Don’t Let Jet Lag Tag Along: 6 Tips to Leave It Behind


With the holidays right around the corner, many people are starting to make travel plans. They are booking flights and hotels and getting ready to fly and drive to see loved ones. Visiting family and taking part in fun holiday traditions is something we all look forward to, but the required traveling isn’t always easy, especially when you are traveling to a different time zone. So how can we prevent jet lag from ruining holiday travel?


According to the American Sleep Association, “Jet lag is a physiological condition caused by disturbance to the body’s natural circadian rhythm, or internal clock.” It most likely affects those who travel by air across more than two time zones. However, it can also affect those who travel for longer than 12 hours at a time. Some symptoms of jet lag include insomnia, disturbed sleep, fatigue, digestive problems, dehydration, difficulty concentrating, nausea, irritability, headache, dizziness, coordination problems, and sometimes memory loss. We’d all prefer to arrive at grandma’s house without all this excess “baggage,” so here are a few tips to prevent and alleviate jet lag.

Sleep With Your Destination


If you plan to sleep while traveling, schedule your zzz’s as if you had already arrived. Set your watch to the local time of your destination, and sleep only if it is nighttime there. If it is daytime when you arrive, try to stay awake until your normal bedtime. If you absolutely need to nap, do so for less than two hours to ease your transition to the new time zone.

Be Mindful of Your Seat Selection

Screen shot 2015-11-16 at 9.45.38 AM

The location of your seat on a plane can greatly affect your quality of sleep and your likelihood of preventing jet lag. If you are planning to sleep on a flight, choose a window seat that is far from heavy traffic areas of the plane. A first-class or business-class seat is always preferable for better sleep, since they are wider and provide more leg room. If that is not a viable option, choosing a window seat will still prevent you from being disturbed if other passengers get up during the flight. It also allows you to control whether or not the window shade is up or down, and consequently controls the amount of outside light streaming in through the window during the day. You can also easily position a pillow or neck rest against the window. Choosing a seat away from high-traffic areas like bathrooms and flight-attendant seating will reduce disturbances from people moving around.  Additionally, sitting in the middle or front of the plane is preferable, because the back of the plane is bumpier during take-off and turbulence.

No Tech Before Sleep


As noted in one of my previous blog posts, the blue light emitted from phone, computer, and tablet screens delays the body’s release of melatonin, the hormone that helps you feel sleepy. If you are trying to sleep, stop using electronics an hour before you’d like to fall asleep.

To Drink or Not to Drink

Screen shot 2015-11-16 at 3.26.12 PM

Many people believe alcoholic beverages will help them sleep. Initially, they can make you feel tired, but they can also dehydrate you, especially at high altitudes. While alcohol can help you fall asleep, you are likely to wake easier and more often and wake up feeling groggy. Whether you are trying to sleep or to stay awake, it is best to avoid alcoholic beverages while traveling to prevent jet lag. Instead, bring a water bottle, and ask the flight attendant to refill it throughout your flight.

Need Coffee, Will Travel


Though caffeine can help you stay awake, it can cause dehydration. It is important to stay hydrated when traveling, especially when trying to prevent symptoms of jet lag. The high altitude and dry air in a jet plane can hasten the onset of jet lag. If you are like me and are intent on having your pre-flight cup o’ joe, follow it with at least 8 ounces of water to keep you hydrated.

Get Comfortable

Comfort is the key to feeling rested or preparing for a good sleep when you arrive at your destination. You can be completely prepared, well-rested, hydrated, and on-schedule, but when traveling on commercial flights, you can’t control things like room temperature, the volume of the pilot/driver’s announcements, or how many times the flight attendants push the beverage cart up and down the aisles. Prepare for comfort by dressing in layers and packing a blanket, neck pillow, eye mask, earplugs, and/or noise-canceling headphones. You’ll be thankful to have your personal comfort kit in case of the unexpected screaming child or chilly cabin temperature.

So now that you have a few good travel tips, you can be sure to arrive at your holiday destination without allowing jet lag to tag along.


Organic Holiday Treats


This holiday season you deserve a special treat! Why not try an organic recipe to make a more healthful holiday delight? If you are planning on bringing a little something special to Christmas dinner, try this Organic Gingerbread Cookie recipe. For a decadent Hanukkah treat, try this Organic Zesty-Pistachio Rugelach recipe. Whatever you decide to bake, make sure you have a happy and healthy holiday season!


Organic Gingerbread Cookies


  • Organic light brown sugar (½ cup)
  • Organic whole wheat pastry flour (2 ¾ cups)
  • Organic baking soda (½ teaspoon)
  • Organic sea salt (½ teaspoon)
  • Organic ground ginger (1 teaspoon)
  • Organic ground cinnamon (½ teaspoon)
  • Organic ground black pepper (½ teaspoon)
  • Organic ground cloves (½ teaspoon)
  • Organic egg whites (2)
  • Organic coconut oil (½ cup)
  • Organic vanilla extract (¼ teaspoon)
  • Organic molasses (10 tablespoons)


  1. Preheat oven to 350°F
  2. In a medium bowl, stir together the dry ingredients and set aside for later (organic light brown sugar, whole wheat pastry flour, baking soda, sea salt, ground ginger, ground cinnamon, ground black pepper, and ground cloves)
  3. Mix organic molasses, coconut oil, brown sugar and vanilla extract for 5 minutes with an electric mixer set on medium
  4. Continue to mix on medium and add egg whites
  5. Slowly mix in dry ingredients until evenly distributed
  6. Refrigerate dough for up to half an hour, or until completely chilled and slightly hard
  7. Place dough between two pieces of parchment paper and roll out to about ¼” thickness
  8. Use some festive cookie cutters to make some fun shaped cookies
  9. Place cookies on cookie sheet lined with parchment paper
  10. Bake for 8-9 minutes (not any longer, or they will get crunchy)
  11. Enjoy!


Zesty-Pistachio Rugelach


  • Organic cream cheese (8 ounces, chilled)
  • Organic unsalted butter (1 cup, chilled)
  • Organic grated lemon zest (1 tablespoon)
  • Organic sugar (1/2 cup and later 2 tablespoons)
  • Organic sea salt (¼ teaspoon, fine granulated)
  • Organic poppy seeds (1 tablespoon)
  • Organic all-purpose flour (2 cups)
  • Organic egg (1, large)
  • Organic pistachios (1 cup, unsalted, finely chopped, more optional for garnish)


  1. Blend organic butter and cream cheese in a food processor until smooth
  2. Add organic lemon zest, sugar (1/2 cup), sea salt, and poppy seeds and process until evenly distributed
  3. Add flour and pulse until it becomes a dough
  4. Separate dough into two balls and flatten each into a disk with a roller
  5. Cover and refrigerate the disks for 4 hours
  6. Preheat oven to 350°F and line a baking sheet with parchment paper
  7. Generously flour work surface and rolling pin and roll out one ball of dough into a disk
  8. Cut the disk into 16 wedges (like a pie)
  9. Brush dough with beaten egg and sprinkle with sugar (1 tablespoon) and half the pistachios
  10. Roll up the wedges, starting at the wide edge and ending at the point
  11. Curve the rolls into crescents and place them on the baking sheets
  12. Brush crescents with remaining egg and sprinkle with pistachios (optional)
  13. Repeat process with second ball of dough
  14. Bake 25-28 minutes until golden
  15. Let cool and enjoy!



10 Ways to Relieve Holiday Stress

Everyone gets stressed out during the holidays. It could be from shopping, family gatherings, or planning too many events in a short time. Whatever the cause, you need a healthy way to relieve it. Here are 10 activities that will naturally relieve your stress.


  • Take a Relaxing Bath


Take time to enjoy a relaxing bath after wrapping presents. Maybe even light some candles and add some essential oils. Make it a special occasion!


  •  Drink Organic Herbal Tea


Just the act of preparing and sipping tea will give you some personal time for relaxation. Research also shows that it can lower blood pressure.


  • Listen to Music


Music has a special link to our emotions, so it can have an extremely relaxing effect on our bodies and minds. It also distracts us from our stress and helps prevent the mind from wandering.


  • Write In a Journal


Whether it’s a journal or a daily planner, organize your life and your thoughts. Write down your plans for the day so that you don’t feel pressed for time. This will help you feel a sense of control and give you peace of mind during this busy season.


  • Get Regular Exercise


Make an effort to do some kind of physical activity and get your heart rate up for at least half an hour a day. This will help you vent frustration and relieve tension. Try yoga, deep breathing, or meditation as well.


  • Eat Healthfully


Eating foods that are high in Omega-3 fatty acids will naturally stress naturally. Examples are fish, nuts, avocado, strawberries, and leafy greens. These foods are great for your body for many reasons, and stress relief is a great added bonus! It also doesn’t hurt to eat healthfully to make up for all those holiday sweets.


  • Aromatherapy


When under stress, your body heightens its sense of smell, which is a survival instinct to identify threats in your environment. Aromatherapy addresses stress issues through the use of essential plant oils, giving your brain pleasant and healing aromas.


  • Arts and Crafts


Find time to do some kind of creative activity, such as painting, ceramics, woodworking, or paper maché. Having an activity to focus on, with no pressure or time restraints, is a great way to relax your mind and body. You may also find that you’ve created a great present for someone!


  • Get a Massage


Getting a massage is one of the best ways to relieve stress. It can enhance circulation, improve range of motion in your joints, and help relax tight muscles that hold your stress. If you’ve ever had a massage, you know how wonderful and light you feel afterwards.


  • Sleep


Sleep is, above all else, the most important activity for reducing stress. Each person is different, so it is important for you to figure out how much sleep you need to feel alert and rested. You can improve your sleep schedule by getting into a routine or pattern that lets your mind and body know that it’s bedtime!


So don’t let yourself become overwhelmed by the hustle and bustle. Try out some of these activities and have a relaxed and happy holiday season!