Arrive Alive - Driving Tips to Get You There Safely

Impatient with airport security lines and three-hour check-ins, an increasing number of Americans are steering toward driving vacations. Whether it's a cross-country journey or a simple jaunt to the country, automobile travel seems to be enjoying a renaissance.

"An increasing number of Red Mountain guests are arriving by car," said Deborah Evans, general manager of the Southern Utah adventure spa. "A large number of our guests come from California, and it is not unusual now to see a full parking lot with California license tags on the cars."

With more cars on the roads, the importance of staying awake and alert has never been more vital. In order to arrive safely and in a healthy state of mind, Red Mountain has prepared these timely tips for road warriors to take advantage of.

Asleep At The Wheel?

One of the most common problems facing long-distance motorists is the danger of falling asleep while driving. To help stay awake and alert at the steering wheel, the spa staff at Red Mountain suggests the following safe driving tips:

• Take along a bottle of peppermint, rosemary, wintergreen or spearmint essential oil and periodically, dab one drop under your nose for a quick lift through the olfactory senses. These essential oils act as a stimulant and will aid alertness, used every two to three hours. If you have sensitive skin or choose not to directly apply the essential oil to the skin, you can also mix the oils with water in a spray bottle for an uplifting aroma spray or mix with body lotion. (10-12 drops of essential oil to each ounce of lotion).

• When you feel you are becoming drowsy, pull over on the side of the road and pull out a dry skin brush or loofah and give yourself a dry brush massage. This technique is stimulating and energizing and is recommended in the morning only or when a quick energy burst is needed. A quick two-minute massage on the arms and legs will help aid alertness, stiffness from long hours of sitting and stimulate blood circulation. On uncovered skin, starting at the ankles and using quick flicks of the brush, move up toward the hips. Continue this movement on the arms, starting with the hands and working up to the shoulders. You are always working toward the heart in the movements. You do not want the skin to turn red, it over stimulates the skin. A pinkish tone indicates that blood is being brought to the surface of the skin, which is the desired effect.
  

• For an aromatherapy treatment in motion, soak a porous stone or a piece of cardboard in essential oil, six to eight drops will do. (peppermint, rosemary, wintergreen or spearmint are recommended) Tie the stone or cardboard to the rearview mirror of the car or place under the seat and let the sun warm the oils and effuse aroma.

• Remember to breathe. It sounds so simple and common sense, yet we often do not breathe deep, full breaths that oxygenate the cells and give us energy. A great way to remember this simple, yet effective tool is to take a kitchen timer and set it to ring every 20-30 minutes as a reminder to take 6-10 deep breaths to stay alert.

• Pack a jump rope for a few minutes of roadside aerobics.

• Build in incentives for yourself along the way. Give yourself something to look forward to. Stop and exercise at your favorite time of day. Call ahead and find a fitness club along the way that allows attendance for a class or a walk in fee. Pick a scenic route for a walk or run. Plan ahead to have a massage along the way.

Road Warrior Food

"Road trip food is rarely healthy," said Red Mountain Nutritionist, Ralph Ofcarcik. "I always tell our guests to be sure to take plenty of bottled water and fruit, and try to plan their stops so they don't stop when they are starving and overeat, which leads to drowsiness and fatigue. Restaurant portions are usually generous, so don't feel guilty about leaving something on your plate."

If forced to eat fast food on the road use good fast food sense. For example, have an English muffin, salad with low-fat dressing, low fat chili, grilled chicken sandwiches, fresh market sandwiches or submarine sandwiches. Skip the fries and the high fat selections.

In fact, the culinary staff at Red Mountain suggests starting a healthy vacation in the car with nourishing and flavorful road trip snacks. The following are two of favorites:

Apple Raisin Oat Bars

2 cups whole wheat flour, 1 1/4 cups raisins

1 teaspoon baking soda, 3/4 cup canola oil

1 teaspoon salt, 2 cups eggs, beaten

2 teaspoons cinnamon, 2 teaspoons vanilla extract

1 1/4 cups brown sugar, 3/4 cup walnuts, chopped

2 1/2 cups rolled oats, 2 1/2 Granny Smith apples, sliced

Mix together the flour, baking soda, salt and cinnamon. In a separate bowl, combine the sugar, oats and raisins; add to the flour mixture. Whisk together the oil, eggs and vanilla. Mix into dry ingredients. Place half of the dough on the bottom of a cookie pan that has been sprayed with cooking spray. Sprinkle chopped nuts over the dough. Place the sliced apples over the nuts and gently press into the dough. Cover the remaining dough. Bake in a 250 degree oven for 25 - 30 minutes. Cut into 16 pieces.

Homemade "Potato" Chips

1 medium sweet potato pinch of garlic powder

1 medium Russet potato pinch of onion powder

1 medium yam 1 tablespoon rice vinegar

1 turnip 1 teaspoon soy sauce

2 tablespoons olive oil

Peel the potatoes, yam and turnip. Slice each very thin on a mandolin of slicer. The thinner the slices the better they bake. Combine the remaining ingredients in a bowl and whisk. Pour into a spray bottle with a pull trigger. Lay the potatoes, yam and turnips on a non-stick baking sheet. Make sure you do not overlap the slices. Spray with the olive and soy mixture. Bake in a 320 degree oven until golden in color. When they cool they will become crispy.

If you suffer from digestive problems or are prone to motion sickness, ginger is a must for your travel kit. Keep powdered ginger in capsules, candied ginger or ginger tea bags in your travel kit to naturally assist with upset stomach or nausea. (500 mg. of powdered ginger every two hours as needed.)

Roadside Release

When making a roadside stop to refuel, it is also a good time to give the body relief from sedentary positions, which restrict the blood flow and promote lactic acid build-up. Re-oxygenate the muscles and flush out lactic acids by trying the following Roadside Power Stretch, recommended by the Red Mountain fitness staff:

Roadside Power Stretch

The Roadside Power Stretch is a series of 10 stretches, which can be, performed either sitting in the car or standing outside the car during a pit stop. Caution: these stretches should NOT be performed while driving!

• Lace fingers together and extend the arms so the palms are facing away from the body. Slowly, lift arms above the head, maintaining a slight bend of the elbows for a good stretch.

• Maintaining above stretch, gently bend body to the right to a 45-degree angle, without rotating the torso. Bend back to the left, for a lower back and obliques stretch.

• Extend arms above the head and release hands. Drop the left hand behind the back and with right hand reach over and grasp the left elbow and gently pull back. Release and repeat to the right side to stretch the triceps.

• Lace fingers and place palms to the back of the head and pull elbows back, stretching the upper back.

• Extend right arm in front of body. Keeping elbow lower than the shoulder, move the arm across the chest. Grasp the right elbow from underneath with the left hand and gently pull toward chest, stretching the shoulder and upper back. Repeat with other side.

• While seated, place the palms of hands next to the hips on the seat with fingers facing back. Lean back slightly, shift your weight to the palms of the hands, thus stretching the wrists and forearms.

• Again while seated, bring left ankle up onto the right knee and rotate the ankle clockwise, then counter clockwise. With the ankle remaining on the knee, bring the torso down toward the left calf. Switch legs and repeat to loosen the ankle, and stretches to the knees, outer thigh, glut's and lower back.

• Remain seated and grasp the right knee with both hands, pull the knee up to the chest, leaving the left foot on the ground. Repeat for the left knee to stretch the hamstrings and gluts.

• Either standing or seated, bend from the waist forward and touch the toes for a stretch to the lower back. If standing, keep the knees bent slightly, and bend from the hips for a stretch to hamstrings and lower back.

• With arms relaxed to the side, raise shoulders to earlobes and relax. Repeat several times to stretch the shoulders. With shoulders down, slowly look to the left and look to the right. Move slowly, holding stretch for a few seconds.

(Courtesy of Red Mountain Spa)