The summer season is synonymous with travel and adventure. Whether you’re planning a weekend getaway or a month-long vacation, it’s essential to strike a balance between indulging in new experiences and maintaining a healthy lifestyle. While travel often presents unique challenges to your health program, with a little planning and preparation, you can enjoy a memorable trip while still prioritizing your health and wellness goals. In this article, we will explore some practical tips to help you stay on track with your health goals while having fun during your summer travels.
One of our family trips, that I will never forget was when Steve and I took our daughters to Cabo San Lucas. We were driving from our home in Eureka to San Francisco airport where we would then fly to Cabo. Our plan was to leave Eureka by noon but things got a little crazy and we didn’t get on the road until about 3:00. Our daughter Mallory had been working that day and she worked through her lunch hour since we were leaving early. She hadn’t taken a lunch and hadn’t eaten anything that day. Needless to say, she was HUNGRY and we had nothing in the car to eat. Mal was trying to hang in there, as hungry as she was until we could stop for food. And then, out of the blue, her younger sister Marissa spoke up and said, “Mom, what about emergency nuts?” I had totally forgotten that in the center console of my car I kept a Ziploc bag of nuts just in case of emergencies. If a meeting ran late or the kids had a function after school and needed a quick pick me up, I had a healthy snack on hand. Emergency nuts were just the snack Mallory needed to hold her over. Now when we leave for trips, we do a little planning and preparation to make sure we stay well-fed and energized. Here are a few tips I’ve learned along the way.
Pack Snacks
Have healthy snacks ready to go so that when hunger strikes, you aren’t tempted to pick up chips, candy or other unhealthy snacks at a gas station convenience store. Consider instead packing a small ice chest or bag and loading it up with nutritious snacks like sliced cheese, nitrate free lunch meat or other cold cuts, hardboiled eggs, precut veggie strips, fruit, gluten free crackers or my homemade Trail Mix Recipe, which you can find in my newly released book, “The Simply28 Real Food Cookbook.”
Stay Hydrated
It’s crucial to stay hydrated, especially during the hot summer months. Carry a reusable water bottle with you wherever you go out and make a conscious effort to drink enough water throughout the day. Optimally, plan to drink about ½ your body weight in ounces of water daily. A person weighing 160 pounds would need about 80 ounces (10 cups) of water each day. If you are traveling in extreme heat, considering adding some electrolytes that you can purchase at most health food stores or one of my electrolyte recipes such as Citrus Splash or Berry Fushion. If you’re in a location where tap water is not safe to consume, buy bottled water or use water purifiers. Staying hydrated will help you maintain energy levels, support digestion, and keep your body functioning optimally.
Plan Your Meals
Before you embark on your journey, research restaurants and cafes that offer healthy options in the areas you’ll be visiting. Plan your meals ahead to ensure you have access to nutritious choices. The healthiest options will likely be a choice of protein such as chicken, fish, a burger without the bun, or a steak. Add to that a pile of veggies such as a big salad or vegetables either grilled or steamed and drizzled with olive oil or butter. Avoid fried foods as many restaurants use unhealthy oils when frying. If you are ordering appetizers, oysters, grilled artichokes, shrimp cocktail, a veggie platter with dip, or a charcuterie plate are all healthy options as opposed to foods that have been deep fried or processed.
Splitting Portion Sizes
This is something Steve and I do quite often when we travel. Most restaurants in the U.S. serve very large portions. We often order one entrée and then two side salads and find that it is more than enough food for both of us. In the event you don’t want the same thing to eat as your traveling partner, you can still split the meal in half, have it packaged to go, and then enjoy for your next meal.
Cook for Yourself When Possible
Part of traveling is dining out and trying new foods. I encourage you do this and enjoy even some special foods that you might not normally eat or that aren’t on your meal plan. That said, if you have the ability to cook or prepare some of your meals yourself and then plan to eat out for a few additional meals, you can have your proverbial cake and eat it too.
Savvy Street Food
The craze of food trucks and other street fare has caught on across the county. In most major cities, there are entire blocks set up with food truck after food truck with all manner of cuisine. When visiting one of the food truck blocks, take a stroll first to see what each truck has to offer. Look for a vendor that has fresh ingredients and are grilled or sauteed. Avoid foods that have been deep fried or contain large amounts of sugar and starchy dishes made from flower.
Get Physical
When traveling, it’s easy to fall out of your regular exercise routine. However, incorporating physical activity into your itinerary can help you stay active and maintain your fitness goals. You don’t have to spend hours at the gym or working out but plan some time into your day for hiking, swimming, cycling or even a leisurely walk that align with your destination. Explore the local scenery through nature walks, join a yoga class, or rent bicycles to explore the city. By engaging in these activities, you’ll not only burn calories but also create unforgettable experiences.
Rest and Recharge
Traveling can be exciting and exhausting at the same time especially if you are hopping time zones. Remember to prioritize rest and relaxation during your trip. Aim for sufficient sleep each night to rejuvenate your body and mind. If you find yourself feeling overwhelmed or fatigued, take breaks and schedule downtime in your itinerary. Consider engaging in activities like meditation, reading, or simply enjoying the natural beauty around you. Taking care of your mental well-being is just as important as taking care of your physical health.
Conclusion
Achieving a healthy balance while traveling may require a little more effort, but it is entirely possible to stay on track with your health program and still have fantastic summer trip. Remember, travel is about exploring, enjoying some down time, and creating lasting memories. Embrace the joy of your journey while staying committed to your personal health goals.
