Healthy RV Living

Black licorice? Trick or treat? Eating too much could land you in the hospital

2011-10-26T06:51:00.000-07:00

October 26, 2011 -- As it turns out, you really can overdose on candy — or, more precisely, black licorice.

Days before the biggest candy eating holiday of the year, the Food and Drug Administration (FDA) is encouraging moderation if you enjoy snacking on the old fashioned favorite.

So, if you’re getting your stash ready for Halloween, here’s some advice from FDA:

If you’re 40 or older, eating two ounces of black licorice a day for at least two weeks could land you in the hospital with an irregular heart rhythm or arrhythmia.

FDA experts say black licorice contains the compound glycyrrhizin, which is the sweetening compound derived from licorice root. Glycyrrhizin can cause potassium levels in the body to fall. When that happens, some people experience abnormal heart rhythms, as well as high blood pressure, edema (swelling), lethargy, and congestive heart failure.

FDA’s Linda Katz, M.D., says last year the agency received a report of a black licorice aficionado who had a problem after eating the candy. And several medical journals have linked black licorice to health problems in people over 40, some of whom had a history of heart disease and/or high blood pressure.

Katz says potassium levels are usually restored with no permanent health problems when consumption of black licorice stops.

Licorice, or liquorice, is a low-growing shrub mostly grown for commercial use in Greece, Turkey, and Asia. The National Institutes of Health (NIH) says the plant’s root has a long history of use as a folk or traditional remedy in both Eastern and Western medicine. It has been used as a treatment for heartburn, stomach ulcers, bronchitis, sore throat, cough and some infections caused by viruses, such as hepatitis; however, NIH says there are insufficient data available to determine if licorice is effective in treating any medical condition.

Licorice is also used as a flavoring in food. Many “licorice” or “licorice flavor” products manufactured in the United States do not contain any licorice. Instead, they contain anise oil, which has the same smell and taste. Licorice root that is sold as a dietary supplement can be found with the glycyrrhizin removed, resulting in a product known as deglycyrrhizinated licorice, or DGL, NIH says.

If you have a fondness for black licorice, FDA is offering this advice:

--No matter what your age, don’t eat large amounts of black licorice at one time.

--If you have been eating a lot of black licorice and have an irregular heart rhythm or muscle weakness, stop eating it immediately and contact your healthcare provider.

--Black licorice can interact with some medications, herbs and dietary supplements. Consult a health care professional if you have questions about possible interactions with a drug or supplement you take.

If you’ve experienced any problems after eating licorice, contact the FDA consumer complaint coordinator in your area.

No "magic" in Magic Coffee

2010-06-28T09:21:00.000-07:00

Consumers should not use an instant coffee being sold online as a dietary supplement for sexual enhancement, warns the Food and Drug Administration (FDA). The product, Magic Power Coffee, contains a potentially dangerous ingredient. The product is sold in a two-serving box as well as in a carton that contains six two-serving boxes.

FDA’s lab analysis determined that Magic Power Coffee contains a chemical similar to the active ingredient in the prescription drug Viagra to treat erectile dysfunction. The chemical may interact with prescription drugs known as nitrates, including nitroglycerin, and cause dangerously low blood pressure.

Although Magic Power Coffee is labeled as an “all natural dietary supplement,” it can cause serious harm. Sexual enhancement products that claim to work as well as prescription products are likely to expose consumers to unpredictable risks and the potential for injury or even death.

Advice for Consumers
* Stop using Magic Power Coffee immediately.
* If you have experienced any bad side effects from Magic Power Coffee or any sexual enhancement products, talk to a health care professional.

Watch out RVers, you could end up with 'Lizard Feet!'

2010-04-15T18:37:00.000-07:00

RVer and newspaper reporter Judy Jackson, writing in the Edmonton Journal, reported a visit to a pedicurist to treat her ailing, unattractive feet. But one look at them and the pedicurist proclaimed "There are not feet. They are moccasins!"

Jackson's own description was "lizard feet." She wrote: "Getting lizard feet is a common problem for RVers. You're in relaxed mode, wearing flip flops, feet are exposed, getting dusty, dirty and dry, getting wet, drying, getting wet again, losing natural moisturizing oils. You're hiking, walking, standing, putting a lot of wear and tear on those feet."

So what exactly are these lizard feet? "Dry, cracked and possibly bleeding, calluses, blisters," she wrote. "More serious problems. . . can occur if you don't take proper care of your feet when you are on your RVing adventure."

So how does a person avoid developing these ugly and potentially troublesome feet? "Moisturizing is the secret to keeping lizard feet at bay. Constant deep moisturizing, all the time and everywhere," said Jackson.

Think you don't need sunblock in winter?

2010-02-03T07:00:00.000-08:00

No matter whether you are in a snowy, rainy, or dry clime, the dangers of sun rays remains throughout the winter. During winter the intensity of UVB (ultraviolet B) rays diminishes, but the UVA (ultraviolet A) intensity remains the same.

UVA rays are 30-50 times more prevalent than UVB, and although they don't cause as many sunburns, they penetrate deeper into the skin, laying the foundation for skin cancer and making them a serious carcinogen.

In recent years, scientists have discovered that the UVA rays are a lot more dangerous than previously thought. Protecting yourself against the damage of both UVA and UVB rays is a year round matter. Cloud cover does not protect you from the UVA rays. You may not see the sun all day, but about 80 percent of both rays shine right through the clouds.

Glass doesn't offer much protection either, so use your sun block, and protective coverings--hats, sunglasses, etc. Use a sunscreen with an SPF of at least 30, and look for avobenzone, oxybenzone, mexoryl, zinc oxide or titanium dioxide on the ingredient label.

Apply at least 20 minutes before exposure and reapply every 2 hours. Enjoy your outdoor activities, but take precautions to protect your skin, whether or not you can see the sun.

Turn off the TV (gasp)

2010-01-31T06:30:00.000-08:00

I'm not sure about the average RV'er, but I read that the average American watches five hours of TV a day. That seems like a lot, especially when I hear the excuse that people don't exercise because "they don't have time."

A recent study, which will not surprise many, tracked obese and overweight individuals for six weeks. The study had part of the group cut their TV viewing time in half, the rest continued on as before.

Guess what? the reduced TV watching time group didn't cut calorie consumption, nor did their sleep patterns change, but what did happen was that they did get more activity throughout their day, chalking up an extra 120 calories a day involved in exercise, play, sport, or chore activity.

This may not sound like a lot, but it is the little things that add up. Why not try your own experiment, cut your typical TV watching time in half. I'll bet you'll find lots of fun activities to do, the things you had in mind when you chose the RV lifestyle--hiking, hobbies and crafts, bicycling, fishing, golf, sports, frisbee golf, trekking--who knows what you will decide to do with the 2-3 extra hours you have a day. I'll bet you can think of lots of things. And let me know how it works out for you.

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New health study on extended sitting

2010-01-26T13:44:00.000-08:00

Here is the newest health warning: Sitting is hazardous to your health.

This is particularly relevant for those of us who live in an RV and spend a good deal of time seated, whether driving, riding, or enjoying the fellowship of others in our campsite. Scientists are warning that sitting for prolonged periods, even if you are engaged in exercise regularly, presents a health hazard.

It is all about the total time spent on the backside, it makes no difference whether you are behind the wheel, riding and enjoying scenery, watching your TV, or sitting playing cards. The people who spend most of their days sitting suffer from obesity, heart and circulatory problems, diabetes and high blood pressure in much higher numbers than those who are moving around throughout the day.

Guidelines have been established for the minimum amount of time we need to spend exercising or moving at a moderate activity level, but as of yet, there are no standards for how much sitting is too much. Sources say that after four hours of sitting, the body hormone system sends out signals which the body interprets as an order to alter metabolism and fat storage processes.

Even for people who exercise, spending long stretches of time sitting at a desk is still harmful. Americans spend more than half their day sitting--and RVers are prone to spend even more time sitting. Take it seriously to try to change your patterns to include activity sessions throughout the day.

Drink lots of water, then when you get up to go the bathroom, move around for five minutes or even more. On long drives between campgrounds, force yourself to stop at rest stops to look around, take a short walk, stretch your legs, get your blood circulating, or as my father used to say, "Stir your stumps." You will be discouraging obesity and encouraging good health--and you will feel better too.

Improve your quality of life with strength training

2010-01-24T08:27:00.000-08:00

Think strength training is just for muscle heads and young, near-perfect bodies? Think you are past the age for strength training? Think again.

Strength training is the best way to combat the loss of muscle, bone density, and strength that diminishes with aging. No matter what your age or level of fitness, you should regularly be practicing a strength and resistance routine two or three times a week.

You don't need to carry around a whole collection of huge machines or equipment, or restrict yourseslf to working out in a gym. Your own body and some light weights, or rubber tubing that functions as a resistance band can get the job done--and it does not require you to clear out any of your storage cupboards.

There are several very good reasons to begin--and continue--a regular strength training program.

Strength training improves your ability to do everyday activities. If you stay strong through a resistance program, carrying groceries, laundry, or golf clubs is easier. You will find stairs not so troublesome, and getting up and around surprisingly less difficult.
Strength training improves your balance and stability. Having stronger muscles improves your ability to balance and move with agility, improving your ease of daily living and reducing the risk of falls or accidents.
Strength training combats the aging process, which results in the typical adult losing 5-7 pound of muscle every decade after age 20. Not only will your resistance workouts reduce the loss, it will rebuild some of your current loss.
Strength training is a famous fighter of osteoporosis. Not only do your muscles decrease with age, the bones become more brittle and fragile due to inactivity and aging. Your weights workout will increase bone density and may even reverse the loss you have already experienced.
Strength training reduces high blood pressure. Along with cardiovascular exercise, strength training improves the heart's strength, capacity, and efffeciency, reducing blood pressure.
Strength training increases calorie burn. Not only do you burn calories during your workout, the muscle mass that you build increases the body's metabolic rate, which results in the body burning more calories throughout the day during everyday activities. It is a great way to accomplish weight loss, allowing you to relax your food restrictions a little, because your body needs more fuel to fire those beautiful muscles.
Strength training reduces low back pain. Increasing the strength of the muscles of the lower back and supporting muscles of the whole core helps to avoid low back pain and correct the imbalance or lack of muscle strength that create low back pain.

Strength training can literally help you turn back the clock and have a body that is similar to one years younger, adding to your energy, your vim and vigor, and your attitude towards activity all day long. No matter what your calendar age, you have lots to gain from strength training on a regular basis. If you have any doubts, consult with your doctor, but by all means get started to reap the benefits now.

Save Money, Stay Healthy

2010-01-19T08:36:00.000-08:00

As we start the new year, and decade, resolutions are being made to both improve health, and to stick to our budget. Our goals are to improve our overall health, and to save money for the gas tank and campground fees. Here are some suggestions to accomplish them both at the same time.

Exercise regularly
Not only will you earn yourself an average of 14 extra years of happy traveling, it will save you at least five sick days a year, with the ensuing medical expenses.

Stop smoking
When you do, your medical expenses will cost forty percent less each year. In ten years you will have saved an average of $13,000 on health care.

Cook healthy meals in your own galley
Studies show that those who do lose weight, and save money to use for better things, like side excursions, a stay at a luxury campground, or a new GPS for traveling efficiency. In ten years of enjoying your own healthy meals, you'll save $10, 000 in restaurant bills.

Cut your alcohol intake
Go from two glasses of wine a day to one to protect yourself from heart disease and save more than 36,500 calories a year. In 10 years you will have saved $4,370.

Strength train
Weight train two times a week and keep your cardio up to three times a week to keep your waistline under control. If you keep your same size waist, you can wear your favorite jeans for years. The average American woman adds almost an inch to her waist every year. Hold the line and in 10 years you will save $12,000--the amount that typically would be spent on buying larger sized clothes.

Walk
Step outside and go for a 30 minute walk. Studies show that regular exercise, especially exercise done in the outdoors is as effective as depression medications. Not only will you feel better but in ten years you'll save $1,095 dollars for each year you do not need to buy Zoloft.

Eat right
Fill up on fruits, whole grains, and lean protein to maintain a healthy weight. Save the money and ill health you would otherwise get from a constant weight gain, and reap the benefits of cost free nutrition.

I'm sure you can find other ways to combine improving health, trimming the budget, and starting this New Year on a positive note.

The incredible shrinking RVer

2010-01-17T15:59:00.002-08:00

Yet another event that slowly creeps up on us as we age, our height decreases. Is this true, or is it just that your rig, along with your clothes are getting taller? An article published by NewYork-Presbyterian Hospital/Weill Cornell Medical Center, confirms that not only do we lose height with years, but we actually grow and shrink on a daily basis, not due to eating the magic mushroom, or drinking the potion as Alice did, but due to degeneration caused by age.

During the day, our spinal discs, the shock absorbers for our backs, are compressed. Gravity presses down and compacts the jelly like substance decreasing the size of each of the 23 individual shock absorbers of your spine. The disks are composed of about 80 percent water, so as the day wears on the intevertebral disks become compressed and fluid is squeezed out, reducing their size. At night, when we are flat, and the body at rest, the disks re-absorb fluid, like a sponge left out in water.

As we get older, degenerative processes interfere with reabsorption. The soaking up of fluids becomes less functional, causing circulation in the spine to decrease, and the disks stiffen. This leaves the bones without their cushioning agent, so they collapse, compacting closer together, and causing discomfort, as well as loss of height.

What can we do to keep from becoming the incredible shrinking folks? Keep the circulation to the disks working at peak capacity--stay active, walk frequently around the campground, eat a balanced healthy diet, avoid smoking, obesity, and a sedentary lifestyle, all of which put additional stress on the spinal column.

Slow down

2010-01-15T12:40:00.000-08:00

To stay healthy and beat the threat of stress related illness, slow your life down and take time to enjoy the view. Avoid running around like a squirrel in panic mode gathering nuts for the winter.

Life is meant to be enjoyed. If you’re going over the speed limit--whether in your rig or while doing chores--you will miss out on so much.

At least once a day set yourself a goal of:

Slowing down
Looking around
Taking some deep breaths.

What is this Wii Fit, and does it work?

2010-01-12T16:10:00.000-08:00

This year one of the hottest holiday gift items was Wii Fit, and if you don’t have one for your motorhome or fifthwheel, you may be wondering what the excitement is all about.

Wii Fit is a video game which uses a balance board and programmable games that have you or the whole family playing virtual sports or doing exercises that are graded and rated. The game comes with aerobics, yoga, and muscle strengthening programs which give you feedback and ratings so you can work to increase your score while you improve your fitness or sports skills.

For motorhomers or fifth-wheelers it can be a fun alternative to a gym. Some of you have mentioned that you are using various aspects of the game in your rig and enjoying the challenge as you improve fitness.

A study of Wii Fit games stated that the game may increase adult’s energy expenditure as much as moderately intense exercise. At least a third of the game’s virtual physical activities require players to expend 3.0 M.E.T’s, which is considered moderate intensity exercise.

The Wii Fit includes yoga, resistance, and strength training, balance, and aerobic exercises with more than forty different activities. If the game is used regularly and for a sufficient amount of time, experts state that Wii Fit and similar games will help improve fitness and lose weight.

Anything that gets people to move more than they have in the past is positive, but if people are trying to replace physical activity that demands more movement with Wii, then that will be negative.

It is difficult to replicate the intensity of real-life physical movement in a small indoor environment, although dance video games can be effective at demanding movements that require calories to be burned.

The bottom line, then, with Wii, is that if you are replacing current exercise forms, such as walking, biking, weight training, or exercises classes you may be disappointed if you switch to Wii. But if you are not currently involved in regular exercises Wii will help you to get up off the couch and get going.

Wisdom From the Past

2010-01-11T14:47:00.000-08:00

Resolve to eat healthier in the new year

2010-01-10T10:07:00.000-08:00

One of the best resolutions you can make this year is to improve your eating habits. Whether you are traveling, or have found a winter snowbird roost, these foods can be found in your nearby supermarket, or in some areas, a fruit stand or farmers market--where they will be much better since they are fresher.

If these are not part of your regular pantry and refrigerator supplies, add on a few and experiment with them, gradually improving your nutrition and learning to enjoy healthier food choices.

Veggies

Broccoli

Spinach
Kale
Red tomatoes
Yellow tomatoes
Beets
Carrots
Cauliflower
Asparagus

Green beans
Onions

Radishes
Okra

Fruits
Kiwi
Papaya
Oranges
Blackberries
Blueberries
Strawberries

Raspberries
Apples

Pears
Bananas
Watermelon
Mangos

Peaches
Figs

Plums

Beverages
Water
Milk, 1% or skim
Orange Juice
Cranberry juice
Club soda
Seltzer
Tea (green, black, or white)

Meat/Protein

Chicken, white meat, skinless
Fish, such as wild salmon and shrimp
Whole eggs and egg whites

Dairy
Cottage cheese (nonfat or low-fat)
Yogurt (nonfat or low-fat with active cultures)
Cheese (nonfat or low-fat, no more than 3 grams of fat per ounce)

Herbs, Spices, and Seasonings
Garlic

Oregano
Curry
Cinnamon
Dill
Rosemary
Ginger

Other
Whole-grain breads
Whole-grain pastas
Nut butters (almond, peanut, pistachio)
Oatmeal
Olive oil
Canola oil
Unsalted nuts, such as almonds and walnuts

Nonfat popcorn

B-r-r-r: Cold weather exercising tips

2010-01-07T12:00:00.000-08:00

I don’t know if you’ve noticed, but the weather is decidedly cooler, even if you’re not in the East Coast where the snow is piling up. This may mean that you find it more difficult to get outside to exercise. No matter where you are traveling or snowbirding for the winter, cold weather is no fun, but you can take steps to make it a little easier. Getting out into the fresh air, even for a short while, is rejuvenating and beneficial.

If you really find the cold weather is too harsh, divide your workout into segments and limit the amount of time you are out in the elements. Start with a nice long warmup. In the warm weather you can get away with a quick warmup, but when its cold outside, you’ll need longer to get the muscles warmer and get the blood flowing.

Instead of stretches, use a dynamic form of warmup, marching in place, reaching overhead, step touches, arm swings, etc. Begin the workout inside where you are nice and warm, then when you feel ready, step outside to continue. If it’s really cold outside, do most of your workout inside your rig, use a DVD or high-stepping, walking in place moves. Finish up with a brisk sprint or jog-walk outside to really get your pulse up and burn some calories.

Dressing appropriately can make the difference between an invigorating workout and suffering--probably not in silence. Your clothes can indeed make the man or woman. Start with a base layer, one that breathes and keeps your body heat in. Wear a fleece layer over it, and a rain or wind jacket to protect you from the elements.

Layering is the best way to go, you can remove layers if you get too hot, or unzip to let in some air. Always wear gloves and a hat, one that covers your ears if it is really cold. Heat drains from the extremities making them suffer from cold and making the rest of your body feel colder.

So with a proper warm up you’re ready to venture out. Enjoy yourself and the benefits you get from the natural environment. Be proud of your accomplishment and of starting the new year out right with regular exercise.

Exercise your brain: Learn something new every day

2010-01-02T09:55:00.000-08:00

The brain is like any other muscle, it needs to be exercised to stay functional. To keep your mind sharp, learn something new on a regular basis.

Make a promise to yourself to exercise your brain daily by reading, taking a class, doing crossword puzzles, or playing a mind stimulating game.

Arthritis pain and exercise

2009-12-30T05:37:00.000-08:00

Exercise has been proven as a help for osteoarthritis pain. Gentle stretching exercises such as tai chi or a yoga class is a great way to deal with joint stiffness and pain.

To improve your cardiovascular fitness level, if you have osteoarthritis, pick water aerobics or swimming. Or choose walking instead of the higher impact activities like running to keep your heart and veins in tip top shape.

As you exercise in the aerobic zone, your body releases pain-relieving chemicals, the famous endorphins that help to reduce inflammation and pain. You don't need to spend your whole day at it either, good results are achieved with 30 minutes of nonstop moderate activity three times a week, with a long term goal of 150 minutes a week.

The best and the worst holiday cocktail choices

2009-12-29T15:58:00.001-08:00

So here it is, the list of the worst--the unhealthiest--ways we can celebrate on New Year's Eve. Whether it's at home or at the clubhouse party, make a healthier choice by knowing what the worst options are.

Number one on the unhealthiest drink list is the old faithful eggnog. This traditional holiday drink is loaded with high-fat milk, cream, sugar, eggs, cinnamon, nutmeg, and spiked with your choice of rum, brandy, or whiskey. Each 8-ounce serving has 393 calories, 19 grams of fat, and 12 grams of saturated fat.

And who is going to stop with just one?

High on the category of leave it alone drinks is the hot buttered rum. It warms the belly, by diluting tons of butter with sugar. One eight ounce cup--that's the small size mug--has 297 calories, most of which are sugar and fat.

Here's another traditional favorite you might want to think twice before sipping--Irish Coffee. It's not the coffee, as you probably know, but the Irish Creme Liqueur--sugar--and a topping of thick cream--the more cream the higher the calories. A typical 4 ounce drink, which is only half a regular mug size, adds 397 calories.

So what do I recommend you head for when toasting your fellow RVers? Champagne. It too is traditional, a toast to the New Year's is a smart choice. Delicious and light. You always sip champagne, which means it lasts longer than other drinks and you'll be happier with a smaller amount. A six ounce serving of the best, or even the budget variety adds up to 120 calories, with no fat.

Happy New Year!

Food for thought

2009-12-28T15:33:00.000-08:00

It seems we humans have always had a tendency to overeat. In Nicholas Nickleby, a story Charles Dickens wrote in 1839, he declared, "Subdue your appetites my dears, and you've conquered human natur."

The Chinese suggestion for dealing with these human desires proposes, "Eat only until you are seven tenths full, and save the other three tenths for hunger."

This way food will always taste good and you won't eat too much.

Can old RVers learn new tricks?

2009-12-23T16:10:00.000-08:00

You know the saying, but when it comes to exercise, it's worth all the effort you can muster to focus on improving your training and exercise habits. Latest research demonstrates beneficial effects of consistent aerobic activity in middle and later years. A study that tracked two groups of people, exercisers and non exercisers for more than 20 years shows that regular consistent cardiovascular exercise reduces our risk of disabilities and allows us to live longer and healthier.

For us RVers that means many more years of fun on the road and across the byways. The study initially tracked people that were over the age of 50, the age many of us began our current lifestyle, taking up RV living after retirement. As the years pass the exercise that is done on a regular basis, jogging, walking, biking, or swimming, results in better cardiovascular fitness, increased bone mass, fewer inflammatory markers, less physical disability, and even improved thinking, learning, and memory skills.

Not only that, the exercisers also lived a good deal longer. As the exercisers aged to the 80's their activity level slowed down, but the health benefits continued on. Even if you can not keep up the same level of intensity as you did in your prime years, you will still benefit from the regular, consistent practice of aerobic activity.

So if you are not currently enjoying the benefits of exercise, make this New Year a time to begin to improve your chances to stay behind the wheel, strong, and healthy for many long years to come.

Are You Having An Energy Crisis?

2009-12-18T16:20:00.000-08:00

Do you feel that at times your tank is on empty and yet you have just filled up with fuel? One of the most frequent complaints in our present day is lack of energy. The number of people who consume energy drinks has doubled from 17.4 million to 34.5 million last year. Yet the consumption of so called energy drinks, which are mainly caffeine and sugar do not do the trick when it comes to increasing your energy levels.

The caffeine may increase your alertness, but may also cause headaches, sleep problems and feelings of anxiety. Being low in energy does not necessarily mean you are low on food--which is a supply of fuel--so chomping on energy bars for your boost may not do more than provide an additional 300 calories of carbohydrate.

Beware the magic energy claims from exotic sounding ingredients--such as guarana, taurine and gin sing. Most have been tested and found lagging well behind the glowing labels' claims. Determining the cause of your lack of vim and vigor is more helpful than masking the symptoms with drinks, bars or powders.

For most Americans, the root cause is lack of quality sleep. The number of Americans who sleep less than six hours a night is now over 20%. An average night's sleep is down to 6.7 hours. Optimal sleep time varies per individual, but recommendations are for 7-9 hours a night for adults, more for teens and children. Practicing good bedtime habits, like avoiding caffein, avoiding stimulus, relaxation and sleeping in a darkened room is a tried and true road to better sleep, allowing for replenishment of natural energy sources.

Regular physical activity that is not within a few hours of bedtime has been linked with shorter
time to fall asleep and better quality sleep. Relaxation techniques such as yoga, deep breathing or meditation, especially near bedtime, may reduce anxiety to promote a better sleep.

Exercise is also a guaranteed method to improve energy levels. If you are not currently involved in an exercise program, find one that works for you. We RVers are often in scenic locations that are perfect for exploratory walks and hikes, which are good sources of exercise.

Eating fresh fruits and vegetables, lean protein and whole grains also give you a source of long lasting and enduring energy that do not fade or crash like sugar or caffein do. If, after you improve your daily exercise and nutritional standards you still often feel tired, talk with your doctor so problems such as hypothyroidism, depression, fibromyalgia, chronic fatigue syndrome, and anemia can be considered.

Seasonal Food Favorites

2009-12-18T06:26:00.000-08:00

Whether you are already settled in your winter boondocks, campground, or RV resort, or are about to travel south for warmer weather, eating seasonal foods--particularly if you are able to find them locally--is the best bet for optimal flavor and nutrition. Eating seasonally is also a good way to make your food dollar go further, as seasonal foods are usually in abundance wherever you are.

In the fall and winter, squash makes its debut in a host of varieties. Not only are they at their best, but if they are not dented or damaged they will save for quite a while, so you can stock up on a supply when you find a farmers market or local produce stand. Squash has a high nutritional content of vitamins A and C, which are immune system boosters, improve your body's metabolic functioning and keep winter bugs at bay. Acorn squash has only 50 calories per cup, 2 grams of fiber and 1 gram of protein. Butternut squash has 63 calories per cup, and a slightly higher fiber content at 2.8 grams and 1.4 grams of protein.

How about a recipe? The winter squashes, in general, are hard to peel, so the best approach is to cut them in half lengthwise, scoop out the seeds and strings, brush the open sides with oil, and place cut side down on a baking sheet. Bake until they are soft. Depending on the size, give or take 40 minutes. You can sprinkle the top with cinnamon and cloves, or stuff with a mixture of apples, nuts and bread crumbs. You can use leftovers for soups, sautes, or just heat and enjoy.

You may not want to look at this holiday calorie count

2009-12-17T15:44:00.004-08:00

After all these years of looking up to Santa, maybe it's time for a revision of our favorite holiday hero. e you've noticed that he is a little round around the middle--likely a candidate for high cholesterol, heart problems, diabetes, and that habit of eating cookies all over the country is not helping his waistline either.

If you want to be sure you do not bring your waistband up to Santa proportions, you will have to keep track of the calories you consume during the holiday potlucks and family celebrations, and be sure to get in your favorite form of exercise on a more than regular basis.

Let's hope the weather around your rig is permitting, because you may have to add on to your walking mileage, depending on how you consume the holiday goodies. Here are some of the favorite holiday foods and beverages, and their--shudder--calorie cost.

1 cup eggnog 343
mixed drink 250
1 hot buttered rum 218
1 Irish coffee 218
1 glass wine 120
1 bottle of beer 271
1 cup coffee with cream and sugar 50

Holiday Party Appetizers:
1 celery stalk with cream cheese 45
½ cup mixed raw vegetables 25
5 large olives 92
½ cup mixed nuts 440
½ cup fresh fruit 60
1 ounce tortilla or potato chips 150
1 tablespoon dip for chips 75
1 tablespoon spinach dip 53
10 Wheat Thins 90
5 Ritz crackers 88
1/2 cup of Chex mix 140
1 cracker with cheese 70
2 tablespoons of cheese ball 90
1 half of deviled egg 73
a mini-quiche 60
2 oz. boiled shrimp with cocktail sauce 80
2 oz. Swedish meatballs 100

Holiday Sweets and Desserts:
1 tangerine 60
2 chocolate mints 60
1 candy cane 60
1 small piece fudge 70
1 piece divinity 70
1 chocolate-covered cherry 75
1 chocolate from box 50
1 iced gingerbread cookie 100
2 small chocolate chip cookies 150
1 shortbread cookie 100
1 snickerdoodle cookie 90
1 slice fruitcake 324
1 slice cheesecake 372
1 piece apple pie (1/8 of 9-in pie) 410
1 piece pecan pie (1/8 of 9-in pie) 480
1 piece pumpkin pie (1/8 of 9-in pie) 180
½ cup whipped cream 75
½ cup ice cream 145
1 slice of mincemeat pie 360

Holiday Salads:
3 cups salad greens with 2 tblsp. dressing 210
3 cups salad with diet dressing 100
1 tablespoon ranch dressing 75
½ cup gelatin with fruit 120
½ cup waldorf salad 110

Holiday Dinner:
6 ounces cured ham 300
6 ounces white and dark turkey 340
6 ounces goose 400
6 ounces prime rib 330
½ cup stuffing 180
½ cup cranberry sauce 190
1 potato latke 247
½ cup mashed potatoes 150
½ cup gravy 150
1 baked potato with sour cream 150
½ cup green bean casserole 225
½ cup sautéed green beans 50
½ cup candied sweet potatoes 150
1 dinner roll110
1 pat butter 45

Leftovers:
1 turkey sandwich with mayo and cranberry sauce 450
1 open-face turkey sandwich with stuffing and gravy 290

Release tension with this shoulder and chest stretch

2009-12-15T08:10:00.000-08:00

Sitting for long mileage days driving from your summer haunts to your winter snowbird destination can leave your chest and shoulders painfully tight and stiff. Here is a gentle and easy stretch you can do before you step out of your rig, guaranteed to loosen you up and ease those aches.

* Face the door or a wall with your weight evenly distributed, feet shoulder width apart.
* Extend your arm straight out and put your right palm against the wall, about head high.
* Leave your left arm relaxed by your side.
* Now slowly rotate your body to the left away from the wall, until you feel that easy stretch begin.
* Breathe in and out deeply, relaxing into the stretch. Hold for 20-30 seconds. If you do 2 to 3 repetitions on each side, you will increase the flexibility of the front of your upper body, and release the tension that comes from hunching over the steering wheel while driving.

Curb your between meals cravings: Eat veggies

2009-12-13T10:45:00.000-08:00

Try this weight control tip: When the munchies hit, snack on low calorie, high water-content vegetables, such as greens, carrots, tomatoes, red peppers, and cucumbers to curb your hunger cravings between meals. They are especially tasty when fresh and succulent from the local farmers market or from road side stands you pass between campgrounds. Dip in yogurt or non-fat dips for extra zest.

Ditch the fat and salt laden potato chips and sugar heavy candy bars. The more veggies you eat, the better off you will be nutritionally--and they help to satisfy those dreaded hunger pangs between meals.

Easy Ankle Exercise

2009-12-09T07:46:00.000-08:00

Ankles are our unsung heroes. Think of all they have to do every day, acting as stabilizers, a balance mechanism, and support for your body weight as you move from place to place. Keeping them strong, as well as flexible, can help avoid nasty falls--which could result in a broken hip or worse.

Here is an exercise you can do even while riding along in your rig, sitting in front of the TV, or at the pot luck or campfire. Do this simple exercise frequently to keep your ankles strong and flexible.

* Place your feet flat on the floor
* Raise the front of the feet up, pulling the toes toward the shins
* Then lower them back down. Repeat 25 times.
* Now turn your feet outward and repeat.
* A third round with the toes turned in will help to finish off your ankle strengthening series.

These foot flexes also help to increase circulation and pump the blood back up toward the heart, decreasing your risk of blood clots from sitting too long.

Thorlos: Relief for aching feet

2009-12-07T16:05:00.000-08:00

Have you tried Thorlo socksyet? I've been wearing them for more than twenty years for exercising, walking, and for just plain comfort. As we RVers get older, a lifetime of walking on hard, unforgiving surfaces in poorly designed and ill-fitting socks and shoes has damaged the fat pads on our feet. Thorlos protect the fat pads from shearing forces by transferring these forces from the fat pads to the cushion fabric of the socks. Where fat pad degradation has already occurred, Thorlos' cushion fabric helps replace the function of the natural pads.

Their lite walking sock is especially designed for your daily walk around the campground, providing padding just where it is needed. They are a synthetic blend which provides maximum wicking and moisture control-- no more soggy feet. They are sized for both men and women so you can get a correct fit, no more lumpy socks or wrinkles that irritate and cause blisters.

They last a long time, and withstand many cycles of washing and drying. Though they are more expensive than most socks, they will last for years and don't have to be replaced after a few washes. And they feel great, you're going to love them--and there is still time to give a pair to all your walking and exercise buddies for Christmas.You can find Thorlos in sporting goods and shoe stores.

Sleep problems? Try this remedy

2009-12-04T07:28:00.000-08:00

If you are one of those RVers who claims to suffer from insomnia or sleep disturbances (after you've been sitting all day pulling your fiver around the country), I have good news for you. Scientists attached a device to study subjects to measure their amount of movement during the day, to see whether increased activity and movement resulted in improved sleep during the night. The results were conclusive. Physical activity during the day is closely linked to sleep onset at night.
Every hour of sedentary behavior during the day--driving your rig, sitting in your camp chair, watching TV--resulted in an additional three minutes in the time it took to fall asleep. Not only that but the subjects who fell asleep faster, slept longer--an extra hour of sleep for every ten minute reduction in the time it took to fall asleep.
So there you have it, a big reason get up out of your chair or driver's seat and take a hike, ride your bike, or jump in the lake and swim on a regular basis. Wherever you go in your travels, take a driving break regularly and take a quick walk, and whatever campground you are in, get moving and explore every inch of it. And if you are triumphant and accumulate enough minutes of daily exercise, it might not even bother you when your neighbor runs his generator after quiet hour. You'll be fast asleep.

Motivation to workout? Try it with your spouse

2009-12-01T17:18:00.000-08:00

A man who signed his email "Bugged" (because his wife nags him to drop a few pounds) asked me how to become--and stay--motivated to exercise, especially when spending most of the day driving his motorhome between campgrounds and vista points.

Dear Bugged, I responded, motivation is not easy when it comes to exercise, so don't be so hard on yourself. After all, exercise is, by itself, not particularly pleasurable for most people until it becomes a habit. But take my word for it: Once you start experiencing the positive results from your exercise regimen (which usually takes about three weeks), the motivation often takes care of itself. You will start feeling more energetic, you will feel more alert when behind the wheel of your motorhome, and every time you look in the mirror you will enjoy seeing the "new" you. It's all a matter of getting into the habit of exercising.

So, what do you do to get moving in the right direction? This may sound radical, but try exercising with your wife. Do you remember as a teenager how you used to show off every time there was a girl in the vicinity? You ran a little faster or threw the ball a little harder. Many studies tout the benefits of a same gender workout partner for providing motivation, but working out with a female seems to offer a different--and apparently effective--twist for men.

Going beyond anecdotal evidence for this motivation, a German doctor has found that men exerted themselves in a bicycle stress test 12 percent more when supervised by a female doctor. And they complained about it less, too. Dr. Christian Jung claims that "working out with a woman might help you push harder, probably because men are evolutionarily programmed to impress women." No kidding.

The bottom line is that this might be a unique opportunity to add some motivation to your workouts by asking your wife to join you, to bring out your innate "evolutionary" programming. You may not like the same kinds of exercises, but you can begin by walking around the campground together holding hands!

I don't know if working out with you will make any difference for your wife, but what's good for the gander may just be good for the hen, too. At least she won't bug you anymore if you invite her along.

Aerobic exercise takes a whack at depression

2009-11-27T12:51:00.000-08:00

Studies show that aerobic exercise is an antidote for mild depression and anxiety. Next time you feel down, get up and take a walk, jog around the campground, rake leaves, swing from tree to tree--then see if you don’t feel better.

Raining out? Do 10 squats, 10 pushups, 10 belly crunches and march in place 100 steps with no rest in between.Warm but raining? Do these exercises under your awning. Invite your campground neighbors to join you.

Puff, puff. Life will look so much better.

Apples are healthier than you think

2009-11-24T11:38:00.000-08:00

An apple a day, as the old saying goes, keeps the doctor away. Good advice, although today you aren't likely to find a doctor to come to your RV for love or money.

Apples are a fantastic source of fiber, Vitamin C, Vitamin A, and pectin. They can help with your cholesterol levels plus they help clean teeth and strengthen the gums. Apples may also reduce your risk of stroke, according to a recent study in Finland.

This time of year apples are at their prolific best, fresh from harvest in a variety of colors, shapes, and sizes. All apples have more or less the same nutrients, so pick your favorite with confidence that you are adding to your nutritional bonus foods of the day. Apples not only have fiber, vitamins, and minerals, they are chockablock with nutrients that act as antioxidants to help bolster our health. Nutrients

And while you are out there cruising America's byways, watch for the apple U-Pick orchards where you can stop off and fill your RV's empty lockers with apples.

Want to gild the lily? Here's a recipe for a great snack or nonfat dessert, perfect for a cool winter night.

Each serving has: 110 calories, with 0 fat, 29 g carbohydrate

l small apple (cored, and peeled 1/3 of the way down)

1 tablespoon raisins
1 teaspoon lemon juice
1/2 teaspoon honey
A couple drops of rum flavoring
A dash of cinnamon
A dash of cardomon
1 teaspoon water

1. Heat oven to 350 degrees F
2. Combine all of the ingredients except the water and apple
3. Stuff this into the apple.
4. Place the water in the bottom of an ovenproof custard cup, put the apple in the cup.
5. Cover the apple with foil and bake for 35-45 minutes.
Microwave method:
Cover with plastic wrap and cook for 2 minutes on high, check to see if it is done, turn and continue to heat in 1 minute increments, turning each minute, until the apple soft and cooked.

Rethinking Thanksgiving food choices

2009-11-21T12:59:00.000-08:00

Many of us follow the same old menu year after year, despite the knowledge that we can't afford the calories our grandparents did, and considering that we have many more options to make the holiday meal healthier, more nutritious, and less expensive.

If you're on a budget this year as well as watching your waistline, take a good hard look at your traditional menu. Far be it for me to suggest you break with sacred traditions, but you may find that there are lots of sensible, healthier changes you can make without starting a family rebellion. You may find that your family favorites are not only costly but also high in calories, fat, and sodium. Consider making this the year you make some changes and go with the basics.

For example:

Instead of super mashed potatoes filled with cream cheese and sour cream, try baking small red potatoes.
Instead of the sweet potato casserole, go with simple baked sweet potatoes.
Broccoli, rice, and cheese casserole could easily become steamed broccoli.
Green bean casserole could easily become cooked green beans with almond slivers.

There are lots of suggestions in the Weight Watchers, Heart Association, and other health-conscious books and websites, and you can enlist your own team of experts to make this Thanksgiving the best tasting and healthiest ever.

Will you be on the road to grandchildren's house this year? Make your travels healthier as well as more economical by preparing snacks for along the way. Carry fruit and yogurt to eat rather than snacking on sweets or stopping at expensive or unhealthy fast food places. Keep your favorite snacks, but try whole wheat pretzels, low fat cheese sticks, high fiber, low fat and low sugar cereals, and make your own trail mix. Depend on water, flavored with lemon, cucumber, or mint leaves to refresh rather than sugary beverages or colas. Not only will you stay healthier, you will travel safer, more alert from eating lighter, not bogged down and drowsy from heavy, fatty foods.

Have a safe trip, and Hhappy Thanksgiving.

The magic of fruits and vegetables

2009-11-19T07:15:00.000-08:00

Here is a tip for maintaining your body's peak performance level, just as you do your motorhome, truck, or toad. Fill your body's fuel tank with high octane fuel. Eat 8-11 servings of vegetables and fruits daily. No, catsup and french fries are not vegetables.

Pick vegetables and fruits that have the brightest colors and a rainbow of variety, which will provide the highest quality and quantity of vitamins, minerals and antioxidants, all to keep you functioning at your very best. And a side benefit: it will make you feel better, too.

Build up your natural flu defense

2009-11-18T15:28:00.000-08:00

We're all a little concerned about the H1N1 flu, which has spread around the world and covered more miles than a fulltimer. In order to protect ourselves from this threatening virus, consider taking the defensive by bolstering your immune system rather than fighting the flu once it has arrived.

Your immune system is vitally important. Very much like your own personal army, it guards your body against attacks from invaders (like bacteria, fungi, and viruses), defending against infections and several kinds of cancer. And it’s smart, too, often “remembering” certain infections so it’s ready for them the next time they try to attack.

But just like any other body system, your immune system can deteriorate if you don’t treat it well. Keep it functioning at its peak performance, so you can stay healthy, and ward off the flu virus by maintaining an impenetrable defense system.

Eat well. Although you probably already know this, it is even more important during times of extra peril to keep your nutritional standards high. Avoid eating for emotional reasons, eating too much, and snacking too often. This not only can harm the immune system, it can lead to weight gain, which in itself puts a big load on the immune system, preventing it from functioning at peak capacity.

Not only is it important to keep an eye on the amount of intake, you need to focus on which foods you are serving. Vitamin C rich foods such as citrus fruits, broccoli, and melons are an immune system booster. So are the Vitamin E rich foods such as nuts and whole grains. Garlic has long been recognized as an immune system booster, along with foods rich in Zinc, such as beans, turkey, crab, and oysters.

Bioflavenoids, found in fruits and vegetables are a great choice, and selenium sources, chicken, whole grains, tuna, eggs, sunflower seeds and brown rice are helpful to keep the flu away from you. The carotenoid rich foods, orange in color, like carrots and hams are another good flu fighter, and the Omega-3 fatty acids found in nuts, salmon, tuna, mackerel, and flaxseed. Yes, you can get these helpful nutrients in supplement form, but studies show that mother nature provides the best package.

Along with watching what you eat, exercise done on a regular basis reduces the number of sick days. Recommended dose for exercise is 30-45 minutes five days a week. Sleep--highly recommended to avoid being an H1N1 victim, or from any other infectious disease. Deep sleep stimulates and energizes the immune system.

Manage stress. Nobody lives without stress these days, but how you deal with it can make a difference to the immune system. Each of us has our own ways of stress reduction. Hobbies, music, yoga, meditation, etc., are all proven ways to reduce the toll stress takes on our bodies.
If you still smoke--quit. Smoking takes a huge negative effect on the whole body, especially on the immune system. Drink in moderation. Too many alcoholic drinks can cause immunodeficiency. Not the one drink a day, but overuse. Moderation, as in most cases, is the best policy. Oh, and it goes without saying, wash your hands. Often and thoroughly.

Rise with the birds

2009-11-15T11:08:00.000-08:00

Are you an early bird? If you are an early morning exerciser, the odds of making it a consistent pattern are in your favor.

A study done at the Southwestern Health Institute found that three out of four people who exercise in the morning were still exercising a year later.

Only half of those who waited till midday to exercise were still continuing their exercise habit a year later.

Take a stroll with Fido

2009-11-14T14:27:00.000-08:00

Your dog is a perfect walking partner. They don't have excuses not to go. As a matter of fact you will find them always ready to take a stroll. You will probably even find that they urge you to get out and hoof it if you haven't been out in the last 10 minutes.

They also add to your personal safety, even if you have a small dog or a friendly one, it acts as a deterrant, their bark and threatened bite will give any would be attacker a second thought. It is also a fact that dogs act as a conversation starter and will help make new friends as you venture out around the campground, on a trail, or to the beach.

Don't have a dog? Strike up a friendship with a suitable canine near you. Their owner will more than likely welcome you to take a hand on the leash, or invite you to keep them company--and you've gained a walking partner.

The Healthy RV Lifestyle Road

2009-11-11T08:31:00.000-08:00

As all we RVers know, there are many roads to follow. When we first start out we may travel as fast as we can, in as many directions as we can, to try to take it all in. As we settle into the rhythm of our life on wheels, we begin to analyze just where it is we want to go and what we want to do along the way.

As we continue our travels we will reach a point in life where we begin to analyze more deeply what it is that we want, and what path we need to travel to get there. We have the power to decide what our goals are, and to set in motion the direction we want to follow.

A healthy lifestyle is one very important road we travel now, perhaps now more than ever. Some may have strayed off the path, or gotten off the road due to unforseen obstacles or unplanned for events resulting in detours. If we set off from Minnesota to reach Arizona and a winter snowbird roost, you will plot the most direct course. What if you find yourself in the Rocky Mountains? Whoops, you have veered off course, and need to adjust your GPS to make a correction.

Health and Fitness are in similar ways subject to detours and obstacles which throw us off course. If you have noticed that you are no longer travelling along the road to improved health and have taken a detour toward unhealthy lifestyle choices that lead to problems, you can stop and make the adjustment--even start over--to get yourself back on course. Any trip involves a series of decisions, and learning along the way how to improve, correct, and get ourselves back on course.

Whether you have lost your good health habits, or are in need of creating new ones, you can always alter the course, switch directions, and begin to drive your vehicle down the healthy lifestyle road. Now is the time, and I know that you are ready to begin, step by step, to turn your vehicle around and proceed down the road to health, fitness and a rich RV lifestyle.

Olive oil sprayer cuts calories

2009-11-10T13:06:00.000-08:00

Watching those calories? Consider using an olive oil sprayer available at most kitchen stores. If you pour directly from the bottle you use an average 2 to 3 teaspoons of oil. Spraying a fine layer instead requires only about ½ teaspoon to coat a pan.

This is a savings of 100 calories. It all adds up at the end of the day.

New findings: Don't drink fluids with meals

2009-11-06T14:58:00.001-08:00

This may sound like a strange idea, but studies suggest that you should try not to drink fluids along with meals. It seems that fluids dilute your natural digestive enzymes.

Instead, drink fluids thirty minutes before or thirty minutes after a meal for optimal digestive function. In fact, drinking water before a meal is one of the methods used in effective weight loss, partly filling your stomach and making you less hungry--a double advantage.

Obesity and cancer

2009-11-06T14:58:00.000-08:00

You probably know that obesity is a risk factor, contributing to diabetes, high blood pressure, high cholesterol and early morbidity, but did you know that it also is a major player in several forms of cancer?

Recent studies link obesity--as well as being overweight--to breast cancer, bowel cancer, womb cancer, esophageal cancer, pancreatic cancer, kidney cancer, and gallbladder cancer.

The Cancer Research urges us to maintain healthy body weight, one of the best ways to reduce your chances of getting cancer, after quitting smoking. A good idea to help control obesity is to take a walk or bike ride after each meal, and since we RVers are usually in scenic places, a walk has the double benefit of being both enjoyable and healthy.

Improve your life with exercise and good nutrition

2009-11-02T14:19:00.000-08:00

I am very excited to have the opportunity to meet you all and share ideas about how to keep ourselves fit and strong as we enjoy the RV lifestyle. This is my first post on Healthy RV Living, and I’m looking forward to sharing some of the knowledge I have gained during the 35 years I have worked in fitness. I have been teaching exercise for almost all my life--everything from Nautilus and free weight training, to Sit and be Fit classes at RV Rallies and Life on Wheels RV Conferences.
I have seen lots of changes in the fitness industry and in the general health of our society. When my husband, Bob, and I began RVing full time we were both enthused and excited about using the RV as a traveling gym. The country is our treadmill, spin class, and rowing machine, and we have done our weight routine under trees in the redwood forest, beside streams in the woods, and next to saguaros in the dessert. There is no place that you can’t work out.
Along with exercise, eating well is the way to improve health. Traveling across the states, we have access to a wealth of fruits and vegetables, reflecting the local area. Sampling the produce and enjoying the natural setting of each area is not only healthy but also thoroughly enjoyable. It is a fact that the top five causes of disease--even premature death--are all related to lifestyle factors, which is in the category of things-we-can-change by altering our lifestyles.
As scientific discoveries reveal new understandings of how the human body works, the knowledge can be used by us to keep ourselves healthier and free of the chronic killers--heart disease, stroke, cancer, emphysema, and accidental death. All five of these top killers are preventable. We can extend and improve our quality of life by taking responsibility for our own wellness through proper nutrition, exercise, and healthy lifestyle habits.
We who love the freewheeling life have perhaps an even greater challenge in keeping ourselves at peak condition than those who are anchored down in one place. We will travel far from our local clinics or the family doctor, may be away from modern technology and hospitals, and therefore, preventative health practices are essential to keeping ourselves humming happily down the road.
Please comment with your questions, concerns, and discoveries about staying healthy, and I’ll be glad to answer, or research to find the answer. We can all improve our arsenal of self-care practices to best protect ourselves and our loved ones. Knowledge is power. We can learn together how to make the years we spend in our rigs and on the roads the happiest and healthiest of our lives.

About Lynn

2006-11-23T10:09:00.000-08:00

Healthy RV Lifestyles blogger Lynn Difley is an active RVer, and an accredited and licensed exercise instructor and fitness trainer with more than 35 years experience. She has written health and fitness articles for many RV and fitness magazines, teaches classes at The Rally and was an instructor at the Life On Wheels Conferences.