5 Tips to Safely Have Fun in the Sun
- Don’t burn. Figure out what sunscreen works for you and use it. Every time you burn you increase your chances of getting skin cancer, especially melanoma, which is the most deadly.
- Get to know your skin. Once a month, survey all of your moles and get familiar with all your spots and freckles. Get a mirror and check out places that don’t normally see the sunshine, and employ a spouse, significant other, or close friend to take inventory of places you can’t see. Take note of anything abnormal, new, or anything that has changed.
- Visit a dermatologist regularly. Better to be safe than sorry. Keep a standing date at least once a year with your dermatologist, and if you see anything suspicious, make an appointment earlier. Mole removal is close to painless and like anything else it is much better to catch any abnormalities early as skin cancer can be very treatable.
- Never, ever go to a tanning salon. There are just to many reasons to say why not too.
- Finally, eat well. The skin is our largest organ. Like our brains, hearts, kidneys and liver, the skin needs proper nourishment to thrive. While eating an apple away won’t keep skin cancer away, eating well will keep your whole system thriving at its peak, and studies are being done to show that a healthy diet does in fact help prevent skin cancer.
Like anything else, indulge in the sun in moderation and always listen to your doctor’s recommendations as everyone is different. Stay safe, but make sure to keep having fun while you do!
Thai Quinoa Salad with Fresh Herbs and Lime Vinaigrette
Ingredients
For the Salad
- 1 cup quinoa, rinsed (or pre-washed)
- 1/2 teaspoon salt
- 1 red bell pepper, cut into bite-sized strips
- 1 carrot, peeled and grated
- 1 English cucumber, seeded and diced
- 2 scallions, white and green parts, finely sliced
- 1/4 cup freshly chopped cilantro
- 2 tablespoons fresh chopped mint or basil (optional)
For the Dressing
- 1/4 cup freshly squeezed lime juice, from 3-4 limes
- 2-1/2 teaspoons Asian fish sauce
- 1-1/2 tablespoons vegetable oil
- 2 tablespoons sugar
- 1/4 teaspoon crushed red pepper flakes (use less if you don’t like heat)
Instructions
Add quinoa, salt and 1-2/3 cups water to a medium saucepan. Bring to a boil and then reduce heat to low, cover, and cook for 15 minutes, until the water is absorbed and the quinoa is cooked. You’ll know it is done when the little “tails” sprout from the grains. (If necessary add 1-2 tablespoons more water if the quinoa is not cooked by the time all the liquid is absorbed.)
Transfer to a serving bowl and let cool in the refrigerator. In the meantime, make the dressing by combining the lime juice, fish sauce, vegetable oil, sugar and crushed red pepper flakes in a medium bowl. Whisk until the sugar is dissolved.
Once the quinoa is cool, add the red bell peppers, carrots, cucumbers, scallions, fresh herbs and dressing. Toss well, then taste and adjust seasoning with more salt, sugar and lime juice if necessary (I usually add a bit more of all). Chill in the refrigerator until ready to serve. This salad keeps well for several days in the fridge.
Serves: 2-4
4 Hip Flexor Stretches to Relieve Tight Hips
1. Kneeling Hip Flexor Stretch
Drive your hip forward and your knee into the ground. Your iliopsoas muscle, one of the main hip flexors, is a deep muscle that requires isometric activation to stretch it.
2. Pigeon Stretch
Bring the heel of your front leg to the pants pocket on your other leg. This will align your hips and allow you to drive them into the floor, accentuating the stretch.
3. Spider-Man Stretch
Take a wide lunge stance and drive the hip of your down leg across your body when you rotate.
4. Hip Flexor Mobilization
Press the foam roller or lacrosse ball into the crease of your hip. Apply pressure as needed and roll the roller or ball back and forth to break up the tissue. When you find a spot that’s tender, focus on it and apply even more pressure to help release the tightness.
