Staying active and eating healthy while on vacation

Bike riding on vacation

Bike riding at the beach

I get asked why I workout on vacation and do I also watch my eating while I’m away. I workout mainly because I feel best when I do. It’s also a great way to get a little time to myself and to explore my vacation spot. I often vacation with family and that hour or two by myself gives me energy and peace.

I carry fitness bands with me so I can strength train and on rainy days I’ll do a fitness video from YouTube or Fitness Blender. There is something to be said for running and biking in a new place. It makes the time fly by and I meet some interesting people. If you have run with me you know I stop to pet ALL the dogs who want to be pet. On vacation I stop for photos of things that interest me along the way. It keeps the workout fun and I have a digital memory of the sites.

Food is slightly more complicated. I bring snacks with me for the car (or plane) ride. I keep healthy snacks on hand for a quick breakfast before a workout or to tide me over to the next meal. I stock up on fruits and vegetables, keep oatmeal, whole grain breads, chia seeds, and sunflower butter on hand for breakfast and healthy options around for lunch.

I rented a house on our last trip so I generally ate breakfast and lunch there. Dinners were split between going out and grilling at the house. I enjoy a salad with both lunch and dinner to help keep me full and get my veggies in. Sometimes lunch is a large salad with some protein.

I do have dessert because I enjoy it. I get the smallest cup of ice cream, sometimes that’s the kiddie cup, or I get some local treats to share with the rest of the family. Dark chocolate also makes a good treat and a square or two is all I need to satisfy me.

When I am in a hotel room I still keep healthy snacks and breakfast on hand. If breakfast is included I usually choose the same options I would have at home: eggs, cereal, yogurt, fruit, etc. If there are waffles I will splurge one day and eat one; lunch that day is a healthier choice.

One thing I generally skip are mixed drinks, I would rather get my calories elsewhere. I do have a glass of wine or a beer but most days I leave it at one. Obviously there are exceptions and I don’t sweat about them.

I keep my choices healthy about 80% of the time on vacation. It’s an easy way to stay in balance without feeling deprived.

What are your tips for staying healthy and still enjoying yourself while on vacation?

Do you need help creating a balanced and healthy eating plan? Email me at janinemchale@empoweredplate.com and together we can come up with a plan that works specifically for you.

How to Enjoy Vacation without Sabotaging your Healthy Diet

manateemailboxI’ve been on vacation and it’s was a great week. It’s fun to get out of my regular routine and have a relaxing week at the beach. Yes, I still ran and worked out but I got to swim and sight see too. Running was a bit more fresh because it was flat and I got to see different things than usual. My favorite? This manatee mailbox that is all ready to party.

I’ve been eating some things out of the usual as well. We visited the Holiday Snack Bar for some homemade cake and pie. The pecan pie was crazy good, not too sweet with lots toasted pecans.

It’s vacation and I’m not overly strict about what I eat. If I want a treat I will have it. To me it’s not vacation if no pancakes are involved. Happily there are places that offer gluten-free items here so I can indulge without issue. I want to feel good and I want to enjoy my treats, not end up regretting what I had.

I think there’s a balance of enjoying, feeling good and having fun. I exercised because I enjoy it, not to punish myself for what I’ve eaten. I believe that when we feel our best we make better choices and we enjoy those indulgences. My goal is to feel great and enjoy the experiences around me.

Tonight will be roasted clams on the barbecue. I have the perfect white wine to go along with them and I’m go to savor both of them!

Do you need some help with making better choices? Do you wish you could lose weight and not feel punished? Email me, janinemchale@empoweredplate.com, to set up a 20 minute complimentary laser focused consultation. Together we can come up with plan tailor-made for you.

How to Get Away When You Can’t Take Possibly a Vacation

cropped-2006-01-31-19.58.071.jpgI had a few friends and clients upset because they just couldn’t swing a vacation and desperately wanted to get away. For others a spouse couldn’t get vacation or they had other demands that kept them local. I agree with the saying, “when you can’t possibly manage a vacation is exactly when you need it most.”

So what do you do when it’s not practical to leave town? Make your own vacation. You can do this a few ways. Pick a weekend and play tourist in your own town, make your home into a retreat, or swap homes with a friend who lives in a town that you like to play tourist in. You each get a free place to stay and a change of scenery.

Some ideas for playing tourist:

Pick a few places that you have been meaning to visit or that you enjoy and don’t get to regularly.

Take that class that you keep saying you’ll try. (it could be exercise, a lecture or painting some pottery – whatever makes you happy).

Schedule a spa treatment, even if it’s just a manicure. Let someone pamper you.

Try a new restaurant, the new in place or just go out for an ice cream.

Go to a park and have a picnic.

Go out for breakfast.

Some ideas for turning your home into a retreat:

Shut the phone off and unplug from media.

Stock up on at home spa treatments and give yourself some attention. Or you could schedule an in-home massage or a private yoga lesson.

Watch movies and eat popcorn.

Spend the day reading.

Stock up on healthy yummy foods or order in.

If you love to cook spend some time making a delicious meal. Set the table festively and have some good wine (or beverage of your choice) to compliment the meal.

Take a bath, bubbles, wine, and chocolate are fun options.

Often times we just need a change in our routine to feel refreshed. Some extra sleep and really good food go a long way to putting us in a good mood. It’s hard to be grumpy when you are well rested and well fed!

Do you have some other ideas? Please share, I’d love hear them!