Monthly Archives: December 2015

Healthy for the Holidays: Travel Tips

The holidays are a time to see friends, visit with relatives or sneak away for a little R&R. Unfortunately, getting to your destination can bring on feelings of stress and frustration when you have to navigate crowds and bad road conditions in order to reach your destination, not to mention being exposed to cold and flu viruses that are circulating in full force. There are many ways to help keep stress to a minimum and protect yourself from winter bugs, though. Here are some suggestions to help you stay healthy and calm.

Lather up

Keeping hands clean is the best way to prevent illness and infection. Wash your hands every chance you get and make sure to pack alcohol-based hand sanitizers in your purse, car, luggage or coat pocket and use them regularly. Cold viruses spread from hand-to-mouth contact rather than airborne droplets, making door handles, escalator rails, elevator buttons, pay parking machines, counter tops, ticket kiosks and plastic security bins at airports absolute havens for germs.

…and wipe surfaces down

Don’t be concerned if your fellow passengers give you strange looks when you pull out a package of disinfecting wipes. Running a sheet over armrests, tray tables, air vents and seat-belt buckles can help remove any bacteria, spores or viruses that might might have been left by the last person. Studies at the University of Arizona, Tucson showed that the flu virus – even the antibiotic-resistant MRSA bacteria – survived on airline tray tables. Yuck. Your seat neighbours might end up applauding you for being so vigilant and may even ask to borrow your wipes to clean their own areas!

Get up and move

You might find yourself engrossed in an in-flight movie, but once the captain turns off the “fasten your seat belt” sign, it’s a good time to walk up and down the aisle a few times to lessen the chances of getting deep-vein thrombosis (DVT). Blood clots can form in your legs causing pain and swelling, and also break free and travel to your lungs and cause a pulmonary embolism, which can be fatal. Book an aisle seat to make it easier for you to stretch your legs every 60 to 90 minutes. If you’re prone to clots or already suffer from poor circulation, try wearing support socks. The same advice goes for train travel. If you’re going by car, make frequent pit stops at scenic areas to enjoy a short walk or light jog.

Stay hydrated

Drink eight ounces of water for every hour you’re in the air. Low humidity at high altitudes makes cabin air dry and our airways more vulnerable to circulating viruses and bacteria. Staying well hydrated keeps our mucous membranes moist and also helps guard against viruses. Pack an empty water bottle in your carry on and fill up after you’ve passed through security. Ask for a slice of lemon or lime at the airport bar or even a pinch of sea salt if you can find it to increase mineral absorption, boost alkalinity and nourish the adrenal glands.

Pack nutritious snacks to keep blood sugar steady

It’s not uncommon to experience travel delays, so make sure you pack some healthy, portable snacks in case you find yourself stuck. Dried fruit, nuts and seeds, hummus and veggies and even air popped popcorn can help keep blood sugar on an even keel and stress to a minimum. CanPrev Core shakes are a great alternative and they are also available in travel-sized sachets. Packing a lunch or snack to take with you is easier on the wallet and helps to avoid the temptation of junk food at a road-side convenience store. At the airport, bypass the soda and candy bars and look for packages of nuts, granola bars or fresh fruit once you’re through security.

Make sure you get your zzz’s

Do the best you can to get a full night’s sleep before you travel, especially when you’re the one behind the wheel. The American Automobile Association recommends at least six hours of sleep before a long road trip as compromised alertness can be hazardous to your safety. Being sleep deprived when you travel by air can increase your likelihood of catching a cold.

Prepare for delays

You can blame bad weather, long line-ups and computer system failures for keeping you from getting to your destination. Being stressed can have a negative effect on your immune system, so leave enough time to get to the airport, navigate a snowy mountain pass or wait for the next train in the event of a cancellation. If you find yourself delayed, spend a few minutes with your meditation app on your smart phone (Buddhify, Zen12) or listen to upbeat music with a good pair of headphones.

Don’t forget to pack your natural first aid kit

When you’re away from home it’s nice to know that you have your trusted remedies with you should you start to feel under the weather. Probiotics, immune supplements, and your daily vitamins and minerals can be brought in your carry on as long as they fit within size guidelines.

Don’t drink on the plane

Maybe you’re a nervous traveler and a glass or two of wine calms you down. As much as it helps, try to find another way to relax. Alcohol is dehydrating and interferes with your ability to get a proper sleep. It also has a moderately suppressing effect on your immune system, leaving you vulnerable to cold and flu viruses.

Try to fall in step with the current time zone

As tempting as it might be to nap once you reach your destination, try to stay awake until your usual bedtime. If you’re really exhausted, give in to some shut eye but try to keep it to under two hours.

Don’t do too much too soon

Try to limit yourself to one activity or family visit per day when you’re on vacation. Rushing to see all the relatives or all the sights at Disney will get you run down and stressed.

Have your car serviced before a road trip

If hitting the road is in your holiday plans, don’t leave home until you’ve had your car properly serviced for winter conditions, and that includes tires too. Make sure your emergency road kit is stocked with an ice scraper, tow rope, jumper cables, sand or cat litter for traction in icy conditions, blankets, flashlights, matches, flares and a first aid kit. You’ll already have your cell phone with you, but don’t forget your charger!


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Chicken Soup for the Soul (and Flu)!

Chicken soup has a long history as a remedy for coughs, colds and other respiratory tract infections.  In a recent cell study, chicken soup was shown to have an anti-inflammatory effect by blocking the chemical messaging system (neutrophil chemotaxis) that contributes to chest congestion, mucous production and coughing.  The authors even suggested that the combination of ingredients in the chicken soup worked synergistically to give its beneficial health effects, since some of the individual vegetable extracts studied did not have the same effect when prepared together in the completed soup.

Eating chicken soup during the cold and flu season is a very simple way to support the immune system.  You can also try adding nutritional supplements like an immune system supporting multi-vitamin and medicinal herbs into your daily routine if you are prone to getting sick.

Here is the recipe and cooking directions used in the study.

Chicken Soup Recipe

  • Ingredients

  • 1 5-6 lb stewing hen or baking chicken;
  • 1 package of chicken wings;
  • 3 large onions;
  • 1 large sweet potato;
  • 3 parships;
  • 2 turnips;
  • 11 to 12 large carrots;
  • 5 to 6 celery stems;
  • 1 bunch of parsley; and
  • salt and pepper to taste.
  • Directions

  • Clean the chicken, put it in a large pot, and cover it with cold water. Bring the water to a boil. Add the chicken wings, onions, sweet potato, parsnips, turnips, and carrots. Boil about 1.5 h. Remove fat from the surface as it accumulates. Add the parsley and celery. Cook the mixture about 45 min longer. Remove the chicken. The chicken is not used further for the soup but can be discarded and used for other meals (e.g., chicken parmesan). Put the vegetables in a food processor until they are chopped fine or pass through a strainer. Add salt and pepper to taste.


Reference: Rennard, B. O., Ertl, R. F., Gossman, G. L., Robbins, R. A., & Rennard, S. I. (2000). Chicken soup inhibits neutrophil chemotaxis in vitro. Chest, 118(4), 1150-7.

Make Your Own Plant-Based Protein Bars With CORE!

Here’s what makes them nutritiously good…

  • You get a multi-vitamin and mineral supplement in each homemade bar 
  • Protein is plant-based 
  • High in healthy fats and fiber 
  • Nutrient dense snack (supports healthy blood sugar levels) 
  • Dairy and gluten free 

All you need is…

  • 1½ cups rolled oats (use gluten free and organic oats if possible)
  • 1 cup rice crisp cereal or kamut puffs
  • ½ – 1 cup sliced almonds
  • ¼ cup unsweetened shredded coconut
  • 2 – 3 tablespoons of chia seeds
  • ¼ cup coconut oil, melted
  • ½ cup almond butter
  • ¼ cup coconut nectar or brown rice syrup
  • 1 teaspoon vanilla extract (I like to use ‘Simply Organic Madagascar Vanilla Extract’ which is non-alcoholic dairy and gluten free)
  • Pinch of sea salt
  • Sprinkle of cinnamon
  • 4 scoops of CORE Plant Based Performance Protein 


  • 1½ tablespoons of non-dairy mini chocolate chips
  • 1 cup finely chopped walnuts – to add more crunch


  • Line a large square cake pan with parchment paper – use two, one going in each direction.
  • Mix together the dry ingredients first – oats, rice or kamut crisps, sliced almonds, shredded coconut, chia seeds and walnuts (if using).
  • In a small pot melt coconut oil over low heat, remove and add almond butter, coconut nectar and vanilla extract.
  • Mix wet ingredients with dry ingredients and stir well.
  • Add CORE and a sprinkle of cinnamon, add in mini chocolate chips.
  • If mixture is dry, add a teaspoon or two of filtered water to help ingredients stick together.
  • Spoon mixture into the pan and spread out evenly – use a roller or back of the spoon to pack lightly down – sprinkle some leftover sliced almonds/chopped walnuts and chocolate chips on top if desired.
  • Place in freezer for 10 minutes, then remove and cut into bars. Store in containers in freezer or fridge for future healthy CORE protein snacks on the go.
  • ENJOY!


Written by: Jenna Mangan, CNP
Twitter: @jennamangan



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