The Healthy Vacation Guide

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The Healthy Vacation Guide Eat and Exercise the Right Way, Away From Home By Nicole Nichols Vacation season is here! You deserve a break, after spending the last few
months becoming a fitter, healthier you, right? While vacation is a time to
relax and take a break from work, stress, and the usual routine, it shouldnt
be a break from your healthy habits. With a little planning, you can enjoy your vacation and still maintain your
current weight and fitness level. Whatever your plans a family road trip, a
tropical cruise, a sightseeing tour, or relaxing on the beach you can avoid
packing on those dreaded vacation pounds by packing some healthy foods
and workout gear instead. Roadies If youre traveling by car, youve already spent a lot of time planning your
course. We all want to make good time, but its also important to schedule several breaks into your itinerary, especially if you have kids: Pack a cooler full of healthy snacks, and even complete meals. Chopped veggies, fresh fruits, bottled water and juice, low-
fat yogurt, peanut butter sandwiches, popcorn and pretzels make
easy travel fare. Dont skip meals, and try not to go more than 4 or 5 hours without eating. Being famished at mealtime may hinder your ability
to make healthy choices and trigger overeating. Plus, constant en-
ergy levels will keep you alert at the wheel. Avoid eating full meals in the car. Take time to stop, relax and enjoy your meal. This way, you can pay closer attention to
your hunger and satiety signals. Plan exercise and stretching breaks as well. Just three 10- minute pit stops add up to 30
minutes of activity. Go for a quick
jog or walk, stretch and run
around with the kids. Back in the car, youll be more alert and energetic. Avoid coffee and caffeinated drinks. While they do give you a short energy burst, the drop when caffeine wears off can make you
even more tired. For stable energy levels, drink plenty of water and
eat healthy, whole foods that keep blood sugar levels from spiking
and dropping. Be wary of fast food and roadside restaurants. If you have no other options, choose the healthiest possible items and keep portion
sizes small. One way to avoid excess calories and fat is to hold the
mayo, special sauces, cheese and dressings. Also opt for non-breaded
items and kid-sized portions. Read up on more "menu watch words"
here. Frequent Flyers Despite appearances a plethora of fast foods, snacks and lots of sitting around flights and airports offer
plenty of nutritious food and opportunity for activity,
if you know where to look: Try to eat a healthy meal before you arrive. Youll be less likely to munch on high-calorie
snacks just because theyre around or youre
bored. If eating in an airport, its worth it to spend the time searching out healthy foods. Look for
salads, fresh fruit, vegetable-based soups and
baked chicken. While trekking through the airport, take ev- ery opportunity for extra movement. Use the
stairs, pass on the people movers and carry your
own luggage. Instead of sitting around before boarding the plane, use the time to walk. Youll arrive early enough to fit in 15-20 minutes of walking, so take
advantage of it. After all, youre about to sit for an entire flight. Call the airline 48 hours in advance to see if a meal is offered. Typical in-flight dinners can have as many calories (over 1,000) as a fast food meal, and even more fat! Special order a diabetic, low-fat,
vegetarian, child, or religious meal. Or, pack your own lunch to ensure you get exactly what you want. Flying can easily dehydrate you, so drink plenty of water. Drinking one glass per hour in flight will ward off dehydration and jetlag. Its okay to get up and walk through the aisles a few times when you are feeling antsy during a long flight. Cruise Control Cruises offer so many opportunities for fun and exploring. But they are also known for their rich, gourmet
food that is available round the clock. You dont have to totally deprive yourself to stay in shape. Modera- tion, along with participation in the many opportunities that cruises
offer for fitness, will keep you sailing smoothly: At buffets, fill your plate only once. Load 50% of your plate with vegetables and choose small portions of other foods you want to try. If you splurge and eat a rich meal, try to balance it out with a healthy, vegetable meal. Eat lighter the rest of the day. If ordering dessert, dont make it a daily habit. And when you do, split it with someone else. Most cruises offer a healthier "spa menu." Order from this when you can. And, when ordering at any meal, be very specific about
what you do and do not want. You can omit ingredients and specify
how you want something to be cooked (steamed instead of fried). Plan for fitness every day. Cruises usually offer complete gyms, aerobics classes, trainers, running tracks and pools. Go dancing in
the disco in the evening and play plenty of beach games when docked.
Take a morning walk around the track while enjoying the sights and
fresh air. Staying Inn Shape As the demand for healthy eating and exercising rises, hotels are responding
to their guests. Theres no reason not to work out or eat right just because
youre away from home. Calling ahead and working with the concierge will
help you find all the things you need to make your vacation a healthy one: When checking in, refuse the mini-bar key. Not only are the prices outra- geous, but the choices are not the healthiest. Instead, find a nearby health
food store or grocery and stock up on good-for-you snacks. If your room/floor
has a fridge or microwave, you can also get enough foods to prepare healthy
meals. If a coffee maker is all you get, buy instant soups or oatmeal and
prepare them with the hot water. If ordering room service, be specific about what you want, whether or not it is on the menu. Most places will accommodate your healthy requests and
substitutions. Before leaving home, find out what fitness opportunities the hotel offers. While most will have a pool, others may offer tennis, walking paths, bike rentals and full gyms. Then,
pack the appropriate clothes, shoes and gear. If your hotel does not have a gym, ask if they are affiliated with a nearby local gym. Many will offer day
passes at a discount for hotel guests. Ask the concierge about healthy restaurants, mar- kets, parks, trails and maps. Design your own hotel room workout. All you need to pack is some lightweight, cheap equipment: resis-
tance bands, a jump rope and a sticky mat. Most bands
will come with illustrated exercises. You can also do
push-ups, crunches, lunges, squats and tricep dips on
a chair. Remember to pack walking shoes, a swimsuit, ex- ercise equipment and loose, comfortable clothing. And
with all that time in the sun, dont forget shades, a hat
and plenty of sunscreen. Its worth the time it takes to plan ahead for a healthy trip, but be realistic. You probably wont lose weight
on vacation, but maintenance is possible. Remember, vacation (like exercise) should be fun! Try new
things, sightsee on foot, go rock climbing or surfing, and definitely enjoy the good food without total
deprivation. Being healthy is a lifestyle, not a quick fix. So, follow these tips to return home with plenty of
memories and souvenirs, not extra pounds. ****************************************************************************** About the Author: Nicole Nichols Nicole majored in the Health Promotion and Education program, specializing in Exer-
cise and Fitness, at the University of Cincinnati. She also works at the UC RecSports
Center as a Health Fitness Instructor, Group Fitness Instructor, and Personal Trainer.
She has designed and taught health programs for high school and college students
on the topics of eating disorders, body image and self-acceptance, women-only
strength training, and exercise for seniors. Nicole is Assistant Editor for SparkPeople.
For more articles by Nicole or for more information on vacation friendly workouts go
to www.sparkpeople.com.

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