Summer vacation doesn?t mean your health needs to take a holiday, too.
Even if you?re heading out of town for a much-anticipated getaway in the coming weeks, you can easily maintain some semblance of your exercise and nutrition regimen.
Just because you?re on a summer vacation doesn?t mean you should take a holiday from your healthy eating habits our your fitness routine, says registered dietitian and author Molly Morgan. (Sun Media News Services)
All it takes is a little forethought and preparation, says Molly Morgan, a board certified sports specialist dietitian and author of The Skinny Rules: The 101 Secrets Every Skinny Girl Knows.
?There is nothing worse than coming home from a vacation a few pounds heavier than before you left,? she tells Sun Media from her home in upstate New York.
To help fend off such a scenario, Morgan offers readers the following basic tips for a healthier next trip ?
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1 ? Do your homework
Research your destination for nearby hiking trails, swimming pools, fitness centres, walking paths, bike rentals and yoga classes, says Morgan.
?Staying active on vacation can help you return without packing on a few pounds,? she adds. ?Plus, it will get you out and about in the area that you are visiting!?
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2 ? Pack exercise essentials
Don?t leave home without stretchy bands and a yoga mat tucked into your suitcase. Then you can squeeze in a little extra exercise in your hotel room, says Morgan.
Stretchy bands can be used for arm and leg resistance exercises, while the yoga mat ? besides being ideal for yoga ? is perfect for doing crunches and lunges, advises the 34-year-old married mother of two young children.
?If you forget your yoga mat, try a hotel towel instead ? not quite as good, but it works,? she adds.
And don?t forget to pack sneakers and workout clothes.
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3 ? Stay hydrated
Morgan recommends vacationing with a reusable water bottle.
?When you?re out of your routine, sometimes water intake can quickly slip,? explains the five-foot-five native New Yorker. ?Having a water bottle with you helps to keep your water intake up while on the go.?
Or if you are travelling in an area where it is not safe to drink the water, then stock up on a case of water at the grocery store (see Tip No. 4) and avoid ice cubes in any of your drinks, Morgan adds.
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4 ? Get groceries
Among the first stops you should make when arriving at your destination is the grocery store, Morgan says. She advises to stock up on dried fruit, nuts, peanut butter, whole wheat bread, popcorn, bananas and apples.
?If you have a refrigerator, grab some berries, low fat milk and cereal and yogurt for simple breakfasts or snacks,? she notes. ?Having these foods on hand to snack on in between meals will help to keep your hunger in check and prevent overeating at a meal.
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5 ? Plan for restaurants
Speaking of overeating, Morgan points out that restaurants are notorious for large portions. She suggests checking out menus and nutrition facts beforehand.
?Don?t be swayed by others? choices. Stick to your plan!? she urges. ?Skip sauces, ask for double vegetables, order a meal of all side dishes like baked sweet potato, broccoli and a side salad.?
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6 ? Get cooking
If you can, try to arrange for accommodations that have a stove and fridge.
?Sometimes the extra cost can be offset by the money you save on not eating out every meal and snack,? Morgan explains.
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7 ? Stick with a schedule
This may be easier said than done because travel schedules often go awry. But be flexible, Morgan says, and try to stick with at least three meals per day and snacks in between.
?If you know you?re going to a fancier dinner, make lunch a bit lighter,? explains the nutrition guru.
?Skipping meals will wind up making you hungrier for the next meal and less likely to stick to your eating gameplan.?
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8 ? Eat fruit and veggies
Challenge yourself to have a fruit and/or vegetable with every meal, Morgan advises.
?For example: berries at breakfast, salad with lunch and double vegetables at dinner,? she says.
?And no, french fries do not count!?
For more from Molly Morgan, visit her website at creativenutritionsolutions.com
? CARY CASTAGNA, Sun Media News Services
COMMENTS
Source: http://www.stalbertleader.com/2013/06/20/no-vacations-from-health-and-fitness/
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