Staying Healthy Tips: Work, School, & Travel

10 Tips for Eating Healthy at Work & School
10 Tips for Healthy Travels
10 Tips on Vacations and your Health
10 Tips to Enlightened Eating
Recipe for Frozen Grapes and Lemonade

10 Tips for Eating Healthy at Work & School

Take a few minutes to identify the habits you wish to change. Do you pack a wholesome lunch, only to be distracted by fast or junk food places around your work? Do you provide healthy lunches for your kids, but at the end of the day find them smashed in the bottom of their backpack? It is important to be realistic about yourself and your family's likes and dislikes. It is unlikely that anyone can switch from hamburgers and French fries to tofu and whole grains in one day. Prepare foods that support your health, vitality, and optimum weight. How fresh are your choices? Do good foods fit into your budget? Do you have a frig at work if you need it to keep foods fresh?
Try one new fruit or vegetable a week. Add something new to a salad. Trying new things will keep you interested, and even though you will probably not like everything you taste, you may find some new favorites. Consider organic alternatives whenever possible. The fresh taste of organic fruits and vegetables will make it easier to eat more. If you are eating soy or corn products, make sure they are organic, since soy and corn are often genetically altered (GMO). Or what about growing some fresh and vital ingredients in your garden, or buying them at your local farmer's market?
Prepare a standard shopping list with the things you use regularly. If you have a firm idea of what you want before you get to the store, you are less likely to buy things on impulse. Take your children (or your spouse or housemates) shopping and pick out the right foods for you and them. Periodically, make notes on their choices so you can remember the healthy foods they like. Know the difference between real foods and treats (chips, cookies, sodas, etc.). Make your diet a high percentage of wholesome foods as noted in the next few tips. To clarify more, make a list of your top twenty, go shopping for them, and have them available to prepare for breakfast, lunch, dinner, and snacks. Take them with you to work or to school. Try some carrot or celery sticks, an apple, and various nuts or seeds. Any dips or dressings should be packed separately to keep your foods from wilting.
Choose the healthiest version of snack foods if you do consume them, such as cookies, chips, or popcorn. For example, you can find whole grain, fruit-juice sweetened cookies, organic chips with some healthy oils and without hydrogenated oils, and air-popped organic popcorn with light sea salt. Most grocery stores and all natural food stores have these healthier products with less sugars, chemical additives, and junky fats. Still, these treat foods should only be a small portion of your total diet. In Chapters 5 and 6 of The Staying Healthy Shopper's Guide you can find more tips on "Reading Food Labels" and "Walking the Aisles" of the modern grocery store.
Discuss dietary changes with your family. Kids face enormous peer pressure at school to fit in, as well as conflicting or confusing messages about health and what's good for them, let alone all the cool, colorful advertising. Let them know that you will listen to their concerns, but that you are ultimately going to make the decisions. Don't reward your kids (or yourself) with food, especially sweets. Try planning special time to spend on activities instead.
When you prepare healthy foods at home for you and your family, make extra so you have tomorrow's lunch or a couple days of meals that consist of your good foods. Take them to school or work. Use primarily whole (wholesome) foods -- fresh fruits, veggie sticks, nutritious dips, nuts and seeds, healthy crackers, salads, sandwiches, sprouts of all kinds, and more. See some examples of good choices in the article, Healthy Eating at School and Work. Start by substituting more healthy ingredients in foods you already prepare. Vegan spreads like almond butter, avocado, or humus can be used instead of mayonnaise, for instance, or on bread, crackers or rice cakes. Try to avoid substituting cheese for meat. Although cheese has protein, it is very high in saturated fat, and may be hard to digest for many people.
Shop at some of the natural food delis, if available to you, for fresh-made foods. Many of the major natural food stores such as Whole Foods, Wild Oats, and Fresh Fields have great components to your healthy diet -- fresh juices, wholesome sandwiches, salads, baked proteins, tofu dishes, good roasted veggies, and exotic grains (quinoa, couscous, and buckwheat). This is a good second choice if you cannot make the time to cook yourself. Yet, if you can, then prepare one fresh bowl of vegetables or salad, squeeze some lemon on it, and place in refrigerator. Stir some of these veggies in with rice or tofu and you are set. Try a wheat-free cookie or some low-fat organic chips, not made with terminator corn. Also, try rice milk, soymilk, or almond milk -- all now available in stores. Or you can make your own lemonade to take with you. Also, have some unsweetened trail mix for snacks, or some quality protein bars.
For variety to help rotate your diet and minimize food reactions--find foods that are free from wheat, yeast, dairy, and sugar (but not 'diet' foods with the controversial artificial sweetener, aspartame) at your local store or make your own. You can find recipes and guidance for these products in my books, A Cookbook for All Seasons and The False Fat Diet.
Remember portion size. Check the recommended serving size for anything you are considering at the store. Many foods, especially snack foods, seem innocuous when you check the label, but you may be eating two or three times the amount that is recommended. This is also true for take-out. Consider buying a half-sandwich (an option in most delis) or splitting with a friend. And remember the Glycemic Index and about eating whole foods lower on the Index (slower sugar absorption). Also, eat slowly and chew well, and watch your food combining to assure best digestion. Be sure to include some healthy fats and whole grains, as these foods fill you up and satisfy your hunger without putting on weight.
Don't forget water. Having water available at all times (at work, school, in the car, wherever) helps everybody stay healthier. Start substituting water for juice, soda, coffee, or whatever you usually drink. Keep some healthy snacks and protein bars at work, or carry them with you. These can save you from a binge when energy is low. They also help you avoid the temptation of going out for a little something.

10 Tips for Healthy Travels

Hydration is the key to healthier travel! Drink water. It sounds simple, yet is often overlooked. Plane trips are dehydrating, and water keeps you healthy by cleansing toxins and hydrating tissues. Carry plenty of good (bottled spring) water with you for air or car travel, and drink it.
Most people need at least two to three quarts of liquid per day, and more in hot weather or with sweating and exercise. If you drink more than this, add some electrolyte solution, such as Emergen-C packets, to your water. Almost all commercially prepared drinks are high in sugar and are not a substitute for the healing benefits of water. Sun and salt are dehydrating, so balance your need between salt and water. Avoid drinking water that has been in sun-heated plastic containers so as to not consume plastic chemicals. See Chapter 7 of The Staying Healthy Shopper's Guide for more info on Water.
Minimize the Effects of Exposure – With air travel, you are exposed to chemicals and radiation from planes as well as close contact with people. Protect yourself with the right supplements (see below) and water, and minimize your exposure to germs. Wash your hands with natural, non-scented anti-bacterial soap. After you land at your destination, you might try a cleansing bath of sea salt and baking soda (one-half cup of each, and carry some with you) in hot water, and soak in it for at least 30 minutes. You can also use Epsom salts.

For dry skin, carry and use nourishing, natural body lotion (great after your bath). While enjoying the sun and outdoors, protect yourself from overexposure to sunlight by wearing a hat and using natural sunscreens without excessive chemicals. Carry Aloe Vera gel for overexposure. The cooling and healing gel will soothe any sunburn. For clothing, cotton is best since it breathes and energy moves through it. The synthetics are easy to wash but the chemicals and lack of ventilation are possible problems. Have layers of clothes to wear to protect you from ticks, poison plants, scratches, and from overexposure. Also, take good sunglasses since excessive sunlight can cause headaches and dehydration.
Exercise – Be aware of your activity level. Sometimes it's actually easier to be active when you're away from work and everyday chores. Go easy and don't injure yourself by overdoing it at first. Ease into exercise. Enjoy the gift of unscheduled time, and the stimulation of a different environment. Experiment with your exercise routine.

Monitor your progress to see what's most effective and most pleasurable. Then, when you get back home, you can incorporate these new activity habits. When traveling for business, be sure to exercise to clear your mind and body. Aerobic activity is important for keeping the heart strong and healthy.

Get plenty of refreshing activities – hiking, biking, and swimming--in these hotter months. Even short bursts of healing aerobic activity can de-stress and dump toxins through your sweat equity. Breathing is a most necessary component to health. Pay attention regularly to your breath and your state of stress.
Foods – Enjoy Nature's bounty wherever you travel (in the US and Europe) by eating fresh seasonal fruits and vegetables at their organic best. Many cities have a downtown farmer's market; ask the locals where they would go for fresh foods. If you do find a good resource, buy some simple and nourishing snacks that will eliminate the need to buy quick junk foods. Good snack choices include apples and other fruits, almonds and sunflower seeds, and some good protein bars.

Also, be sure to wash all produce before you eat it. (See article for more ideas.) Avoid excessively salty foods and alcohol when on airplane trips as they cause further dehydration. Bear in mind that too much sugar can also may weaken your immunity and put you at greater risk of infection.
Picnics – Picnic foods should be safe and healthy. Use a cooler or ice to keep items cold. Watch out for eggs and mayo and other foods that could become contaminated away from refrigeration. Some picnic food ideas include bean salad, tabouli, or fruit salad. What are your favorites? Take some protein foods as well, such as nuts and seeds, yogurt, cheese, or tofu salads.

Also, make fresh choices, such as grapes, watermelon, apples and further fresh fruits. Pack your foods separately in Ziploc bags, then place in your cooler. Sandwiches and other finger foods like cut vegetables and dip are easy. Make your sandwiches fresh once you arrive and keep the spreads and fixings on ice. Even if you're just carrying healthy snacks in a purse or backpack, you can include a pack of "blue ice" that will safeguard your food and avoid mess. By not mixing ingredients in advance, you'll keep the spoilage to a minimum.
Inner Healing and De-stressing – Prepare for the enjoyment of outdoors. Plan a fun trip of hiking, camping, playing at the river, or a few days resting at the ocean. Rekindling your Earth connection has benefits that last beyond this season, continuing to enrich the whole of your life. Relax and breathe. Enjoy yourself. Practice letting your stresses go, leaving them at home or the office when you're on vacation. Find a great book to read on your trip. Get out in Nature.

Be aware of vacation burnout. You don't need to see every attraction or experience everything a new place has to offer to have a fulfilling trip. Build some time into every day for rest and replenishment. This might entail letting yourself just sit for awhile watching the clouds, the surf, listening to music, or reading a good book. Try being a wave or becoming the sky. I love an affirmation used for relaxation when I lie down, especially in a meadow, "My mind is the sky, and the clouds are my thoughts; I just watch them float by."
Hygiene for Travel – Wash your hands often with anti-bacterial soap; you can carry some in a small container in your travel kit. Avoid jumping in water in the wild unless you get a safety report and be ready to wash off with your antibacterial soap after you do. And what about all those door handles, ATM machines, store pens, and gas pumps that you handle? There could be potential germ contamination, so make sure you wash your hands with antibacterial soap.

Consider carrying a small first aid kit. Available at camping stores, they are compact and easy to use. "Don't be scared, be prepared." If you already know how to use homeopathy, the homeopathic home kits are very practical.
Shared oxygen/air space is also a challenge. You can take an aromatherapy spray (that won't chemically violate others air), such as rose water to make a protective aroma barrier around yourself when journeying in public.
Nutritional Supplements – All the anti-oxidant nutrients are helpful for the stress of travel; vitamins C and E, beta-carotene, and selenium are the main ones. Others are alpha-lipoic acid, pycnogenol, and L-cysteine. I use B-vitamins as tablets or sublingual drops as well for balancing travel stress. Also, it may be helpful to have some spirulina or blue-green algae tablets for energy support.
Store your supplements out of the sun or in the cooler. Herbs like Siberian ginseng may also help you deal with the stress of travel. When traveling across time zones, melatonin taken at your new bedtime can help reset your biologic time clock. Even low doses can be effective, so easy does it. The Emergen-C packets with extra B-vitamins and minerals are also very helpful for travel and exercise replenishment. Put a pack in your water.
Get Back on Track – If you do eat the wrong foods in your travels (or on any dietary program), either out of necessity or lack of proper nutritional preparation, take steps to get back on the right track. Carry simple remedies with you, such as antacids or baking soda, acidophilus culture for upset stomachs, zinc lozenges for sore throats, as well as Echinacea with golden seal to protect yourself from bacterial monsters moving in on you and ruining your vacation time.

Another nutritional aid is flaxseed oil liquid or capsules; keep in a cool, dark place if not refrigerated. If you become excessively dry, take a few caps or a tablespoon twice daily, as this will give your body the right lubrication.
More Tips On Travel
• Leave no trash trace, and carry a recyclable garbage bag. Compact and nutritious nuts and seeds or 'trail mixes' are good for hiking. However, watch out for trail mixes that are too high in sugars such as chocolate pieces and excess dried fruits. You can fortify your trail mixes by adding extra of your favorite nuts and seeds.

• Bug proof your vacation. Be prepared. Check out the new, non-chemical bug repellants before you begin your nature journeys and make sure you can tolerate the aroma and that it prevents the types of bites and stings you might encounter. Be aware of other creatures such as ticks, bees, or snakes--they live here too! Inform yourself about how to avoid problems, such as Lyme Disease. Take info on who to call or where to go if anything does happen. If you do get stung, the ice in the cooler is one of your best instant healers; also carry some fresh aloe leaves in the cooler and soothe your sun exposure.
For all activities, practice safety. Make sure you have life jackets for water play, and that they are up to safety standards. Children and seniors should be watched by a qualified swimmer who has had some training in prevention and in what to do if something should happen. Use common sense for any hazards you encounter, and above all, have fun.

• Prepare your home before you go away so that when you arrive back, things are organized and you can relax from the adventure of your journey. Keep a journal, pursue plant identification, and what about those birds? Are they orioles, finches, or woodpeckers? Take some light weight binoculars so you can track what you are seeing, or if you'll be away from cities, take a portable telescope to better see the night sky and become part of the cosmos from which you are made. Connecting with Nature can be so awesome and replenishing.

10 Tips on Vacations and your Health

Even the most spontaneous getaway needs some basic planning and preparation. If you are visiting a new place, or even one not so new, a good travel guide will give you information on things like available transportation, and the hours and prices of attractions. It should also include important phone numbers and places to get help in an emergency. Or find a friend who knows the area for some tips. Learn about what interests you, like the best hikes or restaurants. And enjoy the adventure of experiencing your own discoveries.
Put together a travel kit. Include some water, antibacterial soap, electrolyte and nutritional support (protein bars, supplements, and powdered nutrients that you can add to water), sunscreen, and first aid supplies. Obviously, if you are traveling by car, you can take more goods, such as extra snack/emergency food and water. When traveling by air, you’ll need to make your supplies more compact, but I always have water, a mini-flashlight, a few snacks such as a couple of apples and raw almonds, some simple first aid supplies, a variety of supplements and herbal remedies, and more. Yet, don’t overdo it as you’re likely to have to carry it all around.
Take care of your personal needs and of course, those of your traveling companions as well. Match activities with your energy and fitness level. Listen to your body. Give yourself the extra time needed to truly rest and relax. Let yourself sleep more than you do at home. Most of us are sleep deprived. Give yourself sufficient space to acclimate to changes in weather, altitude, or language.
Drink plenty of water; hydration is a key. This is especially important if you are visiting a place that is hotter or drier than your usual environment. Don't wait until you get thirsty to drink; you’re already dehydrated then (Review my June 2002 Tips for more on Water). Avoid beverages with added sugar, caffeine or alcohol, as these can contribute to dehydration. After exercise and sweating, drink a cup or two of water and add a pack of nutrients, such as Emergen-C (found in any health food store), or some replenishing electrolyte fluid.
Use sunscreen (natural is best) and remember to reapply after swimming or strenuous exercise. Invest in a natural sunscreen, one without many chemicals and that is more nourishing to the skin. If it’s really hot or you’ll be out very long, wear a hat. Also, in summertime, we can get quite dry, so applying some oils or lotions to our skin will nourish your cells and tissues and protect your skin.
Take appropriate safety precautions, especially when trying new activities. Things like elbow and kneepads, life vests, and other safety equipment can prevent accidents that truly can ruin your vacation enjoyment. Watch out for poison oak and ivy on hikes, check yourself and your kids for ticks after a hike, and have some protection against biting bugs or slithering snakes.
Avoid contaminated food or drinks, which are the major cause of stomach distress while traveling. This is especially true if you are traveling outside the US, but bad food and water can happen anywhere. To be safe, if it is not boiled, well cooked, or peeled, don't eat it. If you do fall victim to traveler's diarrhea, let your stomach rest and be sure to stay hydrated. Use probiotics (acidophilus and other healthy bacteria) both to prevent intestinal problems as well as to treat them. Some other GI protection can be gained by taking additional nutritional hydrochloric acid when you eat, which acidifies the digestive tract and reduces the ability for bad bugs to take hold. Digestive enzymes also help digest microbes to which we are exposed.
Know about your destination, at least the basics, before you get there. Don't keep money in a shoulder bag or obvious wallet. Exercise caution when using automatic teller machines and other places where you will be seen with cash. Be aware of your surroundings, and have an evacuation plan in case of emergencies. Also, learn about the best Foods where you are. Enjoy Nature’s bounty wherever you travel (in the US and Europe)—fresh seasonal fruits and vegetables at their organic best. Many cities have a downtown farmer’s market; ask the locals where they would go for the best and freshest foods.
Nutritional Supplements can be helpful. All the anti-oxidant nutrients are helpful for the stress of travel—vitamins C and E, beta-carotene, and selenium are the main ones. Others are alpha-lipoic acid, pycnogenol, and L-cysteine. I use B-vitamins as tablets or sublingual drops as well for balancing travel stress. Also, it may be helpful to have some spirulina or blue-green algae tablets for energy support. Store your supplements out of the sun or in the cooler. Herbs like Siberian ginseng may also help you deal with the stress of travel. When traveling across time zones, melatonin taken at your new bedtime can help reset your biologic time clock. Even low doses can be effective, so easy does it. Nutrient packets with extra B-vitamins and minerals are also very helpful for travel and exercise replenishment. Put a pack in your water.
Inner Healing & De-Stressing – Prepare for the enjoyment of outdoors. Plan a fun trip of hiking, camping, playing at the river, or a few days resting at the ocean. Rekindling your Earth connection has benefits that last beyond this season, continuing to enrich the whole of your life. Relax and breathe. Enjoy yourself. Practice letting your stresses go, leaving them at home or the office when you’re on vacation. Find a great book to read on your trip. Get out in Nature. Be aware of vacation burnout, so build some time into every day for rest and replenishment. This might entail letting yourself just sit for awhile watching the clouds, the surf, listening to music, or reading a good book. Try being a wave or becoming the sky. I love an affirmation used for relaxation when I lie down, especially in a meadow, “My mind is the sky, and the clouds are my thoughts; I just watch them float by.”

10 Tips to Enlightened Eating

Spring is a time to renew your relationship with all life, and to plan how you can grow even a little bit of your own food. A garden--whether it's a window box herb garden or an urban plot--can provide enlightened eating enrichment. Herbs in pots, flowering fruits such as strawberries, or decorative and edible vegetables can be grown in a window box. If you have a balcony or a patio-container garden, there are many other possibilities – flowering peas, nasturtiums, peppers, lettuces, and tomatoes – perhaps mixed with fragrant flowers that will discourage insects. Good spring foods to consume are the leafy green vegetables, such as chard and kale, and lettuces (all of which add many important nutrients to your diet). Also, growing (or buying) fresh sprouts is a fun and simple way to see Nature in action, and these sprouted grains, beans and seeds have good protein and many nutrients.
Gardening - If you do have space for a larger garden, become familiar with organic methods of pest control. Also be aware of the quality of the seeds you use. (The "terminator technology" is here with non-viable seeds and genetically-modified foods, especially soybeans and corn. The seeds of these foods cannot be replanted EVER and the chemical and genetic changes in the plants are toxic to insects, the Earth, and ourselves.) Sharing the bounty of your garden with others is a great way to build community and get others interested in healthy eating.
Investigate the possibility of community gardening, either in an existing space or somewhere new. Working with other people is a great way to stay motivated, and to get results that would be difficult to achieve alone.
Investigate farmer's markets in your area. The more local the food, the less processing it generally has to go through to get to your table (and often the less chemical spraying, in contrast to out-of-season produce and products shipped from other countries). Talk and listen to the people that you are buying from and make discerning choices. You will likely find that the growers are committed to the idea of healthier foods, and are a good source of information about what is available in your area.
Food Protection - Become aware of which foods are most likely to be handled in ways that are detrimental to your health (pesticides, chemical additives, irradiation, and genetic engineering) and eliminate them from your diet, or buy them in organic form. Check my book, The Staying Healthy Shopper's Guide, for more specifics.
Always carry fresh water and a healthy snack with you. Avoid making food decisions or doing your food shopping when you are ravenously hungry and will eat anything. Eating on the run often involves poor nutrition, unnecessary packaging, and inadequate digestion time, which can leave you more tired and run-down. Making time for your own needs will lead to having more energy for your busy day, and more importantly, not having to spend your valuable resources and time recovering from the results of years of unwise choices.
Talk (and listen) with family, friends, and coworkers about the changes you are making in a supportive way. The more people that are aware of food health issues, the more impact we as consumers will make on the market, NOW! Get involved by making your views known in the marketplace. Many groups are lobbying for better labeling laws, more humane and less toxic farming practices, and cleaner food.
Restaurants - Support and eat at restaurants that provide wholesome menus or advertise "No MSG." Ask about additives and other health issues. I do! Request that your food be prepared without extra salt or MSG, and find out the quality of the oils used. The reaction you get will determine whether that restaurant is a good one for you. These questions may influence restaurateurs' decisions if they know it affects whether you spend your money there. When eating out, avoid killer desserts, big starchy meals, and poor food. Remember that it's not usually the fat that makes us fat; it's the overeating of sweets and starches.
Chemicals - Be aware of other ways chemicals enter your life. Household cleaners, detergents, and even toothpaste can contain additives that are potentially detrimental to your health and the health of your loved ones, especially children and pets who are more vulnerable, even the familiar products we take for granted. Exposure to chemicals in the workplace or in department stores can be significant. Indoor pollution is often a greater concern than outdoor exposure.
Above all, let these changes occur naturally. Be mindful of what is important to you, and work to educate yourself on those issues. Small changes can have a snowball affect, and the better you feel, the more you will want to do.
P.S. If you have school-age children or aging parents, be sure to inquire into their dietary provisions in school or other care facilities. Let us exercise our nutritional rights while we still have them, because without these treasures, life is not the wondrous adventure it can be.

I hope these simple tips will help you relax and have fun. You deserve it!

Recipe for Frozen Grapes and Lemonade

• Use only seedless grapes (ice cubes don't have seeds or grit). Separate from stems, wash and freeze them. Use a glass jar or a ceramic bowl that is thick and will not break.

• Keep things texturally simple and refreshing. The latest cold lemonade has fizz; if you like this, get some bubbly spring water and mix the three ingredients together to your taste.

• You can add some herbs if you like, such as a few lavender flowers, or fresh mint leaves, which you can grow on your deck. You can use plain lemon water and avoid plastic. You can flavor ice cubes too with orange juice, hibiscus cooler, rose water or whatever. Then you can put those cubes and frozen grapes and lemonade or even herbal teas into your glass; all of these various ingredients go together. Ice your glass as well. Sit down, have a glassful, and now you can really plan your vacation if you're not already on one.

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