Eating Healthy on Vacation
Guest Article by Julia Kalish

Julia Kalish works with people who want to live a healthier, fuller, more balanced life. She provides one-on-one coaching, cooking classes, health food store tours, and group training programs. Julia is a Health Coach, certified by the American Association of Drugless Practitioners, and President of Inner Voice Nutrition. You can reach Julia at julia@innervoicenutrition.com

Many people can be very successful in building healthy habits while following a routine. They see and feel the benefits of the program or diet they are following. A major roadblock often occurs when the typical routine they’ve built is disrupted for some reason – company comes to visit, a special event happens at work, or it’s vacation time.

Summer is vacation time! Many people are asking, "How can I enjoy my vacation without sabotaging my efforts to eat healthy and feel energized?" Here are ten strategies you can use to maintain your healthy lifestyle while out of your normal routine.

1. Bring HEALTHY SNACKS. To the extent that it makes sense, pack your suitcase with healthy nuts and seeds (walnuts, almonds, and pumpkin seeds are especially good for you), fresh and dried fruits, and bottled water so you have a healthy snack supply on hand during your trip. Once you are at your destination, find a local grocery store where you can replenish your supply so that you are not tempted by the hotel mini bar or candy machines.
2. ASK how food is prepared and don’t be afraid to ask for what you want. Think Meg Ryan in When Harry Met Sally. Ask your waiter – “Can I get that without the cream sauce?” “Is the chicken fried or grilled?” “Can I get steamed vegetables instead of French fries?” Or, my favorite, “Can I get the fried chicken salad without the fried chicken, cheese, ranch dressing, and bacon bits, but with extra broccoli, cauliflower, sunflower seeds, and lemon juice instead?” Okay, that last one is a little extreme, but the point is that restaurants will often times be flexible if you just ask for what you want!
3. Engage in PHYSICAL ACTIVITY. Getting exercise will not only help offset those extra calories, it will help you de-stress and stay relaxed while enjoying your vacation. Be creative about how you fit “movement” in to your vacation – a walk with your loved one after dinner or an early morning jog along the beach are great alternatives to hitting the hotel gym.
4. Eat more VEGETABLES and FRUITS. Emphasize fresh vegetables and fruits in your diet. They are rich in vitamins, minerals, fiber, and other nutrients...and even large portions will not cause weight gain as long as you are not frying or adding creamy dips and sauces to them! Summertime is fruits-and-veggies-time, so stock up!
5. Drink more WATER. Now that the weather is getting hotter, your body needs water more than ever, especially if you are enjoying Mai Tais or margaritas while on vacation! Keep a water bottle with you at all times. If water sounds plain and boring to you, then drink some sparkling water with a splash of unsweetened cranberry juice and a lemon slice ... an elegant summer drink!
6. Avoid WHITE FOODS. Over-indulging in foods made with white flour or white sugar is certain to send you on a physical and emotional roller-coaster ride and send you craving for more. Opt instead for whole grains such as brown rice, oats, quinoa, and whole wheat. Whole grains are more complex and, therefore, digested more slowly. This means they will provide a steadier, longer-lasting energy than white foods. In addition, whole grains also provide more nutrients and do not trigger cravings.
7. Indulge in PRIMARY FOOD. Primary food is the food that feeds the soul! It doesn't come on a plate, but comes in the form of hugs, touch, kisses, warmth, massage, meditation, fun, nature, hot baths, close friends, and anything else you can think of that feeds your hunger for living. The more primary food you receive, the less you need to depend on secondary food (the food that comes on a plate).
8. Eat CONSCIOUSLY and thoroughly CHEW your food. With tempting foods in abundance, making a conscious choice to eat is more important than ever. Before reaching for food, ask yourself: "Am I hungry? Will food satisfy my hunger? What do I need?" After choosing with awareness whether and what to eat ... be sure to thoroughly chew your food. This will slow down the eating process and allow the feeling of fullness to register with the brain (not to mention improve digestion). Many people find that they eat much less when they are thoroughly chewing. Aim for 25 chews per mouthful of food, or until the food becomes completely liquid in your mouth.
9. LET GO! Enjoy the food you choose to eat! No matter what foods you decide to eat while on vacation, eat without fear, worry, or guilt. The anxiety produced over "bad" food choices can be more damaging than the food itself. Express gratitude for the food you eat and eat it with joy! Remember too that if you are visiting friends or family while on vacation, it may be healthier overall to dig into whatever is being served rather than make people feel bad that you won’t enjoy the food they’ve prepared for you.
10. DON’T GIVE UP! “Healthy” is not something you either “are” or “are not” – it’s a way to approach life. Just because you ate that donut doesn’t mean you are “bad” and no longer healthy and therefore should just throw in the towel and be bad the rest of the week! ENJOY that donut, consider why you are making the choice to eat it, recognize how you feel after eating it, and then go ahead and eat a healthy, five-color salad for lunch. You can always decide to make healthy choices, no matter how many Krispy Kremes you’ve had the day before!