Study Abroad Programs Blog

Travel Health - Part 2

Of course, there are many reasons why we travel. Some of us long for the excitement and "newness" of a country other than our own, some decide to leave behind their every day lives for a while, others want to learn a new language, take cooking or dance classes abroad, while others go in search of higher meaning or life fulfillment. Regardless of what your specific goals are, one thing's for sure. You've got to take care of yourself while on the road so your experience can be as problem-free as possible.

While on the Road

One of my previous articles, Eating Around the World, was about trying the local fare at food stands abroad, specifically in Oaxaca, Mexico. I described the fun and cultural benefits of eating local food in that setting. When deciding to indulge, however, one fact remains true: You must take certain precautions when deciding to "dig in" to avoid later health consequences, some of these prior to your departure (see: Healthy Travels – Part 1). That was just one example of where you should heed caution. There are an infinite number of other ways to take care of your health upon arrival in your adopted country:

1. Jet Lag
According to According to Aviation-Health, most passengers experience jet lag after trips of over 3 hours either East or West. The main cause of jet lag is the disruption of the body's internal clock. What happens is that your body is thrown out of sync because it experiences light and dark at different times in the new location. Another contributing factor is the lack of oxygen in the pressurized cabin of an aircraft. Symptoms vary from person to person and can include: Extreme fatigue, insomnia, upset stomach, aches/pains, irritability and disorientation.

One way to lessen the effects of jet lag, according to SleepDisorderChannel, is to get plenty of sleep prior to your flight and avoid alcohol, caffeine and nicotine, all of which are associated with restless sleep. Also, by trying to adapt to the new time zone by setting your watch to that time as soon as you leave home, you may try to minimize the effects of jet lag.

Another useful strategy for easier eastbound travel, according to SleepDisorderChannel, is to take a daytime flight.

"If a traveler flies eastward by several time zones during the day, they may arrive at their destination in the middle of the afternoon (home time) and in the middle of the evening (local time). For example, if they leave Boston at 10am on a flight to London, they will arrive in London at 9:30pm, GMT. However, their body clock tells them it's only 4:30 EST. They should try to go to sleep at a normal time in the new time zone. If a traveler needs to take an evening eastbound flight, they will arrive in the middle of the night (home time). In this case, immediate rest helps. They should try to sleep for a few hours when they arrive and then try to stay up until bedtime. For most people, westward travel is easier to adapt to than eastward travel. This is probably because it is generally easier to elongate one's day by staying up later, than to try to shorten one's day by going to sleep earlier."

You may find this and more information on the subject at SleepDisorderChannel.

2. Altitude Acclimatization
Even healthy travelers can experience altitude sickness when quickly ascending to altitudes above 8,000 – 9,000 feet. Some common less serious symptoms include: nausea, poor concentration, headache and difficulty sleeping. More information about this phenomenon can be found at FamilyDoctor.

3. Emotional Health
No matter how old you are, sometimes you feel homesickness upon arrival at your destination. It doesn't usually happen right away. First you might feel lots of euphoria and excitement about your surroundings however, as you settle in, you might experience "culture shock", including feelings of depression, anxiety, loneliness, lack of confidence or insecurity. Please be aware that this can happen even if you have traveled extensively and are a well-seasoned traveler.

Some ways to help with those sometimes-intense feelings of displacement include:

• Write your feelings in a journal to help with perspective and as a cathartic exercise of acknowledgement and honor.
• Be gentle, understanding and patient with yourself while you adjust to your new environment. It's going to take time, more for some than others.
• Write about your travels and send them as email diary entries to your friends/family.
• Get more involved in your new surroundings to keep busy.
• Eat well, sleep lots and relax often, perhaps more than normal.
• Reflect on your reasons for travel.

It might also be helpful if you bring along a small photo album with pictures of your family, friends and pets. Or how about bringing along some favorite, inspiring greeting cards or letters that others have given you that you can place around your room? They are easy to pack, light to carry, and seem to help quite a bit to take the edge off of uneasy feelings from being outside of your comfort zone. And as Julia Kalish, Certified Nutritionist and Health Coach, in the article Ten Secrets to Healthy Traveling recommends, indulge in primary food.

"Primary food is the food that feeds the soul! It doesn't come on a plate, but comes in the form of hugs, touch, kisses, warmth, massage, meditation, fun, nature, hot baths, close friends, and anything else you can think of that feeds your hunger for living. The more primary food you receive, the less you need to depend on secondary food (the food that comes on a plate)."

Okay, I don't necessarily recommend going out and touching and kissing strangers but maybe in the travel scene, that "touch" or "kiss" can come from emailing or receiving email (or a letter) from a loved one!

4. Drinking The Water
I would definitely recommend bottled water even to brush your teeth at least until getting the okay from local school staff that you can drink the water. According to the ISEP, carbonated bottled water and soft drinks, beer, wine, tea and coffee are usually uncontaminated. Furthermore, where water is contaminated, ice is also contaminated. Alcohol in a drink does not sterilize water or ice cubes.

While in Antigua, Guatemala, I initially used bottled water to brush my teeth for a couple of days until learning that it is considered safe in Antigua because of the large amount of chlorine! Then, I rinsed my mouth with tap water, still not drinking it (because I usually don't like the taste of tap water, anyway, even at home). In smaller, more remote towns unless you hear otherwise, definitely drink bottled water with an unbroken seal. You can never be too careful!

5. Your Diet
This is always a challenging self-care issue on the road where food products that you are used to at home are not readily available. Some people need to avoid certain foods because of high blood pressure, diabetes or other medical conditions while others keep a more rigid approach to eating in a daily attempt to stay healthy.

However, there are those of us who are continuously in the “diet” mode, even subconsciously, and are used to unknowingly labeling foods as either "good" or "bad". This type of thinking might make it harder to adjust to the different types of foods available on the road. You may not see the plethora of fat-free, sugar-free and salt-free options that we have at home, especially when you travel outside of the larger cities to rural areas.

Certified Nutritionist, Julia Kalish, recommends that you enjoy the food that you decide to eat.

"No matter what foods you decide to eat while on vacation, eat without fear, worry, or guilt. The anxiety produced over "bad" food choices can be more damaging than the food itself. Express gratitude for the food you eat and eat it with joy! Remember too that if you are visiting friends or family while on vacation, it may be healthier overall to dig into whatever is being served rather than make people feel bad that you won't enjoy the food they've prepared for you."

This extends to those possible situations where you find yourself invited to a local's house for a dinner celebration of a national holiday. Sometimes it's liberating to give yourself permission to indulge, giving up your previous eating restrictions, if only temporarily or once in a while, in order to connect with locals and enjoy their home-cooked meals!

One more piece of advice regarding food intake comes from Dr Kathi Head, N.D., from the American Association of Naturopathic Physicians:

"You can begin to boost your immune system several weeks before you plan to travel. Try taking Vitamin C or increase your dose to 3-5 grams daily if you already take it. Increase vitamin C gradually and take in divided doses with meals. Consume a little less if you experience digestive disturbances. You may also want to take an herb called Echinacea, available in most health food stores. Begin taking it a week or so before your expected date of departure and continue taking it throughout the trip."

As always, check with your own physician about this advice and for other daily diet tips!

6. Personal Hygiene/Cleanliness
When you are in a new environment with new germs, you are susceptible to diseases. You can prevent trouble by washing your hands often.

• Use hand sanitizer when you can't get to water, or if there's no soap around.
• NEVER use a bar of soap in public places or towel provided!
• Try not to rub your eyes because this is an entrance for microscopic organisms.
• Bring travel-sized rolls of toilet paper in case you unexpectedly find yourself in a stall (or outhouse) without it and are in need.
• In many countries around Latin America, it is strongly requested that you throw used toilet paper into the trashcan rather than throwing it down the toilet to save the plumbing. The only thing I can recommend is to get over it. It's gross no matter how you look at it; however, it's part of being a conscientious and sensitive traveler : )
• Always wear some type of foot covering even at the beach or hot springs. You wouldn't want to step on a rusty nail or pick up a virus or fungus!

7. Sun Safety
Make sure to bring along sunglasses, facial lotion and makeup with SPF, suntan lotion (don't forget your ears, nose, lips and scalp!) and hat, preferably one shading your ears and neck. The higher the altitude, the greater your risk for sunburn. More information about care in the sun can be found here.

Remember: UV rays reach you on cloudy and hazy days, as well as on bright, sunny days. UV rays will also reflect off any surface like water, cement, sand, and snow.

If you do get burned, I have found that one of the best remedies for your burn is 100% pure aloe gel. I once fell asleep on the beach in Cancun, Mexico for only 45 minutes and woke up to find a nasty burn from my knees down. My legs were so badly burned that I could not bend my knees nor walk up curbs for days because of the intense swelling and pain. As a kind offer of generosity, my roommate had given me pure aloe gel. After using it for a number of nights, I was amazed that my skin had healed without blistering or even peeling AT ALL! The aloe spray tends to provide only momentary relief of the pain however, the gel, when applied liberally and frequently, provides a fantastic cooling effect as well as promotes quicker healing.

8. Miscellaneous Travel Tips

• Make sure to drink plenty of water to stay well-hydrated even in the winter. According to the medical field, at the point when you become thirsty, you're already dehydrated.
• Make time to move your muscles even if it's just by staying busy or walking while window-shopping. When in a plane, bus or train, try to get up several times to stretch your legs to avoid circulation problems.
• Bring along healthy snacks for when you just don't feel like eating anything else.
• A sense of humor and unlimited patience will help you keep your sense of balance and good attitude while traveling. Remember that a missed meeting or a night spent at the airport in a storm won't be the end of the world, but will make a good story.
• Approach your trip with a positive attitude, a sense of curiosity and willingness to be delighted by new experiences.
• More travel-related advice for the road can be found here and here.

And lastly, let your trip be a growing experience...be willing to be pushed beyond your day-to-day comfort zone; however...be smart!

By Sue Lavene

The Homestay Experience

You've heard it more than once - travelers desribing their time spent living with a local family as either the best or the worst part of their trip! In spite of everyone's definitions of "best" and "worst", it is agreed that the homestay experience makes a strong impact on the student traveler's view the a new culture. Some people love their host families because of how different the family's culture is from their own. Others love their host families because the host family treats them the same as their own family. Some enjoy the constant interaction. Some enjoy the independence. For as many different travelers as there are in this world, there are probably an equal number of reasons why people fall in love with their homestay experience.

So, who are these familes that choose to accept foreign students into their homes? They are often your typical, middle-class family who has space in their home and an interest in cultural awareness. Often in Spanish-speaking cultures they include more of the extended family than what is typical in North American homes. For example, many households in Latin cultures include members of four generations; it is not uncommon for cousins or aunts and uncles to be part of the household as well. Other host families may consist of a couple who does not have children of their own or whose children are grown and out of the home. Homestay families come in all different shapes and sizes, and each offers a truly unique experience for the traveler.

Now we know who these families are. What motivates them to do such a thing as welcome strangers from another country into their home? The answers to that question are as varied as the reasons a stranger would choose to join a foreign family for weeks at a time. Some families are eager to create an exchange opportunity for their own children. For some families, hosting provides a significant source of income. For many, it comes down to a basic appreciation of different places, peoples and cultures. Maybe your family has hosted international students at one time; maybe friends or neighbors that you know have done the same. Most certainly, they all have their own stories to tell. Who are these families you ask? They are people who want to share what they have to make an intercultural experience possible for someone else. No amount of money can fully reimburse families for accepting strangers into their homes. Hosting is no ordinary job. The families may be ordinary people, but for travelers, they make extraordinary experiences possible!

After all is said and done, how can you ensure that you have the best experience possible while living with your host family? Basically, be flexible, be sensitive, be yourself. If that's not specific enough for you, here are some tips for successful homestay experiences:

• Bring pictures of family, friends, your house, a map of where you live. These can be used to start discussions.
• If interaction with the family is important to you, take the initiative to spend time with them. They will follow your lead.
• It's OK to make mistakes with the language! Your host family does not expect you to speak perfectly, and they can become excellent teachers if you let them.
• Absolute beginners - you'll be amazed how much you can communicate when you're creative. Play charades!
• Ask questions. It shows interest, and the answers may be more interesting than you expect.
• Your host family is just that - a family. They are not a tour company, available at your disposal. However, they are a valuable resource for advice on places to explore.
• Remember what your parents told you: "Try one bite!" It won't kill you to try something new, and if you don't like it you don't have to finish it.
• Treat your family with respect.
• Discuss your concerns regarding issues like telephone use, meal routines and visitors. It's the only way to find out what your family expects.
• When in doubt, take the conservative approach in discussions. Know what topics are inappropriate to discuss with your family. These may include religion and politics.
• Be patient with yourself and the new culture.
• Put aside self-consiousness and have fun! There is much to learn and many friends to be made while abroad.

Autumn Recipes

Although it is currently a humid 82 degrees in sunny Philadelphia, autumn has officially begun. Sadly, it is definitely not sweater or jacket weather in our fair city just yet, but perhaps some of you lucky readers have already packed your sandals away and started wearing long sleeves and corduroy (I am so jealous!)As Sue mentioned in her questionnaire posted earlier this month, autumn is the time for warm, hearty foods. Because AmeriSpan is a study abroad travel company, I thought I would try to find some autumn recipes with an international flair; I was able to find a recipe for Minestrone and for chicken and black bean enchiladas. Please let us know what you think if you try these recipes, and we would love to know what you're cooking to celebrate fall!

Minestrone
Ingredients

• 1 1/2 Tbsp (25mL) olive oil
• 1 onion, chopped
• 1 stalk celery, sliced
• 2 cloves garlic, minced
• 2 carrots, sliced
• 1 tsp (1g) basil leaves
• 1 tsp (1g) marjoram leaves
• 1 medium zucchini, chopped
• 1 quart (1L) chicken or vegetable broth
• 2 cups (300g) white beans, cooked (canned beans work well)
• 2 cups (910g) canned tomatoes
• 1/2 head cabbage, chopped
• 1/4 cup (10g) parsely
• Pepper, to taste

Directions

• Heat the olive oil in a large, heavy bottomed pot.
• Add onions, celery, and garlic and sauté until the vegetables are tender, but not yet browned. Add basil and marjoram leaves and stir for one to two minutes.
• Add chopped zucchini and cook for another few minutes. Pour in chicken or vegetable broth, the cooked beans and the tomatoes. Cover, bring to a boil, and then reduce heat to simmer.
• Allow the soup to cook for about 45 minutes, stirring occasionally. If the soup looks thicker than desired, add some water, 1 cup (240mL) at a time.
• When it almost looks like soup add the chopped cabbage, and the parsley and cook for about 10 minutes more.
• Add some freshly ground black pepper to taste.
• If a heartier soup is desired, a handful of small sized pasta can be added; then the soup needs to be cooked for about 10 minutes more.

Serve with sprinkling of Parmesan cheese over the top, if desired.


Chicken and Black Bean Enchiladas
Ingredients
Sauce:

• 2 Tbsp (15g) flour
• 1 1/2 Tbsp (10g) chili powder
• 1 1/2 Tbsp (10g) cocoa powder, unsweetened
• 1/2 Tbsp (6g) sugar
• 1/4 tsp (2g) salt (sea salt if on a corn-free diet)
• 2 1/2 cups (600mL) tomato sauce, canned
• 1 1/2 cups (360mL) water
• 3 ounces (85g) tomato paste

Filling:

• 1 pound (455g) boned and skinned chicken breast, uncooked
• 1 2/3 cups (425g) black beans, canned, (one 15-ounce can)
• 1 1/2 cups (195g) reduced fat Monterey Jack cheese, shredded, divided
• 4 ounces (115g) green chili peppers, diced
• 2 tsp (5g) cumin powder
• 1 tsp (4g) garlic powder
• 6 or 7 flour tortillas, 10-inches (25cm) round

Directions
To make sauce:

• In a small bowl, combine flour, chili powder, cocoa powder, sugar and salt; set aside.
• In a medium saucepan, add tomato sauce, water and tomato paste.
• Heat and stir in flour mixture using a whisk.
• Continue stirring over medium heat while sauce thickens.
• Simmer slowly for 30–60 minutes, stirring occasionally.

To make filling:

• Cook chicken breasts in a pot of boiling water until done, approximately 20 minutes.
• Cool and cut chicken into 1/2-inch (2cm) pieces.
• Drain and rinse canned black beans.
• In a medium bowl, combine chicken, beans, 1 cup (130g) cheese, green chilis, cumin and garlic powder.

Cooking Directions

• Preheat oven to 400°F (205°C).
• Spray a 9x12-inch (22x30cm) shallow baking pan with vegetable oil spray.
• Pour one cup enchilada sauce into the baking dish and spread evenly.
• One at a time, moisten each tortilla by dipping it briefly in the enchilada sauce.
• Place approximately 1 cup (150g) of filling on each tortilla and roll it up.
• Put in baking dish seam side down.
• Continue this process until all enchiladas have been assembled.
• Pour remaining sauce over enchiladas.
• Bake in the oven uncovered for 20–25 minutes.
• Remove and sprinkle over remaining cheese.
• Return to oven for 5 more minutes.

Serve with salsa and light sour cream.


I found these and lots of other great seasonal recipes on All Recipes. Again, feel free to send us your autumn recipes or variations on the ones posted above.

Have a great weekend!

International Travel Packing

How appropriate that I am writing about travel packing. At this very moment I am preparing for my highly anticipated and much needed trip to Portugal with my amazing boyfriend. This is our first time traveling across the big pond together (been together 8 glorious months!). Initially I sensed his worry as he looked and then hoisted my weekend travel bag into the trunk for a visit with his brother and sister-in-law that he would possibly be lugging many suitcases around Portugal. In the past, his worried look would have been 100% justified. Let me put it to you this way: my family and friends would have either laughed hysterically or blinked in absolute and utter bewilderment at the very notion that I would now be giving tips on how not to overpack. I was the classic overpacker, WAS being the operative work here. Some of my friends prior to the "change" bore the brunt of my overpacking, having to carry my bag around several travel destinations taking pity on me; well, maybe they were just sick and tired of me struggling and slowing them down.

I have improved my packing habits, as my business colleague and good friend Margot can attest to. Last summer traveling together on a business trip to France, Italy and Switzerland for two weeks I packed all I needed into a 28" x 20" suitcase and still was prepared for all weather situations and looked stylish day-by-day. It was a liberating experience to be able to move much more freely, with less back and body strain too. So bye-bye to the overloaded suitcase days; my boyfriend is no longer hyperventilating. I must give credit where credit is due. My dear friend and former roommate Anne-Marie enlightened me to the way of packing wisely. She is the expert; she has lived in and out of suitcases for the past few years, moving between places from Holland to Guatemala to Spain to Philadelphia then back to Spain. Now that I have taken her cue: the advice is STICK WITH THE BASICS. Also, it's best to first research the weather. Although unpredictable, you can at the very least get the averages for your particular destination and know what you should definitely bring and what can be left behind. Stick with basic colors when packing pants, skirts and shorts. This way you only need a couple pairs and can toss in some extra tops in different styles and colors to make casual and dressy outfits. Certainly practice makes perfect. The more seasoned traveler has applied this advice for a long time and likely have some advice of their own along with other tips to share. New advice and tips welcomed!

I am all packed now for Portugal, have been since Tuesday, and I am happy to report I have one suitcase that even I can lift and tote around.

On the flip side, there are always some items that you do not want to forget and pack extra of. Here is a list that I have compiled, after asking around the office, of the top 5 "pack extra of this":

• Individual tissue packets (Will come in handy in many situations including those times where toilet paper is scare or not available!)
• Batteries (for travel alarm clock, camera, walkman, etc.)
• Hand sanitizer / Wet wipes
• Pain Relievers (aspirin, ibuprofen, Tylenol)
• Socks and underwear
• Feminine products

Happy travels!

By Beth Klemick

Travel Health - Part 1

More and more people are looking to travel internationally, wanting to experience other cultures on a more genuine level and going "off the beaten path" to do so. Unfortunately, with travel comes more health risks, ranging in severity from mildly annoying and inconvenient to life threatening.

My colleague Beth Klemick gave some helpful tips in “Travel Advice” for how to replace your lost passport and what to do if you get sick, etc. Below is some information as to what you can do before you leave home in hopes of preventing problems from happening on the road.

With some pre-departure planning and precautions along the way, fortunately, most travel-related problems can be prevented. The key is to think about some of these suggestions and how they impact you personally giving special attention to your pre-existing medical conditions.

It is helpful to make an appointment with your physician at least 6-8 weeks prior to your departure to discuss possible health implications of your upcoming trip and to make sure you are as healthy as you can be before leaving the country. It would be a bummer if you "suddenly" developed a cavity that had to be filled while on the road.

Pre-Departure
Let's face it. It's very appealing to imagine making last minute plans to "jump on a plane" and get away to some exotic location. Some people thrive on this type of adventure while others strive to plan ahead for their travels. The truth is, you may not be able to stay as healthy and safe while traveling as you could have if you had prepared prior to your departure.

Of course, you cannot possibly prepare for every possible scenario or illness / injury; however, by doing some research ahead of time, you will be able to decrease your chances of running into a problem on your trip. So, let's take a look at some important ways you can prepare before landing in your destination country.

1. Are immunizations necessary?
We receive many questions from clients as to what immunizations we recommend when traveling to one country or another. There are many schools of thought as to whether or not you should immunize. Some travelers do not take precautions and return home without any problems at all while others wish they had prepared beforehand. This is a great resource with frequently asked questions about immunizing.

Your best bet is to pose this question to your primary care physician / internist, local health department or to a travel medicine practitioner at least 6-8 weeks before you are scheduled to leave home. Center for Disease Control and Prevention is a resource to find your local health department or travel medicine clinic in your area.

Leading up to your doctor's appointment, you can do some research to be ready to make the most of your time with the doctor. Here are some helpful links to get you started:

• MedLine Plus
• UpToDate
• World Health Organization

One more thing to keep in mind depending on where you are traveling is that you might need to show documentation of vaccination to the customs officials upon entry to their country, such as a yellow fever vaccination certificate. Vaccination Schedule

2. Pack a first aid/medicine kit
Include products specific to your health needs. Some items to consider include:

• Pepto Bismol
• Tylenol
• Anti-diarrheal medicine
• Bee sting kit (for those with severe reactions to bee stings)
• Topical antibiotic (for cuts/scrapes)
• Antibiotics (ask your doctor)
• Motion sickness medicine
• Vitamins
• Bandaids
• Allergy/cold medication
• Spare glasses/contacts (with prescription)
• Travel-sized flashlight
• Insect repellent
• Suntan lotion
• Lip balm
• Travel-sized toilet paper
• Your daily medications

Here are some more ideas on what you might want to pack in your kit, according to the CDC.

What to bring along may depend on your destination, length of trip, planned activities/excursions, your own pre-existing medical conditions and type of travel. If you are not sure what you should bring or want to make sure you haven't forgotten anything, it's always a good idea to check in with your physician since he/she knows your medical history.

Here are a couple more tips regarding traveling with medications:

• Make sure you have enough medicine to last your whole trip with some to spare.
• Keep your medications in their original bottles.
• You will definitely want to pack your medicine kit in your carry-on luggage in case you need something en route but also if your luggage is lost!
• Bring duplicate and legible prescriptions of your medications, written with brand and generic names, in case they should be lost or stolen.
• To avoid possible trouble with customs agents, it is recommended that you bring a letter signed from your doctor for any narcotic medications, including pain medicine, sedatives or tranquilizers.
• If you have to bring along any special medical equipment such as a CPAP or oxygen machine, it's a good idea to have your physician (the one who ordered it) write a letter on letterhead explaining your diagnosis, medical reasons for use, his/her name and title, etc for customs officials who may not be familiar with the equipment. And don't forget to check to see if you need special converter/adapter plugs! A helpful world electricity guide can be found at Kropla.
• Plan to change your medication schedule to the new time zone (be sure to discuss with your doctor, first!)

If you are pre-disposed to respiratory problems, have asthma or allergies, you might want to talk to your doctor for remedies in case the air aggravates your breathing. In some towns in developing countries like in Central America, because of different or non-existent emissions laws, the pollution is so thick and black sometimes, especially when trailing behind a chicken bus on your way up the mountain on a one road, barely paved highway. Also, due to less oxygen in high altitude locations (like La Paz, Cusco and Quito), volcanic ash/dust particles and other allergens, your breathing can become affected, which can definitely put a damper on your trip.

3. Contact your health insurance provider to see if international medical claims for illness are covered and if special conditions apply.

4. Here's a great resource for general traveling including tips for traveling with children, pets and people with special needs: CDC

5. Travel Health Online
This great, free site offers lots of traveler education tips including information on country-specific diseases, immunizations, a medicine kit checklist, finding a travel medicine provider in your area for pre-departure advise and lots of related tips to allow you to become an informed traveler! Travel Health Online

You just have to register your name, email address and password, accept the terms & conditions and then activate your access by clicking on the acceptance email that you'll receive.

6. You might want to leave your specific itinerary along with copies of important paperwork, such as passport, visa, credit card information, travelers checks, insurance paperwork, etc, with one or two trusted family members/friends in case they have to reach you for an emergency or issues that arise at home, etc.

7. Get the address and phone number of the American Embassy in each country you visit. They are a good source for physicians and hospitals abroad.

8. In fact, you might want to register your trip with your embassy before heading out. It's a pretty simple process and it saves you from locating the embassy while abroad (though that's always a good idea, anyway!). For American travelers, here's the link to do just that. U.S. Department of State

9. And lastly, get plenty of rest the night before you leave (of course, if you are all packed!), plan some healthy protein-filled snacks for your day of travel and enjoy the ride!

Be sure to watch for next week's article on staying healthy while abroad!

By Sue Lavene

Travel Advice

In an ideal world, nothing bad would ever happen while traveling, like getting sick or losing a passport. Ultimately, at some point, somewhere in all our travels a "snafu", small or large, will likely occur. Nobody likes to prepare for the worst. Just as you would research points of interest like museums, restaurants, hotels, etc. of your particular travel destination, it is also best to know for example: where your home country's embassy/consulate is, how to seek healthcare abroad and what your primary health plan may or may not cover/reimburse for while abroad.

There are two good sources for up-to-date healthcare information prior to traveling and during your travels, Centers for Disease Control and Prevention, and the U.S. Department of State.

If you are ill-prepared (no pun intended) and do become sick while traveling or participating in an immersion program you can request help from the on-site language school, the hotel staff where you are staying, or even a consular officer in country (*Please note: a consular officer will usually only provide assistance if there is a serious illness or a severe accident to be dealt with.) Since you are not the first person to ever become sick while traveling, they will be familiar with a local clinic or hospital to refer you to, and in the case of the on-site language school staff may even accompany you to make sure everything goes smoothly.

Back in 2001, during a 4 -week stay in Cusco, Peru, I got sick, really sick with a stomach virus of sorts. The mate de cocoa tea and TLC from my host mother unfortunately was not the cure I had hoped for or needed. It was time to see a doctor. Carol, the then-Director of our partner school in Peru accompanied me to a local clinic, not far from my host family. All in all, the experience was similar to a doctor's visit here in the United States, check-in process and all, and then we waited, and waited, and waited. There was a TV in the lobby; at least there was entertainment, and I could apply my Spanish language listening skills. Several telenovellas later, the doctor was available to see me. After listening and examining my chief complaints he turned to me with a plastic cup and stated to me in English "stool sample" which I fired back "YO NO PUEDO!" Laughter erupted in the exam room and I mustered the strength to do as I was told. Needless to say I survived. The doctor sent me back to my host family with antibiotics. From my experience, be prepared to pay out of pocket for services rendered; you can deal with claim forms and reimbursement once you have returned home. Getting sick or having to receive medical treatment in a foreign country can be a daunting experience; my advice is to remain as calm as possible because even doctors in less developed countries have licenses to practice medicine. Once you are better, your experience might make for some interesting dinner conversation, or in my case, after-dinner conversation.

A good idea prior to traveling is to make two copies of your passport, one to leave at home with your family and/or friends, and one to take along with you on your travels. In the event that your passport is lost or stolen, having a photocopy of your passport in a couple of different known places will save you from more headaches. My advice is to be proactive and take care to secure your passport in a place to avoid theft or losing it upon arrival to your destination after you have cleared immigration/customs. When out and about, carry the photocopy, and lock your passport away in a hotel safe deposit box. If staying with a local family you can lock your passport in your suitcase and store it under your bed. In other words, only carry your passport when it is necessary, for example if you were to cash travelers checks, check into a hotel and so on.

For US citizens, if your passport is lost or stolen, contact the nearest US Embassy or consulate, for up-to-date and detailed information, please refer to The U.S. Department of State.

Here is a brief synopsis of the process; you will need to complete a new passport application and will be asked the following questions by a consular officer:

• Your name
• Date of birth
• Place of birth
• Passport number (if available...will expedite process if you memorize it or have a copy)
• Date and place where passport was issued

You will also need to complete an affidavit explaining the circumstances under which your passport was lost or stolen (heck, even misplaced!). A police report may not be necessary, but a consular officer can request one if there is suspicion of fraud. After citizenship verification and proof of identity, a replacement passport will be issued.

Procedures to obtain and/or replace a passport will likely vary per country; please contact the appropriate branch of government in your home country for up-to-date information.

For any situation that may arise, it is best to be prepared and informed prior to traveling and, lastly, breathe, stay calm if any "snafu" occurs, and just think that tomorrow will be a better day.

By Beth Klemick

Vegetarian Travel Tips

For a vegetarian or vegan, the thought of eating out can be a bit overwhelming. Traveling to a different country and culture can be an even bigger challenge. But fear not, there are many resources available that can make traveling a breeze. In the next few installments, I'm going to include some tips and websites that offer vegetarian alternatives and information for the traveling herbivore.

I think the logical place to start would be with flight information. With budget cuts and bankruptcies, many airlines have limited if not completely cut out all specialized meal options. If you wish to be provided with a snack or meal on your flight remember to contact your airline ahead of time. If a vegetarian option is available it must be requested beforehand. If a vegetarian option is not available, packing a small snack is a great option. PETA has a great list of vegan foods at the following link: Accidentally Vegan

Here are some popular snack items that are vegan and travel-friendly:

• Goldenberg's Peanut Chews (Original)
• Nature Valley Peanut Butter, Maple Brown Sugar, Banana Nut, Cinnamon, Pecan Crunch, Roasted Almond and Apple Crisp Granola Bars
• Laffy Taffy
• Oreos
• Ginger Snaps
• Ritz Crackers
• Swedish Fish
• Twizzlers
• Wheat Thins
• Fritos
• Famous Amos Sandwich Cookies
• Starbursts

My favorite place to find vegetarian-friendly information on the Web is HappyCow. I will be making many references to this wonderful site. In the future, I will discuss fast food options for the traveling veggie, vegetarian and vegan friendly foreign cuisine, and things to look out for when looking for food. Happy eating!

By Jennifer Horigan

Staff Stories: Miscommunication

Everyone has experienced various degrees of miscommunication at some time. Maybe you thought that someone had said something different than what they were trying to say, or maybe you were not successful in getting your point across to someone who did not speak the same language as you or at the same level of fluency as you did. This is a natural occurrence periodically in life. Experience has taught me that the miscommunications and misinterpretations that occur between native and non-native language speakers can be the most confusing in the moment, but they are also many times the most amusing (sometimes even hysterical) in retrospect. Anyone who has ever seen the movie Lost in Translation knows what I'm talking about.

Granada, Spain – What did she say?
Every Tuesday afternoon during my semester in Spain, a good friend of our host mother's would come for lunch. My roommate and I never knew this woman's name, so we secretly referred to her as "the friend". The strange part about "the friend" is that neither my roommate nor I could understand one single word this woman said. She didn't mumble or have any kind of difficulty speaking, and she was speaking in Spanish. I really am convinced that it was just her voice (very high pitched and very nasal) that made it difficult to understand. We had to try so hard not to laugh through lunch because every week it was the same scenario. "The friend" would ask us a question. We would look at Maria (our host mother) with a blank stare. Maria would then translate (I assume verbatim) what "the friend" had asked. We would answer and on and on it went. Despite four months of Tuesday lunches with "the friend", we never did get any better at understanding her. Lucky for us, this was an isolated case as our overall Spanish skills improved tremendously during our time in Spain.

Prague, Czech Republic – Playing Charades
My brother, plagued with allergies, found himself surrounded in every hotel by feather pillows and down comforters. He was staying in mostly smaller hotels that did not have staff with strong English speaking skills. At first, he did not want to make a big deal and be the ugly American yelling at the housekeeping staff in English for "NOOOOO FEA-THER PILL-OWS." So he kept quiet, until the third night where he could not stand the allergy attacks any longer. The maid came to the room and he got a pillow off the bed, gave it to her and proceeded to shake his head no violently while flapping his arms and clucking like a chicken. After a few attempts at trying to get his point across with no visible response, he gave up and started fake sneezing. The maid finally caught on to what point he was trying to make, and gave him a non-feather pillow. This technique worked throughout his trip in Europe. Finally, he did stay in a larger hotel and proceeded with the standard reenactment as usual. He was very embarrassed when they asked him in English, "Why don't you just tell us you are allergic to feathers?"

Frankfurt, Germany – Who's Alice?
It was my first day in a beginner German class. The class consisted of myself, a girl from Japan and two boys (one from Russia and the other from Turkey). The teacher was a native German speaker. The class was conducted entirely in German. I was clueless for most of the class until the end, or so I thought. At the end of class, I thought I was starting to get the gist of what was being said. The teacher started with a long list of examples (I will translate from German from where I thought I was starting to understand).

"And you know, if it's this way, then Alice will be this way, and if this happens, then Alice will do that." This went on for the last few minutes of class. She kept talking about all kinds of things that Alice could do. I sat in utter confusion wondering to myself "Did I miss something? Who's Alice?" I looked at my notes since I wrote down the teacher's name (Katarina) as soon as she said it. "OK, I thought. She's not Alice. The Japanese girl isn't Alice, she just called her by name. Wait! Does she think my name is Alice? Who is this Alice person? The character in the story we just read was Hans. What is she talking about?"

Class finally ended, and I left shaking my head knowing how confusing and frustrating the next 2 weeks would be. I trudged back to my host family and decided to ask my host mother a simple question to try and make some sense out of everything. "Was beduetet Alice?" (Translation: "What does Alice mean?") My host mother looked at me and said in English "it means – everything." I started laughing and couldn't stop. I felt so stupid. I explained to her what transpired in class. We both had a good laugh at that one. That night, I re-told the story to my dad who had taken years of German in school. "Come on, Elizabeth," he said "It's pronounced ahl-less not Alice." Whatever, dad. I'm still sticking to the fact that it sounds like Alice with a German accent!

By Elizabeth Gregory

International Cuisine

Oaxacan Street Vendors

Anything that walks, swims, crawls, or flies with its back to heaven is edible. - Cantonese saying

Travel to any country anywhere in the world, and the food will give you a good idea of its religious and cultural identity. Crossing all socio-economic boundaries, it symbolizes community, love, life and home. It was written best by the renowned gastronome Jean Anthelme Brillat-Savarin in 1825: "Tell me what you eat, and I'll tell you who you are." Street vendors, specifically, are an important icon of any culture, selling the "food of the people", which can be anything from fresh coconut juice and mangoes on a stick to fried guinea pig and a bowl of noodles.

Known as the culinary center of the country, during one recent trip to Oaxaca, Mexico, we found ourselves in an adventurous mood for some local grub. And what better way to explore local delights but from street vendors, we thought! First, we gazed upon a huge pile of small dark red fried grasshoppers, or chapulines, which are generally dry roasted and spiced with chilies, salt and lemon. We were told that you are supposed to take a spoonful of chapulines and place them in a soft tortilla and then eat it.

Try as I might, no amount of distraction could convince me to try the chapulines even with closed eyes, so I wandered next door to see what I could find. There was another vendor selling tlayudas, which are delicious, huge 12 inch tortillas crisped on the barbeque and topped with Oaxacan-style beans, shredded cheese and salsa, often eaten as a late night snack.

Further down the street, we found a stand with a local indigenous woman selling tejate, the traditional Oaxacan corn drink made with cinnamon and cocoa beans with a frothy cap. With her long braided hair and brightly colored embroidered (and sleeveless!) blouse, she was stirring it around up to her armpits in the huge bowl in front of her. Even though back home this demonstration would have turned my stomach, I decided to let go of my normal inhibitions and promised myself I'd at least try it once.

It has been said that Oaxaca is to Mexican food lovers and cooks perhaps what Florence is to art aficionados. Although there are certainly times when a fancy restaurant meal hits the spot, you need not spend a lot of money on food to be completely satisfied in Oaxaca. Just have a stroll down Oaxaca's colonial streets and you will find some of the best regional food ever! Buen provecho!

*Disclaimer: Eating food from street vendors can be a really neat experience when done with caution. If you are skittish, trust your instincts. There are other ways to taste the local fare such as staying with a host family (with meals included, of course!) or going to reputable restaurants serving regional dishes.

By Sue Lavene

Meet John

I think I speak for everyone here when I say TGIF because it's been a looooong week. I hope that this weekend is as lengthy as everyone needs it to be, and hey, if two days is enough for you, I applaud your efficiency with your free time. Our final "Meet AmeriSpan" entry for the week is all about John. He's the President and Co-founder of AmeriSpan, and he's the most recognizable because he's the only guy here. To sum John up in a few words, I'd say he's committed, focused and maybe a little crazy for the amount of time he can sit in front of a computer. I'll stop before I get fired... Anyway, have a great weekend!

Where are you from?
Born near Detroit on August 8, 1963

What's your sign?
Leo - Anne-Marie and I are both born on the same day.

How long have you been with AmeriSpan?
Since it was called Study Programs and its office was in a one bedroom apartment. Feb 1993, Mar 1993 was incorporated as AmeriSpan. Still remember desperately cleaning the apartment when one of our first clients and her father wanted to stop by "the office" in May 1993.

What are your current favorites?
Books: Guerilla Marketing ~ Jay Conrad Levinson, Hawke ~ Ted Bell, Jitterbug Perfume ~ Tom Robbins
Music: In the car it is WIP Sports Radio. The Darkness, old Oasis, early Prince but usually whatever my wife is listening to.
Television: The Shield, Boston Legal, Best Week Ever, Saturday Night Live and Kathy Griffin: My Life on the D-List
Movies: Good Will Hunting, Silverado (favorite western, yes, I like Westerns - thanks dad) The Sixth Sense, The Lord of the Rings (don't tell my wife!!!)
Sports: Flyers - hockey is my favorite sport. Season tickets. Phillies, usually listen to every game and as usually my heart is broken. Like the Philly Fan Misery index here.

What do you do in your spare time?
What spare time? I work 15+ hours/day. I read about current events and follow the local sports teams. Like to travel - obviously...

What is your favorite place in the world and why?
Has to be Philadelphia. A big city where you know everyone. Iguazu Falls is the best natural wonder I have seen. Inca Ruins in Machu Picchu, Peru is the coolest man-made thing and Saquerema, Brazil has the best beaches I've seen...great body surfing

What is your favorite food?
Spaghetti as evidenced by my waistline. I love eating at my in-laws' who were born Italian and usually have two full kitchens in their house. Opt for Chinese and Indian takeout often, but I really miss the following three things from Michigan:
- Pink Peppermint Ice Cream (found at Stroh's Ice Cream Parlor in Birmingham, Michigan)
- WinSchueler's Cheese spread and crackers
- Vernors soda, especially when I'm sick

What is your favorite drink?
Lemonade. Yuengling Lager

What is your favorite time of year?
Fall - usually get to travel and relax a bit after busy high season. I like the cooler temperatures but still not too cold yet.

If you were stranded on a deserted island, what five things would you have to have and why?
I don't need much...

• Stuff to read
• A comfortable chair to lounge
• Marina (my wife) - she makes me laugh and "gets" me
• Access to the sports scores - at least baseball and hockey - I'm addicted to sports.
• A fan if it is hot

Travel Abroad Advisor : Meet Beth

Happy Tuesday! We hope that everyone's return to the daily grind hasn't been too difficult. With the start of school, it's only a matter of time before the weather really begins to get cooler and the leaves begin changing color. Our “Meet AmeriSpan” spotlight is on Beth today. She's the one to call if you need anything regarding our study abroad or teen programs, though she generally has the answer to any question you may have (as I have learned plenty of times!) Beth is funny and sweet and quite the snappy dresser, and she has a real eye for typos so beware, friends who write comments and guest bloggers. Well, I should be signing off. Have a great day!

Where are you from?
Born in Allentown, Pennsylvania and bred in Philadelphia, PA

What's your sign?
I am the tenacious and witty Capricorn.

How long have you been with AmeriSpan?
Going on five years....

What are your current favorites?
Books: The Time Travelers Wife, The Sun Also Rises, and every book by Nicholas Sparks
Music: Big Elton John fan, also enjoy disco, classical, jazz..you name it. I have a very eclectic taste in music.
Television: Recently I got hooked on the Bravo show Blow Out, I really like The Amazing Race, Will and Grace and of course Sex and the City.

What do you do in your spare time?
I love to read, plan and cook dinner with my boyfriend, shop, check out new restaurants and areas of interests, happy hours with girlfriends

What is your favorite place in the world and why?
Philadelphia because it is home

What is your favorite food?
Cheese, all types of cheese

What is your favorite drink?
Red wine

What is your favorite time of year?
I love the change of seasons because you get to have it all, but I most prefer Fall. The air is crisp, skies are clear blue and the ever changing color of the tree leaves is pretty spectacular.