Tag: get good sleep

Ten Ways To Help You Avoid Aches, Pains & Weight Gain When You Travel

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I recently flew to Kansas City, Missouri for business and I’ve decided that I am in full agreement with the Superbowl commercial that referred to airline seats as “21st century torture devices.” There was a time when flying was somewhat glamorous. Nowadays, unless you are flying on private planes or in first or business class, it’s more like being on a bus with wings that offers snacks and cocktails.

All humor aside, I’ve been coaching private clients for over fifteen years and some of them were, and still are, very busy travelers. There was a period in my own life when I traveled twice a month for business so I have some personal experience with frequent travel. I know what it’s like to get on an airplane and have to remind myself what city I’m headed to.

If you are a frequent traveler, it can be hard on your body and that includes your waistline. Fortunately, it’s entirely possible to travel and maintain your health. I have clients that do it successfully all year round. It just takes a little planning and knowing a few simple strategies.

Since I’m not flying as often as I used to, I decided to take the opportunity during this recent trip to look at it from the perspective of traveling for work versus pleasure.

When it comes to travel challenges, this trip delivered well. Everything from staying an extra day due to flight cancellations, seeking out the best food options on limited menus, forgetting my night guard and an extra pair of socks, leaving while it was snowing in inappropriate clothing, and being handed the last boarding pass on the flight that was sure to guarantee me a middle seat came my way. All I can say is thank goodness for upgrades and all of the super friendly people that helped me along the way.

Traveling can be unpredictable and doesn’t always go as planned but it doesn’t have to totally throw you off track when it comes to your health and fitness goals. Here are my most current tips on how to survive all of the travel without the weight gain or aches and pains that can come along with it.

Tips to survive travel without weight gain or aches and pains

  • Pack food. This is usually much easier to do on your way out of town. My flight left at 1:10pm so I made a sandwich at home and packed gluten free crackers, fruit, parsnip chips, and nuts. The protein, carbs, fruits & veggies, and healthy fats, were all covered. Buy food in bags that reseal or bring small bag clips to keep any leftovers for your flight home.

Bringing your own lunch and snacks allows you to eat foods that you like to eat without having to hunt around the airport and, in some cases, having to settle for the wilted sandwich that costs ten bucks. The restaurants in airports are much better nowadays but you don’t always have time for a sit down meal.

  • Bring an empty water bottle. One of the most important things you can do when you fly is to stay hydrated. You can’t bring water through security but you can fill up your bottle on the other side. I purchase the largest bottle I can find at the newsstand and then fill up the empty bottle as a backup. Order sparkling water on the plane to mix things up a bit.
  • Get an aisle seat. I have to admit, I’m a bit obsessive about this.  Having an aisle seat makes a huge difference when flying. It’s so important to me that I’ll pay extra for it. An aisle seat allows you to use the restroom easily (which allows you to drink plenty of water) and move around as well.
  • Do exercises on the plane. Standing up every thirty minutes to an hour is ideal, however, it may not always be realistic so I recommend doing exercises with your feet that will help you improve circulation and stretch a bit.  For tips on exercises you can do on the plane you can refer to my article Five Ways To Improve Circulation While Traveling.  Click here for the article.
  • Check as much luggage as you can. I know this one can be tough for you business travelers and weekend jetsetters but, over time, heavy luggage can wreak havoc on your back and other joints. I’ve helped private clients recover from shoulder and spinal injuries directly related to frequent flying. Most of the time it’s dragging a roller bag that’s too heavy or hoisting a carry-on into the overhead bin that causes the repetitive stress that can result in a serious injury.
  • Walk as much as you can. As long as you don’t have to carry a heavy bag, take advantage of long layovers and wander around the airport. Use your smart phone to track your steps. Once you arrive at your destination, walk to as many appointments as you can.
  • Exercise at the hotel. Many hotels have gyms and/or swimming pools. If you know you’ll have some downtime, turn it into work out time. Pack exercise clothes or a pair of walking shoes even if you don’t think you’ll use them.  I especially recommend it when traveling during seasons when flight cancellations are more common. Last minute flight cancellations could end up leaving you with plenty of time to squeeze in some exercise.
  • Eat normal. It’s tempting when you travel to go for the most fun and highest calorie foods on the menu. I coach my private clients to treat business travel no different than any other normal working day. Stay as close to your normal eating plan as you possibly can. An exception to this is if you are in a restaurant or country you may never visit again and you really do not want to miss out on a unique experience. These days, there are good restaurants all over the country so you are rarely missing out if you have the grilled fish instead of the triple cheeseburger or the thick crust pizza. Pay attention to portion sizes. You may not be burning as many calories if you are sitting more than you normally would when you are at home.
  • Get some sleep. It can be difficult to get a good night’s rest when you are traveling to strange hotels and different time zones. However, a good night’s sleep helps keep the hormones that can affect your weight in check.  Try things like reading before bed and turning off all screens an hour before you turn in. If a beer or a glass of wine help you sleep it may not be a bad idea to order one up to the room.  Avoid mixed drinks with lots of sugar that could interrupt your sleep.
  • Give yourself a break. During the holiday season I always recommend that you set a realistic goal of simply maintaining your weight. It’s best to do the same when you travel. That takes the pressure off of you and when you are less stressed, it’s easier for you to lose weight.

Whether you travel regularly or occasionally these tips are sure to help you feel good and keep your weight in check while you are away from home.

Here’s to flying the friendly skies!

With Love,
Jennifer Ledford

Boost Your Immune System to Fight Off Colds and Flu!

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Stay well this Fall and Winter!

Fall is officially here and that also means “cold and flu” season is approaching as well.  Nobody likes being sick, and I’m sure you don’t have the time for it either. You can fight off catching a cold or flu by taking some simple steps to boost your immune system.

The words immune boosting  have been used so often for mass marketing that it’s hard to know what really works. The tips I’m sharing below are not theory. They are my own personal immune boosting secrets. My clients can vouch for me when I tell you it’s very rare for me to even catch a cold.

Use these proven tips to build your immune system!

1)  Vitamin D.  Researches believe that one of the reasons we catch colds during the winter months is a lack of Vitamin D.  Make sure you are getting outside when the weather allows.  Ask your doctor to check your Vitamin D levels. Your doctor may recommend that you take a Vitamin D supplement to help boost your immune system.

2)  Eat immune boosting foods! Yes, there are foods that help boost your immune system. Broccoli, almonds, cabbage, watermelon, garlic, spinach, sweet potatoes, button mushrooms, oysters, yoghurt, wheat germ, acai berry, elderberry, and grapefruit are all considered to be immune boosting foods.  Incorporate these foods into your daily diet. Look for recipes that include them and get creative with snack choices.

Variety is important when choosing foods for their nutritional value. Each food offers its own unique benefit. Avoid buying into the marketing hype around one magic food that can do it all.

3)  Get enough sleep! Per WebMD, the average adult needs 7 to 8.5 hours of sleep per night. Lack of sleep can compromise your immune system, making you more vulnerable to colds, flu, and other more serious illnesses.

4)  Exercise! Moderate exercise is proven to boost the immune system. Studies have also shown that thirty minutes of moderate exercise can improve your sleep as well.

5)  Hit the coffee shop! Coffee and tea are both rich in antioxidants. Studies have shown that they can fight off illnesses when consumed in moderation. Too much caffeine can interrupt sleep and cause your body more harm than good. It seems that some people metabolize caffeine quicker than others. If you know it keeps you up at night, you may want to limit consumption to the morning hours.

Years ago I heard the words of a very wise nutrition expert Dr. Peter Levy.  They were so powerful! He said,  “60% of all symptoms in people could be easily reversed with proper nutrition and exercise.”  I believe with all of  my heart that he’s right.

Have any immune boosting tips you’d like to share? Please comment below! I really love hearing from you!

To a healthy Fall and Winter season!

Jennifer

 

When You Sleep You Lose Weight!

Want to lose or maintain your weight?  Make sure you get a good night’s sleep!

A recent Columbia University study found that people who don’t get enough sleep are more likely to eat an extra 300 calories per day.  Not good when you want to lose weight! But the reverse is also true. When you sleep you lose weight!

Here’s how lack of sleep sabotages your weight loss efforts.

Substantial medical evidence is telling us that a lack of sleep affects hormones which are linked to an increase in appetite. Your body becomes less satisfied and you are tempted to eat more. Lack of sleep can cause you to reach for sugary foods in an effort to get a boost of energy. The result is a temporary fix and an increase in caloric intake.

It’s also much easier to talk yourself into skipping exercise for that day when you haven’t had enough rest.

Don’t let lack of sleep sabotage your weight loss efforts!

1)  Power down before you hit the hay. Looking into the bright light of a tablet can stimulate your brain. This makes it harder to fall asleep, says David N. Neubauer, M.D. an associate professor at Johns Hopkins University School of Medicine.

2)  Sleep on your side.  Side sleeping is particularly helpful if snoring or sleep apnea tend to disrupt your rest. It can open your airway for better breathing. Also, use a body pillow for a comfier night’s rest, Dr. Neubauer suggests.

3)  Exercise! As tempted as you are to skip exercise when you are feeling tired, thirty  minutes of moderate activity may actually help you sleep. Try replacing time in front of the television with a walk or moderate strength exercises.

4)  Don’t let stress keep you awake! If stress is keeping you up all night, take steps to reduce and manage the stress. If you have too much on your plate, see where you can cut things out. If you are suffering from anxiety and/or depression, you may want to seek a life coach and/or trained psychologist to help you get to the root of the issue.

Proper sleep is critical for weight loss and weight management as well as long term health. Per WebMD, the average adult needs 7 to 8.5 hours of sleep per night. Make sure you are taking the necessary steps to get the optimal amount of sleep to function at your personal best. Your mind and body will thank you!

To your health and fitness!

Jennifer