Summer Vacay the Healthy Way: Kids Corner Travel Tips
As the sweet summertime rolls in, families everywhere are gearing up for road trips and vacations. While these adventures often bring to mind indulgent snacks and meals, it's essential to remember that maintaining healthy eating habits can still be a priority, even while on the go.
We understand that prepping for a car ride with the kids can be a daunting task, but fear not! With a little planning and a dash of creativity, you can ensure that your family stays nourished and energized throughout your vacation journey. Here are some tips to help you make the most of your family's summer travels:
Plan Your Meals: Before hitting the road, take some time to plan out your meals for the duration of your trip. Consider simple yet nutritious options that are easy to prepare and require minimal cleanup. Packing homemade sandwiches, salads, and dried fruit snacks can be both convenient and healthier alternatives to fast food stops.
Plan Your Car Snacks: Ditch the greasy chips and sugary treats for healthier snack options that will keep hunger at bay without weighing you down. Pack a variety of snacks such as nuts, fresh fruits, beef sticks, and veggie sticks to satisfy cravings while providing essential nutrients for the whole family.
Pit Stops: Make the most of your pit stops by choosing rest areas or gas stations that offer healthier food options. Many convenience stores now stock fresh fruits, salads, yogurt, and other nutritious snacks that can help you stay on track with your eating goals.
Local Grocery Pick-Up: If you're heading to a destination with unfamiliar dining options, consider utilizing local grocery pick-up services. This allows you to stock up on healthy staples and ingredients upon arrival, ensuring that you have everything you need to whip up quick and nutritious meals in your vacation rental or hotel room.
Remember, vacation is a time to relax and enjoy quality time with your loved ones, so don't stress about sticking to a rigid meal plan. Instead, focus on making mindful choices and practicing moderation. By incorporating these simple tips into your family's vacation routine, you can ensure that everyone stays happy, healthy, and energized throughout your summer adventures.
Now that you have a healthy food plan, are you ready to embark on a road trip filled with laughter, adventure, and endless fun? Get ready to unleash your inner child and make memories that will last a lifetime! Use these fun road trip activities to ignite your childlike imagination and keep the whole family entertained:
License Plate Game: Turn the journey into a scavenger hunt by keeping an eye out for license plates from different states or countries. Create a checklist and see how many you can spot along the way. The first person to find them all wins a special prize!
Storytelling Circle: Fuel your creativity and imagination by taking turns telling stories. Start a story with a sentence or two, then pass it on to the next person to continue. Let your imaginations run wild as you weave tales of adventure, mystery, and magic.
Car Karaoke: Crank up the music and unleash your inner rock star with a fun-filled session of car karaoke. Sing along to your favorite tunes, create silly dance moves, and capture the moment with impromptu sing-along videos.
Travel Bingo: Create personalized bingo cards featuring items commonly seen on the road, such as cows, red cars, or billboards. As you spot each item, mark it off on your bingo card. The first person to complete a row or column wins a special prize!
DIY Mad Libs: Exercise your creativity and sense of humor with DIY Mad Libs. Create a list of nouns, verbs, adjectives, and adverbs, then fill in the blanks to create hilarious and nonsensical stories that will have everyone in stitches.
Cloud Watching: Take a break from the hustle and bustle of the road and relax with a bit of cloud watching. Lie back in the grass or recline in your car seats and let your imaginations soar as you identify shapes, animals, and objects in the fluffy white clouds above.
Imaginary Landscapes: Encourage your little ones to look out the window and imagine themselves in different landscapes. Are they soaring over mountains, diving into the depths of the ocean, or exploring a magical forest? Let their imaginations take flight and see where the journey leads.
Snack Attack Creations: Turn snack time into a creative culinary adventure by providing a variety of snacks and ingredients for your little ones to mix and match. Encourage them to create their own snack masterpieces using crackers, cheese, fruit, and other tasty treats.
The journey is just as important as the destination. Embrace the magic of the open road and get going on your next adventure!
BONUS TIPS- HYDRATION STATION
Drink Plenty of Water: It may seem like common sense, but it's worth repeating: drink plenty of water throughout the day, especially in hot and humid climates. Encourage your family members to carry reusable water bottles and take regular sips to prevent dehydration.
Hydrate Before You Play: Before heading out for a day of sightseeing or outdoor activities, make sure everyone starts the day well-hydrated. Aim to drink a glass of water with breakfast to kickstart your hydration levels and set a healthy tone for the day ahead.
Pack Electrolyte-Replenishing Snacks: In addition to water, consider packing snacks that are rich in electrolytes to help replenish lost fluids and minerals. Fresh fruits like watermelon and oranges, as well as coconut water and sparkling water can be excellent options for staying hydrated on the go.
Take Breaks in the Shade: When spending extended periods outdoors, be sure to take regular breaks in the shade to cool down and rehydrate. Find a comfortable spot to rest and enjoy a refreshing drink before continuing with your adventures.
Limit Caffeine and Alcohol: While it's tempting to indulge in caffeinated beverages or alcoholic drinks while on vacation, these can actually contribute to dehydration. Limit your intake and balance them out with plenty of water to stay properly hydrated.
Staying hydrated is not only essential for maintaining energy levels and preventing heat-related illnesses, but it also enhances your overall vacation experience. So, keep those water bottles handy, sip often, and enjoy every moment of your family adventures!
Wishing you safe travels and delicious eats this summer!
Support your Immune System
Ah, November — colder weather, all the fun holidays…and cold and flu season.
Have you every thought about WHY this time of year brings an onslaught of congestion, sore throats, coughs, stomach bugs?
Shorter, colder days mean less daily sunlight, less sun exposure, and less natural Vitamin D which our immune system uses to help fight off bacteria and viruses
More exposure with kids back in school, holiday gatherings, and more time inside
More sugar/carb-loaded holidays — Halloween kicks us off and the treat season continues through New Years meaning our blood sugar is on a roller coaster for months feeding poor gut health and compromising our immune response
Knowing “why” we get sick this time of year can point us to more effective habits and interventions to support our immune system and make for a healthier fall and winter season.
Our bodies are amazing. We have built-in mechanisms and defenses against all manner of bacteria and viruses.
And while we can’t lengthen the days or eliminate exposure, we CAN reduce the possibility and severity of the seasonal crud by supporting the most robust and resilient immune responses our bodies can provide!
First, a quick immune system lesson: our bodies have three lines of defense against bacteria and viruses (and we can help or hinder our bodies from effectively deploying these):
Natural barriers — think skin, mucosal membranes, stomach acid, coughing, sneezing; all of these work to not let something in or to get something out
Chemical and immune mediated responses — these are the inflammatory reactions that up-regulate our immune responses for the removal of pathogens (aches, fevers, increases in T-cells, etc.)
Our acquired immune response — antigens and our immune “memory”
This season, integrate some of the following remedies into your routine to contribute to a strong and vibrant immune system and support your body's brilliantly designed lines of defense:
Nourish Your Body from Within
Add Probiotics for Gut Health: A flourishing gut is synonymous with a robust immune system. Supplement with a high-quality probiotic and incorporate probiotic-rich foods into your diet like fermented vegetables (kimchi, sauerkraut) and yogurt/kefir (if not actively sick and phlegmy)
Limit Sugar: This doesn’t mean you have to give up your favorite Christmas cookies on Christmas Eve, but don’t use the holidays as an excuse to continually graze on sugar and carb based snacks for two months. We know sugar feeds bad bacteria in our gut and is a huge contributing factor to illness.
Focus on Protein First at All Meals: Our body requires protein to make antibodies to fight infection, which makes it essential for immune support. Beef, lamb, dark poultry, salmon and all organ meats are especially rich in zinc as well, a critical mineral in the fight against bacteria and viruses.
Sip on Bone Broth: Where to begin? Bone broth can thin and breakdown mucus in your airways, provides necessary electrolytes, and supports our gut lining. It’s also a great way to get extra, easy-to-digest protein when you're not feeling well.
Hydrate! Don't underestimate the power of water. Staying adequately hydrated is essential for flushing out toxins from your body and maintaining optimal immune function.
Incorporate Natural Remedies for Wellness
Honey and Lemon: The age-old combination of honey and lemon is not just a soothing elixir for sore throats but also a powerhouse of antioxidants. Mix a tablespoon of honey with a squeeze of fresh lemon juice in warm water for a comforting drink.
Echinacea: Echinacea has been used for centuries to support the immune system. Consider brewing echinacea tea or taking it in supplement form as a preventive measure during the cold and flu season.
Turmeric: Turmeric contains curcumin, known for its anti-inflammatory and antioxidant properties. Create a golden milk latte by combining turmeric with warm milk and a touch of honey for a delicious and immune-boosting beverage.
Ginger: Ginger is a versatile root with anti-inflammatory and antioxidant properties. Brew a soothing ginger tea or add it to your stir-fries for a zesty kick. It's known to ease nausea and may help reduce inflammation
Garlic: Garlic isn't just a flavorful addition to your meals; it's a powerful immune enhancer. Its allicin content has antimicrobial properties, making it a natural ally in keeping infections at bay. Incorporate fresh garlic into your dishes for immune benefits.
As we navigate the changing seasons, let's be proactive with knowledge and practices that can keep us resilient and thriving.
Making Health Sustainable For A Lifetime
Do you feel like the changes you have made to your diet and lifestyle are sustainable or unrealistic long term? You don’t have to be an elite athlete or fitness professional to make these healthy habits last forever. But how does living a life of health become sustainable for everyone?
It starts with baby steps. Take it day by day, and don’t expect perfection. Continuously ask questions, reach out to your coach and friends for support, and enjoy the process!
If you love to cook, pick a recipe or two each week to try on your family. If you hate cooking, maybe pick one or two days of the week where you will prepare food, and then stay out of the kitchen. Find a new restaurant and research its menu to see if it offers healthy options that seem worth spending your time and money on. Fish tacos are one of my faves!! Since I don’t like tortillas, I am always on the hunt for the best place that offers them on a fresh yummy salad.
Don’t forget this process doesn’t have to be complicated but it does take a little extra time/planning (at least in the beginning). If you expect veggies and lean meat to magically appear in your refrigerator at the start of each week, think again! If you don’t prep yo sh$t, you will fall behind quickly and get frustrated. There’s no need for that. We are all adults here! Plan a day to grocery shop, two days to food prep, and 45 minutes a day to workout and be active. Find a consistent bedtime routine, make sleep a priority, and minimize daily stress as best you can.
Keep exercise simple and FUN!! Use it as playtime and get outside with your kids or dog. Go on an adventure to a new park or trail. Look up nearby markets or local fresh food exchanges to buy produce and locally sourced meat.
If those things sound unrealistic because your job is stressful and fills most of your waking hours, then maybe you find a pre-made meal company or purchase already-made meals from the grocery.
Health and happiness will look different for each of us. Don’t try to fit into someone else’s box. Design your own. Work with your coach until you find the plan that fits your lifestyle and gets you the results you desire. No matter how hard the struggle or what sacrifices you have to make…... YOU CAN DO THIS!! Remember to take it day by day and always show yourself grace. You are not perfect today, and you will not be tomorrow. But you can be better than yesterday!
Potty Problems
It’s not so much the question as the reality some of us find ourselves dealing with. Urinary incontinence (leaking pee) is a common issue that women in all stages of life encounter, and is certainly more noticeable/pronounced after giving birth. And if it’s common, then let’s talk about it! This is not an issue to be embarrassed about, and there are lots of resources to help.
First of all, if you have recently given birth and notice frequent urinary incontinence we always recommend that you look up a pelvic floor physical therapist in your area. These are professionals that specialize in the health of your pelvic floor and they can provide you with a baseline assessment of what’s going on as well as an action plan for how to improve your symptoms.
What else can you do? Leaking during an exercise does not necessarily mean that your pelvic floor is weak. Kegels might or might not be the answer to your symptoms. According to Julie Leonard, MS PPCES, “Here are some other reasons that you might notice leaking during certain exercises:
1. Posture- Your posture can affect the way your deep core system functions aka how your pelvic floor responds to load.
2. Breath Strategy- Certain breath strategies might make your symptoms worse while others might alleviate symptoms.
3. Tension Generated- Creating too much tension thinking it will help you not leak might actually do the opposite.
4. Upregulation of pelvic floor muscles- Tightness in the pelvic floor can lead to incontinence and other pelvic floor issues.
5. Strength- A lack of pelvic floor muscle strength can be associated with leaking during certain activities.
6. Coordination of breath & deep core- Oftentimes in postpartum, moms lack coordination of their breath and deep core system which can lead to leakage.
7. Endurance- Does the leaking happen at the end of a workout? Or at the end of your run? Perhaps your pelvic floor & body are lacking some endurance.
We are here to help! Talk to your Joy Lab coach about any symptoms you might be experiencing, and let’s get a plan designed for you that covers the basics: posture improvement, diaphragmatic breathing, strength & endurance training!
The Power of the Lacrosse Ball
We take our bodies pretty seriously around here. We do this by eating nourishing food, training smart and consistently, and of course spend a fair amount of time working out the kinks that come with hours spent either in the gym or working behind a desk. If you are like me, as soon as I feel a sore muscle or minor tweak creeping in, I immediately address it. I am the weird girl in a work meeting looking for any tool or object I can rub my cranky body part on to find relief. Although this may sound odd to some, I know many of you can relate!
Now let me be clear, you shouldn’t be training so hard everyday that your body is in a constant state of disrepair. Pain and chronic inflammation should be taken seriously and addressed by a professional. The tips we cover in this video are simple ways to release bound up tissue on your own to get you moving better immediately. The lacrosse ball is an inexpensive tool that is highly effective at mashing out the junky spots. By applying pressure for only a minute or two, you can usually get a pretty powerful release in the muscle tissue.
Our favorite spots to hit with the lacrosse ball are the bottom of the foot, pecs, upper back, hips, and psoas. Make sure you cover just a small surface area at a time and continue to breathe, allowing oxygen to come into the bloodstream. Apply pressure as needed and incorporate small movements of the attached joint or limb.
A great time to put this tool to use is at the airport during a long layover or while I take a quick break from my computer. We hope these ideas help you stay loose and flexy!!
Circumference Measurement Guide
Neck Measurement
Shoulder Girth
Chest Girth
Upper-arm Girth
Waist Girth
Hip Girth
Thigh Girth
Measure up 7 inches from the top of your kneed.