Guest Post: Eating Healthy on Vacation

I was recently contacted by reader Cole asking if I was interested in featuring his article about eating healthy while on vacation. I said 'yes' even though I've turned down a couple of other guest post requests recently mainly because I personally needed a reminder that going on vacation is not a free pass to eat whatever I want. I know when I am not careful, I will return from a vacation feeling bloated and lethargic for days. Don't get me wrong, vacations are meant for enjoying oneself and exploring new foods and places but with a little bit of preparation you can have your vacation and be healthy too!  

Eating Healthy on Vacation: How Not to Break Your Diet at the Hotel

You've survived the airport madness and the flight. You did a great job. You packed healthy snacks, you walked all over the terminal and you avoided the overpriced comfort food enticing you from every corner. You've also spent the better part of a day traveling, dealing with various hassles and too many annoying people. You're exhausted, and you're probably hungry. Lunch consisted of nuts and granola bars. Maybe your flight was late or delayed, so you've missed dinner. Now you've arrived at diet buster zone number two: the hotel.

Most hotels have gotten smart over the years. They understand that the vast majority of visitors are exhausted and hungry. Hotels have answered this need by providing full-service dining establishments in the hotel itself. Of course, there is also room service and other amenities. These establishments are usually open very late, and some may even operate room service on a 24-hour schedule. They make it as easy and tempting as possible to get healthy food, and it's not nearly as overpriced as the airport was.

Your first defense against that arrival craving is to be prepared. The hotel counts on you being too worn out to leave the hotel and get healthy alternatives at a nearby grocery store. The bed and room service call button can be irresistible. Don't let it get that far. Stop at the store to pickup some food for your stay right after you leave the airport. Buy at least get enough for dinner and snacking. Your other meals may already be planned out on a vacation, and your hotel probably serves free breakfast. Don't pay for what you don't have to. You're just investing in diet protection here. Nine times out of ten your hotel will have a mini fridge and microwave in the room. You can feel free to buy yogurt and other healthy snacks that will need refrigeration. Normally you will want to avoid microwave foods, but these can be desperate times, and not everything microwavable is terrible. Some frozen meals, like Healthy Choice or Lean Cuisine, are okay in a pinch if you want something that actually feels like a meal. Just don't go overboard. Instant soups or oatmeal are also great choices for hot food. They can easily be prepared with a microwave or coffeemaker to heat the water.

It is extremely important that you find the hotel that appropriately meets your needs for you to maintain your healthy lifestyle. Do a little research to ensure that all the necessary amenities are offered at your hotel. I recently took a trip out west and found a great site that listed reviews for hotels in Las Vegas regarding not only all of their amenities but also regarding restaurants nearby! This allowed me to not only have a great and healthy stay in my hotel but to also plan out where I can eat both nutritiously and deliciously.

Higher-class hotels may also be equipped with a minibar in the room. These are usually locked to prevent minors from accessing them. The hotel will relinquish a key to an adult guest. Alcohol may not seem all that heavy, but drinking calories is one of the surest ways to bust your diet. Minibars are also equipped with non-alcoholic sugary drinks and sodas. These are even worse. Your best defense here is to just not get the key. You can't succumb to the temptation of the door is still locked up.

Just because you are in a hotel doesn't mean you are barred from cooking. A small crock-pot can be saving grace in the hotel room, especially for longer stays. A crock-pot allows you to prepare hot and wholesome rice, chicken or vegetable dishes with ease and little hassle. Simply load up the pot before you leave for the day and return to a ready meal. Well-prepared hotel guests are healthier and happier.

Guest Post: How to Start a Running Program by Caitlin Heikkila

Good morning! I'm back. I know, I know...it's been over a week since my last post. I'm just the worst. I've fallen into the hole known as 'work'. Don't worry, I have a special guest post today by reader Caitlin Heikkila on How to Start a Running Program. I've been running for so long now that it is almost second nature to me. I often forget that everyone needs to start somewhere so why now start here!

Running is one of my favorite ways to exercise for many reasons, but my number one reason: it's free. I can run anywhere, and it’s a major calorie torcher. I always recommend adding jogging or running to your routine if you’re trying to lose weight, but it may not be easy to start without a little help. Here are 7 tips to help you rev up your running program and get fit.

1. Get some good running shoes. Choose something comfortable and designed for running. Make sure to try on a few different pairs for the ultimate fit.

2. Make a schedule. Physically write your runs on your calendar like you would a meeting or doctor’s appointment. You’ll be more likely to stick with it.

3. Warm-up. One of my biggest mistakes with running was not getting a proper warm up before training. It can result in injury, which really puts a stop to your fitness plans.

4. Start by walking. If you’re a running novice, start small. When you feel comfortable walking at a brisk pace, start jogging a little. Little by little, you’ll soon be a track star (or at least faster)!

5. Increase the distance and/or speed of your runs by 10 percent each week. You don’t want to do too much too soon, it can end in OUCH.

6. HYDRATE. Drink 8 ounces of water 15 minutes before you run, and bring some water with you if you can. Drink extra if it’s hot outside.

7. Cool down and fuel up. Make sure to stretch post workout too so you don’t get stiff. Try fueling with some protein like eggs, a smoothie, or Greek yogurt and berries.

8. Watch your calories. Just because you are running, doesn’t mean you can completely eat whatever you want. Fuel up but stick within your calorie requirements for the day.

9. Get support. There are plenty of free communities to chat with others who are starting a new workout routine. Check this one out and introduce yourself.

Caitlin Heikkila is the Community Manager at Everyday Health and is currently training for the NYC Marathon in November.

Guest Post: Impact of Healthy Nutrition During and After Cancer Treatments by Jillian McKee

Today I have a guest post from reader Jillian who reached out to me recently to ask if I would share some information with you on the Impact of Healthy Nutrition During and After Cancer Treatments. Having had to deal with health problems myself, I understand the importance that good nutrition plays in maintaining one's overall health so I was glad to do it. Watching close friends and family members deal with cancer was the driving force that inspired Jillian to put forth the effort in spreading awareness. So without further ado, here is Jillian's write-up in her own words.

"The battle against cancer requires active participation from the patient in areas that they can control. Facing mesothelioma cancer, colon cancer or another cancer starts with finding different ways to improve quality of life during and after the treatment. Healthy nutrition plays a role in the ability to maintain an active lifestyle with cancer.

Those who are diagnosed with cancer need to understand the possible changes to nutritional needs that accompany the illness. Cancer and its treatments can impact nutrition by causing changes in the body.

According to the American Cancer Society, cancer treatment can cause sore throat, constipation, poor nutrient absorption, reduced appetite, vomiting and changes to the way foods taste. The problem that results from physical discomfort or the body not properly absorbing nutrients is the risk of nutrient deficiencies.

The body changes during cancer treatments because of medications and treatments that help fight the disease. Many treatments are harsh and will change appetite or the body’s use of nutrients. As a result, patients need to take measures to prevent the possibility of facing any deficiencies. The easiest way to avoid problems is by eating enough food each day. That might mean eating certain foods to gain nutrients. Doctors should help patients in order to ensure the body obtains enough nutrition to continue fighting cancer.

Understanding key benefits will make it easier to start implementing dietary changes based on personal needs and the situation. Cancer patients who eat a nutritious diet will maintain a healthy body weight, have healthy body tissues, and are able to fight infection. A patient’s chance of recovery and quality of life is better for those who eat a well-balanced, healthy diet during and after treatment. Cancer treatments are often harsh and the side effects can be difficult to overcome, but a nutritious diet plan and help when trying to manage side effects.

The benefits of eating a healthy diet are clear when related to cancer. The problem is that many individuals are not sure how to apply the eating habits, particularly when the cancer changes the body or when challenges from treatment make it hard to eat.

Incorporating nutrition therapy into the treatment plan can help patients who were diagnosed with cancer, undergoing treatment, or are in remission. By working with a dietician, it is easier to work through any potential problems.

Depending on the type of cancer, the challenges will vary. Some cancers result in changes to appetite while others will alter the way the body absorbs food. A physician will help determine the challenges and how to use nutrition to fix them. By working out a nutrition plan, the likelihood of recovery is increased."