Traveling? Here's how to enjoy without going overboard

Vacation season is in full swing.  Most of us research where we’ll stay, what we’ll do, the most economical ways of traveling and how we are going to maximize our vacation time. What might get lost is how you’re going to maintain your healthy lifestyle and keep your motivation up when you’re away from home and your usual routine.   Use these tips to keep sane, healthy, and successful on your summer vacation.

Try to do one meal where you have NO carbs...for breakfast have a veggie omelette, no toast or hashbrowns.  For lunch a salad with no bread, croutons, etc. This will counter carb heavy dinners and excess drinking.

Don't forget about portion sizes.  If you have a fridge in your room, ask for a box with your meal and put half away immediately.   If you are at dinner and have no means to take carryout or don't want to carry around the box, ask if they will give you a lunch portion.

If you really must have dessert, savor only a few bites or share it with someone.  Make up for it with extra activity and make sure your next meal is healthy and full of protein and veggies.

Even on vacation you can pack your own favorite healthy treats.  Throw your favorite protein bars in your suitcase or carry on bag.  Snack on them between meals so that you keep your metabolism going, stay satisfied and therefore less likely to indulge when presented with a treat.

Stay Busy! You probably can’t wait to ‘do nothing’ on vacation, but long stretches of relaxation may lead to snacking or overeating out of boredom. Make sure that you get sufficient relaxing each day but keep your schedule busy with fun activities that’ll keep your mind off food.

When you do have downtime, have a strategy to manage it: If you’re going to be in the car for long stretches, listen to books on CD.  If you are at the cottage and love to read, do it on the front porch or by the lake, where you’re less tempted to head into the kitchen. Keep a large water bottle with you to sip on while you’re reading. Also bring your ipod and listen to music you hear when you’re working out—it’ll be a good reminder of all you’ve accomplished and why you’re committed to staying on track. 

Don't eat too late - cut it off at least 3 hours before bed. Those calories will instantly turn to stored fat when you sleep on them, not to mention heartburn and overall discomfort.

Make sure you get some exercise, a quick walk or run early in the morning will really keep you on track and maintain your fitness level.  At your hotel, walk the stairs instead of the elevator.  They likely have a treadmill, maybe even some free weights.  You could even pack a resistance band in your suitcase or better yet, do the following quick bodyweight circuit in your room and get your traveling companions to do it with you:

25 Jumping Jacks

15 Push Ups
25 Squats
30 Bicycle Crunches
10 Tricep Dips
30 Second Plank
repeat 3 times -

Like to drink on vacation?  It is especially important to get exercise in when you are drinking because you need to boost your metabolism after a night on the town....drinks slow you down for up to 72 hours!!!!  

Where drinks are concerned....red wine is better than white (antioxidant properties and less sugar)...clear alcohol (vodka, rum, gin) is a better choice for liquor and always choose lower calorie mixers, such as club soda, lemon, limes, grapefruit juice, etc.  Stay away from diet mixers to avoid the chemicals, which will further slow your metabolism down. If you like fru fru drinks, ask the bartender to skip the simple syrup in drinks like a Mojito, Daiquiris and Margaritas.  

Regardless of whether you like to eat or drink (or both!) on vacation, keep tracking your calories.  This way you can keep within your calorie range while staying accountable away from home.  
 

No matter where you go this summer, practicing moderation will keep you on the right path and will give you a feeling of accomplishment that will stay with you long after your trip. 

Happy and safe travels to you this summer.  Enjoy!