HEALTH & WELLNESS-October 2020

Breast Cancer Awareness Month

Ladies, be sure to get your mammograms scheduled for early prevention. 


Water: It is Mmm Mmm Important for Staying Alive

Roughly 60%1 of the human body is made up of water, and it is essential for good health. Water regulates body temperature, delivers vital nutrients to cells, carries toxic substances out of the body, and serves many other vital functions. While the Dietary Reference Intakes2 (DRIs) do not address specific recommendations for daily intake, the amount of water you need each day depends on several factors, including how much you weigh, the climate you live in, how physically active you are, and whether you have specific medical conditions. Drinking enough fluids throughout the day is one way to maintain proper hydration, but keep in mind that about 20%3 of your daily needs come from the food you eat. Include plenty of fruits and vegetables every day to boost your fluid intake.

Traveling? Take Your Health with You

Traveling can interrupt even well-established healthy eating and exercise routines if you are not prepared. Add these essential items to your packing list to stay on track with your health goals while you are away from home.

Portable Snacks Having healthy snacks on hand while traveling can keep you from undoing the progress you have worked hard to achieve. Unexpected travel changes, long lines, and other stressful travel snafus can derail your commitment to eating well. Choose portable snacks like nuts, nut butters, seeds, popcorn, jerky, dried fruit, and vegetable chips.

Prescriptions Do not forget to take prescription medications along with you, including those you may not use daily, like an EpiPen or rescue inhaler. Remember to carry prescriptions in their original bottles to get through airport security checkpoints smoothly.

Sunscreen Even if you do not plan to spend a lot of time in the sun, it is a good idea to bring sunscreen just in case you find yourself outside longer than you anticipated.

Insect Repellent Mosquitos and other irksome biting insects can put a damper on your travel plans. Plus, they can carry some dangerous diseases and parasites. Pack a travel-sized container of bug spray just in case.

Earplugs Getting enough rest while traveling can be difficult. New environments and unpredictable noises can interrupt your sleep, so pack a set of earplugs to ensure you get a good night’s sleep.

Refillable water container Rather than buying expensive bottled water, bring a refillable container with you. It could save4 you up to $3,000 annually, according to some estimates. While you cannot bring a pre-filled container through security lines, most airports now have bottle filling stations to make staying hydrated easy. 

Tennis Shoes Make sure to include a little physical activity during your trip. Walking, hiking, and running are easy activities that only require proper footwear.



Homemade Trail Mix is super easy to make and great to have on hand when you need a quick snack. It packs well for school, hikes, or to keep in your purse as an emergency snack. It’s a healthy trail mix recipe that you’ll want to make again and again!

  • 1 cup (3.5 ounces) each: walnuts, pecans, and cashews
  • 1 cup (3 ounces) each: banana chips and toasted coconut ribbons (see notes)
  • 1/2 cup (2.5 ounces) each: raisins and chocolate chunks (see notes)


  1. Preheat your oven to 350 degrees.
  2. Place the walnuts, pecans, and cashews on a baking sheet and toast them in your oven for 6-8 minutes, or until they are lightly browned and smell fragrant. Remove them from the oven and let them cool.
  3. Once the baking sheet is cool, add all the other ingredients and mix them together. Store in a sealed bag.


If your coconut is not toasted, place it on a separate baking sheet and toast it in the oven for 4-5 minutes. Coconut will toast faster and burn easier than the nuts so keep a close eye on it.


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