Lacey Pfalz | (TNS) TravelPulse

Planning a trip can be a daunting task, but it can feel impossible when you’re trying to stay within a reasonable budget. Yet Travel Insured International offers a few important tips to remember to help make your travel planning process go smoothly and ensure you’ll stay within your budget, no matter how far you’ll be traveling from home.

Be realistic about your budget

The first step to any travel planning is to be honest about how much you can reasonably spend on your trip. Consider everything from transportation and accommodation (the two biggest expenses), to things like food and even souvenirs. If you already have a destination in mind, search for those flights and accommodations, and write down what you expect them to cost based on your research.

Travel Insured International also recommends to include a small buffer for unexpected expenses, and to allocate some money towards purchasing a travel insurance plan, which can help you save money if you need to cancel or change your trip, or for certain unexpected events like losing your luggage.

Choosing your destination

Let’s be real: Some destinations are just pricier than others. We recommend using online resources to find second-city destinations or, if you’re traveling internationally, to pick destinations where the U.S. dollar has a higher value than the local currency, ensuring you’ll likely get more for your hard-earned dollars.

Remember to be flexible with travel dates and even your destinations when planning on a budget.

If you can’t choose your destination, or you know you want to visit a more popular, pricier locale, then the next tips are definitely for you.

Travel off-season

This is one of the best ways to travel cheaper, and there are also some great benefits, such as fewer crowds in popular destinations. Flights, accommodations and even some attractions will all be cheaper in many destinations when travel demand is low — that’s why we recommend traveling to many summer-popular destinations (like Rome or Paris) in the winter. Sure, you’ll have to pack that jacket, but you’ll also be able to save hundreds of dollars and enjoy less crowded everything!

To save on airfare any time, consider traveling midweek instead of during the weekend, when many travelers consider it convenient to do so. This might save you a few hundred dollars, too.

Additionally, it’s important not to book your flights at the last minute. You should book your flights at least three months in advance to get the best deals, and price shoppers can use a variety of websites to compare airlines and dates to get their preferred deals.

Affordable accommodations

Besides getting to your destination, paying for accommodations is likely the second biggest expense of any trip. That’s why it’s important to choose the one that works for your budget: budget hotels, vacation rentals or hostels might be the best options for those looking to tighten their belts. If you’re looking to save money, consider lowering your expectations.

Use public transportation

Many cities around the world offer cheap public transportation not just for the residents, but for travelers, too. Buses, trains and metro systems are all great options for travelers to save money, instead of using costly taxis or rideshares.

Make sure to research your destination’s public transportation options prior to arrival, and consider a travel pass that allows for unlimited travel for a fixed period to get the most out of your trip.

Meal planning

Heavy tourist areas can offer pricey meals for convenience, so it’s important to plan some of your meals to be more affordable. Check out local markets and street food options, or smaller hole-in-the-wall haunts away from touristy areas.

If you’ll be staying in a destination longer term, consider staying in an accommodation with a kitchen or kitchenette that offers the ability to cook your own food. Doing this instead of eating out at every meal can save you money, too.

Search for free activities and experiences

While it’s important to budget the price of entry to incredible attractions like the Louvre or the Colosseum (and often to purchase tickets in advance prior to traveling), there are also many events and experiences you can enjoy on a budget, or without any cash at all!

The Internet is a great resource for these: visit blogs written by locals in your destination, or visit the destination’s tourism website to get a calendar of the major events. Parks and some museums in certain destinations could also be free, or fairly inexpensive to visit.

Some destinations also offer a multi-use pass that can provide entry into several different museums or attractions at a reduced cost, which might come in handy if you’re interested in visiting the attractions listed.

Use those rewards points

Are you a frequent traveler? If so, it can save you money to be part of a hotel or airline loyalty reward program. Many credit cards also offer travel rewards points that you can redeem for flights, hotels, upgrades and even experiences, which can save you money in the long run.

The bottom line

Traveling on a budget is possible, but it takes flexibility, open-mindedness and the desire to research everything thoroughly. If you think you have what it takes, then take these tips and use them to plan your next dream vacation on a budget.

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©2024 Northstar Travel Media, LLC. Visit at travelpulse.com. Distributed by Tribune Content Agency, LLC.

Luaine Lee | Tribune News Service

NBC Sports is going all-out programming the 2024 Paris Olympics, which begin July 26. Officially dubbed “NBC Sports: 2024 Paris Olympics,” the network coverage will run live all day with a compilation of highlights and interviews during prime time.

The massive NBC coverage is helmed by Molly Solomon. As executive producer and president of Olympics production, the buck stops with her. “I’m going to get promoted or fired. One or the other,” she jokes.

No chance of that. Solomon started her NBC Olympics coverage in 1990 as a researcher for the Barcelona Games and has worked nearly every Olympics since.

“I remember where I was seven years ago, when I heard that Paris was going to host the Olympics and Paralympics, and I was thrilled then,” she said.

“But … I don’t think I’ve ever been more excited about an Olympics. This will be my 13th Games, and we are keenly aware that this truly will be a Games that none of us has seen before. The historic landmarks of one of the world’s most beautiful cities is actually going to be the backdrop for the 17 days of this incredible competition,” she explains.

Molly Solomon, left, executive producer and president, Olympics production, and rapper Snoop Dogg, who will act as roving reporter during the Summer Games, which will air on NBC and stream on Peacock beginning July 26. (Todd Williamson/NBC Sports/TNS)

“Some of these famous sites actually will be Olympic venues. These Summer Olympics, thank goodness, are going to return (after COVID) with joy, spectacle, and crowds, so you’ll see friends, families and fans back in the seats, and that really is providing the excitement and energy that the viewers expect when they watch the Olympics.”

What they’re probably not going to expect is rapper Snoop Dogg as a lively roving commentator. The 52-year-old gained some attention when he served as commentator on the dressage competition during the Tokyo Olympics. But he was not on-site then.

This time he will be, though they haven’t quite determined what to call his new avocation.

“I think what it’s going to be, it’s going to be me actually in the field at events — hosting, getting with the athletes, moving through the city. Just doing the things that Snoop Dogg does,” he said.

“We’re planning on shaking it up in many different ways, bringing my flavor. And then at the same time, just having fun. Because it’s the Olympics, y’all, this is the biggest sporting event every four years. We only get it once every four years, so we’re going to make the most of it.”

Solomon said she spoke with Snoop Dog about filling this role a year ago. “And what I was so struck by was the passion, the genuine passion, that (he has) for the athletes.”

The singer-celeb, who’s known for his quirky appearances with chum Martha Stewart, said he has followed the Olympics ever since he first caught them when he was 13.

“I think it’s very special because it’s a time where the whole world can come together and cheer for their countries, cheer for certain athletes. And then at the same time, we come together as one — as America,” he said.

“And a lot of times in the world, it’s always division and separation. But this is a chance for the world to be on one page, for everybody to be together, to cheer for each other, to root for each other. So it’s actually a peace offering that I feel like. I’m honored to be here because I always represent peace. I love sports, I love the Olympics. And for me to be a part of it is only going to make it more peaceful and more passionate.”

According to Solomon, NBCUniversal plans to be no-holds-barred in its coverage.“We’re going to be live all day on NBC. So the ‘Today’ show will be in Paris from 7 to 9 a.m., and then we will come out and go from 9 a.m. to 6 p.m. weekdays, live on NBC. And that allows us to be truly live because … of the time difference, it’s six hours,” she said.

“So everything is happening all day long. So from 2 to 5 p.m. in the afternoon, Eastern Time, is almost like prime-time live in the afternoon. You’ll have swimming, gymnastics, and track and field finals on NBC.”

The network’s streaming stepchild, Peacock, is going to spread its tail too.

According to Solomon, “Peacock will be the greatest single Olympics destination in U.S. media history. We’re going to be incorporating all the lessons that we’ve learned from the last two Olympics and really every moment, every medal, every network and cable simulcast will be shown on Peacock.”

(Luaine Lee is a California-based correspondent who covers entertainment for Tribune News Service.)

©2024 Tribune Content Agency, LLC

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Almost her entire life, 56-year-old Jennifer Kirtley felt so consumed by food thoughts that immediately after breakfast, she would ponder her lunch menu.

Recently, though, Kirtley went almost all day without eating, a noticeable behavior change coming only 3½ months after starting Wegovy, a popular weight-loss medication. “It’s mind-blowing that I have to remember to eat,” said Kirtley of Lake Worth Beach. “But when I am eating less amount of food, I know that I have to pay attention to what I am eating and make sure I am getting nutrients.”

Kirtley started at 328 pounds on April 1 and has lost 38 by taking the weight-loss medication under a doctor’s supervision. She follows a carefully researched diet heavy on lean protein, vegetables and lots of water.

“To avoid losing muscle mass, I focus on the protein, not on calories,” she said.

GLP-1 drugs such as Wegovy, Ozempic and Mounjaro have emerged as a game-changer for weight loss, slowing digestion and increasing how satiated you feel after eating. But South Florida dietitians caution that taking weight-loss drugs can be risky if you don’t have the right diet. Everything from your bones to your muscles can atrophy as you shed pounds too quickly. They guide patients on how to eat while on medications without causing their body harm.

“If someone does not know how to eat on these medications, they may be exchanging one problem for another,” said Lillian Craggs-Dino, a licensed dietician and support group coordinator for the Bariatric and Metabolic Institute at Cleveland Clinic Florida. “It’s easy to become vitamin deficient.”

Jennifer Kirtley, of Lake Worth Beach, started using weight-loss medication Wegovy in early April and has so far lost 38 pounds. (Carline Jean/South Florida Sun Sentinel)

The side effects are challenging

Ten GLP-1 drugs, including a class of medications called semaglutides, are FDA-approved to treat either type 2 diabetes or weight loss. Most are given by self-injection and work by regulating insulin production and lowering blood sugar levels. The most common side effects are gastrointestinal symptoms including nausea, vomiting, diarrhea, and constipation. Dietitians say the symptoms often can be managed: Diarrhea by drinking plenty of water and avoiding dairy products and high-fiber foods, and constipation by eating more fiber and drinking plenty of water.

“It may not be the drugs, it may be your diet causing the nausea or constipation. Maybe somone is eating too fast or picking the wrong foods,” Craggs-Dino said.

At Cleveland Clinic Weston, Craggs-Dino does a full assessment before someone starts weight-loss drugs to discover whether a patient has vitamin deficiencies, to learn their lifestyle habits and to find out their food allergies, likes and dislikes. She then creates an eating plan

“Medications will help with behavior because you will feel full, but you still have to eat balanced meals with lean protein, fat, whole grains and vitamins,” she said. “Some people are not hungry and don’t eat. If you don’t eat, you are not nourishing your body and you are losing muscle mass along with fat.”

Some people need vitamin supplements, and others need a higher amount of “good fat,” she said.

Losing weight rapidly without a proper diet and exercise can decrease bone density, and lower your resting metabolic rate which can lead to sarcopenia — the gradual loss of muscle mass, strength, and function that makes it hard to do daily activities like walking up stairs. Dietitians say ideally anyone on these medications should consume about 25-30 grams of protein per meal to preserve muscle.

Kirtley says she has tried all kinds of diets and watched her weight fluctuate, while she remained obese. Her eating habits had included regular trips to Dunkin Donuts and Popeye’s. But that’s in the past. She started on a low dose of Wegovy in April and plans to modify her diet further as she ramps up. She tracks her water intake and her protein consumption with an app on her phone, and allows herself protein shakes and bars.

“I knew going in I wanted to change my diet,” she said. “My hope going in was that this will help me make better choices about what I am eating, and it has.”

What to know before you self-inject

Although the internet is filled with photos of people shedding pounds on semaglutide medication, taking weight-loss drugs without any education is a mistake, dietitians say. The medications are designed to be used in combination with a healthy diet and exercise.

“Education is a critical piece that many people are missing,” said Amy Kimberlain, registered dietitian with the Miami Cardiac & Vascular Institute Cardiometabolic Clinic at Baptist Health.

“You have to understand how the medications work, what’s happening to your digestion and how to modify what and when you eat,” she said.  “You want to mitigate the side effects that could be caused by what you are eating.”

Since you are not counting calories, you should stack your plate  with nurtrient-rich foods, even when you are in maintence mode, she said. She recommends high-quality protein sources such as fish, chicken, eggs, tofu, tempeh, yogurt, cheese, and seafood. Food that should be avoided include pastries, sodas, processed foods, fatty cuts of meat, and foods high in sodium like pickles and deli meats. Fats and carbohydrates can be added into your diet eventually.

Surgical weight loss expert Dr. Christopher Thompson said some people aren’t a good candidate for weight-loss medications, even with the right diet. Thompson, a Harvard medical professor and founder of Bariendo, recommends having your bone and muscle density checked before starting on them. If your numbers are low, weight-loss surgery may be a better option, he said. Thompson performs a unique endoscopic stomach-tightening procedure for weight loss. However, he also prescribes medications, noting that patients who take them need a game plan that includes resistence training and long-term eating modifcations.

“If you start this medication, intend to be on it the rest of your life,” he said. Even after reaching a weight-loss goal, research shows that most people will need to stay on the medication indefinitely, likely at low doses. “Those who get off find weight regain is typically faster than the time it takes people to lose the weight in the first place,” he said. “It will come back with a vengence, and quickly.”

Navigating the popularity and cost

Ozempic, originally intended for Type 2 diabetes, caught on for weight loss in 2023. With its popularity, the U.S. Food and Drug Administration approved a similar medication, Wegovy, for chronic weight management. The insatiable demand saw Mounjaro (tirzepatide) arrive at the end of 2023, and now a newer, reportedly more effective drug called retatrutide is in the pipeline. The challenges with these medications in South Florida and nationwide are cost and availabiity. In South Florida, everyone from chiropracters to MedSpas to virtual doctors are prescribing them. The cost can be prohibitive — as much as $1,000 or more a month — and finding needed doses can be difficult.

But compounding pharmacies are stepping in, making their own versions of semaglutide and tirzepatide drugs at lower costs and varied dosages.

That’s the path Martin Katz, 78, is taking. He said he is using a compounding pharmacy to make doses of tirzepatide at lower prices because Medicare doesn’t cover it for obesity. He relies on dietitian Craggs-Dino from Cleveland Clinic Weston to guide his diet. Five years ago, the Coral Springs tax accountant had bariatric surgery for weight loss, and dropped 85 pounds. But by January 2024, he had gained back what he lost and wanted to try Wegovy. In the last six months on the medication, Katz has gone from 270 lbs to 230 lbs, dropping 40 pounds and two pants sizes.

Breakfast is a cottage cheese cup and cheese stick, he says. Lunch or dinner might be a small piece of chicken or fish and vegetables. “My appetite is gone so I don’t eat four slices of pizza anymore,” he said. Katz says he also lost his desire for snacking and cut out his daily six cups of coffee. “I changed my drinking and eating habits.”

Katz said he manages his own dosing, having increased in small amounts four times already.

This time around, he thinks he can maintain the weight loss.

“People have to realize this isn’t a quick fix,” he said. “It takes a commitment on your part to change your ways.”

Sun Sentinel health reporter Cindy Goodman can be reached at cgoodman@sunsentinel.com.