Travel Tuesday: 10 Tips for a Healthier Vacation

Since summer is here, many of us will be taking a vacation. I have some exciting trips planned this summer, and I always do my best to stay healthy on trips. I thought I would share 10 helpful tips on how to have a healthier vacation:

 

1. Watch What You Eat:

  • Share-Many restaurants serve very large portions, so do not hesitate to split orders.

  • Space meals throughout the day. It can be easy to “graze” while on vacation. Try to set meal times and stick to them.

 2. Drink Plenty of Water:

  • Airline flights are very dehydrating. Drink plenty of water and limit alcohol.

  • Children become dehydrated more easily than adults, so pay extra attention to them.

  • Drink bottled water, especially if you are in a foreign country where tap water may not be safe to drink.

3. Get adequate sleep:

  • When you sleep well, you wake up feeling refreshed, alert and ready to enjoy the day. It will also keep your immune system healthy

  • Do your best to stay on a regular sleep schedule while away from home.

4.  Pack a first-aid kit: 

  • Bandages, sterile gauze pads, instant cold packs, a thermometer, scissors, tweezers, a needle, moistened towelettes and bandaids.

  • Antiseptics, over–the–counter pain relievers, anti–diarrhea medication, antacid, a tube of hydrocortisone cream for itchy skin reactions, allergy relief, cold and cough medicine, motion sickness medication.

5. Exercise:

  • You will feel so much better if you exercise or maintain regular exercise. It will help you unwind and relieve stress.

  • Vacations are a great time to start, or try a new workout routine.

6.  Be careful in the sun:  

  • The sun’s peak hours are between 10 AM and 4 PM.

  • Liberally apply a broad–spectrum, water–resistant sunscreen of at least SPF 15 thirty minutes before going outdoors. Sunscreen should then be re–applied every two hours or after physical activity.

  • Sunglasses that block 99 to 100 percent of both UVA and UVB rays offer the best eye protection. 

7 . Read:

  • Bring a relaxing book or some of your favorite magazines. Give yourself a break from your normal work routine. I love a good beach-read type of book.

8. Pack Smart:

  • Try to not to overpack. This will help your back when carrying luggage. It will also be less to keep up with and unpack when you get back home.

9. Detach:

  • You will be able to relax better if you detach and unplug on vacation. Try to limit yourself from checking email, work calls and social media. Give yourself the time you greatly deserve.

10. When traveling internationally:

  • See your doctor or specialist six weeks prior to your trip. Most vaccines take time to become effective and require more than one dose in a series.

  • Carry a written copy of your medical history and check with your health insurance provider to see if you are covered for medical care and medical evacuation while on vacation.

Some of these tips were contributed by EHE International, America’s oldest and largest preventive health company.

Picture above via Athletica

Travel Tuesday: Cachaca Samba Cocktail from Halekulani in Waikiki

Halekulani, Waikiki’s legendary beachfront resort hotel, has created several new summer cocktails. This Hawaiian recipe creation for Cachaca Samba is as summery, beautiful, and unique as it gets. Cachaca is a liqour made of fermented sugarcane juice. It is one of the most popular distilled alcohol beverages in Brazil.

Along with Halekulani’s signature Mai Tai, which was invented and still served at the hotel, these summertime concoctions are available at the award-winning Orchids restaurant, by the pool and of course, while enjoying traditional Hawaiian entertainment at Halekulani’s famed outdoor gathering spot House Without a Key, which is immortalized in a 1925 Charlie Chan novel. I want one, don’t you? If you’re headed to Waikiki Hawaii, you must check this out.

Fitness Friday: How to Get Toned, Sexy Arms for Summer

Summer is here, and that means breaking out summer clothes such as sundresses, tank tops, and bathing suits. If your arms aren’t ready yet, New York City personal trainer, Hannah Davis, has a plan that will get you toned and tight in plenty of time. “The trick is that most women focus on single-joint exercises, like biceps curls, which work primarily one muscle. Doing complex moves recruits more muscle fibers and works your upper body to total fatigue, says Davis. That means you’ll burn more calories and shed arm fat faster, so your arms, shoulders, and upper back will be sleek in time for their big reveal.” See more for an easy great looking arm workout at Women’s Health.

Fitness Friday: How Does Giada Do It All?

Food Network Star and mom, Giada De Laurentiis, is an amazing example of a woman who can balance it all. She films three cooking shows (Giada at HomeThe Next Food Network Star, and Giada in Paradise), writes cookbooks (six total, and five of those are New York Times best-sellers), designs a cookware line for Target, and is a regular Today Show contributor.

With a career in food, how do you stay so fit?

“I do yoga three times a week from 5:20 to 6:30 a.m. Yoga has trimmed my body in a way that the gym never could. I used to be a gym rat, but I switched to yoga and am now almost 10 pounds lighter. One important thing I’ve gotten from yoga is breathing. When I’m cooking, the top part of my body collapses down. It cuts off my diaphragm. Doing yoga in the morning expands my breath and oxygen capacity, and I carry that throughout my day. At night, I feel less run-down. I used to be able to come home from a long day and crawl into bed. Not anymore—I have to give 100 percent to my daughter and husband.”

What do you usually eat?
“For breakfast, I’ll have brown-rice bread smeared with almond butter and topped with blueberries, and a cup of juice. Hard-boiled eggs are a fabulous high-protein snack. Lunch is usually a salad with avocado, tomato, and protein—chicken or grilled salmon or tuna.

At night, I’ll have something like turkey meatloaf with sun-dried tomatoes and feta. I’ll also create themes for dinner, like Meatless Mondays or Breakfast for Dinner. My favorite treat is toast drizzled with melted chocolate and olive oil—mmm!”

Read more at Women’s Health

Travel Tuesday: Spa Hot List: Sandpearl Resort’s Spa in Clearwater

“The true purpose of recreation should be not merely to amuse, not merely to afford pleasure not merely to kill time, but to increase fitness, enhance our usefulness, spur achievement.  Any form of recreation that impairs either physical or mental efficiency, does not recreate. Real recreation quickens aspiration.” B.C Forbes (from the spa at Sandpearl Resort)

Recently, I had the amazing pleasure to head to Clearwater, Florida to the Sandpearl Resort. It was my first time in Clearwater and at the Sandpearl, and it definitely won’t be the last.

Before I arrived, I studied up on the Sandpearl Resort’s Spa menu for quite some time. So many of their services intrigued me such as water therapies, touch therapies and even their spa kids services. Lucky for me, I had the pleasure of meeting the inspiring Spa Director, Maureen Vipperman. Her wisdom in health and wellness was passionate and on the cutting edge. I loved listening to her, and I knew this resort and spa is one that needs to be seen and heard.

From restorative treatments, water massage therapies and special indulgences, this spa’s menu has it all and is done to its finest. Maureen suggested I try a treatment off the “mind, body, spirit” menu called “Clear Mind” after I told her about my mom being ill. It started with my feet being soaked and rubbed in an olive paste followed by a refreshing yet soothing experience for my mind, body and soul.

Before my treatment, the massage therapist told me to choose from a bucket of pebbles. She told me that each one had a word on the back side of the pebble, and I could look at it and keep it after the treatment is completed. Mine said “healing” which I thought was so ironic (given my situation at home). As many of you know, my mom passed away, and I have been carrying it around ever since.

While the timing of this trip was difficult for me personally, I am so glad I had the chance to experience the Sandpearl Resort. I can’t say enough about this destination. I can’t wait to go back and take my kids. They will love the beautiful beaches filled with beautiful sea shells everywhere. I have to take my my daughter, Leigh, for an “Ice Cream Pedicure”, try the “sunrise yoga”, hang with the kids at “Family S’mores Night”, indulge in the spa again, and take a walk on the beach. This is a fabulous couples or family getaway, just a short drive from the Tampa airport. Check out the Sandpearl Resort out as soon as you can. It’s currently on my “Hot List”.

Fun and Creative Memorial Day Recipe Ideas

Flag Cupcakes Via Martha Stewart

 Superfoods Salad by Ingredients, Inc.

Memorial Day Party Ideas via Pizzazzerie

Strawberry Peach Vodka Collins Popsicles via Endless Simmer

Strawberry Watermelon Mojito via Baking with Basil

Melon with Mint and Feta via Anja’s Food 4 Thought

Tomato, Fresh Herbs and Feta Crostini via Ingredients, Inc.

Sweet-Hot Baby Back Ribs via My Recipes

S’mores on a Stick via Dinner with Julie

Fitness Friday: Burn More Calories Trail Running

Need some new ways to blast calories? Since it’s warmer outside, head to the trails. Try some of these three fun, fast-paced trail routines designed by Vindum and Nikki Kimball, three-time winner of the prestigious Western States 100-mile endurance race. I love all of three trail running suggestions.

1. Circuit Play
Why: Mixing walking, running, sprinting, and strength work transforms a hike into a full-body workout.

How: As you move along the trail, vary your pace: Go easy for two minutes, pick it up a bit for five, then sprint or speed-walk hard for 15 to 60 seconds. Recover at a slow pace until your breathing returns to normal. Then launch into a strength move (pushups and triceps dips on a log, calf raises on a rock, squats with one foot propped up on a rock) for 60 to 90 seconds. That’s one cycle. Do four to six cycles, switching up the strength moves and your speeds throughout your workout.

2. Cardio Hill Blast
Why: Running and hiking uphill increases your leg strength and improves your cardiovascular fitness while also torching fat—win, win, win! For each degree of incline, count on at least a 10 percent increase in calories burned, according to New York City nutrition and metabolism expert Jana Klauer, M.D., author of The Park Avenue Nutritionist’s Plan: The No-Fail Prescription for Energy, Vitality & Weight Loss. So running up a 5 percent grade (a gentle hill) will burn 50 percent more calories than running on a totally flat surface for the same amount of time.

How: Run up gradual hills at a strong but comfortable pace (you’re breathing hard, but you can still say a few words). Keep your chest lifted and your shoulders relaxed and down. On steep grades, switch to a quick walk, using medium to long strides. If the route you take has only one or two hills, do repeats: Run or walk the hill, jog back down, then take the climb again. Aim for four to eight total hill climbs.

3. Power Up, Race Down
Why: When you do squats, lunges, and other strength moves uphill, and then run downhill, you’ll get a balanced lower-body workout. The uphill exercises target the glutes, calves, and inner and outer thighs, while downhill running works your quads. Bonus: Doing strength moves on an incline requires more energy, so you’ll burn more calories, and managing uneven ground as you descend improves balance and coordination.

How: When you get to a hill, work in a few strength moves. Then run down the other side (or the same side). If the climb is long enough, perform 20 reps of each exercise on the way up.

Read more of this story at Women’s Health

10 Health Benefits of Kiwifruit

My kids absolutely love kiwifruit, and I am so glad because they have so many amazing health benefits. One kiwi has 45 calories, 10 grams of carbohydrate, 0.5 grams of fat and 2 grams of fiber. Here are the top 10 health benefits of eating kiwifruit.

Top 10 Health Benefits of Kiwi:

1. High in Vitamin C-Kiwi contains a remarkable amount of vitamin C, a water soluble antioxidant that has been proven to fight against cardiovascular disease and cancer. Kiwi contains 2 1/2 times the recommended daily allowance of vitamin C.

2. High in Fiber-Kiwi has a high fiber content which helps improve diabetes, controls blood sugar and protects against colon cancer.

3. Preventing Asthma, Wheezing and Coughing-Studies of 18,000 children have shown that children consuming more kiwi aided in their respiratory tracts and helped prevent asthma, wheezing and coughing.

4. Good source of potassium-One serving of kiwi has more potassium than a banana, ideal for fluid and electrolyte balance and energy during exercise.

5. Improved Vision-Studies show that not just carrots are good for your eyes, but kiwi too. Kiwi fruit is an excellent source of the phytochemical lutein which helps contribute to age related blindness. Consuming three kiwi a day can lower your risk of eyesight loss.

6. Improved Cardiovascular Health-Studies are showing consuming a few kiwi a day can lower your chances of blood clots as well as reduce your triglycerides, protecting against cardiovascular disease.

7. Source of Vitamin E-Kiwi fruit is one of the fat free sources of Vitamin E, a powerful antioxidant that helps boost immunity and helps lower cholesterol.

8. Good Source of Zinc-Kiwi’s zinc content can help promote testosterone in men and promote healthy skin, hair, nails and teeth.

9. Source of Folate-Kiwi has 10% of the recommended daily amount of folate which pregnant mothers need for a healthy pregnancy, baby and prevention of birth defects.

10. Low Glycemic Index-Kiwi has a low glycemic index of 52 which is safe for diabetics, is low in carbohydrates and aids in weight loss.

Tuesday Travel: Turnberry Isle Miami Triathlete Program

Wow this really caught my eye. I have always wanted to attempt a triathlon. Honest! When I saw this awesome training program from Turnberry Isle Miami, it really got my even more interested. Turnberry Isle Miami offers a new fitness program designed to train beginner and amateur triathletes. A first of its kind at a South Florida resort, the new Tri-Turnberry program was designed by lead Fitness Director Tait Smith and Spa Director Kirstie Bolitho—who are both avid triathletes—to cater to one of America’s fastest growing sports. This program combines new Schwinn bikes, a tranquil lap pool, winding paths around two championship golf courses and a scenic 2.9 mile jogging trail, “We thought about all the beautiful surroundings at Turnberry Isle and asked ourselves how we could incorporate all the features into a workout that’s suitable for all fitness levels,” said Smith. “For triathletes, this is a course that is sure to test physical endurance and will get proven results.”

The cost to participate is $25, and triathletes can choose difficulty and speed from three different categories: Elite, Sport and Beginner. With admission, participants also receive unlimited classes and compete in a final race held at the end of each month.

For die-hard cyclists, the resort also has introduced a new Tour de Turnberry program, which takes place at the Fitness Center on New Tour de France bikes powered by Google maps with 21 stages of the tour. The bikes feature tilting mechanism and a simulation of hugging tightly to the road.

It’s $200 to participate in the Tour de Turnberry program and each participant has 30 days to complete the program and can earn prizes at each stage, such as the popular yellow and king of the mountain polka dot jerseys normally associated with the Tour de France, for having the fastest time or best climb.

Two spaces are available at the top of every hour, Monday- Friday, and then between a period of four hours on Saturday and Sunday. For inquiries, call 305-933-6930.

 

Tri-Turnberry Class Categories:

ELITE CLASS: 20 laps in the pool, 18-mile bike ride and 5k run

SPORT CLASS: 12 laps in the pool, 12-mile bike ride and 5k run

BEGINNER: 8 laps in the pool, 8-mile bike ride and one-mile fun run

Travel Tuesday: 10 Reasons to Visit Rosemary Beach

For those of you who have heard or been to Rosemary Beach, you know that everything I am about to stay is so true. For those of you who asked on twitter, “Is that near parsley beach”, and had no idea where and what it was, please keep reading. My friend, Candace, who was in Rosemary Beach, recently told me she had told her father, “Rosemary Beach is in my heart.” I can totally relate.

Located in the northwest panhandle of Florida, Rosemary Beach is a neo-tradional beach town located on the eastern end of Scenic Route 30A that was founded in 1995. Rosemary incorporates “green” concepts into the design and function of the entire community.

1. The Accommodations: The homes and architecture are breathtaking, and the decor is described as “New Orleans meets West Indies, Charleston and the Caribbean.” More than 100 rental accommodations are available, and guests can choose from cozy studios, to one-, two-, and three-bedroom homes, lofts, flats and cottages that are gulf-front, gulf-side, park-side, and park-views. Rosemary is a wonderful place for romantic getaways, weddings, snowbirds, family or to work, live and retire.

2. The Restaurants: Rosemary Beach is filled with shops and restaurants. Restaurants in Rosemary Beach are dedicated to the “green living” theme. The Amavida Coffee, a family owned business, motto is “Love for Life”. It produces 100 percent natural Fair Trade Certified Coffee. Restaurant Paradis, Onano, Edwards and Summer Kitchen use locally grown ingredients and fresh Gulf seafood. Cowgirl Kitchen is perfect for the kids, and a great spot for lunch off the beach and to take food to-go. All of the restaurants get high accolades from me. You honestly never have to get in your car. 

3. The Shopping: From antiques and interior design shops to children’s and women’s fashion, the shopping in Rosemary is always a must. Some of my favorites are: Tracery (interiors), Willow (designer clothing for women), Rosemary Beach Trading (gift shop), Bombora Sun & Surf (beach apparel), Moonpize (ladies shoes), and Gigi’s (fabulous kids fashion and toys).

4. The Beauty: The walkways and gardens are picturesque and unique. The arrangement of homes, boardwalks, pedestrian lanes, and footpaths all lead to the amazing town square, tennis courts, swimming pools and the beach.

5. Fitness Activities: Rosemary Beach has an incredible fitness  center, biking and running paths, lap pool, yoga, as well as its amazing tennis facility, The Rosemary Beach Racquet Club. I can’t say enough about the tennis pros, tennis clinics, pro shop and eight wonderful clay courts. If you’re a tennis player, you will spend a great deal of time here.

6. The Pools: Rosemary Beach has four unique pools on the property. The Coquina Pool (pictured above) is a negative-edge pool meant for lounging and relaxing, The Cabana Pool, a family friendly pool area with a Mediterranean design, The Sky Pool, which is the lap pool heated for warm or cooler weather, and The Barbados Pool, designed in French West Indies architectural style. With such different character and design, it is absolutely worth spending time at all of them.

7. The Gardens: Common “green” areas are located throughout Rosemary Beach. Various gardens exist featuring children’s park space, fountains, sitting areas, herb gardens and a butterfly garden.

8. The Spa: Every resort area must have a day spa, and Vivo Spa Salon is located in downtown Rosemary Beach featuring an Aveda hair salon and makeup services, massage, skin care, body treatments and nail service. All services are offered in a “Bali” inspired tropical setting.

9. The Beach: The beauty of the beaches at Rosemary speak for themselves. Feel free to enjoy the umbrellas and chairs, cabanas, hammocks, kayaks, catamarans, surfboards and sea school which offers children classes on surf, sail, kayak and skim boarding.

10. The Views: This view speaks for itself. The beauty here in Rosemary Beach is almost unreal to see with your own eyes and undeniable.