Vacation is something most of us spend a great deal of time preparing for. We research to find the dream location, the ideal flight, the perfect resort; and spend hours choreographing every last detail. Yet how many times have you been on vacation only to find yourself in misery from a nasty virus or bad case of sunburn? You are not alone. In fact, a recent national study by “Rx fro Travel Health” revealed that 63 percent of travelers report that they, or a travel companion have become sick while on vacation. What’s even more striking is that many of the illnesses were preventable. Here are 10 tips to help you stay happy, healthy and safe while traveling.

1. Eat smart. Avoid mindless munching while traveling. Too many pit stops at diners, drive-thrus and vending machines can make a long road trip even more uncomfortable from heartburn, indigestion and bloating. Opt instead for healthy on-the-go options. Pack a cooler with fresh sandwiches and wraps, bottled water, and snacks like nuts and granola bars. Instead of stopping for fast food, look for local farmer’s markets and fill up on fresh fruits and vegetables. A nutrient dense, meal replacement shake like Shakeology, is a great way to refuel on-the-run. Shakeology comes in a variety of flavor and can be purchased in individual serving size packets that are easy to pack in a purse or carry on bag. Shake the powder with some water or milk and you have an instant meal on-the-go. It’s a complete day's worth of nutrition and will keep you from feeling hungry for hours.
2. Stay hydrated.
   
   Water is replenishing, restorative and refreshing.Your body needs it more than you realize, especially with the demands of traveling. Drink water to maintain energy, flush toxins from your body and aid in digestion. One important note, when traveling abroad choose bottled water and check to make sure that the cap is factory sealed and has not been tampered with. Although most major resort chains and hotels claim that local water is filtered twice, why take a chance? Spend a little extra for bottled water and enjoy peace of mind knowing that it’s germ-free.
3. Don’t skip the sunscreen. Too often travelers choose to leave sunscreen behind because they are afraid it will not pass through TSA screening. Each passenger is allowed to pack as many 3.4 oz or less bottles of liquids, aerosols, gels, creams and pastes that will fit in one clear, quart-size Ziplock plastic bag. Sunscreen sticks are permissible at any size. So be prepared and pack the sunscreen. Use it even on cloudy days to avoid the burn.
4. Just like your mother says, “Wash your hands!” While traveling, wash your hands with hot
   
   water and soap and wash them often. Alcohol-based hand sanitizer and Clorox Wipes are also great products to have on hand when traveling, but don’t rely on them as a substitute. Handwashing remains the most effective way to prevent the spread of bacteria among humans. 
5. Avoid over-indulging. Let’s face it, vacation is a time to let you hair down and enjoy some guilty pleasures. But be careful not to cross the line. Too much of anything, whether it’s alcohol, sweets or an all-you-can-eat buffet can be a formula for disaster. Pace yourself and balance your treats with some healthy eats to feel your best while away.
6. Stay active. Yes, vacation is supposed to be a chance to get some much needed R&R, but it’s
   equally important to get enough exercise. Get out of your seat and move periodically during a long flight or car ride to avoid blood clots. Walking, bike riding, swimming and kayaking are
   
   great ways to get some exercise while exploring your surroundings. If you’re used to regular fitness, seek out a hotel or resort with a gym. Many resorts and cruise lines offer scheduled daily exercise classes like yoga, dance fitness and even Insanity! Another great fitness tool is online fitness streaming through sites such as Beachbody on Demand. BOD is a subscription service that gives you access to hundreds of cloud-based
   workouts led by celebrity trainers such as Shaun T, Autumn Calabrese and Tony Horton. You can access the workouts 24/7 from any smart phone, tablet or PC, and most workouts are 30 minutes or less. The programs don’t require a lot of room or equipment to complete, making it a convenient option for people on the go. For a FREE 30-day trial of BOD, click here
7. Be prepared. Take some time to research your destination before you travel and check the local weather. Be prepared for any adverse weather conditions by packing some protective clothing. If you have limited mobility, you may need to make arrangements to have a specially designed wheelchair, scooter or walking devices to get around easier on sand or rocky terrain. And remember to make a list of medications and take enough to last you for the duration of the trip. 
8. Know where to turn in case of emergency. What will you do if you need medical attention
   
   while you are away from home? In a true emergency you would call 911 or find the nearest ER, but people who suffer from chronic illness have other concerns. Dialysis patients need to arrange treatment while they are away and people with autoimmune diseases and cancer patients, for example, may need help if they experience flare-ups or adverse reactions to medication. Amino.com's Find A Doctor service is a great resource to use if you need to find a doctor while you are away. After answering a few questions about your specific condition and needs, the service provides you with a list of nearby doctors and medical professionals who are experienced in that field. Find A Doctor will even call the doctor to schedule and appointment that is convenient for you, and will check to make sure they accept your insurance. Best of all, the service is free!
9. Wear the right shoes. If you plan on doing a lot of walking or hiking on your trip, wear shoes
   
   that offer both comfort and support. Flip-flops, although fashionable, can lead to serious foot and ankle pain if you spend too much time walking in them. Opt instead for brands like Clarks and Merrell who design flip-flops and sandals with added support for walking.
10. Get enough rest. Part of the fun of vacation is taking in all the events, attractions and entertainment. As you move along
    
    through your day, you may not notice how tired you are. But sooner or later the lack of sleep will catch up with you. Take short breaks and don’t deprive yourself of sleep when you know your body needs it. You should return from vacation feeling refreshed and rejuvenated, not exhausted.

Brenda

25 Ways to Drink More Water

by Kirsten Morningstar

Let’s do a simple nonscientific test to see if you are dehydrated right now. Pinch the skin on the back of your hand. Does your skin spring back into shape, like a gymnast sticking a landing? Or does it take its sweet time spreading out and settling? If your answer is the second one, you’re in need of some H2O.

You’ve heard us say hundreds of times how important it is to drink plenty of water. That’s because we can’t say it enough! If you want to lose weight, you need to drink water. If you exercise, you need to drink water. If you want healthy skin, you need to drink water. Your body is comprised of 70% water (and your brain is 90% water!). Your blood and every cell in your body are made almost entirely from water. If you want to be alert, have organs that function properly, and get the most out of your workouts, you need to drink enough water.

We get it. Drinking enough water to stay hydrated every day can be a daunting task. Here are 25 tips that will help. In the spirit of this article, how about pouring yourself a glass of water right now to sip as you read? Go ahead, we’ll wait.

Know how much you should drink

Knowing is half the battle, right? We recommend drinking half your body weight, in ounces of water, every day. So, if you weigh 180 pounds, divide that by 2. Your magic number would be 90. That’s 90 ounces of water every day, a little more than 2.5 liters.

Your number might be different
Everyone has different hydration needs, based on weight, exercise intensity, kidney function, climate, and a bunch of other stuff. If you live in Death Valley, for example, you’ll want to add a few more glasses of water. Pay attention to how your body feels when it is properly hydrated and use that as a cue.

Keep score!

Now that you know how much you need, it’s time to keep track of how much you are actually getting. Measure how many ounces your glass or bottle holds and figure out many times you’ll need to refill it during the day. There are dozens of free apps that keep track of your water consumption and reward you when you reach your goal. Find one that you like and turn hydration into a game.

Rise and shine!

Drink a glass—or two!—as soon as you wake up. You haven’t had any fluids for 8 hours, so this could be the most dehydrated you will be all day. Plus, it’s a great way to jump-start your metabolism. Try leaving a tall glass of water on your nightstand and drink it before you get out of bed. (Don’t try this if you have a cat, or it will knock the glass over in the middle of the night, splashing your face and soaking your copy of People magazine.)

Watch the clock

Set an alarm to remind you to drink every hour during the workday. When it goes off, get up, shake a leg, and take a stroll to the water cooler for a refill. You’ll fulfill your water quota by quitting time.

Make it a habit

Do the timer trick above for 21 days and, congratulations, you will have formed a habit.

“But it will make me have to pee!”
Yes, it will. That’s a biological fact of life. While you’re in the bathroom, have a gander at the color of your pee. It should be mostly clear and odorless (unless you’ve been eating beets or asparagus). If it is dark or cloudy, you, my friend, are dehydrated. Drink a glass of water right away. Your body will also adjust to drinking this much water and soon, you won’t be running to restroom as often.

Make more water

Every time you go to the bathroom, replenish your body with a fresh 8 ounces of water.

Pair drinking water with other activities

Fill up your water bottle before you walk your dog, check your email, or when you leave for work. Drink a glass of water before you brush your teeth or wash your face. Then, drink another glass when you are done.

Choose your vessel

We think drinking out of a glass is more appealing than swilling from a paper or Styrofoam cup. And, it’s gentler to the environment. Choose a beautiful glass or pitcher that you’ll want to use frequently. Feeling fancy? How about a goblet?

Take it to go

Keep a water bottle with you at all times. Think of it as an accessory. Water bottles collided with fashion a long time ago; there are colors and styles for everyone. Splurge on one you really like, the bigger the better. Glass and stainless steel are the best choices, as they won’t leach chemicals into the liquid contents. Avoid plastic bottles whenever possible.

Exercise requires more water

Being dehydrated can slow you down and zap your energy, making your cardio or weight lifting workout feel brutal. Your muscles need fluids to function fluidly, so be sure to hydrate before, during, and after exercise.

Drink a glass before bed

If it doesn’t make you stumble to the bathroom in the middle of the night, drink a glass before you catch some Zs to stay hydrated until morning. Or, try a soothing mug of hot water with lemon and a small drizzle of honey.

Replace other beverages with water

How many ounces of soda, juice, coffee, or beer do you imbibe on a daily basis? Come on, be honest. If you regularly drink a Venti latte and an orange soda, swap them for water. That’s 32 ounces right there, not to mention the hundreds of calories eliminating those drinks will save you.

Drink when you are hungry

If you feel a snack attack coming on, drink a glass of water, then wait 15 minutes. Dehydration pangs are often misread by the body as hunger. A glass of water will replenish your body and help you feel satiated. If you are still hungry 15 minutes later, reach for a piece of fruit or a handful of raw nuts.

The drinking fountain rule

Every time you see a drinking fountain, drink for a count of 10.

Drink before you eat

Drinking water before you eat will help you feel more satiated and you will eat less. A study from the Virginia Tech Department of Nutrition suggests that drinking two glasses of water before (not during) each meal can significantly increase weight loss. Not only that, but the water drinkers in the study continued to lose weight and keep it off.

Eat your water

You can add even more hydration by eating water-packed fruits like melons, cucumbers, berries, and celery.

Go one-for-one

Pace yourself in social gatherings by drinking water between alcoholic beverages. You’ll reduce your risk of a pounding hangover and help meet your daily water intake goals.

Flavored water

Not thrilled with the tasteless taste of water? Think it tastes like licking windows? You can give your water zing by adding a wedge of lemon, crushed mint leaves, sliced cucumbers, or strawberries.

Make it bubbly

If you are addicted to soda, and crave a fizzy refreshment, consider sparkling mineral water flavored with fruit, or invest in a SodaStream to have an unending supply of bubbly water at your fingertips.

Give yourself a little variety

Not all of your H2O has to be room temperature, or loaded with ice. Mix it up. Serve warm water with lemon or brew a cup of herbal tea.

Suck it up

Some people find that they take bigger gulps when drinking through a straw. If you are one of these people, you might consider buying paper straws or a reusable metal or glass straw.

Drop your juice habit

If you are trying to lose weight, this is an easy place to cut calories. Make the transition to drinking pure water by filling your glass halfway with juice then filling the rest with flat or sparkling water. Once you get used to this, try using only 1/4 juice.

Involve others

Invite your friends or office mates to participate in a water challenge with you. Set a goal of how much water each person will drink per day, then keep score. The people who skip the most glasses of water have to buy lunch.

When in doubt, drink water

Many common complaints, including headache and constipation, can be alleviated by downing a tall glass of water. Studies show that water can play a vital role in preventing more dire conditions as well, including several types of cancer. In one study, drinking more water reduced the risk of colon cancer by 45% in women and 32% in men.

Brenda

Are you addicted to soda?

Are you? I'll admit it, I was addicted to soda. I was a soda junkie. For many years I couldn’t stop at just one Coke, I craved more. Before I knew it I consumed 3 or 4 cans a day!

We all know that soda has no nutritional value, no health benefits and tons of calories and sugar. Each 12oz soda has 140 calories and 39 grams of sugar. If you think about it, drinking 4 cans a day is equal to 560 calories and 156 grams of sugar – that’s more than ½ cup sugar a day! Adding as much as 1 pound to your weight every week.

Overcoming an addiction to soda is no easy task, but it’s a great starting point if you’re serious about improving your health and getting fit. Start by making small sacrifices, cutting back to just 1 can a day. Then try replacing soda with sparkling water. I added citrus slices or fruit to the water to give it a little flavor. After about 2 weeks you should no longer feel the need or desire to consume soda. Stick with it and you’ll be amazed at how much better you will feel and how much easier it will be to reach your health and fitness goals.

Squish some fresh fruit and herbs into store bought bottled water and keep them handy for a refreshing beverage on-the-go!

Are you struggling to lose weight no matter how hard you try? Take some time to evaluate what you eat and drink every day. You may think that daily soda doesn’t mean much or indulging on a candy bar or bag of chips to get you through the afternoon is harmless, but think again. Your body is used to it, it craves it, and that little guilty pleasure is preventing you from achieving your goals. Your exercise, your fitness plan, all your hard work was just wasted on erasing your daily addiction. If you’re committed to losing some weight and improving your health, start by making some small sacrifices. Remember, it takes just 21 days to replace a bad habit with a healthy one. Here are some healthy alternatives to help you kick the can to the curb and jump start your diet.

Think diet soda is the answer? Think again. Diet soda is just as unhealthy as the real stuff. It's loaded with artificial sweeteners that can cause inflammation and sabotage your health.

Are you ready?

Are you ready to shape up for spring ? Want to join us in an online fitness and nutrition challenge group? We're starting with kicking our unhealthy habits the the curb and replacing them with healthy alternatives and clean eating. Our private online groups are small enough to allow members to form lasting friendships and offer each other support and encouragement. You'll receive daily guidance and advice on nutrition and fitness, meal plans, recipes and 1:1 coaching through the fitness program of your choice. Choose from beginner, intermediate and advanced programs, and work out in your own home at your own pace. If you're interested in learning more about a challenge group fill out the application below and I'll get back to you very soon.

There are tons of Wufoo features to help make your forms awesome.

Brenda