Nutrition Health Review

Summer 2017

Nutrition Health Review provides consumers updates on the latest medical research, news, trends, and products in nutrition and healthy living.

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Nutrition Health Review 12 on ice with soda water and just a s plash of cranberry or orange juice (about 95 calories, 0 grams added sugar). Other low-calorie options include a five-ounce serving of dry sparkling wine (100 calories), pinot noir (120 calories), riesling (120 calories), or sauvignon blanc (120 calories). (Check out the adjacent page for some yummy "skinny" cocktail recipes that are big in taste but low in calories.) And remember, though it is fun to indulge occasionally, try to keep your alcohol consumption limited to 1 to 2 alcoholic beverages daily while on vacation. By moderating your intake of alcohol, you'll not only avoid consuming excess calories, you'll feel better and will avoid the negative health effects that come with drinking too much alcohol. (You'll probably remember your vacation a lot better too). 4. ChOOse An OutdOORsY LOCAtIOn YOu KnOW YOu'LL enJOY. Where you choose to vacation is just as important as what you plan to do on your vacation. Studies have shown that a trip to either a mountainous landscape or coastal region has healthy weight- management and psychological benefits. Spending 90 minutes in any natural setting has been proven to decrease maladaptive activity in the prefrontal cortex, the part of the brain responsible for emotion and behavior. This leads to a d ecrease in rumination (negative over-thinking about something distressing), depression, and anxiety. 7 Findings from another survey of families living in coastal regions show that spending time in beach areas contributes to stress relief and encourages increased physical activity. 4 With fall around the corner, you might consider foregoing the usual trip to the beach and head for the hills. A University of Texas study concluded that mountain vacations are the most memorable destination type for a vacation. A close second included small towns, beaches, and amusement parks, while the least memorable vacation spots were cities. 1 1 You might even lose weight in the mountains. One study in 2014 showed that those living at a higher altitude were less likely to be obese than those living at lower altitudes, and that overweight individuals might lose weight by visiting places situated at higher altitudes. 12 This is partially due to the smaller amounts of oxygen found in mountain air, a deficiency that one study proved acts as an appetite suppressant. 10 Whether you're interested in a coastal getaway or a mile-high respite, you're bound to reap positive health benefits from your vacation, especially if you are able to spend a lot of time outdoors. 5. WORK In thOse WORKA Outs. Both mountain and beach destinations also encourage ample types of exercise from vacationers through the countless outdoor activities available at either location. Hiking, mountain biking, fishing, and kayaking are all great activities that will get the entire family outside enjoying the mountain air. On the beach, walking or jogging along the water or tossing a Frisbee will get your heart rate up. A few walking tours can also keep you in good health while on vacation. With modern ridesharing innovations such as Lyft and Uber, it can be easy to ignore the prospect of walking in favor of a quicker car ride. However, walking during your vacation has countless health benefits. Walking for just 21 minutes a day can cut your risk of heart disease by 30 percent. In addition, walking can reduce a woman's risk of breast cancer by 14 percent, as well as ease joint pain and boost immunity. Enjoy a few sightseeing tours on foot during your vacation, and you'll return in better health than when you left. Hiking can also be a great way to have fun, de-stress, and improve physical health while on vacation. Studies have found that walking up and down hills have specific metabolic and anti-inflammatory health Go someplace where you know you'll enjoy being outside. "studies have shown that a trip to either a mountainous landscape or coastal region has healthy weight-management and psychological benefits." continued on p14 *

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