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  • Gluten-Free Travel Tips Help Make Travel Tasty Again
    what used to be a joy became an ordeal It was no longer possible to eat anywhere and try anything We learned we had to plan and think carefully about what where and when we ate Years later I can tell you that we ve traveled around the US and abroad and have learned how to plan pack and research before leaving on a trip and once again are able to enjoy eating while traveling Travel gluten free with Brette Sember s ebook The biggest hurdle to traveling well while gluten free is finding restaurants You can t walk in anywhere and expect to dine well Here are some of the tricks I ve developed over the years Google Do extensive internet searches before you go googling the city or area and gluten free Read the menus of restaurants you find to determine if they really have options or simply take things away from their regular dishes a piece of fish with no sauce is NOT a gluten free substitute in my book I want places who understand it is possible to cook just about anything without gluten without sacrificing flavor Look for local celiac or gluten free association web sites that list restaurants in that area Use apps Apps like Urban Spoon and Nommunity allow you to locate restaurants listed as gluten free These are useful for locating places that don t list a gluten free menu online Call or email You ll likely come across mentions of places people list as gluten free but you can t really know what they have if they have no gluten free menu online If there is no menu to see with your own eyes contact them to find out what they really offer You don t want to show up and find out there are two things you can order and one is a salad with no dressing Talk to people Some of the best restaurants with gluten free options we have found are places other people have told me about Facebook is a great advance networking tool for this but it is also important to talk to people at your destination This is particularly important when traveling with a language barrier because you are less likely to find locations in advance online If you find a health food store in the area the people who work there often know where to eat Your hotel concierge or desk clerk is also an excellent person to talk to We have had great success with this and were able to have a beautiful gluten free meal in a tiny town in Normandy because our desk clerk knew who to call Cab drivers are also an unexpected resource since they talk to so many travelers It s not too late to join our challenge Click One Healthy Change a Month to read more Traveling and eating gluten free is becoming easier every day but it s important to know how to find food that

    Original URL path: http://myitchytravelfeet.com/2014/09/25/gluten-free-travel-tips-help-make-travel-tasty-again/ (2016-04-26)
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  • Eating Well on the Road Makes Healthy Traveling Easier
    Eating Well On The Road she shows how you can do it too In their quest for a healthier lifestyle Candy and Charles discovered that limiting sodium intake equals losing weight They also reduced portion size and counted calories In fact following the plan they lost 20 of their body weight and have kept it off Eating Well on the Road shares their strategies for weight loss healthy eating and lifestyle changes while encouraging readers to create their own healthy living strategies Eating Well on the Road begins with advice for menu planning tips for grocery shopping and label reading I m no stranger to weekly menu planning It s the way that I ve always run my kitchen But the advice that Candy gives on label reading especially when it comes to limiting sodium intake is especially helpful You ll be amazed at the sodium hidden in many common foods especially prepared foods Okay so where s the on the road part of Candy s advice You ll find it in Chapters 8 through 12 where Candy covers road trip eating tips fast food strategies how to eat in restaurants cutting calories on a plane and how not to gain weight on a cruise Eating Well on the Road also helps you eat well at home Candy has included over 100 low calorie recipes that limit calories and sodium And at the Eating Well on the Road website Candy shares more healthy living advice and recipes So now you no longer have an excuse for unhealthy eating habits Not with Candy Harrington around Check out her book and start Eating Well on the Road I ll be adding it to our One Healthy Change series as a reminder to clean up my own healthy eating act Disclosure We ve

    Original URL path: http://myitchytravelfeet.com/2014/08/21/eating-well-on-the-road-review/ (2016-04-26)
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  • One Healthy Change a Month: Stretching
    to exercise or something we do immediately after a workout That s not what I m talking about Stretching should be a part of our everyday routine just for the sake of stretching Why According to an article at SparkPeople com Without regular stretching your muscles will tighten and the range of motion in your joints will decrease as you age This can put a damper on active lifestyles and even hinder day to day activities As someone who has not stretched much in her life I can attest to that Remember the 30 miles of hiking on the Road Scholar Glacier National Park program that Alan and I did I neglected to stretch before or after the hikes and by the end of the week my muscles told me all about it But there are even more benefits from a daily stretch routine According to health writer Sheryl Kraft at HealthyWomen org Not only does stretching increase your flexibility and improve your circulation it helps relieve stress too Did someone say relieve stress I m all for that Several years ago when I interviewed fitness expert Nordine Zouareg about his book Mind Over Body The Key to Lasting Weight Loss Is All in Your Head for Oro Valley Magazine no longer in publication he talked to me about stretching before getting out of bed According to Nordine our minds slowly wake up in the morning drifting in and out of sleep before waking fully Then we get out of bed our feet hit the floor and we expect our bodies to work immediately Nordine says that we should be like a dog or cat and stretch slowly before getting up giving our bodies time to become fully awake and catch up with our minds This video from Nivea shows you what I mean But we need to do more than that Here s a basic stretching routine from Sparkpeople com And if you click on the thumbnails you ll see a very easy to follow demonstration of each stretch Don t leave your new found flexibility at home On a road trip stop the car every 90 minutes for a 10 minute stretching session If you re on a cruise check out the stretch classes they re available on most cruise lines Air travelers don t forget these airplane yoga tips from CNN Would you like to take this challenge with me Post a comment to commit to the challenge of stretching every day For more ideas join our One Healthy Change a Month Pinterest board send me an email if you d like to be a pinner At the end of each month we ll discuss our progress at the My Itchy Travel Feet page on Facebook Now here s how you can help me I don t like to stretching because I m not flexible and it s boring Holding stretches for 30 seconds is such a long time Do you have any tips for making it

    Original URL path: http://myitchytravelfeet.com/2013/02/05/stretching-one-health-change-month/ (2016-04-26)
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  • Stretch update: One healthy change a month
    our slow service elevator to get to the 16th floor We re supposed to use the service elevator with the dog So which method did I choose to relieve my boredom while stretching I m plugging into Pandora radio on my smartphone and listening to Jake Shimabukuro and the smooth sounds of ukelele music If you listen to Pandora on your smartphone while stretching make sure you are on a free wireless connection or have plenty of available data in your smartphone plan Readers to the rescue new ways to stretch I also learned a few new stretching tips Vera Marie Badertscher A Traveler s Library shares a yoga stretch that she discovered to help our backs after sitting too long at a computer It s simple Just lie on the floor in front of a chair with your legs up on the seat of the chair Can you picture it You re making a stair step of your body I put a small pillow under my head to relieve pressure on my neck As for the boring part I find that my brain needs a rest too so I just let my mind wander semi meditating And Roxanne Hawn Champion of My Heart explains bathroom yoga Years ago I developed a little routine I call bathroom yoga where I incorporate various stretches while in the shower or while drying my hair etc I m sure my yoga instructor would be mortified but you have to fit it in where you can Heather Larson Discover Washington State says to watch your dog Dogs make a good example of stretching It s something they do every time they get up and if we followed suit we d be more flexible And finally Paula a reader offers great advice Might I suggest

    Original URL path: http://myitchytravelfeet.com/2013/02/25/stretching-part-2/ (2016-04-26)
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  • Visit Canyon Ranch to make healthy changes to your boomer life
    of a contest I recently had an opportunity to spend a couple days at the Canyon Ranch property in Lenox Massachusetts Having been there in the past I already knew there would be so many exercise classes talks workshops medical and nutritional services and pampering opportunities that I would want to do a little pre planning to get the most out of my time there But to be too rigidly planned before going might keep me from enjoying some of the serendipity of being there so I tried to strike a balance Each day has its own schedule that runs from 8 00 a m to 8 00 p m Before arriving you are contacted by a Program Advisor who talks to you about your goals and helps you plan to make the most of your time there You can do as much or as little as you desire Many classes and talks as well as all meals are included in the rate Services and activities that are not included are priced from modest to yikes My room at Canyon Ranch Lenox Canyon Ranch is not a low cost destination the nightly fee per person hovers around the 800 mark with occasional opportunities for lower priced packages I applied the amount of my contest prize toward a two nights for the price of one option in mid February to stretch my money as far as possible Although the prices are high the quality is exceptional Because I had committed to daily stretching and didn t know if Donna had me under surveillance to ensure my compliance I took the morning stretch class at 9 00 a m each day Canyon Ranch s clientele is overwhelmingly baby boomers and it was nice to not have the 22 year old human pretzels I encounter at the fitness studio I go to in Boston I followed that with a Muscle Conditioning class which used light hand weights and provided some good tips on improving my form Next was the talk Detoxification How to Live in a Toxic World that led directly to me coming home and tossing out all of my old plastic storage containers and water bottles At lunchtime I sat at the Captain s Table to meet some of the other guests Each meal has a delicious assortment of options and the menus detail the calories fat sodium cholesterol protein carbohydrates and fiber of each selection Sometimes this information seemed helpful other times it just ruined my fun Canyon Ranch is rightfully known for their cuisine Their website lists many of the healthy yummy recipes They are not known for their alcohol as none is served Canyon Ranch also provides a lot of interesting presentations on a variety of topics I attended an excellent and very humorous talk Women s Health and Sexuality by Evelyn Resh the Canyon Ranch Director of Sexual Health and Naturopathic Medicine Discover Your Body s Innate Healing Abilities by a naturopathic physician As a girl who

    Original URL path: http://myitchytravelfeet.com/2013/03/05/canyon-ranch/ (2016-04-26)
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  • One Healthy Change a Month: Losing 1 pound a month
    keep it off for a month there s a much greater chance we ll keep the next pound that we lose off and so on In the process of this slow weight loss we re developing new habits that will help keep the weight off for good Move more eat less cut out sugary drinks and deserts is dieting advice that we ve all read about or heard from our doctors And of course there s a plethora of do this don t do that in today s weight loss industry some of it good some of it downright dangerous I m no nutritionist exercise guru or medical expert so I traveled the Internet to find realistic tips and tools to help us lose that one pound in March April May and on through the rest of the year I like the 50 simple ways to lose 10 pounds from Shape Magazine Trying to lose weight is such an individual process Surely we will all find tips to help us with our monthly goal Did you know that Shape Magazine publishes a weight loss diary that follows the year long path of one woman s weight loss This year it s my travel writing friend Beth Blair I m looking forward to learning from her progress Do you like to walk Prevention Magazine recommends walking to lose 10 pounds At Healthy Women health writer Sheryl Kraft recommends drinking more water upping the protein and including snacks in your weight loss program Brette Sember who writes at Putting it All on the Table lost weight on what she calls The Martha Diet The weight came off the year she cooked and ate like Martha Stewart lean meats lots of vegetables and fruits healthy carbs and only small portions of dessert Travel writer Betsy Talbot Married With Luggage suggests losing weight is easier if we eat like a traveler Jackie Smith who publishes TravelnWrite pens a Diet to Go series of articles where she follows the advice of Seattle cardiologist Dr Rob Thompson author of the The Glycemic Load Diet A powerful new program for losing weight and reversing insulin resistance Could a lack of vitamin D be contributing to your weight problem Alisa Bowman who also writes about relationships at Project Happily Ever After explains why vitamin D could help Don t be fooled by the title The 7 Day Slim Down Drop Twice the Weight in Half the Time with the Vitamin D Diet the advice also applies to our slow weight loss challenge And finally Melanie McMinn from Frugal Kiwi isn t on a weight loss program she s on a mission to cure her health problems by Eating Yourself Well Maybe we should all be looking at food that way Which one of these suggestions will work for you Join the conversation at the My Itchy Travel Feet page on Facebook or send us an email with your comments or questions It s not too late to join

    Original URL path: http://myitchytravelfeet.com/2013/03/08/losing-1-pound-a-month-one-healthy-change-month/ (2016-04-26)
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  • Lose one pound: tips to keep you on track
    to keep track of food and exercise Forget the scales I m not suggesting that you stop weighing yourself forever but if fluctuating numbers are discouraging you stop those daily weigh ins Instead use a cloth measuring tape to take body measurements once a week There are many reasons why the scale might not be showing your real progress If you ve recently added strength training to your exercise program those new found muscles may be derailing the number that you see on the scale or maybe it s a temporary water gain A green smoothie is my secret weapon Drink a smoothie When the scales aren t budging for me I change things up with a healthy drink that I substitute for lunch and or breakfast I found this green smoothie recipe on Pinterest it s now pinned to my Healthy Eating Pinterest board It originally came from the GreenReset site which has many other smoothie recipes although I don t totally agree with the site s insistence that only drastic changes will change your health And another note I ve altered the recipe to include 1 organic milk fortified with vitamin D and calcium because I m on a quest to improve the amounts of Vitamin D that my body takes in My version of the Green Smoothie recipe 2 handfuls organic baby spinach 1 cup pineapple chunks packed in its own juice 2 bananas a great way to use overripe ones 1 cup of non fat Chobani plain yogurt 1 2 cup 1 organic milk 1 2 cup filtered water Use a blender to mix it all up This recipe makes two large glasses and is safe to store in the refrigerator for a day or two Don t be afraid to experiment add a tablespoon of

    Original URL path: http://myitchytravelfeet.com/2013/03/31/lose-one-pound-month-part-two/ (2016-04-26)
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  • One Healthy Change a Month: drinking enough water
    out of vital organs carry nutrients to your cells and provide a moist environment for ear nose and throat tissues Water also increases your energy level Often we interpret thirst as hunger so drink a glass of water before reaching for food a great tip for our losing one pound a month challenge And water intake increases depending on the amount of exercise you are doing and the climate But that doesn t mean you have to chug a lug gallons of water at a time milk juices caffeinated beverages even wine count although most of your intake should be plain water Fruits and vegetables with a high water content contribute too So how do we drink enough water while traveling Pack a BPA free water bottle and fill it up frequently Alan and I use the Klean Kanteen Stainless Steel Water Bottle but the Pocket Bottles Reuseable Water Bottle is especially convenient for flying or when carryon space is limited For every cup of coffee tea soda glass of wine that you drink match it with a glass of water Board the plane extra hydrated After passing through airport security fill up a BPA free bottle with water from a drinking fountain or purchase bottled water Drink it completely before boarding the flight While stopping for fuel or on a road trip stretch break remember our stretching challenge drink 8 ounces of water And fill your BPA free water bottle for the road Do you have a hard time remembering to drink water Establish a habit by setting water break reminders on your smartphone Snack on high water content fruits like watermelon strawberries rasberries and blueberries Don t forget about safe drinking water habits when traveling internationally Read these important tips from The Independent Traveler Are you drinking enough

    Original URL path: http://myitchytravelfeet.com/2013/04/09/drinking-enough-water-healthy-change-month/ (2016-04-26)
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