It is that time of year! Everyone seems to be headed out of town for a holiday. This is a tricky moment nutrition wise. On the one hand, many of you have been working hard to get in shape for these vacations so you look good poolside. On the other hand, you are so sick of “being good” that you figure this is the time to splurge and eat what you want. Also, exercising while on holiday does not sound appealing for many, so when you get home your workout routine slips away.
So, what do you do?
Attempt to find a little balance. Have fun and enjoy, but consider not splurging at every meal just because you are on holiday. There is rarely a routine or any type of structure while on vacation, but attempt to take a moment to see how your day is playing out so you know where and when and what you can eat. Make your vacation work in your favor. Set yourself up for success!
Some ideas…
Pack snacks! Nuts, seeds and prepackaged nut butters are the best bet that does not require refrigeration. Also consider high quality jerk, fruit (apple or banana), vegetables (carrots, peppers) or whole grain crackers.
Get yourself a kitchen. I know part of the perk of going out of town is eating out, but having a kitchen to prepare some meals saves a ton of calories. Go to the market and pick up food for breakfast and something for a mid afternoon snack. Buy some veggies and fruit, oatmeal, whole grain cereal, hard boil some eggs, stock up on plain yogurt or cottage cheese, buy some olives, pickles, nuts and sliced meat for an antipasti platter…
Try to eat every 3-4 hours. Pack snacks with you or try to think a bit ahead to keep your meal timing somewhat steady. If you walk into dinner starving every night you are setting yourself up to pack on some pounds.
Choose an activity that involves exercise. Go on a day long bike trip – a long walking tour of a city – go for a run through a park – find a hiking trail – play some tennis – swim some laps – just move a bit!
Get a concierge to help you. Find a local yoga or Pilates studio or ask around for where popular workouts are.
Blog it up. Find what is healthy in the place you are visiting. Explore new restaurants or exercise spots based on those suggestions.
Stay hydrated. Everything about summertime travel is dehydrating. Planes, air conditioning, sweating, salty food, chlorinated pools or swimming in saltwater. Bring a water bottle with you and drink more water than you think you need while on the road. You will thank me later…
Veg and protein are your friends. Enjoy whatever splurges you want but if you keep a lookout for vegetables and protein while ordering out you are setting yourself up right. Order a side of vegetables if possible, choose appetizers with protein in them and grab a vegetable rich salad whenever available so you fill yourself up with balanced foods to prevent eating an entire loaf of bread or too much booze or sweets.
Do not succumb to peer pressure. If you are traveling with a group that is more sedentary than you, do not let them take your mojo. Get out for even a 20-minute workout if you can just to burn some calories and get moving. Let them order what they want – you can make choices that work for you and your goals. You can do this! And you will feel so much better mentally and physically.
Jump right back into your routine when you get home. So many of my clients suffer from “post holiday gloom” for months! Do not become a victim! When you get home, get back into your workout routine, eat every 3-4 hours, eating your balanced plates and make it work for you.
Have a wonderful summer!!