Ask the Team
What kind of immunizations should I get before traveling?
What type of immunizations your receive prior to travel will depend primarily upon where in the world you will be going. Even in the United States it’s a good idea to have your tetanus and pertussis/whooping cough (dTp) updated AT LEAST every 10 years. You can obtain this shot at your primary care physician’s office, along with most other commonly administered immunizations.
If you are travelling outside of the US, it’s best to check the CDC website at www.cdc.gov for the most complete and updated immunization recommendations. It’s a very user-friendly site that also gives you useful travel precautions. Most developed parts of the world, such as Western Europe, Caribbean, won’t require any additional immunizations; however if you plan to travel to the African continent, undeveloped areas of Central/South America, and Southeast Asia plan ahead by scheduling an appointment at your local/regional travel clinic as select immunizations can only be administered by approved providers.
How much exercise should I be getting to lose weight?
You need to burn 3,500 calories to lose a pound. So depending upon how many calories you burn during your workout will depend on how many workouts it will take to lose one pound. According to the American Heart Association, it is recommended to exercise at least 30 minutes, five times a week.
Bottom line, you need to burn more calories than you consume. I recommend you choose an exercise that you truly enjoy so that you will want to do it regularly! Exercise with a partner, this will not only keep you accountable but will also be more fun.
What are good food options when you are on the run?
Eating healthy on the go is all about two things: preparation and good choices. The solution isn’t to find more time, but to work with the schedule you have. The biggest part of eating healthy on the go is planning: take a few extra minutes on the weekend to grocery shop and plan out your meals for the week, buy enough food for the entire week so you do not have to waste time returning to the grocery store. Cook a large batch of food on the weekend, enough for some lunches and dinners during the week, refrigerate or freeze these foods so you can quickly reheat them. Store cereal in zip lock bags so you can take it on the go, fill a water bottle with orange juice the night before so you can grab it on your way out the door. Cut up fresh fruit and vegetables on the weekend so you have quick snacks during the week, portion out food into zip lock containers/bags so you can just grab it and go. Making an effort to eat healthy does not mean abandoning our lives. Find a few minutes to think about a small nutrition goal, how you think you can reach it, and what can prevent you from success. Then devise a plan and stick with it.
What is the best way to treat sunburn?
Unfortunately, there’s no fast-fix sunburn treatment. Once you are sunburned, the damage to your skin is done, although it may take 12-24 hours after sun exposure to know the full extent/severity of sunburn and several days or more for your skin to begin the healing process. In the meantime, the most effective sunburn treatment simply helps ease your pain & discomfort:
- Keep it cool. Apply cold compresses — such as a towel dampened with cool water — to the affected skin. Or take a cool bath.
- Keep it moist. Apply aloe or moisturizing cream to the affected skin. Avoid products containing alcohol, which can further dry out skin
- Leave blisters intact. If blisters form, don’t break them. You’ll only slow the healing process and increase the risk of infection. If needed, lightly cover blisters with TELFA® pad and gauze.
- Treat peeling skin gently. Within a few days, the affected area may begin to peel. This is simply your body’s way of getting rid of the top layer of damaged skin. While your skin is peeling, continue to use moisturizing cream.
To prevent future episodes of sunburn, use sunscreen frequently and liberally. Select a broad-spectrum product — one that provides protection against both ultraviolet A (UVA) and ultraviolet B (UVB) radiation — with a sun protection factor (SPF) of at least 15.
What are antioxidants?
They are vitamins, minerals, and other nutrients that protect and repair cells from damage caused by free radicals. Many experts believe this damage plays a part in a number of chronic diseases, including hardening of the arteries (atherosclerosis), cancer, and arthritis. Free radicals can also interfere with your immune system. Fighting off damage with antioxidants helps keep your immune system strong, making you better able to ward off colds, flu, and other infections. Adding more fruit and vegetables of any kind to your diet will improve your health, but some foods are higher in antioxidants than others. The three major antioxidant vitamins are beta-carotene, vitamin C, and vitamin E. You’ll find them in colorful fruits and vegetables – especially those with purple, blue, red, orange, and yellow hues. To get the biggest benefits of antioxidants, eat these foods raw or lightly steamed; don’t overcook or boil.