Tag Archives: healthy

Essentials for Healthy Travel

Many of us have to travel for work. And with Spring Break just around the corner, some will be lucky enough to be planning a family vacation! Microorganisms love airplanes. Add to that, a jet-lagged immune system and the fact that vacations are a time to let loose, enjoy yourself and do some things that aren’t necessarily a part of your typical routine. It’s a recipe for illness. The good news is that keeping healthy while on vacation is possible.airplane

Stay Healthy In-Transit

Essential oils and herbs not only promote health and wellness, they also fit in a plastic zip lock bag so you can breeze through airport security. The Four Thieves blend is an aromatic recipe that will help to purify the air around you and support your lungs and sinuses. There are variations, but we like a blend of cinnamon, clove, lemon, and rosemary essential oils to promote health. When you’re sitting on an airplane just inhale this delightful aroma or make an aromatic spray to mist yourself once you’re off the plane.


To make an aromatic spray:

• Fill a clean, dry mini spray bottle with 4 ounces of pure distilled water.
• Carefully put 3 or 4 drops of your selected blend of essential oils into the spray bottle using a dropper.
• Tightly close the bottle and shake vigorously to combine.

Plan Ahead

Isn’t it always those times when you’re not prepared that you make a less-than-healthy decision when it comes to meal time. If you forgot to grocery shop for lunch items it’s easy to hit the fast food joint around the corner. The same goes for vacationing. While it’s wonderful to taste local cuisine and explore different establishments in the area, planning ahead for your day can help you map out where you might be able to enjoy a healthy lunch, or where you can find a grocery store for a non-fried afternoon treat. This will not only help you make healthy decisions throughout your trip, it can save you money as well.

Keep the Water Flowing

While it’s important to drink an adequate amount of water every day, you’ll want to increase your intake while on vacation to stay hydrated and feeling tip-top. If part of your vacation involves sightseeing in the sun for several hours, you’re going to need more water than usual. And if your vacation includes enjoying a few adult beverages, it’s all the more important to keep a glass of water nearby. Studies suggest that increasing your water intake can improve your mood and energy level, so be sure to pack a bottle of H2O and get the most of your vacation.

Protect Your Skin

There are many things that you can do on vacation to improve your current healthy status, but nothing is more important for your long-term health than protecting your skin from the sun. A sunburn can occur in as quickly as 15 minutes, with the sun usually at its hottest anytime between 10am – 4pm (prime vacation activity time). An effective sunscreen should be water-resistant, have an SPF of at least 30, and be broad spectrum. It’s important to lather up before you head out but if you forget, take other measures such as wearing long sleeves and a hat. And remember about your eyes as extended exposure to UV rays can lead to eye damage.

                                                                                  Keep it Moving

joggingAlthough it’s great to have some time to sleep in and lounge around while on vacation, it’s important to schedule time to be active as well. After all, spending several days laying by the pool can actually leave you feeling lethargic, rather than refreshed, when you return to your normal routine. Do some research to see about nearby hikes or biking trails, or go for an invigorating morning walk. You can also use wearable fitness trackers like the Fit Bit to monitor your progress.

If you are heading out of town for Spring Break, travel safe and follow a few of our tips so you return refreshed and with your good health intact.

7 Tips to Start Your Day off on the Right Foot!

How do you start your day? Do you pop out of bed and feel ready to take on whatever life has to throw at you? Or do you tend to hit snooze 8 times before rolling out of bed? You may be surprised to know that what you do in the morning actually contributes greatly to the overall tone and outcome of your day. There is something psychologically powerful about beginning your day in a way that says you’ve got this!

We’re sharing 7 tips to help you get on track with the logistics of starting the day off on the right foot. We’ve also included some positive ways you can trick your mind to get on track and stay there until its time for bed again.

Set Your Alarm 15 Minutes EarlierScreen Shot 2017-01-26 at 12.20.22 PM

This is a great way to slowly wake up and avoid that rushed feeling first thing. While you’re lying there, decide what you’re going to wear, what the plan is for breakfast etc. These few minutes in bed, before anyone else is up, can set the tone for a calmer, more organized and enjoyable day.

 Make Your Bed!

OK, we’re not trying to be motherly. There have been studies that suggest that making your bed in the morning sets you up for success throughout the day. The simple task of leaving your bedroom in a presentable condition reinforces to your highly impressionable, half-asleep brain that order and calmness abound. The calmer you are, the less stress that is present. The less stress you have, the better mood you will be in. And the better mood you’re in usually equates to more productivity and an overall feeling of contentedness.

Drink your aqua

While you’re sleeping, your cells have been without water for several hours, so reintroducing water before any other substance (yes, that includes coffee) is key to prepping your GI tract (your mouth, esophagus, stomach, small and large intestine etc.) to work efficiently throughout the day. It’s an easy way to rehydrate your body. Plus, if you sip water throughout the morning, you may end up consuming two of your eight recommended glasses for the day. So why not set the tone for great hydration first thing.

 Plan your day

Try this; write a list of the three things you’d like to accomplish in the day. This can go a long way in terms of helping you move calmly through the day. Putting it on paper or in your phone takes away the stress of remembering and can serve as a helpful reminder of your goals. Even if it’s “make lunch and pick up dry cleaning,” a few small tasks to keep you on track will make for better time management throughout the day. And remember to prioritize the big things to make the rest of the day run even more smoothly.

 Play music you love

Regardless of your morning plans, a soundtrack of uplifting, energizing tunes will help prime your mind for positivity all day long. Pick whatever makes you happy and use it to get through your must-do’s before you leave the house. Playing some great tunes can also help to make a long commute less stressful.

 Move your BodyScreen Shot 2017-01-26 at 12.22.38 PM

Want to feel better mid-afternoon? Make time in the morning to get your body in motion. Whether its gentle stretching, walking the dog, going to yoga, starting your day with movement revs your metabolism and stokes your energy for the day. Plus, you’re more likely to make better food choices if you’ve done something positive for your body earlier in the day. You’ll get that great workout in (it’s harder to make excuses first thing) and you’ll reap the benefits for hours afterwards. It’s a win all around.

 Give a hug/kiss to the people you love in your house

Before you leave for the day, connect with the ones you love. This helps soothe stress and provide a positive start to your day and theirs. It also helps you focus on what really matters. And then head out and make this a great day for your self!

Jump-Start your Healthy Eating for 2017!


If you are like us, you enjoyed the holidays! And by enjoyed, we mean indulged. A second helping here, another glass of wine there! It’s all added up and now we’re feeling a little more sluggish, and not quite our usual, energetic selves. Eating a bit lighter and cleaner should help us get back to achieving a healthier body, clearer mind and help to restore our body’s own natural ability to heal itself.

Every 35 days, our skin replaces itself and our bodies make new cells from the food we eat, which means what we eat literally becomes us! And we have the power to choose what we’re made of! When you are planning your meals, here are 6 tips to help you eat cleaner:

  1. Cook your own food
  2. Eat whole foods
  3. Limit added fats, salts and sugars
  4. Eat 5-6 smaller meals per day
  5. Avoid processed foods
  6. Don’t drink your calories

With the New Year upon us, we’d like to help you jump-start your healthy eating by sharing a few of our favorite salad recipes to help you make better food choices.

These recipes may be a bit more labor intensive, but the bonus is that they are hearty enough to be a main dish for your entire family! These creations are from a few of our favorite chefs. We hope you enjoy!

Ina Garten’s Roasted Butternut Squash Salad with Warm Cider



 1 – 1 ½ pound butternut squash, peeled and ¾ inch diced
Good olive oil
1 tablespoon pure maple syrup
Kosher salt and freshly ground black pepper
3 tablespoons dried cranberries
¾ cup apple cider or apple juice
2 tablespoons cider vinegar
2 tablespoons minced shallots
2 teaspoons Dijon mustard
4 ounces baby arugula, washed and spun dry
½ cup walnuts halves, toasted
¾ cup freshly grated Parmesan

Preheat the oven to 400 degrees F.

Place the butternut squash on a sheet pan. Add 2 tablespoons of olive oil, the maple syrup, 1 teaspoon salt and ½ teaspoon pepper and toss.

Roast the squash for 15 to 20 minutes, turning once, until tender. Add the cranberries to the pan for the last 5 minutes.

While the squash is roasting, combine the apple cider, vinegar, and shallots in a small saucepan and bring to a boil over medium-high heat. Cook for 6 to 8 minutes, until the cider is reduced to about ¼ cup. Off the heat, whisk in the mustard, ½ cup olive oil,
1 teaspoon salt, and 1/2 teaspoon of pepper.

Finally place the arugula in a large salad bowl and add the roasted squash mixture, the walnuts, and the grated Parmesan. Spoon just enough vinaigrette over the salad to moisten and toss well. Sprinkle with salt and pepper and serve immediately.

Gwyneth Paltrow’s Ivy Chopped Salad


2 large beets
3 medium zucchini, sliced lengthwise into 1/3-inch-thick slices
2 ears of corn, shucked
1 bunch scallions, white and light green parts
2 wild salmon fillets
3 tablespoons extra-virgin olive oil
Coarse salt
2 heads butter lettuce, leaves separated, cut into thick strips
½ pint of grape tomatoes, quartered
1/3 cup fresh cilantro, roughly chopped
¼ cup fresh basil, roughly torn
1 lime, quartered

Balsamic & Lime Vinaigrette:

2 tablespoons balsamic vinegar
2 tablespoons honey
1 tablespoons fresh lime juice
6 tablespoons olive oil
Coarse salt
Freshly ground black pepper

Whisk vinegar with the honey and lime juice in a bowl. Slowly whisk in oil; add salt and pepper to taste.

Steam or boil beets until cooked through, about 30 minutes. Let cool; peel and cut into a medium dice.
Heat a grill or grill pan over medium-low heat. Rub the zucchini, corn, scallions and salmon with oil; sprinkle with salt. Grill vegetables and fish until browned and cooked through, flipping once, about 20 minutes. Cut zucchini and scallions into a medium dice. Cut the corn off the cob. Break salmon into large pieces. Toss grilled vegetables with lettuce, tomatoes, cilantro and basil; place on a large platter and top with salmon.

Drizzle with vinaigrette and serve with lime quarters. Fresh, delicious & filling.

Jamie Oliver’s Cranberry Spinach Salad



1 tablespoon butter
3/4 cup almonds, blanched and slivered
1 pound spinach, rinsed and torn into bite-size pieces
1 cup dried cranberries
2 tablespoons toasted sesame seeds
1 tablespoon poppy seeds
1/4 cup white sugar
2 teaspoons minced onion
1/4 teaspoon paprika
1/4 cup white wine vinegar
1/4 cup cider vinegar
1/2 cup vegetable oil

In a medium saucepan, melt butter over medium heat. Cook and stir almonds in butter until lightly toasted. Remove from heat, and let cool.
In a medium bowl, whisk together the sesame seeds, poppy seeds, sugar, onion, paprika white wine vinegar, cider vinegar, and vegetable oil.
In a large bowl, combine the spinach with the toasted almonds and cranberries.
Toss everything together just before serving.

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