user Summer travel is about to pick up and while some of you might be excited about letting go of a stricter eating and exercise plan, the rest of you are in a panic. The panickers are thinking something like this. “I feel good with how I’ve been eating lately and my workouts are on point. I just know this trip will throw me off the rails and I don’t have the confidence about getting back on track after my return. Help!” Did I get it right? My goal is to help this anxious crowd feel more relaxed about travel plans and hopefully show them how to have a guilt-free trip.
Step 1. Get a Grip
The first thing you do is take a breath and cut yourself some slack. Don’t expect your diet and exercise to be perfect when traveling. Aim for better, not perfect. The stress of trying to stick to a strict plan will rob you of the joy of travel. Pick what healthy habits mean the most to you and focus on ways of maintaining those.
Step 2. Make a Plan
Before you set out, think about your trip and the sitatuons you’ll encounter. ‘How will I eat if I’m traveling by car? What snacks should I pack? Will there be more drinking than usual? Am I going somewhere that has my favorite restaurant? How much exercise can I realistically plan for?’ Once you know what you’ll be facing, work it all into your strategy and plan. I’m a believer that the stricter you make things for yourself, the more likely you will fail. This leads to unnecessary guilt and oftentimes, binge eating or that all-or-nothing attitude. Instead of ruling off your favorite foods, find a way to work them into a healthy eating strategy. Plan your daily workouts so they are short but effective. There are so many ways of sneaking in extra movement so you can enjoy some of your favorite foods. It’s a vacation after all! If you allow yourself some of your favorite things, you are more likely to stay on a healthier path for the rest of the trip.
Step 3. Pack Plenty of Snacks for Car or Air Travel
When it comes to car travel I pack a lot of snacks. In a car I’m either eating out of boredom or if I’m the driver, I’m constantly eating to stay alert. Unlike the rest of my family, I do not enjoy fast food restaurants so I pack enough snacks to keep me satisfied on long trips. Here are some great foods for car and air travel. Some of these require a cooler but all travel well.
- Nuts & Seeds
- Jerky (I love Chomps!)
- Hard-Boiled Eggs
- Cut up Fruit & Veggies
- Crackers & Hummus
- Skinny Popcorn
- Yogurt
- Dark Chocolate Squares
- Energy Balls
- Protien Bars
- Cheese Sticks or Baby-Bel Cheese
- Don’t forget napkins and hand sanitizer!
Step 4. Learn How to Make Better Choices at Restaurants
Before going out to eat, take a look at the menu. Most restaurants post their menus online. Knowing what is available ahead of time might prevent last-minute impulsive decisions. Now consider the importance of this restaurant. Is it one of your favorites? Is it nostalgic and brings back good memories? Is this a rare opportunity to try local or regional food? If you answered yes to any of those questions, order whatever you want! If you took my advice from step #2, you’ve already planned for this meal so there is no need to fret about it. Enjoy every morsel without the guilt.
If this restaurant falls into your “meh” category, here are some tips for ordering something that keeps you on track.
- Avoid fried foods.
- Avoid meals covered in cream sauces or cheese.
- Look for grilled meat or fish and roasted vegetables.
- Order a salad (with dressing on the side) topped with grilled meat or fish.
- Choose an appetizer as a meal to control portion size.
- Don’t be afraid to ask how something is prepared and to request things on the side.
- Drink a lot of water!
Step 5. Try to Have Fun Knowing You WILL Get Back On Track
Travel is a time to be with friends and family, experience new places, relax and rejuvenate. Don’t let guilt about food and exercise ruin your trip. If you really think about it, it only takes a few days after your return to get back to normal. Here are some tips for getting you back on track.
- Track your food intake for a few days. It’s a reminder of how you should be eating and will usually set you straight.
- Drink a lot of water! Vacations can leave you dehydrated and lethargic. Up your water intake to help reenergize.
- Take stock in how you feel. Did that overindulgence leave you feeling bloated and uncomfortable? Latch on to that memory to help drive you back to your healthy habits.
- Remember that healthy habits are for life. That week-long vacation was just a blip on the radar. It’s not going to ruin all your hard work.
In summary, go and have fun! Choose the “must have” habits you want to maintain on vacation and plan accordingly. The rest can slide a bit without any guilt, knowing you’ll be back to your normal routine in no time.
