As Spring gets into full swing, I can feel my clients aching for summer vacation. And as we approach these get-aways one common question that comes up is, ‘How do I stay on track?’. Let me be very clear, first and foremost I tell them to have a good time. Relax. Enjoy. But, if they want to keep in staying with their health conscious choices while in paradise, here are a few easy tips to get them there. And now they are yours to implement.
Gas Stations
Be sure to grab quick proteins – think nuts, beef/turkey jerky, string cheese or dry roasted chickpeas. Just be mindful of portions with these kinds of picks.
Even if something appears to be packaged in individual servings – it often contains more than 1 serving. Try to throw in a whole grain – pretzels, Wheat Thins, Triscuits.
Airports
Headed to your destination – pack a meal + 1-2 snacks in anticipation of delays. Peanut butter on an english muffin, baby carrots, trail mix and apple slices are easy, room-temp holds on your way out of town. Eating Well has some GREAT grab and go recipes, click here.
Headed back home and unable to plan ahead, be sure to go fresh when possible – salads, made-to-order deli sandwiches on whole grain bread, fruit cups or register fruit (think apples and bananas).
High protein yogurts (think Greek, Icelandic) or protein bars are easy terminal finds as well.
At Your Destination
Keep on your regular schedule – eating three meals +/- snacks. Splurges are going to happen! Enjoy them and get back to normal. The next morning after a few too many glasses of wine is not about atonement or punishment.
Get extra vegetables when possible – restaurants are notorious for being stingy with vegetables. Don’t just think of side salads either.
Peruse the apps, consider a broth-based soup, extra veggies on the side on the entrees (steamed, roasted, grilled, broiled or raw)
Exploring Culture/Food and Eating Healthy
YOU CAN HAVE IT ALL.
80/20 – 80% of the time, try to stick with your ‘healthy eating’ – fruit, vegetables, whole grains, protein and dairy.
The remaining 20% – partake indulgence! A dessert after supper (or before – ha!), donuts for breakfast – these vacation treats are not going to derail you in the long run.
Can I Indulge a Bit? What Does This Look Like?
It is and you should! Just be sure the juice is worth the squeeze. Don’t splurge on the Ding Dongs at that gas station from earlier – scout out your trip a little bit.
Perhaps it is a local ice cream parlor, an instagram worthy chocolate shop next to your Air Bnb or a neighborhood favorite bakery – make it worth your while to go off the grid.
You deserve more than a pack of stale powdered donuts.
Alcohol
When it comes to alcohol – just make sure they’re not ALL heavy hitters, ie – sugar bombs – think cocktails mixed with juice or strong IPA beers. Don’t drink on an empty stomach and be sure to stay hydrated before, during and after.
Vacation pre-planning tips for staying in track
Do some research! Look up popular restaurants in the area, take a peek at menus and budget when/where you plan might throw ‘healthy eating’ out the window .
Perhaps it’s a lighter breakfast on a day when dinner will be a heavier meal. Scout out walking routes or bike shares to try to stay active in your destination city without being banished to the hotel gym.
Bottom Line
I tell EVERYONE the goal while on vacation is to more or less just maintain where you’re at when you leave. You lose weight on vacation, that’s a cool bonus. Bust just come back to 1-3lb from where you left and we’re golden. And hey, if things completely derail – it’s only a few days/week. It’s not the end of the world trust me. We just pick right back up from where we left off.
Curious about what it’s like working with a Registered Dietitian? Book a free, 15-minute intro call w/ yours truly here. Not sure what the difference even is between a dietitian and nutritionist? I got you covered here.
As Spring gets into full swing, I can feel my clients aching for summer vacation. And as we approach these get-aways one common question that comes up is, ‘How do I stay on track?’. Let me be very clear, first and foremost I tell them to have a good time. Relax. Enjoy. But, if they want to keep in staying with their health conscious choices while in paradise, here are a few easy tips to get them there. And now they are yours to implement.
Gas Stations
Be sure to grab quick proteins – think nuts, beef/turkey jerky, string cheese or dry roasted chickpeas. Just be mindful of portions with these kinds of picks.
Even if something appears to be packaged in individual servings – it often contains more than 1 serving. Try to throw in a whole grain – pretzels, Wheat Thins, Triscuits.
Airports
Headed to your destination – pack a meal + 1-2 snacks in anticipation of delays. Peanut butter on an english muffin, baby carrots, trail mix and apple slices are easy, room-temp holds on your way out of town. Eating Well has some GREAT grab and go recipes, click here.
Headed back home and unable to plan ahead, be sure to go fresh when possible – salads, made-to-order deli sandwiches on whole grain bread, fruit cups or register fruit (think apples and bananas).
High protein yogurts (think Greek, Icelandic) or protein bars are easy terminal finds as well.
At Your Destination
Keep on your regular schedule – eating three meals +/- snacks. Splurges are going to happen! Enjoy them and get back to normal. The next morning after a few too many glasses of wine is not about atonement or punishment.
Get extra vegetables when possible – restaurants are notorious for being stingy with vegetables. Don’t just think of side salads either.
Peruse the apps, consider a broth-based soup, extra veggies on the side on the entrees (steamed, roasted, grilled, broiled or raw)
Exploring Culture/Food and Eating Healthy
YOU CAN HAVE IT ALL.
80/20 – 80% of the time, try to stick with your ‘healthy eating’ – fruit, vegetables, whole grains, protein and dairy.
The remaining 20% – partake indulgence! A dessert after supper (or before – ha!), donuts for breakfast – these vacation treats are not going to derail you in the long run.
Can I Indulge a Bit? What Does This Look Like?
It is and you should! Just be sure the juice is worth the squeeze. Don’t splurge on the Ding Dongs at that gas station from earlier – scout out your trip a little bit.
Perhaps it is a local ice cream parlor, an instagram worthy chocolate shop next to your Air Bnb or a neighborhood favorite bakery – make it worth your while to go off the grid.
You deserve more than a pack of stale powdered donuts.
Alcohol
When it comes to alcohol – just make sure they’re not ALL heavy hitters, ie – sugar bombs – think cocktails mixed with juice or strong IPA beers. Don’t drink on an empty stomach and be sure to stay hydrated before, during and after.
Vacation pre-planning tips for staying in track
Do some research! Look up popular restaurants in the area, take a peek at menus and budget when/where you plan might throw ‘healthy eating’ out the window .
Perhaps it’s a lighter breakfast on a day when dinner will be a heavier meal. Scout out walking routes or bike shares to try to stay active in your destination city without being banished to the hotel gym.
Bottom Line
I tell EVERYONE the goal while on vacation is to more or less just maintain where you’re at when you leave. You lose weight on vacation, that’s a cool bonus. Bust just come back to 1-3lb from where you left and we’re golden. And hey, if things completely derail – it’s only a few days/week. It’s not the end of the world trust me. We just pick right back up from where we left off.
Curious about what it’s like working with a Registered Dietitian? Book a free, 15-minute intro call w/ yours truly here. Not sure what the difference even is between a dietitian and nutritionist? I got you covered here.
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