Lifestyle Tips — Mother Earth Products
How to Eat Healthy While in the Great Outdoors
Spending time in the great outdoors can do wonders for our health. From keeping our hearts in tip-top condition(1) to reducing stress(2), research concludes being in nature is one of the best ways to (re)fuel our bodies and souls with energy.But, sometimes, it can be hard to eat healthy while on the trail or campsite. That is why we put together our top tips for how to eat healthy while in the great outdoors and guess what? Homemade granola bars may or may not be on there.
Get Rid of the Junk
Meat sticks, sports drinks, and s'mores toasting over an open fire... There are many ways to satiate hunger when enjoying the great outdoors. But, the real question is: Are any of these treats worth the calories? The short answer is no.
Even though they taste great, most of these treats have zero nutritional value. Even worse, some of them contain all the wrong things: sodium, sugar, and preservatives. While these snacks seem innocent, all these “ingredients” fail to meet a hiker's or camper's energy needs – a setup for failure from the get-go.
In the case of refined sugar(3), these treats sabotage progress by introducing energy crashes to the mix, because refined sugar increases glucose levels quickly. As the body reacts to this sudden increase, it produces too much insulin, which reduces the glucose levels rapidly. That's why we feel hungry soon after.
Action plan? Ditch all the processed stuff from the hiking/camping bag and go natural. Whether planning a week-long camping trip or a short trek to the nearest trail, natural foods will fuel us up on the spot. Since nothing beats no-freezer snacks while out in the woods (with no cooler around), freeze dried fruits are your best bet - and don't worry about the sugar.
Put Your Meal Prep Skills to Good Use
As soon as you start pitching the tent or walking up the hill, there's no going back; we’re stuck with everything we packed in our bag or cooler. To avoid munching sodium-rich pretzels three days in a row, plan meals ahead of time. Write out a menu for every meal from breakfast to dinner, including snack time.
Take into account the number of days in the great outdoors and personal preferences. Also, make sure to pack the right cooking tools. If camping in the woods and building a fire, a Swiss Army knife, a fire safe skillet, and a pair of tongs are important. Bonus tip: Always pack an extra day's worth of food just in case. Mother Earth Products
Make “Snack Smart” Your Mantra
Another thing to keep in mind is to make every bite count, especially when it comes to snacking. Snacks are the perfect way to load your body with nutrients, which is why it pays to be smart about choosing them. Don't know where to start? Dehydrated veggies and freeze dried fruits are life-savers in such situations. Almonds, hazelnuts, and cashews also do the trick. Also, try making hummus a staple.
Load Your Breakfast With Fiber
It's no secret that dietary fiber(4) can provide your body with energy – which is why fiber is a must for campers and hikers alike, especially for breakfast. With that in mind, always make sure to pack fiber-rich foods to start the day on the right foot. One of the tastiest and easiest options out there is to prepare a baggie full of rolled oats, almonds and freeze dried strawberries. You can always sweeten the mix to taste with a little bit of honey. Fiber keeps you fuller longer, curbing your sudden hunger while on the trail. It's a win-win situation.
Think Smorgasbord for Lunch
If we had to describe an explorer's lunch using just one word - convenient. Be sure to bring foods that don't require cooking and can be assembled on the spot. Dehydrated and freeze dried veggies - carrots and corn - can be of great addition since they don’t need to be refrigerated and taste great as is. Just add water for about 15 minutes. To make things a more interesting, pack nut butter and pita bread or wraps for an easy and nutritious meal for lunch.
Stay Hydrated
Staying hydrated should be the #1 priority for everyone spending time out in the sun, but many campers and hikers often neglect to check that part off their to-do list. Unfortunately, they deprive their bodies of much-needed hydration.
Check water sources in advance and ensure the water available can be treated (5). The easiest way to do that is to boil the water until it's free from bacteria and harmful substances. If that's not possible, pack resources. A good rule of thumb is to pack a minimum of two 32-ounce water bottles per person and sip on them regularly throughout the day.
Which are your top tips for eating healthy in the great outdoors? Let us know in the comments below!
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References:
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3709294/
- https://www.gov.uk/government/news/connecting-with-nature-offers-a-new-approach-to-mental-health-care
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5174149/
- https://academic.oup.com/jn/article/130/2/272S/4686350
- https://www.cdc.gov/healthywater/drinking/travel/
5 Often-Neglected Cooking Methods to Keep Nutrients Intact
By now, we know that sauces and spices are not the only ways to make a dish taste phenomenal. How we cook our meals also matters, whether we choose to hit the grill or sizzle those veggies with heart-healthy olive oil. But, what we don't know (or often neglect) is that certain cooking methods tend to strip some of our favorite foods from their nutrients, negating the whole point of eating them.Luckily, there are a lot of ways to get past this issue and still enjoy a delicious meal. From steaming to sautéing, these are five surefire cooking methods to keep nutrients intact and get the most out of your meals, not just on a nutritional level but also taste-wise.
1. Steaming
It's true; steamed foods don't always taste that good. However, research(1) suggests that this cooking method may be a solid way to keep nutrients intact. How come? By creating a water-dominant environment, steaming "traps" the food's moisture, forcing it to cook in its own juices. As a result, nutrients have no way but to remain inside the food throughout the process – most of them, at least. It's as simple as that.
The only issue with steaming is that foods usually taste bland, urging us to instinctively reach for that butter or salt. However, if you want to avoid adding unnecessary calories to the mix, make sure you season the foods beforehand, whether that's a few drops of lemon juice or a pinch of salt.
2. Roasting
Oven-roasted meat is probably no news to you. However, your roasting potential doesn't end there. Veggies are now in on the action and have slowly become the latest obsession among health-conscious eaters. But, did you know that besides making vegetables taste that much better, this cooking method is also a great way to retain most of your meals' nutrients?
Experts(2) report that roasting helps retain up to 75% of B vitamins in root and leafy green vegetables. So, next time you are thinking of scalding your beets or yams, cut them up and toss them in the oven. It's totally worth it!
PS: Some nutritionists claim that roasted foods inevitably increase the production of oxidative AGEs(3) (Advanced Glycation End-products) throughout your body. Note, though, that the human body produces more AGEs on its own than it could ever receive through foods. So, at the end of the day, you have nothing to worry about.
3. Sautéing (with Olive Oil)
Touché: Sautéing doesn't sound like the healthiest way to cook food. But, it turns out that this method is not as "bad" as we thought. According to one recent study(4), cooking foods (vegetables, in particular) in a little bit of olive oil increases their antioxidant capacity, turning them into nutritional mega-bombs.
Specifically, the study shows that the foods cooked in olive oil ended up containing more phenols than when they were raw. Of course, that doesn't mean that you should soak your veggies in olive oil every time you cook. In this case, a little goes a long way.
4. Boiling
For many, boiling is the go-to cooking method, especially when the time is scarce. But, as innocent as it seems, this approach usually breaks down a large number of nutrients, with vegetables being the most susceptible food group.
That occurs because high temperatures cause the nutrients to loosen their bonds, dissolve and become one with the surrounding environment, a.k.a. boiling water. So, when you are done cooking your food and get rid of the water, you basically dispose of a large percentage of those nutrients.
But, if that's the case, why is boiling one of the best ways to keep nutrients intact? Here's the deal. While this method is a big no-no for water-soluble vitamins and minerals, it increases the bioavailability of nutrients such as lycopene(5) and beta-carotene. The bottom line? Your boiling streak should be limited to carrots(6) and tomatoes.
5. Microwaving
That may come as a total surprise to you, but according to experts(7), microwaving your food may be the easiest way to keep nutrients intact, especially when it comes to veggies. You see, water-soluble nutrients such as vitamin C (present in broccoli, cauliflower, bell peppers, etc.) break down in no time when exposed to heat.
Unlike other cooking methods, microwaving is capable of prepping your food in a short amount of time and at low temps. That means that the nutrients don't have enough time to dissolve, so the majority of them remains intact.
On top of that, microwaving is by nature against the use of added liquids such as oils. So, you are kind of "forced" to consume fewer fats which takes you one step closer to your healthy eating goals. Despite all these, always remember to cook your foods in a microwave-safe container.
Also, Keep in Mind...
Chopping
Peeling
The Takeaway
Between steaming, microwaving and roasting, it's obvious that there are a lot of ways to get the most out of your meals. But, never forget that a balanced diet is not a matter of how you cook your food, but rather how many vegetables you include in it on a day-to-day basis. The moral of the story? Keep these cooking methods close, but your veggies (and their nutrients) closer.
References:
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2722699/
- https://www.ncbi.nlm.nih.gov/pubmed/18421876
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3704564/
- https://www.sciencedirect.com/science/article/pii/S0308814615006810
- https://www.ncbi.nlm.nih.gov/pubmed/11192026
- https://pubs.acs.org/doi/abs/10.1021/jf9910178?prevSearch=S.T.+Talcott&searchHistoryKey=
- https://www.health.harvard.edu/staying-healthy/microwave-cooking-and-nutrition
- https://ods.od.nih.gov/pdf/factsheets/VitaminC-Consumer.pdf
8 Reasons Why You Should Adopt Meal Planning in 2018
The world is fast evolving into 24-hour economies. In fact, with our busy lifestyle, making meals at home has become a thing of the past. The long commutes, due to traffic and having to manage both office work and home, can be challenging. Additionally, the presence of convenience stores and fast food restaurants opening up on every corner has made it easy to eat outside. The result is more and more people are making poor food choices. The good news is that this can be reduced by meal planning in advance.Having a plan makes it easy to follow through with your commitment to healthy living, because it removes the need to make a decision. Not to mention, indecisiveness derails your progress by a huge percentage.
Here are eight reasons why you should plan your meals in advance.
Saves you money
When you plan your meals, it is easy to make a grocery shopping list from the plan. Having a shopping plan will prevent you from impulse buying random unhealthy food when you go to the store.1 Who knows: you may get discount prices in some stores by buying in bulk.
It also saves you money that you would have used to order costly last minute takeout.2 In addition, there’s less spoilage of groceries, since you have track of what you have in the house, and wouldn’t buy extra that would go bad in the fridge. There's also less chance to discard pre-planned meals, unlike groceries that may go bad because you forgot about them in the pantry.3
Lastly, having healthy meals also saves the money you would use for hospital visits caused by unhealthy lifestyle.3 Use the savings to treat yourself to a spa treatment or save up for end year vacation.
Saves your priceless time
Your time is precious. It can’t be retrieved. A few decisions, once a week, eliminates the need to make a decision later, and a wrong choice for that matter.3 Having a grocery shopping list saves you time when you go for shopping, instead of going shelf to shelf trying to remember what you don’t have in the house or deciding what to have for dinner.1
Having a weekly or monthly meal plan made up makes it easy to just shop once in a week or two, rather than daily. Furthermore, once you buy the groceries, you can prepare some food in advance that you will just need to warm up and store in the fridge. Imagine making a week’s meal using the same time you would make a single meal.
For instance, freeze-dried berries and fruits make a quick breakfast on the go. Similarly, freeze dried veggies and beans can be prepared quickly after a long day at work. In fact, you would just need to rehydrate the freeze-dried fruits and veggies, and voila! your salad is ready.
Prepare two or three meals during the weekend and have them when you get at home, when you’re tired from work. It helps to split up food into serving portions that would be enough for your family.2 Freeze meatballs, marinated chicken, soups, and reheat them when you need a quick meal.
Helps you to make healthy food choices
If you decide what to eat at the last minute, chances are that you’ll choose to eat out. Buying food gives you power to control your caloric and sodium intakes since your not in control of the ingredients.2 Having a plan puts in mind the right food combinations when you’re not pushed by hunger and tiredness to choose an unhealthy meal. Moreover, when you plan your meals at the beginning of the week, it is easier to have a healthy meal available.
Meal planning eases your burden, especially if you are going to have a busy week ahead. You won’t need to drop into a convenience store to pick a bag of fries or a burger.1 Furthermore, when you shop while hungry, you’ll most probably pick junk food.2 It helps to build your willpower to follow through with what you have set out to do. You can follow your meal plan and stay on track to getting the body you always wanted.3
Better nutrition for you and your family
Home-cooked meals are always nutrient dense and have fewer calories, salt, and fat compared to takeout or ready-made food.1 You’re in control of all the ingredients, including spices. In fact, they also have fewer additives and preservatives. You can even buy organic food that is most nutritious.2 Planning your meals on time helps you to plan for well-balanced meals throughout the week or month. Likewise, you get to choose a variety of foods.1
Again, you cater to your individual nutritional needs. For a hypertensive person, they can take a low sodium diet and a diabetic low glycemic diet. Better food choices will reduce the chance of your craving junk foods like cakes and cookies.2
There’s less chance to have cheat meals
While it is okay to have can cheat meal once in a while, lack of a meal planning compels you have more cheat days. This becomes a habit and can make you gain weight. When you plan your meals, there’s a high chance that you’ll stick to the plan and commit to it.
Reduces the chance to overeat
Good news if you want to lose weight. Having proportioned meals in advance reduces the opportunity to overeat.2 When all you have to do is reach out to the fridge and get your pre-packed meal and heat it up, emotions are thrown out of the window, and you cannot control your choice of food or how much you should eat. You eat what’s in there - no more, no less.3
Reduces stomach issues
Bloating, acidity, and other digestive issues can be caused when you have untimely meals, when you don’t plan in advance. Excessive periods of hunger may result in a lot of acids produced in the stomach. Plan your meals in advance and reduce the chances of getting bloated or having acidity.1
Gives you peace of mind
Imagine not having to wonder what to prepare for dinner. I know that thought plagues your mind throughout the day - from balancing your sanity at work, to rushing to school to pick your kids, to running to the store at midnight just because you realized a crucial ingredient is missing.
You don’t need to wonder what to cook for dinner after a tiring day at work. Save yourself the stress and have a meal plan. After all, you can reuse a week’s meal plan and even use the same grocery list. Just start with a week’s plan or a two; this is enough to have all the variety for you and your family.2
At first, it will seem tedious to sit down and write down what to eat, especially if you’re a person who lives by the one day at a time rule. In light of all the benefits above, take this crucial step, make your meal plan, and forget making food choices based on emotions and convenience. Don't forget to check out our freeze dried fruits and veggies. They'll surely fit into your meal plan and save you time and money.
References
How to Make Resolutions That Will Stick In 2018
It’s that time again when the curtains fall, and a new chance to do better comes wrapped up as a new year. A time when you look back on the past year and identify areas that you want to improve on. A time when we feel that a new year will be a motivation to finally achieve the resolutions that have been prominent on our list every other year. A time when it’s ideal to adopt new habits and make new goals.The majority of us like to make resolutions early in the year. If you’re like me and most of us – being in better shape, healthy eating, and exercise may feature on your list. Or maybe your goals are to lose weight, save more money, be happy, and advance your career. Sadly, only 8% of people are successful in achieving their resolutions.1 If you wish to be in this top crop of people, use these techniques to make resolutions that stick.
One resolution at a time
We possess a limited will power.1 Hence, it is overwhelming to make multiple resolutions work at the same time.2 You will fail if you try to change everything at once. If you want to achieve your goal and stay on track, stick to one thing, make it happen, and then move on to the next.3
Not to mention, you will need commitment and action. Pick just one area to begin with then give yourself a month to make the habit stick.2
Practice the habit every day without fail, paying attention to the little steps of action that will propel you to achieve your bigger goal. It would be impossible to lose weight if you practice the foundations like eating healthy and starting an exercise regimen.1
Start small
Start from somewhere.
You don’t climb an entire mountain in a day. Losing weight is too broad a resolution. Equally, you can't lose all the weight in a month. Set a small and attainable goal for a start. Be specific about how many pounds you want to lose and at what time. Then, start with a manageable figure and work upward.3
Once you can follow through and it becomes a habit, then you can set more significant target. Likewise, you can’t start by going to the gym for two hours every day. It is wise to start with 30 minutes every other day, and then, improve on that daily.1
Set smart goals
You must set specific, measurable, achievable, relevant, and time-bound targets. If you want to lose weight, there are many things that are involved. What exactly does it mean to you to lose weight? Is it weighing fewer pounds or fitting into a particular dress size?
Figure out what exactly you want to do. Say you want to lose ten pounds in a months’ time. Then, find steps that can drive you to achieve that. Plan your meals in advance, pay for a gym membership, and go three times a week.
Have a strong why
Why are you making those resolutions? Why do you want that change? Having a strong why makes it easy to change your habit for the better. “Why” gives you the motivation to stick to your goals even in the face of adversity and challenges. A strong why will keep you going even when you want to quit.
You don’t just need any motivation, but a quality motivation that instigates change within you and propels you to success and greatness. Resolve to change a lousy habit, because you want to improve the quality of your life. Don‘t set resolutions just because your friends are setting resolutions. Don’t set resolutions that people think you should set. Be honest with yourself, and choose what you feel you want to change. That way the motivation will come from within.
Make a monetary incentive
Set a monetary reward for when you achieve your goal. Decide on the value of money you will pay if you don’t go to the gym. You could give the money to a friend, or donate to a charity, or send to a friend who has achieved his/her goal.
The reward, no matter how little, will encourage you to go through with it: a movie, ice cream, or whatever makes you happy.2 Of course, it is easy to be hard on yourself when you don’t achieve your goal than to celebrate when you succeed. Make effort to celebrate when you succeed and pay yourself the reward.3 Apply this tactic to any resolution and see it work.
Expect obstacles and accept failure
Making a habit change is not easy; otherwise, we’d all be who we want to be in a jiffy.
In fact, you may feel like giving up a few days or weeks into the change. Chances are you’ll get distracted. Therefore, you need to on the lookout. List the potential challenges that may hinder you from following through with your plan. Then, come up with solutions to those obstacles.
If you find it difficult to get out of bed and you keep hitting the snooze button, keep it on the other side of the room, so you’re forced to wake up and turn it off. Don’t forget to remove all triggers, like junk foods in your pantry, and replace them with healthier foods, like fruits and vegetables.3
In any event that you lose track, don’t give up altogether. Don't beat yourself up. You don’t just pack up and go. Instead, tell yourself it’s just a bad day at the office, and tomorrow you’ll do better. Dust yourself off and analyze the triggers that caused the setback and learn from them. If you’re going out with friends is the trigger for drinking alcohol, minimize that interaction.2
Have an accountability partner
Share your resolutions with your family and friends. Likewise, you can share on social media to make yourself accountable to your goal.3 Additionally, you can join a group of people who have the same goal as yours for accountability and support. When you share your success and struggle with others, the journey to your dreams seems more accessible and less daunting. You remain inspired, dedicated, and committed, because it’s no longer just about you, but others would be disappointed if you don’t achieve your goal.1
Get out of your comfort zone, and get support from other people with the similar goals.
Track your progress
Keeping a log is vital to making your resolutions stick. Once you have your specific goal and action plan, track your daily progress.2 When you monitor your performance, it becomes more likely that you’ll achieve your goals. Not to mention, the feedback you get encourages you to keep going.
If you set up a financial goal to save a certain amount every day, every time you see the bank balance grow is a tremendous motivating factor. The feeling of the ticking off your list will prompt you to set even bigger goals.1
Summarily, whatever you want, you have all it takes to achieve it. All you need to decide what you want, take action, and don’t stop until you follow through with it.
What do you want to achieve in 2018? Is it financial success? Is it weight loss?
Share with us in the comments!
Happy New Year from Mother Earth Products.
References
9 Science-Backed Ways to Reduce Stress During the Holidays
In theory, the holidays are all about relaxing and finally spending some quality time with the people we love. After all, 'tis the season to be jolly. But, between the long gift shopping lists and the back-to-back visits, we often struggle to make ends meet and end up feeling more stressed than we were, to begin with.However, nothing should ruin an opportunity to eat, drink and have fun with friends and family, especially around the most magical time of the year. That's why we've rounded up the nine most efficient (may we add, science-approved) ways to reduce stress during the holidays.
1. Take Deep Breaths
Are the holiday party duties weighing you down? Then, take a moment to breathe! According to research(1), taking deep breaths lowers cortisol levels in your body, reducing stress and anxiety along the way. Not only that but breathing slowly(2) can also decrease your blood pressure and help you get rid of holiday stress sooner than later.
2. Switch to Tea
Sipping on spiked hot chocolate or wine is part of the holiday fun, no doubt. But, a little too much of the thing can actually do more harm than good. In fact, rather than “calming your nerves,” excessive drinking can significantly lower the brain's resistance to stress(3).
An easy way to avoid this is to switch to tea. Black tea(4), in particular, is reported to reduce post-task stress, while contributing to stress recovery. That means that there's finally an accessible, healthy way to relax after a stressful holiday shopping spree or a last-minute cooking craze.
3. Listen to Seasonal Tunes
Stressing over the holiday menu? Then, turn up the music and let the ideas flow. Experts(5) claim that listening to relaxing music slows down your heart rate and reduces blood pressure and anxiety. That occurs because music triggers various anxiolytic mechanisms(6) in the body, which are usually suppressed in the presence of stressors. So, now you have another reason to crowd your house with those cheery holiday tunes.
4. Light Those Scented Christmas Candles
Even though they're often ignored, certain scents,(7) such as lavender, can work wonders on stress. From sparking pleasant childhood memories to evoking certain emotions, these scents trigger parts of the nervous system which are related to calmness and relaxation. So, next time you're feeling overwhelmed with your holiday to-do list, light a couple of scented candles and let the soothing scents take it from there.
5. Get Moving
OK sure, working out is a surefire way to sculpt a wow-worthy physique. But, it turns out that there's so much more to exercise(8) than we thought. Taking a walk or pounding the pavement for a quick jogging sesh can also help you cope with all the holiday stress. That occurs because physical activity boosts norepinephrine(9) levels, an organic chemical that regulates the brain's response to stress(10). So, it's high time you sweat your way to stress-free holidays.
6. Get A Good Night's Sleep
While nothing says Christmas quite like a festive, late-night party, it may not be the best way to reduce your holiday stress. According to research(11), people who don't get enough sleep tend to be more stressed than those who do. That happens because the brain repairs itself as you sleep. As a result, you interfere with certain parts of the brain and increase stress. Quick power naps(12) are also a great way to tackle holiday stress, since they lower cortisol levels and eliminate stress.
7. Skip That Second Cup of Coffee
It's no secret that coffee (caffeine, in particular) can enhance mood and alertness, but only when consumed in moderation. That said: a daily cup of Joe can help you go the extra mile if you struggle to take care of everything just in time for the holidays. However, if you're already experiencing some sort of uneasiness, you should not go overboard with this brain juice. One cup is enough. Otherwise, uneasiness may turn into severe anxiety or stress.
With that in mind, experts(13) recommend you consume no more than 400mg of caffeine a day, which is the equivalent of a Venti-sized cup of coffee. So, make sure you stick to the recommended dosage to avoid aggravating any pre-existing stress symptoms.
8. DIY Gifts For Your Loved Ones
Based on one recent study(14), engaging in crafts is one of the most efficient ways to reduce stress fuss-free. Not only that, but spending money(15) on your loved ones can boost your happiness, further decreasing your holiday stress. So, rather than letting anxiety take over, why not use it to create thoughtful, personalized gifts for your friends and family? Science says you can!
9. Kiss Stress Away
Your bae is going to love this one. Scientists(16) suggest that kissing can help you ease stress during the holidays. According to the report, locking lips with your significant other triggers the release of several chemicals, such as oxytocin. In their turn, these substances inhibit the activity of stress-causing hormones, including cortisol.
Final Thoughts
When holiday-induced stress knocks on your door, take a minute to think about the bigger picture. Christmas is not about catching up with time but spending time with your loved ones. So, instead of fixating on getting things done, turn your attention to what really matters and embrace the season's festive spirit with these nine easy tricks. They take seconds to apply, but can help you create happy, long-lasting memories.
References:
- https://www.ncbi.nlm.nih.gov/pubmed/20617660
- https://www.ncbi.nlm.nih.gov/pubmed/16765850
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3797525/
- https://www.ncbi.nlm.nih.gov/pubmed/17013636
- https://www.ncbi.nlm.nih.gov/pubmed/11796077
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3734071/
- https://www.ncbi.nlm.nih.gov/pubmed/19571632
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1470658/
- https://www.ncbi.nlm.nih.gov/pubmed/8226467
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3131098/
- https://www.nhlbi.nih.gov/health/health-topics/topics/sdd/why
- https://www.ncbi.nlm.nih.gov/pubmed/18077777
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4668773/
- https://www.ncbi.nlm.nih.gov/pubmed/21448117
- https://www.ncbi.nlm.nih.gov/pubmed/18356530
- http://www.nbcnews.com/id/29187964/ns/health-behavior/t/mwah-kissing-eases-stress-study-finds/#.WiBlQ0pl_IU
How To Prepare For Traveling For The Holidays
This season is a perfect opportunity to spend time with your family. It's also a wonderful opportunity to teach your children selflessness by sharing family dinners and giving gifts. You can also utilize this time to reflect on the good memories of the year and plan for the new year. Are you considering traveling over the holidays, but are stuck on what to do? Where do you start from?Planning a trip can be daunting. It is easy to get overwhelmed with the process, especially if this is your first trip. You need to plan well, so that you don’t arrive at your destination and realize that you forgot something important. Here is a guide on how to make your planning less overwhelming.
Select your destination
Where do you want to go? Knowing where you want to go is the first critical task. A definite goal makes it easier to plan and commit to it.1 Don’t select a destination without proper research. Check out the security and weather conditions first to avoid disappointments and adverse outcomes.2 Also, keep in mind how long you will to be away to determine the total cost of the trip.
Set up a budget
Now that you’ve decided where you want to go and for how many days, nail down to how much money you need for the entire trip. Research the cost of air ticket, accommodation, and trips at the destination. This will help to estimate the total amount you need for the trip.1 Check for travel deals at travel agencies. You may get better deals that come in a package that will save you some dollars.3 Ensure that you have a limit of what you’re willing to spend on the holidays, so that you don’t have to repay debts in January because you strained your budget.1
Prepare your traveling documents
Depending on your destination, you may need a visa. Apply for a visa early enough to avoid any delays.2 It can take about 6 weeks to get a passport. If you already have one, check to see if it’s valid. Your passport needs to be valid at least 6 months after your return date.3 Check the expiration date before you travel, because it can be a lengthy process to get it renewed. Also, get travel insurance to cover you for the trip. In case anything happens, you’ll be sure that the insurance will cover the expenses.3
Yes, you may be healthy at the moment and think that you don’t need travel insurance, but you just never know what may happen. Life is uncertain, plus the insurance is not only for medical protection.4 It also covers when your flight is canceled, if your camera breaks, or if something gets stolen, or if a family member dies and you have to go back home.
Book your flight and accommodation
Planning will ensure that you know the exact dates that you will be at your destination. Book your flight and accommodation in advance to get to get the best packages and airfares. Select early morning flights or late in the day flights because they are less likely to have delays.3
Before you book, check if you can get cheaper deals.1 Use Google flights to find the cheapest flights and compare the desired travel dates.4 Also, some travel agencies offer packages for flight and accommodation. Be on the lookout and shop around booking sites to get as many options as possible before settling on one.3
Book accommodation for the days you’ll be spending at the destination. If you’re staying for a few days, you can book a room for the entire trip. If you’re going to stay there long term, then just book for a few days. Consider taking package deals, which at peak seasons tend to be competitive.2
Take the necessary immunization
Check if you need to take any vaccinations before you travel, depending on your destination.1
Prepare a traveling checklist
Have a checklist of what you need to do before and during the trip. Pay bills before going for the holiday and organize with a neighbor to collect your mail in case you plan on staying for a long time.2 Ensure you have copies of your travel documents in case they get lost.
Packing
Start packing three days before the trip and check off items from your luggage checklist as you add them into the suitcase.3
Flights have rules about the liquids and gels you can carry onboard, so select small containers.3 Choose a suitcase with better quality and the appropriate weight. Check its construction and the style of its wheels.2 Get good backpacks with comfortable straps that protect your laptop and are comfortable to carry in the airport.4 If you have regular medication for a preexisting condition, ensures that you carry enough and even extra, in case you lose some of them or stay for an extra couple of days.
Prepare your activities beforehand
Planning your trip will help you find out what activities you can do. and book reservations for the activities if need be. Check out how much they cost and plan how to pay for them in advance.4
Prepare for the unexpected and every eventuality
Anything can go wrong. You need to know and be aware of any challenges that could occur during your trip and prepare ways to handle them in advance.
- To make payments oversees easy, inform your card companies that you’re traveling so that the payments that you make don't get flagged and your card gets blocked.3 Carry with you several methods of payments and have some local currency and credit and debit cards to cover any unexpected costs.4
- Check the weather of the city or the country you’re visiting. You need to be ready for any extreme weather changes, such as unseasonably cold weather or extremely hot weather.2 Planning accordingly, and always pack an extra change of clothes.
- You may have booked your trip early enough, and all systems were okay; however, life is dynamic and things change quickly. Stay informed and keep up with the current news of your destination to avoid any eventualities, like weather changes or political instability.2
- Leave early enough for the airport, because of traffic jams and security checks, to counter any delays ahead.3
- If you’re connecting within cities, book flights with some time in between to cater to any delays or weather problems.
- Avoid picking peak travel dates, such as the Wednesday that is the eve of Thanksgiving. You can choose to travel on the holiday, since fewer people travel then, to get affordable deals.2
- However, for Christmas and New Year, the peak dates vary depending on the days of the week they fall on. Just select dates that will not be too expensive to travel. If you’re not sure, check for packages that have flexible travel dates that have a good combination for the best deal. 3
- Use a ride service in the airport, such as Uber, taxis, or airport shuttles. Avoid going with your car to avoid paying for parking or inconveniencing a family member to give you a ride to the airport. Uber is a fast and inexpensive option.4
- In case you plan to drive abroad, be aware of the traffic rules before you drive.3
- Fill in the emergency contact details on the passport so that your family members can be contacted in case of emergencies.
- Leave the details of your flight and trip accommodations with a relative or friend so that they can contact you in case of emergency.2
Now that you have all in check, go ahead, and have some fun. Keep in mind the the real meaning of this holiday season, which is to spend time with family and be grateful for what the year has been
Enjoy.
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