HEALTHY TRAVEL TIPS: EAT WELL WHILE ON THE GO!

TRAVELING AND CHOICES

Airport travel can be frustrating, and those stresses don’t even include the obstacle of trying to eat healthily while on the go. The abundance of unhealthy food choices, frequent restaurant meals and lack of control that sometimes accompanies visits with friends/family can send your best intentions into a downward spiral. Try using these five tips to keep yourself healthy while traveling this summer.  

1. HYDRATE The dry air onboard airplanes can cause gradual fluid loss. Make sure to hydrate before you board the plane. To get around the liquid restrictions at security, pack an empty water bottle in your carry-on and fill it after passing through security. For further hydration, bring a single-serve packet of an electrolyte sports drink powder or tablet. 

2. BRING HEALTHY SNACKS The old standard airline snack – pretzels – are fillers that don’t satisfy hunger. With a little planning, you can eat much better on the flight. Snacks like a packet of oatmeal, nuts, raisins, even a small packet of veggie or protein powder (whey mixes easily with water) transport great and provide more nutrients and fiber to keep your body satisfied. 

3. THE HOTEL ROOM If possible, get a room with a kitchenette or refrigerator and stock it with some key items from a local grocery store to save money and boost your nutrition while traveling. You’ll save money on food or room service, and have more control over making healthy choices. 

4. THE CAR TRIP Traveling on a long road trip? Pack the cooler with snacks instead of frequenting fast food restaurants. You won’t be tempted by gas station junk food. Stop at a pretty roadside spot for a picnic and to stretch your legs – it beats fast food options any day of the week! 

5. KNOW THY RESTAURANT If you’re going to eat in a restaurant, check their website beforehand and carefully select your order. That way, you don’t have to look at the menu inside the restaurant so you won’t be tempted to order something unhealthy when you sit down.

SLEEP AWARENESS

As important to our overall well-being as quality nutrition and regular exercise, sleep not only affects our appearance, but also our emotional and physical health, our productivity and overall quality of life. Focusing on quality and quantity of sleep helps us optimize the time our heads are on the pillow.

SLEEP DEPRIVATION VS. INSOMNIA* 

So, what is the difference between sleep deprivation and insomnia? With both conditions, you’re simply not getting enough sleep. Sleep deprivation is a curtailed length of sleep imposed by various external forces. Insomnia is the inability to get an adequate length or quality of sleep. Both can have detrimental effects, including: 

• Increased risk of car accidents 
• Increase in body mass and a greater likelihood of obesity due to an increased appetite 
• Increased risk of diabetes and heart problems 
• Increased risk for psychiatric conditions including depression and substance abuse 
• Decreased ability to pay attention, react to signals or remember new information 

LIFESTYLE CHANGES THAT CAN BE HELPFUL 

Follow these tips to better your quality and quantity of sleep: 

• Minimize caffeine intake, especially after Noon 
• Establish consistent sleep and wake schedules 
• Create a regular, relaxing bedtime routine 
• Create a sleep-conducive environment that is dark, quiet, comfortable and cool 
• Finish eating at least 2-3 hours before your regular bedtime 
• Exercise regularly

EXERCISE OF THE MONTH-FOAM ROLLING, FLEXIBILITY & RELEASE

FOAM ROLLING, FLEXIBILITY & RELEASE

Muscle Group: Glutes, IT band & thoracic spine

 HOW TO STRETCH AND RELEASE THE GLUTES 

1. Place glutes on the foam roller, propping yourself up with your arms. 

2. Roll from upper glute to upper hamstring. 3. If a tender point is located, stop rolling and rest on the tender point until pain decreases by 75%. 

HOW TO STRETCH AND RELEASE THE IT BAND 

1. Position yourself on your side, lying on the foam roller, with your bottom leg slightly off the floor. 

2. Roll just below the hip joint down the lateral thigh to the knee. 

3. If a tender point is located, stop rolling and rest on the tender point until pain decreases by 75%. 

HOW TO STRETCH AND RELEASE THE THORACIC SPINE 

1. Lie supine (stomach to sky) with the upper back on the foam roller. 

2. Relax the body over the foam roller, with arms crossed over the chest and shoulders relaxed toward the ground. 

3. If a tender point is located, stop rolling and rest on the tender point until pain decreases by 75%. 

BENEFITS: Foam rolling releases muscle tension in affected areas, allowing muscles to repair and return to their correct lengths.

TRAVEL-FRIENDLY FITNESS TIPS

SUMMER TRAVEL

Don’t let your fitness fall off during your summer vacations. Pack a resistance band for a versatile workout you can complete anywhere.

Resistance bands, also called tubing, come in a variety of resistance tensions and are usually color-coded: yellow (light), red (medium) and green (heavy).

PERFORM YOUR ROUTINE

Follow these resistance exercise gems:

1. Stand on band and perform:

• Lateral or front raise (shoulders)
• Overhead press (shoulders)
• Biceps curl (arms)

2. Attach band to a door and perform:

• Pull down or row (back)
• Press or fly (chest)
• Trunk rotation (obliques)
• Triceps extension (arms)

3. Attach band to feet or ankles and perform:

• Leg abduction or adduction (hips & glutes)
• Hip flexion or extension (hips & glutes)

BAREFOOT RUNNING

History suggests that our ancestors ran safely and comfortably before the development of the modern running shoe in the 1970s. Before then, runners often wore moccasins or very thin running shoes that encouraged mid- or forefoot strike form, where the impact force falls on the ball of the foot (the widest part). Bulkier modern sneakers, however, induce heel strike form, where runners land on the heel of the foot. This change in foot strike completely changes impact force to the body and how the body moves, sometimes leading to injury.

Research theorizes that at least 30% of runners sustain injuries every year, many of which can be attributed to the common heel strike form. A heel strike causes severe impact directly to the heel, which transfers up through the ankle, leg, knee, hip and torso. In a mid-foot or forefoot strike, the impact is absorbed by the fat pads of the foot and spread across, diffusing the force of impact and limiting the amount of force sent up the body.

The right minimal footwear makes running with a mid-foot or forefoot strike drastically easier. A typical modern running shoe has a raised heel, little flex in the sole and is heavier than your foot. Minimalist footwear, on the other hand, allows the sole to flex and the foot to roll slightly, adding little weight and leaving the foot in a natural, level position.

Lightweight or barefoot-style shoes are becoming more common – but, regardless of your sneakers, remember these tips when transitioning your running form:

• Shift to barefoot running gradually
• Choose minimal shoes with a level, flexible sole
• Land gently on your mid-foot or ball of the foot
• Don’t run on the tips of your toes
• Be aware of ground objects when running barefoot
• Stretch your calves and Achilles tendon well
• Don’t continue with anything that causes pain

UV AND WATER SAFETY: SUMMER ESSENTIALS!

SUN (UV) EXPOSURE

Summer is about outdoor recreation, longer days in the sun, and water activities – but these joys also come with risks. Ultraviolet (UV) rays are radiation from the sun that can burn the eyes, hair and skin when not properly protected. Outdoor sports and recreation expose us to harmful UV rays and prolonged sun exposure can lead to skin cancer and eye damage. The good news? These harms can be avoided by practicing sun safety:

Avoid the sun: UV rays are strongest between 10 am and 4 pm. Seek shade or move indoors, and schedule outdoor events for morning or evening.

Use sunscreen with at least 30 SPF. Because glass and clouds don’t block UVA rays, use sunscreen in cars and indoors or close the curtains when near windows and wear sunscreen even when the sun is hidden.

• Wear a hat with a brim that shades your face, ears, eyes and nose.
• Sunglasses aren’t just a fashion accessory—they protect your eyes from the risk of cataracts.
• Avoid tanning, even in booths. They carry the same cancer risks as sun bathing.

WATER SAFETY

Drowning is the second leading cause of accidental death for people under age 24. Here are some scary facts about drowning:

• In 2008, there was an average of 10 drowning deaths daily.
• Drowning can occur in as little one inch of water and in just a few minutes.
• 19% of drowning deaths involving children occur in public pools with certified lifeguards present.2 Nonetheless, lack of supervision is the biggest factor when children under the age of 5 drown.
• As many as 77% of the victims were missing in less than 5 minutes.

Water safety is as important to boaters as it is to swimmers. More people die in boating accidents each year than in airplane and train accidents. 

Alcohol use is reported in 1/5 of boating fatalities and in up to 50% of teen and adult deaths associated with water recreation. Alcohol and water never mix! Some precautions you can take are:

• Learn to swim and know your limits.
• Use the buddy system and never swim alone. Always swim in safe and supervised areas. Be careful when diving.
• Learn CPR and teach your children. Post CPR directions in your home in a visible location.
• Never leave children unattended and don’t rely on safety rings or flotation devices, many of which are little more than toys.
• Keep pools gated and locked whenever an adult is not present. Make sure older children know pool rules.
• Have properly fitting lifesaving devices easily accessible and store pool toys when not in use.
• When boating, make sure the boat operator is experienced and competent. Wear a life jacket while on board.
• Tell people where you’re going and when you’ll return. Stay in touch via radio and know standard distress signals.

Put your child on the path to swimming. Visit the JCC of Staten Island Aquatics Department at  http://sijcc.org/sports_main.html#Aquatics or contact Claudia McLaughlin, Aquatics Director 718.475.5215 Cmclaughlin@sijcc.Com

BACK TO BASICS: BACK HEALTH FOR LIFE!

Are you inflexible? Have tight muscles? Do you ever experience back pain or want to avoid the discomfort you've seen others experience? Back pain affects 80% of Americans at some time in their lives. It comes in many forms, from chronic to acute and can occur in the lower back, middle back or upper back.

Back pain can range from a dull, constant ache to a sudden, sharp pain. It can come on suddenly—from an accident, a fall, or lifting something heavy—or it can develop slowly, perhaps as the result of age or lifestyle-related changes to the spine. A sedentary lifestyle also causes back pain because sitting compresses the spine, tightens the hips, and weakens the Gluteus Maximus. When your glutes are weak, your posture is pulled out of alignment.

Here are some strategies for avoiding or managing back pain:

EXERCISE: Although exercise is usually not advisable for acute back pain, proper exercise may help prevent injury and pain, alleviate chronic pain and perhaps prevent its return. Exercises that increase balance, strength and stability can decrease your risk of falling and injuring your back or breaking bones. Exercises like Yoga, Pilates, and Tai Chi can help strengthen weak muscles and can stretch tight muscles to relieve spinal compression.

NUTRITION: Eating a healthy diet also is important. Maintaining a healthy weight alleviates back strain and joint pressure. Additionally, a healthy diet provides Calcium and Vitamin D – nutrients that keep your bones strong. These nutrients help prevent Osteoporosis, which often is responsible for bone fractures and thin bone density. Calcium is found in green, leafy vegetables, some legumes, seeds and nuts, dairy products and fortified products like orange juice. Your body makes Vitamin D when you are in the sun, even when you wear sun block. Talk to your doctor about how much of these nutrients you need per day, and consider taking a nutritional supplement or a multivitamin, if necessary.

POSTURE: Practice good posture and support your back properly. Use good posture (or form) when exercising. Do not lift more weight than you can support with proper form. When lifting a heavy weight, don’t bend over the item or round your back. Instead, squat behind it, keep your back straight and lift with the strength of your legs and hips.

A "back problem" can refer to a wide range of possible conditions, from a simple back strain to something more pronounced such as a herniated disc or Spinal Stenosis. If you have back pain, seek medical care and follow your doctor’s advice. The advice in this article does not apply to acute back pain caused by trauma, nor does it apply to congenital or long-term chronic back pain. Fit, healthy people may avoid back pain by following the suggestions above.