Dr Joseph Mulvehill, MD, a New York-based physician who specializes in travel medicine, notes that “people often transpose their own healthcare template onto that of the country they’re visiting.” In fundamental nature travelers assume things will be quick and easy — this is rarely the case. No one wants to waste precious time seeking out a suitable doctor, followed by hours holed up in a waiting room, just for the sake of an impromptu examination or prescription. “Travelers from comparatively clean countries like the US are far more likely to fall ill,” says Dr Mulvehill. “We live in a relatively germ-free world, so when we travel our bodies react far quicker to the different bacteria.”

Don’t Adjust Your Watch for Short Trips

It takes four to five days for East Coasters to adjust to West Coast time and vice versa. “Jet lag is the biggest travel health pitfall elite athletes’ face. When they head across time zones for just a couple of days, they don’t even try to adjust,” says Dr. Wroble. Changing routine for short trips can equal exhaustion in both directions. If your stay is brief—and only two or three time zones’ difference—schedule activities on your own time zone (lest an 8 a.m. breakfast meeting actually feel like five in the morning).

Don’t Test Your Meds on the Road

With your body as a testing ground for a fistful of unfamiliar medication the moment you board the plane is a recipe for disaster. “In the past one possible side effect of malaria prophylaxis was that it caused terrible nightmares. They were very vivid and sometimes quite horrific nightmares. People couldn’t tolerate them so they stop taking it,” says Dr. Mulvehill. Start taking your meds before you leave so you can seek alternatives if you suffer side effects.

Don’t Vaccinate Too Late

“Only about 30 to 40 percent of people who should be immunized actually are, ” states Dr. Coward. Also, don’t forget that many vaccines like hepatitis and yellow fever aren’t active for two weeks or more so don’t ask the doctor for a jab the morning of your flight. “What people need to realize is that most of the basic vaccinations, once you’ve had them, cover you for many years of future travel—yellow fever lasts ten years,” explains Dr. Mulvehill.

Coast residents swapping a surfboard for a snowboard should beware of vigorous sports after changing altitude. “No one listens,” says Dr. Wroble. “They say, ‘What are you telling me: not to ski?’ If you go from L.A. to Colorado your blood is not used to higher altitude and won’t be able to carry as much oxygen. Particular if you’re older or not in good health, you should take it easy for the first couple of days.”

Don’t Ignore Your Mother

At 40,000 feet above the earth you’re sharing recirculated air with 450 fellow passengers (even if, in theory, fresh air from outside can be brought in and reheated, in practice the cost of doing so means you can assume the cabin air isn’t the freshest). Says Dr. Jana, “It’s simply a numbers game—you’re more likely to catch cold. Of the 50 people before you who used that moving sidewalk in the airport, twelve probably blew their nose and didn’t wash the hands. For adults that means don’t touch it—and for kids, don’t touch or lick it. Wash your hands frequently to avoid transferring infection.

Don’t Get Dehydrated

“The most overlooked health pitfall while travelling is dehydration,” says Dr. Mulvehill. “In August most New Yorkers only go outside when they have to but tourists walk about all day in the heat. Make sure you drink bottled water, especially if you’re in direct sun like on safari or standing in long lines,” he says, adding that it’s important to crack the seal in suspect countries to make sure the bottle hasn’t just been filled with tap water.

Be Careful of Fruits And Vegetables

“After receiving vaccinations, people often make the mistake of feeling bullet-proof,” warns Dr. Coward. “I tell people that 20 percent of staying healthy is getting the vaccination and 80 percent is following good food handing techniques.” That means, for travelers heading to at-risk destinations, don’t swallow shower water, don’t brush in tap water, be wary of ice in drinks and (according to Dr. Mulvehill) whatever you do, watch out for fruits and vegetables, especially if you’ve bough it from a street vendor. “If you peel it yourself it’s probably clean. If it’s all cut up in a bowl it might easily have been contaminated by dirty knives and cutting board. No one considers fruit salad a danger, but it is.”

Don’t Forget a Doctor’s Note

By all means decant your meds into a SMTWTFS pillbox but don’t forget a note from your doctor describing exactly what differentiates the blue from the red ones. “If you’re taking Vicodin you had better be ready to answer why you have it. If possible, carry the pills in the bottle that has the prescription taped to it along with your physician’s number and address,” recommends Dr. Wroble

Never Mind Malaria, Avoid Dengue Fever

“I probably spend more time convincing people that they don’t need anti-malaria medication than convincing them that they do. For many travelers taking malaria tablets is almost a Rudyard Kipling-style rite of passage. In reality people are almost five times more likely to contract dengue fever,” says Dr. Coward, adding, “By far the most likely thing to injure a tourist overseas—and we’re talking 60-70 percent of all injuries and ailments—is a motor vehicle accident. Be very careful of traffic and make sure you’re adequately insured.”

Very often, you drink a can of liquid diet shake to replace either breakfast or lunch. Is it okay to continue to replace one meal a day with these diet shakes, or are you doing gradual damage to your digestive system?

Recently, there has been a explosion in the number and types of diet and weight-loss nutritional programs. While many of these programs and supplements are safe, one must keep in mind the fundamentals of good health and nutrition. It is important to consume a healthy diet rich in the necessary vitamins and minerals that our bodies need. In addition, a balance between fats, protein and carbohydrates should be maintained. Diets that promote either over- or under-consumption of one of these nutrients are likely to be unhealthy or ineffective in the long run. Another important dietary ingredient is fiber, both for its heart-protecting properties and for its benefits in preventing colon cancer and possibly other types of cancer.

While one cannot comment on the specific diet shake you use, it is probably okay to consume such shakes in moderation as long as they do not contain any unsafe ingredients. That said, you should strive to maintain a balance in your diet and to take in a proper amount of calories. Although you will not likely damage your digestive system by upsetting this balance, you may jeopardize your health by becoming malnourished. Get a consultation with a dietary specialist for anyone who wishes to lose weight and/or to eat better to become more physically fit.

Have you ever found yourself sitting on the couch eating too much pizza while returning to a hard day? Or have you ever felt so happy about being at a party or occasion that you threw your diet to wind and ate an entire cake? Take your emotional eating patterns and end them once and for all! Here are some tips that will make you want to stop and think before you dig in!

Conquer the craving

I give in to the little devil on my shoulder, but I eat “healthy” snacks like yogurt or fruits and veggies. Then I allow myself one of my favorite cookies, or a few chips. If I’ve already had plenty of healthy food, I’m not likely to be as hungry. The cookie is really just the cherry on the yogurt, so to speak. –Chris

I’ve found that I’m sensitive to sugar and white flour. These two components cause my insulin level to fluctuate and alter my moods. Cutting down on these foods decrease my need to eat. –Allen

Drink water first!

You know you really should drink more water. It’s good for you. It makes you look and feel great and fills you up. I’m not saying replace food with water. But it helps to stay hydrated and have a glass of water before you give into cravings. Sometimes you think you are hungry, but you’re really thirsty.

Keep baby carrots in the fridge and binge out on them. If you want something really sweet, keep peeled bananas in the freezer and then, when needed, put them in a blender and have a healthy version of ice cream. You’ll feel like you splurged on sinful ice cream but you haven’t.

Take a time-out

I tell myself to wait five or ten minutes before I can go get that chocolate bar. By the time I can “officially” have the candy, I no longer crave it as much!

Take five minutes to do some deep breathing, yoga or tai chi. Try to focus only on your breath, or visualize yourself as healthy and curvy and doing an activity you enjoy. –Ann

Move it!

Put on a pair of walking shoes and go out for a walk or some other type of physical activity. That will take your mind off of eating “bad for you” food.

Exercise is a great idea. A kickboxing class or some type of high intensity aerobics clears your mind and helps you forget about your craving. –David

Write on…

Keep a journal. This will really help you feel empowered against those negative habits. Write down alternatives to eating, so when you’ve had a bad day and want to munch mindlessly, you have a list of other things you can do. Make sure they’re pleasurable, so when you’re in the middle of a bad day, you’ll have something to look forward to!

Your journal, talk with your urge. Say a host of crazy things. But let it speak. Go on and on. Ask questions. Most of the time it just runs out of steam. But the point is to hear it out. The food shuts it up, but allow your urges to be heard and understood.

Pamper yourself

Talk back to that little voice inside your head that whispers “Eat!” and suggest alternatives: doing something creative; taking a hot bubble bath with candlelight, music and small glass of wine; reading; or — although it could be dangerous — shopping!

I reward myself with other things that make me happy, like getting my hair done and regular manicures and pedicures. These things are what really fulfill me.

Talk it out

I call a friend for a good heart-to-heart — this helps me get to the bottom of why I’m feeling sad or depressed. It takes my attention away from food and focuses it on myself

Get Creative!

Just imagine you are marooned on a desert island for two months (or whatever time you are dieting for) and the only food available is fruits and veggies. Even if you do have chocolate ice cream, remember that it is in limited stock and has to last till the ship comes along! This way, even if you feel tempted, you will have to eat very little.

I pretend I’m someone I admire — either fictional or real. How would they handle it? Scarlet O’Hara wouldn’t let herself pig out on ice cream!

I only recently came to realise how important it is to be physically fit before bearing a child — years of exercise helped ensure that I had a smooth pregnancy and delivery. One hears about prenatal and postnatal exercises, but enough is not stressed on the importance of having a regular workout schedule much before you plan a baby, which is actually what helps you most!

Genetics play a vital role in conceiving a child so it’s not just you who should start on a regular fitness routine and healthy diet — get ready-to-be in on the action too! The right time to begin exercising is as soon as you read this, if you aren’t working out already. It’s never too early to start exercising.

Regular cardiovascular, strength and flexibility training benefit the body in innumerable ways. However, I will only refer to the benefits for pregnancy.

Cardiovascular training like walking, aerobics, swimming or cycling increases stamina, making you feel less fatigued during pregnancy and after. It also raises your metabolic level, making you burn fat more efficiently which in turn prevents you from putting on excessive weight during pregnancy and gets you back to pre-pregnancy state faster after delivery. It’s almost miraculous!

Strength training, more commonly referred to as weight training or body toning, strengthens the muscles of the body, making them tight and firm. Taut muscles help you carry the baby better, prevent back problems and other aches and pains. Owing to the firmness, the muscle recovery post delivery is quicker, often appearing like you didn’t have a baby at all!

A flexible body suffers far less injuries like muscle pulls, twisted ankles, sprains etc as well as stiffness, which result in aches in the prenatal phase.

Conditioning the body through regular exercise much before planning the baby helps to keep your body in top condition when you conceive and holds you through the full pregnancy term a lot better than someone who hasn’t worked out, or who starts working out after seeing the positive pregnancy test result!

Fitness Point

~ Select from walking, aerobics, swimming or cycling for your cardiovascular workout. The frequency should be three to four days a week for at least 30 minutes at a non-stop brisk pace. You should feel your heart rate go up and reasonable fatigue by the end of the workout. Start off with a five to seven minute warm-up by performing the same activity at a medium pace and round off with another five to seven minute cool down where you lower the pace again.

~ For your strength training, you can work with weights, resistance tubes or the stability ball. Either join a gym or strength training class. If you aren’t keen or cant make the time to go to the gym or a class, attend just a few sessions to learn the exercises and get proper guidance so you can then do them at home. Some aerobics classes also include strength training. An aerobics class is one of the best choices since it covers all the forms of training you need.

The basic exercises you can do even at home are elaborated upon in the following pages. Perform 16 reps of each — rest and repeat. Complete one repetition in four seconds.

Am I losing muscle mass?

Maybe a little, but it’s not un-healthy. According to WeightlossForAll.com, “It’s a scientifically proven fact that muscle proteins are broken down and used for energy during aerobic exercise. But don’t worry; you are constantly breaking down and re building muscle tissue anyway. This process is called “protein turnover.” Your body is constantly alternating back and forth between anabolic (building) and catabolic (breaking down) cycles.”

Am I starving myself?

No! I am eating everything I normally do, just a smaller amount of it.I have been counting my calorie intake for the day, to help me run portions. I have set a limit of 2000 calories per day, and so far I haven’t made it there. The most I have ate in one day is about 1800 calories. The first week was the roughest, but I was able to curb hunger pangs by drinking plenty of water.

Is losing more than 1lb a week un-healthy?

No! As per AnneCollins.com, you can lose approximately 3-4lbs a week and still be considered healthy. She goes on to say though, “Typically, only obese people are likely to be able to lose this amount of fat. By comparison, a woman of average weight (about 140 pounds) is likely to lose a maximum of about 1-1.5 pounds per week.”

Eat like a normal person should. Ever wonder why the serving sizes seem so small when you read the packaging? It’s because we to damned much! Those are normal sized portions that we should be eating! If you eat those small serving sizes you aren’t starving, you are eating the way you should be. Give it a try, and I guarantee you will see a difference.
Exercize Myths

1. Many so-called “health foods” are actually cleverly disguised junk foods that can actually stimulate you to gain more belly fat… so far the diet food marketing industry continues to lie to you so they can maximize their profits.

2. Abs exercises such as crunches, sit-ups, and abs machines are actually the LEAST helpful method of getting flat abs.

3. Tedious repetitive cardio exercise routines are NOT the best way to lose body fat and uncover that flat abs.

4. You DON’T need to waste your money on costly “extreme fat burner” pills or other bogus supplements.

5. Ab belts, ab-rockers, ab-loungers, and other infomercial ab-gimmicks… they’re all a full waste of your time and money. Despite the deceptive infomercials, the perfectly chiseled fitness models in the commercials did NOT get their perfect body by using that “ab contraption”… they got their perfect body through REAL workouts and REAL nutrition strategies.