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Travel Friendly Practices To Stay Well
by Barbara LeGrand Cockrell
Traveling can be an interesting opportunity for growth and fun. But sometimes, the whole getting-there part can be long, stressful, and expose you to a lot of germs, which can derail your wellness.
Did you know your body is exposed to hundreds of germs on an airplane? In fact, in a recent study from Emory University and Georgia Tech they found that a person infected with the flu and or stomach bug who got on a plane sitting in the aisle, which has three seats per side, has a roughly 80% chance of infecting everyone in the row on that side of the aisle, as well as those in the rows directly in front and behind them! On the other side of the aisle seat directly across from the infected person, those people also have an 80% chance of catching the infection/bug. Yuck!
But don’t get alarmed! All you need to do is make a pre-travel wellness plan to supercharge your immune system that will help you fight off those pesky germs on that flight! You will then have some peace of mind in knowing that you have done what you can to avoid getting sick.
Below are some travel-friendly wellness practices that I have summarized that functional medicine practitioner, Dr. William Cole, D.C., IFMCP recommends. They’ll help keep you at optimal health so you can travel with ease!
Supplement with Magnesium. Mix it with water and drink right before you get on your flight to help your gut fight the pressure from air travel which leads to gas and constipation. It also helps relax your muscles and betters your sleep to fight jet lag once there.
Research Food Options. Lack of options and little planning can create unhealthy food choices. Before arriving at your destination, research your restaurant options. Also, check to see if where you’re staying has a fridge or kitchen, because it’s great to have healthy snacks on hand.
Use a Saline Spray when Flying. Airplanes have dry air, which can leave you feeling dehydrated and can contribute to drying out the mucous membranes in your nose as well. Keeping these hydrated is important because they help to filter out viruses and bacteria. Use saline spray in each nostril—a few times for longer flights. Also, closing the overhead vents from blowing directly on you can help fight the flow of germs.
Take advantage of the Spa. If you stay somewhere with a sauna utilize it every event you can to help de-stress and reduce inflammation and rid toxins.
Pack your Own Airplane Food. According to Dr. Cole, you can actually bring coolers of food through security! You still can’t bring liquids but you can pack an entire healthy lunch or dinner that you can enjoy right on the plane so you don’t have to search through airport stores or vending machines for a nutritious snack. Some ideas are homemade wraps, hard-boiled eggs, carrots, celery, other raw veges, raw unsalted nuts or granola, tea bags to steep in hot water on the plane, collagen and other powders to mix in water
Get some Movement. Walking around allows you to get your heart rate up and exercise without going to a gym.
Balance Out with Adaptogens. Traveling creates some disruption to your schedule and can drain you. Bringing powdered adaptogens like ashwaghanda, holy basil, and cordyceps mushrooms with you is a great way to keep your hormones balanced, brain clear, and energy high. Adding these to a reusable water bottle or on top of food at restaurants can help you stay healthier during your trip.
Feed Your Gut. About 80% of your immune system is stored in your gut, so taking probiotics can boost microbiome health while traveling.
Juicing on the Plane. Did you know you can actually freeze juices and bring them through security? Just place them in a clear sealed plastic bag to get in your healthy greens on the plane.
Meditate. All the planning and the stress leading up to getting everything done before leaving, plus delays can be a major source of stress. Use long lines, waiting, or impatient people as opportunities to practice mindfulness. There are lots of apps out there that make it easy to take your meditation practice with you.
Boost Your Immune System with Mushrooms. Stress and jet lag can really put a damper on your immune system. Give your immune system a boost by including more mushrooms in your diet. Chaga and turkey tail are good for their particular immune system–balancing properties. You can get these in powder form to add to green tea. Plus, they’re travel-friendly, so it’s easy to bring them along on your trip to add to drinks and on top of food along with the rest of the adaptogenic herbs!
Healthier Holiday Eating!
Holidays aren’t known for eating healthy. But these healthy food tip swaps will help make your meals more healthful without giving up taste and making you feel like the “weirdo”. Your guests will want to return and thank you for taking the initiative to introduce the topic of being healthy and show them how much you care about them. Many of them want to be healthier but they don’t know where to begin. You could become the leader. Let’s face it, if 1 in 2 people are getting cancer, not to mention other diseases, don’t you want to help your loved ones too?
It’s not the most wonderful time of the year if you’re trying to be healthy and tempted by food choices. The average holiday meal contains over 4,000 calories. Yikes.
A 2016 study in the New England Journal of Medicine reported that Americans gained an average of 1.3 pounds during the winter season, and never lose it which is contributing to an obesity epidemic.
Do you think it’s impossible to eat healthy during the holidays? You don’t have to sacrifice your health and it’s not worth it! Here are some excellent healthy holiday food swaps that will help you feel great about your choices.
Healthy Tip #1: Trade Turkey for Meatless Plant Foods
I give. For most of you I wouldn’t even suggest you trade your turkey since it has been the official main since the mid 19th century and you all know the history. So at least you can get free range, organic, antibiotic and hormone free meats, and your beef can be grass fed.
Compared to other meats — such as red meat or processed meats (which the World Health Organization deemed to be “probably carcinogenic”, many people think turkey is healthier or better for them. But the risks of disease still rise with the level of meat intake.
Most turkeys are raised in factories and crowded grow houses. The feed contains antibiotics unless the farm is certified organic and this has led to the rapid development of antibiotic-resistant bacteria, that are no longer treatable by any known antibiotic. Campylobacter and Salmonella bacteria are commonly found in the guts and feathers of turkeys.
Thanks to the rise in plant-based eating, a variety of meat-free alternatives are available today. Even though eating less meat is better for your health and the planet, many of these substitutes contain heavily processed ingredients that aren’t healthy (many of which you can’t even pronounce).
The true stars are the side dishes which can be modified to become better for you.
Healthy Tip #2: Mashed Potatoes Without Butter or Cream
Good news: You can have your creamy mashed potatoes at the holidays (or any time!) and make it healthy!
Most mashed potato recipes call for a combination of milk or heavy cream and butter which isn’t good. There is evidence to show that dairy consumption can have digestive and disease issues and connected to cancers.
So swap the milk or cream and butter for plant-based milk or vegetable broth and seasonings and bathe them in plant-based gravy, like mushroom (it’s easy to find recipes for that).
Put half cauliflower in your mashed potatoes for a lighter, healthier version.
Healthy Tip #3: Better Cranberry Sauce with Natural Sweeteners
Cranberry sauce is synonymous with the holidays. Although cranberries have lots of antioxidants, and they provide incredible benefits and fight cancer, it’s what you put with it that’s the problem.
Most sauces at the store contain lots of sugar (1 cup of sugar is 700 added sugar calories) and high-fructose corn syrup from GMO corn. So give your cranberry sauce a new twist by using fewer and better sweeteners such as dates, a healthy dash of orange zest and juice or pineapple, manuka honey, and spice it up with cinnamon and cloves. It’s not hard to find a great recipe without the sugar and it actually tastes better and has more flavor.
I would also recommend using pure stevia or monk fruit as sweeteners instead of maple syrup, honey, agave, or sugar, as Joel Fuhrman, M.D. says they are not good for your health.
Healthy Tip #4: Go Dairy-Free with Your Pumpkin Pie and Deserts
You all know your history and that pumpkin pie is a popular dessert around the holidays. Native to North America, pumpkins have long been used by the Aztecs and Mayans as medicine and for survival.
For over 2 centuries, the custard-like filling remains about the same: sugar, cream, and a mix of spices). Two of the three aren’t exactly healthy food. So let’s change that. Avoid canned pumpkin pie mixes, which contain large amounts of added sugar and sweeteners. If you’re going to make a pie from scratch, make one with canned pumpkin puree (or make your own). It usually has just one ingredient: pumpkin.
If a recipe calls for evaporated milk, substitute plant-based milk instead. Some recipes may call for sweetened condensed milk. If you’re looking for a dairy-free alternative, try sweetened condensed coconut milk. While it’s still sweetened, it doesn’t come with all the issues of dairy. Best to go with unsweetened, canned coconut milk or coconut cream for a less sweet yet still rich flavor.
The holidays are more than about the food so give thanks and express your gratitude.
Gratitude is good for your physical, emotional, and mental health and the ones around you. Want fewer aches and pains, better sleep, and stronger mental clarity – then express more gratitude.
Before you enjoy your healthier nutritious meal, make time to give thanks to God, others, and the ones around the table and invite your loved ones to join in too since few things are better at bonding than this while enjoying healthy food around the table.
Email me at Barbara@CompleteHealthyLife.com and let me know how you maintain a healthy diet during the holidays and what healthy food swaps you make in your holiday recipes. P. S. Ask your guests if they noticed a difference and if they feel much better about the choices.
