A Proven Method To Avoid Jet Lag For Your Best Travels

Jet lag? Never experienced it.  I have traveled to different time zones many times, but I really don't know what jet lag feels like. You may be thinking . . . so, why am I writing about something I have never experienced and what does this topic have to do with living the healthy life?  I have a few reasons why, actually:

• I have been with those who have had jet lag and I can see it is not the healthiest way to start your trip!

• Jet lag really cuts into your trip and causes those that have it to lose out on those healthy travel experiences that I wrote about recently.

• I hope I can help those that suffer from it to avoid it completely with my proven method as it works! 

And, here's a thought -- could it be that I have NOT experienced jet lag because I follow a certain routine before I go and when I get there?  Are the healthy actions I take, the items I pack, my saving grace?  (I admit, I may also have never experienced jet lag because I am always tremendously excited to be where I am going, and my lack of symptoms could be merely an adrenalin rush. But, I am going to stick with my first reasoning - the process and preparations I take before, during and after I get to where I am going.)

Ok. So, enough pontification on me and my lack of jet lag. Come see what I do that may help you avoid jet lag in the first place and start your trip off right - the healthy way!

Symptoms of Jet Lag

Before I get into the steps to take to avoid jet lag, you may want to scan through the symptoms below to see if they are familiar.  Flying east is more challenging than flying west, generally speaking, but if you experience these symptoms once you arrive to your destination, it just may be jet lag -  not the flu or some other virus:

• sleepiness during the day
• insomnia at night
• brain fog
• weak appetite
• ravenous in between meals
• general sluggishness
• irritability

There are plenty of actions you can take to avoid that list above and make your adaptation to your new time zone a whole lot easier and a lot more fun!  Scan on below where I have broken down easy things to do a few days before your trip, during the flight and how to get settled in after you arrive to begin your adventure off to the right start with energy, vitality and ready to experience new things! 

9 Actions to Take Before You Leave For a Trip To Avoid Jet Lag

Here are some easy strategies to consider before you leave for your trip. If you are interested, I link to a few products I think can help make your trip much smoother, more enjoyable and that I use myself. I only link to items I find to be of excellent value:

1.  Start extra hydration a day or two before you leave.

Air travel is incredibly dehydrating and dehydration always makes you feel more sluggish.  Your body will appreciate the extra water levels before the cabin door is closed.

Don't miss this: Sure, you have heard, water is critical for good health, but you will be surprised water can do all this!


2.  A week before departure, start shifting your bedtime and wake-up times.

Move them slightly to get closer to the time zone of where you are traveling. Even a small shift can make it easier to adjust.


3.  Plan your flight to arrive in the daylight. 

This may work for you because you will psychologically align with the hustle and bustle of where you have arrived and find it easier to get with the flow.


4.  Conversely, arrive late at night.

This has worked for me really well as I just went straight to sleep when I arrived.  I woke up the next day ready to go fully adjusted to the new time.

5.  Catch your zzz's before you leave.

You may think staying up all night will make you so tired you will fall asleep easily on the plane but you never know who you may be sitting next to, in front of or behind and the disruptions may be great.  Best to be fully rested before you embark on your journey.

Don't miss this:  So, exactly how many hours do we need to sleep each night for best health? Hit this link to see what science says.

6.  Create a calming playlist to lull you to relax and lull you to sleep.

A playlist of songs that calm you is a great way to block out plane noise or the guy next to you! Check out this app with free mellow sounds to download.

Don't miss this:  Free playlists can be created easily and here is where to go.


7.  Purchase a travel "white noise" maker.

I love this tool! The white noise maker I use masks hotel disturbances and creates an even hum that helps quiet my thoughts and block noisy hotel hallways. It is a really great tool for babies and kids, too!


8.  Pack a useful carry-on.

Pack your carry on with lip balm, moisturizer, lemon water, a variety of filling and healthy snacks, your iPod (with those calming songs), eye cover, pillow case, etc.  

Don't miss this:  I have a complete list of carry-on items that will make your next flight so much more comfortable.


9.  Consider Melatonin.

It is a naturally secreted hormone in humans that affects the body's circadian rhythms. There is some evidence that when administered during the day, melatonin increases the tendency to sleep better at night. Click here for more information, but absolutely consult your doctor first before leaving town and taking it with you.

8 Actions To Take On The Plane To Avoid Jet Lag

Once you board the plane, try these tips for a better arrival:

1.  Keep drinking.

Water that is.  Yes, try a big glass every 60-90 minutes that you are awake.

2.  Skip the booze.

It will only mess up your sleep patterns and make you even more dehydrated causing a headache when you land.

3.  Shun caffeine.

 Steer away from tea and coffee. Try chamomile tea instead if flying at night.

4.  Set your watch.

Find the time where you are going and begin setting your mind and body to that time.

5.  Leave the sleeping pills alone.

They're not worth it. They will do nothing to assist the jet lag and will just leave you feeling groggy when you land.

6.  Keep germs at bay.

I wipe down the tray with these wonderful smelling natural antiseptic cleaning wipes and use a pillowcase I throw in my carry-on to cover the pillow they provide to avoid germs from a fellow user.  I also pack warm socks and a small blanket or shawl that I bring with me for extra warmth and skip the one the airline provides. 

7.  Prep for sweet dreams.

If flying at night, prepare for the end of the day. Get in line for the bathroom and remove contact lenses and make-up with facial clothes you packed as well as brush your teeth and apply lots of moisturizer and natural lip balm without the chemicals near your mouth and whatever else you normally do to prep for sleep time.  Bid your seat mates a good night and tune out the world with your eye covering, ear buds with soothing songs and try your best to  slumber off.  

8.  Take a stroll.

Walk up and down the cabin every hour or so you are awake to keep blood clots from forming and keep your circulation going and swelling down. If it is a long flight, you may want to consider compressions socks like these highly rated ones that can help with potential blood clots issues. They come in all kinds of colors, too.

7 Actions To Take Once You Arrive To Avoid Jet Lag

When you arrive, your jet lag plan is still in full throttle as much of your success avoiding jet lag has to do with how well you sleep once you get there! Follow these tips with that aspect of your arrival in mind.

1.  Keep drinking!

More water.  Dehydration can set in later and just make you feel awful.  Just keep up the healthy habit. Put a big glass by your bed at the hotel or wherever you are staying so you don't have to go stumbling around in an unfamiliar place in the dark in case you wake up thirsty!

 2.  Make friends with the front desk.

Ask the hotel for voice mail services if available so that calls will not awake you. And while you are at it, ask for a wake up call in case you miss your phone alarm, etc.  You will not lie awake worrying about it because you have a back-up.


3.  Before unpacking, check the room for potential sleep disturbances.

This could include having a room near the elevator or ice room, drapes that do not close properly, previous smoker, etc.  Asking to switch rooms before you unpack may be a good idea.


 4.  Take a walk in the sun.

If it is daylight when you arrive, take a short stroll to see what is around your hotel, get your blood circulating after all that sitting and besides, daylight is a powerful stimulant for regulating the biological clock.

Don't miss this:  Did you know that what you eat can affect your risk for sunburn? It is true. Find out what to chew to protect your skin from the sun here.


 5.  Keep your first meal light.  

Of course, enjoy the cultural cuisines, but don't eat a rich meal first thing. Your body is adjusting and does not need the extra work of digesting a huge meal.


6.  Do not nap.

Really try and get in the swing of the schedule of where you are visiting.  Try your best to stay awake to at least to 9 p.m.


7.  Keep a low profile.

If possible, keep the first-day mellow to adjust.  Go to a park to people watch and have a picnic, eat a light meal at a cafe, stroll the beach, etc. 

Following these simple anti-jet lag measures should put you in a great position to feel great with lots of energy making the most of those amazing travel adventures!

For Even More On The Topic . . . 

• Make sure to bring back home these life-changing items from your travels!

• Make those travel wishes a reality with this step-by-step plan to save for your dream trip, design it and enjoy every minute!

What about you?  Please add any tips you have in the comments and include any exciting destination, please!

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How Travel Can Lead You To An Amazingly Healthier Life

Lucky enough to be . . .

• Hitting the road soon on an adventure?

• Possibly boarding a plane to a far-away land to discover?

• Paying a visit to see relatives or close friends you have not seen in entirely too long?

• Setting sail on a cruise to a tropical paradise for serious relaxation?

• Chugging along on a cross-country trip by rail?

The form of travel can be an experience in and of itself, but all new destinations (or even ones we have been to before) expand us in so many healthy ways for our body and soul.

Here is what I mean:

When we travel, we are exposed to new landscapes, new languages, new customs, new cultures, new climates, new adventures, new people and new foods.  All of these can provide keener perspectives about other parts of the world and its people but also about ourselves. It can stimulate questions to ask ourselves like these:

• How did we feel when we were there?  
• What did we think about the people we encountered? 
• What did we like or not like? 
• What did we eat? 
• What did we learn?  
• What are some healthy habits, experiences, customs or foods we would like to adopt into our own lives when we return home?

What To Bring Home From Your Travels To Create A Healthier Life

T-shirts or postcards may be some of the items you stuffed in your suitcase before returning home from your travels, but could there be some more intangible items that you bring home with you, too? There may be even some you do not need to declare in customs or collect dust on your shelf!

Some of the more elusive and life-changing souvenirs you could have brought back with you could include these - all leading you to a much healthier, richer and more balanced life:

1.  Better Connections

This was the trip you really had the time to spend with your nieces and nephews.  Perhaps you taught them your favorite card game or how to water-ski.  You shared some great laughs and lost track of time being with them.  This was the trip you got to know them and they got to know you.  Or, maybe you met some incredible person of the romantic kind.  A hot new romance may have just sparked.  Or, some people from another culture were so generous and kind with their time and efforts to show you their country.  Now, you are convinced you are friends for life.  In fact, you are hosting them next year.  All connections.  All great.  All crucial to a better life.

Don't miss this:  Here is just how to make that best first impression that could lead you to better relationships!

2.  New Healthy Foods

You threw caution to the wind and partook in some strange adventures of the culinary kind.  Good or bad, you tried it.  And, maybe you even liked it.  Did you find a new favorite healthy food or method of cooking?  Or did your time with a relative allow you to learn some secret family recipe that you want to perfect and pass down?  Be sure to share it with others when you get home.

Don't miss this: Find here all kinds of superfoods from around the world!

3.  New Form of Exercise

This trip was full of outdoor escapes and some that included some sporting activities you had never tried.  Maybe you were even good at it.  Great.  Now, bring it back and incorporate it into your exercise routine at home.

Don't miss this: Here are endless choices to get fit and keep up that new sport or exercise routine you learned on your travels.

4.  Meditation or Practice of Prayer

Other cultures, other religions.  Perhaps you were exposed to a ceremony celebrating a religious belief you do no share.  But, you learned more about it.  Or ,perhaps you were visiting friends that incorporate prayer into their meal time where you do not.  You liked that and now are making that a habit you will try with your family.  Meditation is also important to many cultures.  Your visit with your college friend introduced you to it and now you are going to give it a try at home each morning this week.

Don't miss this: Learn a bit about why to choose yoga, tai-chi and meditation to balance your day right here!

5.  New Language

You practiced a few basic expressions to get you by before you left for the other country but after hearing it spoken daily, you were intrigued and want to learn more.  You picked up quite a bit and will go home and study some more for next time you go to a place where they speak that language or return to this one.

6.  Greater Insight

Maneuvering about locations other than home and meeting new people can provide a heightened confidence about yourself and better understanding of other cultures and what their daily lives and challenges are.  You may learn what their hopes for their part of the world are and how they view your country as well.  Or, you may gain a new perspective on a family member and who they really are just by spending more time and observing them.

For Even More On The Topic . . . 

• Look at these items you may want to slip in your carry-on bag for a much better flight.

• Make those travel dreams of yours happen with this step-by-step plan - even if you think it is totally impossible!

So, what about you and your travels?  What did you bring back and why?  Please tell us your story and share in the comments!

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3 Big Ways Coffee Affects Your Brain

How could I ever say "no" to a fellow coffee lover?

Nope, could not possibly!

I can't let you miss out on the latest bit about how coffee affects our health! After all, I have written about how to make coffee a healthier habit before as well as things to add to your cup to make it even more mind-blowingly-healthy. So, of course, I want to let you in on some recent research that Austin Baines (fellow coffee nut) has gathered for us to see how each cup of java could possibly affect how we tap into our mind as well as fend off disease!

Austin Baines, the Coffee Guru

Let me tell you just a bit about Austin, our coffee expert today, before he enlightens us on three big ways coffee may affect our brain:

Austin Baines is a coffee roaster and connoisseur at Cubico Coffee, a unique Florida coffee roaster that offers personally customized coffee blends designed by each customer.  He offers good tips and advice about Kona, Blue Mountain and Jamaican Blue Mountain coffees. When Austin is not making a delicious brew, you can find him on the web and on Cubico's twitter account exploring coffee's newest and finest trends.

Below is what Austin found for us:.

How Coffee May Be Affecting Your Brain

Over the last few years coffee has risen from its former status as just a popular and delicious drink to a veritable superfood. Recent studies, and the hundreds of pop-science articles that follow claim that coffee even helps to extend our lifespan.

What’s more interesting to us, though, is what coffee might be able to do for our brains. Let’s take a look at what some studies have found out about some of the effects that your cup o’ Joe is having on your mind and the health of your noggin'!

1.  Coffee Improves Your Memory & May Help You Learn!

A Johns Hopkins study published in Nature Neuroscience used a double-blind trial to test the effects of caffeine on memory. It showed that coffee improves coffee drinkers’ memory consolidation for the following 24 hours after consumption.

This applies to memory consolidation, and not retrieval, meaning that it’s great for learning new things, not for helping you recall something that you learned before. This seems to be due to the stimulant effects of caffeine, though further research is needed.

What it means for you is that you should put the coffee on when you sit down to study or learn, not just right before the test or the big presentation at work.

2.  Coffee Might Fight Some Diseases.

Here are two diseases that coffee may help fend off:

1.  Brain Cancer

A study published in the American Journal of Clinical Nutrition used data from 7 different countries to show that coffee has a small but noticeable effect on the development of glioblastoma, or brain tumors.

The study measured average coffee and tea consumption by specific populations, and compared those against the incidence of brain tumors and rate of progression of those brain tumors. Coffee and tea consumption correlate to a lower incidence of tumors, as well as slower tumor growth.

The scientists weren’t able to determine how coffee can reduce your risk of brain cancer, but both the caffeine and antioxidant properties of tea and coffee are likely culprits.

2.  Alzheimer’s

The Journal of Alzheimer’s disease published study in 2010 that strongly suggests that coffee can be used to protect against and fight Alzheimer’s and other types of dementia.

Mice that were fed significant amounts of caffeine from young adulthood on were protected against memory impairment as they aged, and had lower levels of the beta amyloid proteins that form plaques and cause Alzheimer’s symptoms.

Even better, mice that exhibited Alzheimer’s symptoms experienced reduced levels of beta-amyloids, memory restoration, and improved cognitive function within 1-2 months of beginning the trial.

Alzheimer's has long been a disease that we couldn’t do anything about, but a part of the answer could have been sitting in our coffee cup this entire time. This has huge implications in terms of preventing, delaying onset, and providing therapies for the disease.

3.  Coffee Could Increase Stress & Anxiety If You Drink A Lot of It.

While coffee has a lot of positive effects on our brain, the stimulant effects of caffeine do have a downside as well - if consumed in excess. This study shows that coffee can have an adverse effect on our mood when consumed in significant amounts.

Caffeine increases alertness, but contributes to sensory overload and increases our stress levels. Over time, this can manifest in the form of persistent anxiety issues. While this doesn’t affect everyone, this could, in turn, have negative implications for things like heart health, and our bodies’ natural inflammatory processes, which is why the scientific community’s research on coffee is far from over.

I hope you enjoyed Austin's peek into how coffee affects brain health. I certainly learned a few new things. Austin and I look forward to hearing your thoughts in the comments!

Austin Baines

For Even More On The Topic . . .

• If you love coffee as much as Austin, follow him here to get the latest coffee tidbits.

• It is important that you check out how to make your coffee the right way for best health benefits.

• Here are loads of ideas of what to add to your coffee and tea for great taste and health.

• Not a coffee drinker? Well, tap here for a spot for all kinds of delicious and healthy drink  recipes you can whip up quickly to slurp down right along with your coffee-nut friends.

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Best Expert Fitness Tip: Have Fun! (Great Workout Discount, Too)

I can't wait for you to meet the inspiring and passionate Seo Kelleher, a woman helping other women not only get fit, but gain confidence, find what they love and have fun! All at the same time.

And, that is ALL women, by the way - no matter what shape or size, level of fitness, age or stage in life! She is a fitness expert with her own fitness business and is offering a discount to THM readers for a new on-line workout plan you must try! Please, come meet Seo. You will be so energized by what she has to say! Promise!

Q & A:  Seo, Fitness Expert and Kickboxing Guru

Fitness Expert Seo says fitness should be a lot more fun! Find out how to make it so and why . . . and her many other great points and tips about getting fit. (And don't miss the program discount further below that you can download today!):

1.  You are founder and owner of CO2Fit, a fitness brand and community in Richmond, Virginia as well as creator of an exercise video you are generously discounting for THM readers today introducing a fun, quick and effective workout for many levels. How did you get to where you are? Please tell us your background and how you got started in fitness and coaching?

I used to be a corporate marketing pro for years teaching fitness classes in the evenings and on weekends. In 2012, I decided to make the scary career switch from doing what I'm supposed to be doing to doing what I felt I was meant to be doing. I used to promote medication that was supposed to help people, but now I get to really help people one by one improving their health - both body & mind.  I quit my job in June 2012 and started CO2Fit on July 1, 2012.  It's been amazing 3.5 years or so!



2.  It takes a lot of courage to follow your heart!  Bravo! How is the studio where you teach different from others, though? Tell us more about the services you offer? What kind of clients do you have?

My partner, Sandi and I at TURN Cardio Jam Studio offer various classes like Dance Trance, Urban Ballet (dance fitness class types) and also FightingFit, Urban Sculpt, Surf FIT, Urban Bootcamp, and many more. I also do one-on-one personal training. Please check out Turnrva.com for the photos and more details of the classes.



3.  The workout video you are sharing today is called Fighting Fit.  Please tell us why you created it and tell us for what level of fitness is this video best suited.

I have been a martial artist all my life, starting with Taekwondo  and Hapkido while growing up in South Korea.  It's always been my passion so I continued to train and then I fell in love with American-style kickboxing.

I also started teaching BodyCombat which is a kickboxing-inspired group fitness class.  Over the years of teaching both styles (cardio kickboxing/group fitness classes that are choreographed to music, which is basically "aerobics" class and technical kickboxing), I realized that there needed to be something in the middle.  The group fitness/aerobics versions lacked technical authenticity as in, "Are we dancing or kickboxing?" and "Why ARE we clapping?"  After all, there is no clapping in kickboxing!

The technical kickboxing school tended to be too hardcore and intimidating for most women to continue training.  So I just merged what I loved in both into FightingFit - you get cardio kickboxing plus technical coaching of traditional kickboxing in a non-intimidating fun group setting.  While many women (my target audience) tend to feel intimidated by the idea of kickboxing workout, the FightingFit can be done for all fitness levels because you work at your own level. Plus, because you learn proper techniques (as opposed to going blindly to fast-paced music), you will be less likely to injure yourself from improper punching and kicking, which is very important to my heart.

Seo smiling in the middle!

4.  Avoiding injury is critical. You are so right, Seo,  I like the sound of your approach, too. Besides getting in shape, can you tell us any specific benefits to kickboxing and your video over other exercise programs?

There is something extremely empowering for anyone (especially women) to feel like she can stand her own ground and fight.  I'm certainly not saying we should all be picking fights or be aggressive - but when push comes to shove, are you strong enough to fight back, if needed?

Some women start out being very uncomfortable hitting anything because most of us were raised to be caring and gentle and never aggressive. But, when I tell some students, "It's your children! You need to protect them," then I see something change in their eyes, and they are ON full-speed ahead!

Oh, and let's not forget! It's a great calorie burner and total body workout . . . and great stress reliever, too!



5.  Love that story about how you motivate the Moms! How effective to change the mindset, huh! Tell us, what results can we expect if we follow it regularly?  

FightingFit is a truly empowering workout for everyday people! It's also an anti-perfection workout. None of us look like fitness celebrities or models - we all have regular lives and regular imperfect bodies, and we don't look 100 percent perfect in the video either.  I hope to inspire people to just go and do something, find something they enjoy and just do it, and get better and get healthier and have fun!

Anyone can do this! You can see in the video a 65-year-old woman who only started going to the gym at 60-years old after retiring who totally kills it and a 16-year-old high school girl who juggles school and FightingFit.  Then, there is the working mom in her mid-40's who has asthma which makes it very painful for her to continue training but she loves martial arts so she trains, and don't miss the 20-something teacher who used to feel anxiety and be self-conscious about going to group fitness class but now she is one of my instructors!

The video offers multiple options depending on your fitness level, so it is for anyone that wants to try something new, fun and effective! And, I am offering a discount through March to your readers that I hope they take advantage of to help them get in shape. After all, the total body workout is quick - only 15 minutes and there are three 15-minute workouts in the program.




6.  Wow! Powerful words and example, Seo!  It really is for anyone - imperfections and all! What a contribution you are making! The video is broken down into 15 minute segments, but how often should a participant follow it? Is there any special equipment needed to follow it or other requirements?

There are three 15-minute workouts. Participants can do just one or combine 2 or 3 -- no equipment needed at all!

Seo having fun in class!

7.  Please do share a few of your secrets! How about some other favorite fitness or health tips that we can easily incorporate for the new year to help us succeed in reaching our goals!

Do something you like and enjoy exercise.  If you hate running, don't sign up for 5K! It always puzzles me when people sign up for a race to "motivate them to get fit" when they hate running. There are so many different ways to get fit, and you just need to keep trying new things and find it.  If you hate it and dread it, don't punish yourself tolerating it.  If you have fun and can't wait to go back, keep doing it.



8.  That is an excellent point - having fun! Imagine that! Looks like you have nailed that part, Seo, from the photos! So we have a great video to try now to help us get fit and have fun, of course! Now, can you share a few favorite healthy snack ideas that we can make quickly that would be good to consume before a workout or after? 

I am probably most flexible and relaxed about dieting and nutrition because I love food and enjoy eating. My go-to healthy snack/meal option is always eggs - yolks and everything --whole eggs. They are cheap, healthy, contain high protein and are delicious.  But I don't do plain egg whites! No way! You need to make it tasty.  I even wrote an e-book:  25 ways of Eggs - Quick, Easy, "Pretty-Healthy" Recipes for Busy People. 

Don't miss this: Find out here which is the healthiest egg choice from all those various cartons on the shelves!



9.  Are you part of social media where participants can communicate with you or share their progress in your program?

Yes! I'd love that. I'm very active on Instagram and Facebook!  Here are my links:

• Instagram 
• Facebook 
• Youtube  

10.  Is there anything else you want to share with the THM readers that may help?

I think i shared enough information!  I would emphasize though -- don't over think or psych yourself out trying to be perfect! Just give yourself a break and try new things and go for having fun!  To make my point, check out this recent video on fear I made on how many women feel the perfectionist syndrome and wanting to quit and how to avoid that and not cheat yourself.

Exercise Video Discount Offer

I really recommend Seo's program as you can fit it in any time of day, anywhere! No equipment is needed and you can create a workout that is as long or as short as you like with the several options. It is so adaptable!  For example, I am traveling right now and have done this video in my hotel room!

You can try it easily at your home, too! And, if you are on the fence, here is what another blogger had to say about Seo and the classes she teaches and the fun she had.

Here are the easy steps to take to get your exercise video that ordinarily sells for $19.99.  THM readers receive a 20 percent discount with the code below. But remember, the discount runs out by March 31st. Here are the easy steps to be on your way to a new exercise plan in minutes:

• Paste this website address in your browser: https://co2fit.dpdcart.com/
• Choose the center box for the download.
• Type this promo coupon code in the coupon box on the left-hand side and tap "apply" to receive 20 percent off your purchase:  HM15 
• Complete the checkout and payment.
• Access to the download is available immediately.

Thank you so much, Seo, for your energetic and motivational push for us all to get fit and make the critical choice to have fun with it.

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