Healthy Travel Tips # 2 - Refill your Prescriptions in Advance

      Refill any prescriptions you may need before you leave so you won't run out on your trip. Do this at least 3 to 4 days before you travel.  Whether you have refills left and can simply call them in to your pharmacy or if you are out of refills and need to call your doctor for a refill authorization. Give yourself a buffer of time so your refill (s) can get processed and you can pick them up before your trip.

Healthy Travel Tips # 1 – Bring the Basics

Summer is here and vacation trips abound; this is Part One of a series of health related travel tips. Bring the Basics regarding first aid supplies. This is especially important if you’re traveling to a rural area or out of the United States, but good practice for any trip. Prepare and carry a small pack of OTC (over the counter) medicines to take on your trip so you don't have to scramble finding a pharmacy or grocery store late at night in a new location.


Oral Medications: Read and follow all directions on the package labels regarding dosing and warnings on all medications.

• Acetaminophen (Tylenol) or Ibuprofen (Advil/Motrin) for pain or fever.  
• Diphenhydramine (Benadryl) for allergy symptoms (or your favorite antihistamine).  
• Loperamide (Imodium) for diarrhea.          
• Meclizine (Dramamine) for motion sickness. If you are flying, make sure you carry medicines in their original containers or foil packs (which are flat and easy for packing).

Topical Supplies:

• Band-Aids (2 each in various sizes). 
• Antibiotic cream.  
• Corn & Callous pads. These come in small flat packages that are easy to pack and helpful if you anticipate a lot of walking.

Last but not least, seek care from a Licensed Physician or go to an Emergency Room if you have any severe or urgent symptoms.

Barbecue Temptations - 3 tips to prevent over-eating at parties

It’s easy to get caught up in over indulging at gatherings.  It can be done, however, with a little planning and willpower.  

1.       Have a solid protein based snack with a healthy (complex) carbohydrate about 1-2 hours before you hit the party.  Here are some good ones to choose from:  String cheese (made with skim/non-fat milk) along with 3-4 whole wheat organic crackers, plain non-fat organic Greek yogurt with some fresh organic berries, Carole’s fruit-walnut snack (with a small organic apple or pear chopped and mixed in-, see my previous posting for the recipe).  By doing this, you won’t be famished when you get to the party which will empower you to control what you eat and enable you to choose your food wisely when you do.  When we're hungry, we tend to overeat and reduce our ability to control ourselves; we consume too much, too fast and with a tendency to choose high calorie/high fat foods to fill ourselves up quickly.  

2.       Limit your alcohol intake as alcohol quickly adds calories.  (Please don’t drink and drive any type of vehicle.) Try to stay hydrated with filtered tap water or unsweetened mineral water so that if, and when you do take a drink, you won’t be inclined to gulp it down fast and you will consume less.

3.      Choose your foods wisely. If you can’t resist that home-made potato salad, then don’t eat the dinner roll (have one, but not both). If you want that gooey brownie for dessert, then have it in lieu of more macaroni salad or a 2^nd glass of wine.  Watch the chips and dips; chips are high in fat and carbs and most dips are sour cream based which are high in fat and calories.  Limit your carbohydrates to help control your weight.

Have fun with your family and friends and enjoy the party, while staying on track with healthier eating.

Here's a nutritious and delicious snack (or light lunch)

Carole's Walnut/Yogurt/Fruit Snack

Ingredients:
1/4 cup of walnuts, chopped
1 small organic apple, chopped
1 cup of nonfat plain Greek Yogurt or nonfat plain kefir

Directions:
Place the chopped walnuts and apple in a small bowl; mix in nonfat Greek yogurt or pour kefir into the bowl.

• This snack packs a powerful nutritious punch; Omega 3's from the walnuts, fiber and other nutrients from the apple and protein, calcium and probiotics from both Greek yogurt or kefir.  It also tastes great!  Try this dish with your favorite type of apple or pear. Berries work well too.
• Using Greek yogurt will boost the amount of protein you will be getting and provide a thicker consistency to the final dish. Total calories, approximately 300 - 350 (depending on the size of the fruit and brand of the kefir or Greek yogurt you use).
• Use "plain" Greek yogurt or kefir, so only the naturally occurring milk sugars will be present, instead of  "flavored" kefir or yogurt which has added sugar (and added calories).

Maintaining a healthy weight

If you have a craving for goodies and just cannot resist, such as a piece of cake, cookies or ice cream; "just have a taste".  If you are at a birthday party, instead of a whole piece of cake, cut it in fourths and just have 1/4 of a piece.  If you have a nightly dish of ice cream, cut back to one night a week. Limit your intake of sweets if you want to stave off pounds.

Memorial Day; remember our fallen heroes and their families

In honor of Memorial Day, please pause to remember the sacrifices of our fallen heroes, who died serving our country to maintain our safety and freedom.  Please remember and support their families.