PanaFit - All Things Health & Fitness

How to eat Healthy at Chipotle

CK — Mon, 14 May 2012 16:18:40 +0000

In lieu of the grand opening of Chipotle in Kendall Square at 2 Cambridge Center (right in the heart of the square by the red line T stop, TechStars/DogPatch Labs and Champions). This is a fantastic location for the chain and I suspect will be one of their busiest locations in the Boston/Cambridge metro area over time. [Remember, they give away free food on opening day! Currently projected to be late June, early July]

It’s interesting to observe the 50/50 split in responses I get when I ask if people think Chipotle is healthy. The right answer is that it can be easily, but it’s going to depend on your view of what good nutrition actually is. I’m going to outline what to order for most people’s different nutrition philosophies, however, want to know the #1 way to make it better for you? Don’t order a burrito, order a burrito bowl. The tortilla is technically the only processed food in their mix and full of worthless carbs, synthetic B-vitamins, and gluten to top it off. In addition, I won’t be recommending the fajita vegetables because they’re fried in soybean oil (Update: apparently the rice has soybean oil added to it as well. Update 2: They’re testing “other oils”, but why? What do they think is the problem? And what fats are they testing? Update 3: They’re testing rice bran oil and sunflower oil, I say use the High Oleic (70%) Sunflower oil if those are the only two choices, a lot less Omega-6 and more Vitamin E).

Lastly, before I go into what to order, I will say one of the best things about Chipotle is the food quality, meaning, they use hormone & antibiotic free meats, hormone free dairy in addition to locally sourced vegetables (does not imply organic at all though).

So here’s the quick answer of what I would order:

Generally Awesome Order: Burrito Bowl with Chicken, White Rice, Black Beans, Guacamole, Sour Cream, Tomato Salsa, Green Tomatillo Salsa and Lemon (from the condiments counter)

Post Workout: + extra serving of Steak or Carnitas, Corn Salsa, Cheese – Sour Cream

Chipotle's Online Nutrition Calculator (http://chip.tl/nutritioncalc)

Here are the bowls I would order for different dietary philosophies:

Paleo (Low Carb) Bowl:

Steak, Guacamole, Sour Cream, Tomato Salsa, Green Tomatillo Salsa, Lemon

Paleo 2.0 (Moderate Carb) / Perfect Health Diet / Primal Bowl:

Steak, White Rice, Guacamole, Sour Cream, Tomato Salsa, Green Tomatillo Salsa, Lemon (Add black or pinto beans if you find them acceptable and want some fiber & antioxidants)

Slow Carb from the 4 Hour Body by Tim Ferriss:

Steak, Black Beans, Pinto Beans, Guacamole, Tomato Salsa, Green Tomatillo Salsa, Lemon

Vegetarian Salad Bowl:

Lettuce, White Rice, Beans, Guacamole, Sour Cream, Cheese, Tomato Salsa, Green Tomatillo Salsa, Lemon (do not use any of their “salad dressings”, stick to extra Tomato salsa)

Vegan Salad Bowl:

Vegetarian Salad Bowl – Sour Cream – Cheese

Fruitarian:

Guacamole (2X), Tomato Salsa, Green Tomatillo Salsa, Lemon…

Extra Recommendations:

- Some level of fat is always recommended via Guacamole or Sour Cream since that will lower the glycemic index of the meal the most and optimize nutrient absorption and protein digestion

- Lemon is always added since acids (citrus) will lower the glycemic index of the meal, although not as much as fat

- Ordering Carnitas (Pork) is a good idea since it’s actually pastured at Chipotle but mainly because it’s a high source of Selenium which most people don’t get enough of

- When ordering Chicken or Carnitas (Pork), it’s almost always best to get Guacamole as well because the Vitamin E will be protective against the higher percentage of polyunsaturated fats in those two

- I usually skip the lettuce in bowls of any kind because I think it typically waters down the taste. You want the saltiness from the meat and salsas to really bring out the flavor

Do not Recommend:

- Chipotle’s fajita vegetables: These are fried in soybean oil which makes them more inflammatory than the Vitamin C and Carotenoids they provide will protect against. If you still want them though, order Guacamole to get the Vitamin E or eat some almonds with your meal

- Brown Rice: In the Paleo world, we’ve learned about anti-nutrients such as phytate and lectins. These can irritate the gut lining and are bound to the minerals present in the bran, thus you don’t absorb the nutrients. So it’s better to just eat the toxin free white rice (this is the only processed grain that is deemed a “safe starch“) and get your nutrients from meat & vegetables

- Beans: Same reason as above, beans also have anti-nutrients which can be detrimental to the gut.

- Don’t eat Chicken or Carnitas as often since they contain more polyunsaturated fats, but at least Carnitas have a good dose of Selenium

Mainstream News Site thinks Soybean Oil isn’t as “fatty”

CK — Wed, 18 Apr 2012 19:14:26 +0000

http://www.everydayhealth.com/allergy-pictures/foods-that-fight-allergies.aspx?xid=aol_eh-allergy_4_20120416_&aolcat=ABO#/slide-7

By Elizabeth Shimer Bowers

Medically reviewed by Lindsey Marcellin, MD, MPH

“The gamma-tocopherol form of vitamin E seems to decrease allergy-related inflammation,” Bielory says. In a study from Michigan State University, animals that were given high doses of gamma-tocopherol before breathing in heavily polluted air had less inflammation in their nasal passages than animals that weren’t given the gamma-tocopherol, he says. The dose of this form of vitamin E in the study was extremely high — you would have to drink gallons of soybean oil a day to get the same allergy relief. But using soybean oil in place of other fattier oils certainly can’t hurt.“

The bolded text above might be the dumbest statement I’ve ever seen written, especially when they go out of their way to say that all the information was medically reviewed. When are we going to learn that most doctors do not know anything about nutrition?

Two things are so wrong with that statement:

1. You think other oils are fattier than soybean oil? Just about every fat on the planet has the same amount of calories per tablespoon. Yet somehow soybean oil is less fatty? What I think you’re insinuating is that there’s less saturated fat? Which we actually know now is healthier now…see next point.

2. Soybean oil is a processed oil, very high in Omega-6 fatty acids and oxidizes easily due to its mostly polyunsaturated composition. It’s one of the worst oils out there and is part of the reason the Standard American Diet is associated with heart disease, with inflammation being the primary underlying cause.

So next time you want to make a stupid statement like that, pick something like Olive Oil which is at least lower in Omega-6 and Polyunsaturated fats (and most mainstream nutritionists advocate as well), has a decent amount of Vitamin E and other fruit polyphenols (and of course I’d vote for grass-fed butter with all of its nutrients as the best fat of all)

Canola has up to 5% trans-fat, not heart healthy

CK — Sun, 01 Apr 2012 12:53:40 +0000

Dr. Cate has a great post on the evils of Canola Oil and how it’s in way more food than we realize (just like vegetable & soybean oil) and is one of the worst oils for you given it’s high trans-fat content:

“Here in the US, there is no such labeling requirement, so most consumers never learn that their bottle of “heart healthy” Canola contains as much as 5% trans fat, a percentage that goes way up when Canola is heated during cooking.”

“And since most people don’t happen to have PhDs in biochemistry, consumers don’t realize that the trans fat content is just the tip of the toxic iceberg. Trans fats are a predictable molecular product of Canola oil processing. It’s the unpredictable, randomly mutated molecular configurations that are making so many people sick.”

“How did all this trans and other distorted molecules wind up in Canola oil? From extraction and processing, that’s how. Ironically, the Canola oil that sits in the Canola seed is just fine, even healthy, as it is high in essential omega-3 fatty acids. The processed Canola oil—extracted with heat and high pressure and the use of harsh solvents, like hexane—is, chemically speaking, an entirely different animal, a substance rendered so rancid you’d think it would stink. That’s where the “bleaching” and deodorizing come in.”

http://drcate.com/canola-oil-the-blob-that-ate-butter-olive-oil/

Chocolate eaters are the thinnest

CK — Thu, 29 Mar 2012 17:32:23 +0000

Gotta love studies that eating a small amount of chocolate every day can help you stay thin. However, the truth is that cacao does this, and so you need to be eating >= 75% cocoa chocolate.

I recommend having hot cocoa made with raw unsweetened cacao, cinnamon and a little sweetener (you’ll need it with cacao) as a great snack that picks you up, has a ton of health benefits and suppresses hunger.

http://www.sciencedaily.com/releases/2012/03/120327091227.htm

World Renowned Heart Surgeon Explains Sugar and Omega-6 Cause Heart Disease

CK — Thu, 22 Mar 2012 22:13:35 +0000

This is such a great post by a world renowned heart surgeon explaining how the inflammation generated from excess sugar and polyunsaturated (Omega-6) intake is the real cause of heart disease. Cholesterol and saturated fats have nothing to do with it:

“Simply stated, without inflammation being present in the body, there is no way that cholesterol would accumulate in the wall of the blood vessel and cause heart disease and strokes. Without inflammation, cholesterol would move freely throughout the body as nature intended. It is inflammation that causes cholesterol to become trapped.”

and…

“One tablespoon of corn oil contains 7,280 mg of omega-6; soybean contains 6,940 mg. Instead, use olive oil or butter from grass-fed beef.

Animal fats contain less than 20% omega-6 and are much less likely to cause inflammation than the supposedly healthy oils labelled polyunsaturated. Forget the “science” that has been drummed into your head for decades. The science that saturated fat alone causes heart disease is non-existent. The science that saturated fat raises blood cholesterol is also very weak. Since we now know that cholesterol is not the cause of heart disease, the concern about saturated fat is even more absurd today.

The cholesterol theory led to the no-fat, low-fat recommendations that in turn created the very foods now causing an epidemic of inflammation. Mainstream medicine made a terrible mistake when it advised people to avoid saturated fat in favor of foods high in omega-6 fats. We now have an epidemic of arterial inflammation leading to heart disease and other silent killers. “

http://www.sott.net/articles/show/242516-World-Renown-Heart-Surgeon-Speaks-Out-On-What-Really-Causes-Heart-Disease

Chamomile Tea might help you sleep better and is anti-estrogenic

CK — Sat, 17 Mar 2012 14:00:41 +0000

Good quick post on Critical MAS attempting to see if Chamomile Tea helps with sleep quality. Either way, it’s anti-estrogenic so why not have some!

http://criticalmas.com/2012/03/my-chamomile-tea-and-sleep-quality-experiment/

The many benefits of fruits and vegetables

CK — Mon, 20 Feb 2012 23:20:57 +0000

Apples	Protects your heart	Prevents constipation	Blocks diarrhea	Improves lung capacity	Cushions joints
Apricots	Combats cancer	Controls blood pressure	Saves your eyesight	Shields against Alzheimer’s	Slows aging process
Artichokes	Aids digestion	Lowers cholesterol	Protects your heart	Stabilizes blood sugar	Guards against liver disease
Avocados	Battles diabetes	Lowers cholesterol	Helps stops strokes	Controls blood pressure	Smoothes skin
Bananas	Protects your heart	Quiets a cough	Strengthens bones	Controls blood pressure	Blocks diarrhea
Beans	Prevents constipation	Helps hemorrhoids	Lowers cholesterol	Combats cancer	Stabilizes blood sugar
Beets	Controls blood pressure	Combats cancer	Strengthens bones	Protects your heart	Aids weight loss
Blueberries	Combats cancer	Protects your heart	Stabilizes blood sugar	Boosts memory	Prevents constipation
Broccoli	Strengthens bones	Saves eyesight	Combats cancer	Protects your heart	Controls blood pressure
Cabbage	Combats cancer	Prevents constipation	Promotes weight loss	Protects your heart	Helps hemorrhoids
Cantaloupe	Saves eyesight	Controls blood pressure	Lowers cholesterol	Combats cancer	Supports immune system
Carrots	Saves eyesight	Protects your heart	Prevents constipation	Combats cancer	Promotes weight loss
Cauliflower	Protects against Prostate Cancer	Combats Breast Cancer	Strengthens bones	Banishes bruises	Guards against heart disease
Cherries	Protects your heart	Combats Cancer	Ends insomnia	Slows aging process	Shields against Alzheimer’s
Chestnuts	Promotes weight loss	Protects your heart	Lowers cholesterol	Combats Cancer	Controls blood pressure
Chili peppers	Aids digestion	Soothes sore throat	Clears sinuses	Combats Cancer	Boosts immune system
Figs	Promotes weight loss	Helps stops strokes	Lowers cholesterol	Combats Cancer	Controls blood pressure
Fish	Protects your heart	Boosts memory	Protects your heart	Combats Cancer	Supports immune system
Flax	Aids digestion	Battles diabetes	Protects your heart	Improves mental health	Boosts immune system
Garlic	Lowers cholesterol	Controls blood pressure	Combats cancer	Kills bacteria	Fights fungus
Grapefruit	Protects against heart attacks	Promotes Weight loss	Helps stops strokes	Combats Prostate Cancer	Lowers cholesterol
Grapes	Saves eyesight	Conquers kidney stones	Combats cancer	Enhances blood flow	Protects your heart
Green tea	Combats cancer	Protects your heart	Helps stops strokes	Promotes Weight loss	Kills bacteria
Honey	Heals wounds	Aids digestion	Guards against ulcers	Increases energy	Fights allergies
Lemons	Combats cancer	Protects your heart	Controls blood pressure	Smoothes skin	Stops scurvy
Limes	Combats cancer	Protects your heart	Controls blood pressure	Smoothes skin	Stops scurvy
Mangoes	Combats cancer	Boosts memory	Regulates thyroid	Aids digestion	Shields against Alzheimer’s
Mushrooms	Controls blood pressure	Lowers cholesterol	Kills bacteria	Combats cancer	Strengthens bones
Oats	Lowers cholesterol	Combats cancer	Battles diabetes	Prevents constipation	Smoothes skin
Olive oil	Protects your heart	Promotes Weight loss	Combats cancer	Battles diabetes	Smoothes skin
Onions	Reduce risk of heart attack	Combats cancer	Kills bacteria	Lowers cholesterol	Fights fungus
Oranges	Supports immune systems	Combats cancer	Protects your heart

Kerrygold Butter

CK — Sat, 07 Jan 2012 16:41:41 +0000

Kerrygold Butter is considered the staple butter of Paleo / Primal Diet followers. The main reason is that is is 100% grass fed butter, and available year round (I buy mine at Trader’s Joe’s [pic on Amazon]).

I came across a blog post in which a Kerrygold representative clarified the difference between the salted and unsalted versions of their butter. Here’s what they said:

Kerrygold produces two different types of butter for the US: a salted sweet cream butter (gold foil) and unsalted lactic/cultured butter (silver foil). (link)

The bold emphasis is mine because it shows that the unsalted (silver foil) butter is cultured, which means it’ll have healthy bacteria in it.

So my recommendation is to always buy the Unsalted Kerrygold butter and add your own real salt (not processed and from a source with no contaminants) for taste

Great charts of Omega-3 to Omega-6 in foods

CK — Tue, 22 Nov 2011 14:50:53 +0000

Since we should all be minimizing our Omega-6 intake, I thought this was a great comprehensive post on the Omega content of various foods:

http://paleozonenutrition.wordpress.com/2011/05/10/omega-6-and-3-in-nuts-oils-meat-and-fish-tools-to-get-it-right/

Measure Everything

SB — Mon, 26 Sep 2011 18:36:46 +0000

I’m amazed that people spend so much time going to the gym, yet fail to take the extra minute or two to incorporate practices that help them get the most out of their time there. One thing that people tend push to the side is keeping a thorough log of their gym routines.

In order to truly get the most out of each workout, its important to establish a measurement system. This can be done by logging the details of each workout. Why is it important? For starters, it helps you remember the exercises you did last time you were at the gym. More importantly, it enables you to track your progress. Tracking progress is important for assessing the effectiveness of routines as well as serving as an indicator for when components of a workout or specific exercise should be adjusted. Some examples of adjustments are increasing the weight for a lifting exercise or speed on the treadmill.

In terms of what to measure, you should attempt to record the necessary details of each exercise that facilitate a consistent baseline from workout to workout. I’ve outlined two examples below to gain a better understanding of what I mean.

Weightlifting measurement:

Name of exercise
Number of repetitions
Number of sets
Rest time between each set
Machine setting (seat height etc)

Treadmill measurement:

Incline
Speed
Time elapsed

Although it may seem tedious to measure these things, the returns you receive are worth it. Without this information, its hard for us to determine whether our training is effective and when we should increase resistance (which comes in many forms). Both of these are necessary for achieving maximum effectiveness in the gym. Bottom line: if you want the most out of your workouts, a good place to start is keeping a comprehensive log.

Paleo Chicken Wings

CK — Wed, 21 Sep 2011 02:51:42 +0000

Just wanted to give a shout out to Dr. Paul Jaminet’s Paleo Chicken Wings, they look amazing:

http://perfecthealthdiet.com/?p=4666

High Intensity Exercise recommended for longer life

CK — Sun, 11 Sep 2011 21:51:28 +0000

A study in Denmark showed that the relative intensity of cycling is the most important factor in the life extension benefits of the exercise. The higher intensity the people cycled, the more benefit they received (please keep in mind it does not mean that they cycled longer…typically when intensity is increased, the duration is decreased).

http://www.sciencedaily.com/releases/2011/08/110829070507.htm

Studies confirm Cocoa’s benefits

CK — Sun, 11 Sep 2011 21:48:24 +0000

More studies have confirmed something most of us already knew, that cocoa, the main ingredient in dark chocolate is quite good for you, being an antioxidant, antiinflammatory, and direct benefits such as a reduction in stroke potential.

The easiest way to get these benefits is to eat a square of 85% or 90% dark chocolate (about 50 calories) every couple of days. Raw cocoa powder can be added to shakes, smoothies etc, however, be aware it’s very concentrated and bitter, so you don’t need a lot, probably a teaspoon to a tablespoon.

http://www.sciencedaily.com/releases/2011/08/110829070555.htm

Low Polyunsaturated fat diet still has high Omega 3

CK — Mon, 05 Sep 2011 19:51:27 +0000

This is actually a really interesting finding and again goes to show that the body can manufacture various nutrients.

The Maasai eat a diet that’s mostly saturated fat, and very low in polyunsaturated fat, meaning they don’t get a lot of Omega 3 or Omega 6. However, their cells are comprised of a small but decent percentage of Omega 3:

The study indicates the Maasai diet is rich in SFA and low in PUFA. Nevertheless, red blood cells are composed of comparable proportions of long-chain n-3 PUFA to populations consuming higher amounts of this fatty acid group.

http://www.lipidworld.com/content/10/1/141/abstract

This shows that for long term health, it’s more important to have the right balance of essential fatty acids vs. having more of them. Meaning, it would be better to have a 1:1 ratio of Omega 3 to Omega 6 at say 1g per day vs. having to take 5g of Omega 3′s to match your Omega 6 intake.

Stop consuming vegetable oils and high Omega 6 nuts!

Single Large Protein Ingestion better after workout

CK — Mon, 29 Aug 2011 21:12:33 +0000

This study showed that there was more muscle protein synthesis after consuming 25g of protein vs. consuming 25g spread out over multiple servings.

A lesson to be learned with protein is that “pulsing” is more effective at increasing muscle protein synthesis than constant infusions of smaller amounts. So having two big protein meals a day can be a bigger net gain than trying to eat a lot of small meals with some protein in them. This is similar to how you maintain better insulin sensitivity by not constantly putting a small amount of carbs in your mouth vs. just eating one large amount and then giving your pancreas a break for a while.

http://www.ncbi.nlm.nih.gov/pubmed/21795443

Eat less carbs when you’re not active

CK — Mon, 29 Aug 2011 21:06:39 +0000

This study was a bit of the obvious, but nonetheless, I’m glad to see a controlled study was done. Essentially, a bunch of people exercised and drank sugar, while another group didn’t exercise and drank the same sugar. The result, the less active people had a much higher swing in blood sugar which we know leads to chronic health problems. So the overall take away?

Eat less carbs when you’re less active, or another way to say it, carbs should be balanced by your moderate to high intensity activity

http://www.lef.org/news/LefDailyNews.htm?NewsID=11566

Dietary Total Antioxidant Intake Correlates to Lower Body Fat

CK — Thu, 25 Aug 2011 14:04:34 +0000

This is a really interesting study because it shows that the reduction in oxidative stress via an antioxidant rich diet correlates with lower body fat, lower oxidized cholesterol, lower triglycerides and blood sugar.

Is any of this surprising? Not especially, but does reinforce that people should be eating real foods because real foods have natural and synergistic antioxidants.

http://www.nutritionandmetabolism.com/content/8/1/59/abstract

Dried Plums (Prunes) fight Osteoporosis & are a Superfood

CK — Wed, 24 Aug 2011 12:50:09 +0000

Prunes have a reputation of being eaten by old people for bowel motility, but they also happen to have more benefits that should make them a staple in your diet:

1. Prunes are the highest antioxidant fruit by weight (some blueberries can have more)

2. Prunes are extremely low in fructose! This is probably the most important benefit because your antioxidant to fructose ratio is so high.

3. Last but not least, they seem to help by suppressing bone resorption and thus reduce fracture potential better than most other fruits. The study doesn’t say exactly why but my two guesses are that it increases the alkalinity of the blood and potentially contains boron (like Apples) which are part of the bone matrix and known to be synergistic with calcium, vitamin D3, magnesium and zinc.

Neurologist becomes healthy on high fat and low carb

CK — Tue, 23 Aug 2011 02:17:31 +0000

Here’s a great video by a neurologist who decided to dive into the actual science of how fats, carbs and protein affect us. He said the research by experts was clear, a high fat, low carb diet is the way to lower your risk of heart disease.

This doctor showed how he brought down his blood fat (triglycerides) from 720 to < 150, and his cholesterol significantly down as well. He also gives a great explanation at the end of why cholesterol is actually trying to heal arterial tears that resulted from glycated proteins (proteins damaged by too much sugar in the blood):

Passive stretching for 20-40 minutes lowers blood glucose

CK — Wed, 17 Aug 2011 18:29:10 +0000

It seems to me that anything that increases the ability for the muscle to take in sugar will lower your blood glucose. The study below shows that 20-40 minutes lowers blood glucose. Unfortunately, that’s not really that convenient unless you’re watching TV or something similar. I’ve read that going for a walk also helps keep the arteries pumping and manage blood glucose better (obviously better than sitting).

I’d also make the argument that foam rolling could be even more of a benefit than passive stretching but would need to see a study on that to be sure. Overall, a good little piece of knowledge to keep in mind or incorporate into your routine.

http://www.ncbi.nlm.nih.gov/pubmed/21843832

Cumin Lowers Stress and Blood Glucose

CK — Wed, 17 Aug 2011 13:06:55 +0000

I’ve mentioned before the importance of having herbs and spices in your diet and now another study shows that cumin can lower stress and improve blood glucose:

http://www.greenmedinfo.com/article/cumin-has-antistress-antioxidant-and-memory-enhancing-activities

Your 100% Orange Juice is not real

CK — Tue, 16 Aug 2011 14:46:04 +0000

Ever wondered how all orange juice tastes the exact same year round? That’s not how nature works and neither is 100% Orange Juice real. They use essential oils and other flavorings derived from oranges (in the 100% orange juice case) to ensure the exact same taste and increase the shelf life.

Here’s a blurb about it:

For industrially-produced orange juice, after the oranges are squeezed, the juice is stored in giant holding tanks and the oxygen is removed from them, which allows the liquid to keep for up to a year without spoiling. It also makes the juice completely flavorless. So the industry uses “flavor packs” to re-flavor the juice.

According to Food Renegade:

“Juice companies therefore hire flavor and fragrance companies … to engineer flavor packs to add back to the juice to make it taste fresh. Flavor packs aren’t listed as an ingredient on the label because technically they are derived from orange essence and oil. Yet those in the industry will tell you that the flavor packs, whether made for reconstituted or pasteurized orange juice, resemble nothing found in nature.”

Source

Herbs and Spices minimize damage from junk meals

CK — Sat, 13 Aug 2011 14:45:11 +0000

I’ve always known that herbs and spices are the pieces of most people’s diets that’s not done well. You’d think we’d put more emphasis on the fact that cinnamon can lower blood sugar by making muscle cells take up more glucose. Or that turmeric in curry powder is thought to be the reason that India has lowest incidence of Alzheimer’s Disease per capita.

Another study just came out showing that those two spices, turmeric and cinnamon, can reduce the elevation in triglycerides by up to 30%. I’m curious what the meals were composed of, but overall, it’s a safe assertion that consuming organic herbs and spices can be a great way to reduce the oxidative stress from a less than optimal meal.

Your morning chemicals

CK — Sat, 13 Aug 2011 13:09:11 +0000

This was a great post outlining all the chemicals you put on your body in your morning routine when using your typical mainstream brands:

http://ruthsrealfood.blogspot.com/2011/07/good-morning-chemical-soup.html

Sun exposure more dangerous when it’s cloudy

CK — Thu, 11 Aug 2011 12:51:16 +0000

This past weekend, I was out playing basketball from 11-1. Normally, if it were sunny, I wouldn’t get burned because I already have a good base tan and it’s the peak UVB period. UVB rays are what causes Vitamin D to be synthesized in the skin, which is what you want. UVA rays penetrate deeper, cause burning and are much more dangerous.

The general recommendation is to get 30 minutes of sun with hopefully >= 40% of your skin exposed as close to the times that the sun is highest in the sky (peak UVB penetration through the atmosphere).

However, I forgot about something, it was cloudy on this Saturday, not too thick, but enough to not have direct sunlight. Sure enough, I got burned slightly. Why? Because the clouds filter out the UVB rays, and thus, I was left only being exposed to the UVA rays. It surprised me the next day when I noticed, but it’s just a reminder that you should not be getting sun that’s filtered through clouds or glass. Glass is the most common problem for people. Sitting in an office, or a car, getting a lot of sun is not wise in these situations because you’re only getting UVA rays.

So, unless you’re getting direct sunlight (for about 30 minutes or until you feel like you’re about to burn) with no obstructions, probably wise to cover up or put on a chemical free sunscreen.