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Staying on track with your health goals even while on vacation

Sophie Geoffrion, nutritionist and co-founder of Le Mouvement HappyFitness 

February 28th, 2018

Duration 5 min.

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Just because you’re on vacation doesn’t mean you have to throw your healthy lifestyle habits out the window! Despite the all-you-can-eat buffets, open bars, and beach chairs you just want to rest in all day, it is possible to come back home as fit as when you left. All you need is to follow these easy tips and keep in mind that you’re on vacation to relax, not to create additional stress!

Before leaving

  • A few weeks before setting off, make sure you get the appropriate vaccines for your destination. You should also head to your local pharmacy to get health essentials to add in your luggage. If you don’t know what to get, your Brunet pharmacist will be happy to help.
  • Since you rarely have access to a fully-equipped kitchen during your travels to a sunny destination, think about packing a few light and small kitchen tools: a small pocketknife, a peeler, some utensils, and a plastic food container. You’ll be able to peel and slice fresh fruit after a visit to the local market or prepare no-cook oatmeal in your hotel room. P.S. Don’t forget to leave sharp objects in your checked bags!
  • Because we love playing in the sea, help keep the oceans clean by reducing your daily use of plastics. Use a reusable water bottle that you can fill with filtered water and/or portable water filter (we love LifeStraw ®). Try to refrain from using straws. You’ll soon master the art of eco-friendly hydration!
  • Ready? Your bags are packed? Don’t forget your lunch for the plane! A veggie wrap, an apple with a “Canada” sticker on it, and a single serve 100 g yogurt pack will pass through security and will help you avoid eating that oily reheated pizza they serve during the flight. And dried fruit and nuts make healthy snacks during your travels

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Ready? Your bags are packed? Don’t forget your lunch for the plane!

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Once you’ve reached your destination

  • Get moving! Walking or biking to discover new locations is a great way to stay healthy. If you’re staying in an all-inclusive resort, find out which sports activities are available during your stay: aerobics, aquafit, yoga, spinning… There’s something for everyone! Get out of your comfort zone with thrilling adventures: surf/kite-surf/windsurfing, hiking up a volcano at night to admire the sunrise from the peak, a sea kayak excursion, etc. Adrenaline guaranteed: you won’t even notice you’re working on your muscles and cardio!
  • On vacation, we often head to restaurants for meals. This usually means large portions or the dreaded fat-sugar-salt trio. When at a buffet or a restaurant, pick out the light, nutritious, and safe choices – you definitely want to avoid traveller’s diarrhea – such as fresh peeled fruits and vegetables, cooked vegetables with low-fat items, legumes, lean cooked meat (ex.: chicken breast, fish), wheat bread, yogurt, etc. Before getting seconds or a dessert, ask yourself if you’re still hungry. If the answer is no, set your fork down.
  • Sipping on a mojito at the beach is definitely a pleasant way to spend the time. However, “open bars” at hotels encourage you to have a 2nd, 3rd, 4th cocktail and that’s where the trouble starts. In addition to consuming “empty” calories, drinking too much alcohol and staying in the blazing sun is a fast track to dehydration, which could have severe consequences. Avoid a bad headache and stick to a maximum of 2 drinks/day (10 per week) for women or 3 drinks/day (15 per week) for men[1], and make sure to drink lots of water throughout the day.

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In addition to consuming “empty” calories, drinking too much alcohol and staying in the blazing sun is a fast track to dehydration.

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When you get back home, get back on track with your healthy habits… and start to plan your next vacation!

sources :

Sophie Geoffrion | Follow me on HappyFitness

Sophie Geoffrion is passionate about cooking, jogging, and travelling. She’s also a nutritionist and the co-founder of the Mouvement HappyFitness, a Montreal-based company that motivates women to adopt a healthy lifestyle and focuses on fun, balance and simplicity. Sophie’s favourite topics, which she covers during private consultations, lectures, retreats or in her articles, are healthy cooking, managing weight in a healthy way and vegetarianism.

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