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‘I’m a Cardiologist, and These Are the Heart-Healthy Snacks I Always Have With Me When I Travel’ – Well+Good

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Elsie Yang
Whether you’re traveling by plane, train, or automobile, there is always something about hitting the road that always brings with it some ravenous hunger (or is that just me?). As a result, when packing for your trip, it’s important to pack some fuel for your body. Of course, not all snacks are created equal, and that becomes particularly true when traveling. While you may have many active adventures planned on the other end of your travel, the process of getting to those adventures may involve more than a few sedentary hours.
“Prolonged travel can have variable effects on health,” says Tamanna Singh, MD, a doctor of clinical cardiology and cardiovascular medicine at the Cleveland Clinic. “With air travel, some people can be impacted by fluctuation in oxygen levels, changes in air pressure, and temperature swings. The air pressure on planes is quite low, which means less oxygen is getting to your body. This can lead to fatigue, shortness of breath, and can cause gas expansion in the gut and stomach discomfort.” Moreover, as Dr. Singh notes, “airplane cabins also have low humidity, which contributes to dehydration.” Even if you’re not flying, sitting still for as little as four hours can lead to increased risk for developing deep venous thrombosis (aka clots in the legs). According to Dr. Singh, this can stress the heart and make it challenging to get adequate oxygenation in your body. As a result of all of the above rationale, she emphasizes that it is particularly important to pay attention to what you’re putting into your body any time you’re traveling.
To make sure that you’re well-prepared to enjoy every moment of your travel plans, we asked Dr. Singh for more expert intel about what foods she recommends bringing on your next trip for optimal cardiovascular health, and which ones you should attempt to avoid.
Due to the increased risk for dehydration that generally accompanies travel (especially by plane), Dr. Singh recommends plenty of H2O and electrolytes. Be sure to pack a reusable water bottle in your carry on, and bring along some electrolyte packets or tablets, like those from Cure Hydration or Nuun. Drink plenty of water before you leave, drink it on your flight (or in the car), and continue hydrating (yes, even more than usual) while on your vacation. This will also help prevent traveler’s constipation.
Speaking of the importance of staying well-hydrated when traveling, coconut water is packed with hydration-boosting electrolytes, including potassium and magnesium, which makes it more hydrating than regular water. In addition to keeping you hydrated, electrolytes help regulate your pH and control muscle contractions, which is especially beneficial for travelers spending long hours outside swimming, hiking, or doing any physical activity in warm weather. “Coconut water could be a good choice for rehydration after a long or intense workout, an illness during which you experience vomiting or diarrhea, or after a day out in the sun,” Serena Poon, CN, a chef and certified nutritionist previously told Well+Good. Coconut water also contains vitamin C, which can help keep your immune system strong when traveling. Look for low sugar options, like those from Vita Coco or mix up your own by adding Laird Superfood’s coconut water mix.
Given the propensity for folks to experience symptoms of gastrointestinal unrest—including indigestion, bloating, and stomach tightness—during travel, Dr. Singh recommends high-protein snacks that do not promote gas, meaning minimal fiber. That could be anything from a peanut butter and jelly sandwich to crackers with mild cheese, hard-boiled eggs, applesauce, or a turkey wrap. Low-salt tortilla chips with guac, trail mix, and Greek yogurt are three other delicious ideas. After you arrive at your destination, Dr. Singh reminds you that fiber is a super heart-healthy nutrient that should return to being a key component in your meal rotation.
Speaking of whole foods, eating truly unprocessed ingredients is always a good idea—but especially during travel. Dr. Singh recommends fresh fruit that doesn’t have a high fiber content for the same reasoning above. This might include cantaloupe, honeydew, watermelon, nectarines, peaches, and ripe bananas. You can also peel fruits and whirl them into a smoothie to take with you on the road. All fruits pack a potent amount of heart-healthy vitamins and minerals, like vitamins A, B, and C, plus the carbohydrate content will keep you energized (without spiking your blood sugar) in the air or on the road.
According to Dr. Singh, there are a few food categories that could cause digestive issues or abdominal pain when flying. “Given the increased risk for gas expansion and abdominal bloating on planes, I suggest avoiding gas-producing foods and fried or fatty foods,” says Dr. Singh. This includes the following:
Overall, Dr. Singh recommends that we “stick with whole foods or unprocessed, nutritious snacks that have a good balance of protein, carbs, and healthy unsaturated fats.” The result? A truly spectacular (and heart-healthy) vacation.
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Health and Lifestyle

Woman recounts shooting outside of Defined Fitness – KOB

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Griffin Rushton
Updated: January 10, 2022 09:42 PM
Created: January 10, 2022 04:29 PM

ALBUQUERQUE, N.M. – An early morning workout ended with panic and tears in southwest Albuquerque Monday after someone fired a gun outside the Defined Fitness on Central Avenue.
A woman – who wanted to stay anonymous – said it started around 9 a.m. with a loud bang. It didn't take long to realize it was a gunshot, but it's what happened next that has her questioning her membership.
“I'm still shocked just because it could have been someone who, who could have died in there,” said the woman. 
Hearts were pumping at the Defined Fitness near Central and Unser – but not because of a workout.
“We were starting to warm up, we heard a loud pop. And we thought maybe it was the speakers or the light bulb that busted. So we go and we take a look. And we hear the instructor scream and say, ‘Oh, my goodness,’”
She said that's when they noticed a bullet hole the size of a quarter in the wall and then, more gunfire.
“We start hearing more bullet shots. And so at that time, everybody just panicked and round ran out of the room.”
Albuquerque police confirmed there was a shootout between two cars behind the gym and a stray bullet hit the building. The woman says she's thankful no one was hurt, but is worried not enough people knew they were in danger in the first place.
“They should have evacuated and notified the members that something's going on, and please evacuate. Put more alert out there, versus letting everybody just sit there and continue to work out.”
Defined Fitness sent KOB 4 a statement saying the incident was unrelated to the gym and says it’s still a safe place for its members. But this is not the first time gym-goers have voiced concerns about safety at this location.
Back in November, KOB 4 spoke to a woman who said someone broke into her car in broad daylight and claimed Defined Fitness was not doing enough to keep its members safe.
Both women said they are not sure if they'll ever return to this location.
“I think I'm taking a little break from this gym, just so I can refocus and find my comfort again. So it'll be a while before I returned to this location.”
An APD spokesperson said the gym's security footage has been reviewed and there are no leads on a potential suspect.

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Fitacular 2022 with Planet Fitness – ABC27

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ABC27
Get Fitacular in 2022 with help from Planet Fitness! With several locations in our area it’s easy to get into better habits and make the right choices for your physical and mental health.
Copyright 2022 Nexstar Media Inc. All rights reserved. This material may not be published, broadcast, rewritten, or redistributed.
WEST MANCHESTER TOWNSHIP, Pa. (WHTM) — The moment the roof collapsed into a York County skating rink was caught on camera Sunday night in West Manchester Township.
It’s still unclear what started that fire that firefighters fought for several hours in the snow, then pouring rain.
DOVER, Pa. (WHTM) — After the heavy snowfall, you can find 11-year-old Mason Torbert working hard shoveling snow so he can save up money to play his favorite sport, football with his friends.
“I want to work for it and get it done, so I can go play tackle because I love that sport,” Torbert said.
JERUSALEM (AP) — An Israeli hospital on Monday said preliminary research indicates a fourth dose of the coronavirus vaccine provides only limited defense against the omicron variant that is raging around the world.
Sheba Hospital last month began administering a fourth vaccine to more than 270 medical workers — 154 who received a Pfizer-BioNtech vaccine and 120 others who received Moderna’s. All had previously been vaccinated three times with the Pfizer-BioNtech vaccine.

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Jadakiss Explains Why Living “Healthy Is Gangsta” – Vibe

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“There’s nothing corny about wanting to live.”
By DeMicia Inman
Staff Writer, News
Jadakiss offered his definition of a gangster during an episode of the Facebook Watch series The Pull Up. In a clip shared on the rapper’s social media, he explains how his lifestyle choices has made being healthy the cool thing to do, and why everyone should take a similar route.
“I think healthy is gangsta,” the 46-year-old rapper exclaimed.
He continued, “Everybody want to be tough guys and this and that, and rich. If you not healthy, you can’t be alive to spend your money. If you not healthy, you can’t enjoy the party, you can’t enjoy the perks of life, you won’t be here to see your kids graduate, to see ’em score they first touchdown, to see things like that. So health is more important than anything.”

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He continued to share how his fellow members of The Lox all maintain a health-conscious lifestyle.
“My brothers, Styles, and Sheek… Sheek been working out forever. Styles been on us to eat right and live right. So it’s a collective lifestyle that you gotta live and there’s nothing corny about wanting to live.”
The rappers not only encourage healthy habits among each other but have created space for others to do the same. In February, Styles P discussed the importance of why he decided to open Juices For Life in the Bronx with Good Morning America.
“It is important that you take care of the forgotten. Obviously, this started with us being because we’re from a Black and brown community,” said Styles. “We’re from a poverty community, but why does that mean we don’t have to eat right?”
He continued, “It’s not about being a vegan, it’s not about being plant-based, that’s not what I’m pushing on people, we push balance and health,” said Styles. “It’s about the people.”
View the full episode of Pull Up with Jadakiss featuring Lil Cease below.
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