The ONE Thing You Should Do this Weekend to Prevent the Most Common Cancers

Do you know someone who has (or had) breast cancer? Or lung cancer?

My guess is you answered yes to one or both of those questions.

According to the National Cancer Institute, lung and breast cancer are the most common in the United States.

Okay . . . this isn’t meant to depress you. So I’m going to turn this discussion around. Over the last few weeks we have covered what you should NOT do in terms of cancer prevention. Now we’re getting to the fun part.

The part where we talk about the FUN (and of course, evidence-based) things you CAN do to prevent cancer.

Because, as you know by now, 5 million cases of cancer can be prevented each year.

So what is the ONE thing you can do this weekend to prevent lung and breast cancer (the most common cancers)?

Physical activity.

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You know, exercise, ejercicio, moving your body. You get it, right?

PHYSICAL ACTIVITY PREVENTS CANCER

It’s true. Physical activity prevents cancer.

How?

Great question.

It is hypothesized that physical activity directly effects levels of various hormones and growth factors in the body. Physical activity also improves your body’s sensitivity to insulin as well as decreasing oxidative stress and inflammatory markers. Furthermore, physical activity indirectly decreases cancer risk by lowering the risk of being obese or overweight.

Bottom line: physical activity both directly and indirectly decreases the risk of breast and lung cancer.

What Counts as Physical Activity?

If thoughts of slaving away on a treadmill are filling you with dread, don’t worry.

Because there are TONS of ways you can get physical activity.

According to the studies showing physical activity reduces cancer risk, any bodily movement that results in increased energy expenditure (above resting) counts.

So if you like treadmills and running, do it! If that’s not your cup of tea, do something else. Go for a hike this weekend. Ride a bike. Take a vigorous walk. Go to a yoga class. Take a spinning, barre, or boot camp class. Dig out your roller blades from the back of the closet. Grab some weights or use your body weight for resistance training. You get the picture. Find something you enjoy, but is also physically challenging, and do it!

And while you’re at it, do it on both weekend days.

OTHER REASONS TO MOVE YOUR BODY

If preventing breast and lung cancer isn’t enough, there are literally hundreds of other reasons to engage in physical activity.

Here are just a few reasons to move your body:

  • Exercise decreases your risk of type 2 diabetes
  • Exercise help keep blood pressure at healthy levels
  • Physical activity is associated with improved mood
  • Physical activity decreases perception of pain

Seriously. It’s hard to argue against exercise.

Even better is physical activity can be free. That’s right —no matter your budget, you can do something.

YOUR TURN

My personal practice is to do something every single day. Some days that means hiking. Other days it’s running, biking, or going to an exercise class.

What do you do? What do you plan to start this weekend? Shoot me a message — I’d love to hear all about it!


In health and happiness,
Skye

A Recipe for a Healthy Thanksgiving

Over the last two weeks, I’ve received dozens of questions about the big holiday on Thursday.

You know. Thanksgiving. The day devoted to family, food, festivities, and football.

For some of us, this sounds like heaven on earth. For others, it can induce some serious stress.

Regardless of the camp you’re in, there are ways to enhance your day to make sure your Thanksgiving is both happy and healthy.

Just follow my five step recipe for Thanksgiving success and you’ll be well on your way!

Step 1: Exercise in the morning

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First things first. Start your Thanksgiving with a sweat. This way you’ll get a shot of stress-relieving and feel-old hormones that will be sure to help you feel fantastic for the rest of the day.

Does this sound too boring to you? Then make it a social event and rally a group to sign up for a Turkey Trot or head to a Thanksgiving themed class. Organize a group hike.

Prefer the solo approach? Hit the gym, walk, bike, jog ... the options are endless.

Just make sure to start your day with a sweat.

Step 2: Have a healthy breakfast

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It can be tempting to fast all day and binge at dinner. However, I NEVER recommend this approach. Why?

If you head into your Thanksgiving meal totally famished, a few things will happen. One, you’ll be a grump. Coupling that with your annoying Uncle could be a recipe for disaster. Two, any alcohol you have will go straight to your head. Which could precipitate awkward conversations about politics with your right or left wing extremist relatives. Three, you are more likely to binge on the first thing you see. Which could be the weird hor d’oeuvres your cousin brought that doesn’t even taste good.

Having a good breakfast doesn’t mean you need to eat a Denny’s grand slam. Instead have a lighter breakfast that will leave you feeling great and that loads you up on nutrients.

Need some inspiration? Try this green smoothie (from this post) or my favorite oatmeal (in this post).

Step 3: Avoid the pre-meal snacks

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Now, this one depends on your personal preferences. If you wait all year for a special artichoke dip or special appetizer, please savor and enjoy each and every bite.

But if you’re just grazing on food mindlessly to kill time until the big meal, skip on the snacks. And if you feel like you must snack on something, have some raw veggies.

Bottomline: Indulge in the foods you love on Thanksgiving and pass on those that aren’t doing it for you.

Step 4: Seriously enjoy your meal.

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I mean this. Thanksgiving comes once a year (unless you’re Canadian-American). So savor and enjoy the holiday.

Appreciate the feast. Breathe in the delicious aromas. Relish in the fluffiness of the mashed potatoes, the complex seasoning on the stuffing, and the heartiness of the gravy. Truly taste the wine and cider.

Consider Thanksgiving a serious holiday for your senses. And enjoy every moment.

Step 5: Lose the guilt

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Really.

There is no reason to feel guilty for enjoying your Thanksgiving meal. If you find yourself feeling guilty for eating your favorite holiday foods, may I offer you a suggestion?

Gently close your eyes and take a few deeps breaths. On your inhalation, breathe in celebration. On your exhalation, breathe out any guilt or anxiety you feel.

Seriously. Give this a try.

And if you need more help on savoring the day and losing the guilt, check out my post here.

Now you have my cooking-free recipe for a happy and healthy Thanksgiving.

I’m wishing you and your loved ones a happy, healthy, and better Thanksgiving.

With gratitude,
Skye

3 Things to Do to With Your Extra Hour to Make You Feel Your Best (+ F R E E Guided Meditation)

Daylight Savings — the one day a year where your wish for more hours in the day comes true — is just around the corner.

While I do not fully understand the rationale for converting to daylight savings time, I fully appreciate the gift of an extra hour.

And as a bonafide hater of time wasting, I’m giving you inspiration on what you can do with your extra time to make you feel your best.


1. Meditate (+ F R E Eguided meditation)

The number one reason folks give me for not meditating? They don’t have time.

Guess what? This weekend you will have a whole 60 minutes extra. And what can you do with 10 of those? Meditate!

You know I am a huge fan of meditation and have previously discussed it’s scientific-basis. If you want to feel more peaceful, relaxed, and centered meditation is for you. Check out this post to learn more.

And to make meditation as simple as possible, this week I’m posting a FREE guided meditation. All you have to do is find a comfortable seat and press play. I’ve got the rest!

I’d love to hear how this works for you, so please drop me a line and let me know.


2. Move

Whatever you enjoy doing — walking, hiking, biking, running, Zumba-ing, yoga-ing — just do it!

Grab a friend or do it by yourself. Just get your blood pumping — it will make you feel (and look) better.

Other benefits include decreased stress, decreased blood pressure, and decreased risk of chronic disease (such as diabetes).


3. Sleep

I’m imaging some fist-pumping from you with this one.

Sleep is an incredibly important determinant of health that is often ignored. Your brain literally needs sleep to perform optimally and to help you feel your best.

I recently attended a training from an expert sleep physician. The bottom line? When it comes to health, sleep is as important (if not MORE) as diet and exercise.

You can expect more sleep info coming your way, but for now take my word for it.


Start your week off right by trying one of these three options. You’re mind and body will thank you.

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Sending you light until next time,

Skye

My 33 Truths About Wellness (And a Special Receipe Treat with Truth #33)

August is a month of celebration in my family. In fact, in a three week span we have six birthdays (including mine). You know what that calls for? Celebration!

I’m a big fan of celebration. Many of us should celebrate more. The small wins, the big wins, and the wins in between.

As part of my celebration, I want to share two precious gifts with you.

The first is a collection of the 33 truths I’ve learned about wellness. Included are my key wellness practices and philosophies.

The second is a special celebration recipe (that is associated with truth #33). I’ll give you a hint . . . perfect and chocolate are both included.

So without further ado, I present:

My 33 Truths About Wellness (And a Special Recipe Treat with Truth #33)

Nourishment

  1. The “calories in/calories out” theory isn’t scientifically sound. This is a common misconception I myth bust with patients. In actuality, our body composition is a result of a much more complicated equilibrium. Our bodies have hormonal responses to what we eat and when we eat it. The facile adage calories in = calories out mindset is not accurate.
  2. There is no one eating slip up that is too bad to overcome. We all make subpar wellness choices at times. The good news is, you can overcome the slip. And you can get started at your very next meal.
  3. Food impacts mood. More and more research supports this truth. When you eat foods that are energizing and nurturing, you feel energized and nurtured. When you eat junk, you feel . . . like junk.
  4. Truly and wholly enjoy what you eat. Eating is one of life’s greatest pleasures, so don’t deny yourself.
  5. Food that supports your wellness can taste amazing. You may need to experiment and test some of your preconceived notions to find things you love. Especially if you are someone that thinks they don’t like vegetables (as an entire food group).
  6. Simple foods are often the best. While a fancy schmancy meal with lots of spices and ingredients can be a fun treat, foods that are easily digested often make you feel the best. When you start with excellent ingredients, you can keep the rest simple and it will still taste delicious.
  7. Cooking can be fun AND easy. And isn’t intimidating. You can be the master of your kitchen and create amazing cuisine. And it doesn’t have to be difficult or time consuming. Nor do you need lots of kitchen equipment. Just a few staples will do.
  8. If done correctly, your diet can provide that vast majority of nutrients your body needs. Vegetables and fruit, in particular, contain vast quantities of valuable nutrients. In many cases, expensive nutritional supplements are not necessary.
  9. Plants should make up the vast majority of your diet. The only two components of diet that consistently support wellness in clinical trials and studies are vegetables and fruit. Make vegetables and fruit the largest part of your diet.
  10. You are what you eat. And you are what you eat eats. The quality of the food you eat is paramount to your wellness. And if you include animal products in your diet, it is crucial to make sure what you are eating had a balanced diet.
  11. Water should be the first and last thing you drink each day. Hydration is important inside and out. Personally, I start and end each day with a big glass or water.
  12. Drink and enjoy tisanes. Tisane is a fancy word for a beverage infusion. While the English take pride in their teas, the French stake their claim on tisanes. One of my favorite tisanes is mint infused water. Water infused with fresh mint leaves does wonders — it’s refreshing and great for your complexion. I aim for 1 liter of mint water each day.
  13. Drink more water than anything else in a day. Even though I enjoy tisanes, tea, and the occasional matcha, I make sure water is my numero uno hydration staple.
  14. Move your body every single day, multiple times. Some days it means interval training or resistance training. Other days it means soccer, yoga, biking, skiing, and/or long walks.
  15. Resistance training is extremely important. Resistance training is an incredibly important foundation of any activity regimen. Especially for women, who need weight bearing activity to prevent osteoporosis.
  16. Resistance training will not make you bulk up. Unless you want it to. Then you can design programs that bulk you up. But if you shy from resistance training because you think it will make you bulky, fear not. You can train in a way that makes you long and lean.
  17. Flexibility is tres important. Yoga is an excellent way to get flexibility and resistance training.
  18. Nothing can negate the impact of sitting all day. You need to move your body throughout the day, everyday. Maybe this means walking to the store instead of driving. Or setting a timer at your desk to get up and move every 45 minutes. Find ways to infuse movement into your life. Ladies, do not let footwear be a barrier to this! There are many stylish shoe options that still allow you to walk and move. My warm weather favorites include: Josef Seibel flats and Joie, Matt Bernson, and Ugg sandals. Cold weather favorites include: Stuart Weitzman 5050 boots and Isabel Marant booties.
  19. Body composition is infinitely more important than weight. Your scale can only tell you so much. What your body is made of is more important than its mass.
  20. Stress = bad. Stress is the new smoking. Seriously, chronic stress can wreck havoc on your life, body, and appearance. And more likely than not, you are the only one that can control your exposure to sources of stress and/or your reaction to stress.
  21. Mindfulness matters. This often overlooked portion of wellness is HUGE. Your mind and body are intimately intertwined. One cannot be well when the other is ailing.
  22. Meditation is one of the best time investments you can make in your wellness. There is a plethora of scientific evidence to support the practice of meditation. Everything from improved sleep, lower blood pressure, to decreased pain. Just do it. If you need some instruction, check out my guide to meditation.
  23. There is always time to meditate. Studies show as little as 10 minutes a day can have huge beneficial positive effects. Again, just do it. My ebook, The ABCs of Wellness, includes a complimentary guided meditation,
  24. Your health is one of your greatest assets. Honor it, harness it, nurture it. You only have one body so respect and treat it well. With your actions, your thoughts, and your motivations. Everyday.
  25. Guilt is garbage. Unless you truly should feel guilty about something, get over it. If you should be guilty, do something about it. Guilt can be a destructive emotion that keeps you from realizing your full potential.
  26. Being kind is the answer 99% of the time. Kindness conquers a lot. It makes you, and those around you, feel better. It doesn’t cost you, so why not?
  27. Forgive. Forgive others. And yourself. Sounds simple, but this single paradigm shift can be a game changer. Don’t let unforgiveness be a block to living your happiest and healthiest life.
  28. Community is necessary. Your support system is beaucoup important to your overall health and happiness. Studies and personal experience attest to the value of community.
  29. Surround yourself with good people. Someone wise once said you are a reflection of your 5 closest friends. Make sure those people embody the qualities you want. For me? It’s high vibration, kind, compassionate, trustworthy, bright, and loving.
  30. Be the type of person you look in the mirror and like. Not physical appearance, silly! A wise friend gave me this advice during a particularly tumultuous personal time. Look into your eyes and make sure you are being the kind of person you like. And if not, make some changes immediately if not sooner.
  31. Love yourself. Not in a cheesy self-help way. In a real way. Speak to yourself the way you speak to someone you love, with kindness and compassion. Feed yourself the way you would feed someone you love, with nourishing and delicious food. Encourage yourself to be your best self, meet your goals, and take big leaps of faith.
  32. Love is infinite. The amount of love you can give is infinite. So love! Love your significant other, family, friends, co-workers, community, pets, acquaintances, strangers. Everything you give out will come back to you amplified.
  33. The pie is not finite. Another wise friend summed this up for me. The universe has more than enough for everyone to have what they need and more. There is enough for us all to succeed. And we should help and support others to reach their goals and achieve their dreams. A rising tide raises all boats.

In the spirit of Wellness Truth #33, I am delighted to share my what my husband calls Perfect Peanut Butter Chocolate Pie. Unfortunately, unlike Tip #33, this pie is finite.

Peanut butter + dark chocolate = deliciousness. Enough said!

This no-bake, sugar-free, gluten-free pie is a decadent dessert that will make your taste buds come alive while keeping your belly happy.

PERFECT PEANUT BUTTER CHOCOLATE PIE (sf, gf, df, vegan)

INGREDIENTS

For the Crust
2/3 cup old fashioned rolled oats, gluten-free
2/3 cup shredded unsweetened coconut
2/3 cup walnuts
4 dates, pitted

For the Filling
1 1/4 cups almond or hemp milk
4 Tbsp natural peanut butter
1 avocado, peeled and pitted
1 tsp vanilla extract
6 Tbsp cocoa powder (my favorites are this Fair Trade version and this raw version)
16 dates, pitted

INSTRUCTIONS

For the Crust

  1. Combine oats, coconut, and walnuts into a high powered blender or food processor. Blend or process until walnuts begin to release oil.

  2. Add dates and pulse until combined.

  3. Transfer contents into a pie dish. Use hands or parchment paper to press contents into a crust on the bottom of the dish.

 In process -- the crust is made and the filing transferred.

In process -- the crust is made and the filing transferred.

For the Filling

  1. Combine all filling ingredients into a high powered blender. Blend until completely smooth. On my Vitamix, I run the ice cream preset and then the smoothie setting. If necessary, add more almond or hemp milk. The consistency should be like pudding.

  2. Transfer contents into pie dish with crust. Spread with a spatula until evenly distributed and smooth on the top.

  3. Cover and chill for an hour or two (if you can wait that long).

 The final product -- Perfect Chocolate Peanut Butter Pie

The final product -- Perfect Chocolate Peanut Butter Pie

Did I miss one of your top wellness truths? Share in the comments section below!

If you make Perfect Peanut Butter Chocolate Pie, take a picture and tag @a.betterway.wellness on Instagram. I'd love to see!

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A Better Way to a Healthy Glow from the Inside Out + Glow Getter Smoothie Recipe

Last week I had the pleasure of visiting my friend (who is a talented esthetician). Our conversations always veer toward wellness and she told me the question most of her clients ask is, “How do I get my skin to glow?”

I was amazed because many of my patients and friends ask me the SAME thing.

Even though her work focuses on esthetics and my work focuses on wellness, we both had the same answer. A healthy glow starts from the INSIDE.

The reality is glowing skin is a sign of wellness. Of good health. And to get it, you need to invest in your wellness and health.

So here are four tips to glow, from the inside to the outside. Be sure to check out Tip 4, which includes my Glow Getter smoothie recipe. And my bonus tip includes my favorite products to help you glow from the outside.

1. Sweat. Every day.

A major component to glowing skin is circulation. Increasing blood flow nourishes skin cells and carries away waste products. It’s like cleaning your skin from the inside out.

The best way to increase your circulation is to sweat. Move your body. Run, walk, bike, hike. You can go to a class or do yoga. Do whatever it is you enjoy that makes you break a sweat.

Another great way to amp up your circulation is by using a sauna. Dry, wet, hot, or infrared. Any will do for this purpose. Plus saunas decrease stress (see Tip 3).

2. Sleep well.

You may be thinking, “Duh. Tell me something I don’t know.”

Except take a moment to evaluate your sleep. How much are you sleeping? What is the quality of your sleep? How do you feel when you wake up in the morning?

If you answered not enough, poor, or tired, you are not sleeping well.

Why does sleep matter? Collagen and hyaluronic acid are two natural skin glowing compounds in your body. Too little quality sleep leads to inflammation, which diminishes your natural collagen and hyaluronic acid.

If you are not sleeping well, try to get better sleep starting tonight. This could be as simple as forgoing your evening Netflix and going to bed an hour earlier. Or doing a bedtime meditation to help you better ease into restful sleep.

3. Stress less.

NEWS FLASH: How you feel inside impacts how you look outside.

In fact, there is an emerging field called psychodermatology that addresses the impact of emotions (including stress) as it relates to the skin.

When you experience stress, your body responds by releasing stress hormones (like cortisol). Cortisol negatively impacts circulation to the skin. And remember from Tip 1, we need circulation to nourish our skin cells and remove waste products.

How do you decrease stress? You either minimize the source of your stress or you minimize your RESPONSE to the stress.

Start with minimizing the source of your stress. Once you’ve minimized the source (or realized you cannot), try to improve your response to stress.

Scientifically proved methods to decrease your stress response include:

  • Exercise (are you seeing a theme here?)
  • Meditation
  • Cognitive behavioral therapy
  • Laughing


4. Support your body with nourishing and glow enhancing foods.

What you nourish your body with plays a crucial role in glowing from the inside out. Foods that make you retain fluid make you dull inside and out (think overly salted and processed foods). Foods full of natural color and nutrients will make you glow (think fruit, vegetables, nuts, and legumes).

Top glow enhancing foods include:

  • Berries (lots of antioxidants and nutrients)
  • Dark, leafy, greens (antioxidants, vitamin K, and iron)
  • Carrots (vitamins A and C)
  • Walnuts (vitamin B)
  • Pomegranates (antioxidants)

Because I want you to glow from the inside out, I am sharing my Glow Getter Smoothie recipe. It includes ALL of the top glow enhancing foods and is perfect for breakfast or a snack. Plus, it’s super easy to make.

Glow Getter Smoothie (gf, sf, vegan)

Serves 2
2 cups fresh spinach
2 cups blueberries, fresh or frozen
2 Golden Delicious apples, cored and sliced
1 banana
1/2 cup carrot juice
1/2 cup unsweetened pomegranate juice
1/2 tsp almond extract
1/4 cup raw walnuts, shelled
1 Tbsp ground flaxseed
1 cup ice

Combine all ingredients in a high powered blender. Blend for at least 60 seconds, perhaps longer depending on your blender. Add water if needed to reach desired consistency.

 

BONUS TIP: Self care to enhance your natural glow.

Once you get your glow from the inside (sweat, sleep, stress less, and supportive foods), you can enhance your glow with some tricks from the outside.

My favorite product for skin hydration is squalane oil (derived from olives). It is natural, simple, inexpensive, and feels heavenly on your skin. A true hydrator that leaves your skin immediately glowing (and not in a gross way). My favorite is from Indie Lee and I use it every day. I was first introduced to this gem from the lovely gals at Credo in San Francisco. 

A little strategically applied highlighter can also help enhance your glow. Be sure to use a natural highlighter that will support your health. So many highlighters being sold are full of harmful ingredients that can leave your skin congested and inflamed.

My absolute favorite highlighter is from Danish makeup artist Kirsten Kjaer Weis. Her highlighter (aptly named Radiance) is made from natural and skin soothing ingredients. A little popped on your cheek and brow bones leaves you with the perfect glow. I always stock up on Kjaer Weis from Citrine Natural Beauty Bar.

So there you have it. A better way to glow from the inside and out.

What are your tips to glowing from the inside out? Feel welcome to share in the comments section.

Sending you light until next time.

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Traveling Well Part II: 5 Ways to Feel Amazing Once You've Reached Your Destination

I have a confession. I used to feel anxious about traveling. Don’t get me wrong; I adore experiencing different cultures and making new friends.

What made me anxious was feeling like travel derailed my wellness progress. Like it set me backward, upset my belly, caused me to breakout, and made me gain a few unwanted pounds. Travel left me with mixed emotions — excitement for new adventures and remorse for feeling “unhealthy.”

After incorporating all I’ve learned about wellness into my life, I no longer feel apprehension about travel. I love it. Because I’ve found a better way to travel. A way that reinforces my wellness, keeps my belly happy, calms my body, and leaves me lighter and brighter.

Today is part II of Traveling Well (check out Part I here) and I’m sharing my secrets to feel fantastic once you’ve reached your travel destination.

1. Be a Breakfast Genius.

This means being smart about what you choose to nourish yourself with. Breakfast sets your tone for the day. If you have a greasy and heavy breakfast, you’re going to feel greasy and heavy the rest of the day. If you eat something supportive and energizing, you will feel supported and energized throughout the day.

WARNING: to be a breakfast genius you need to be prepared. Know what makes you feel great in the morning, and find a way to make sure you get it. This requires preplanning.

Green smoothies, to me, are the greatest breakfast — nutrient dense, easily digested, and filling. How do I make sure I get green smoothies when I travel? If traveling by car and I have access to a refrigerator, I pack a few homemade smoothies stored in Mason jars for the trip. If not, I google “smoothies” and my destination. Most times, I can find somewhere within walking distance that serves smoothies.

If you can’t find a smoothie joint or are already committed to other eating establishments, you can get creative. Most restaurants have whole grain toast (and often gluten free) and avocados. Ask for whole grain toast with avocado! It’s delicious, nutritious, and satisfying.

2. Green Up.

Back in my dark ages, I used to just order an entree (sans salad) when eating out during travel. I used to think a salad wouldn’t fill me up and felt guilty spending an extra few bucks on greens. I’ve since learned my lesson.

Eating vegetables makes you feel better. They are full of vitamins and minerals that energize you and fiber that fills you up and helps keep your digestive system regular. They are a travel win-win.

Try ordering fresh vegetables with every meal. Or better yet, replace one of your meals with a larger salad. Trust me, your belly with thank you. It’s like suiting up, but with vegetables.

3. Move It.

As mentioned in last week’s bonus, moving your body and exercising will make you feel better. Period. So find a way to do it wherever you are.

This may mean packing special shoes and clothes or borrowing them. Some hotels make this easy by allowing you to borrow exercise clothes and shoes. Westin hotels partnered with New Balance and for $5 you can have clothes and shoes delivered to your room in 15 minutes or less.

Do whatever movement suits you best. If you like gyms, find one to use. Are classes your thing? You can easily find a studio and buy a single class pass (try the Zenrez app for last minute class deals in Los Angeles, Pittsburgh, and the Bay Area). Personally, I like to walk, bike, and run when I travel. I find it an excellent way to see the sights and often find some great hole in the wall places to check out in the process.

4. Be Mindful.

My mindfulness practice comes with me wherever I go. Just because I’m away from home does not mean I forgo one of my wellness foundations: meditation. The beauty of meditation is you can practically do it anywhere.

On a plane, train, or automobile (just not while you are actually driving). In a tent, hotel room, or airbnb. On the beach, mountain top, or valley. It doesn’t matter.

Wherever and whenever, you can seat yourself comfortably, close your eyes, and breathe.

5. Dress for Success.

This means traveling with clothing that makes you feel your best. Clothes that are comfortable, but don’t limit your activities.

This means different things for different people. For me this usually means:

  • Packing pajamas I love. Ones that are soft, warm, but still cute.
  • Bringing one pair of athletic shoes that I can walk, run, or bike in. My favorites right now are Brooks.
  • Toting athletic clothes that are comfortable and stylish (that can take me from running to casual breakfasts and coffee shops). Zella leggings are my holy grail (and go on sale soon during the Nordstrom Anniversary sale). Other brands I love are Patagonia, Saucony, Brooks, and Lululemon.
  • Taking my trusty Oakley sunglasses that look great when I am glammed up, but function when I’m running or biking.
  • Wearing fashionable, yet comfortable shoes (I don’t want sore feet to keep me from exploring by foot). For sandals I go for Uggs and Sperry. Chloe and Josef Seibel flats are versatile and functional. Isabel Marant booties are my obsession (I can’t believe shoes with a heel can actually be this comfortable for walking all day). During winter, my Stuart Weitzman 50/50 boots go everywhere I do.
  • Slipping into a great pair of skinny jeans. I’ve tried them all and Rag and Bone are my winners.
  •  Bringing a flowing dress that compliments my shoe choices.


There you have it! A better way to travel. Follow these tips and you will feel fantastic when you travel.

Do you have any healthy travel tips to add? If so, please share!

Sending you light until next time.

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Traveling Well: 5 Ways to be Healthy While Traveling by Plane

Two weeks ago I was on a plane to Seattle en route to a speaking engagement. In the past, flying left me tired, puffy, and feeling less than well. That day, I realized I was on my seventeenth flight of 2016 and that I had finally figured out the secrets to traveling that kept me feeling and looking my best. A better way to travel, really.

With the official start of summer approaching, you may be departing for a well deserved vacation or two. I’m excited for you and because I want you to have happy and healthy trips, I am sharing my top tips for staying healthy while traveling.

This week I will focus on travel by air (something this airline MVP member has plenty of experience with). Airports and airplanes can be wellness vampires leaving you feeling tired, bloated, and irritated. That’s not how I want my vacations to start. I want to feel rested, relaxed, and ready for fun. So fret not! Follow these simple tips to stay healthy while traveling by plane.

Buckle your safety belts, make sure your tray is in the upright and locked position, and get ready to travel in A Better Way Wellness Style.


1. BYOB (Bring Your Own Bottle for Water)

Whether you are traveling by foot, car, or plane, you will feel your best when you are appropriately hydrated. What’s the easiest way to stay hydrated?

Bring your own water bottle.

Did you know you can bring empty water bottles through airport security? This is my personal practice because I love my water, but don’t love drinking it out of expensive plastic bottles sold at airport shops for outrageous prices. In fact, many airports now have filtered water bottle filling stations (SFO, SEA, SLC, GEG, JFK, and LAX, to name a few). So you can take care of yourself, your wallet, and the environment. This is a win-win-win.

My favorite water bottles are made of glass. One reason is I’m not keen on plastics leaching into my water. Another is everything just tastes better out of glass. Trust me.

Right now I’m loving my 1-liter bkr bottle. bkr bottles are my go to — glass, protected with silicon, durable, and cute. Bonus: these bottles are dishwasher safe.

2. Pack Your Own Meals

When I travel, I want to feel rested and ready for action when I arrive at my destination. Airport and airplane food is notoriously subpar, expensive, over salted, and makes you feel blah. The fix?

Pack your own meals for the plane! You can bring food through security, just like an empty water bottle. Insider tip: make sure your food is not considered a liquid (such as soup, yogurt, or a smoothie). Liquids will get confiscated through security. Salads, wraps, and even leftovers can be taken through security without a problem.

For my last trip, I packed red pepper, arugula, and mushroom pitas. They tasted amazing, left me feeling great, and may have been the cause of more than one jealous stare.

3. Stash Some Sanitizer

Let’s be real here. Do you know how often airplane seats and trays are cleaned? Neither do I. But my guess is not often because when I wipe my tray down, my white wipes always turn brown. Yuck!

Keep yourself healthy and clean by stashing some hand sanitizer. My current favorite spray is Dr. Bronner’s lavender. If you, like me, are concerned with too many liquids at security, try the EO wipes.

To keep yourself healthy, sanitize your tray and seat belt as soon as you board. Then clean your hands before you eat or drink.

4. Say “No, thank you” to Salty Snack Foods

Have you ever had a free airplane snack that was so delicious you couldn’t stop thinking about it? I didn’t think so.

Most of the complimentary foods are barely palatable, at best, and include more questionable ingredients than a Twinkie. These snacks are often chock full of preservatives and salt, which will leave you dehydrated and puffy. That’s the opposite of how I want to feel when I land.

Instead of the pretzels/snack mix/weird cookies, just say no thanks. If you have it in front of you, the chances are you will open the little packet and nibble. Plus, since you brought your own food, you won’t need the free snacks to fill you up.  

5. Meditate in the Sky

As soon as I board a plane, I stash my bag, sanitize my space, and put in my Bose noise cancelling headphones (the greatest Christmas gift from my husband). Next, I close my eyes and do some deep breathing and meditation.

Mindfulness is an incredibly important part of wellness and can be done anywhere (even at 10,000 feet). Air travel can be stressful and anxiety provoking. I find that simple meditation — merely counting my breaths in and out — can make me feel relaxed in the moment and better when I land.


BONUS TIP: Take the Stairs and Avoid Moving Walkways

Moving your body and exercising will make you feel better. Period. So do it even while traveling by air.

While I LOVE that the San Francisco airport has yoga and mediation rooms (which I highly recommend), that trend has not swept the nation. Instead, move your body. Take the stairs. Avoid moving walkways. Instead of sitting in the boarding area, go for a stroll. It’s amazing how many steps you can actually accumulate while traveling.

I find walking and moving while traveling is much easier when I wear comfortable shoes. This doesn’t mean you need to wear athletic shoes (but if you want to, more power to you). There are many stylish and comfortable options. My favorites? Josef Siebel and Isabel Marant (the Dicker boots are amazing).

There you have it! A better way to travel by plane. I challenge you to try all five tips (plus the bonus) on your next trip.

Do you have any healthy travel tips to add? If so, please share!

Sending you light until next time.

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