How to Stay Healthy While Traveling

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by Autumn Pappas, Contributing Writer

Keeping your immune system in tip-top shape while you travel starts with being well-prepared. Here are some tips on how to stay healthy while traveling this holiday season!

Get quality sleep and enough of it, especially the night before you leave on a vacation. Know how much sleep you need to stay healthy and what you need with you to get the best sleep possible. You often cannot choose what kind of bed or mattress you will sleep on; but you can bring other things with you such as a sleep mask, favorite pillow, comfy pajamas, or a meditation tape to help you sleep more soundly. Also, if at all possible, adjust the room temperature so it is right for you.

Stay hydrated before and during your flight by drinking water. Pressurized cabins dry out our mucus membranes, which in turn makes it more difficult for us to release toxins from our bodies. Pack your own blanket and pillow to avoid getting any germs from a previous passenger. Additionally, eat a healthy meal before you fly out.

De-stress each day while away whenever possible. Take a walk, stick your toes in the sand, read a book, or listen to a meditation tape. Notice when you feel stressed while traveling and choose effective ways to relieve your stress.

Bring healthy snacks, supplements and superfoods with you. Airlines and hotels typically have unhealthy snacks, and grocery stores are often not convenient to get to. Pack nuts, fruits, or trail mix for a quick on-the-go snack. Goji Berries are the perfect superfood to take on a trip! They are light, travel well, and are loaded with nutrients and vitamins.

Lastly, stay active while away to keep your immune system strong. Use the stairs, participate in your local exercise classes, or use your hotel’s gym if possible. Many vacation destinations also have bikes for rent.

Be happy, be healthy, be well!

Health Coach Autumn (sign up for a free consultation with me at http://www.pacificnorthwesthealth.com)

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How to Eat Healthy This Holiday Season

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Healthy Eating During the Holidays

by Autumn Pappas, Contributing Writer

“You can tell you ate too much for Thanksgiving when you have to let your bathrobe out.” –Jay Leno

We’ve all been there, it’s January and suddenly we realize we’ve overindulged a little too much during the holidays. Our bodies feel sluggish, our stomachs unsettled, our clothes a little too snug. Want to avoid the post-holiday slump this season? Here are some great tips on how to make your holidays healthier than ever before.

Start with substituting healthier ingredients in your favorite meals. Switch out a whole egg for two egg whites instead. This will add more protein to your meal and cut down on the saturated fat. Trade one cup of oil or butter for one cup of mashed bananas or unsweetened applesauce. Bananas and applesauce not only create an ideal consistency in baking recipes; they’re also loaded with fiber, vitamins and potassium. Protein packed plain Greek yogurt serves as a healthy replacement for sour cream or mayonnaise as well.

Skip the white and brown sugars while baking sweets this holiday season. Brown rice syrup, dates, blackstrap molasses, maple syrup and raw honey are great alternatives to table sugar. Carrying more nutrients than regular table sugar, these natural sugars digest in your body at slower rates. Therefore your blood glucose levels don’t rise and fall as quickly as they do with table sugar. Blackstrap molasses is also a good source of iron, calcium, potassium and magnesium.

Change up your cooking method. Steam vegetables instead of boiling them, and grill meat instead of frying it. Boiling food leaches out precious nutrients into the water, while steaming keeps all those powerful vitamins inside the food. Grilling meat versus frying it cuts the fat but not the flavor.

Lastly, try one of these tips to keep from packing on the pounds. Drink 8-10 ounces of water or chew a piece of gum at least 15 minutes before a meal. Both aid in weight loss by tricking your brain into thinking you’re already eating, therefore you eat less. Water will also help you digest your meal and reduce your chance of getting heartburn afterwards.

Here’s to a happy and healthy holiday season!

*My article was published in the November 2013 Issue of the “Voice” magazine

To your health!

Autumn (check me out at www.pacificnorthwesthealth.com)

I found the fountain of youth!

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I once had a dream. I dreamt I was at a beautiful enchanting resort and the resort was throwing a pool party.  A few of my tight knit friends were there and we decided to go wait in line for the high dive.  There were several people already waiting in line and it took awhile for the line to move.  Finally, after waiting awhile I approached the steps to the diving board.  I slowly climbed the steps and walked out to the ledge to take my leap.  I looked down at the water and suddenly realized how magical and sparkling it looked–this was no ordinary pool…

It was the fountain of youth!!  I happily dove into the warm and bubbly pool, filled with healing minerals and vitamins.  The water  was crystal clear like it is in the islands of the Caribbean. The pool almost felt fuzzy–it was like swimming in an expensive glass of champagne!

I awoke feeling refreshed and alive, the best kind of feeling in the morning.  How I would love to dream that dream every night! It got me thinking– Does the fountain of youth really exist?

It does!  I found it and  you can too.  It’s not a skin care regime here and there, or a supplement, or a diet– it’s a lifestyle.  Through the years I’ve found some amazing keys to staying young.  Here is my first longevity secret:

Stay hydrated!  Drink lots of water–when you feel thirsty your body is already dehydrated. Drinking good quality water; filtered or alkaline (ionized) preferably.  Alkaline water penetrates your cells with hydration while balancing and restoring them.   If you can’t afford a Kangen machine, (great machines but very pricey) then try out a brand called “Penta” or another brand named “Essentia.”  Trust me, one afternoon on Alkaline water and your body will tell the difference.

Stay tuned to my upcoming blogs for more longevity secrets!

To your health and happiness,

Autumn

Stay tuned to my blog for more longevity secrets!

The Super-Powers of Superfoods

Goji Berries and Maca

Ever want to have a superpower like Spiderman, Catwoman or Superman?  I do!  Well, this is as close as you can get.  These foods all support your immune system and promote longevity among other health benefits.  Here are a few of my favorite Superfoods on earth–I recommend you give them a try!

1. Goji Berries– Goji berries are one of the most nutrient dense
foods on earth, containing 18 kinds of amino acids and up to 21 trace minerals.
They can be found growing on vines in desert regions from America to Asia. Loaded
with antioxidants and phytochemicals; they are believed to be one of the richest
sources of Vitamin C on the planet. Goji berries are known to curb appetite,
fight inflammation and improve sleep. They are prized for their anti-aging,
mood boosting and immune building effects on the body.

2. Maca– Grown high in the mountains of Peru, maca is a
root plant noted for its energy and stamina increasing properties. Aiding the
nervous and digestion system, it is composed of 55 different phytochemicals and
20 different fatty acids. Maca regulates hormones, reduces stress and has an
anti-depressant effect. This amazing plant also enhances one’s memory and
learning ability.

3. Chia Seeds–  Chia seeds are rich in Omega 3 fatty acids, protein, vitamin B complex, calcium, potassium and fiber.  They regulate blood sugar levels and help you stay hydrated.  They taste great in smoothies, sandwiches, salads and dressings.

To your health!

Sincerely,

Autumn