by Brandan Fokken, Fitness and Lifestyle Coach
Maybe you’ve planned a much-needed vacation getaway or a business trip this summer. Either way, maintaining healthy eating habits while traveling can be a challenge. Avoiding unhealthy foods is tough as it is, but it can seem impossible when you are rushing to a long flight or running between meetings.
Traveling doesn’t mean you have to stop your healthy habits. With a little planning, you can set yourself up for success! The next time you travel, consider these tips:
1. PACK IN ADVANCE
You can bring food with you anywhere — plane, bus, train, boat — so why not pack to-go meals and snacks in your carry-on? A travel-friendly bag allows you to prepack your meals and cutlery and keep them fresh as you’re on the go.
FIT TIP #1: If you are traveling through the airport, all foods must be wrapped, packed or contained, and your liquids may not exceed 3 ounces.
FIT TIP #2: If you are traveling by car, bring a larger cooler. This can expand your options tremendously!
2. BUY FOOD AT YOUR DESTINATION
If you aren’t able to pack in advance you can still make the right choice when you arrive at your destination. One option is to use a national meal prep service and have food delivered to your hotel. You can also find a hotel with a kitchen in advance so you can prepare your own meals.
FIT TIP: Check ahead for co-ops or stores like Whole Foods that offer healthy meal options you can pick up daily. They can be a lifesaver when you need something quick!
3. CALL OR CHECK AHEAD
If you are on a flight that will be serving meals, call the airline ahead of time. Most airlines can offer meals that are low-fat, vegetarian, gluten-free, low sodium, etc. You can also opt out of airplane food by packing your own travel meal. Check out the hotel restaurants to make sure your nutritional needs can be accommodated.
FIT TIP: If the location isn’t great when it comes to what you need, you can always book a different hotel with better access to food options.
4. STAY HYDRATED
It is important to stay hydrated while traveling. Dehydration can lead to headaches, muscle cramps, fatigue, swelling and reduced concentration. It can even cause food cravings and in some cases binge eating.
FIT TIP: Make sure to drink more water than you are used to so your body is better able to handle travel, new surroundings and the change in routine.
5. MAKE SMART RESTAURANT CHOICES
Eating at restaurants can make or break a healthy diet, so try to consider the same things you would if you were home:
• Look at the menu online or ahead of time, if one is available.
• Choose meat and fish items that are steamed, broiled, baked, grilled, poached or roasted.
• Choose vegetable options that have been steamed versus sautéed or fried.
• Ask for dipping sauces, such as dressing, sour cream, cheese, ketchup or mayonnaise on the side.
FIT TIP: Don’t be afraid to ask for substitutions or to have food prepared the way that you want. The restaurant in many cases will be happy to accommodate your needs.
Are you bogged down? Emotionally drained? Unable to focus? Perhaps it’s time for a Soul Detox. You may have heard of other types of detoxifications that may help our bodies begin functioning in a healthy manner again.
So what is a detox? According to the Oxford Dictionary, the definition for "detox" is: "a process or period of time in which one abstains from or rids the body of toxic or unhealthy substances." If our bodies need a cleansing at times, the same is true for our souls.
by Melissa Fletcher, Enrichment Coordinator
We often forget that we are bombarded with messages and stimuli that can have a negative impact on us. The sooner we identify the negative influences in our life, the sooner we can detox our soul and be on the road to becoming a healthier person: mind, body and spirit.
You can begin your soul detox with these simple things in mind:
1. WHAT GOES IN, WILL COME OUT
Whatever you are influenced by or allow into your mind will affect you in some way. Everything from the music you listen to, to the movies you watch, to the books you read place messages inside your mind that can shape who you are or will become.
Be selective with what you allow in, because eventually it will come back out.
2. SPEAK WORDS OF LIFE
Remember the saying, "Sticks and stones may break my bones, but words will never hurt me"? That is simply not true. Negative words can scar the soul. Choose your words wisely each day.
Make a commitment to build others up instead of tearing them down.
3. DIG UP HARMFUL ROOTS
Everyone knows when you are weeding a garden you have to dig up the roots. Why? Because if you don’t, the weeds will grow back. The same is true with "toxic weeds" like anger, bitterness, un-forgiveness and envy. Identify the source of those emotions, learn to deal with them, uproot them and move on.
Learn to let go of these negative feelings to help you grow a garden of healthy fruit in your life, rather than allowing the weeds to choke out your joy and peace.
4. BECOME FEARLESS
Sometimes we get trapped in fear, afraid to step outside of our comfort zone and embrace change. Sometimes we fear repercussions of our past mistakes that can cause us to live in shame, low self-esteem or doubt. Sometimes we even fear people and become entrapped in a fear of rejection or ridicule and allow them to set our standards for us. It’s time to become bold and courageous and FEARLESS. Do not allow your past to dictate your future.
Let go of shame and guilt and start living the life you were created for.
5. SAY GOODBYE TO TOXIC INFLUENCES
Toxic influences come in all shapes and sizes. Evaluate the health of your mind, body and soul. Are you allowing garbage to enter your mind through toxic print, music and media? Are you consuming unhealthy foods and beverages that can make you sick and have long-term consequences that lead to disease? If you said yes to any of these things –
Say goodbye to the toxic influences. Purge these things from your life and live free.
by Sarah Knutson, Holistic Therapist
Having fun in the sun is a great way to spend your summer! Whether you’re at the lake or pool or in the backyard, it is important to remember to take care of your skin. Ultraviolet radiation from the sun not only causes premature aging and wrinkles but also can be a cause of skin cancer.
Did you know that skin cancer is the most common form of all cancers? According to the Environmental Protection Agency, more people will be diagnosed with skin cancer this year than all other forms combined. So while you’re enjoying the sun, make sure to protect your skin!
Here are a few simple steps to keeping a healthy glow:
1. SUNSCREEN
ALWAYS wear sunscreen — you need more than you think! The Skin Cancer Foundation recommends using at least one ounce of sunscreen to cover your body.
2. AVOID OVER EXPOSURE
Avoid using tanning beds or laying in direct sun to get tan when possible. Getting burned increases your risk of skin cancer.
3. PROTECT YOURSELF
Wear protective clothing, such as long-sleeved shirts and pants, a wide-brimmed hat and sunglasses when possible. Swim shirts also work great for kids!
4. VITAMIN D
Get your daily dose of Vitamin D safely through a healthy diet and supplementation, not through the sun!
For more information on sun safety, visit Epa.gov/sunwise/uvindex.html
