Healthy Living While on Vacation

Happy Friday everyone! Since summer is almost here, I feel it’s appropriate to share ideas on how we can keep a healthy lifestyle while on vacation and when we are traveling! Let’s face it, when we are away from our normal routine, most of us tend to step away from our healthy, active lifestyles. 

I am excited to share an article written by Cole Millen. His article shares wonderful tips on how to stay on track while traveling. He points out important key tips on ways to say no to tempting foods you may be offered, why it’s important to stay hydrated, doing your research before leaving for a trip, exercising while you are away, and plenty more! These are all awesome ways to keep your body on track to living a healthy lifestyle. 

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Going on vacation is a fantastic endeavor that can create memories that last a lifetime. However, it can be quite easy to not eat healthy and gain weight when visiting a different city, state or climate. Here are some tips for staying healthy, eating nutritious foods and in keeping the pounds off when going on vacation.

When it is time to go on the vacation, be sure to eat an excellent meal before getting on a plane or riding in a vehicle. When a traveler is full, they are able to make great decisions when offered expensive food on a plane or when visiting a gas station that offers sweet temptations in the form of candy bars or sugary sodas. It can help to bring healthy snacks such as low-fat trail mix or dried fruit for a long trip. In addition to this, be sure to drink plenty of healthy liquids such as water. Water can help reduce the pangs of hunger as well as keep the body hydrated during the trip.

Before going on the trip, do research in the area that will be visited during the vacation and carefully consider the food and dishes that will be consumed. Some areas are known for healthy foods with plenty of fruits and vegetables in the diet. Other locations are known for having deep fried foods. Consider the restaurants that are in the community. Some restaurants are known for healthy dishes. In fact, a number of them post their menus online, with the result that individuals can know exactly what they will be having. When looking at food served at potential hotels, go online or give each one a call and ask specific questions about dining options.

Often times determining which hotels and restaurants offer healthy options can be difficult. I have found that a little research goes a long way in this regard. On a recent trip out west, I found a great site called Gogobot that listed reviews for Las Vegas hotels regarding not only their amenities and offerings, but also the restaurants in the nearby area. This made it easier than ever to determine with choices had the best alternatives for my healthy lifestyle. Some hotels offer healthy choices for breakfast such as breakfast cereals and well as fresh fruit while others feature donuts and other sugary pastries. A fantastic breakfast or dinner can be a huge difference maker when on vacation. It is important to get the necessary energy to have a great day. The reality is that knowledge of the local diet will help individuals and families prepare for the road ahead.

When you are looking for a restaurant to eat at, take time to determine the type of food that is prepared and the way it is prepared.  It is best to stick with healthy option foods that are baked, boiled, broiled, fat free, fresh, light, and whole grain.  Some things you want to stay away from are basted, battered, breaded, buttered, country style, creamy, fried, and smothered.  Try to add vegetables as your side as often as possible. The key to being at a restaurant is to eat in moderation. Don’t just clean your plate because it is in front of you. Acknowledge that your body is telling you that you are full and ask for a box.

Be sure to do some walking in the vacation area to keep the heart rate up as well as keeping the metabolism in check. Furthermore, walking can keep the body and mind strong and vibrant while experiencing new things and as one is relaxing. In addition to this, be sure to keep a water bottle handy at all times. Sometimes walking and visiting sites can make one weary and it certainly helps to have a water bottle available. Many hotels have complimentary refrigerators and ice machines, which can keep water cool in the daytime.

Staying healthy while on a vacation does not have to be difficult. While it does take time to do effective research and to be intentional about what to eat, it is worth it. The body feels great while on vacation and is relaxed when it is time to go home.

Written by: Cole Millen

Everyone be sure to check out Cole’s amazing blog for unique thoughts and perspectives about health and travel: http://colemill.blogspot.com/ and if you want to get in contact with him for questions or comments feel free to email him at colemillen@gmail.com

If anyone has healthy topics they would like to hear more about on my blog feel free to email me at colombo.danielle@hotmail.com — don’t be shy 🙂

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If It’s March, It’s National Nutrition Month!

Happy National Nutrition Month! National Nutrition Month® is a nutrition education and information campaign sponsored annually by the Academy of Nutrition and Dietetics. The campaign is designed to focus attention on the importance of making informed food choices and developing sound eating and physical activity habits.

This years theme, “Eat Right, Your Way, Every Day,” encourages personalized healthy eating styles and recognizes that food preferences, lifestyle, cultural and ethnic traditions and health concerns all impact individual food choices. Registered dietitians play a critical role in helping people eat right, their way, every day.

It’s important to realize that eating your way can be possible when you pay attention to portion control, smart eating, and including all food groups into your diet when possible. Anything can be incorporated into your diet– the important thing to recognize is that moderation is key. You can still indulge in your favorite foods, but pay attention to the serving sizes you eat and how often you eat a particular food item. Also, pay close attention to the beverages you consume! One 20 oz. bottle of soda is equal to one hour of walking to burn it off! Stick to water as much as possible (it’s all we need to survive!) Don’t look into diets, look into LIFESTYLE changes! Feed your body what it deserves: a balance of nutrients that make you glow and feel healthy because nothing looks as good as healthy feels!! And never forget that moving your body with some sort of physical activity is needed in order to live a healthy lifestyle as well!

Promote and support nutrition awareness starting today, for the rest of the month, and for the rest of your life! Today is the day to make a change and stick to it for a lifetime. You deserve to be happy and full of energy through nutrition and fitness!

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For more information: http://www.eatright.org/nnm/#.UTAUbze_CSo

Integrative Nutrition, Feed Your Hunger for Health and Happiness

A few quotes from Integrative Nutrition, Feed Your Hunger for Health and Happiness. These are great, and so true!

“We live in an era of “time poverty,” where we’re caught in a constant state of “hurry sickness.” We consume massive amounts of caffeine to speed us up, eat fast foods to save time, work while eating to stay productive, but we never catch up. It is possible to shift these behaviors.” 

“America is a great country. We have the security, freedom and lifestyle desired by many people around the world. But Americans are overweight, unhappy and unhealthy. Every year healthcare costs increase while overall health decreases; people continue to eat poorly, gain weight and depend on medications and operations to maintain their health.”

“Every day, 2,500 Americans die from cardiovascular disease, such as coronary heart disease,
heart attacks and stroke.”

“We get more prescriptions and less guidance on how to create long-term health. We spend an exorbitant amount of money on medications and operations while virtually nothing is spent on prevention, education and holistic health.  Medical experts are basically saying, “Live it up, do what you want and when you get sick, we’ll give you a magic pill that will make it all go away.”

“The disparity in government funding points out an awkward truth about the USDA: what it urges people to eat does not match what it pays farmers to grow.”

“What I find so curious is that with all the money we spend on medical bills and pharmaceuticals each year, our life expectancy is nearly the same as Cuba’s. To be exact, life expectancy in the United States is 78.0 and in Cuba it is 77.1. How is it possible that with all the money we spend on doctors’ visits and medications our life expectancy isn’t decades beyond Cuba’s, which spends next to nothing on healthcare?”

“American fast-food restaurants are sprouting up worldwide. McDonald’s announced its plan to open 700 new restaurants in China by 2013.”

“In one way or another, almost all the sources of information we would expect to support our quest for overall health are contaminated for reasons of financial gain.”

“The success of stores such as Whole Foods and Trader Joe’s and the incorporation of organic sections at Wal-Mart illustrate that consumers are concerned about their health and the quality of their food. When individuals, like you and me, stand up for improving our own health, things do change.”

For more information: https://s3.amazonaws.com/integrativenutrition/Publishing/IntegrativeNutrition2ndEdUpdate_PDF.pdf

Hungry For Change

Everyone please go to this website and make time to watch this free online premiere.. you have until march 31st! It’s worth watching, believe me. — http://www.hungryforchange.tv

Along with typing in your e-mail address, you will be e-mailed a 10 step action plan to help get you back on the right track!

10-Step action plan

  1. Add freshly squeezed vegetable juices into your day!
  2. Detox your body with green vegetables & gelatinous plant foods
  3. Add parsley & cilantro into your diet
  4. Add cultured foods into your diet
  5. Eat yourself beautiful — from the inside out!
  6. Dissolve stress in your daily life
  7. Use the power of visualization — imagine yourself in the body of how you would like to look
  8. Transform your life with love — love yourself first!
  9. Add healthy fats in your diet
  10. Avoid aspartame (E951), MSG (E621), high fructose corn syrup, heavily processed diets and fat free products

Source: http://permacologyproductions.com/Hungry_For_Change/Hungry_For_Change_10_Step_Action_Guide.pdf

This is worth every minute of your time, and will hopefully motivate you to make some life changing decisions!