Everyone needs time to decompress, relax and have fun! Many times, we spend our vacation away from home; on a cruise, a European adventure or a location on the beach. How can we enjoy our “down time” and not return exhausted and five pounds heavier
The first thing we need to be understand is how to “blast out” jet lag. I have a very difficult time going west to east (for others it is the east to west travel). The best way I have found to beat jet lag involves a few key steps. First, try to avoid alcohol and sodium rich foods while flying. The wine will dehydrate you which can cause you to feel tired, hungry and might give you a headache. Too much sodium will cause you to bloat, and you’ll retain water especially in your hands, feet and face. Not a good look on your vacay.
Next, I have found that exercising for 45-60 minutes at a moderate to high intensity does wonders to “blow out” the jet lag. Even if the last thing I want to do is jump on a treadmill or take a long, brisk walk, I force myself to do so. And does it make a difference! You’ll thank me the next day. In addition to exercising, make sure you are hydrating, hydrating and hydrating! Water is liquid gold that lubricates our joints, removes toxins and improves both our cognitive abilities and our skin’s appearance. It is a “must do” for me.
Once we’ve gotten rid of the jet lag, how can we enjoy ourselves without overindulging or giving up our exercise routine? When I am on vacation, I most likely won’t use the gym every day, but I make choices to maintain my step goal. Consider taking the steps versus an elevator. If you are on a cruise ship, this tip will get you places faster and you’ll be much less frustrated than waiting for an elevator. Enjoy a morning and/or after dinner walk. In the morning, you’ll enjoy the beautiful early morning sky. What a wonderful way to start your day! If you sleep in, then consider watching the sunset. You might even get to see the “green flash” if you are lucky. If you are walking in the evening within a few hours of bedtime, avoid a fast, intense pace otherwise you might “wake up” and have difficulty falling asleep. Other adventures may be available as well. Bike riding, swimming, golf, tennis and even shuffleboard are great alternatives to the gym while you are on holiday.
So, we’ve gotten over or even avoided jet lag, we’ve planned ways to get our bodies moving and next we want to avoid overindulging with all those fabulous cocktails and food choices. I tend to eat one full meal a day. I may have a light breakfast or lunch with plans to enjoy dinner. I also bring “healthy choices” in my luggage. These include protein bars, trail mix, pouches of tuna and a few packets of instant soup. These are low in calories, portable and easy to store. Another favorite tip of mine is to go to a grocery store and pick up cherry tomatoes, cheese and salami. These also make terrific “light lunches” or you can take them with you if you are sightseeing for the day or hiking. If you eat three full meals a day and snacks, you may find that you are feeling heavy, tired and do not want to exercise. Eating lighter except for one full meal helps you to stay energized and guilt free no matter what you order at dinner! If you are programmed to have three full meals a day, then consider fruit for breakfast versus bacon and eggs and a light salad or soup for lunch versus the burger. And don’t forget to keep hydrating.
Making healthy choices while on vacation is easy to do with some thought and planning. The French eat high fat, calorie laden food but are slender. How do they do it? The key to their lifestyle is eating in moderation and small servings of incredibly rich food. Americans are so used to super-sized portions that many people don’t know what a “portion” size is. You can use your hand and other images to help you measure portion sizes. Look below and you may be shocked at how small a portion size is compared to what you are taking in.
- Meat & poultry = palm of your hand
- Fish = hand area where a smart phone would cover
- Cheese = 2 dice
- Nuts or seeds = a large egg
- Dry cereal = closed fist
- Butter or oil = tip of your thumb
- Fruits & vegetables = size of a lightbulb
- Dried fruit = golf ball
- Peanut butter = one ping pong ball
- Rice, pasta, mashed potatoes or beans = tennis ball
- Baked potato = computer mouse
- Leafy greens = baseball
After looking at this list, you may be thinking “oh no”. Remember that knowledge is power. If your normal portions are a lot larger, consider drinking a half or full glass of water before your meal, which can help you feel full sooner. I try to consciously slow down how quickly I eat. I’ll set my fork down frequently to pause between bites. Another idea is taking a short walk before diving in for seconds (most times you won’t want them) or completing your meal with tea or coffee.
Another tip is to plan when you’ll have your cocktails. Some people start out with Bloody Mary’s in the morning, switch to calorie laden fruity drinks during the day then have wine or beer at night. You might be consuming well over 2000 calories a day with drinks alone, plus risking a hangover or headache. Now, maybe you’ll go wild on Day 1, but pace yourself for the rest of the trip so you won’t be lugging back an additional 5# with you. Some alternatives are club soda with lime, near beer or alcohol-free wine, or an alcohol-free cranberry spritzer that is tasty, pretty and low in calories. If you still want that glass of wine, consider a wine spritzer that is diluted yet still satisfies.
Enjoy your time off and use some or all the tips above to ensure that you will return feeling even better, refreshed and maybe a little lighter, than before you went on holiday!
