Be Well - Vacation Edition
Eat Well
Airport. Feast on a high powered meal before hitting the airport to avoid having to eat at the fast food courts. Or, if you know your airport has some great choices, build in time to choose those. DIA has a Root Down and Elway's so if you are coming to see me, you’re all set! If you forget or don’t have good restaurant options, today’s convenience store are full of good options (thank you Paleo, Keto, Low-Carb, Fasting and all the others fads our food makers cater to!)
Prep for jet-lag. Adjusting to a new time zone might make you hungry at odd or all hours. Feed the urge to snack at 4 a.m. with water and focused breathing (it really works!) and wait for regular meal times. If you decide you must, choose an option like a handful of nuts that will give your body some meaningful calories and not make too much acid.
Drive past the drive-thru. If you’re driving to your getaway, plan where and when you’ll be stopping for meals before hitting the road. It’ll give you more flexibility when choosing a healthier restaurant—or figuring out the best options. And of course, pack your own healthy snacks! (See a theme here?)
Save space for treats. Visiting France? It’d be a sin not to try out some crepes. The beach? You WILL want those drinks with the tiny umbrella. And that's just fine! When you’ll be indulging, indulge! Savor every bite and sip and reward your beautiful body will all the other healthy meals and snacks you can find that day.
Beware of buffets. With so many delicious choices, how to choose anything other than, well, everything? Start by using a smaller plate; it’ll encourage smaller portions. Also aim to fill up on as many fruits and veggies as possible. Just have to try that cheesy pasta? Spread the love and share it with a friend.
Stay regular. No, not that kind of regular. Keeping a fairly consistent diet helps maintain health better than being erratic. Even when you're on vacation, aim to eat roughly the same amount and kinds of food as you usually do. Your body will thank you.
Visit food markets. They’re a great place to soak up some local culture and eat delicious—and cheap—fresh food. Local food is better for the environment; you get to pick what you’re eating; and you'll even squeeze in some movement as you walk around the market. Triple WIN!
Pack snacks. When you plan to be out all day, bring along your own healthy snacks to stave off hunger. It’ll keep money in your pocket and away from unhealthier options. Trail mix, hand held fruit and veggies (carrot and celery sticks for the win!) are all healthy, portable options.
Make your own meals. If you’re staying somewhere with kitchen access, take the time to whip up your own delicious meals as much as often doing your stay. You’re more likely to eat something nutritious at home—and you’ll know exactly what’s in it.
Beware of drinks. A single cocktail, mocktail, soda, energy drink or other can contain loads of sugar and empty calories. If a stiff drink is necessary (and sometimes it is!), try some of these healthier drinks instead.
Take a local cooking class. It’ll help relieve stress and you’ll be able to recreate the flavors of your vacation long after it’s over. Bonus points for doing something cultural and off the beaten path!
Move Well
See the sights. On foot or bike, that is. Skip the bus tours and check out your new surroundings the old-fashioned way to get those heart rates up while taking in the views. Lots of cities even offer walking, biking, paddling and running tours to let you explore while getting a workout in.
Take the stairs. Skip the elevator and sneak in some extra cardio. Bonus: Lots of sightseeing attractions—churches and towers, for example—have stairs with architectural oddities, letting you kill two birds with one step.
Embrace your surroundings. If you’re at the beach, try doing the usual yoga routine on the sand instead of indoors. A change in scenery might be the boost needed to get physical. Take a long walk through a local park when kickin’ it in a new city.
Be adventurous. Break out of a workout rut and use vacation as an excuse to try a new, fun activity. Whether it’s rock climbing, sailing, or trapeze swinging, challenge yourself to try something different while you’re away.
Try the local specialty. Take advantage of what an area’s known for—or even plan a vacation around it! Unroll a yoga mat in India, climb boulders in Colorado, learn tai chi moves in China, or let your colors show with flamenco moves in Spain. It’s a great way to learn about a different culture while getting your fitness fix.
Make exercise your vacation. A surefire way to guarantee you keep moving while traveling is by planning a getaway around a fitness event or competition. Force yourself to vacation by registering for a race in a different city or try a weekend fitness retreat.
Room Well
Check out amenities first. Make it easy to squeeze in workout time by booking a hotel with a gym or pool. If that cozy bed and breakfast doesn’t have the facilities, find out if discounts are offered at a local gym or scope out a nearby park or walking route.
Scope out the neighborhood. Book accommodation near places where you can get your sweat on. If you need to run laps before starting your day, make sure there’s a track nearby. If you can’t unwind until you hear namaste, stay near a yoga studio. ASK! The locals will know where to go.
Do it anywhere. Bodyweight exercises can be done anywhere and require zero equipment. Bust a move in your hotel room to keep fit.
Stash food. Ask for a room with a mini-fridge and keep it stocked with healthy snacks like fruits, veggies, and nuts to avoid room service. If I am going somewhere I know I won't get to a store, I carry an apple and avocado a day. It’s 100% worth the extra baggage fee!
Rest Well
Keep work away. It’s a vacation, remember? Resist the urge to check work e-mail and focus on having fun. It will keep your mind clear and allow you to decompress. If your job, like mine, requires you to check in; set limited hours so your contacts will know when to expect you and you can really log off the rest of the time. No emiling allowed from the top of a 14er!!!
Free your mind. Meditating for just a few minutes each day can help relieve anxiety and
stress. Bonus points if you can find a beautiful space to do it in.
Get the most out of time off. Doing activities that you enjoy, keeping your cell phone off, and sharing time with friends and family (or alone time!) ensure that you’ll get the most bang for your buck out of a vacation.
Prep for jet-lag. Adjusting to a new time zone might make you hungry at odd or all hours. Feed the urge to snack at 4 a.m. with water and focused breathing (it really works!) and wait for regular meal times. If you decide you must, choose an option like a handful of nuts that will give your body some meaningful calories and not make too much acid.
Drive past the drive-thru. If you’re driving to your getaway, plan where and when you’ll be stopping for meals before hitting the road. It’ll give you more flexibility when choosing a healthier restaurant—or figuring out the best options. And of course, pack your own healthy snacks! (See a theme here?)
Save space for treats. Visiting France? It’d be a sin not to try out some crepes. The beach? You WILL want those drinks with the tiny umbrella. And that's just fine! When you’ll be indulging, indulge! Savor every bite and sip and reward your beautiful body will all the other healthy meals and snacks you can find that day.
Beware of buffets. With so many delicious choices, how to choose anything other than, well, everything? Start by using a smaller plate; it’ll encourage smaller portions. Also aim to fill up on as many fruits and veggies as possible. Just have to try that cheesy pasta? Spread the love and share it with a friend.
Stay regular. No, not that kind of regular. Keeping a fairly consistent diet helps maintain health better than being erratic. Even when you're on vacation, aim to eat roughly the same amount and kinds of food as you usually do. Your body will thank you.
Visit food markets. They’re a great place to soak up some local culture and eat delicious—and cheap—fresh food. Local food is better for the environment; you get to pick what you’re eating; and you'll even squeeze in some movement as you walk around the market. Triple WIN!
Pack snacks. When you plan to be out all day, bring along your own healthy snacks to stave off hunger. It’ll keep money in your pocket and away from unhealthier options. Trail mix, hand held fruit and veggies (carrot and celery sticks for the win!) are all healthy, portable options.
Make your own meals. If you’re staying somewhere with kitchen access, take the time to whip up your own delicious meals as much as often doing your stay. You’re more likely to eat something nutritious at home—and you’ll know exactly what’s in it.
Beware of drinks. A single cocktail, mocktail, soda, energy drink or other can contain loads of sugar and empty calories. If a stiff drink is necessary (and sometimes it is!), try some of these healthier drinks instead.
Take a local cooking class. It’ll help relieve stress and you’ll be able to recreate the flavors of your vacation long after it’s over. Bonus points for doing something cultural and off the beaten path!
Move Well
See the sights. On foot or bike, that is. Skip the bus tours and check out your new surroundings the old-fashioned way to get those heart rates up while taking in the views. Lots of cities even offer walking, biking, paddling and running tours to let you explore while getting a workout in.
Take the stairs. Skip the elevator and sneak in some extra cardio. Bonus: Lots of sightseeing attractions—churches and towers, for example—have stairs with architectural oddities, letting you kill two birds with one step.
Embrace your surroundings. If you’re at the beach, try doing the usual yoga routine on the sand instead of indoors. A change in scenery might be the boost needed to get physical. Take a long walk through a local park when kickin’ it in a new city.
Be adventurous. Break out of a workout rut and use vacation as an excuse to try a new, fun activity. Whether it’s rock climbing, sailing, or trapeze swinging, challenge yourself to try something different while you’re away.
Try the local specialty. Take advantage of what an area’s known for—or even plan a vacation around it! Unroll a yoga mat in India, climb boulders in Colorado, learn tai chi moves in China, or let your colors show with flamenco moves in Spain. It’s a great way to learn about a different culture while getting your fitness fix.
Make exercise your vacation. A surefire way to guarantee you keep moving while traveling is by planning a getaway around a fitness event or competition. Force yourself to vacation by registering for a race in a different city or try a weekend fitness retreat.
Room Well
Check out amenities first. Make it easy to squeeze in workout time by booking a hotel with a gym or pool. If that cozy bed and breakfast doesn’t have the facilities, find out if discounts are offered at a local gym or scope out a nearby park or walking route.
Scope out the neighborhood. Book accommodation near places where you can get your sweat on. If you need to run laps before starting your day, make sure there’s a track nearby. If you can’t unwind until you hear namaste, stay near a yoga studio. ASK! The locals will know where to go.
Do it anywhere. Bodyweight exercises can be done anywhere and require zero equipment. Bust a move in your hotel room to keep fit.
Stash food. Ask for a room with a mini-fridge and keep it stocked with healthy snacks like fruits, veggies, and nuts to avoid room service. If I am going somewhere I know I won't get to a store, I carry an apple and avocado a day. It’s 100% worth the extra baggage fee!
Rest Well
Keep work away. It’s a vacation, remember? Resist the urge to check work e-mail and focus on having fun. It will keep your mind clear and allow you to decompress. If your job, like mine, requires you to check in; set limited hours so your contacts will know when to expect you and you can really log off the rest of the time. No emiling allowed from the top of a 14er!!!
Free your mind. Meditating for just a few minutes each day can help relieve anxiety and
stress. Bonus points if you can find a beautiful space to do it in.
Get the most out of time off. Doing activities that you enjoy, keeping your cell phone off, and sharing time with friends and family (or alone time!) ensure that you’ll get the most bang for your buck out of a vacation.
