3 Ways to Stay Healthy While Traveling

My mom and sister were packing for their business trip to Australia when they asked me how they should stay healthy while away for so long. I made a few suggestions based on a few common trouble areas.

Here are 3 ways to stay healthy while traveling:

  1. Sleep: Melatonin is a traveler's best friend. Using it before bedtime after changing time zones will help your body readjust its sleep cycle and ward off jet lag. Magnesium can also be used as a natural muscle relaxant to help encourage sleep, too.
  2. Digestion: Tummy troubles can be a scary thing while on holidays. They can easily put a damper on anybody's good time. I tend to be a bit too adventurous on holidays and have wound up with food poisoning too many times. Aside from encouraging you to play it safe, I will also let you in on a few secrets: Gentiana lutea is one of my favourite herbs and just a few small drops 15-20 minutes before a meal will get your digestive juices flowing to improve resilience and digestion. Magnesium (as mentioned above) not only helps you sleep, it also relaxes the bowels to ease the discomfort of constipation that often occurs when traveling. Shelf-stable probiotics are also extremely helpful for balancing gut flora so your tummy can fight off the bad.
  3. Immunity: A simple increase in Vitamin C with Emergen-C or Sisu to Go can help manage exposure to viruses while you're away on travels. Don't forget to wash your hands, too. But my favorite thing to have in my carry on is a bottle of St. Francis Deep Immune packed full of herbs to keep your immune system chugging along even in the face of travel.

What are your favourite ways to stay healthy while on vacation?

You can find more travel tips here.

 

Packing for a Triathlon

Obviously travel is a large part of my life - and adventure travel is certainly one of the best ways to accomplish my desire to GO GO GO! So why not race & travel at the same time. This weekend I will be travelling to Michigan to compete in the He Tried/She Tried triathlon. This is a couple's event & I will be joined by my significant other, Mat (poor guy - he was kinda' forced into it). My Aunt Tammy will also be racing (she's an Iron Woman) & we'll be cheered along by my uncle and cousins. How fun!

Mat & I will be able to race together and our times will be combined to determine the winning team. This is great since it is Mat's 1st triathlon (and my 3rd). We've chosen the Sprint Distance length - approximately 800m swim, 20k bike, 5k run.

Of course, like any other travel event - this requires a lot of packing.

Here's my list of must-haves for triathlon success:


Swim:

  • Goggles
  • Swimcap (it will be provided to us to separate our waves)

Bike:

  • Bike (I'm borrowing my mom's lovely Kuota & Mat is using my dad's Specialized)
  • Helmet (they won't let us race without it!)
  • Glasses (otherwise bugs fly in your eyes) - I like Oakley's

Run:

Overall:

  • Tri Suit (I chose this cute one from Craft) - it has padding in all the right places & it dries quickly so I can wear it swimming, biking & running without having to change
  • Tri Bag - love my TYR bag - it has nooks and crannies for everything!
  • Shammy for quick drying
  • Old towel for laying out my transition area
  • Water bottle in transition area & on bike full of Sisu Ester-C To Go Energy water (the race course will also have HEED)
  • Clothes to change into after the race (no one likes to hang around in wet clothes)

Nutrition: I am hoping to be done the race in 1.5 hours. Since it isn't too long I won't need a lot of fuel during the race, but I will need a good shake before. I've packed my trusty shake mix in my tri bag: SunWarrior Warrior Blend vanilla protein powder, Greens+ & Thorne L-Glutamine. I'll combine this with berries, almond milk and a scoop of almond butter a few hours before the race.

Recovery: I'll dose up on 30CH of homeopathic Arnica montana for accelerated recovery before & after the race & slather myself in Traumeel after a warm Epsom salts bath.


Interested in more race info? Check out this informative post.

Keep your eyes peeled for Team Tough Love!

I'll post next week with the results!

5 Healthy Travel Tips

Finally, vacation is upon me. I have 1  more shift in clinic and then I am off to Portland and Santa Monica for my summer vacation. I'll certainly be missing my patients, but 1 week of vacation is definitely what the doctor ordered for this tired intern! I'll be packing my things tonight and wanted to share with you a couple of my favourite, healthy travel tips.


  1. BYOP. Bring your own protein, that is. I purchased a new bag of Sun Warrior Chocolate Warrior Blend just for the trip. This will help me stay on track during my travels. I never want to wind up hungry!
  2. Double Up on C. I'm sure to get 1000mg of vitamin C each day, but with travel on the horizon I will be sure to double that dose. Little travel packets, like these by Sisu, are the perfect solution. They even include other important vitamins and minerals and taste yummy without added sugary junk.
  3. BYOO. As in - Bring Your Own Oatmeal. Once again, you don't want to get stuck hungry so bringing your own little oatmeal bags is a sure-fire way to make sure you've always got something on hand. Just mix with water & you're set.
  4. Boost your Immunity. Concerned about catching something while you're away? Take an adrenal support along with you. This will help you manage your sleep, better handle stressful travel situations (they're inevitable), and stay healthy. I like Deep Immune by St. Francis. They even have a travel-size bottle.
  5. Watch your Portions. Somehow vacation becomes an excuse to eat whatever, whenever, however. I see no harm in trying new foods (trust me, food-truck fish tacos will be on the menu in Santa Monica), but watch your portion sizes. Do your best to stick to your healthy eating plan and your system will thank you!

Interested in more ways to travel well? Check out this post on long flights and travel.

Bon voyage!

How to Manage Long Flights and Travel

My journey just so happens to involve a lot of travel. In fact, today as I write this post I am sitting on a plane on my way to Atlanta to accompany my mother, Tosca Reno, to one of her many speaking engagements around North America. My job as a student and future physician is to teach you how to travel through the journey of health with all of the tools of a naturopathic lifestyle. Today's topic? Early morning, long flights. It's the reality of our world these days - early flights to business destinations, conferences, vacations, etc so how can you make the most of the experience without damaging your health? Here are my tips.


  • First of all, pack the night before.
  • Get as much sleep as you can.
  • Nix the coffee for 1 liter of water or a hot cup of water with lemon.
  • Pack snacks. If you're traveling domestic you can bring nuts, seeds, and fruit along the way. If not, stick to oatmeal.
  • Long flight? Take some melatonin to knock you out.
  • My most naturopathic tip? If you're changing time zones you can prevent jet lag by lying on the ground for 10-30 minutes after arrival. Sounds crazy, but it works. Trust me!

Portable Exercises for Those on the Go

On-the-go is the way most people describe their days in our crazy, supercharged society. This often involves business trips to any number of locales throughout North America and beyond. Traveling like this can throw a wrench into many a burgeoning activity schedule. If you’re training for a specific event, like a marathon, triathlon or fitness competition, you have special adjustments to make, but for the average person just trying to stay fit, portable exercises are the way to go. Here are a couple of things to try while you are on your next trip:

  1. Morning Workouts. I think this rule applies to most activity routines, but it especially applies on business. Most evenings on business trips are filled with dinners out or late meetings. Don’t miss your workout by scheduling it in the morning.
  2. No gym? If a gym doesn’t exist be sure to bring along your therabands for quick resistance training in your room. They don’t take up much room in your bag and they provide a great work out.
  3. No excuses. Always remember that travel isn’t an excuse to indulge and get lazy. It’s a great time to try something new, enjoy new sites, and stay energized and healthy during your trip.

The Joy of Ceviche - Andina in Portland, OR

I wouldn’t consider myself a foodie, but I certainly do love good, healthy food. For some reason though, I have always worried about ceviche! It’s just a little weird that “raw” fish could be so tasty. But this all changed with my first experience at Andina Restaurant in Portland, Oregon’s Pearl District. Andina is a Peruvian hot spot bursting with flavour – and it’s not just from the food. The minute you walk in the door your senses are titillated by the bright colours, earthy feel, and jovial crowd. If you’re lucky you’ve chosen a night when you can enjoy a traditional Peruvian band just to enhance your experience.

None too soon, as your table is called it’s time to dive into Andina’s house specialty – ceviche. Do not miss the opportunity to dine on this fish dish that is well-prepared, simple and delicious. Concerned about raw fish? Don’t be (unless you’re pregnant, that is). The acids in the marinade called leche de tigre (a combination of lime, chilies and raw onions) cook it to perfection.

You’ll enjoy the heart-healthy benefits of lean fish, the digestive power of lime juice, the immune-boost of onions and the warmth of chilies (in case you didn’t get enough in your drink) and the antioxidant and vitamin overload that comes with each ceviche dish.

What else does ceviche provide? From an energetic perspective it is a very cooling dish. Ceviche proves that eating a healthy meal doesn’t have to lack flavor or fun - just what the doctor ordered!