For those of you who follow me on FaceBook (http://www.facebook.com/holistichealthandwellnessllc), you will know that last week, my topic was about easy ways to cut back on processed foods. At the end of the week, I got a post from my daughter, asking me to write something about tips to continue to eat clean while on vacation. Well, that is a challenge for all of us. It is so hard when you are away, to continue your healthy lifestyle – and even to make the right choices when it comes to eating. When we are on vacation, our brain seems to tell us that “Hey, that’s OK, you are on vacation, you can eat anything you like, it’s a vacation from your healthy lifestyle as well!”
That, of course, is fine until we get home and get on the scales and see we have gained 3-5 pounds in a week. I don’t know about you but that generally makes me feel wretched about myself!! There’s nothing worse than coming back from vacation and although you’ve had a great time, feel refreshed, relaxed and in a good state of mine, you get on the scales and that extra weight seems to automatically make you feel disappointed and for some people, disgusted with themselves. I have been there so many times! What makes it worse is that I find it so hard to get back onto my regular regimen of eating and exercising.
So, here are a few tips/ideas to help you while you are on vacation.
Mindset:
Of course, you need to have the right mindset. What fun is it to go on vacation and feel completely deprived? It is OK to indulge, and allow yourself the luxury of eating or drinking something you really like, and don’t often get the opportunity to indulge in. If it helps, go away with the idea that you will allow yourself to gain a couple of pounds, but you will get right back on target when you get back. Keep reminding yourself of that throughout the week so that you can mentally stay on track.
Planning:
To me, planning is the key to continuing to eat clean while you are gone. You should plan according to what type of vacation you are going to take. If you are on a cruise, it is hard to get some of the ingredients you would normally take with you, but you can choose to forego the pastries, etc. and go for the fruit and eggs at breakfast, then choose from the salad bar at lunch with healthy choices from the meat dishes. When it comes time for being served with dinner at night, pick the healthier choices on the menu and remember – you do not have to eat everything that is on your plate.
You CAN take your Nutribullet or smoothie maker (if small enough) and pick up vegetables and fruits from the variety of foods offered for breakfast, together with some nuts or (preferably) Greek yogurt for protein, go back to your cabin, and make your smoothie.
If you are vacationing at a relative or friend’s house, it is always a good idea to let them know ahead of time if you have some dietary requirements – or at least make them aware of the eating patterns you have. You can, of course, go to the store and purchase the types of food you would normally eat. Usually, I find people to be very understanding. You can offer to help with the cooking, and if need be, you can set aside your vegetables and cook them differently. For example, I am a vegetarian, so even when I go to one of my children’s houses for dinner, they understand they have to work around my meal requirements. (My daughter is also a vegetarian and so eating with her makes it easy.) For example, tonight, I am going to my son’s house for dinner. He offered to make me vegetarian black bean burgers instead of the cashew chicken he is making. However, with what I had eaten today, I am more than happy to have the salad he is making, and any other vegetables there may be. I have had enough protein for the day (but in any event, he is making salad with nuts and fruit as well).
When I travel to England to see my family, although no one there is a vegetarian, they all accomodate me and make sure that although they don’t sacrifice the meats and other foods they are eating, there is always a good option for me. I always go to the grocery store and purchase foods I would normally eat so that I have good options in the refrigerator.
As I said, to me, planning is the key. If you generally make yourself a green or some other type of smoothie for breakfast or lunch, if you are lucky enough to have a Nutribullet or some other small type of smoothie maker, you can easily pack it and take it with you. If you are traveling by car, you can even carry a couple of ready-mades in your ice chest.
Plan ahead and make yourself “baggies” of raw vegetables, nuts, and other healthy choices that you would generally eat. Since I will be going away for a few days in a couple of weeks, I will put plenty of my vegetables, fruits, and proteins that I use for my smoothies in tupperware-type containers, so that I will have everything readily available. I will also go to the store when I get to my destination, and purchase my usual types of foods. I also know that we will eat out, so I will prepare myself mentally, so that when we are going into those restaurants, I will be more likely to make the health choice from the menu.
Make sure that you get plenty of protein and fiber, and plan, plan, plan.
Exercise:
Let’s not forget the exercise! I know at home we all may have a specific type of routine, or may go the gym on a regular basis. What do we do when we are on vacation? Well, if you are on a cruise, you have a couple of great choices. The ships have a gym, and I am sure you can slip in 30 minutes several times in the week for a work-out. There is also the great ability to jog or walk around one of their top decks so that you can get exercise in that way.
If you are at someone’s house, check to see if your local gym is available in that area, and if you have that type of membership, set aside a couple of days in the week to go to the gym. You can alwaysl fit in a 30-minute walk. Maybe your friends and/or relatives will join you, which will make your exercising all the more fun and special. If you are at the beach for the week, there’s nothing like a nice jog or walk on the beach first thing in the morning or in the early evening before dark.
Your exercise doesn’t need to be as intense as you are used to doing at home if you go to the gym, but you have the mind-set to fit in some type of exercise while you are gone.
Water
Don’t forget to drink lots of water. If it’s not available, go to the store and buy some bottled water, and make sure you stay hydrated and drink half you weight (if possible) in water every day.
So, with a little advance planning, and getting your “mind in gear,” just a few simple planned-ahead ideas can realy help you continue your lifestyle journey without too many “bumps in the road” while you are on vacation.
Enjoy yourselves, and stay healthy.
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