Why Metabolic Conditioning?

Posted on January 10, 2012 by Megan

What is your go-to Saturday morning workout? A run to the bridge? A bike ride up Mount Tam? 45 minutes on the elliptical trainer and 15 minutes of weights? Those workouts are not without benefits, but they get less beneficial each time you do them because your body adapts to the stimulus. You are also not making efficient use of your time because you are only focusing on one or two aspects of your fitness. Perhaps most importantly, you are putting a tremendous amount of strain on your body with the all repetitive movements, thus putting you at a much greater risk of injury.

What can help you lose body weight, improve performance and reduce your chances of injury in a time efficient manner? Our Metabolic Conditioning workout. It’s tough, but that isn’t what makes it good. Anyone can make a person feel tired. This workout will push your limits with proper progressions, sound movement patterns and exercise selection with a purpose – all things we put a premium on at Presidio Fitness.

Our Metabolic Conditioning workout combines all the essential components of a responsible exercise program into 60 minutes of training: a dynamic warm-up (prepares your body to move) glute activation and core training, movement, power, strength and we top it off with a circuit that will challenge not just your cardiovascular system, but your mental toughness. Half-way through you may ask yourself why you came, but when it’s over, you’ll feel amazing and fired up for next week. This workout will truly take your fitness, as well as your expectations about exercise, to a new level. We’ll work your body at a higher intensity than perhaps it is used to and we’ll focus on things you may not be training. Suddenly you’ll smoke your friends up Mount Tam on the bike, you’ll be quicker and more explosive on the court, you’ll have a little more left in the tank at the end of your run, AND you’ll have the body to show for it. It’s a game changer.

We play with balls, bands, ropes, sandbags, TRX and kettlebells. Every workout is different. Dare I say fun? You’ll get the sense of camaraderie that comes with working hard in a group, yet it is small enough that you’ll still get individualized attention. It’s a slam dunk of a workout that YOU don’t have to think about – show up and we’ll take it from there, but bring you’re A-game!

Posted in Interval Training, Metabolic Conditioning, Power, Responsible Exercise Programming, Strength Training | Leave a comment

Step Your Game Up: Training For Power

Posted on January 6, 2012 by Megan

Every balanced exercise program should include an element of power. Life doesn’t happen slowly, it happens quickly and we need to able to respond that way. Train the way you play.

Power, by definition, means applying the greatest amount of strength in the shortest period of time. Power = Force x Distance/Time. The slower you move, the higher the force production. As you speed up that movement, force production decreases. Optimal power occurs between these two extremes.

Why train power? For athletes the answer is easy: performance. In actual athletic performance, an athlete will probably never use maximum strength. Athletes don’t train to lift heavy things slowly. They train to move quickly and explosively in order to produce maximum power output. Simply being strong doesn’t translate outside the gym if you are unable to apply that strength explosively in a short period of time.

Yet power training isn’t just for athletes and young people. Every program should incorporate power training. As we age, we lose power faster than we lose muscle. Resistance training has a positive effect on strength but only a small effect on functional ability, while power training improves function. Power is thought to be a better predictor than strength of an older adult’s ability to perform the activities of daily living. The loss of muscle and power make it harder to balance and to catch yourself when you trip. When older adults fall, they don’t fall slowly. It happens quickly and they need to be able to react that way.

Sarcopenia, or the gradual decrease in muscle tissue, begins at age 30, partly due to aging, but dis-use is a culprit as well. It has been thought that as we age we lose muscle mass and therefore we lose power, but perhaps it is the other way around. We stop TRAINING power so the body lets go of muscle mass. Regardless, when we train power, the muscles stick around and boost our metabolism.

Power training is also an important component of fat-loss. As intensity goes up, so does caloric expenditure. Medicine ball training, for example, significantly increases heart rate even though it is not traditionally thought of as “cardio.”

Power training can be achieved with Olympic-style lifts (it is important that these lifts be executed properly to avoid injury), medicine ball training, plyometrics, even hill sprints. The key is to move as fast as possible while maintaining control. Stability and proper movement patterns are important when moving explosively. It isn’t how hard we train, but how well we train. For older adults, this only means moving faster than normal in order to be effective power training.

Power is difficult to train on traditional weight machines because of the momentum of the weight stack. The change in speed varies the resistance, making it inconsistent. The faster you move, the LESS work you are actually doing. However, with the introduction of Keiser’s Infinity Series, we are able to train explosively via their pneumatic system. Keiser is hard on muscle (resistance stays smooth and consistent), yet it is easy on joints and connective tissue (because of the low impact loads the air pressure provides). Not only does this allow us to train speed at any given resistance, but it provides feedback on the force production of every rep. This allows us to diagnose bilateral asymmetries (right side vs left side), track force production (session to session) and stop someone once power falls below a certain level so the body doesn’t learn to move anything but explosively. Keiser equipment can be found at Presidio Fitness (which was not, by the way, the impetus for this blog).

Power is king. It is the key to human performance – as an athlete or as an older adult. The future will be measured not by how strong you are, but how fast you can throw a medicine ball, so incorporate power into your program. It’s like John Wooden said, “be quick but don’t hurry.”

 

Posted in Exercise Tips, Health, Power, Strength Training | 1 Comment

Happy New Year!

Posted on January 1, 2012 by Megan

In 2012…
May your faith be bigger than your fear.
Be better than you were yesterday.
Test your limits.
Live your life on purpose.
Make space in your life for what matters.
Never give up on something you can’t go a day without thinking about.
Live the life you’ve imagined.

Posted in Motivation, New Year, Uncategorized | Leave a comment

Happy Holidays!

Posted on December 23, 2011 by Megan

Happy Holidays from Presidio Fitness!

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How To Enjoy The Holidays Without Sacrificing Your Waistline

Posted on December 1, 2011 by Megan

Enjoying December festivities and feeling good about your physique come January 2nd do not have to be mutually exclusive. You just need a game plan: be mindful of what you are eating and don’t skip your workouts!

At Presidio Fitness we preach moderation because we want you to adopt lifestyle changes you can successfully maintain. It is not realistic to eliminate certain foods entirely from your diet. Instead, think about adding in more of the foods that make your body feel good: fruits, veggies, lean protein. Hence, the 80/20 rule: 80% of the time – eat clean, the other 20% of the time – enjoy yourself, within reason. It is fairly simple and realistic, yet effective.

By eating “clean,” we mean eating healthy, or of the earth. The closer a food is to its natural state (the way it is originally found in nature), the better it is for you. This favors a sweet potato over sweet potato fries, or a whole egg instead of pre-packaged, over-processed egg whites from a carton. Think fruit, veggies, and lean protein. If people weren’t eating it 60 years ago, you probably shouldn’t be eating it 80% of the time. If you eat animal protein, the less legs the better. Fish is better than chicken is better than steak. The remaining 20%, is your splurge. It is not a binge, or a time to over-indulge, but a time to indulge the flavors and foods you enjoy that may not be categorized as clean. Stay mindful of your portions, but eat it, and most importantly, enjoy it. Then move on.

For the mathematically challenged out there, let’s make this easy. For every 10 meals, 8 should be clean (meals that make you feel good) and 2 can be a (responsible) splurge. We suggest this strategy all year round, but here is how it can help you get through December feeling awesome. With 31 days in the month, eating 3 times a day (this does not include the 2 or so healthy snacks you should be eating), you are dealing with 93 meals. This gives you 18 splurges for the month (roughly 20%). Here is where the planning comes in. Take out your calendar and circle any days that you anticipate a splurge. Probably Christmas, Christmas Eve and New Years. Now circle any holiday parties you have, or special lunches or dinners with friends, account for those and you may even have an extra splurge or two left. Remember, you are indulging in something – not everything. The first few bites are the ones that taste the best.

By allowing yourself these splurges, you are also taking away the power of the forbidden fruit, or in this case, food. Knowing there is a splurge meal in your near future will serve to motivate you on the days you might otherwise be tempted to stray.

For those who favor creative accounting, listen up. Your body is the single most accurate accountant you will ever encounter. Ernst and Young have nothing on your body. YOU may forget about the handful of M&Ms you grabbed after lunch, but your body does not. Stay mindful of what you are eating and keep healthy snacks in your desk or bag to grab so you always have a healthy option. Not being prepared should never be a reason to splurge. Set yourself up to succeed!

Never go into debt with your splurges. Plan them in advance, starting with the non-negotiables. You do not want to be in a position where your next splurge is three weeks out.

While you have your calendar in front of you, leave it there. Schedule your workouts so you don’t fall off the wagon. Your windows for exercise this time of year may be shorter, but that is not a reason to skip. Now is not the time to break up with the gym! With all the stress of the holidays, you need this time for yourself now more than ever. Let those endorphins out to play. Our 80/20 plan assumes normal exercise.

If you are afraid you might over-indulge, here are a few simple tips:

  • Do not show up to a party hungry because you are more likely to make poor choices on an empty belly. Eat a healthy snack before you go to take the edge off your appetite.
  • Don’t skip meals during the day of an event to “save up” your calories. It doesn’t work that way – use them or they expire. Going too long without food can make you so hungry that when you do eat, you consume too much before you realize you are already full.
  • SLOW DOWN. Enjoy your meal – savor your bites. Don’t be the first one finished.
  • Portion control – a serving is smaller than you think. Besides, while one cookie tastes good, a dozen….not so much.
  • Water – alternate one adult beverage with one to two glasses of water.
  • Keep healthy snacks close by. Cook your meals on Sunday so you have a fridge full of healthy options for the week.

For better or worse, we live in a food-centric society. If food is something that gives you pleasure, you need to be able to enjoy it. That being said, while the holidays certainly revolve around food and spirits, that is not what they are about, so try to shift your focus. Enjoy this time with friends and family, and because you are mindful about your eating and exercise, you can allow yourself to be carefree and indulge a bit without skipping a beat.

 

 

Posted in Eating, Health, Holidays, Self Improvement, Success | Leave a comment

Anatomy Of A Training Session

Posted on November 6, 2011 by Megan

The fitness industry has changed more in the last three years than in the previous 30. Wow, bold statement, but that was the message last weekend in Arizona when 11 of the world’s top experts in the field got together to talk about the future of the industry. An amazing group of presenters: leaders in Sport Science Research, Athletic Performance, Nutrition, Fat-Loss, Fascia, Movement and Functional Training. The weekend exceeded my expectations.

The way we think about fitness is changing. Not that what we used to do is wrong. Ummm, well, actually, it was. Maybe not wrong, we did the best we could with the information we had, but now we know more, so we can do things better. While the notion of human performance and sport is not new, the evolution of it as an industry is. Information is changing. For a long time, exercise was modeled after the endurance athlete with long, steady cardiovascular training sessions, because distance runners looked fit. As strength training caught on, people emulated the routine of the body builder. Over the last several years, our understanding of the how’s and why’s has improved, and with practice and better information, we’re getting better.

Not only is our thinking and knowledge base different, but our needs as a society have changed. Our lifestyle is more sedentary than ever (so we come to a workout with decreased function), obesity is on the rise and there is a greater need for fat-loss programs, our day-to-day activity is on the decline and we seem more time crunched than ever. Workouts need to be efficient.

What does this mean? The anatomy of a workout is changing. What’s been happening in elite personal training studios and performance centers for a while is headed mainstream. The gym of the future will not look the way chain gyms look today. They will not be crammed with cardio and weight machines. Open space will be at a premium. Selectorized equipment (fixed weight machines that isolate muscles groups) is on its way out. The primary medium instead will be bands, ropes, suspension training (TRX), balls, free-weights and body weight exercises. The cardio area will hopefully rid itself of television sets so people stop mindlessly zoning out and start focusing on the task at hand. Bouts of cardio will be shorter and more intense.

A proper workout incorporates foam rolling to warm up the tissue and break up adhesions, a dynamic warm up to increase body temperature and prepare your body to move, glute activation (the biggest muscle in our body that is shut down in most people), core work, power training, resistance training and metabolic work. Unilateral (each limb works independently of the other) movements are replacing bilateral (both limbs work in unison) ones. Multi-joint movements are replacing single-joint exercises to be more efficient, functional and effective. When training properly, you should not be able to isolate which muscle group or system is working…..core, legs, strength, cardio?? The answer is all 4. Complex movements are the wave of the future.

Key components to a balanced training program:

  • Soft Tissue Work: This means foam rolling, body work and stretching. Foam rolling warms up tissue and breaks up adhesions. Body work facilitates change in connective tissue and optimizes movement. Stretching helps restore muscles to their optimal lengths. If you are training with unhealthy tissue you are not getting the best results. Due to postural adaptions and improper movement patterns, certain muscles are locked long; others locked short, therefore inhibiting your strength gains. Healthy tissue FEELS better – and isn’t that why we exercise anyway?
  • Core Training & Corrective Exercises: This is to ensure you are moving well. This could include scapular activation, ankle mobility, lower back strength, thoracic spine mobility, glute activation. Core training is imperative – with planks, cable chops and lifts, physioball tucks. Don’t add strength to dysfunction.
  • Power Training: Sport and life do not happen slowly. Things happen quickly and we need to be able to react. Train to be explosive and strong.
  • Multi-directional training/movements: Life is not always linear. You need to be able to move laterally, forwards, backwards and in all three planes of motion.
  • Balance Training: Life happens one leg at a time (with the exception of snow boarding), shouldn’t we train that way?
  • Functional Strength Training: Does your strength training program look like real movements, or are you sitting on a machine? Incorporate multi-joint exercises into your program. You should be “feeling it” in more than one spot.
  • Metabolic Work: Consisting of intervals. Designed to get and keep your heart rate up. Training at a higher intensity for a shorter amount of time yields better results. Win/Win.
  • Variety: Is your program constantly changing as your body adapts to the new stimulus? It needs to be.
  • Nutrition: It can not be ignored. Nutrition plays a crucial role in performance, recovery, weight loss and quality of life. Eat with a purpose. When you eat better, you move better.

Does your training program look like this? It should. But knowledge is only powerful if there is action is behind it, so get up tomorrow and do it better than you did today.

Posted in Coaching, Exercise Tips, Health, Interval Training, Nutrition, Responsible Exercise Programming, Soft-Tissue, Strength Training, Uncategorized | Leave a comment

Keeping the “Work” in Your Workout

Posted on October 13, 2011 by Megan

Right now, in gyms across the country, people are gaining weight. They are cruising along
mindlessly on an elliptical machine, many while watching television, sipping a high calorie, high sugar sports drink. While this physical activity may be better for their heart and lungs than sitting on the sofa, I’ll bet none realize their trip to the gym was a net gain for their waistline. This is because they are taking in more calories (sugary sports drink) than they are actually burning. Or, they feel so righteous about this visit to the gym that they overindulge, thinking they burned off many more calories than they actually did. It happens….then people get frustrated because they aren’t seeing results, so they quit. Or they keep going. Every day, at the same time, on the same piece of equipment, doing the same thing. Sure enough, despite these daily workouts, their body always looks the SAME.

If you are a slave to cardio equipment, listen up. Planting yourself on an elliptical machine for 45 minutes at a set level is not going to help you lose weight, burn body fat or improve your fitness level. Steady state exercise is not an efficient method of training, nor is it effective. It will not produce the metabolic effect you are looking for because it is not a significant enough stimulus to your system. One of the human body’s main objectives is to expend as little energy as possible. In order to do this, the body readily adapts to the demands placed on it (ie: it becomes more efficient at them). So while at first this steady 45 minutes on cardio equipment may have yielded some results, (even though you are not optimizing your time), within a few weeks, your body will become more efficient and will be expending less calories. This was a useful trait for survival, when food was scarce, but not so in today’s day and age.

Enter interval training. Not just for athletes and not just used on the playing field. By definition, interval training consists of short, high-intensity efforts followed by periods of recovery. It is an effective way to train for many reasons. It prevents plateaus by constantly changing the stimulus before your body can adapt. Plus, you are finally working at an intensity that produces results.

Working for an hour on cardio equipment at a steady pace can degenerate joints, cause overuse injuries, decrease immune function and increase the body’s inflammatory response. Interval training on the other hand trains the heart at multiple intensities, increasing its capacity. It increases immune function, reduces risk for joint wear and tear, increases the residual metabolic rate following exercise, and offers increased anti-oxidant protection.

Interval training not only burns more calories than steady state exercise during a workout, but it boosts the body’s ability to burn calories and fat after the workout. This phenomenon is known as excess post-exercise oxygen consumption (EPOC), and it plays a key role in weight loss.

An oft heard excuse for such a low intensity workout is to remain in the “fat burning zone”. It is important to note the term fat burning zone refers only to the immediate source of energy being used at the time of exercise, not the total number of calories. Fat may be the fuel that is being burned at the time of exercise, but 30 minutes in the fat burning zone is not going to net the same calorie burn as 30 minutes of interval training. Nor will it produce enough of a metabolic demand to boost your metabolism post-workout the way interval training will.

Intervals may take a while to get used to. At first, your recovery periods will be longer than your high-intensity bursts. As your fitness level improves however, (and it will because you are challenging it and the body adapts) recovery time will decrease and performance in your sprints will improve. Stronger. Better. Faster.

Training at this higher level of intensity a few times a week will not only improve your physique (body composition), but your performance. You’ll shave time off your regular run because your body will feel stronger running at a slightly uncomfortable heart rate and pace. Without incorporating intervals into your workouts, your run may get easier, but you won’t get faster and your net calorie burn will decrease with time.

It is important to note there is a place for low intensity training. Beginning exercisers start here in order to increase their work capacity, and it is an important part of recovery for advanced athletes. In order to put in the 100% effort that interval training requires, you need to make sure your body is well rested, nourished and hydrated. Recovery plays a key role because that is when the body rebuilds and gets stronger. Too many intense days of training in a row leads to over-training, fatigue and burn out. It is a simple formula: Work + Rest = Success.

An example of a beginning interval workout:
5 minute warm-up on cardio equipment of your choice
30 seconds hard (Perceived level of exertion 8 out of 10)
60 seconds recovery (Perceived level of exertion 4 out of 10)
Repeat 5 times
5 minute cool down
As you progress, build up to 10 sprints. Gradually decrease the recovery time. (This should happen naturally because as your fitness level improves your body will recover more quickly).

 

 

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Back to School

Posted on September 3, 2011 by Megan

Kids all across the country are loading up their backpacks, sharpening their pencils and heading back to the classroom. Bedtimes are being reinstated, homework beckons, and so begins the more disciplined routine that inevitably accompanies September for the under-22 crowd. Some go with enthusiasm, others more begrudgingly, but every fall, when students walk into their classroom, it is with a fresh start – a clean slate. A new teacher, new textbooks, and maybe even some new faces. With it comes a new set of demands. The reading is a little longer, math problems a little trickier, and history digs a little deeper. At first this new set of expectations presents a challenge, but as the school year goes on, the students adapt. They rise to the level of these expectations and in the end they are better for it – stronger, smarter, more disciplined and more efficient with their time. They are ready to move on to the next level. They are, as we like to say in the gym, “always getting better.”

Just because you aren’t in school doesn’t mean September isn’t a good time to re-instate your own disciplined routine. Be more vigilant about bedtime. The hours before midnight are the ones that count the most. If you are thinking about starting an exercise and balanced nutrition plan, why not start now? Fall is a good time to buckle down; a good a time for new beginnings. If you have slacked off on your workouts in favor of happy hour, or your vacation wasn’t as active as you’d hoped, or you indulged in one too many ice cream cones, now is the perfect time to get back into it. Dust off your sneakers, buy a new pair if it makes you feel better, and hit the roads/gym/courts. Kids all over the country are dialing it in right now – heading back to the classrooms and re-calling their discipline and focus. Why don’t you join them?

If you’ve been working out and eating right all summer, take this time to step your game up! Challenge yourself a little more. If you are doing 5 x 30 second intervals, go for 8 or 10. It will be hard at first, but your body will adapt. In time you will graduate and up the ante. Your mind constantly demands new stimulus and so does your body. Always getting better.

Every day you wake up presents an opportunity to start anew, but if you are lacking motivation, or need a kick start, let the academic calendar be your guide! It will make your New Year’s Resolutions more interesting because you will have already lost the weight and you’ll be in great shape. Think how hot you’ll look at all your holiday parties. Now if only you can convince your boss to adopt Spring Break and Ski Week…

Posted in Health, Motivation, New Year, Self Improvement, Uncategorized | Leave a comment

10 Things You Can Accomplish EVERY Day

Posted on July 17, 2011 by Megan

We all have a seemingly endless list of things to do that stares us in the face every morning and haunts our thoughts at night. The one that always seems to get longer despite the fact that you’ve slaved away at it all week. Well, here is a list of 10 things you CAN accomplish every day, top to bottom, without much effort or time. So on those days when there is no time or energy to get anything else done, tackle these and give yourself something to feel good about.

  1. Make your bed – It makes any bedroom look instantly cleaner.
  2. Eat a colorful fruit or vegetable – It’s for your health.
  3. Do something to brighten someone else’s day – Yield, pay an earnest compliment, hold open a door, let the person in line with one item go in front of you.
  4. Go for a 10 minute walk outside – Take in a little fresh air and get some exercise.
  5. Wear sunscreen – Protect yourself against skin cancer and premature aging.
  6. Floss – Plaque in your mouth correlates to plaque buildup in your heart.
  7. Drink water – Every system in your body depends on it.
  8. Breathe – Not shallow chest breaths, but deep, meaningful ones.
  9. Laugh – It’s good for your heart, boosts not just your mood but your immunity, decreases stress and anxiety. Plus it feels good!
  10. Phone a friend – Connecting with friends and loved ones helps you live longer and better.

Now get in your well-made bed and get a good night’s sleep – essential for a productive tomorrow!

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How Safe Is Your Sunscreen?

Posted on July 8, 2011 by Megan

There is a lot of chatter about sunscreen lately – UVA, UVB, which brand is best, does it contain potential toxins, are more expensive brands better? In June, the FDA announced new requirements for sunscreen labels as part of an ongoing effort to ensure sunscreens meet modern-day standards for safety and efficacy. Regulations will not go into effect until summer 2012, but hopefully they will bring more clarity to what we are putting on our bodies.

With so much information swirling around, I wanted to take a closer look.  After all, being outdoors in nice weather is healthy for both mind and body, but it is important to have confidence in your sunscreen. Sun protection is essential to skin cancer prevention.

Unfortunately, potential toxins are in many of the products we use and the foods we eat. However, armed with the information below, hopefully you can find a sunscreen to feel good about. It is important to note the validity of much of the research on potentially harmful ingredients in sunscreen remains in question. Some studies are not formally published or have not yet been peer reviewed, and many have not been conducted on humans. The FDA maintains the products are safe for consumer use and will continue to review safety information for targeted ingredients as part of the new regulations.

Bottom line – it is confusing and there is no perfect answer, so it is best to speak to your dermatologist to devise a plan that works for you. Skin cancer is a very serious health risk and the benefits of using the proper sunscreen far outweigh the risks of going without. Sunscreen is only part of what needs to be a multi-pronged approach to protect against the sun’s harmful UV rays. Seeking shade, covering up with clothing including a wide-brimmed hat and UV-blocking sunglasses are also important strategies.

Ultraviolet or UV radiation from the sun bears 90% of non-melanoma skin cancers, affecting 1 out of every 5 Americans, and 65% of melanoma cases. Starting next summer, in accordance with the FDA, only products that protect skin from both UVA and UVB sun rays can be labeled “broad spectrum.” Those that don’t, or those with an SPF less than 15 must carry a warning that the product does not protect against skin cancer or prevent premature skin aging.

The FDA regulations ban exaggerated claims about the strength and durability of a sunscreen.  The terms sunblock, waterproof and sweatproof are no longer allowed on labels. Water resistant formulas must say on the label how long the product will protect the skin before reapplication is needed (40 or 80 minutes). Regardless, all sunscreens should be reapplied every two hours because they break down over time. Sunscreens can no longer be labeled with an SPF higher than 50 because there is not enough evidence that higher SPF products contain more protection.

When evaluating sunscreens, there are two key ingredients to look for: titanium oxide or zinc oxide, which act like a mirror to reflect the sun’s rays; and octinoxate or oxybenzone. Yet neither are without controversy.

An environmental group called Friends of the Earth fear that nanoparticles, which are added to sunscreens containing titanium or zinc oxide (to ensure that they rub on clear rather than white), may pass through the skin’s surface with potentially harmful effects. Friends of the Earth also believe that these nanoparticles may be harmful to the environment. However, the jury is still out on whether they are safe and most research shows the nanoparticles do not enter the bloodstream. There are currently no labeling requirements for nanoparticles.

The Environmental Working Group concerns themselves with the chemical components of oxybenzone, fearing that the body absorbs it through the skin. The EWG claims oxybenzone is an endocrine disruptor that may cause hormone disruption and sun-activated allergic reactions. There is concern that children should not use sunscreen with oxybenzone because of this potential skin penetration. Another controversial ingredient in many sunscreens is retinyl palmitate. Retinyl palmitate is an ingredient found in many sunscreens and skin products. It’s a form of Vitamin A that over the years has been shown to be very beneficial to the skin. Now, studies are showing otherwise. Critics call the EWG findings “junk science.” Their research is in preliminary studies and has not been peer reviewed or published.

Regardless, the well established benefits of protecting skin against the sun far outweigh the risks associated with potentially hazardous ingredients. It is important to note that many of these same ingredients are in almost all of the cosmetics, shampoos and lotions that we use on a daily basis without thinking twice. That does not make it right, but it is not a reason to single out and crucify sunscreen, especially since we know the terrible risks associated with sun exposure and skin cancer. I am hopeful that safety regulations in both the foods we eat and products we use are put in place immediately in order to protect and inform the consumer from many of the toxins we have introduced.

When shopping for sunscreen, look for The Skin Cancer Foundation’s Seal of Recommendation, which is awarded to sun protective products that meet stringent criteria for safety and effectiveness. A list of approved products can be found below. The SCF will be modifying the list again in May of 2012.

These conversations on sunscreen regulations and safety are something to be aware of. Hopefully by being more educated on the issues, you, along with your dermatologist, can come up with a strategy that works best for you and your family. Kudos to the FDA for stepping up and regulating the industry. We can only hope that labeling on sunscreen doesn’t become as complicated or loaded with misleading information as food labels! Enjoy your summer!

Here are a few articles that may be of interest:

Skin Cancer Foundation website

http://www.skincancer.org/Sunscreen/

Consumer Report List of Best Sunscreens*

http://www.medicalnewstoday.com/articles/226793.php

Environmental Working Group’s List of Best Sunscreens*

http://breakingnews.ewg.org/2011sunscreen/best-sunscreens/best-beach-sport-sunscreens/

Sunscreens with Skin Cancer Foundation’s Seal of Approval

http://www.skincancer.org/seal/#sealfinder

Skin Cancer Foundation’s Response to Sunscreen Concerns by EWG

http://www.skincancer.org/recentattackssunscreen.html

*The two lists are different because the Consumer Report list only takes into account effectiveness while the EWG list evaluates potential health effects from controversial ingredients.

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