Stay Fit While Traveling

When you are on the go it’s hard to make time to exercise. Even die-hard fitness buffs may find it hard to keep up with an exercise routine when traveling. The good news is that with a bit of planning and just pair of sneakers, it’s easy to get a work out in just about anywhere.

Here are some creative ways to stay fit while away from your home.

1. Most hotels have a fitness center or pool. Inquire before your trip so you pack the right exercise attire. If a fitness center is not available consider walking the hotel halls. Think of it like swimming laps – just stay out of housekeeping’s way!
2. Watch an exercise DVD, a cable television exercise show or load up your computer with your favorite workout programs. With just a few feet of space, you can work out in your room. Even 30 minutes of exercise can help you stay on track and feel good.
3. Explore the area you are visiting. Look for walking trails, or safe streets to get in a walk or a jog. If you are in a new location, check with the hotel concierge or consult a trusted local source to find out some interesting and safe places to go. Always obey local traffic laws, and think about bringing someone with you.
4. Check out a local gym. Sometimes it’s fun to get out of your element and try a new class with a new instructor, or different group of people. Many gyms offer day or weekly passes so you can sweat it out even while away from home.
5. Plan a local event. Why not register for a 5K walk or run where you will be located during your travel? You might meet new people, reconnect with old friends and enjoy new scenery.

Do you exercise while traveling?

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Avoid Food Borne Illnesses While Traveling this Summer

Trying new foods and local cuisine is often the highlight of a vacation abroad, but unfortunately that also puts travelers at risk for food-borne illness. Food-borne illness can be contracted through bacteria, parasites or viruses. In addition, food safety practices in other countries are often not as strictly regulated as they are in the United States, which means travelers are particularly susceptible to these illnesses.


Before your jet off to your next destination, do some research ahead of time and follow these tips to keep your trip illness-free:

1. Do not drink tap water or put ice in beverages - In areas where water may contain bacteria, parasites or viruses, only drink water from sealed bottles. Make sure the bottle is securely sealed before taking a sip.
2. Avoid fountain drinks – Fountain drinks are made from syrup, carbon dioxide and water, which can be contaminated. Drink tea or coffee made with boiled water instead of fountain drinks. 
3. Peel your own fruits and vegetables - If fruits and vegetables have already been peeled, they may have been washed with contaminated tap water. Stick to only fruits and vegetables that you or your family peeled yourselves. 
4. Do not eat food from street vendors - Food from street vendors may not be stored at safe temperatures or handled in a sanitary manner, so although it may be tempting, it is best to avoid. 
5. Only consume pasteurized dairy products - Make sure food is thoroughly cooked. Avoid eating raw meat and seafood, including steak tartar, Carpaccio, sushi, sashimi and ceviche. 
6. Familiarize yourself with local dietary customs - It is important to learn about local diets and customs ahead of time so you do not unknowingly eat an item that you otherwise would not.   
7. Remember good hand hygiene – Before eating, use antibacterial hand wipes or alcohol-based hand sanitizers that contain at least 60 percent alcohol. 
8. Ask the hotel for recommendations - Hotel employees are usually familiar with local restaurants. Ask for recommendations of restaurants with high standards of cleanliness. 
9. Talk to your health care team - While preparing for your trip, inform your health care team of your plans. They can help make sure you are healthy enough to travel and your vaccinations are up-to-date.

For more information on international travel tips, visit the Center for Disease Control and Prevention Traveler’s Health website.

Safe and healthy travels!

- Karen Buzby, RD, LDN

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Learn if bariatric surgery is right for you and attend a free information session about the Penn Metabolic and Bariatric Surgery Program.

At this free session, you will learn more about weight-loss surgery at Penn, and meet physicians and team members from the Penn Metabolic and Bariatric Surgery Program

Register for this free event here.

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Avoid Food-Borne Illness When Traveling Abroad

Karen Buzby, RD, LDN, member of the Penn Metabolic and Bariatric Surgery team, provides tips for avoiding food-borne illness while traveling.

Trying new foods and local cuisine is often the highlight of a vacation abroad, but unfortunately that also puts travelers at risk for food-borne illness. Food-borne illness can be contracted through bacteria, parasites or viruses. In addition, food safety practices in other countries are often not as strictly regulated as they are in the United States, which means travelers are particularly susceptible to these illnesses.


Before your jet off to your next destination, do some research ahead of time and follow these tips to keep your trip illness-free:

1. Do not drink tap water or put ice in beverages - In areas where water may contain bacteria, parasites or viruses, only drink water from sealed bottles. Make sure the bottle is securely sealed before taking a sip.
2. Avoid fountain drinks – Fountain drinks are made from syrup, carbon dioxide and water, which can be contaminated. Drink tea or coffee made with boiled water instead of fountain drinks. 
3. Peel your own fruits and vegetables - If fruits and vegetables have already been peeled, they may have been washed with contaminated tap water. Stick to only fruits and vegetables that you or your family peeled yourselves. 
4. Do not eat food from street vendors - Food from street vendors may not be stored at safe temperatures or handled in a sanitary manner, so although it may be tempting, it is best to avoid. 
5. Only consume pasteurized dairy products - Make sure food is thoroughly cooked. Avoid eating raw meat and seafood, including steak tartar, Carpaccio, sushi, sashimi and ceviche. 
6. Familiarize yourself with local dietary customs - It is important to learn about local diets and customs ahead of time so you do not unknowingly eat an item that you otherwise would not.   
7. Remember good hand hygiene – Before eating, use antibacterial hand wipes or alcohol-based hand sanitizers that contain at least 60 percent alcohol. 
8. Ask the hotel for recommendations - Hotel employees are usually familiar with local restaurants. Ask for recommendations of restaurants with high standards of cleanliness. 
9. Talk to your health care team - While preparing for your trip, inform your health care team of your plans. They can help make sure you are healthy enough to travel and your vaccinations are up-to-date.

For more information on international travel tips, visit the Center for Disease Control and Prevention Traveler’s Health website.

Safe and healthy travels!

- Karen Buzby, RD, LDN

reade more... Résuméabuiyad