Food Safety Tips for Traveling Abroad

Decades ago people would spend months researching a vacation before traveling to Europe or Asia, but these days travelers will board a plane with minimal consideration to the itinerary, let alone the potential health risks associated with international travel.  And while the level of preparation for foreign travel is changing, food safety continues to remain at the center of potential health risks associated with trips overseas. The consequences of poor food safety practices range from traveler’s diarrhea and cramps, to the more severe and less common, typhoid. The most serious cases may even result in death. Thus, it’s important to be prepared and protect yourself from these types of health concerns whenever traveling outside the United States, whether you’re exploring a new territory or not. Here are a few tips to get your started.

Know Before You Go:

You’ve got your passport ready, money saved up, and your flights and hotel reservations have all been finalized. Now it’s time to review the World Health Organization’s International Travel & Health guide for specific health concerns related to your country of travel, as well as what you can do to prepare for potential health risks. You may also want to consider registering with STEP, or the Smart Travel Enrollment Program, which provides safety alerts from the U.S. government regarding the country you plan to visit.

Also, be sure to pay a visit to your primary care physician (or a travel doctor) 4-5 weeks prior to your departure to get the appropriate vaccinations, as well as to discuss possible medical issues prior to traveling abroad. During this visit, your doctor may provide you with extra medications, antibiotics, first aid basics, etc. that you may not be able to purchase in a drug store abroad.  In addition to these items, request a physician’s note written in English, and the language of the country to which you are traveling, that justifies the use of your medications, since some countries outlaw drugs that are legal in the United States. Also, leave room in your carry-on luggage for these supplies, your medical insurance card, and an emergency contact list.  The contact list should include the local embassy or consulate, as well as relatives to be notified in case of accident or illness, and your insurance company. Finally, consider purchasing short-term travel health insurance if your current health insurance policy does not apply overseas, as good healthcare is often found in the private sector abroad and is very costly.

Once You’ve Reached Your Destination:

It’s best to follow the general health rule-of-thumb and avoid under cooked and/or raw foods, as well as foods that have a high risk of contamination (eggs/egg products, sprouts, dairy, unpasteurized cow or goat’s milk, etc.). Opt for sealed or bottled beverages only, and be sure to avoid tap, well and fountain drinks. Also avoid foods sitting at room temperature, such as on a buffet or street vendor cart.

What to Do in Case of An Illness:

Even when the best precautions are maintained, it is still possible that you may experience a food-borne illness. In this instance, it’s best not to wait to seek medical attention, especially since gastrointestinal problems from food and/or beverages may quickly lead to severe dehydration. Ask your hotel concierge for good healthcare facilities nearby, or contact the U.S. Department of State for help locating medical services. The embassy and your travel health insurance company will also have a list of options nearby.

If being treated in a medical facility abroad,  take health precautions into your own hands. Only accept beverages that are sealed or bottled, and ask your care providers what type of sterilization process they follow prior to accepting care. All injection equipment should be sterilized in boiling water for at least 30  minutes prior to use and discarded afterwards. Also be sure that all healthcare professionals are wearing gloves during your care. Lastly, remain calm and focused on your safety. This will help ensure you get the quality care that you deserve.

Sources:

https://www.eatright.org/health/lifestyle/travel/9-food-safety-tips-when-traveling-abroad

https://www.cnn.com/2012/09/13/health/stay-healthy-traveling-abroad/index.html

 

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Cardio before or after strength training?

 

In an ideal world, strength and aerobic (cardio) training would be done on different days. There are some studies suggesting the two components play against each other and can inhibit improvements in either realm. But, there is only so much time in the day for you to get your workout done. You may not even be able to get to the gym more than 2 times a week so you want to do both cardio and strength each time.

The thing is our bodies go through several energy systems. Roughly, the first 10 seconds of exercise uses up our fastest energy source. This limited amount of energy is readily available in our muscles and helps us perform explosive exercises such as sprinting or jumping. The next 1-2 minutes is our second energy source which allows for exercises such as longer sprints. Because it works so rapidly, it can only last so long. Once our inventory of quick energy is used up we go into our third and slowest way of supplying energy. At this point you will start to feel your body slow down. This happens because our body has to go through a longer process to generate more usable energy. The first two stockpiles will not be fully restored unless you take several (>10) minutes for passive recovery.

If we do aerobic exercise first we will then deplete our body of the energy stores that are most useful for strength training. We will still be able to perform the exercises but they may not be as fast or explosive.  You might even be able to lift more weight (pounds) if you do strength training before your aerobic exercise.

So the next time you go in the gym to do both strength and aerobic training, consider doing a short warm up (example below) to get your blood flowing. Hit the weights before you hit the treadmill. Give what energy and focus you can to those specific exercises. All that energy you have left can go to your cardio which requires quite a bit less concentration.

 

Example Warm Up:

  • Active stretches for muscle groups with limited range of motion (i.e active leg raise for hamstrings, thread the needle for upper back, laying windmill for chest and shoulders)
  • Body weight squats x10-20
  • Modified push ups (on an incline) x10
  • Jumping jacks, run in place, or jump rope  x15-30 seconds
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Crowd-Pleasing Easter Sides

Easter is right around the corner, and if you’re scrambling to put the final touches on your holiday menu, we have just the post for you. Check out some of our crowd-pleasing side dishes below. They’re simple to make, and guaranteed to satisfy your guests.

Lemon Dill Green Beans

Makes Four Servings; Ready in 30 minutes

Ingredients:

    • 4 teaspoons chopped fresh dill
    • 1 pound green beans, trimmed
    • 1 tablespoon minced shallot
    • 1 tablespoon extra-virgin olive oil
    • 1 tablespoon lemon juice
    • 1 teaspoon whole-grain mustard
    • ¼ teaspoon salt
    • ¼ teaspoon freshly ground pepper

Instructions:

  1. Bring an inch of water to a boil in a large saucepan fitted with a steamer basket. Add green beans, cover and cook until tender-crisp, 5 to 7 minutes. Remove from the heat.
  2. Meanwhile, whisk dill, shallot, oil, lemon juice, mustard, salt and pepper in a large bowl. Add the green beans and toss to coat. Let stand about 10 minutes before serving to blend flavors.

Salt & Vinegar Roasted Radishes

Makes Five Servings; Ready in 35 minutes

Ingredients:

    • 1 pound small radishes with greens attached (about 2 bunches)
    • 2 tablespoons extra-virgin olive oil, divided
    • 1 tablespoon malt vinegar
    • ¼ teaspoon sea salt

Instructions:

  1. Preheat oven to 375°F.
  2. Cut greens off radishes and trim the stems. Wash and dry the greens and radishes separately. Toss the radishes with 1 tablespoon oil and spread on a large rimmed baking sheet. Roast, stirring once, for 20 minutes.
  3. Toss the greens with the remaining 1 tablespoon oil. After 20 minutes, add the greens to the pan and continue roasting until the radishes are tender and the greens are wilted, about 5 minutes more. Transfer to a serving dish. Drizzle with vinegar and sprinkle with salt; toss to coat.

Roasted Spring Vegetables

Makes Six Servings; Ready in 60 minutes

Ingredients:

  • 12 medium Brussels sprouts
  • 4 teaspoons extra-virgin olive oil plus 2 tablespoons, divided 
  • 1 large fennel bulb, halved, cored and cut into ¼-inch wedges
  • 12 very small, thin carrots (8 ounces)
  • 1 large beet, preferably golden, sliced into ¼-inch rounds
  • 1 teaspoon kosher salt, divided
  • 1 large clove garlic, minced
  • 2 tablespoons lemon juice
  • 1 teaspoon capers, chopped
  • 1 anchovy fillet, minced (optional)

Instructions:

  1. Position racks in upper and lower thirds of oven; preheat to 425°F.
  2. Trim and halve Brussels sprouts; toss with 1 teaspoon oil in a medium bowl.
  3. Spread Brussels sprouts in a single layer on half of a large baking sheet.
  4. Toss fennel in the bowl with another 1 teaspoon oil; spread on the other half of the pan.
  5. Toss carrots in the bowl with another 1 teaspoon oil and spread on half of a second baking sheet.
  6. Toss beet slices with another 1 teaspoon oil; spread on the other half of the pan.
  7. Sprinkle the vegetables with ½ teaspoon salt.
  8. Roast the vegetables, stirring once halfway through and rotating the baking sheets top to bottom and front to back, until soft and beginning to caramelize, 25 to 30 minutes. Arrange on a serving platter.
  9. Meanwhile, mash garlic and the remaining ½ teaspoon salt in a small bowl with the back of a spoon until a paste forms. Add lemon juice, capers and anchovy (if using). Whisk in the remaining 2 tablespoons oil; drizzle over the vegetables.
  • Easy cleanup tip: Line your baking sheet with a layer of foil before roasting your vegetables.

Asparagus with Balsamic Tomatoes 

Makes Four Servings; Ready in 20 minutes

Ingredients:

  • 1 pound asparagus, trimmed
  • 2 teaspoons extra-virgin olive oil
  • 1 1/2 cups halved grape tomatoes
  • 1/2 teaspoon minced fresh garlic
  • 2 tablespoons balsamic vinegar
  • 1/4 teaspoon salt
  • 3 tablespoons crumbled goat cheese
  • 1/2 teaspoon black pepper

Instructions:

  1. Cook asparagus in boiling water 2 minutes or until crisp-tender. Drain.
  2. Heat olive oil in a large skillet over medium-high heat.
  3. Add tomatoes and garlic; cook 5 minutes.
  4. Stir in vinegar; cook 3 minutes.
  5. Stir in salt.
  6. Arrange asparagus on a platter; top with tomato mixture.
  7. Sprinkle with cheese and pepper.

Pea & Carrot Salad with Miso Ginger Dressing

Makes Four Servings; Ready in 30

Ingredients:

  • 5 ounces trimmed fresh sugar snap peas
  • 1 cup thinly sliced radishes
  • 2 cups peeled, shaved rainbow carrots
  • 1/4 teaspoon kosher salt
  • 1 cup chopped orange carrots
  • 3 tablespoons water
  • 2 tablespoons rice wine vinegar
  • 2 tablespoons vegetable oil
  • 1 tablespoon plain 2% reduced-fat Greek yogurt
  • 1/2 chopped shallot
  • 1 1/2 teaspoons chopped fresh ginger
  • 1 1/2 teaspoons white miso
  • 2 tablespoons toasted walnuts

Instructions:

  1. Cook 5 oz. trimmed fresh sugar snap peas in a medium saucepan of boiling water, stirring often, until bright green, about 1 minute.
  2. Heat olive oil in a large skillet over medium-high heat.
  3. Using a slotted spoon, transfer peas to a large bowl of ice water. Let peas stand 5 minutes; drain.
  4. Place 1 cup thinly sliced radishes and 2 cups peeled, shaved rainbow carrots in a medium bowl. Sprinkle with 1/4 tsp. kosher salt; let stand while you make the dressing.
    To make the dressing: Combine 1 cup chopped orange carrots; 3 Tbsp. water; 2 Tbsp. rice wine vinegar; 2 Tbsp. vegetable oil; 1 Tbsp. plain 2% reduced-fat Greek yogurt; 1/2 chopped shallot; 1 1/2 tsp. chopped fresh ginger; and 1 1/2 tsp. white miso in a small food processor or blender. Process until smooth.

    In a serving bowl, drizzle peas and carrot mixture with dressing; sprinkle with 2 Tbsp. toasted walnuts. Enjoy.

    Have a happy, healthy Easter!

 

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The Best Medicine for Your Heart Health

Within the past decade, physical activity has emerged as a key factor in the prevention and management of chronic conditions. Exercise has many health benefits including reductions in premature mortality, cardiovascular disease risk, colon cancer, type 2 diabetes mellitus and improved mental health.  Exercise is one of the best things you can do for your heart health, along with having a heart healthy diet. Exercise has been shown to help lower blood pressure, improve functional capacity in people with known coronary artery disease and improve cholesterol.

Do you have high blood pressure?

Exercise in an important component for controlling blood pressure along with having a heart healthy diet. Exercise has shown reductions in blood pressure in those who are hypertensive with decreases in approximately 5-7 mmHg when regularly engaging in endurance exercise. Endurance exercise has also shown to prevent the development of hypertension.

Do you have coronary artery disease (CAD)?

Exercise training has shown reductions in symptoms and an improvement in functional capacity in patients with coronary artery disease. Designed exercise programs, such as cardiac rehabilitation, are ideal for people with CAD because they have shown to improve physical and mental health.

Do you have high cholesterol?

Aerobic exercise has shown to decrease or maintain total cholesterol while decreasing LDL, also known as the “bad cholesterol.” Exercise is one of the best ways to increase your HDL, also known as the “good cholesterol.” HDL moves excess cholesterol circulating in the bloodstream back to the liver where it is broken down and eliminated. The goal is to increase your HDL because it lowers your risk of developing plaque in your arteries.

If you have any of these conditions, be sure to contact your medical provider before engaging in a regular exercise program to make sure it is safe for you.

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Preventing Golf Injuries

As a golfer, you want to stay injury-free to practice and compete regularly, which ultimately lets you hone your skills and elevate your performance.  To help avoid injury and boost your level of play, you need to understand how two key muscle and soft-tissue systems– the posterior oblique system and the anterior oblique system–affect the golf swing.

Justin Price, MA, 2006 IDEA Personal Trainer of the Year and creator of The Bio Mechanics Method, which provides corrective-exercise education for health  and fitness professionals, describes these systems and gives exercises to strengthen them.

Posterior Oblique System

The posterior oblique system consists of muscles, fascia and connective tissue that run diagonally across the back of the torso and hips.  Its primarily muscles are the gluteus maximus and latissimus dorsi.  This cross-body myofascial system enables you to create power and force to hit the ball farther while reducing the stress and averting potential injury to bony structures in the knees hips and lower back, shoulders and arms (Chek 1994; Myers 2008).

Anterior Oblique Movements

Golf swings also rely on the anterior oblique system’s adductor muscles and external obliques on the opposite side of the body (Chek 1992).  Like the muscles of the posterior oblique system, these tissues work in a cross-body fashion during a golf swing.  When a right handed golfer takes a backswing, the left hip/leg externally rotates as the pelvis, spine and shoulders rotate clockwise (when viewed from above).  As the pelvis and torso move away from the left leg, the left adductor group of muscles and right external oblique muscles lengthen under tension.  The tautness that this creates in the system reduces potential for injury to the hips, sacroiliac joint, spine, rib cage and shoulder girdle during the backswing.  Releasing this tension produces a forceful downward rotation to let you hit the ball farther (Bradley 2013).  Once3 the ball is struck, the right adductors and the left external obliques (on the other side of the body) lengthen to decelerate overall stress to the skeleton.

 

SPECIFIC EXERCISES FOR GOLFERS:

  1. LUNGE WITH ROTATION:  This exercise strengthens the posterior oblique system by increasing the internal rotation of the hip/leg and boosting torso rotation.  Lunge forward with your left leg, keeping your spine erect and shoulders level.  As you lunge forward, reach down and gently pull your left knee toward the midline of your body while swinging your left arm behind you.  As you rotate your torso, keep your left foot firmly in contact with the ground.  As you stand up out of the lunge, back to center.  Perform 10-15 repetitions on each side of the body.  Do 2-3 sets.
  2. SWISS BALL SIDE LUNGE:  This exercise strengthens the anterior oblique system by increasing external rotation of the hip/leg and boosting torso rotation.  Transferring weight onto the standing leg during this exercise also strengthens the posterior oblique system.  Place your left foot on a gym ball  as you balance yourself with the right leg.  Roll the gym ball out to your left side with your left foot as you perform a single-leg squat with your right leg.  As you squat, rotate your arms over your right leg as though you were taking a backswing in golf.  Try to keep your right knee toward the midline as you perform this movement.  Placing more weight on your left leg (on top of the ball)  stresses the anterior oblique system during movement, while putting more weight on your right eg strengthens the posterior oblique system.  Perform 10-15 repetitions on each side.  Do 2-3 sets.

 

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Creating Healthy Habits

Have you ever tried to drink more water or stop eating fast food, but just not been able to sustain the new habit? Derrick Price , MS, programming officer at the Institute of Motion and adjunct faculty at Point Loma Nazarene University in San Diego, Explains the anatomy of a habit and gives you strategies to create new behaviors.

Anatomy of a Habit

In his book The Power of Habit, Charles Duhigg explains that a habit is more than just a repetitive behavior, but rather a construction of three sequential components that make up the habit loop: the cue, the behavior and the reward.

The cue is an enviroment6al or internal trigger that provokes us to learn a behavior.  An example of an environmental trigger is placing a foam roller next to your shoes, which triggers you to self- massage prior to running.  Hunger pangs cue you to eat.  Internal cues are related to mood.  For some people, for instance, depression triggers the urge to eat ice cream.

The behavior is the actual routine we commonly associate with the habit.  This learned behavior occurs automatically, free from specific goal.  It may be as simple as always tying the right shoe before the left shoe.

The reward makes behavior stick.  The “high” runners feel after a 6-mile run is enough to make them want to repeat the experience.  Even though smokers know lighting up isn’t good for them, they still get an immediate blast of endorphins the moment they inhale.

Establishing New Habits

Here is a quick look at an approach to creating a new habits using the habit loop.  Consider working with a certified health coach to help you strategize and reinforce these habits.

Step 1:  Establish goals and milestones.

Contrary to popular belief, habits do not take 21 days to form.  Habit formation varies greatly from person to person and can take as long as 66 days (Gardner, Lally & Wardle 2012).  It’s a long process that requires consistent implementation.  If you have an ambitious goal like losing 60 pounds, it’s important to “chunk” it into smaller, less daunting and more realistic outcomes.  For example, instead of focusing on losing 60 pounds , a good first milestone is to lose 5 pounds in the first month.

Step 2:  Identify motivational factors

Intrinsic (internal) motivation involves doing an activity for the inherent satisfaction rather than for a separable consequence.  It may be intrinsically important for you to lose weight for a sense of accomplishment, to improve self confidence or to accelerate your career.  Intrinsic motivation is long-lasting compared to an external motivator.

Step 3:  Pick a goal-oriented behavior.

While it might seem appealing to make a lot of changes at once, focusing on one habit at a may lead to greater success (Gardner, Lally & Wardle 2012).  Consider different goal- oriented habits and then pick one.  For example, if you want to lose weight, you could choose from one of these two behaviors:  1)  Walk and track 10,000 steps per day.  Evidence suggests that regular, “incidental” physical activity is effective for weight loss and overall health.

2)  Drink 2 cups of water before every meal.  Not only may this help with satiety, but it’s caloric- free, and proper hydration may aid in fat loss and overall well-being.

Step 4:  Create the cue and reward.

Once you’ve selected a behavior, chooses a cue that will trigger it.  For example, if you opt to drink 2 cups of water before every meal, consider setting a reminder alarm or keeping a water bottle next to the computer screen.  Then select a reward to reinforce the behavior.

Step 5:  Eliminate disruptors. 

You may use disruptors as excuses for not accomplishing a new behavior.  If you can identify disruptors, you can overcome pitfalls before they occur.  For example,  if not having water readily available disrupts the behavior of drinking 2 cups of water before every meal, purchase a water bottle that’s easy to fill and transport.

Step 6:  Follow up.  Hold yourself accountable to new behaviors.  Work with a health coach or friend who can help you remain accountable.

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Stand up and walk.

Walk during your work day. It doesn’t mean you have to stop working.

It is very common for a working person’s day to be filled with phone calls, sit-down meetings, reading/research, long drives to and from work, and many other tasks done while sitting on their rear end. You’ll hear some doctors say all that sitting is the new smoking. There is a high correlation between this sedentary life-style and cardio-metabolic morbidity (think risk of diabetes, heart attack, or stroke).

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