Nutritious Life founder Keri Glassman, MS, RD, CDN, might be a registered dietitian nutritionist, but she embraces the virtues of a whole-person approach to wellness that goes well beyond just eating empowered.<\/p>\n
In the summer when Keri travels, she loves being active outdoors and looks for fun ways to incorporate this in the places she is visiting. While in the mountains, she\u2019s all about finding a beautiful hiking trail. When she\u2019s visiting a European city, she might look for a great walking tour that melds a bit of exercise with a dose of history.<\/p>\n
\u201cWhen traveling, I like to think about keeping as many of the pillars of a nutritious life<\/a> as consistent as possible,\u201d Keri says. \u201cSo, even if I may be indulging in food a bit more, I stay consistent with a healthy breakfast (every hotel and every gas station can offer a balanced breakfast!) and I make sure to keep the Drink Up pillar going strong by bringing a water bottle to refill. I also pack my supplements and get my body moving every day.\u201d<\/p>\n As summer and warmer weather arrives, so does the risk of getting dehydrated. If you\u2019re taking your workout outdoors<\/a> during your vacation or staycation, then you should be extra careful about hydration. Even if you\u2019re just someone who sweats a lot, it pays to be extra prudent with your water intake in the warmer months.<\/p>\n Intense exercise or high heat can lead to water loss. Losing as little as 2% of your body\u2019s water content can have a significant effect on physical performance<\/a>. Symptoms might include a higher body temperature, less motivation and feeling extra tired (both physically and mentally). Since it\u2019s not uncommon for athletes to lose as much as 10% of their water weight during a workout or sweat sesh, staying hydrated is extra important in warmer weather.<\/p>\n According to this randomized, cross-over study published in the Journal of the International Society of Sports Nutrition<\/a>, \u201cA tailored hydration plan, based on an athlete\u2019s fluid and sodium loss has the potential to improve anaerobic power, attention and awareness, and heart rate recovery time.\u201d<\/p>\n Drink pineapple water:<\/strong> This recent hydration trend is popular for a reason. It\u2019s mouth-wateringly delicious, hydrating and full of health benefits. Find a recipe and learn more here<\/a>.<\/p>\n Skip the alcohol:<\/strong> Dehydration also interferes with sleep<\/a>. To help your body maintain energy, keep alcohol<\/a> consumption to a minimum. Forgoing alcohol for just one week will leave you more hydrated. We break down the benefits of going without alcohol for three weeks<\/a>, week by week, benefit by benefit.<\/p>\n H2O & lemon:<\/strong> \u201cI have all my clients start their day with a glass of water with a wedge of lemon in it,\u201d Keri says. Anchoring your day this way starts you out with a feeling of accomplishment because you get the benefits<\/a> of the water and good hydration. The lemon is a great liver detox tool and the glass with water and lemon can be a visual cue to remind you to eat clean all day long.<\/p>\n With air travel still fraught with all sorts of unknowns, more of us will be packing up the car for an old-fashioned road trip this summer.<\/p>\n If your idea of road trip fare involves snacks you pick up at gas stations along the way, think again. Road trip meals can be just as healthy as the ones you prepare at home.<\/p>\n Here are Keri Glassman\u2019s 12 favorite, healthy snacks<\/a> for on-the-go travel.<\/p>\n If you\u2019re vegan, eating healthy on the road can be extra challenging, but it doesn\u2019t have to be. Check out our guide to vegan road trip meals<\/a> that includes easy, road-worthy recipes plus healthy vegan-friendly pit stops along the way. And for that road trip snack attack, we have a handy guide to plant-based road trip snacks<\/a> that even your meat-eating family members will l-o-v-e!<\/p>\n The holistic remedy of prescribing nature for health has become a growing trend around the globe. Physicians in various countries have been handing out \u201cgreen prescriptions\u201d in place of pharmaceutical meds as a way of treating chronic conditions, such as high blood pressure, diabetes, lung disease and anxiety, according to the World Economic Forum<\/a>.<\/p>\n What better way to improve your health while enjoying Mother Earth than to combine a doctor\u2019s Rx with your summer vacation plans for a \u201cwellcation\u201d? Whether you\u2019re traveling domestically or abroad, our guide to prescribing nature for health<\/a> highlights \u201cgreen Rx\u201d programs in the U.S. and around the globe.<\/p>\n As the last two years have taught us, the people in our lives\u2014and maintaining strong, healthy relationships with them\u2014are so critical to our own wellness.<\/p>\n According to the American Psychological Association, maintaining \u201cstrong social relationships\u201d or friendships can increase our survival rate<\/a> by as much as 50%. Yes, our friends are literally saving our lives!<\/p>\n \u201cHuman connection isn\u2019t just seeing our friends or smiling at strangers; it\u2019s something we require in order to thrive,\u201d says Monica Berg, author of Rethink Love<\/a> and host of the Spiritually Hungry<\/a> podcast. \u201cSocial connection improves our physical health and strengthens our psychological well-being.\u201d<\/p>\n So your summer survival guide should definitely include some quality time with friends\u2014whatever that looks like for you, be it in person or virtual (a concept that\u2019s here to stay!) Meanwhile, here are five ways to build stronger friendships<\/a> virtually that you can apply to in-person situations as well.<\/p>\n Stress is linked to a whole laundry list of health concerns. Its impact on our well-being is hard to quantify, but rest assured it\u2019s a major factor in how we feel. Enter the landscape hotel trend. How does a getaway in your own private glass-enclosed villa in the forest sound? Pretty divine, right!<\/p>\n The cabins and lodges in this new eco-friendly tourism trend provide a serene space for guests to decompress and reap the benefits of being in the calming and therapeutic elements of nature<\/a>. Depending on where you\u2019re staying, many landscape hotels also offer local dining experiences and relaxing spa treatments. And because these villas are nestled in hiking destinations, many are accessible to outdoor excursions, including climbing and guided forest walks. Here are 5 of the best landscape hotels around the globe<\/a>.<\/p>\n We don\u2019t know about you, but for us vacation can be a time to recalibrate and replenish our stores. For the sleep-deprived, this might mean getting some more quality shut-eye. But what\u2019s the magic elixir for that?<\/p>\n No one seems to have the answer for how deep sleep is regulated by the brain \u2026 until now. Researchers at Harvard Medical School have found critical clues to this mystery. A study conducted in mice and published in April in the journal Nature Communications, identifies an area of the brain that regulates the fluctuation of delta waves, those electronic signals transmitted across neurons that coincide with our deepest levels of relaxation, AKA restorative sleep.<\/p>\n More research is needed, but if scientists can replicate these findings in animal models, they could lay the groundwork for precision-based therapies to induce deep sleep. Amen to that! Stay tuned for future findings.<\/p>\n Meanwhile, our friend Dr. Michael Breus, the Sleep Doctor, has some advice for how magnesium might help with deeper sleep<\/a>. (Hint: Insomnia is a common symptom of magnesium deficiency!) Maintaining healthy magnesium levels often leads to deeper sleep, so consider incorporating magnesium into your routine this summer.<\/p>\n As we think about the Nurture Yourself pillar of a nutritious life, we can\u2019t help but think about transformation and what that looks like. For Alicia Gitlitz, a board-certified holistic health and nutrition coach, that meant overcoming a serious addiction to sugar. It also meant creating a new path for her future that involves coaching others to live healthier lives.<\/p>\n Diagnosed with gestational diabetes during her pregnancy, Alicia\u2019s sugar party had to come to a complete and abrupt stop. But she found the strength to quit sugar and<\/em> transform her life through training to become a health and nutrition coach.<\/p>\n If you\u2019ve been considering a career in coaching, read Alicia\u2019s transformative story<\/a> and learn more about what becoming a nutrition coach<\/a> can do for you and your purpose-driven future. Summer is the perfect time to get started!<\/p>\n (Images: Shutterstock)<\/em><\/p>\n Summertime in all its glory has got us thinking about how to live a nutritious life during summer vacation. As you prep for your summer travels and adventures, we\u2019ve come up with simple hacks, helpful reminders and useful advice on how to maintain your healthy lifestyle this season. Read on for some of the best advice on living your most nutritious life this summer. Sweat Often Nutritious Life founder Keri Glassman, MS, RD, CDN, might be a registered dietitian nutritionist, but she embraces the virtues of a whole-person approach to wellness that goes well beyond just eating empowered. In the summer when Keri travels, she loves being active outdoors and looks for fun ways to incorporate this in the places she is visiting. While in the mountains, she\u2019s all about finding a beautiful hiking trail. When she\u2019s visiting a European city, she might look for a great walking tour that melds a bit of exercise with a dose of history. \u201cWhen traveling, I like to think about keeping as many of the pillars of a nutritious life as consistent as possible,\u201d Keri says. \u201cSo, even if I may be indulging in food a bit more, I stay consistent with a healthy breakfast (every hotel and every gas station can offer a balanced breakfast!) and I make sure to keep the Drink Up pillar going strong by bringing a water bottle to refill. I also pack my supplements and get my body moving every day.\u201d Drink Up As summer and warmer weather arrives, so does the risk of getting dehydrated. If you\u2019re taking your workout outdoors during your vacation or staycation, then you should be extra careful about hydration. Even if you\u2019re just someone who sweats a lot, it pays to be extra prudent with your water intake in the warmer months. Intense exercise or high heat can lead to water loss. Losing as little as 2% of your body\u2019s water content can have a significant effect on physical performance. Symptoms might include a higher body temperature, less motivation and feeling extra tired (both physically and mentally). Since it\u2019s not uncommon for athletes to lose as much as 10% of their water weight during a workout or sweat sesh, staying hydrated is extra important in warmer weather. According to this randomized, cross-over study published in the Journal of the International Society of Sports Nutrition, \u201cA tailored hydration plan, based on an athlete\u2019s fluid and sodium loss has the potential to improve anaerobic power, attention and awareness, and heart rate recovery time.\u201d Tips for staying hydrated: Drink pineapple water: This recent hydration trend is popular for a reason. It\u2019s mouth-wateringly delicious, hydrating and full of health benefits. Find a recipe and learn more here. Skip the alcohol: Dehydration also interferes with sleep. To help your body maintain energy, keep alcohol consumption to a minimum. Forgoing alcohol for just one week will leave you more hydrated. We break down the benefits of going without alcohol for three weeks, week by week, benefit by benefit. H2O & lemon: \u201cI have all my clients start their day with a glass of water with a wedge of lemon in it,\u201d Keri says. Anchoring your day this way starts you out with a feeling of accomplishment because you get the benefits of the water and good hydration. The lemon is a great liver detox tool and the glass with water and lemon can be a visual cue to remind you to eat clean all day long. Eat Empowered With air travel still fraught with all sorts of unknowns, more of us will be packing up the car for an old-fashioned road trip this summer. If your idea of road trip fare involves snacks you pick up at gas stations along the way, think again. Road trip meals can be just as healthy as the ones you prepare at home. Here are Keri Glassman\u2019s 12 favorite, healthy snacks for on-the-go travel. If you\u2019re vegan, eating healthy on the road can be extra challenging, but it doesn\u2019t have to be. Check out our guide to vegan road trip meals that includes easy, road-worthy recipes plus healthy vegan-friendly pit stops along the way. And for that road trip snack attack, we have a handy guide to plant-based road trip snacks that even your meat-eating family members will l-o-v-e! Live Consciously The holistic remedy of prescribing nature for health has become a growing trend around the globe. Physicians in various countries have been handing out \u201cgreen prescriptions\u201d in place of pharmaceutical meds as a way of treating chronic conditions, such as high blood pressure, diabetes, lung disease and anxiety, according to the World Economic Forum. What better way to improve your health while enjoying Mother Earth than to combine a doctor\u2019s Rx with your summer vacation plans for a \u201cwellcation\u201d? Whether you\u2019re traveling domestically or abroad, our guide to prescribing nature for health highlights \u201cgreen Rx\u201d programs in the U.S. and around the globe. Love More As the last two years have taught us, the people in our lives\u2014and maintaining strong, healthy relationships with them\u2014are so critical to our own wellness. According to the American Psychological Association, maintaining \u201cstrong social relationships\u201d or friendships can increase our survival rate by as much as 50%. Yes, our friends are literally saving our lives! \u201cHuman connection isn\u2019t just seeing our friends or smiling at strangers; it\u2019s something we require in order to thrive,\u201d says Monica Berg, author of Rethink Love and host of the Spiritually Hungry podcast. \u201cSocial connection improves our physical health and strengthens our psychological well-being.\u201d So your summer survival guide should definitely include some quality time with friends\u2014whatever that looks like for you, be it in person or virtual (a concept that\u2019s here to stay!) Meanwhile, here are five ways to build stronger friendships virtually that you can apply to in-person situations as well. Stress Less Stress is linked to a whole laundry list of health concerns. Its impact on our well-being is hard to quantify, but rest assured it\u2019s<\/p>\n","protected":false},"author":1,"featured_media":68830,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":true,"om_disable_all_campaigns":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[20,18,4,336,14,10,111,32],"tags":[2794,3951,4042,2690,4045,4047,4044,1866,4043,3787,4046,3818],"class_list":["post-67413","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-drink-up","category-eat-empowered","category-live-consciously","category-love-more","category-nurture-yourself","category-sleep-deep","category-stress-less","category-sweat-often","tag-drink-up","tag-eating-empowered","tag-healthy-summer-vacation-tips","tag-live-consciously","tag-mindful-vacationing","tag-nutritious-life-tips","tag-stay-healthy-on-vacation","tag-summer-health-tips","tag-travel-nutrition","tag-travel-wellness","tag-vacation-fitness","tag-wellness-travel"],"acf":[],"yoast_head":"\nDrink Up<\/a><\/h2>\n
Tips for staying hydrated:<\/h3>\n
Eat Empowered<\/a><\/h2>\n
Live Consciously<\/a><\/h2>\n
![\"Summer](\"https:\/\/nutritiouslife.com\/wp-content\/uploads\/2022\/05\/summer-vacation-the-NL-way2-1024x580.jpg\")
<\/p>\nLove More<\/a><\/h2>\n
Stress Less<\/a><\/h2>\n
Sleep Deep<\/a><\/h2>\n
\u200b\u200bNurture Yourself<\/a><\/h2>\n