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Top 5 Sun Protection Tips

Rex Features
We can hardly control our excitement about the fact that we're now actually getting some proper sunshine. But some sobering facts released by Cancer Research UK have reminded us that we need to hold back on the outdoor frolicking until we've taken the necessary precautions. Here are the top five things you need to remember - check out for more essential tips.
1. Your fake tan doesn't offer protection. Going the fake 'n' bake route rather than the actual baking one is definitely a smart decision, but it's essential to remember when you are gazing down at your beautifully St-Tropez brown legs that if you don't slap on the SPF, they will still burn. Fake tan plus sunburn? Not a good look at all.
2. Forget anything with an SPF of less than 15- but don't hesitate to go higher, especially on sensitive areas like your face and ears. You also want to look for a 'broad-spectrum' sunscreen, with a minumum four-star rating - that means it protects against both UVA and UVB rays.
3. Sunscreen expires. If you're using stuff from your holiday three years ago, you need to get some fresh stuff - but you shouldn't really have any leftovers, either, because if you're applying it properly you'll be going through several bottles in a week away - one application equals one shot glass of sunscreen (um, don't drink the shot, though).
4. Reapply, reapply, reapply. Some sunscreens use the fact that you don't have to re-apply as their selling point. Don't listen to them. Sand, water and sweat will all cause your sunscreen to wear off...even the 'waterproof' types. So slather on another layer every few hours.
5. Get out of the sun. Yes, we know, avoiding the sun is NOT the reason that you endured that Ryanair flight. But if you avoid direct sun during the sunniest part of the day - 11-3 pm - your skin will thank you for it. This doesn't mean you have to sit in your hotel room with the lights turned off, but simply that you should sit under an umbrella and throw on a hat and a long-sleeved cover up (white - it reflects sun the best) when you're out and about.

Tattoos: DO or DON'T?

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We're not sure how we feel about Katy Perry's new tattoo, but while we continue to think it over, we thought it would be helpful to ask an expert: what are the DOs and DON'Ts of getting inked? Louise Howells, our social media manager, got her first tattoo when she was just 16 - she knows what she's talking about.
DO have an idea of what you want before you go for your tattoo. DO find a tattooist that you trust, and DO have a consultation with your tattooist before you have it done - and then take at least a day to think it over.
DO be open to discussing what you want with your tattooist, but DON'T turn up to have it down without a clear idea of what you're looking for. DO make sure that you research the tattooist's other work - he or she will have photographs on hand.
DON'T think about the pain - focusing on it will only make it worse. DON'T take paracetamol or drink alcohol beforehand - they thin your blood and can make you bleed more...
DO pick your tattooist because you like his or her style, and DO think about whether or not your tattoo will still be fashionable in a few years. Remember when the Spice Girls all had symbol tattoos? They're a definite DON'T now.
DO discuss the location of your tattoo with your tattooist - it's important to make sure that the shape of the picture works with the part of your body where it is placed.
DON'T get a tattoo just because your friend has got one. And DON'T get your boyfriend's name tattooed anywhere.
DO remember that tattoos last forever - and while they can seem expensive, that's nothing compared to the cost of having them removed!
Check out the work of Louise's tattooist, Liam Sparkes, here. And for another perspective, have a look at this brilliant blog, curated by writer Emily Gould, which is packed full of great stories about people's first tattoos.

How to Workout When You're Sick, Sore, or Just not Feeling It

By Kristin Sidorov

We've all been there: Suddenly one of life's little hasslespops up out of nowhere and ruins your best laid plans ofsticking to your workout routine. Maybe you had one too many drinks last night, had to work late, or you're still hurting from that ambitious bike ride you took this weekend. How can you overcome the urge to bail on the gym?
Whatever the reason, don't let it derail your goals -- instead modify your exercise routine to not only get in your workout, but to also help beat back those stressors that life has thrown your way.
When You're Sick
For die-hard fitness fanatics, it's hard to admit to being just too sick to work out. The truth is, sometimes it's OK as long as you know what you're doing, take it easy, and avoid the gym (because seriously, no one wants your germs). In fact, some believe that a workout can actually help you feel better. Generally speaking, if your symptoms are above the neck (stuffy nose, sore throat, headache) you should be okay to workout safely, in moderation. If your symptoms are below the neck (fever, chest congestion, achy body) then you need to cool it and rest up. Just listen to your body, and no matter what, take it easy.
It's also a good idea to cut the intensity and duration of your workout until you're back in tip-top shape. Do some light cardio, like the elliptical or walking, and be sure to get lots of rest in between.
When You're Sore
While it's important to take a few days to rest up, sore muscles aren't an excuse to skip out, especially if you're just starting out. In fact, a light workout can actually help ease some of that pain and tightness. Just be sure to stretch a lot and often and don't overwork tired muscles--that's how injuries occur. Instead, focus on other muscle groups that aren't as sore, or try an overall body workout that isn't too strenuous, like walking, jogging, or swimming. Yoga is also a great option because it combines muscle work, stretching, and relaxation.
When You're Just Not Feeling It
If you're tired, cranky, or just plain unmotivated, the mere thought of exercise can be akin to torture. But excuses won't help you reach your goals, and chances are, once you get going you'll find you've beat back those workout demons within the first 10 minutes. Feeling stressed? Try doing something high-energy, like kick-boxing. Anxious or tense? Go for yoga, or concentrate on weight training to help focus your mind. And while it's important not to overexert yourself if you're exhausted, it's been proven that exercise can help you fight fatigue and sleep better, too. Even if you're coming off of a 12-hour workday, take a quick walk or hike to clear your mind and get moving. You'll be glad you did!

Watching television is taking years off your life (basically)

There have certainly been episodes of "Real Housewives" that have made me die a little (oh, dear, and the main culprit was the Countess squawking alongside a very tolerant Natalie Cole). But who knew television could actually make your life end sooner?

Well, you did. And so did I. It's no shock, right? Of course not. Watching television -- and all the unhealthy,sedentary stuff that goes along with the clicker, big bowl of Doritos, andcoverlet of lethargy -- subtracts years from our lifespan.

Science is now nodding along with those of us who've happily offed ourselves early in exchange for one more hour of  "The Glee Project". A study of 11,000 people out the University of Queensland in Australia finds thatpeople who watch television for an average of six hours a day live about five years less than people who don't watch at all.

Researchers also noted that, after the age of 25, television watches lose 22 minutes of their lifespan for every hour they view the tube. Experts balance out these findings by adding that it's the lifestyle associated with watching lots of television rather than a direct correlation between TV-viewing and dying younger.

Although he doesn't say it outright, I do believe Dr. David
L. Katz, director of the Prevention Research Center at Yale University School of Medicine, was referring to all those Doritos and all that couch-sitting when he commented on the link.

"As a rule, the more time we spend watching TV, the more time we spend eating mindlessly in front of the TV, and the less time we spend being physically active," Katz told Yahoo! News.
"More eating and less physical activity, in turn, mean greater risk for obesity, and the chronic diseases it tends to anticipate, notably diabetes, heart disease and cancer," he said.
But we're already aware of this, too, correct? So why isn't all this info we hear about spending most nights stuck to our seat not motivating us to get up and move around more? 
I've already sold my soul to the Bravo network, so I can't really justify giving them actual hours of my life. What about you?
What will it take for you to turn off the television -- or at least do some planks during "Teen Mom" commercials? How many hours do you (HONESTLY this time) watch a day?

5 Things You Need To Know About You

Rex Features
How well do you know yourself? If the following points are a mystery to you, the answer may be 'not well enough'. But don't worry GLAMOUR has garnered a team of top experts to run through the basic areas about the most important person - you - and why they matter.
Your breaking point
"In all relationships, know where to draw the line," says psychologist Leila Collins. If stress boils up, pull out. "People do things until they reach a wall," she says. "Take time out when you're not getting anywhere."
The number of a doctor who knows you
As in, knows your name, history and is someone you can talk to. "This is so important," says resident GLAMOUR GP, Dr. Rini Chatterjee. "Many illnesses can be dealt with easily if picked up early, but can get worse because of embarrassment. If you can't open up to your doctor, switch to another."
What puts you in a good mood
Think back to the last time you were stressed or upset. What made you happy again? "Emailing a friend, getting a manicure, seeing a
therapist... it's different for everyone." says Collins. "It doesn't matter what the fix is, what's important is recognising when you're distressed and knowing what to do about it."
Whether your PMS-ing or just need lunch
Food cravings during your period are totally normal. "It's because your hormones are all over place. Plus you might find that cravings are harder to resist." says Dr Leila McCay, assistant medical director for BUPA. Try keeping a balanced diet during your period and don't feel guilty for giving in to the odd craving.
Your go-to-wish
"Everyone needs a dream. A goal gives you something to aim for," says social psychologist Dr. Gary Wood. "You need something to look forward to and a wish, gives you hope and a sense of direction." Collins suggests making it achievable, "like a
promotion, something you can work towards."


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OK, we've already discussed some of the medical things you need to know before you're pregnant...but how about those little secrets about what pregnancy is ACTUALLY like? Gillian Martin fills us in...
Finding out you are pregnant can be a shock. With any luck, it'll be a nice surprise, but it can be overwhelming. Nothing prepares you for the next nine months, not least any friends or family who've been there before. Why won't anyone tell those yet to experience pregnancy what's really going to happen once you've been presented with those two blue lines on a stick?
To the uninitiated, here are five things I wish I'd known before I got knocked up...
1.People will touch you. This is bizarre in itself, but people will not only manhandle your bump, they will do so without asking your permission. It is best to forewarned about this as it can come as a bit of a shock when one of your work colleagues bends down to rub their cheek against the body matter separating your unborn child and the world at large. You expect your hormone surge to have an effect on your behaviour, but what people never tell you is that these hormones affect the behaviour of everyone else around you.
2. Your size and shape is up for discussion with everyone. Be ready for people to say things to your face like "Good grief, you are absolutely HUGE!" possibly accompanied by gestures to emphasise the greatness of your bulk. You are also expected not to cry when you are likened to a large sea going mammal or a road-going form of public transport. And we're not just talking the size of your baby bump here; people will remark on your swelling bum, thighs, boobs and ankles. Apparently, it's called "showing an interest".
3.Your mother will open the floodgates. It's as if by being pregnant you've gained the key to the mums' executive washroom where all the secrets are kept. She will go into graphic detail about your birth, your siblings' births and her sex life with your father before, during and after pregnancy. Be ready for her and stop her before she offers to show you some choice scars. It should also be noted that if you have a mother-in-law, this whole experience will have to be endured twice.
4. Your boobs will take on a life of their own. If you are a woman who has previously been found wanting in the cleavage department, it will come as a particular shock when you find that you can hide your house keys in the folds. This change to your bra size will happen in the first few weeks of a pregnancy, so be ready to fend off accusations of breast-enhancing surgery from all the friends and co-workers who don't know your real news. As your actual pregnancy becomes more obvious and the bump grows out and up to meet your massive boobs you will have a compact storage space so secure you can pretty much carry your shopping in there. After this experience you will never complain about your flat chest ever again.
5. Three new priorities. Excepting the health of your unborn child, they are: the whereabouts of the nearest toilet, the location of the nearest bakery and who sells the comfiest knickers. No-one's writtenit yet but a Pregnant Woman's Rough Guide to the UK would do a bomb. It would only really need three chapters: Toilets, Food and Pants.
Gillian Martin is the co-author of Cocktails at Naptime: The Woefully Inept Guide to Early Motherhood published by Finch Publishing (Australia). Read more about the book here and check out her blog here!

Sixteen Things...

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The hottest hashtag on Twitter this week has been#tweetyour16yearoldself, which got us thinking: what would we like to tell our younger selves? Here are our top sixteen messages we'd like to send back in time...what are yours? Share onFacebook, Twitter or in the comments!
Leonardo DiCaprio is not going to marry you. But you'll end up fancying Robert Pattinson more, anyway.
Don't start smoking. In a few years it won't be will be expensive, and bad for your health, and make your teeth turn a funny colour. Just...don't.
Get your eyebrows threaded. Omar Sharif is a handsome man, but there is no reason for you to look like him.
Keep GCSEs in perspective. You'll still be a successful human being if you don't get an A* on your geography project.
You know that boy you love, who never speaks to you? You won't actually remember his name in a few years.
It's totally fine to be crap at PE. But one day you will go to the gym voluntarily.
Your parents are actually right sometimes. Particularly when you think they're being the most unfair.
Growing up fast isn't everything. Once you're an adult, there's no getting out of paying council tax.
Malibu and Coke is not a sophisticated drink. Neither is any kind of blue alco-pop.
You are beautiful. You don't actually have to wear quite so much makeup.
Don't spend a second worrying about what the "popular" girls think. Their opinions are actually not important.
Don't get a tattoo that looks like a felt tip dragonfly. Or really, a tattoo in general.
Don't be in a rush to lose your virginity. Waiting for someone special actually *does* make a difference...and sex when you're an adult is so much better than when you're a teenager.
One day, grown-ups will stop telling you what to do...and you'll slightly miss the days when there was someone to give you clear instructions.
Don't date a guy in the year above just because he has a car. Unless you want your family to bring it up every Christmas for the next decade.
You really will look back on this time and laugh. Particularly at the things that are the most awkward now!

The Cake Diet

Michael Gray
Cake CAN help you lose weight...if you don't eat very much of it. That's what one American professor set out to prove with a crazy ten-week diet...
Mark Haub, a professor of nutrition at Kansas State University, set out to demonstrate that a reduced calorie diet is the key to weight loss - not the nutritional content of the food. To that end, he ate only Twinkies - e-number packed plastic-wrapped snack cakes beloved of American junk food junkies - every three hours, with an occasional snack of crisps or some other junk food item (he also supplemented with a daily protein shake and a modicum of fruit and veg, so he didn't get scurcy). The key? He made sure that he never consumed more than 1800 calories a day, a significant reduction from his usual intake of around 2600 calories.
Staub lost just under two stone, saw a significant reduction in his body fat, and reduced his BMI to the 'healthy' range. But does he recommend that everyone take on a cake diet?
"It may be an issue of portion size and moderation rather than total removal. I just think it's unrealistic to expect people to totally drop these foods for vegetables and fruits. It may be healthy, but not realistic."
Does this kind of news make you feel less guilty about what you eat? Or do you think that cake should 

Cabin Crew Confessions

American air steward Steven Slater's dramatic resignation from his job this week - following a spat with a passenger, he went on the plane's tannoy to declare that he was quitting, grabbed some beers of the refreshments trolley, and then left the plane via the inflatable slide - has put the airline industry under the lens. Hellish passengers, drunk pilots and, erm, dead bodies. Just some of the dramas flight attendants deal with on a daily basis. In this series of posts, we lift the lid on what it's really like to work 30,000 feet up in the air.
You're on board one of the world's leading airlines and you've almost finished seating the passengers. It's hot. The plane is already delayed, people are irritable, children are screaming. A bead of sweat rolls down your back as you fix a smile on your face and grit your teeth. At last the final passenger arrives, a chic French woman carrying a Chanel holdall that definitely won't fit in the overhead locker. You smile and explain that you'll need to keep it in the storage holder until after take-off, but she refuses to give up the bag. The plane can't take off until she's seated. You try again. She calls you a name that would make a trucker blush and you can feel everyone's eyes boggling. A colleague comes to back you up and the stand-off continues. Eventually, Madame backs down, but not before screaming something incomprehensible in your face. And this is only the beginning, as you'll be spending the next 16 hours in a confined space with this woman,
catering to her every whim and swallowing your pride for £9,000 per year.
Being a flight attendant isn't what it used to be. With gruelling hours, air rage and increased security risks, the golden era of air travel is long gone. "Forget the Leonardo DiCaprio Catch Me If You Can dream of Martini-fuelled, long-haul trips," says Imogen Edwards-Jones, author of Air Babylon. "Today's flight attendants work long hours for little pay and are far more likely to be swallowing Prozac than swigging the vodka miniatures they used to pinch from their trolley."
There are currently 31,500 cabin crew in the UK and women still outnumber men 9:1. Salaries range from £9,000 to £13,500 a year - peaking at £27,000 for very senior crew. With demands for A-Levels, second languages and survival training, the misogynistic view of the 'trolley dolly' industry should be long gone. But that's not quite the case.
First impressions count
"No one wants to say it, but this job is all about the way you look," says Katie Campbell. "If you aren't pretty enough, you won't land a gig with the big airlines. Everyone knows that the best-looking staff make it into first class quickest. During training, you're told you have to look a certain way. I was told to have my forearms waxed - and I wear a jacket!'
Looking the part is a big must for the job. "Everyone on board has to use the same cosmetics," says Katie. "A senior steward once caught me using the wrong brand of lipstick and I was given a warning. Plus we all have to stay in shape. We're not weighed, but if your manager notices you've gained a few pounds, you're taken to one side. Then there's the toe-touch test. Visible pant lines are totally forbidden, so before a flight we have to bend over and touch our toes. If it's visible, we have to change our knickers."
The opportunity to travel the world is still enticing - as are the per diems (weekly allowance), which can be up to £5,000 a year. "LA is popular," says Katie. "As is Vegas - because you never know what celebrities you'll meet, or where the night will take you. But once you've been in the game longer, you aim for Caribbean routes - your money goes further and there'll be a day or two on the beach."
But even the stopovers aren't what they used to be. "We used to get put up in luxury hotels, but that's all changed now because of budget cuts," explains Lycia Pearson, who has been a flight attendant for almost ten years. "Plus the turnarounds are quicker - you might only get 12 hours in New York, after travelling six hours there and six back. The jet-lag is horrendous, but we learn to sleep anywhere - although Valium and Xanax are our little helpers."

Crazy Celebs and Corpse Cupboards

Crazy celebrities, passengers with air rage, corpse cupboards - it's all part of a day's work for the brave air stewards who are giving us a glimpse behind the scenes of what it's like to be a crew member in our three-part series.
One downside flight attendants all agree on is nightmare passengers. "You can spot a troublemaker a mile off," says Lycia Pearson. "Often our friends at the check-in desk will warn us who to look out for. There's a woman who regularly travels with us who we call Medusa."
Air rage is something that flight attendants increasingly have to deal with. A recent report by the Department for Transport and Civil Aviation Authority found reported incidents rose fivefold from 696 to 3,529 between 2003 and 2009.
And it's not coming from the cheap seats. "There's a disproportionate number of air rage incidents that take place in business and first class", says Andrew Thomas, author of Air Rage: Crisis In The Skies. "There is an entitlement factor that goes with people who are not used to being told 'no'."
It's even worse when you add a celebrity to the equation. Sarah Purnell has had many run-ins with the A-list during her 19-year career as a flight attendant. "There's one particular British female celebrity who travels a lot. She has a split personality, I'm sure of it. She once threw a tray of food at me because she was so angry that she couldn't order something off-menu. Then, on the next flight, she was as nice as pie. We worked out that her mood was dependent on her relationship with her famous husband. Another time, a famous American singer held up a flight at Heathrow because she wanted to be fake-tanned on the plane, without it moving. I've even had two famous footballers fall out with each other over an arm wrestle 30,000 feet in the air and demand to move seats."
Lycia, too, has had her fair share of celebs behaving badly. "One time a British pop star who was massive in the 90s acted like a total bitch from the moment she boarded the plane. She spent the entire 11-hour flight marching up and down the upper class cabin with her baby, screaming for organic vegan baby food and calling us 'common cows who obviously live off potato waffles'. We couldn't name and shame the culprits even if we wanted to - and boy, do we want to - because we're forced to sign a confidentiality agreement as part of our contracts."
Sarah says she's pretty unfazed by the living passengers; it's the dead ones she fears the most. And finding a corpse on a plane is no rare occurrence. Singapore Airlines has even implemented a 'corpse cupboard' on its 17-hour Singapore to LA flight, to deal with the frequent deaths, mostly from heart attacks. "If someone dies, they are usually travelling with someone, so we cover them with a blanket and mask so that it looks like they are sleeping", she explains. "But if they're alone, you can't leave a body next to a stranger - you have to move them. So we store them in a "corpse cupboard" until the plane touches down."
Dead bodies, long hours, low pay - it makes you wonder why they bother. "Because it's brilliant in equal measures," Katie Campbell says. "It's not so much a job as a lifestyle choice. Yes, it is hard and you give up on having a normal life and definitely a regular romantic relationship, but it's an adventure. I've seen places I never would've dreamt of visiting had I stayed in my home town, and when I work in upper class, it's like having access to my own VIP lounge. I won't do this forever and who knows? I may meet my husband doing this, and he could be a pilot, a celebrity, or just someone rich."
"You can't do this for too long," Lycia agrees. "I feel a bit like I'm in the technicolour part of The Wizard of Oz - everything's great but I have a sense it's not real. One day I'll look behind the curtain - in my case the one shielding first class - and realise it's time to click my heels and go home."