It’s that time of year again! The summer is here, and you may be preparing for a vacation. When traveling, it’s important to keep health goals in mind. Whether by land or air, there are ways to stay healthy while on the go. Here are six tips that will help.
IN THE CAR
1. Be Mindful of Drinking
Summer beverages can be surprisingly high in hidden sugar and unhealthy additives. From cocktails to snowballs, these sweet and icy drinks can contain an entire meals’ worth of calories but offer minimal nutritional value.
Quench your thirst with bottled water, diet, or low-calorie beverages instead of sugar-sweetened drinks. You can add slices of lemon, lime, cucumber, or watermelon, or any fruit you like, to flavor your water.
For an inexpensive thirst-quencher, carry a water bottle and refill it throughout the day.
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2. Stave off hunger with nutritious nibbles
Pack healthy snacks like fruits, vegetables, and nuts to eat instead of cookies, chips, or candy. These healthy snacks can help keep you satisfied.
Healthy fats and protein foods like peanut butter and hummus will also help curb your appetite. When you have healthy foods handy, you’re less likely to eat something unhealthy.
AT THE REST STOP
1. Choose healthy food
Rest stops and convenience stores can offer a variety of food options. Choose snacks or meals that best support healthy eating. You can also bring your own food to keep your body and your wallet happy!
2. Increase your physical activity
A rest stop is also a good place to get active. While you’re there, take 10 minutes to walk, jog, do a few jumping jacks or other exercises you like. Some physical activity is better than none! Those 10 minutes you spend being active can add to the recommended 150 minutes of aerobic physical activity you need a week.
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AT THE AIRPORT
1. Walk to your gate
Many airports have trains or shuttles that take you to your gate or terminal. When possible, increase your physical activity by walking there instead.
Some airports now have signs to tell you how far it is to walk instead of riding the train.
2. Take time to breathe
Focused breathing is a great stress reducer. Just taking a few minutes to breathe will go a long way – especially when your flight is delayed. Stress signals the body to release stress-related hormones such as cortisol. Too much cortisol is bad news for health.
Why not practice right now?
Start by taking a slow, deep inhale, feeling your chest expand as your lungs fill with air. Hold for a few seconds, then slowly exhale the air as your lungs deflate. It’s amazing how much better you’ll feel after a few breaths.
It may be hard not to overindulge and maintain your healthy habits while traveling – and I say this from personal experience– but it's most important to give yourself credit for those positive health behaviors you managed.
Remember, overeating at one meal or missing a workout doesn’t translate into failure. Accentuate the positive and get back on track as soon as vacation is over.
Constance Brown-Riggs, is a registered dietitian, certified diabetes educator, national speaker and author of the Diabetes Guide to Enjoying Foods of the World, a convenient guide to help people with diabetes enjoy all the flavors of the world while still following a healthy meal plan. Follow Constance on social media @eatingsoulfully
