Healthy Travel Tips

Traveling can often seem like a double-edged sword - amazing for relaxing and getting away but awful on your eating and fitness routines. Like everything else, balance is key here. Here are some of the ways we stay healthy while still enjoying our vacations:

1. Bring healthy snacks- I always stock up on on fruit, veggies, seed crackers, homemade trail mix, and granola bars. These help you prevent needing to grab gas station food or showing up at a restaurant so ravenous you down 5 pieces of bread before your meal arrives.

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2. Walk everywhere- I much prefer walking everywhere in a new city because it helps me to see and experience more than just driving by. But the extra steps also make a huge difference in your health by keeping you moving throughout your day. Plus you save money on taxis and rental cars! 

3. HIIT workouts- daily workouts is something that is a huge part of my lifestyle and helps reduce my stress levels. To make my workouts maintainable while on the road I like to do High Intensity Interval Training (HIIT) workouts. These workouts involve alternating physically-intense bouts of exercise followed by a period of rest. I will do these workouts for 15-20 minutes to get my heart rate up and my blood pumping. 

4. Yoga- I also like to do a 10 minute yoga routine in the mornings on my vacations. Sleeping on different beds with different pillows while moving your body in a new city can be taxing on your body. Stretching out and doing a gentle yoga flow in the morning can help release built-up tension and relax your muscles for a more enjoyable day.

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5. Coffee- ok this one is totally personal, but one of my favorite parts of vacation is walking to a new coffee shop each day and starting my morning with a cup of joe. Having a coffee or tea in the morning is something I usually do as a part of my daily routine. So bringing this habit with me on vacation brings me a lot of joy. I encourage you to find a fun tradition to bring with you on all of your vacations! 

Easy Dinner Recipe

Easy Nourish Bowls 

  Ingredients:   1 block tofu   2 tsp cumin  1 Tbsp olive oil   3 Tbsp nutritional yeast     1/2 head green cabbage, shredded  1/2 cup cilantro, roughly chopped    6 green onions, sliced  2 Tbsp olive oil   3 limes, juiced   1 Tbsp honey   1 tsp pink Himalayan salt      1/2 cup mayo   1 avocado   1 lime, juiced    Directions:   Preheat the oven to 400 degrees F. Drain and press the tofu to remove as much excess water as you can. If you have time, you can press for 30 minutes (my favorite), but this is not necessary. Chop tofu into 1" cubes. Mix together the olive oil, cumin, and nutritional yeast in a small bowl. Add in tofu and toss with the marinade. Spread tofu cubes out on a lined baking tray and bake for 40 minutes, flipping them halfway through.  While the tofu is cooking, make the coleslaw and dressing. To make the coleslaw add the green cabbage, cilantro, green onion, olive oil, lime juice, honey, and salt to a large mixing bowl. Stir together well and place in the refrigerator.   To make the dressing, mash the avocado with lime juice and then stir together with the mayo.  You can make this into tacos if you would like, but my favorite way to eat this is out of a bowl. I place a large serving of cabbage on the bottom and top with tofu and a dollop of dressing.  This recipe makes amazing leftovers, so definitely make extra!    

Ingredients:

1 block tofu 

2 tsp cumin

1 Tbsp olive oil 

3 Tbsp nutritional yeast

 

1/2 head green cabbage, shredded

1/2 cup cilantro, roughly chopped  

6 green onions, sliced

2 Tbsp olive oil 

3 limes, juiced 

1 Tbsp honey 

1 tsp pink Himalayan salt 

 

1/2 cup mayo 

1 avocado 

1 lime, juiced

Directions:

Preheat the oven to 400 degrees F. Drain and press the tofu to remove as much excess water as you can. If you have time, you can press for 30 minutes (my favorite), but this is not necessary. Chop tofu into 1" cubes. Mix together the olive oil, cumin, and nutritional yeast in a small bowl. Add in tofu and toss with the marinade. Spread tofu cubes out on a lined baking tray and bake for 40 minutes, flipping them halfway through.

While the tofu is cooking, make the coleslaw and dressing. To make the coleslaw add the green cabbage, cilantro, green onion, olive oil, lime juice, honey, and salt to a large mixing bowl. Stir together well and place in the refrigerator. 

To make the dressing, mash the avocado with lime juice and then stir together with the mayo.

You can make this into tacos if you would like, but my favorite way to eat this is out of a bowl. I place a large serving of cabbage on the bottom and top with tofu and a dollop of dressing.

This recipe makes amazing leftovers, so definitely make extra! 

 

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Getting Your Daily Dose

 Sunshine is SO important for your health. Even though direct sunlight has been vilified in recent years, there are a number of benefits to getting your daily dose of sunshine.  30 minutes to 1 hour of direct sunshine on your skin has been linked to increased bone health and decreased risk for many diseases. This is because sunshine stimulates production of Vitamin D in your body. Vitamin D acts more like a hormone than a vitamin, and is necessary for proper calcium absorption. A vitamin D deficiency can ultimately lead to a calcium deficiency. Direct sunshine is the most beneficial way to get your vitamin D because it produces the most bioavailable form of this nutrient in your body.  Another benefit to getting daily sunshine is better sleep due to a more balanced circadian rhythm. Your biological clock is wired to be in sync with natural sunlight. Getting enough sunlight in your day will help your body produce the necessary melatonin for a peaceful night's sleep later in the day.  A third benefit to getting your daily dose is lower blood pressure. Direct sunlight stimulates the production of nitric oxide in your body, leading to a more balanced and regulated blood pressure.    

Sunshine is SO important for your health. Even though direct sunlight has been vilified in recent years, there are a number of benefits to getting your daily dose of sunshine.

30 minutes to 1 hour of direct sunshine on your skin has been linked to increased bone health and decreased risk for many diseases. This is because sunshine stimulates production of Vitamin D in your body. Vitamin D acts more like a hormone than a vitamin, and is necessary for proper calcium absorption. A vitamin D deficiency can ultimately lead to a calcium deficiency. Direct sunshine is the most beneficial way to get your vitamin D because it produces the most bioavailable form of this nutrient in your body.

Another benefit to getting daily sunshine is better sleep due to a more balanced circadian rhythm. Your biological clock is wired to be in sync with natural sunlight. Getting enough sunlight in your day will help your body produce the necessary melatonin for a peaceful night's sleep later in the day.

A third benefit to getting your daily dose is lower blood pressure. Direct sunlight stimulates the production of nitric oxide in your body, leading to a more balanced and regulated blood pressure. 

 

 And, let's face it, sunshine just makes us happier!!  However, there can be too much of a good thing. Here are some things to remember when you're getting your daily dose:  1) be mindful of the temperature- don't be outside in triple digits, especially when doing heavy      physical activity. Try to time your outdoor time either before or after the extreme heat of the day in mid-summer.  2) use non-toxic sunscreen- if you are going to be outside longer than 30 minutes, consider using a safe sunscreen. Your skin is your largest organ and everything you put on it gets absorbed into your blood stream. Make sure you use a sun screen with simple and recognizable ingredients. We love using coconut oil! Not only will this benefit your health, but sunscreen often comes off in the water and you can take a small step towards going green and saving the wildlife in the lakes and oceans by using non-toxic sunscreen.  3) stay hydrated. Sun = Sweat. Make sure you are staying hydrated with not only water, but also electrolytes. If you are outside for extended periods of time, consider hydrating with something like coconut water to replenish both your fluids and your electrolytes.   4) be mindful of your pets. Dogs love being outside in the summer but make sure you are smart about their activity levels in extreme heat. Dogs need electrolytes too. Consider giving your dog some chicken stock after some time in the sun to make sure their electrolytes get a boost too!    

And, let's face it, sunshine just makes us happier!!

However, there can be too much of a good thing. Here are some things to remember when you're getting your daily dose:

1) be mindful of the temperature- don't be outside in triple digits, especially when doing heavy      physical activity. Try to time your outdoor time either before or after the extreme heat of the day in mid-summer.

2) use non-toxic sunscreen- if you are going to be outside longer than 30 minutes, consider using a safe sunscreen. Your skin is your largest organ and everything you put on it gets absorbed into your blood stream. Make sure you use a sun screen with simple and recognizable ingredients. We love using coconut oil! Not only will this benefit your health, but sunscreen often comes off in the water and you can take a small step towards going green and saving the wildlife in the lakes and oceans by using non-toxic sunscreen.

3) stay hydrated. Sun = Sweat. Make sure you are staying hydrated with not only water, but also electrolytes. If you are outside for extended periods of time, consider hydrating with something like coconut water to replenish both your fluids and your electrolytes. 

4) be mindful of your pets. Dogs love being outside in the summer but make sure you are smart about their activity levels in extreme heat. Dogs need electrolytes too. Consider giving your dog some chicken stock after some time in the sun to make sure their electrolytes get a boost too! 

 

    So be smart, but enjoy the sun this summer. Your health will thank you! 

 

So be smart, but enjoy the sun this summer. Your health will thank you! 

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Healthy 4th of July Smoothie

 This red, white, and blue smoothie is the perfect way to cool off this holiday week! It's incredibly refreshing, healthy, and kid-friendly!  The red base is 1 cup fresh strawberries, a handful of ice, and 1/2 cup plant milk.  The white base is 1 frozen banana and 1/2 cup plant milk.  The blue base is 1/2 cup frozen blueberries and 1/2 cup plant milk.  Layer each smoothie in a jar until it forms a beautiful and patriotic smoothie! Enjoy!    

This red, white, and blue smoothie is the perfect way to cool off this holiday week! It's incredibly refreshing, healthy, and kid-friendly!

The red base is 1 cup fresh strawberries, a handful of ice, and 1/2 cup plant milk.

The white base is 1 frozen banana and 1/2 cup plant milk.

The blue base is 1/2 cup frozen blueberries and 1/2 cup plant milk.

Layer each smoothie in a jar until it forms a beautiful and patriotic smoothie! Enjoy! 

 

5 Tips for a Better Night's Sleep

Over a 1/3 of Americans don't get enough sleep at night...that is CRAZY. Sleep is incredibly important to our bodies ability to repair on a cellular level, eliminate waste, and for proper organ function. A number of diseases can be linked to a deprivation of sleep. So if you're among those that aren't getting enough zzz's, what steps can you take to improve the quantity and quality of your sleep?

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1. Limit Screen Exposure 2 hours before bed. Yep, you read that right. Two hours before bed it's time to put away all electronics. Phones, computers, iPads, and television screens interrupt your body's production of melatonin and circadian rhythm, making it harder for you to not only fall asleep at night, but also to stay asleep. 

2. Create a night-time routine. Your body thrives off habit. Creating a routine signals you're body that it's time to wind down. Activities that make for great night time routines are an after-dinner walk, taking a warm shower, drinking a cup of non-caffeinated tea, and reading. Pick activities you love to do but are also calming for your mind. 

3. Exercise, every day. Getting enough physical activity into your day reduces stress and anxiety while also physically tiring you out. No matter what healthy lifestyle you are trying to make, adding in enough physical activity is always a good idea. 

4. Turn down your thermostat. Although it can be fun and tempting to play games with not turning on your air in the summer, the reality is that your body sleeps best when the temperature is cooler. Optimal sleeping temperatures are between 60-68 degrees.  

5. Invest in a quality mattress and pillow. You spend an average 8 hours a night on your mattress and pillow. That's 56 hours a week and 2,912 hours a year. Choosing a mattress and pillow that's appropriate for you helps eliminate stress on your neck and lower back and also encourages a deeper sleep by keeping your comfortable all night long. Splurge on these items and your investment will more pay for itself in terms of your health. 

The Breakfast Recipe You NEED!

Mornings can be busy and leave you feeling rushed. Rather than grabbing a sugar-filled granola bar or pop-tart, try preparing this recipe the night before for a grab-and-go breakfast!

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Having fruit for breakfast is amazing for lots of reasons. But when you eat fruit on an empty stomach, your digestive system is better able to quickly digest the fruit into usable energy and inflammation-fighting antioxidants. Eating fruit later in the day can actually cause indigestion, gas, and bloating because fruit is harder for your body to digest when eaten after other heavy foods.


 This recipe is super simple and quick to make. It starts with a base of berries (among the lowest of any fruit on the glycemic index scale….meaning it doesn’t spike your blood sugar levels as much as other fruits can!) But because there is still sugar in berries, it is good to pair them with a healthy fat to help slow the absorption of sugar into your bloodstream. This helps you sustain your energy and keeps you full until lunch time!  RECIPE:  berries  1 Tbsp hemp seeds  1 Tbsp chia seeds   optional: 1 Tbsp organic local honey   Mix all ingredients together in a bowl and you're ready to go! Or you can make this the night before and put all the ingredients in a to-go container!   

This recipe is super simple and quick to make. It starts with a base of berries (among the lowest of any fruit on the glycemic index scale….meaning it doesn’t spike your blood sugar levels as much as other fruits can!) But because there is still sugar in berries, it is good to pair them with a healthy fat to help slow the absorption of sugar into your bloodstream. This helps you sustain your energy and keeps you full until lunch time!

RECIPE:

berries

1 Tbsp hemp seeds

1 Tbsp chia seeds 

optional: 1 Tbsp organic local honey 

Mix all ingredients together in a bowl and you're ready to go! Or you can make this the night before and put all the ingredients in a to-go container!

 

This recipe is super simple and quick to make. It starts with a base of berries (among the lowest of any fruit on the glycemic index scale….meaning it doesn’t spike your blood sugar levels as much as other fruits can!) But because there is still sugar in berries, it is good to pair them with a healthy fat to help slow the absorption of sugar into your bloodstream. This helps you sustain your energy and keeps you full until lunch time!

RECIPE:

berries

1 Tbsp hemp seeds

1 Tbsp chia seeds 

optional: 1 Tbsp organic local honey 

Mix all ingredients together in a bowl and you're ready to go! Or you can make this the night before and put all the ingredients in a to-go container!


We love pairing this breakfast with our bullet-proof coffee. Bullet-proof coffee can be made several ways, but our favorite is a cup of brewed coffee blended with 1 tsp coconut oil and 1/4 cup dairy-free milk. This adds another serving of heathy fats to your morning and helps keep you full and energized until lunch.

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    Let us know if you try this recipe! Tag @seppo_chiropractic so we can see your recreations!

 

Let us know if you try this recipe! Tag @seppo_chiropractic so we can see your recreations!


Let us know if you try this recipe! Tag @seppo_chiropractic so we can see your recreations!