Archive for October, 2009

By Barbara Russi Sarnataro
WebMD Feature
Reviewed by Louise Chang, MD

How many New Year’s Eves have you spent sipping champagne and vowing to get more fit in the coming year? And how many times have you failed to follow through?

“December 31 over a drink is too late to set goals and make promises,” says Justin Price, owner of The Biomechanics, a personal training and wellness coaching facility in San Diego, Calif.

Fall, on the other hand, is a great time to start a fitness program because “‘you’re going to create good habits for the holiday season and the upcoming winter months,” says Price.

Chris Freytag, a fitness instructor and fitness expert with Prevention magazine, agrees.

“With the change of seasons comes a renewed time to rethink and restart,” she says. “‘What’s so special about January?”

Besides, says Freytag, a mother of three, moms with school-aged kids “think of September as the new year.”

Here are 10 ways to start making the most of the season. And who knows? This year, you might be in great shape before that New Year’s Eve party rolls around.

1. Take advantage of the weather. Fall can be a treat for the senses: the crisp air, apple picking, pumpkin carving, a gorgeous canopy of fall foliage, and the crunch of leaves underfoot. These months are a great time to exercise outdoors and enjoy cooler temperatures.

“Walking, hiking and cycling are all awesome in the fall,” says Todd Durkin, MS, fitness coach and owner of Fitness Quest 10 in San Diego, Calif.

Discover park trails and take in some new scenery, whether you’re walking, biking, or in-line skating, he suggests.

In places where snow falls early, try cross country skiing or snowshoeing. Or, if you live near the beach, get out and play volleyball, throw the Frisbee around, or play a vigorous game of fetch with your dog.

“It’s a great time to do beach activities because it’s so much less crowded,” says Price.

If you’re near a lake, try kayaking or canoeing, for an excellent whole-body workout and a great change of pace.

And remember, it doesn’t have to seem like exercise to be a great workout.

“Raking leaves or doing some fall outdoor yard work is a great way to get the heart pumping, and it’s great calorie-burning,” says Freytag.

2. Think outside the box. Always wanted to learn to tap dance? Attempt to box? Master the jump rope? Ask any schoolchild: Fall is a great time to learn something new.

Many classes at gyms and elsewhere get started in the fall, so look around and see if something intrigues you.

And with the kids in school, parents have more time to check out those classes, Freytag says.

Fall is the perfect time to gain new physical skills, Price says, because you burn fewer calories when you begin a new activity (thanks to the learning curve). If you learn something new now, by next summer, you’ll have mastered the skill — and you’ll burn more calories doing it, just in time for swimsuit season.

3. Be an active TV watcher. Many people get geared up for fall premieres of their favorite television shows, says Freytag. “If you’re going to sit down and watch hours of TV, get moving,” she suggests. “Make a date with exercise and TV.”

While you watch, you can walk or run in place, do standing lunges, do tricep dips off the couch, or lift weights. During commercials, do push-ups or sit-ups. In a one-hour show, you probably have close to 20 minutes worth of commercial interruption.

4. Integrate exercise into your life. You already know the obvious suggestions: park farther away from your destination; take stairs instead of elevators; take a walk during your lunch break. Here are a few that are less obvious:

* If you’re spending the afternoon taking kids to soccer practice, instead of reading a book or visiting with another parent, “why not walk around the outside of the field while they practice?”, suggests Price. “Or (if you feel comfortable) warm up and cool down with the kids.”
* Or try “walking meetings,” like those Price and his colleagues at Biomechanics often hold. ‘”We go for a walk, we brainstorm, and we figure out who’s going to take what responsibilities,” says Price. “‘Things get achieved much more quickly,” he says, and everyone feels better for doing it.
* You can even get moving while you get motivated — for fitness or other life goals. ‘”Get some inspirational music or find a motivational talk and download it to your iPod,” suggests Durkin. Walk while you listen for 30 minutes.

5. Rejuvenate yourself. Fall is the time to rejuvenate body, mind and spirit, says Durkin. Get a massage after your run. Learn to meditate. Take an art class. Treat yourself not just with exercise but other activities that promote wellness, he says, so you can feel good physically, mentally, emotionally, and spiritually.

6. Remember the 30-day rule. “‘It takes about four weeks for the body to adapt to lifestyle changes,” says Price. That’s why people who give up on their fitness programs tend to do so within the first 30 days.

So, when the alarm goes off in the morning and it’s darker and colder, don’t roll over and hit the snooze button.

“Try to stick with a program for a month,” Price says. “After a month, behavior patterns will have adapted and it will be much easier to stick with it after that.”

7. Strive for the 3 Cs. Freytag calls commitment, convenience, and consistency “the three Cs”, and says having all three will lead to a successful fitness program.

First, exercise takes commitment. When a client complains to Freytag about a lack of time, she responds: “Tell me something I haven’t heard before. We’re all busy; that’s just part of our lives.

You have to start planning exercise, just like you do everything else,” like meetings, dinners, and getting kids to lessons and practice, she says. “Put in on the calendar, because later always turns into never.”

Convenience means choosing a gym that’s close by, or an activity you can do at home, or a time when you’re not likely to be interrupted.

Finally, there’s consistency. “I’d rather see a brand-new client work out for 10 minutes a day rather than one hour every month,” Freytag says

8. Deal with darkness. The best way to enjoy fall is to exercise outdoors. But it is getting darker earlier, and staying dark later in the morning, so be smart and safe.

“Just because it’s 6 p.m. (or a.m.) and dark doesn’t mean you can’t work out,” says Durkin. If walking or running outdoors, he says, “wear a reflective vest and carry a flashlight.”

When cycling, affix a light to your helmet or bike.

If possible, use trails or a local school track to avoid vehicle traffic. Try to work out at the same time every day, so drivers get used to seeing you.

9. Dress in layers. When exercising outside, layer your clothing. Before your body warms up, you may feel chilled, but once the blood gets pumping, you’ll feel overdressed.

These days, there’s no lack of great weather gear. Freytag and Price recommend clothing with wicking, often called “DriFit.”‘ This fabric wicks moisture away from your skin so you’re not exercising with wet fabric hanging on you.

Freytag suggests three layers: “The inner layer should be a moisture-wicking fabric, so it wicks away sweat and you’re not chilled. The second layer should be a warmth layer, and the third layer should be a protective layer (like a windbreaker or rain slicker, depending on the weather).”

“And don’t forget the sunglasses,” she warns. UV protection is important year round. Fall sun can be blinding at certain times of the day.

10. Find your motivation. “People are motivated by different things,” says Durkin. It’s important to first discover what your individual goals are, whether it’s losing weight, strengthening and toning, or preparing for a race or event, says Durkin.

But goals aren’t enough to get you there; you have to be motivated by the day-to-day workouts, he says. So choose something you’ll enjoy doing and will be likely to keep up, whether it’s walking or hiking with a friend, working with a trainer, or taking part in a “boot camp” class.

Creating a challenge for yourself will motivate you, as will encouragement and accountability, he adds. “You want to know when you’re doing a good job, and when you’re not,” says Durkin.

Remember too, that anything worth having takes work.

“Tell me something you can do three times a week for 10 minutes and be great at? It doesn’t exist,” he says. “If it was easy to be great, everybody would be great.”

Link to Barbara Russi Sarnataro’s article here

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Studies show that drinking excessive amounts of alcohol can be hazardous to your health. Many people enjoy drinking and are unlikely to give it up entirely, based on the threat of future health problems. A few glasses of wine may be safe for some and may even have a few health benefits.


But some overdo it. If you find yourself in the position of having drunk too much alcohol the night before, how can you handle the hangover? Eating Well magazine has some useful tips.

Of course, the best tip is to not overdo it! If you tend to over do it, try drinking a glass of water between every alcoholic drink to slow yourself down when drinking alcohol. It helps reduce dehydration and may keep you from drinking as much.

If you think you may have a problem with drinking, seek help.

Hangover Cures from Eating Well Magazine

Everyone knows someone who absolutely swears by a greasy egg sandwich from the corner diner to erase the symptoms of a hangover—but the only proven way to get rid of a hangover is to wait it out. (Hangovers usually last for 8 to 24 hours.) That said, some commonly touted hangover cures—while not proven effective—are worth a try if you’re truly in pain.



One study conducted in the 1970s found that drinking fruit juice or eating fruit relieved some hangover symptoms. Fruits and fruit juices contain a sugar called fructose, which may help your body clear alcohol faster, according to the National Institutes of Health. Fruits and vegetables (think: supposed tomato juice cures] also contain minerals, such as potassium, that are important in restoring your electrolyte balance and replenishing your body’s fluids.

Starchy Carbohydrates


Starchy carbohydrates, such as toast or crackers, may help to counteract nausea and low blood sugar (symptoms include headaches, fatigue and cold sweats) caused by long bouts of drinking with little food, according to an article in the journal Alcohol Health & Research World.



Drinking alcohol causes your body to lose a lot of water, especially if you’ve been sick to your stomach. Rehydrating—with water or sports drinks that contain electrolytes, such as sodium and potassium—could help you feel better.



The salt and potassium in bouillon-based soup may replace lost electrolytes, relieving some of the symptoms of dehydration: headache, weakness, dizziness.

“How Alcohol Affects Your Body,” an article from Eating Well

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The Nutrition Data website is a great source of the latest information on nutrition. It also links to a great nutrition blog, the Nutrition Data blog, written by Monica Reinagel M.S., LD/N.

The information in Nutrition Data’s database comes from the USDA’s National Nutrient Database for Standard Reference and is supplemented by listings provided by restaurants and food manufacturers. The source for each individual food item is listed in the footnotes of that food’s Nutrition Facts page. In addition to food composition data, Nutrition Data also provides a variety of proprietary tools to analyze and interpret that data. These interpretations represent Nutrition Data’s opinion and are based on calculations derived from Daily Reference Values (DRVs), Reference Daily Intakes (RDIs), published research, and recommendations of the FDA.

Nutrition Data was launched in 2003 and has grown into one of the most useful sources of nutritional analysis on the Web. In July 2006, Nutrition Data was acquired by CondéNet, a digital publisher under the Condé Nast Publications umbrella dedicated to editorial excellence. Nutrition Data’s continuing goal is to provide the most accurate and comprehensive nutrition analysis available, and to make it accessible and understandable to all.

Check out Nutrition Data here for the latest on Diabetes, Diet and Weight Loss, Heart Health and a whole host of useful tools to track your daily caloric needs, compare foods to determine which has the best nutrition content and more!

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From time to time we post about nutrition topics. Nutrition Data Blog is a great source of nutrition tips and ideas. Check out the ND blog here.

The Nutrition Data Blog is maintained by Monica Reinagel, MS, LD/N, CNS.

Who is Monica Reinagel? Take a look at her bio from MacMillan Speakers here to see if she really is a credible source about nutrition:

A licensed nutritionist, noted author, and trained chef, Monica Reinagel, MS, LD/N, CNS, has written and edited numerous books, articles, and other publications on health, nutrition, and diet. Her books include Amazon best-seller The Inflammation Free Diet Plan, as well as The Life Extension Revolution: The New Science of Growing Older without Aging (with Philip Miller, M.D.) and The Secrets of Evening Primrose Oil.

Monica is the creator of the IF Rating system, a scientific method for estimating the inflammatory effects of foods. She holds a Master’s Degree in Human Nutrition and is a board-certified nutrition specialist. Monica is a member of the American Dietetic Association, the American College of Nutrition and the International Association of Culinary Professionals.

Monica is Chief Nutritionist for NutritionData.com, the internet’s leading source of nutrition information. Her well-respected blog on NutritionData.com and her popular weekly Nutrition Diva podcast have attracted a large and enthusiastic fan base. In an age of information overload, Monica is known for her clear and practical advice on how to take charge of your health—without taking all the fun out of life.

Hmm, trained chef, licensed nutritionist, Masters Degree in nutrition, author of many nutrition books. We think Monica’s credibility speaks for itself! To view her blog click here.

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Lately H1N1 flu has been all over the news. The Center for Disease Control (CDC) has some specific guidelines to prevent catching this flu and, if you do catch it, they have recommendations on how to avoid spreading the flu germs to others. The main point is that you should stay home, rest and recover from the flu for at least 24 hours after your fever is gone. For more detailed information from the CDC, read on. And getting together for “Swine Flu parties,” where people purposely try to contract the flu from someone that is infected to build immunity, is not such a good idea. You never know who will get severely ill and who will just get a slight case of the flu. Why risk it if you don’t have to!

2009 H1N1 Flu in Humans

Flu virus under microscope

Is 2009 H1N1 virus contagious?
The 2009 H1N1 virus is contagious and is spreading from human to human.

How does 2009 H1N1 virus spread?

coughing and sneezing spreads germs

Spread of 2009 H1N1 virus is thought to occur in the same way that seasonal flu spreads. Flu viruses are spread mainly from person to person through coughing or sneezing by people with influenza. Sometimes people may become infected by touching something – such as a surface or object – with flu viruses on it and then touching their mouth or nose.

What are the signs and symptoms of this virus in people?
The symptoms of 2009 H1N1 flu virus in people include fever, cough, sore throat, runny or stuffy nose, body aches, headache, chills and fatigue. Some people may have vomiting and diarrhea. People may be infected with the flu, including 2009 H1N1 and have respiratory symptoms without a fever. Severe illnesses and deaths have occurred as a result of illness associated with this virus.

How severe is illness associated with 2009 H1N1 flu virus?
Illness with 2009 H1N1 virus has ranged from mild to severe. While most people who have been sick have recovered without needing medical treatment, hospitalizations and deaths from infection with this virus have occurred.

In seasonal flu, certain people are at “high risk” of serious complications. This includes people 65 years and older, children younger than five years old, pregnant women, and people of any age with certain chronic medical conditions. About 70 percent of people who have been hospitalized with this 2009 H1N1 virus have had one or more medical conditions previously recognized as placing people at “high risk” of serious seasonal flu-related complications. This includes pregnancy, diabetes, heart disease, asthma and kidney disease.

Young children are at risk

Young children are also at high risk of serious complications from 2009 H1N1, just as they are from seasonal flu. And while people 65 and older are the least likely to be infected with 2009 H1N1 flu, if they get sick, they are also at “high risk” of developing serious complications from their illness. See People at High Risk of Developing Flu-Related Complications for more information about who is more likely to get flu complications that result in being hospitalized and occasionally result in death.

CDC laboratory studies have shown that no children and very few adults younger than 60 years old have existing antibody to 2009 H1N1 flu virus; however, about one-third of adults older than 60 may have antibodies against this virus. It is unknown how much, if any, protection may be afforded against 2009 H1N1 flu by any existing antibody.

How does 2009 H1N1 flu compare to seasonal flu in terms of its severity and infection rates?
With seasonal flu, we know that seasons vary in terms of timing, duration and severity. Seasonal influenza can cause mild to severe illness, and at times can lead to death. Each year, in the United States, on average 36,000 people die from flu-related complications and more than 200,000 people are hospitalized from flu-related causes. Of those hospitalized, 20,000 are children younger than 5 years old. Over 90% of deaths and about 60 percent of hospitalization occur in people older than 65.

When the 2009 H1N1 outbreak was first detected in mid-April 2009, CDC began working with states to collect, compile and analyze information regarding the 2009 H1N1 flu outbreak, including the numbers of confirmed and probable cases and the ages of these people. The information analyzed by CDC supports the conclusion that 2009 H1N1 flu has caused greater disease burden in people younger than 25 years of age than older people. At this time, there are relatively fewer cases and deaths reported in people 65 years and older, which is unusual when compared with seasonal flu. However, pregnancy and other previously recognized high risk medical conditions from seasonal influenza appear to be associated with increased risk of complications from this 2009 H1N1. These underlying conditions include asthma, diabetes, suppressed immune systems, heart disease, kidney disease, neurocognitive and neuromuscular disorders and pregnancy.

How long can an infected person spread this virus to others?
People infected with seasonal and 2009 H1N1 flu shed virus and may be able to infect others from 1 day before getting sick to 5 to 7 days after. This can be longer in some people, especially children and people with weakened immune systems and in people infected with the new H1N1 virus.

Prevention & Treatment

What can I do to protect myself from getting sick?
This season, there is a seasonal flu vaccine to protect against seasonal flu viruses and a 2009 H1N1 vaccine to protect against the 2009 H1N1 influenza virus (sometimes called “swine flu”). A flu vaccine is the first and most important step in protecting against flu infection. For information about the 2009 H1N1 vaccines, visit H1N1 Flu Vaccination Resources. For information about seasonal influenza vaccines, visit Preventing Seasonal Flu With Vaccination.

There are also everyday actions that can help prevent the spread of germs that cause respiratory illnesses like the flu.

Take these everyday steps to protect your health:

Cover your nose and mouth with a tissue when you cough or sneeze. Throw the tissue in the trash after you use it.

Wash your hands

* Wash your hands often with soap and water. If soap and water are not available, use an alcohol-based hand rub.*
* Avoid touching your eyes, nose or mouth. Germs spread this way.
* Try to avoid close contact with sick people.
* If you are sick with flu-like illness, CDC recommends that you stay home for at least 24 hours after your fever is gone except to get medical care or for other necessities. (Your fever should be gone without the use of a fever-reducing medicine.) Keep away from others as much as possible to keep from making others sick.

Other important actions that you can take are:

* Follow public health advice regarding school closures, avoiding crowds and other social distancing measures.
* Be prepared in case you get sick and need to stay home for a week or so; a supply of over-the-counter medicines, alcohol-based hand rubs * (for when soap and water are not available), tissues and other related items could help you to avoid the need to make trips out in public while you are sick and contagious.

What is the best way to keep from spreading the virus through coughing or sneezing?
If you are sick with flu-like illness, CDC recommends that you stay home for at least 24 hours after your fever is gone except to get medical care or for other necessities. (Your fever should be gone without the use of a fever-reducing medicine.)

Keep away from others as much as possible. Cover your mouth and nose with a tissue when coughing or sneezing. Put your used tissue in the waste basket. Then, clean your hands, and do so every time you cough or sneeze.

If I have a family member at home who is sick with 2009 H1N1 flu, should I go to work?

Employees who are well but who have an ill family member at home with 2009 H1N1 flu can go to work as usual. These employees should monitor their health every day, and take everyday precautions including covering their coughs and sneezes and washing their hands often with soap and water, especially after they cough or sneeze. If soap and water are not available, they should use an alcohol-based hand rub.* If they become ill, they should notify their supervisor and stay home. Employees who have an underlying medical condition or who are pregnant should call their health care provider for advice, because they might need to receive influenza antiviral drugs. For more information please see General Business and Workplace Guidance for the Prevention of Novel Influenza A (H1N1) Flu in Workers.

What is the best technique for washing my hands to avoid getting the flu?

Washing your hands often will help protect you from germs. CDC recommends that when you wash your hands — with soap and warm water — that you wash for 15 to 20 seconds. When soap and water are not available, alcohol-based disposable hand wipes or gel sanitizers may be used.* You can find them in most supermarkets and drugstores. If using gel, rub your hands until the gel is dry. The gel doesn’t need water to work; the alcohol in it kills the germs on your hands.

What should I do if I get sick?
For information about what to do if you get sick with flu-like symptoms this season, see What To Do If You Get Sick: 2009 H1N1 and Seasonal Flu. A downloadable flyer Adobe PDF file containing this information also is available at http://www.cdc.gov/flu/freeresources/2009-10/pdf/what_to_do_if_you_get_sick.pdf Adobe PDF file.

What are “emergency warning signs” that should signal anyone to seek medical care urgently?

In children:

* Fast breathing or trouble breathing
* Bluish skin color
* Not drinking enough fluids
* Not waking up or not interacting
* Being so irritable that the child does not want to be held
* Flu-like symptoms improve but then return with fever and worse cough
* Fever with a rash

In adults:

* Difficulty breathing or shortness of breath
* Pain or pressure in the chest or abdomen
* Sudden dizziness
* Confusion
* Severe or persistent vomiting

Are there medicines to treat 2009 H1N1 infection?

Yes. There are drugs your doctor may prescribe for treating both seasonal and 2009 H1N1 called “antiviral drugs.” These drugs can make you better faster and may also prevent serious complications. This flu season, antiviral drugs are being used mainly to treat people who are very sick, such as people who need to be hospitalized, and to treat sick people who are more likely to get serious flu complications. Your health care provider will decide whether antiviral drugs are needed to treat your illness. Remember, most people with 2009 H1N1 have had mild illness and have not needed medical care or antiviral drugs and the same is true of seasonal flu.

What is CDC’s recommendation regarding “swine flu parties”?
“Swine flu parties” are gatherings during which people have close contact with a person who has 2009 H1N1 flu in order to become infected with the virus. The intent of these parties is for a person to become infected with what for many people has been a mild disease, in the hope of having natural immunity 2009 H1N1 flu virus that might circulate later and cause more severe disease.

CDC does not recommend “swine flu parties” as a way to protect against 2009 H1N1 flu in the future. While the disease seen in the current 2009 H1N1 flu outbreak has been mild for many people, it has been severe and even fatal for others. There is no way to predict with certainty what the outcome will be for an individual or, equally important, for others to whom the intentionally infected person may spread the virus.

CDC recommends that people with 2009 H1N1 flu avoid contact with others as much as possible. If you are sick with flu-like illness, CDC recommends that you stay home for at least 24 hours after your fever is gone except to get medical care or for other necessities. (Your fever should be gone without the use of a fever-reducing medicine.) Stay away from others as much as possible to keep from making others sick.
Contamination & Cleaning

Clean surfaces and doorknobs, phones and counters

How long can influenza virus remain viable on objects (such as books and doorknobs)?
Studies have shown that influenza virus can survive on environmental surfaces and can infect a person for 2 to 8 hours after being deposited on the surface.

What kills influenza virus?
Influenza virus is destroyed by heat (167-212°F [75-100°C]). In addition, several chemical germicides, including chlorine, hydrogen peroxide, detergents (soap), iodophors (iodine-based antiseptics), and alcohols are effective against human influenza viruses if used in proper concentration for a sufficient length of time.

What if soap and water are not available and alcohol-based products are not allowed in my facility?
If soap and water are not available and alcohol-based products are not allowed, other hand sanitizers that do not contain alcohol may be useful.

What surfaces are most likely to be sources of contamination?
Germs can be spread when a person touches something that is contaminated with germs and then touches his or her eyes, nose, or mouth. Droplets from a cough or sneeze of an infected person move through the air. Germs can be spread when a person touches respiratory droplets from another person on a surface like a desk, for example, and then touches their own eyes, mouth or nose before washing their hands.

How should waste disposal be handled to prevent the spread of influenza virus?
To prevent the spread of influenza virus, it is recommended that tissues and other disposable items used by an infected person be thrown in the trash. Additionally, persons should wash their hands with soap and water after touching used tissues and similar waste.

What household cleaning should be done to prevent the spread of influenza virus?
To prevent the spread of influenza virus it is important to keep surfaces (especially bedside tables, surfaces in the bathroom, kitchen counters and toys for children) clean by wiping them down with a household disinfectant according to directions on the product label.

How should linens, eating utensils and dishes of persons infected with influenza virus be handled?

Linens, eating utensils, and dishes belonging to those who are sick do not need to be cleaned separately, but importantly these items should not be shared without washing thoroughly first.
Linens (such as bed sheets and towels) should be washed by using household laundry soap and tumbled dry on a hot setting. Individuals should avoid “hugging” laundry prior to washing it to prevent contaminating themselves. Individuals should wash their hands with soap and water or alcohol-based hand rub immediately after handling dirty laundry.

Eating utensils should be washed either in a dishwasher or by hand with water and soap.

For more info go to the

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By Sue Shekut, Owner, Working Well Massage, Licensed Massage Therapist, Certified Wellness Coach, ACSM Personal Trainer

Many Working Well Massage clients travel for business. Aside from cramped airplane seats, long waits in security lines, and walking for miles on concrete terminal floors, air travel requires sitting for long periods, breathing in stale recycled air and can be dehydrating. Where do weary travelers go for relief while waiting for their planes to board? Well, you can go to the airport bar and have a cocktail, beer or cup of Starbucks finest, but keep in mind that alcohol and caffeine are both dehydrating. Health conscious travelers go to an airport massage station, spa, oxygen bar or get a pampering manicure to pass the time and help their bodies adjust to air travel stress. And then they drink plenty of water!

What Services Do Airport Spas Provide? from By Anitra Brown, at About.com

• Chair Massage — The most common service is a seated or chair massage. You sit fully clothed in a special chair that cradles you face while the massage therapist works on your back and shoulders.

And you can get a chair massage for as short as ten or 15 minutes. It is great for working out kinks before they turn into hard knots! These are sometimes available in small “kiosks” right by the gates.

• Oxygen Therapy — You sit in a comfy chair with a two-pronged plastic tube up your nose, usually for 15 minutes, getting oxygen scented with essential oils that help you relax or boost your immune system.

• Other popular services are manicures and pedicures. Facials are more unusual, but sometimes available. A few places offer full salon services — cut, color even highlights.

Massage and Spa Services at U.S. Airports

Here’s a list of some of stress relieving services compiled from articles by Harriet Baskas of USA Today and Anitra Brown of About.com:

• Austin- Bergstrom International Airport Knot Anymore offers chair massages

• Baltimore/Washington International Thurgood Marshall Airport has two Destination Relaxations — one is a chair-massage kiosk on Pier B and the other a full-service store on Pier D that offers table and chair massages, as well as foot and hand rubs.

• Boston Logan International airport
The Jetsetter Mini Spa offers chair and table massages, manicures, pedicures and facials.
Boston’s Logan Airport also has Polished, in Terminal C, just before the security checkpoint at Gates 25-36. Polished offers foot, hand, back, neck and shoulder massages, manicures, pedicures, make-up applications and men’s grooming services.

• Chicago’s O’Hare International Airport has the Backrub Hub, offering neck and back massages in Terminal 3 (by the American and Delta gates). Massages also are offered at the full-service health club at the O’Hare Hilton, accessible via pedestrian tunnels from the terminal.

• Denver International Airport is served by two locations of A Massage Inc. You can get a haircut or massage (chair or table) at the location on Concourse B. The other is in the Main Terminal, on Level 6.

• Detroit Wayne County International Airport-OraOxygen
This airport has an underground passage with a trippy light show and New Age music. If you need more, the OraOxygen Spa by Gate A45 gives oxygen treatments, as well as facials, manicures, pedicures,a and massages, including foot massages and a 90-minute hot-stone massage. You can even take showers.

• Indianapolis International Airport
The post-security Enroute Massage and Spa (formerly Passport Travel Spa) offers manicures and pedicures, chair and table massages, and a new 20-minute, three-technician, three-service treatment (the “3 in 20”) that offers time-pressed travelers a neck and shoulder massage as well as hand and foot treatments — all at the same time.

• John F. Kennedy International Airport- Elemis Travel Spa and XpresSpa
While the Elemis Travel Spa in Terminal 7 offers complimentary massages to British Airways’ top-tier travelers.

XpresSpa in JetBlue’s new Terminal 5 offers passengers will find pay-as-you-go services ranging from head, foot, leg, back and shoulder massages to manicures, pedicures and facials.

• Las Vegas-McCarran International Airport
Oxygen treatments are also available at here at three Oxygen Bar locations.

• Miami International airport
The Jetsetter Mini Spa offers chair and table massages, manicures, pedicures and facials. The Miami branch also has a sleep pod for napping.

• Nashville-The Massage Bar
Heat therapy, foot massages and a variety of seated massage services.

• Newark-D-Parture Spa
d_parture spa offers chair massage, spa pedicures combines with massage, and cuts, color and manicures. d_parture spa has two Newark airport locations: Terminal C at Gate 92 and Terminal B across from the Duty Free shop. In addition, The Terminal B location offers oxygen therapy and has a private room for full-body massages and European facials.

Also in Newark, The Massage Bar in Terminal A offers 15-minutes of seated massage for $21 or 30 minutes for $39. Ten minutes of foot refexology is $15. A second kiosk location is in Newark’s A-3 connector.

• New York’s LaGuardia Airport
XpresSpa offers passengers will find pay-as-you-go services ranging from head, foot, leg, back and shoulder massages to manicures, pedicures and facials.

• Orlando International Airport d_parture Spa
The menu includes hair and nail services, as well as waxing, chair and foot massages, and facials.

• At Pittsburgh International Airport Polished offers foot, hand, back, neck and shoulder massages, manicures, pedicures, make-up applications and men’s grooming services. It’s located at the beginning of Concourse A, after security.

• Sacramento Columbus, Ohio-The Massage Bar
Heat therapy, foot massages and a variety of seated massage services.

• Seattle-Tacoma International Airport-The Massage Bar
In addition to heat therapy, foot massages and a variety of seated massage services, the Massage Bar offers happy hour discounts.

• Washington Dulles International Airport-The Massage Bar provides massage in a a kiosk on Concourse B.

Canadian Airports Spa Services

• Alberta’s Calgary International Airport-OraOxygen
A full-range of massage services, plus ear candling, showers and oxygen sessions, are offered.

• British Columbia’s Vancouver International Airport has three locations of Absolute Spa. Services include massage, pedicures, manicures, facials, and oxygen treatments. Absolute is located before the security gates in the International Departures area; past security in the U.S. Departures area; and in the Fairmont Hotel in the International Terminal.

International Airport Spa Services from Spa Index

• Amsterdam’s Schiphol Airport-OraOxygen
A full-range of massage services, plus ear candling, showers and oxygen sessions, are offered.

• Cancun Airport-The Salon Spa at Cancun Airport, Terminal 2, A Gates

• London, England-The Molton Brown Travel Spa
British Airways Terminal 1 and Terminal 4, Departures Lounge. Complimentary spa treatments to British Airways customers traveling First Class and Club World, and gold cardholders.

• Frankfort, Germany-Frankfurt Airport (FRA)- Be Relax Spa
Terminal 2
Be Relax provides relaxation and beauty services at the heart of airports and business around the world. Day after day, Be Relax professionals provide support with our relaxation centers when you most need to take a break. Services are designed to be of short duration and without requiring appointments.

• Hong Kong International Airport (HKG)-Regal Airport Hotel Health Spa and Pool
Full menu of services, including gymnasium, fitness center, aerobics, sauna, steam room, massage services, spa beauty treatments. Connect from the hotel to the Passenger terminal of Hong Kong International Airport via the sky-way.

• Milan, Italy-Linate Airport (LIN) – Be Relax Spa
Be Relax provides relaxation and beauty services at the heart of airports and business around the world. Day after day, Be Relax professionals provide support with our relaxation centers when you most need to take a break. Services are designed to be of short duration and without requiring appointments.

• Paris, France-Charles de Gaulle International Airport (CDG)
Be Relax Spa with locations in most terminals — visit website for individual phone numbers and email addresses for each CDG kiosk.
Be Relax provides relaxation and beauty services at the heart of airports and business around the world. Day after day, Be Relax professionals provide support with our relaxation centers when you most need to take a break. Services are designed to be of short duration and without requiring appointments.

Airport Massage Chairs
Even, Smarte Carte, the company best known for renting airport luggage carts, is getting in on the airport massage action. The company maintains self-service, automated massage chairs in about 30 airports, including Anchorage, Cincinnati, Dallas-Fort Worth, Reno and Pittsburgh.

Airport Nail Services

In addition to the spas mentioned above, travelers with nails in need can also visit one of the thirteen airport locations of 10 Minute Manicure or stop in at one of the three airport locations (Seattle, Sacramento and Dulles) of butter LONDON, a nail salon with a non-toxic product line.

Harriet Baskas writes about travel etiquette for MSNBC.com and is the author of the airport guidebook Stuck at the Airport and a blog of the same name.

Anitra Brown, Guide to Spas for About.com, is a journalist specializing in spas who decided to experience the other side of the treatment table. In addition to her writing, she is a licensed esthetician in the states of New York and Arizona and has worked at several luxury resort spas, including Alvadora Spa at Royal Palms in Phoenix.

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From the Nutrition Data Website,a diet that makes sense…and can actually be maintained over time. It’s not a fad, it’s a framework. Read about the Better Choices Concept:

The Better Choices Diet revolves around one very simple key concept:

For every food that you eat, there are likely to be other equally nutritious foods that will satisfy your hunger with fewer Calories.

The Better Choices Diet starts with a simple nutritional analysis of your current diet. It evaluates each food that you now eat, and recommends alternative foods that may provide more nutritional value and help you feel full on fewer Calories. Instead of shocking your body with an abrupt change in foods, the Better Choices Diet focuses on evolving your diet one food at a time.

Other benefits of the Better Choices Diet
Unlike many other diet plans, the Better Choices Diet:

• Has no banned foods. Instead of rigid lists of “approved” and “unapproved” foods, the Better Choices Diet allows you to eat anything, but encourages you to make smarter food choices.

• Requires no special foods or other investments. Everything you need to understand and use the Better Choices Diet is contained within the Nutrition Data website.

• Can be used with other diet plans. The tools and methods of the Better Choices Diet can also be used to improve the effectiveness of most other diet plans.

• Can also be used for weight gaining diets. The Better Choices Diet is not just for weight loss; it’s about controlling your weight (up or down) through proper food selection and hunger control.

How the Better Choices Diet Evaluates Foods

The Better Choices Diet determines potential food substitutions with the help of ND’s Nutritional Target Map, which maps food in relation to their predicted satiating effect (Fullness Factor) and nutrient density (ND Rating). Foods closer to the upper right corner of the Nutritional Target Map are Better Choices for healthy weight loss, and foods closer to the lower right corner are Better Choices for healthy weight gain.

Better Choices Nutritional Target Map

The 4 Steps of the Better Choices Diet:

1. Make a daily record of everything you eat. Making a record of your diet is a very tedious task if you’re using paper and pencil, but it’s very easy to do with the My Tracking feature of My ND. Please read the My Tracking Help page to learn how to track and analyze your intake.

2. Determine which foods contribute the most Calories to your diet. The primary focus of the Better Choices Diet is to gradually replace some of the foods that you now eat with other foods that are more supportive of your goals. It makes sense to start with those foods that are contributing the most calories to your diet, since this is most likely to have the greatest positive impact on your progress. This step is automated with My Tracking. The tracking report that it generates includes a listing of all foods that you consumed, along with the percentage of calories that each supplied to your diet.

3. Make Better Choice substitutions for those foods. For each item on your tracking report, you’ll also find links to Better Choice substitutions. Select your goal (weight loss, optimum health, or weight gain), and click on the link to explore the resulting list of foods. It’s not important to choose foods that appear highest on the list—simply choose any of these foods that you would enjoy eating.

4. Repeat. Your goal is to gradually evolve your diet to include more nutritious and filling foods and less unhealthy and unsatisfying foods. Over time, as you incorporate more of these foods into your diet, the total calories that you consume will drop, and the overall nutrient density of your meals will increase.

Warning: The Better Choices Diet is a self-directed program.

Despite its potential benefits, the Better Choices Diet is not recommended for those with eating disorders or diet-related medical conditions. It is best suited for individuals who are only moderately overweight and reasonably self-disciplined. All diet analyses and food recommendations are provided interactively via the Nutrition Data website. Although these services are free, no other specific dietary advice is provided. The Better Choices Diet also relies heavily on ND’s Ratings and Fullness Factors. While these calculated values provide a reasonable scientific prediction of a food’s benefit with relation to diet, they can not take into account every aspect of a food’s value. For this reason, no guarantee can be made on the accuracy or suitability of this diet with respect to your individual needs. If in doubt, please consult a nutritionist or healthcare professional for more specific dietary recommendations.

For more on the Better Choices Diet and Nutrition Data tools for tracking and evaluating your food choices, click here.

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