Travel Smart: 4 Tips to Stay on Track

Let’s talk strategy! Traveling with control requires some light planning and preparation on your end.

Nothing super crazy – we’re talking easy to follow tips to still have boat loads of fun while creating balance and leveling out control.

Remember, healthy habits are mostly portable and can travel with you anywhere, anytime!

With some fine tuning and minor tweaking, you can make it all work.

Here are 4 effective strategies for maintaining control and keeping on track when traveling outside of your day-to-day bubble:

#1. Hydration: When it comes to hydration and travel, this is important for a few reasons:

• Climate Change: If you are traveling from a typical Midwest location to a tropical oasis, your body needs to adapt to the temperature change and climate.  At minimum, aim for half of your body weight in ounces of water per day. If the temps are rising or you are soaking in all those rays, aim for more while monitoring signs of dehydration: dizziness, increased heart rate, excessive thirst, or headache.

• Air Travel: The humidity levels inside airplanes are typically lower. Combine that with limiting your water intake to avoid an awkward trip to a closet-sized bathroom and you are on the road to dehydration. Before boarding, make sure your body is well hydrated by sticking with water or electrolytes. Avoid coffee and alcohol since both can lead to dehydration.

• Digestion: Staying hydrated is going to help keep your digestive system flowing. Why does this matter?. Vacationing means eating stuff our bodies aren’t used to. These types of changes to your daily diet could cause an upset stomach. Stay ahead of the discomfort by drinking plenty of water.

#2.  Balanced Meals: There won’t always be optimal choices for eating a balanced diet plus, it’s also vacation and you are there to enjoy – progress over perfection! Here’s how to tackle this struggle:

• Plan splurges: The best way to strike a balance is planning ahead, just like you would at home. If dinner’s at a restaurant, prepare and eat breakfast and lunch where you’re staying. If  brunching at the local hot spot,  eat other meals at your rental.

  Always focus on eating balanced meals throughout the day to help keep you full and satisfied. Do not skip meals in anticipation of splurges and larger meals.

• Prioritize protein + veggies: Eat proteins and veggies first with every meal. This combo is the dream team for keeping you satisfied while reducing the urge to binge, which often occurs when vacationing.

• Limit alcohol: If you choose to have alcoholic drinks, stick with the basics. Avoid drinks containing sugary mixers or heavy syrups as they contain tons of added sugars, make for a wicked hangover and  dehydrate you much faster. For every adult beverage you drink, follow up with one glass of water.

• Eat mindfully: Slow down! Pick foods you wouldn’t normally eat / are unique to your destination, take the time to slow down and really enjoy! If needed, set your utensils down in between bites to better recognize fullness cues.

#3. Snacks: While in-transit road tripping or sitting in an airport terminal, a huge challenge is snacks. What should you choose to hold you over while avoiding a sugar crash mid flight? While you may not have perfect options available, you will be able to find better options like these:

• Airplane: Airport snacks over priced, come pre-packaged with tons of added salt and sugar and leave you feeling parched, sluggish and bloated – who wants to feel like that when vacation starts?!

  • Pack your own snacks like self-contained fruits- bananas, oranges and apples, nuts  or seeds, tuna in a pouch, protein powder measured out and ready to go (just add water), or high-quality protein bars like RX bars or Kind Bars.

  • If you can’t pack items in advance, most of these options are typically available for purchase in the terminal.

• Car: Instead of relying on the rest stop vending machine or gas station hot dogs, prepare a few healthy meals in advance and pack a cooler.

  • If feeling super spontaneous, enjoy a roadside picnic (safely). Include items such as fresh-cut fruits and veggies, salads, sandwiches, hard-boiled eggs, or string cheese.

  • If you are not able to pack snacks and prepare a cooler, gas stations typically offer fresh fruits like bananas, packs of nuts and seeds (opt for unsalted), mini protein snack packs with nuts, cheeses and fruits, protein bars (opt for brands with the shortest list of ingredients like RX bars or Kind Bars) and sandwiches.

At a glance, here are a few ideas when it comes to choosing convenient snacks when traveling on the go:

#4. Create a Better Environment: Vacation has officially begun! You have arrived at your destination, ready to unwind, unpack and soak in those vacation vibes!

The ocean waves are crashing, the pool is calling your name and it’s time to post up and relax!

Remember, the biggest strategy for staying on track and striking balance is being prepared and having options.

As you get settled and evaluate your new digs, first thing’s first:

• Evaluate what you can keep on hand! Do you have access to a kitchen, refrigerator and / or min fridge?

• Evaluate where to shop! Is there a local market or grocery store nearby?

If you have access to a kitchen and local store, make a shopping list (suggestions below), load up on the basics and create balanced meals inclusive of a protein, smart carb, heart healthy fat, and veggies!

Aim for 3 complete meals daily and build your plate using the recommended portions below.  If you do not have access to a full kitchen, stock up on healthy snacks – fruit in a peel, nuts and seeds, protein powder, protein bars, and tuna packs.

Protein: 1-2 palm-sized servings

• • Beef, Pork, Chicken, Turkey

  • Halibut, Salmon, Scallops, Shrimp, Tuna

  • Eggs, Egg Whites

  • Cottage Cheese, Plain Greek Yogurt

  • Whey Based Powders + Plant Based Powders

  • Beans, Edamame, Lentils

  • Quinoa, Spelt, Teff, Wild Rice

Veggies: 1-2 fists  – eat the rainbow!

Smart Carbs: 1-2 cupped handfuls

• • Fruits

  • Whole grains

  • Starchy tubers (potatoes and sweet potatoes)

  • Beans and legumes

Heart Healthy Fats: 1-2 thumb-sized portions

• • Nuts: almonds, cashews, walnuts, and pistachios

  • Seeds: chia, flax and sunflower

  • Nut Butters: Natural peanut butter or natural almond butter

  • Others: Avocado, fresh cheese, coconut, olives, and olive oil

Veggies: 1-2 fists  – eat the rainbow!

And, while you won’t always be preparing your own home cooked meals while vacationing, control what you CAN CONTROL.

Be prepared and plan ahead so you have healthier options!

Don’t neglect the foods that are going to keep you fueled and provide you with the energy you need so you can enjoy your trip and feel good!

Nothing wrong with indulging but doing that every day, meal after meal will leave you worse off and not feeling super hot.

That stomach ache, bloat, sluggishness, and wicked hangover are sure fire ways to miss out on ALL the vaca festivities!

Create the perfect balance by staying true to yourself and those healthy portable habits you can still do while vacationing: drinking plenty of water to stay hydrated, keep digestion flowing AND eating your protein and veggies with each meal.