Basics of sunscreen

…because many of us don’t take it as seriously as we should. Adam lost an aunt to skin cancer caused by sun exposure.  It never hurts to take in some reminders.

From Health Canada:

  • Choose a high SPF. Protect your health by using a broad-spectrum sunscreen with a Sun Protection Factor (SPF) of at least 15. The sunscreen should also say “broad-spectrum” on the label, to screen out most of the UVA and UVB rays.
  • Look for “water resistant”. Look for claims on the label that the product stays on better in water (water resistant, very water resistant).
  • Read application instructions. For best results, be sure to follow the instructions on the product label.
  • Use lots of sunscreen. Use the recommended amount of sunscreen.
  • Apply it early. Apply sunscreen 20 minutes before you go outside; reapply 20 minutes after going outside and at least every 2 hours after that. Use a generous amount. Cover exposed areas generously, including ears, nose, the tops of feet and backs of knees.
  • Reapply often. Reapply sunscreen often to get the best possible protection especially if you are swimming or sweating heavily.
  • Protect yourself. Sunscreen and insect repellents can be used safely together. Apply the sunscreen first, then the insect repellent.
  • Sunscreens and babies. Do not put sunscreen on babies less than 6 months of age. Keep them out of the sun and heat as their skin and bodies are much more sensitive than an adult’s.
  • Test for an allergic reaction. Before using any tanning product on you or your child check for an allergic reaction, especially if you have sensitive skin. Apply it to a small patch of skin on the inner forearm for several days in a row. If the skin turns red or otherwise reacts, change products.
Types of sunscreen – There are many different brands of sunscreen available. They are classified according to their active ingredients. Some products contain chemical filters, some contain physical filters, and some contain both.

  • Chemical filters absorb some of the UVA and UVB radiation and convert it into heat. There are more chemical filters that absorb UVB rays than absorb UVA rays.
  • Physical filters are small particles (usually zinc oxide or titanium dioxide) that scatter and reflect both UVB and UVA radiation.

Read Health Canada’s complete sun safety guide here.


Eat better with these super EASY changes

Brian Wansink, PhD, Director of the Cornell Food and Brand Lab, developed this method for getting people to choose healthy foods using a “CAN”: convenient (C), attractive (A) and normal (N).


  • Put fruit in a bowl on the counter
  • Re-arrange the fridge: put the healthiest stuff on the middle and top shelves… found that the volunteers ate three times as many fruits and vegetables after just one week.
  • Cut up fruit for your kids
  • Cook in big batches
  • Make less-healthy snacks inconvenient
  • Buy portion-sized snacks: Wansink’s research has shown that snackers will eat fewer calories and still be satisfied if they eat snacks from small packages.


  • Make your meals more colourful
  • Use colourful plates
  • Give food a descriptive name: fun names such as X-Ray Vision Carrots, or Power Punch Broccoli, or Silly Dilly Green Beans
  • Add a garnish: studies have shown that people rate a dish higher if it comes beautifully arranged with a garnish


  • Ask the kids what Batman would eat
  • Set an example for the kids: When kids see their parents eating a variety of healthy foods and trying new things, they will see these eating habits as normal too.
  • Set new meal traditions: such as Smoothie Sundays or Stir-fry Saturdays.
  • Use smaller plates: The Cornell Food lab has found that people lose all perspective about portion size when they use a large plate.
  • Ordering first when you dine out: By going first and choosing a light entree without an appetizer, you’ll set the “norm” of the meal and your dinner companies are more likely to follow suit.

myFM cover: “5 Weekends in May”

Our cover of Blue Rodeo’s “5 Days in May”:

***Audio Ends At 1:34***

“5 Weekends in May”

Looked at the calendar today

There’s 5 weekends in May

This month is gonna be so sweet!

Last weekend was all yard work

Raking twigs and hoeing dirt

I think there’s mulch still down my shirt

This weekend is Mother’s Day

Oh shoot….it’s Mother’s Day

Cheap last minute flowers on Saturday

Weekend 3 is for Queen V

Honouring our history

By slamming beers on the back deck

Yard Sale time May 23rd

If I beat the early birds

Or else I woke up early for nothing…

By the 5th weekend in May

Knee-deep in weeds cause I forgot to spray

Spend 2 days mowing the lawn…

Concert memories from myFM staff

1st concert? Vince Gill
Favourite concert? U2
Bucket list concert? Garth Brooks

Chris Soares:
1st: Slaughter opening up for Cinderella at Copps Coliseum in Hamilton lol
Fave: Keith Urban at Bayfest in Sarnia
Bucket list: Bon Jovi if they ever tour again

Jessica Bilson:
1st concert? SHANIA TWAIN (It was also the night where Avril Lavigne won a radio contest and got to perform on stage for her first time… then she became famous)
Favourite concert? PAUL MCCARTNEY
Bucket list concert? TAYLOR SWIFT… or… I’d die to see Paul again.

1st Concert: The Beach Boys!
Favourite Concert: Counting Crows at The Warehouse in Toronto just before they really broke big.
Bucket List: U2 or ABBA (which will never happen but I always say I would sell the house for tickets to ABBA)

1st-Alice Cooper w/Great White (I was 11)
Fave-Tool w/Finger11, Sevendust, Tea Party, Gob, Creed (Edgefest 2001)
Bucket list-Rise Against

1st: Fred Penner
Favourite: SARS-Stock (Toronto 2003) – Stones, ACDC, Rush, Guess Who, Sam Roberts, Justin Timberlake etc.
Bucket list: Who-tles (Paul & Ringo, Roger & Pete…think about it!)

Mike Badaway:
1st: Sharon Lois and Bram.
Favourite (Most Fun): Summersault 2000; Foo Fighters, Smashing Pumpkins, OLP, Treble Charger, Sum 41
Favourite (Best Band): Oasis
Bucket List: Nirvana – think BIG

1st – New Kids on the Block
Favourite – Hedley
Bucket List – Billy Joel (Though I wish I could have seen Queen with Freddie at the helm).

JD (Golf Guy):
1st: Guy Lombardo (with parents). Amy Grant (with teen friends)
Favourite: The Cult 1987, Kitchener/Prince 2011, ACC…
Bucket list: Radiohead