable to ride, but want to volunteer to help out? Check out the Bike to Work website!