Staying Healthy While Traveling

As we are headed into summer and I’m abroad this week teaching yoga at the beautiful Secrets & Dreams Bahia Mita's Resort, I thought I would discuss how to sustain a healthy lifestyle on the road. It’s easy for healthy lifestyles to go to the wayside when you're traveling, especially if you're on vacation. But it really is possible to have a good time, enjoy local cuisine and get in some exercise without depriving yourself of a true vacation. I will show you how to combine pleasure with wellness when you're on the road, because isn’t living your best life the point of a vacation in the first place?

Even with the best of intentions, there are some common problems that may derail your healthy travel plans. Here’s how to deal with them. 

Is it the biggest deal to gain a few pounds on my vacation?

Gaining a few pounds over the course of a one-week vacation because you don't want to bother with watching what you eat or trying to exercise isn't detrimental to your overall health. But, it might leave you feeling irritable and low on energy either because your eating is imbalanced or you're not getting those feel-good endorphins from exercise. On the other hand, if you do end up picking up some extra weight, you can likely drop it within a week or two when you’re back home, provided that you're vigilant about jumping right back into a healthy eating and exercise routine.

Here’s a tip that I go through everywhere we travel. 

How do I deal with a food allergy or other dietary restrictions in a country where I don’t know the language?

Food allergies are manageable when traveling, I suggest traveling with a food allergy ID card that clearly indicates your allergies both in English and the language(s) of the country in which you plan to travel. And, do your homework before you travel. Often, the hotel concierge or a travel agent will have a good sense of restaurants that offer variety or accommodations for food allergies. Always pack snacks in case you find yourself with limited options.

Take 10-60 minutes first thing in the morning to do yoga, meditation or a short walk. At this resort I teach an 8am restorative yoga class and it’s a great way to start your day. If you plan to workout later in the day, chances are that you’ll likely be too busy, or having too much fun out and about to actually find the time. Alternatively, if you make your day an active one by taking a walking or bike tour, you shouldn’t have to feel guilty about skipping a workout. 

Don’t forget to drink plenty of water. This simple tip helps with everything from dehydration to constipation to overcoming jet lag. Since you’re likely to get busier as the day goes on and may forget to drink, try starting your day by drinking 16 ounces.

Fat to Fit Total Body Workout: Spooky Workout

Fat To Fit Total Body Workout: Kettlebell Workout

Top 10 Reasons You Don't Exercise

As Promised by the Fat To Fit Radio Show...

Top 10 Reasons You Don't Exercise

1. You really hate exercise.

2. You've tried to exercise but you keep quitting.

3. You can't afford a gym membership.

4. You're not seeing any changes in your body.

5. You don't know how to exercise.

6. You want to exercise but you have to take care of the kids and family.

7. You can't seem to stay motivated to continue working out.

8. Exercise HURTS!

9. You can't make the commitment to stick to an exercise routine.

10. You don't have the time!

The one thing all of these have in common is they are excuses. The excuses you make will hold you back from your fitness goals. You have to be determined and find the time, the patience, the trainer, and the strength in yourself to reach your goals.  No matter what the obstacle is you face don't let your excuses be your crutch in life.

Top 10 Reasons to Exercise Daily

As promised by the Fat To Fit Radio Show...

Top 10 Reasons to Exercise Daily

Happiness-Regular exercise may be one of the keys to happiness. Working out stimulates brain chemicals that induce relaxation and happiness. The Center for Science in Public Interest states that the same chemicals may even relieve symptoms of depression and anxiety. 

Energy- Working out does take energy, but it also creates more energy by delivering stores of oxygen and essential nutrients to your tissues. Those supplies can help you stay more active and complete the tasks you really want to do.

Endurance and Strength- If you want to gain the endurance and strength necessary to keep up with a playground full of kids or successfully move boxes from one apartment to another, and there no better way to do it than by enhancing your fitness level with daily exercise.

Less Disease-Ward off disease by working out. Regular exercise cuts the risks of heart disease, osteoporosis, diabetes, high blood pressure, high cholesterol, and other chronic health conditions.

Appearance-Not happy with the way you look? Exercise can improve your appearance to a certain degree. For example, regular strength training can help you develop a slim, toned, and sculpted physique.

Sleep-People who struggle from sleep ailments or often feel tired may find some relief in daily exercise, since physical activity deepens sleep and helps you relax enough to fall asleep in the first place.

Longer Life-It may not be the fountain of youth, but exercise is scientifically proven to help you live longer, According to a National Cancer Institute study published in the December 2007 issue of the "Archives of Internal Medicine," people who follow physical activity guidelines for regular exercise have a lower risk of premature death.

Weight Loss- No matter what type of exercise you choose to do, you'll burn calories and improve your chances of losing weight and keeping it off. Even an hour of brisk walking burns almost 300 calories for a 160-lb person.

Stress Relief-Wind down with a workout. The chemicals that physical activity releases in the brain can help you relax and de-stress. It's also healthful to manage the pressure you feel by blowing off steam through exercise.

Recreation-Exercise can be a fun form of recreation. Even if you're not athletic, a game of pickup soccer with family members, a bowling birthday party or a session of laughter yoga with friends can put a smile on your face and make you feel better about the world in general. 

Eight Tips for Running with Diabetes

As promised by the Fat To Fit Radio Show...

Tips for Running with Diabetes

"Walk like you have three men behind you." -Oscar de la Renta

1. Check with your Doctor first. People with diabetes should always check with their healthcare providers before deciding to become more physically active beyond walking. Good health is primary and you want to make sure that you are not at risk for cardiovascular, orthopedic, or other problems.


2. Walk First Then Run. Start by walking and build into running. Walk purposely for about a half an hour then combine walking and jogging, and steadily increase the jogging.


3. Footwear is important. Buy shoes that fit well and are appropriate for running. Talk with an expert and do your research before buying a good pair of shoes.


4. Dress Accordingly. Always wear a reflective vest if you are walking or running at night. The best way to dress while walking or running is in layers. A good way to help with perspiration is to wear absorbent materials close to the skin and wear an outer layer to help protect you from the wind and other elements.


5. Find a good Support Person/Workout Partner. Join a community running group to meet people with the same interest. Invite a friend, neighbor, or colleague and go for walks or jogs during your lunch break. If running a marathon is something that interests you plan to do it with someone who has the experience and has done it before.

6. Set a Goal. Plan a head and set goals for yourself. No matter how big or small for example a five-kilometer road race for charity.


7. Managing your Diabetes. Stay on top of measuring your blood sugar before and after the activity (and during it, if needed). Pack a head a juice, a sports drink, a piece of fruit, or glucose tablets. Keep up with a training log that records your miles and your glucose readings.


8. Listening to your body's needs. Starting slow, being consistent, and managing your diabetes are the best way to see progress with your health and fitness.

Healthy Holiday Baking Tips

As heard on the Fat To Fit Radio Show...

HEALTHY HOLIDAY BAKING TIPS

         Reduce Sugar Intake

• Reducing the amount of sugar in a baking recipe can be easy. Replace half of the amount of sugar with an artificial sweetener like Splenda, Equal, etc.

          Substitute Ingredients & Cut Fat

• If you are wanting to cut the amount of fat in a recipe first use an egg substitute to replace half of the eggs in the recipe. For one large egg, ¼  cup egg substitute can be used. This egg substitute will cut the amount of calories by 45 and the amount of fat by 5 grams. The amount of butter or margarine that the recipe calls for can also be cut in half by using a moist and healthy ingredient like fat free sour cream, low fat yogurt, orange juice, or apple sauce to substitute for half. Remember to make sure the substitute complements the flavors you are baking with.

         Use Light Products

• Cutting down fat and sugar in a recipe can be done by using light products, like low fat and low sugar items. If a recipe calls for sour cream use light or low fat instead. Other examples include low fat cream cheese, fat free half and half, and light Cool Whip. Reducing the amount of additions a recipe calls for can really help too. For example, if a recipe calls for chocolate chips, half of the amount could be added in. You can also try using only half of the amount of frosting a cake recipe calls for.

         Use Healthy Flavor Alternatives

• To prevent affecting the recipes flavor by reducing the amount of fat and sugar in a recipe use the zest of a citrus fruit, like an orange or a lemon. Using these ingredients is a healthy substitute and can add a lot of flavor to low fat batters and dough. Fruit can be used as an outer layer which can enhance the flavor without adding calories. Cocoa is another good option to add flavor without the calories as a replacement in a recipe that calls for chocolate chips or squares. The replacement formula is to use 6 tablespoons of cocoa with 1 tablespoon of canola oil and 1 tablespoon of fat free sour cream to replace 2 squares of unsweetened baking chocolate. This also cuts your calories by 9 and grams of fat by 14.

          Portion Control & Fiber 

• Portion control is the most definite way to cut calories. Eating smaller servings is key. Adding fiber to a baking recipe is a very good way to be satisfied by a smaller serving. Whole wheat flour in most recipes can be substituted for half of the white flour that the recipe calls for. ¼ cup of whole wheat flour will add 3.5 grams of fiber. 

7 Tips to Avoid Overeating on Thanksgiving

As promised on Fat To Fit Radio last week...

7 Tips to Avoid Overeating on Thanksgiving

1) Take Home Leftovers: Bring your own Tupperware. If you overeat because you enjoy good food there is no shame in coming equipped with your own doggie bag. No need to eat mindlessly if you know that you can savor it again later.

2) Sit Down: Many of us take a plate of food and nibble on it until you've found a seat or are ready to sit down. It’s hard to really enjoy food when you are standing up, balancing a plate. Don’t take a bite unless you are sitting down.

3) Name Three of Your Favorite Thanksgiving Foods: It’s likely that you named foods you only get once a year like cranberry dressing, sweet potato pie, or turkey. Consider what it is about these foods that gives you pleasure.  The texture?  Taste?  Smell?  Focus on the foods you really love. Savor. Consider whether you really enjoy filler foods like rolls, things you can get all year.  Stick to what you know you love.

4) Take a Game or Photos: When food is the only event at Thanksgiving, it makes it too easy to mindlessly over eat. Bring your favorite board game, cards, or even bring along photos from the years to ooh and ahh over.

5) Find Ways to Soothe and Comfort Yourself. Holidays are exciting and stressful at the same time. Find ways to calm and soothe yourself so you don’t turn to calories for comfort. 

6) Rethink Thanksgiving: Perhaps we need to change our perception of the holiday before we can change our behavior. In many ways, Thanksgiving is just like any other meal. Allowing yourself to think Thanksgiving is  "different" or "special" seems to imply that there is a different way we eat. Yes, it is a holiday. However, mindful eating is not a diet. You don’t have to avoid good food. It just means eating it slowly, with full awareness. 

7) Mindless Triggers: It’s likely that you know your most common mindless eating triggers. Do you tend to pick mindlessly at food when it is sitting directly in front of you? Does eating next to an annoying relative lead you to stress eat? Make a list of things that sabotage your mindful eating and strategize around how to address them. For example, pick your favorite person to sit next to and grab the seat. If you tend to pick at food, commit to passing food out of arm’s reach as soon as you sit down.