Protecting yourself from the sun at any elevation is important, but when you are a mile above sea level it is especially important to protect yourself from the sun. In Colorado you don’t have to be outside for too long to get a serious burn if you aren’t protecting yourself. There are three things you should do in Colorado to be sun safe.
First, check the UV Index. The UV index predicts exposure levels and indicates the degree of caution you should take when outdoors. The index is on a scale from 1 to 11+. Values that are two or lower indicate a lower level of risk. Anything at three and above requires sun protection to be used. Get in the habit of checking the UV index regularly – even in the winter. Just because there is cloud coverage doesn’t mean there aren’t any UV rays. About 70 to 80 percent of the sun’s damaging rays can penetrate through cloudy haze and water. Bookmark SunWise, and before you head out the door look to see what the UV index is for your area that day.
Second, when you have outdoor activities scheduled, seriously think about when they take place. In Colorado the sun is at its highest point and exposure levels between 10 a.m. and 4 p.m. It is best to plan your activities, and more importantly your children’s activities, in the early morning hours or early evening hours. The exposure to the sun is not as great during these times of day and your risk level is greatly decreased.
Third and finally, if you must go outdoors between the time period of 10 a.m. and 4 p.m., be sure to cover up and stay under shade. Covering up means wearing hats, sunglasses, long sleeve shirts, pants, and don’t forget sunscreen. Many will think that in the summer months’ covering up in long sleeve shirts and pants is crazy; however, fabrics with a tight knit block more ultraviolet light. What’s more, darker colors absorb ultraviolet light better and provide more protection for your skin. With all that said, to avoid getting over heated consider light fabrics that have a high UPF and that let air flow across the skin. Manufacturers now are making some clothing with what is called a UPF number. UPF stands for Ultraviolet Protection Factor. If you find clothes marked as sun protective the clothing usually has a UPF between 15 and 50+.
Covering your head and face is just as important as covering the rest of your body. A hat with a wide brim (at least 3 to 4 inches wide) and that goes all the way around offers the best protection for the face, nose, head, ears, and neck. A wide-brimmed hat provides roughly 50 percent protection from direct UV exposure. Baseball caps work, but don’t cover the ears, neck and some of the face, however if that is all you have, some protection is better than no protection.
In regards to your eyes, overexposure to the sun can cause short-and long-term damage. It is important that you, and all members of your family were sunglasses – even children. Sunglasses don't have to be expensive to protect your eyes. You can find inexpensive sunglasses that provide 100 percent UV protection at Target, Walmart, King Soopers, Safeway, Macy’s, JC Penny, etc.
Lastly, always apply sunscreen. Sunscreen should be used in addition to wearing protective clothing. When going outdoors and performing activities, apply sunscreen at least 30 minutes before going out. Applying sunscreen a head of time allows for the chemicals to be absorbed into the skin. You should even put on sunscreen when just riding in the car. The UV rays can penetrate your cars windows. An easy way to make sure you get sunscreen on in the morning is to get facial and body lotion with at least an SPF 15 already in the lotion.
For more information on how to be safe in the sun in Colorado visit Safe Sun Colorado
Friday, April 30, 2010
Thursday, April 29, 2010
Dear Just Be: Mothers Day is only a few weeks away...any special celebration ideas?
Mother's Day is on Sunday, May 9 this year and is only about 2 weeks away. If you plan on taking your mom out to eat for Mothers Day Brunch or dinner, you need to start making reservations now.
A few places in the Denver Metro area to take your mom are:
1. The Fresh Fish Company
2. Dazzle - includes live jazz on stage
3. Simms Landing
4. Le Central
5. Washington Park Grille
6. Lola
and
7. The Tavern Lowry - all mothers will receive a rose with brunch
If you'd like mom out on an outing, consider miniature golf, an ice cream outing, a picnic in one of Denver's fabulous parks, a day at the museum or zoo, hiking in one of the front range areas- Roxborough, Golden Gate, Garden of the Gods and more.
Around the house, you can pitch in and give your mom "a day off." Do the dishes, cook, wash the laundry, bring her coffee or breakfast in bed, clean the house notice something on her to do list and undertake the task yourself; such as running errands or washing her car (and fill it up with gas.) Also, you could set aside time to plant a garden or flowers in the yard, weather permitting. Leave notes around the house for her to find throughout the day mentioning all of the reasons you love her.
If your mother doesn't live nearby, call her and/or send a card. You can also send a gift certificate for a massage or a salon appointment, a movie outing or dining out gift certificate. Flowers can be delivered as can various gift baskets. Jewelry can be a nice gift to receive and hold sentimental value for her. A "Wine of the Month Club" or magazine subscription are gifts that give all year long.
Whatever you choose to do this year, we are sure your Mother will appreciate being thought of on her special day!
A few places in the Denver Metro area to take your mom are:
1. The Fresh Fish Company
2. Dazzle - includes live jazz on stage
3. Simms Landing
4. Le Central
5. Washington Park Grille
6. Lola
and
7. The Tavern Lowry - all mothers will receive a rose with brunch
If you'd like mom out on an outing, consider miniature golf, an ice cream outing, a picnic in one of Denver's fabulous parks, a day at the museum or zoo, hiking in one of the front range areas- Roxborough, Golden Gate, Garden of the Gods and more.
Around the house, you can pitch in and give your mom "a day off." Do the dishes, cook, wash the laundry, bring her coffee or breakfast in bed, clean the house notice something on her to do list and undertake the task yourself; such as running errands or washing her car (and fill it up with gas.) Also, you could set aside time to plant a garden or flowers in the yard, weather permitting. Leave notes around the house for her to find throughout the day mentioning all of the reasons you love her.
If your mother doesn't live nearby, call her and/or send a card. You can also send a gift certificate for a massage or a salon appointment, a movie outing or dining out gift certificate. Flowers can be delivered as can various gift baskets. Jewelry can be a nice gift to receive and hold sentimental value for her. A "Wine of the Month Club" or magazine subscription are gifts that give all year long.
Whatever you choose to do this year, we are sure your Mother will appreciate being thought of on her special day!
Wednesday, April 28, 2010
Dear Just Be: I am hosting an engagement party for my friends next weekend and need cocktail recipes.
If you do any looking it will seem that there are an endless number of cocktail recipes to choose from. Below are three recipes that have been huge hits for me, and that I enjoy sharing with others.
A traditional, but romantic cocktail I like to serve is the Cherry Gin-gria
Ingredients
• Ice cubes
• 2 ounces cherry syrup (recommended: Giammona)
• 2 ounces gin
• 5 to 6 ounces club soda
• 1 ounce red wine
• Maraschino cherries
• Fresh or frozen raspberries
Directions
Fill a tall glass with ice cubes. Pour in the cherry syrup and the gin; mix together by stirring. Lighten the drink with a liberal dash of soda. Float a layer of red wine on top by pouring it over the back of a wide, flat spoon. (If it doesn't float, it still tastes fabulous.) Drop a few maraschino cherries and raspberries into the glass and enjoy!
A unique cocktail which is more of a shooter is the Gin and Tonic Jellies
Ingredients
• 1 teaspoon gelatin
• 5 ounces tonic water
• 1 1/2 ounces gin
• 2 teaspoons lime juice
• Small wedges lime, key lime, or other small citrus
Directions
Pour about half the tonic into a bowl. Scatter the gelatin over the surface, do not stir, set aside until the gelatin softens. Warm the rest of the tonic over very low heat until just simmering. Whisk hot tonic, then gin into the gelatin. Pour jelly into two (2) ounce shot glasses and decorate with the citrus of your choice. Place in the refrigerator for two (2) hours (or overnight) until set. This recipe will make just four (4) shooters, so if you are expecting more than that adjust the above amounts.
Don’t forget your guests who may not partake in alcoholic beverages. Below is a fun non-alcoholic drink called Brown Pelican
Ingredients
5 oz apple cider
2 1/2 oz ginger beer
ice
Directions
Combine in a mixing glass, stir gently and pour over ice cubes in a highball glass.
I must admit I am not a mixologist and did not invent these lovely concoctions. I found these great recipes on the Food Network and on a website called Non Alcoholic Cocktails. Both sites have so many cocktail recipes you will be perusing for hours. Enjoy the celebration and, remember to be a responsible host.
A traditional, but romantic cocktail I like to serve is the Cherry Gin-gria
Ingredients
• Ice cubes
• 2 ounces cherry syrup (recommended: Giammona)
• 2 ounces gin
• 5 to 6 ounces club soda
• 1 ounce red wine
• Maraschino cherries
• Fresh or frozen raspberries
Directions
Fill a tall glass with ice cubes. Pour in the cherry syrup and the gin; mix together by stirring. Lighten the drink with a liberal dash of soda. Float a layer of red wine on top by pouring it over the back of a wide, flat spoon. (If it doesn't float, it still tastes fabulous.) Drop a few maraschino cherries and raspberries into the glass and enjoy!
A unique cocktail which is more of a shooter is the Gin and Tonic Jellies
Ingredients
• 1 teaspoon gelatin
• 5 ounces tonic water
• 1 1/2 ounces gin
• 2 teaspoons lime juice
• Small wedges lime, key lime, or other small citrus
Directions
Pour about half the tonic into a bowl. Scatter the gelatin over the surface, do not stir, set aside until the gelatin softens. Warm the rest of the tonic over very low heat until just simmering. Whisk hot tonic, then gin into the gelatin. Pour jelly into two (2) ounce shot glasses and decorate with the citrus of your choice. Place in the refrigerator for two (2) hours (or overnight) until set. This recipe will make just four (4) shooters, so if you are expecting more than that adjust the above amounts.
Don’t forget your guests who may not partake in alcoholic beverages. Below is a fun non-alcoholic drink called Brown Pelican
Ingredients
5 oz apple cider
2 1/2 oz ginger beer
ice
Directions
Combine in a mixing glass, stir gently and pour over ice cubes in a highball glass.
I must admit I am not a mixologist and did not invent these lovely concoctions. I found these great recipes on the Food Network and on a website called Non Alcoholic Cocktails. Both sites have so many cocktail recipes you will be perusing for hours. Enjoy the celebration and, remember to be a responsible host.
Tuesday, April 27, 2010
Dear Just be: Maybe its the rain and weather lately but I feel lethargic. Any suggestions of how to rejuventate myself?
It is amazing how the weather can sometimes effect our mood and energy levels. You can combat this lethargy with staying in motion-exercising. There is a simple movement called the Swimming Dragon from the Qigong tradition, which you can do in the privacy of your own home (no battling the weather outside required.) The practice is for rejuvenation and stretches out the entire body, working your spine, strengthening your back, adjusts the internal organs and can even help reduce weight.
The Swimming Dragon is practiced with gentle, slower, and deliberate movements, which in turn can help calm the mind, promote energy and balance. Additionally, this exercise increases metabolism and reduces appetite.
Follow these simple movements, outlined below, for 5-20 minutes - depending on your needs.
1. In a comfortable, quiet place stand with your feet together and ankles touching, or as close together as you can get them. Bring hands over your head, with palms together and fingers pointing up. Keep your palms together during this entire exercise.
2. Inhaling, push your waist out to the right side while keeping your head and upper torso straight. Simultaneously move your right elbow to the right, so that it rests at shoulder height.
3. Exhaling, push your waist out to the left side while keeping your head and upper torso straight. Simultaneously move your left elbow fully to the left at shoulder height.
4. Repeat this movement several times. Every time you move your waist to the right, bend your knees slightly more, lowering your entire body as you squat. Be sure to keep your upper torso and head straight.
5. With each right movement, move your hands lower, keeping your palms together and fingers pointing up. When your arms reach your chest, turn your fingers toward the ground and continue the movement.
6. When your arms reach your knees, you should be squatting.
7. Continue the movements, now rising with each right movement until you reach the standing position. When your arms reach your chest, switch the direction of your fingers so that they’re pointing up again.
Throughout this exercise, your hands should produce an S-shaped movement and your body should do a rhythmic belly dance. Remember to inhale on the rightward movement and exhale to the left. Only do this exercise on an empty stomach. Begin slowly and increase speed, warming up the whole body, but not to the point of perspiration.
The Swimming Dragon is practiced with gentle, slower, and deliberate movements, which in turn can help calm the mind, promote energy and balance. Additionally, this exercise increases metabolism and reduces appetite.
Follow these simple movements, outlined below, for 5-20 minutes - depending on your needs.
1. In a comfortable, quiet place stand with your feet together and ankles touching, or as close together as you can get them. Bring hands over your head, with palms together and fingers pointing up. Keep your palms together during this entire exercise.
2. Inhaling, push your waist out to the right side while keeping your head and upper torso straight. Simultaneously move your right elbow to the right, so that it rests at shoulder height.
3. Exhaling, push your waist out to the left side while keeping your head and upper torso straight. Simultaneously move your left elbow fully to the left at shoulder height.
4. Repeat this movement several times. Every time you move your waist to the right, bend your knees slightly more, lowering your entire body as you squat. Be sure to keep your upper torso and head straight.
5. With each right movement, move your hands lower, keeping your palms together and fingers pointing up. When your arms reach your chest, turn your fingers toward the ground and continue the movement.
6. When your arms reach your knees, you should be squatting.
7. Continue the movements, now rising with each right movement until you reach the standing position. When your arms reach your chest, switch the direction of your fingers so that they’re pointing up again.
Throughout this exercise, your hands should produce an S-shaped movement and your body should do a rhythmic belly dance. Remember to inhale on the rightward movement and exhale to the left. Only do this exercise on an empty stomach. Begin slowly and increase speed, warming up the whole body, but not to the point of perspiration.
Monday, April 26, 2010
Dear Just Be: With the rain we have received I need to mow my lawn. What do I need to do to make sure my lawn mower is ready for the season
Maintaining your lawn mower prolongs the life of it. Today's lawn mowers can be pricy, as much as $499. Purchasing a mower should be something you do at most two times in your life time. In addition to prolonging the life of your machine, maintenance of your lawn mower makes life easier for you with mowing and maintaining your lawn. Whether you have a power mower (gas or electric) or a push mower the first step in maintaining your mower is to read your lawn mower's instruction manual. This seems obvious, but admit it, not many of us actually take the time to read over our tools and electronics manuals.
The second step in preparing your mower for the spring/summer season is to sharpen the blades of your mower. You can do this yourself or take it to a lawn mower repair shop. If you sharpen the blades yourself do it with a grinding wheel and file, but be careful not to ruin the balance. To determine which end of the blade is out of balance, put a nail in the wall and hang the blade from the hole in the centre of the blade. File more off the blade on the heavy end.
After getting your blades sharepened, for your power lawn mower, you need to check the spark plugs for dirt or signs of wear. If you see that your plugs are deteriorating, replace them – don't wait. Waiting can cause more issues down the road. Another item to check and replace if worn and deteriorating is the grass-catcher bag. Also for power lawn mowers, check to make sure the filter is clean. For push lawn mowers, lubricate all moving parts. When lubricating your lawn mowers do not use WD40 - it will evaporate too quickly. A white lithium lubricant is preferred because it will adhear to the parts and stay much longer. Both types of lawn mowers need to have their bolts and screws tightened. Be sure to replace the wheels if they seem shaky.
The first time you go to run your power mower, put fresh lawn mower oil as well as new gasoline in your lawn mower. Throughout the spring/summer season you need to check the oil level in your lawn mower. At least twice throughout the mowing season, clean the underside/blades of the lawn mower with a strong stream of water. When lawn mower season is over, and if you have a gas power mower, allow your lawn mower's engine to run until it is out of gas or drain the gasoline before storing. If you forgot or forget to run down your gasoline before storing you can put a refreshing agent into the gasoline which will allow you to use the gas again. You can find refreshing agents at your local home improvement stores. The most important step you can take in maintining your lawn mower is, at least once a year, take your mower to a knowledgeable service person to have them inspect your mower.
The second step in preparing your mower for the spring/summer season is to sharpen the blades of your mower. You can do this yourself or take it to a lawn mower repair shop. If you sharpen the blades yourself do it with a grinding wheel and file, but be careful not to ruin the balance. To determine which end of the blade is out of balance, put a nail in the wall and hang the blade from the hole in the centre of the blade. File more off the blade on the heavy end.
After getting your blades sharepened, for your power lawn mower, you need to check the spark plugs for dirt or signs of wear. If you see that your plugs are deteriorating, replace them – don't wait. Waiting can cause more issues down the road. Another item to check and replace if worn and deteriorating is the grass-catcher bag. Also for power lawn mowers, check to make sure the filter is clean. For push lawn mowers, lubricate all moving parts. When lubricating your lawn mowers do not use WD40 - it will evaporate too quickly. A white lithium lubricant is preferred because it will adhear to the parts and stay much longer. Both types of lawn mowers need to have their bolts and screws tightened. Be sure to replace the wheels if they seem shaky.
The first time you go to run your power mower, put fresh lawn mower oil as well as new gasoline in your lawn mower. Throughout the spring/summer season you need to check the oil level in your lawn mower. At least twice throughout the mowing season, clean the underside/blades of the lawn mower with a strong stream of water. When lawn mower season is over, and if you have a gas power mower, allow your lawn mower's engine to run until it is out of gas or drain the gasoline before storing. If you forgot or forget to run down your gasoline before storing you can put a refreshing agent into the gasoline which will allow you to use the gas again. You can find refreshing agents at your local home improvement stores. The most important step you can take in maintining your lawn mower is, at least once a year, take your mower to a knowledgeable service person to have them inspect your mower.
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