Healthy Travel Tips

Healthy Travel Tips For Your Dog

If you truly love your dog, you will follow these simple but important tips to keep your dog healthy and happy on a car trip. Always pack food that your dog always eats at home. Five hundred miles down the road is the last place you want to be with a dog who is throwing up. Familiar food will provide a sense of security to your dog.

Give your dog filtered or bottled water to keep your dogs’ stomach calm. Dogs are especially prone to traveler’s diarrhea. Never leave your dog alone in a parked car. This is especially true on a warm day. Temperatures inside a car can quickly leap to over 120 degrees and within a few minutes cause heat stroke and death of your dog. If you are planning to stay in hotel, make sure that, you plan ahead. Call the hotel to make sure they allow pets.

Always carry sturdy leash and lead. Make sure that leash fits well before you leave home. It should be snug but not tight. Carry a doggy first aid kit including: assorted bandages, antiseptic cream, an antidiarrheal medication that is safe for pets (ask your veterinarian to suggest a product), gauze squares, and the phone numbers of your veterinarian, a national poison control hotline, and a 24-hour emergency veterinary hospital.

Look up the telephone number of a veterinarian in your final destination. When your pet gets hurt is not the time to look for health care for them. Make sure that your dogs vaccinations are up to date. Keep up to date dog tags on your dogs collar in case you should be separated. Have some way to check your contact information on your dogs tag at all times. If you have your home number on the tag, you will need some way to check that answering machine. Carry a recent picture of your dog if you need to find help in finding your dog.

Dogs need exercise. Make sure to walk your dog at least every two hours. And if your dog poops make sure you are a responsible dog owner and clean up after them. Never let your dog ride with their head outside of the window. It may cause inner ear damage, lung infections, and they could be harmed by flying objects.

Health Article – Healthy Travel

Health Article – Healthy Travel

Whether you’re jetting to a tropical location for a dream vacation, driving to Grandma’s or taking a business trip, travel can be stressful. Any change in environment, routine, time zones or eating habits can affect your well-being. Add tired and cranky children, seemingly disinterested ticket agents, or rude fellow travelers to those factors and you are almost guaranteed to become stressed out.

Not all stress is bad, of course. Stress provides physical and emotional stimulation — without it life would be dull and boring — and it can bring a new awareness and exciting perspective to a situation. Too much stress, on the other hand, can seriously interfere with your ability to perform effectively and may ultimately damage your health. It can also ruin even the most well-planned vacation or business trip.

The key to handling stress is in learning how to adjust to different circumstances so that stimulation can help rather than hinder you. It’s important to build up your physical reserves so your body can better adapt to changes in your routine when you travel. Exercising three to four times a week (e.g., walking, swimming, cycling, jogging) helps pump up your body’s stress-relieving reserves, as does eating well-balanced, nutritious meals. An unbalanced diet stresses the body by depriving it of essential nutrients, so be sure to take a vitamin supplement to ensure you’re getting all the nutrients you need. (Remember to take your supplements along when you travel, too. They are especially important when you’re subsisting on airline meals or snacks at a theme park.) Get enough sleep, and try to be consistent with your sleep schedule. Lastly, try the following suggestions to get a grip on travel stress:

Prepare for your trip well in advance of your departure date, and have a daily checklist of the things you need to do before you leave.
Have your bags packed (closed or zipped, locked, and set aside) at least one full day before your travel day. Spend that day before you leave in quiet activities (reading, listening to soothing music, taking a leisurely bath), rather than in last-minute (and often frenzied) preparations.
Allow plenty of time to reach your destination or catch your flight. It’s much less stressful to have time to spare than to dash through the airport so you don’t miss your flight (especially if you have a couple kids in tow).
Once you reach your destination, don’t over-schedule your days. You need down time to unwind, even if you’re on vacation.
Again, get enough sleep — unless you want to return home more tired than refreshed.
Schedule your return so you have a day or two to decompress before you leap back into your regular routine.

Healthy Travel

Healthy Travel With Resistance Band Exercises

You are on the road. You have been traveling for eight hours and have only stopped for gas and food. It is night; you are in an unfamiliar motel in an unfamiliar town. What can you do in your motel room to get a full body workout and relieve the road-warrior syndrome? Resistance band exercises!

Most resistance bands are made of rubber or latex, and some enterprising travelers have even found that elastic will work in a pinch. They are compact and roll or fold neatly into your tight suitcase. Pull out your resistance band and you can perform exercises wherever you happen to rest for the night.

Some resistance band exercises that are well-suited to the weary traveler are chest presses, seated row, lat pulls, bicep curls and squats.

The chest press is performed by securing the resistance band around a door or other stationary object. With the door behind you and arms parallel to the floor, elbows bent, press your arms forward and squeeze in your chest. Repeat from the beginning.

For the seated row, put the door or stationary object in front of you keeping the resistance band around it. While seated, put your arms forward, palms facing each other and pull back. Bring your elbows in close to your body, just past your mid-section, release and repeat.

You will stay seated for the lat pulls. Hold the resistance band above your head with your hands closer together. When you are comfortable, pull your elbows down to your ribcage and repeat.

You will stand to perform bicep curls with your resistance band. Place the resistance band beneath your feet and bend your knees slightly. Use the handles and while you pull your stomach in, raise your arms towards your body in the traditional form. You can change the tension by spacing your feet further apart on the resistance band.

The final must-do resistance band exercise for the traveler is the squat. Keep your feet on the band, but spread them shoulder distance apart. With your arms in a half-bicep curl, and toes pointed forward, lower your body into a squat. Change the tension by pulling up on the resistance band.

Healthy Traveler

Healthy Traveler – Staying Fit While on the Road

Business and vacation travel can be a fun change of pace from the daily grind. The change of scenery can be invigorating. But, what do you do when your daily exercise routine will be interrupted? Do you simply have to deal with your healthful fitness program and balanced dietary intake taking a backseat or is it possible to be a healthy traveler?

Two major obstacles stand in the way of being a staying fit and being a healthy traveler; your meal options and your exercise facility options.

When you lose the benefit of putting together your own healthy meals and are forced to utilize restaurants for multiple meals over multiple days, sticking to a healthy diet plan becomes tricky. You will have a simple choice. You may give in and indulge in whatever food and drink comes your way, or you can plan a head just a bit and make the best healthy lifestyle choices while traveling.

Meal options while traveling:

Bring snacks for on the plane or between meals. Almonds, dried fruit, meal replacement bars, fresh cut veggies, etc. all make for excellent snacks that you can easily store in your luggage.
Keep your water intake at capacity.
If you have a choice, select a hotel that has a mini kitchen to provide you options outside of the restaurants.
Bring your vitamins & minerals as well as other supplements along to ensure your body receives the appropriate micro and macro nutrient quantities for proper bodily function.
When at a restaurant consider child portions, items without cream sauces, grilled chicken breast as the entrée, and dressing on the side for salads to keep you calorie intake near the appropriate levels.
When socially drinking, opt for wine. The calorie count is generally lower per ounce and you will be more likely to drink it more slowly.

Adding this small amount of control to your dietary intake can make a big difference with a prolonged vacation or business travel. This will help with the intake portion of your healthy lifestyle. The next obstacle to overcome has to do with the daily calorie expenditure your body requires. Your personal trainer and gym membership may be a great distance away. Routines are easy when you have those advantages at hand, but follow along and you won’t miss a healthy beat.

Exercise options while traveling:

Begin by trying to select a hotel with a fitness facility. Look closely as a Lieberman Research Worldwide poll indicated “55% of business travelers say they’re so disappointed with their hotel’s fitness facilities that they skip their workout on the road.”
Gym not required – when the hotel gym is inadequate or non-existent you can still perform push ups, sit ups, lunges, squats, bridges, etc. to work your entire body with nothing more than your body weight.
Bring your own gym is another option. Traveling kits are available or you can build your own with resistance tubing, a thin mat, an inflatable ball, wobble stability disk, or several other light weight options exist that you may choose from.
Most hotels have a built in stair master. You are encouraged to utilize those hotel stairs, rather than the elevator, as often as possible.

With any combination of the above healthy travel tips you will be able to maintain your healthy lifestyle while away. Do not stress or worry about your trip. You should enjoy your time away, the new environment, and even the likely restaurant meals, but with a little planning and creativity you will have no problem being a healthy traveler and staying fit while on the road.

Healthy Travel Foods

Top 13 Healthy Travel Foods For Triathletes

Have you ever traveled to a triathlon, pulled up to a grocery store in your rental car, fresh from the airport and starved for healthy travel food to take back to your hotel room, rented home, condo or apartment? Have you ever been on a long road trip to a triathlon and needed healthy travel food for real meals to eat on the go? Have you ever wondered if there is a healthy travel food alternative to canned food, jerky and trail mix when you’re camping on the go? Then this article was designed for you, because these are the top 13 healthy travel food items I grab at a grocery store to make quick meals while I’m traveling.

These are all perfect energy sources to fuel racing on the road, so print this list and bring it with you on your next triathlon travel trip, and you’ll feel more energy, perform better, and stay lean! You won’t need access to a fancy specialty grocery store, and as a bonus, you can also use any of these tips for your own quick and healthy home meal preparation.

Healthy Travel Food #1: Wraps ­ Wraps are perfect for preparing a quick snack from your hotel room, apartment, or condo, and are usually found near the bread section of the grocery store. The sky is the limit when it comes to choosing what you want to use as a wrap. I prefer gluten-free, sprouted wraps when I can get them. Spinach wraps or whole grain wraps are other popular variety that I use. If you are gluten intolerant, watching your waistline, or limiting carbohydrate, then get very large pieces of romaine lettuce or cabbage that you can use as a wrap.

Healthy Travel Food #2: Spinach / Mixed Greens ­ During a week of travel, I use spinach and mixed greens for two primary recipes: salads and wraps. The darker greens are richer in iron, although some varieties like bok choy or kale can be a bit chewy and not good in a wrap. This is one ingredient of which I always buy more than I think I might need, because if it’s around, I’ll eat it quite often as a wrap-filler or salad-base, and thus be less likely to overeat on more calorie-dense foods.

Healthy Travel Food #3: Tomatoes ­ Chopped tomatoes can be thrown over a salad, and sliced tomatoes are perfect in a wrap. Because I often find myself on foot or bicycle when visiting the grocery store, I typically
choose the small Romaine tomatoes, which travel better and bruise less than the juicy, plump variety.

Healthy Travel Food #4: Avocado – Full of appetite satiating fats and wrapped in a natural protective layer, avocados, like tomatoes, can be chopped and used as salad-topping, or sliced and placed into a wrap. Do not choose overly-soft avocadoes, which also do not travel well, and more quickly rot.

Healthy Travel Food #5: Cucumbers ­ “Cukes” round out the “Big Three” for salads and wraps. When included with tomatoes and avocadoes, along with a base of spinach and mixed greens, they add a perfect crunch and texture to the meal.

Healthy Travel Food #6: Cheese ­ If you are lactose intolerant, you may want to skip cheese, or double up on nuts, which can often be used in the same way as cheese. During a week of travel, I use cheese in wraps, melt cheese over an avocado for a quick snack, and top tomatoes with a slice of cheese and splash of olive oil or salad dressing. My favorite varieties are feta, swiss and mozzerella.

Healthy Travel Food #7: Yogurt ­ Follow the same rules as cheese: if you are lactose intolerant, substitute soy milk, rice milk, almond milk or coconut milk. Fat-freee, plain yogurt is useful as a low-calorie topping for a wrap, good with fruit and nuts for breakfast, and versatile enough to be used with almond butter and dark chocolate for dessert.

Healthy Travel Food #8: Almond Butter ­ Compared to peanut butter, almond butter is higher in healthy monounsaturated fatty acids and lower in potentially inflammatory omega 6’s. For this ingredient, I typically buy less than I think I need, because it is easy to eat too many calories from almond butter. Use with breakfasts and desserts, as mentioned earlier.

Healthy Travel Food #9: Cashews / Walnuts / Almonds ­ I typically mix these with fruit and yogurt for breakfast, toss into a wrap for extra calories and crunch, or grab a handful to satiate the appetite in the afternoon. Go for the unsalted, raw, unroasted option.

Healthy Travel Food #10: Salad Dressing ­ Perfect for salads and wraps, a salad dressing is a smart choice only if you can find a variety with A) an olive oil base; and B) no high fructose corn syrup and added sugars. Look along the top of the salad dressing shelf for the smaller designer varieties, which will more often fit these criteria. In a pinch, just grab a small container of extra virgin olive oil and balsamic vinaigrette instead.

Healthy Travel Food #11: Sweet Potatoes / Yams ­ If my travel involves physical activity, such as cycling, large amounts of walking, or a triathlon, then these tubers form the crux of my carbohydrate intake, since