Musings from Jane Air

10 Phrases to Know Before You Go.....

2010-03-08T09:30:00Z

Traveling internationally is one of the best experiences. Traveling solo to international destinations is an experience all on its own. Women feel a certain amount of freedom when they're out on their own - embarking on a new destination builds self-confidence, and can ignite an entirely new set of life ambitions. Whether you're planning on a trip overseas for the first time or you're an experienced solo traveler there's one thing that never changes: the importance of staying safe. Women travelers need to protect themselves while abroad. Basic safety rules apply:

• Pay attention
• Never leave your tour group
• Keep a phone card with you at all times
• Hide your money and passport in your bra or shoes
• Always have a map

While the above rules are essential to staying safe, it's also helpful to know how to speak the language of the country you're visiting. In a worst-case scenario situation, speaking and understanding the very basics of a foreign language is not only a courtesy to the other culture, it's an important safety tool. Here are the 10 essential phrases to know before you go on your next trip abroad:

Hello

Hola - Spanish
Ciao - Italian
Bonjour - French
Hallo - German

Do you speak English?

¿Habla inglés? - Spanish
Parla inglese? - Italian
Parlez-vous anglais? - French
Sie sprechen Englisch? - German

How do you say?

Cómo se dice...? (the "c" in dice is soft like an "s") - Spanish
Come si dice...? (the "c" in dice is like a "ch") - Italian
Comment dit-on...? - French
Was ist...?- German (what is...)

I am lost.

Estoy perdido. - Spanish
Io sono perso. - Italian
Je suis perdu. - French
Ich bin verloren. - German

Where is the

Donde esta...? - Spanish
Dove si trova il...? - Italian
Où est la...? - French
Wo ist der...? - German

Help

Ayuda! - Spanish
Aiuto! - Italian
Aider! - French
Hilfe! - German

Can you help me? / Help me, please

Ayúdeme por favor? - Spanish
Mi potete aiutare? - Italian
Pouvez-vous m'aider? - French
Können Sie mir helfen? - German

I'm in danger

Estoy en peligro. - Spanish
Sono in pericolo. - Italian
Je suis en danger. - French
Ich bin in Gefahr. - German

Please call the police

Por favor llame a la policía. - Spanish
Si prega di chiamare la polizia. - Italian
S'il vous plaît appelez la police. - French
Rufen Sie die Polizei. - German

Thank you

Gracias- Spanish
Grazie - Italian
Merci- French
Danke - German

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At the Mercy of Mother Nature

2010-03-02T14:49:39Z

Traveling Professional

Even the most seasoned, professional travelers get snared by one of the most uncontrollable circumstances out there - weather. Mother Nature is the great equalizer, regardless of business or personal travel plans. I, along with thousands of other travelers, was caught in the domino effect of snowstorms in the Mid-Atlantic States and across most of the US that shut down many of the country's major airports.

]]> Along with the family in line behind me trying to escape the cold for Winter Break (ironic), I recently found myself snowbound in Chicago, trying to figure out how to buy a seat on any flight out of O'Hare before it shut down. For one brief, crazy moment I considered renting a car and driving south. One look at the car rental counter lines filled with like-minded travelers, coupled with a mental image of driving solo in hazardous conditions made me cross that idea from the list.

After trying unsuccessfully to move the time of my business meeting and buy a seat on one of the last flights out of O'Hare, I put on my traveling professional hat and made quick work of a to-do list:

1. Rescheduled meetings and conference calls;

1. Booked 2 more nights at Chicago's Wyndham Hotel, where I had stayed for my non-stranded part of the trip;

2. Looked for airlines who would give me refundable tickets so I could be prepared to get out once the snow stopped;

3. Made sure the Wyndham's in-room Internet access was still working;

4. Stocked up on provisions to wait out the snowstorm.

Armed with a week's supply of fresh fruit and bottled water that I stored in the mini-bar, I was prepared to wait out the storm reviewing material and working on emails and documents on my laptop. Between frequent visits to the hotel gym, I found myself getting work done without the usual amount of meetings or phone calls to pull me off task. With one eye on the weather news, I was more than ready to get back on schedule after what amounted to a 36-hour delay in my travel plans.

Since I always strive to take lessons from everything life throws my way, here's what I learned. In the end, it didn't matter how many frequent flyer points I owned or what airline's platinum, club-level membership card I had in my wallet. I was so grateful for a high-speed Internet connection and a gym. Even though I arrived one day late for a conference and my client meetings had to be rescheduled, it all worked out. And the final, cold reminder: no one controls Mother Nature!

The Pack Smart Healthy Travel Snack List

2010-03-01T14:00:00Z

So you're planning your next trip, which usually means lots of organizing and preplanning. With all of the packing and scheduling you need to do to make sure all goes smoothly, it may be overwhelming to think about adding one more item to your list; planning healthy snacks to have with you for your drive or flight. Since you probably have more than enough details to handle already, here's a list of simple, portable, healthy and nutritious snacks to have on hand so you won't be derailed by the choices you may find at a rest stop, fast food restaurant or at the airport. Ready? Here's your "Pack Smart Healthy Travel Snack List".

]]> The Pack Smart Healthy Travel Snack List

• Water: No problem if you're driving but If you're flying, just make sure you buy it after passing through the security checkpoint so you can bring it onboard.

• Fruit: Apples, pears, grapes, berries, melon, etc.

• Rice cakes: calorie and fat content vary so choose carefully.

• Dried fruit (mix with nuts for an extra boost of quality protein)

• Energy bars: There are so many varieties available but try to choose those packed with nutrients, not ones packed with fat, sugar and empty calories

• Cereal or granola bars: Look for bars with less than 10 grams of sugar and 3 or more grams of fiber.

• Almonds, peanuts, cashews, soy nuts, mixed nuts, etc. Keep servings to a small snack sized baggie

• Animal crackers, graham crackers or another type of low sugar cookie, cracker or wafer - lower fat/sugar choices than other cookies if you have a sweet tooth

• Fruit snacks (preferably made with whole fruit or juice)

• Trail mix- homemade or from the store, keep the serving to a snack sized baggie

• Canned fruit (remember to bring a plastic spoon!)

• Instant oatmeal (you'll need to add hot water)

• Canned or carton shakes (ex: Carnation Instant Breakfast)

• Peanut, almond or apple butter with whole grain crackers

• Low-fat/low sugar yogurt or yogurt combos (with granola, fruit or cereal within the lid or packed separately)

• Greek yogurt or Greek yogurt combo with honey or fruit

• Snack pack of pita chips or veggies with hummus

• Single serving carton or can of orange juice or tomato juice

• Reduced-fat pudding packs

• Snack packs of cut up veggies with light dip or low fat dressing

• Baked or reduced-fat potato chips, pretzels, veggie or tortilla chips

• Mini boxes of raisins

• Grape tomatoes

• Air popped popcorn

• Low fat string cheese or Laughing Cow wedge cheese and whole grain crackers

• Apple slices with snack sized packets or containers of peanut butter (remember to pack a plastic knife.)

• Mini Pita and hummus sandwiches-add lettuce and tomato too

• Sandwiches: Peanut butter and jelly or turkey with low-fat cheese on whole grain bread

• Mini or scooped bagel. Spread with light cream cheese, cottage cheese and whole fruit jam, peanut butter or melted light American or veggie cheese

• Small packs of cold cereal (preferably low sugar). Just add milk and remember to pack a spoon

• Pumpkin or sunflower seeds

• Fruit 'n Yogurt Parfait

• Hummus, turkey, cheese, Caesar or grilled chicken wrap

• Unshelled edamame

• Herbal or regular decaffeinated tea bags-You can get hot water almost anywhere and this may help ease travel stress!

Now to make things even easier, I'd suggest printing out this list (of course add to it or alter it so it's a list of snacks you really enjoy) and keep it in your favorite travel bag. For those who enjoy things neat, clean, organized or worry about items leaking in your bag you may even want to laminate it. Then when you're ready to pack for your next trip, you won't have to remember to pack healthy snacks, you'll simply be reminded when you see the list to choose whichever snacks work best for you.

When it comes to creating and maintaining healthy lifestyle changes, preplanning along with keeping things simple are two habits which ensure success. While these habits work well when you're home, maintaining them when you travel can help guarantee that you won't return from your trip with "souvenirs" such as a few extra pounds found on your belly, hips, butt and thighs!

Travel to Celebrate

2010-02-22T13:34:12Z

Milestones are worth celebrating. We have parties or special events to commemorate nuptials, births and years at work. What about friendship? Why not honor years of friendship with a special event or party?

I am celebrating my anniversary. I met my BFF 32 years ago and that is something to cheer about. Since then we have only lived in the same state once, when she was in her 7th year of college and I had taken a year off to work. We came close to living near each other years later - she worked for a few years on the east coast, just 5 miles from where I live now. We moved there a few months after she left the area to work in Europe. I don't know if it was via email or phone calls (there was no Facebook or Twitter!) but we managed to stay in touch.

]]> No easy feat - our lives have taken vastly different paths. She followed a successful corporate career track and I embarked on a bumpy entrepreneurial road and then raised a family- a wildly different picture than the one we painted years before.

Maybe that's what keeps us close - our lives being so different. I can't wait to hear about her latest business challenges or ventures and she can't wait for scoop about my kids and TravelingMom website. She is godmother to my oldest but they all call her Aunt.

Nowadays, we talk. Boy do we talk. Thank goodness for free long distance. We don't talk as often as we would both like so once we get each other on the phone, we dive in - sometimes we include a little hometown gossip but we mostly tackle deep heady topics that include everything from our jobs to our changing [aging] bodies.

I have Tweeted my declaration to make 2010 the year of girlfriend getaways. This trip to Austin to celebrate my BFF is my start - I am almost 6 years overdue. On my 40th birthday, I met girlfriends in Costa Rica so I could finally learn to surf. We planned our next trip then but still haven't made the time to take it. Maybe we'll set a date this time. And I will leave the kids at home.

Road Trip Tips for Traveling with Kids

2010-02-15T13:30:06Z

Few things are as traditionally American as an old fashioned road trip. But confining kids to a car for the long haul can result in some pretty cranky children -- and parents. Years of long haul car trips that started when our kids were very young have given us plenty of research fodder. Learn from our mistakes and try these tips to make road trips more fun for kids and less stressful for parents.

]]> 1. Factor in plenty of off-road time. Fifteen minute stops every couple of hours won't add that much time to the trip, but they could add immeasurable relief to children who need to run or move or potty or just wiggle out of the car seat for a little while.

2. Choose snacks that stave off more than hunger. Skip the salty snacks that will drive thirst and the need for more potty stops. Opt for healthy foods instead. For example, freeze some grapes ahead of time. They will help keep the cooler cool and taste great while still frozen and even after they thaw. Bananas are another good, less messy choice. But be sure to toss the peels at the next stop. Trust me, you won't want to get back in a car filled with the smell of banana peels that have been sitting in the hot sun.

3. Stick with water. Kids might prefer juice or milk, but water is good for them and less hazardous to your car seats. Stay green (and save money) by refilling bottles at rest stop water fountains.

4. Pack one overnight bag for everyone. This saves the hassle of unpacking and repacking the car at every stop. Put pajamas, toothbrushes and a change of clothes for the entire family into one bag. If you expect the hotel to have a pool, add the swim suits to the overnight bag.

5. Dress in layers. This will help if everyone in the family likes the car to be a different temperature. Those who like it cool can take off a layer or two while those who like it warm can add layers. And, when the inevitable spill happens, it's easier to take off a layer than search for a fresh outfit in the mass of suitcases.

Take Time Out in Washington DC: Exploring our Nation's Capital as a Solo Traveler

2010-02-08T20:12:24Z

Traveling alone, whether for business or pleasure, can be an eye-opening experience. It's a chance to do things that only you would do, without having to worry about entertaining or accommodating others. Go to the museums, eat hot dogs from a cart, spend the day laying on the beach, or cuddle up in your hotel bed with room service and free HBO. Whatever you choose to do, traveling solo is a great way to experience a new or familiar city.

]]> On a recent trip to Washington, DC, I was reminded of all the things I loved to do in our nation's capitol - the Smithsonian, a morning run through The Mall, shopping in DuPont Circle, strolling down Embassy Row, and the list goes on. My past trips were with nieces and nephews or business partners, which meant I set the itinerary to cater to someone else. Not this time - I was taking on Washington, DC, my way! Next time you're up for a visit to DC take some time to explore your favorite things about the city, and if you get lost I've listed a few must-sees for you:

Educate. The older we get, the more information we want. Do you remember where you were when the Challenger Space Shuttle exploded, or when the Vietnam War ended? Take a trip to the Newseum and recall the most pivotal points in our nation's history, and the people who brought you the news. Plan to spend a few hours here and relive some of your favorite parts of history, and pay respects to the moments that changed our world. When you're done, opt for something a little more light-hearted like the First Lady wing at the National Museum of American History. Rate the inaugural gowns of the First Ladies from years past and imagine yourself waltzing through the White House.

Engage. Immerse yourself in the culture of Washington, DC, by spending some time in DuPont Circle. The neighborhood is a hodge-podge of cultures ranging from bohemian to billionaire. On one block you'll find street musicians playing tunes for coffee shop patrons and on the next street you'll shop 'til you drop at pricey boutiques and retail outlets. While you're in the area, take a walk down Embassy Row and admire the homes that house some of the world's most powerful minds.

Explore. Get out of town for a day and take a side trip to Old Town Alexandria. Washington's subway system, the Metro, takes you directly into Old Town where you can shop, eat and browse your way through one of Virginia's most historic neighborhoods. You'll step off the train and immediately be transported back into time, looking for the cavalry to come galloping down the side streets.

Experience. No trip to Washington is complete without a quick walk down Pennsylvania Avenue. Experience the thrill of standing only a few feet away from the most powerful front doors in the world. Combine this sightseeing with a little fitness -- start at Pennsylvania Avenue and make your way to the Washington Monument, via the National Mall and The Lincoln Memorial. You'll get an amazing workout thanks to walking a few miles, and you'll take in the most monumental structures along the way.

Eat. You gotta eat! But now that you're alone, you don't have to go someplace where the daily feature is chicken fingers and fries (unless, of course, that's what you want). Treat yourself to a great brunch at Art + Soul, executive chef Art Smith's namesake restaurant; have dinner at Bistro Bis, one of the top French-infusion restaurants on Capitol Hill (and the martinis aren't too bad, either); and indulge your inner-child with plate-side S'Mores at the XandO coffee shops, located throughout the city.

Traveling alone can be a daunting experience, but if you plan ahead and mark some must-sees into your calendar you'll find there's something liberating about seeing a new city on your own.

Don't Blame the Travel! A Few Reasons You May Purposely be Keeping Weight...ON

2010-02-01T16:13:55Z

While very often it's the lack of structure, the lure of decadent dishes or the appeal of new surroundings that encourage weight gain when we travel, have you considered that there may be reasons why you're purposely keeping excess weight...on?

If you're unhappy with your body it may seem that weight loss is something you want, but sometimes when taking a closer look you find that there's an important reason why you've chosen to keep that excess weight exactly where it is-whether you're aware of it or not. Here are a few of them:

]]> Let's start with the basics. Say you are stressed, frustrated, angry, sad, lonely, tired or depressed. You want to feel better and you find yourself mindlessly reaching for food. You eat quickly, paying little attention to the type of food or how much you're eating. At some point, what you've just done registers physically, mentally and emotionally. You feel angry and frustrated with yourself but there are a few things going on here.

First, you're trying to find a fast, easy way to self soothe which is quick, easy, accessible and doesn't require any thought or pre planning. It temporarily numbs the pain, calms the anxiety, reduces the anger, keeps the fear down and provides a temporary distraction so you don't have to evaluate, fix or solve the real problem. Yes it keeps you overweight, but it also provides an opportunity to remove yourself from feeling, thinking and dealing with your fears, doubts and insecurities. You may even be unaware that you do this or you may not know why you've chosen this coping strategy. What you do know however is that this approach leaves you overweight and unhappy. There are many reasons why we may eat this way, ranging from staying with conditioned behaviors we were taught to having poor coping skills or outlets to help us handle our problems and ourselves in a more effective way. Here are some other reasons we keep weight on.

Weight provides a protective barrier. Remember when you hid behind your mom's leg when you were scared? Our extra layers of weight may be providing that same security. For many, losing weight may leave us feeling insecure or uncertain because our role may change once the weight is lost. Expectations by others and ourselves may change as a result of weight loss success and we may feel that we are expected to accomplish more, perform or behave differently as a result. This feeling can generate fear and it may seem easier to stay with what is familiar than to venture into the unknown.

The extra weight also keeps us out of the game of life, giving us an excuse to avoid something rather than risk failure. With the weight, you may justify being rejected, overlooked or disregarded as being a result of the excess weight rather than deal with the pain of not being liked, wanted or valued.

Yet another reason why we may keep the weight on is to stand our ground. Maybe you dislike your husband's, partner's, parent's or coworker's comments, criticism or judgment about your weight. Keeping the weight on may be your passive/aggressive way of talking back.

For some of us, preparing, cooking and eating (high fat, high calorie, large portion) meals together may be an important activity you share with a partner. In an effort to maintain this connection, you maintain the excess weight. Speaking of partners, many women may also keep excess weight on because they don't want to "rock the boat" with a partner who may feel threatened, intimidated or insecure with their partner's weight loss. In this case, extra weight is maintained to prevent changes within the relationship.

It takes some real soul searching to look deep within and try to understand what the excess weight provides. Does it provide security, protection, an excuse to avoid a perceived failure? Whatever the reason, it's important to discover and understand why you've chosen to keep the weight on. Now see if you're trying to punish anyone other than yourself, if it's rational and worthy of continuing. If you discover something traumatizing or it feels too difficult for you to handle alone, get the help and support you need to get you through. By uncovering the reason for your weight, you're taking the first step to doing anything to change it.

Excess weight is an outward sign that something is going on inside. For many women, excess weight provides nothing more than a lack of energy, frustration and larger clothes. For others however, the excess weight provides much more. It's up to you to determine what the extra weight is providing and if it's worth keeping it there.

Travel Resolutions

2010-01-25T16:06:09Z

This year, my resolutions are taking a new road. In the past, I have vowed to lose weight, collect certain material things, make more money, etc. This year, I maintain some of those resolutions but more as items on my to do list rather than as goals. I have decided to choose an important category of my life to focus on instead: travel. My travel life needs a makeover so I am resolving to accomplish that this year.

]]> Resolution #1
Travel more consciously. I rarely consider my room's distance from the elevator or walking alone down a long empty hotel hallway. I resolve to travel more safely, more aware of my surroundings. I will begin with Melanie Nayer's safety checklist.

Resolution #2
Travel more consciously. Sound familiar? This time I am referring to sustainable travel. Paul Bennet, owner of Context Travel, has a great list of sustainable travel programs on his site. The one that resonates with me most is to shop locally wherever I am - and that includes domestic travel. Invest in the local art, food and clothing shops so they can sustain their community and remind others to do the same.

Resolution #3
Gift with travel. Develop a cooperative partnership with charitable groups like Airline Ambassadors International that use travel to give directly to people in need around the world.

Resolution #4
Travel MY Way. There are some trips I want to take. The first one is a way overdue trip with a girlfriend. Girlfriend Getaways are essential to my sanity and I have not been on one for years (which could explain my periodic bouts of insanity!) Next is the trip I want to take with my husband - that guy I share a house with who does his share of the chores, pays the bills and coaches the kids. We both need to be reminded of who we are outside of those responsibilities.

Resolution #5
Make a plan to see the world. Traveling GrandMom reminded me how important it is to make a bucket list. Hers is annual. I want a lifetime bucket list that I can change to match airfares.

A Walk in the Snow

2010-01-18T17:30:35Z

When you live in a city, the prospect of a big snow is generally a source of stress rather than joy. Snow makes it tougher to get around, the slush and puddles make walking treacherous, and the street grime quickly ruins the pristine look of a new fallen snow.]]> But head out tothe country where the new-fallen snow stays pristine, where there are no busses to splash those puddles all over the unsuspecting pedestrians, and it's easy to see why some people love to hear the words "Winter Storm Warning."

I finally understood that when I found myself in Door County, Wisconsin, after a winter storm. We headed to Nor Door Sport & Cyclery in Fish Creek to rent our snowshoes ($4 for the first hour or $15 for the day) and headed to Peninsula State Park.

First, let me bust a couple of potential misconceptions about snowshoes.

1. These are not your grandparents' snowshoes. Don't think, as I did, "tennis rackets strapped to my feet." Think "high-tech chrome frames attached to your toes."

2. It's not hard to walk in snowshoes, although it is a good workout. It took me a few fumbling steps to get used to the feeling of walking with the wide stride necessary when you have chrome frames attached to your toes.

3. Snowshoes make you feel like you're on top of the world, but you aren't necessarily on top of the snow. Still, you do sink less than you would if you didn't have chrome frames attached to your toes. I admit I found this a little disappointing. I had envisioned myself gliding across the top of the snow, leaving barely a trace behind.

But it is no misconception that snowshoeing is a wonderful way to commune with nature after a big snow.

I was so taken with the sport that I had a moment of weakness during which I actually considered buying snowshoes as a Christmas surprise for my family. Then I realized that walking around the streets of Chicago with snowshoes strapped to my feet would look just as silly as wearing that Mexican sombrero or Hawaiian shirt once you get home to Chicago. Besides, snowshoes would make it much harder to sprint out of the way when the bus starts spraying that muddy water around.

Top Cities for Singles to Visit in 2010

2010-01-11T19:53:55Z

Welcome to 2010, single ladies! You've probably made your New Year's resolutions, cleaned out your closets and set your 30-day goals to start the New Year off right. I'm a firm believer in setting resolutions, and I'm also of the belief that a good resolution means doing something that benefits you, and others around you. While exercising regularly and quitting smoking are great ways to improve your health and lifestyle, there's a lot more to healthier living than cutting out the bad things - like a vacation!

With 2010 upon us, it's time to start thinking about where you'll travel to this year. While New York, Las Vegas and Los Angeles are always top of mind for single ladies, think outside the box and consider some of these alternate destinations, suitable for single women and their band of gal pals.

]]> San Francisco: What's better than sipping a California Chardonnay with the Golden Gate Bridge as your backdrop? San Francisco has something for everyone - great food, great nightlife, great scenery and great day trips. Don't miss a ride on the famous Cable Cars and a stop at the San Francisco Art Institute. Wine country is about an hour drive from San Francisco and there are plenty of tours to take advantage of while you're there. Stay the night and enjoy a spa day overlooking the vineyards.

The mile-high city has mile-high opportunity. Ski, shop or spa your way through Denver. While you're here, don't miss a walk through one of the most expansive botanical gardens in the US. Spend your evenings dining at one of the nearby restaurants, owned by world-famous chefs. Don't forget a trip to the famous Coors Brewing Company -- stop in for a free tour and throw back a few samples of one of the best brews in the States.

Miami: There's more to Miami than bikinis and cocktails. Brickell Key is a 15-minute drive from South Beach and plays host to some of the best spas in South Florida. New restaurants and rooftop bars provide stunning scenery for diners and of course, there's always the South Beach nightlife. Raise hell with the best revelers on the East Coast along Ocean Drive at night and spend your days recovering by the pool (a mid-afternoon cocktail is not entirely off limits).

Chicago: Chicago is everyone's kind of town, so hit Michigan Avenue and starting living it up! The Magnificent Mile runs along Michigan Avenue and is home to some of the best shopping in the Midwest. Drop off your bags and tour some of the city's famous monuments including Buckingham Fountain, Navy Pier and Grant Park Symphony (if you visit Chicago in the summertime, the Grant Park Symphony hosts free concerts). Sports fans will love a trip to Wrigley Field!

New Orleans: Head south to Louisiana's favorite soul city. New Orleans is packed full of life, love and a lot of a good time. You can party it up during Mardi Gras or the New Orleans Jazz Festival, but if you want to experience New Orleans on a more personal level, visit late-spring through the summer or fall and enjoy the spirit of the city off-season. Take in a night of jazz on Bourbon Street, chow down on some of the best Cajun food this side of the Mississippi and visit the oldest above-ground cemetery - the Saint Louis Cemetery No. 1. Voodoo queens are said to cast their spirit in the cemetery, so tread lightly.

Restaurant Tricks and Tips

2010-01-04T19:48:49Z

While traveling often involves a change in our usual eating and exercise routine, one of the greatest reasons why we put on "travel pounds" is due to how we're ordering our food and what we're eating at different restaurants while away. Is there a simple way to navigate a restaurant menu? All it takes is a little education and as usual...a plan.

]]> Let's start with a short lesson in menu reading. Certain words indicate a food choice is healthy and lean while other words indicate a food is loaded in fat, sugar and calories. What are some healthy menu words to look for when menu reading? Terms like baked, broiled, steamed, grilled, roasted, seasoned, poached, seared and red sauce usually imply that the food is cooked with less fat. While these foods may still contain added fat in the form of oil, butter and cream there is at least the potential for a leaner entrée when ordering foods with these descriptions.

So if those are some of the words that indicate a leaner choice, what would be some menu words to watch out for? Words like fried, breaded, battered, crispy, cheesy, buttery, creamy, sautéed, stuffed and white sauce are just a few. Descriptions like these indicate the food is high in fat and calories so if you're choosing to order foods with these descriptions, use your discretion and limit your portions.

Now that you know some healthy and "red flag" words, what are some tips to use when ordering your meal? Here are a few ideas.

• For a lighter meal one option can be to order an appetizer (as long as it's a healthy one) with a salad or two healthy appetizers instead of a high fat/calorie entrée.

• You can start with a clear based soup or salad versus a cream based soup.

• You can ask that the bread basked not be put down on the table. If that's not an option, make a rule about how much you'll have before you go and stick to it!

• At a buffet or salad bar, load up on the vegetables and watch out for high fat toppings and mixtures.

• You can portion off half of the entrée and share it or pack it up for another meal.

• You can use the opportunity to enjoy what the restaurant is known for; enjoying a small portion of those foods which are unique, interesting and symbolic of that restaurant while avoiding ordinary foods that you can have anywhere.

• You can substitute fruit, salad or steamed vegetables in place of high fat side dishes

• You can use condiments like ketchup, mustard, vinegar, lemon and salsa versus butter, sour cream, cheese or creamy sauces

• You can ask for foods "dry" or with sauces on the side.

• You can use the "fork trick" for your salad. Some of us have the best of intentions when ordering salad with a high fat dressing on the side yet by the end of the meal, they find they've used up most of the dressing. I always encourage using a salad dressing you love because salad is too important of a food to be turned off to by a poor tasting dressing. With the "fork trick" you can have a dressing that's loaded without the damage! Here's what you do: Instead of piercing the salad first then dipping it into the dressing try it in reverse! Dip the fork in the dressing first...then pierce the salad. You'll still get the flavor you love without using nearly as much as if you did it the other way. I do this daily with my favorite salad dressing and one of the most high fat salad dressings there is-Thousand Island... and it's worked for years!

So now that we've covered a few words to watch out for and some healthy ways to order, what are some behaviors to try so you can enjoy your meal guilt and weight gain free?

• With food still left on your plate, you can casually add some salt, pepper or other seasoning that would make the entrée less appealing to you.

• You can put your napkin on the plate indicating (even if it's only to yourself) that you're done.

• You can say something like "Wow that was great, I'm stuffed." Making a public declaration like that or another you're comfortable with may make you think twice about digging back in once again.

• You can push your plate out of reach.

• You can put the opposite ends of your utensils onto the plate. Now they're unpleasant to pick up.

• You can pay attention to things like:
-The flavor, texture and aroma the food was designed to give.
-The atmosphere and ambience of the restaurant.
-The conversations and connections with those you're with

Being more mindful of your surroundings will help you feel more satisfied with less food.

• When drinking alcohol, you can pre plan the amount you'll have and stick to it! Remember, if you "fail to plan, then plan to fail!"

• You can slow down! Put your fork down between bites, drink plenty of water to help pace yourself and enjoy heaping conversations versus heaping portions of food!

One of the main reasons women don't order foods healthfully is because they don't want to inconvenience the waiter/waitress or bring attention to themselves. Remember, chances are the restaurant staff has heard your requests before. Also, if you don't order a meal the way you'd like, the only person you're really inconveniencing is yourself because you won't feel proud of the choices you've made as well as the way those choices make your body look and feel.

Restaurant ordering doesn't have to be a daunting and confusing task. It can be simple, delicious and enjoyable with some education and a few smart choices. Enjoy!

Wish You a Happy Getaway

2009-12-28T14:00:43Z

The phrase, 'girlfriend getaway' used to make my eyes roll just as much as hearing "moms night out."

I always bristled at the term because I envisioned a bunch of silly women stuffing dollar bills into the shorts of buff young men wearing g-strings. Boy have I changed my tune. Or tude. Not about the boys but about the NEED for time with my girlfriends - a night out, a lunch, a getaway. I don't care what you call it - I need it!

]]> Time with my girlfriends reminds me that I have one more identity that doesn't get enough attention - the same identity I fear losing - that of person, confidante, and woman. Yes, I am those things when I am not with girlfriends but when I am with them, that identity takes center stage. It feels good. I am understood.

Best of all, I rarely have to repeat myself and I never have to clean up after any of them.

Hanging out with my friends also reminds me of my history. There are different girlfriends for different moods - my friends who go waaaay back - to high school and college. New friends I have made since my kids entered school and business friends. Each group deserves attention because each group is a part of who I am.

Those parts make up the whole. Missing parts leave gaps - holes if you will. Leaving those gaps unattended can cause them to fester. That leaks out into daily life. Filling the gap doesn't have to mean a trip around the world. It just requires a little time with other women.

My girlfriend's getaway is overdue. The last big trip with girlfriends was five years ago. We celebrated my birthday and I learned to surf. I was so filled just by their being with me, I rode that high for several years. I'm planning to do it again in 2010, regardless of the economy, regardless of the demands of my family and work lives.

I wish that for you. The new year is coming. Plan time for you and your girlfriends.

Essential Carry-On Items for Single Women Travelers

2009-12-14T20:51:31Z

One of the perks of being single is also being flexible and when it comes to travel, there's nothing like last-minute plans to soothe the single gal's soul (especially over the holidays). Nothing says love like cramming into the middle seat on a last-minute flight to see family and friends for the holiday season.

If you get struck by the travel bug this holiday season, or you succumbed to the guilt of family members and agreed to go home for the holidays, don't forget to pack these essential travel items in your carry-on...

]]> 1. Melatonin: I'm a lover of hotel rooms and their heavenly beds, but I can also appreciate the comforts of my own sheets and pillows. Many people have trouble sleeping while traveling, but you don't a bad night's sleep to ruin your day. Melatonin is an herbal supplement that helps put your mind at ease so you can get some z's. This is especially helpful if your traveling through time zones or internationally.

2. Travel candles/scented sachets: I always bring a touch of home with me when I travel. Small candles (1 oz.) or lavender sachets are an easy way to freshen any hotel room, and my favorite scents remind me of the comforts of home.

3. Black wrap/sunglasses: I never leave home without a pashmina in hand. Airplanes get cold and for long flights, these warm wraps will do wonders. For red-eye flights or international flights, throw on your shades and tune out the other passengers (especially the guy next to you who insists on keeping his reading light on for the entire flight).

4. Laundry pack: What's worse than being delayed when you travel? Being delayed with no clean clothes. Apparently, someone in the Tide and Woolite camps had this problem and thankfully, they've come up with a solution: travel laundry packs. Pick up pouches of laundry detergents from your local pharmacy or drugstore and you can save yourself a lot of trouble if you're stranded overnight (or just want to limit the amount of clothes you bring with you). These laundry packets are for hand-washing garments and come in handy in any hotel room bathroom.

5. Travel alarm clock: They take up little space and can be a savior for those early-morning flights. Travel alarm clocks are under $20 and run on batteries, making them an affordable must-have carry-on item for any traveler.

6. A good book: What's a vacation without a good read? Ok, maybe you won't have time to read while slaving over the stove this holiday season, but you can be sure you'll have downtime on your flight to catch up on the latest New York Times bestseller.

7. Facial mist spray: This is one of my essential travel items and comes in a 2.5 oz tube that fits neatly in my purse. Airplane air can be dry, causing you to feel worn out and tired. A quick mist of facial spray and you'll breathe a little life back into your dry skin. Evian makes a great water-based mist and many cosmetic companies also offer these mists in herbal scents like lavender and jasmine.

8. Oil-blotting papers: Another must-have for the single woman traveler - oil-blotting papers. Particularly great for long-haul flights, these oil-blotting papers are a perfect way to freshen up your face before applying makeup and greeting your friends and family at the airport.

9. Chargers: I'll admit I'm addicted to my technology. I travel to all corners of the globe, but only with a charged cell phone in hand. Make sure you always have spare chargers and if you're traveling internationally, an adapter for your chargers. If you find yourself with an airline delay or worse, a cancellation, your charged cell phone will come in handy when booking last-minute hotel rooms and calling for cabs.

10. Snacks: Traveling solo also means paying for everything, so why not save a few dollars and pick up some snacks pre-travel (instead of paying mark-up prices at the airport or hotel gift shop). Granola bars, dried fruit and peanut butter sandwiches are easy travel items that will always make it through security.

Don't forget -- the TSA limits all carry-on liquids to 3 fluid ounces, and it must all fit into one 1-quart sized clear plastic zip-lock bag.

Traveling with Seniors

2009-12-07T18:25:27Z

Traveling with seniors is a lot like traveling with kids: You need to allow extra time, travel light and be patient.

My first multi-generational trip was a journey from Chicago to Mexico for my brother-in-law's wedding. I was in charge of one hubby, two teens, one mother-in-law, one father in-law and one aunt-in-law, ages 49, 13, 16, 79, 89 and 77, respectively. Did I mention that the mother-in-law is blind? That the father-in-law has heart problems? Fortunately the 13- and 16-year-olds chose to be helpful rather than surly or it could have been a truly stressful trip.

]]> Instead, it was a joy. I loved seeing the kids interacting with their grandparents in a situation where my kids, both experienced travelers, could be the experts and help their elders navigate the tricky waters of airport security, keep track of their travel documents and carry their bags.

The elders, an affable bunch who are always fun to be around, got a little nervous about the whole thing. They were happy to have me make all the arrangements and take charge...up to a point.

While they believed I could get them to Mexico and back safely, they weren't quite relaxed enough to just let me handle things. Meanwhile, I was trying not to be too overbearing or treat them like children.

It wasn't always easy. As much as I wanted to collect all of their boarding passes and passports to be sure they didn't get lost, I didn't want to rob them of their dignity. That meant I had to do it the hard way--spending a fair amount of time helping them search through their bags and purses to dig out the travel documents they had haphazardly stuffed in pockets after clearing security.

The trip started early. We met at the in-laws at 6:30 a.m. First hurdle: getting to the airport. Transporting seven people would require two cabs. First worry: How would we find one another at the airport?

"It won't be a problem. We'll wait on the curb for you."

"But how will we find you?"

"It won't be a problem. We'll find you. Just wait on the curb."

"But what if we can't find you?"

At that point, I simply walked away and left my husband to tuck his parents into their cab while I supervised the loading of the luggage into our cab. Sometimes walking away is the best approach.

Despite some nasty weather left behind by a hurricane that skirted Cancun, we made to Mexico and had a lovely time at the resort. The wedding couldn't be on the beach as my brother-in-law had hoped since the storm had wiped out most of the sand and the leftover winds would have blown the bride away, but it was still a magical event.

Most of our trip was spent relaxing by the pool, swimming in the ocean, sipping margaritas and reconnecting with our boisterous, bawdy and beautiful extended family.

That was well worth any extra stresses I faced leading this bunch from Chicago to Mexico and back.

Your Holiday Weight Gain Prevention Plan - Part 2

2009-11-22T14:00:00Z

Tis the season...to gain weight? Well, for some that's definitely the case. While the holidays may bring together friends and family in settings such as parties, dinners, events and more, they can leave us with some excess "baggage" we may not want to carry; especially around our hips, belly, butt and thighs. Is there a way to enjoy the festivities without gaining a single pound? Yes! But, before you reach for that glass of eggnog, make sure to read these tips and tricks in your Holiday Weight Gain Prevention Plan.

]]> Let's begin with some things to try before you sit down at the table- it actually begins...in your closet. Here's a trick I stumbled upon in college and still use today. Remember the "freshman 15?" Due to late night partying, lots of unhealthy food, drinks and a first crack at near total independence, many new college students leave their first year of college carrying an extra 10-15 pounds. What I also recognized was that while I was wearing fitted clothes, especially jeans, everyone else was wearing...sweatpants. I also seemed to be one of the only freshmen who didn't gain any weight! Subconsciously, wearing fitted clothes provides a reminder to keep from overindulging. For example, would you overeat the same way if you were in a bathing suit? Probably not. So, make sure to wear something fitted that buttons or zips before you head out.

The next trick is called the "clutch trick" and this has to do with the type of bag or purse you bring with you to a party. Here's the idea. When you have a bag with a strap that you place on your shoulder or chair, you have two hands free to grab high calorie drinks and high fat appetizers. With a clutch bag, you've eliminated a free hand! Now you can have a drink (you can always have a seltzer which looks like a drink to avoid any hassles from drink pushers) or a plate of something healthy. Even if you do choose a few high fat, high calorie treats you've slowed yourself down by eliminating a hand to eat with. If you don't have a clutch bag, no worries, just tuck the strap into any small purse you have and hold it.

OK, two tricks in and we still haven't left for the party. Here's something else to consider before you leave. Many of us anticipate the special foods that will be available at an upcoming event and want to "save" our calories during the day and "spend" them on all of the foods that will surround us once we arrive. This plan has "diet mentality" written all over it. What do I mean? When we diet or severely restrict our calories, we may be able to tolerate it for a while but the more severe the restrictions, the more likely we are to bounce back...with a vengeance. Just as dieting leads to bingeing, deprivation leads to overindulging. In the case of saving our calories, we may get to the party, find ourselves ravenous, everything looks delicious and we wind up consuming much more than we bargained for. Basically, when we're over-hungry we overeat. Here's what you may want to try instead.

First, you may want to have a light snack, even a mini meal before you go. Why? Your judgment will stay in tact, you'll be better able to make sound choices and will prevent party overload. You see, physically you won't be as hungry so you won't be as tempted by all that surrounds you. Mentally, you know that you've just eaten something so you may think twice about going overboard. Also that healthy snack or mini meal of just 100-200 calories can spare you from taking in hundreds, even thousands of extra calories in excess because you preplanned and "spent wisely." Need some ideas? You can pair an apple with peanut butter, a container of yogurt or a fruit and a handful of almonds to name a few.

Next, you may want to consider how many drinks you'll allow yourself. Liquid calories go down easy but those liquid calories coming from alcohol also impair your judgment around some of the high fat/high calorie foods within arms reach. Here's where preplanning your drinking may be helpful to you. Will you limit your drinking to one or two drinks? Alternate between drinks and a non alcoholic beverage? Drink a wine spritzer to cut the amount of wine you're drinking in half? Choose whichever plan feels best and stick with it. If you need help limiting your alcohol, here's a visual that may work for you. Picture each drink as a chocolate milkshake! Some drinks contain about the same amount of calories so while we'd limit a milkshake to one (most of us) think about how many "milkshakes" you're drinking at each party you go to.

While there are many tricks and tips to avoid overindulging during the holidays, many strategies can be put in place before you even get to the event. By planning your strategies ahead of time, you're much more likely to avoid being derailed by all that holiday cheer! Enjoy!