Exercising While on Vacation

On vacation, it can be difficult to maintain a regular workout regimen. However, that doesn’t mean it’s completely impossible! I recommend you simply aim for 20 minutes to an hour of workout time per day. If that isn’t realistic for you, stick to every other day or 15 minutes a day. Keeping part of your regular routine will make it easier to return to it once you get home. You don’t want to lose any momentum that you may have started before the vacation.

To keep yourself on track, you may want to bring a jump rope and a set of exercise bands. Jump ropes are a great tool to get a cardio workout with minimal equipment. You can even use an imaginary jump rope if you don’t have a real one on hand. Exercise bands are available individually or you can purchase them in a set of 5 bands, which range from extra light to extra heavy. The heavier the band is, the more resistance it provides. Resistance bands can be added to squats, tricep extensions, and more. If you want to purchase both items, they cost less than 20 dollars on Amazon.

For those trips where you don’t have access to a gym, there are plenty of exercises you can do without needing a piece of equipment. For example, jumping jacks, planks, and lunges are just a few exercises that rely solely on bodyweight.

If you find yourself skipping more exercises than you should, try to find activities that will enable you to sightsee and keep you active at the same time. There are plenty of vacation activities that can also double as exercise!  It can be as simple as walking around a new city or something more rigorous like hiking or skiing. Also, remember that you are on vacation. Take the time to relax and enjoy yourself.

Don’t forget to also bring your essential oils! A lavender oil can help you relax and a ginger oil can help you deal with any motion sickness that you may encounter while traveling on cars, planes, and boats.

Benefits of Ginger Oil

Ginger oil is one of the best oils out there because it is so versatile. Part of the reason ginger is commonly used as a spice in Asian cuisines is because it has many health benefits.

1. Soothes Stomach Issues

Ginger helps with indigestion, gas, stomach aches, and many other stomach problems. If your stomach is bothering you, try some ginger tea to relieve your symptoms.

2. Reduces Nausea

To take advantage of gingers anti-nausea properties, you can use it in one of two ways. Ginger is effective at reducing nausea when used in aromatherapy. If you prefer to consume the ginger oil, you can also put a few drops in water. Ginger also helps with motion sickness, so slip a bottle of ginger oil into your purse. If you’re going on vacation, don’t forget to pack some ginger. It’s perfect to bring on long road trips, planes, and cruises to ease motion sickness. Also, read our vacation workouts blog to keep yourself active while away!

3. Help with Respiratory Issues

The next time you get sick you might want to hold off on reaching for the cough medicine. Ginger helps with cold, cough, flu, bronchitis, and breathlessness. Ginger oil is a natural expectorant, so it loosens the mucus blocking your air passages.

4. Reduces Inflammation

Ginger has been used in traditional medicine to reduce inflammation and can even be used to lessen the pain from menstrual cramps. A study performed at the University of Georgia tested ginger’s effectiveness in reducing exercise-related menstrual pain. The researchers found that the 74 volunteers had 25 percent less pain after consuming ginger. They also found that it doesn’t matter whether the ginger is heated or left raw.

5. May Prevent Cancer

Ginger is high in antioxidants, specifically gingerol and paradol, that may prevent cancer. Preliminary research suggests that ginger may reduce the risk of ovarian, skin, breast, and prostate cancers.

If you don’t have ginger oil in your house yet, most of ginger oil’s beneficial properties are also found in raw ginger. Either way you are definitely going to want to add ginger to your diet. If you’d like to purchase ginger oil, visit my store!

Benefits of Apple Cider Vinegar

Consuming apple cider vinegar has numerous health benefits. Below are a few of the reasons you should add it to your diet.

Helps with Weight Loss

Apple cider vinegar is different from other vinegars. It’s made from apples, so contains a higher mineral and vitamin content. Apple cider vinegar retains many of an apple’s antioxidants, which aid in digestion and keeping a healthy metabolism. A study from Japan even suggests that it increases production of a fat burning enzyme.

This unique vinegar’s helpful properties don’t stop there. When consumed before a meal, apple cider vinegar prevents the rapid increase and drop in blood sugar we often experience after eating. Apple cider vinegar also makes you feel full because it is an appetite suppressant. It contains the soluble fiber pectin, which makes you feel fuller longer and can reduce the urge to binge.

Soothes a Sore Throat

With a sore throat, it may be painful to sip undiluted apple cider vinegar. If you are able to sip it straight, drink water afterward. If not, mix ¼ cup of apple cider vinegar with ¼ warm water. This works because most germs can’t survive an acidic environment, which the vinegar creates.

May Lower Cholesterol

Research suggests that apple cider vinegar may decrease the amount of fat in blood. This includes cholesterol and triglycerides. A Japanese study, which used rats as test subjects, found that the acetic acid in apple cider vinegar reduced the amount of cholesterol and triglycerides. Another Japanese study found that drinking half an ounce of apple cider vinegar a day can lower cholesterol. In Iran, a Babol University of Medical Science study conducted on humans found that apple cider vinegar reduced LDL (bad) cholesterol and triglycerides in people who already have high cholesterol.

A small amount of apple cider vinegar goes a long way. Make consuming it a part of your daily routine and you will see these health benefits.

Benefits of a Vegan Diet

Vegan diets are often unfairly criticized as unhealthy. As with any diet, there are healthy ways and unhealthy ways to eat. For example, potato chips fried in canola oil are technically vegan, but wouldn’t be a healthy addition to any diet. In fact, a properly balanced vegan diet is very healthy.

Before we get into why a vegan diet is healthy, we first need to understand what it means to eat vegan. A vegan diet contains no animal products. This means vegans must get their nutrients from vegetables, grains, nuts, fruits, and other plant products.

By cutting out animal products, vegans remove many sources of saturated fats from their diets. This reduces their risk for many diseases. Some of these diseases are heart disease, type 2 diabetes, colon cancer, and breast cancer.

Research also suggests that macular degeneration and cataracts may be prevented by consuming a vegan diet. This is because vegans eat more leafy green vegetables and orange vegetables, such as carrots and sweet potatoes. Both categories of vegetables are high in vitamin A and beta carotene, which promote eye health and may ward off age-related eye degeneration.

Reducing your risk for certain diseases isn’t the only reason to try a vegan diet. On average vegans, live an average of 3 to 6 years longer than those not on a vegan diet. Evidence shows that diets without meat can lead to lower BMIs, weight loss, and an increase in energy. Vegans also notice that their skin, hair, and nails are healthier than their meat-eating counterparts. Many women also report that their PMS symptoms lessen once they eliminate dairy.

If you’re going vegan, make sure you are still getting plenty of protein, magnesium, fiber, carbohydrates, vitamin C, and vitamin E. These nutrients are easily found in those vegetables, grains, nuts, and the other fundamentals that make up a vegan diet.

Benefits of Staying Hydrated

Everyone learns that humans need water to survive.  Water makes up 60 percent of our bodies, so maintaining the proper balance between water and electrolytes is required for good health.

Every part of our bodies contains a significant amount of water. The USGS Water Science School reports that our brains and hearts are composed of 73 percent water. Our lungs contain 83 percent water. Skin is 64 percent water, while muscles and kidneys are 79 percent water. Even bones are 31 percent water.

Because water is such an integral part of our makeup, it plays a role in regulating many of our body functions. Water controls everything from body temperature to heart rate to blood pressure. It also supports a healthy metabolism and plays a role in keeping our muscles healthy.

Staying hydrated doesn’t necessarily mean drinking lots of water. Of course, you should still drink plenty of water, even when you are getting it from other sources. It’s also wise to stay away from drinks that add unnecessary calories. However, drinking coffee and tea in moderation will help with hydration. Fruits and vegetables, such as watermelons, tomatoes and lettuce, can help you stay hydrated due to their high water content. For example, an orange is 90 percent water.

When it comes to staying hydrated, there’s no magic number of glasses of water. You probably have heard that you must drink 6 to 8 glasses, but that’s not necessarily the case for everyone. Some people need more. Others need less. This is a situation where you need to listen to your body. If your urine is a light color and going to the bathroom every two to four hours, you’re getting enough water.

There’s no right or wrong way to consume fluids. If you’re getting enough water and feeling healthy, you’re staying hydrated.

Health Benefits of Lemons

Lemons provide many health benefits. They are filled with vitamin C, potassium, magnesium, vitamin B6, and pectin. I’ve compiled a list of the health benefits as well as other uses for lemons, so that you can take advantage of these benefits.

Helps with Weight Control

Lemons help control weight in multiple ways. If you love lemons and are able to eat them whole, you can take advantage of the soluble pectin fiber found in lemon pulp. Unfortunately, not much of the pectin, which makes you feel full longer, makes it into lemon juice or lemon water. For those who prefer putting lemon in their water, lemons still provide plenty of health benefits.

Drinking lemon water temporarily increase the number of calories burned, so many people replace their morning glass of orange juice with a glass of lemon water. Studies have also shown that lemon polyphenols, a type of antioxidant, and plant compounds found in lemon extracts may prevent weight gain.

Aids in Digestion

Lemons water slows the absorption of nutrients, which gives your body more time to process them. Drink lemon water with a meal and you will get more out of the food you eat. By slowing nutrient absorption, lemon water will help your body conserve its insulin stores, which will regulate the amount of glucose in your blood.

Helps Prevent Kidney Stones

Kidney stones are painful, but there is a way to minimize your risk of having waste products crystallize and buildup in your kidneys. Evidence suggests drinking 4 oz of lemon juice per day provides enough citric acid to prevent stone formation.

Improves Mood

Lemon can improve your mood in two ways. The vitamin C in lemons has been shown to improve anxiety and depression. However, using lemon essential oil in aromatherapy has a stronger positive impact on mental health because it aids with relaxation.

If you need more reasons to add lemons to your diet, they can also protect against heart disease, anemia, and cancer. All you need to do is find your favorite lemon recipes and drink more lemon water to start seeing these health benefits.