19 Tips to Stay Healthy on Your Vacation

When the holidays roll around, it’s the perfect time to celebrate with good food, great company and a much needed vacation. So what happens when you come down with a cold on vacation?

Viruses are known to spread by coughing and sneezing, inhalation or contact with surfaces that we touch then spread to our eyes, nose and mouth. Sitting within a close proximity to a sick person in public on the bus, airplane, train, restaurants and cafes puts you at a greater risk of catching a bug.

So if you want to spread caution and learn how to avoid getting sick on vacation, I have 19 handy tips to stay healthy on vacation.

Get Vaccinated

Not all vaccinations are required for every individual for every trip. A lot depends on what country or region you are visiting, and individual factors, such as your personal medical history, your duration of travel and activities. Seek advice from your physician before you travel.

Avoid New Germs

Getting a flu shot is a recommended and in some cases a pneumonia vaccination for people at risk.

Motion Sickness Pills

Always pack motion sickness pills if you get nausea on long distances. Having a supply of motion sickness pills on hand is an excellent preventative if you’re asking “why do I always get sick on vacation?”

Avoid People Who Seem Sick

If someone coughs in your face, you’re at risk of picking up a virus. You need to at least turn away from them as best as you can.

Wash Your Hands

Washing your hands is essential to stop the spread of infection and can dramatically reduce your chances of getting ill. Having a hand sanitizer is a great way to prevent getting sick when soap and water is not readily available.

Drink Water

If you’re unsure of the purity of the local water, it’s always best to avoid it including ice. Use bottled water to brush your teeth.

Eat Fresh Food

Food contamination is one of the biggest causes of diarrhea and gastrointestinal problems. Always be sure that your food is freshly prepared.

Exercise

Exercise is one of the best ways to stay fit and healthy and to fight of unwanted bugs. It improves your overall health and wellbeing and strengthens your immunity.

Boost Your Immunity

Taking vitamin C supplements increases your body’s resistance to fight off airborne germs.

Non-Dairy Probiotics

Taking non-dairy probiotics will help you when you travel. The healthy bacteria will help reduce gas, bloating, and diarrhea.

Avoid Jet Lag

Pack melatonin supplements. Your body produces melatonin on its own, but if you’re traveling, your internal clock may get thrown off.

Don’t Forget To Stretch

Flying and lengthy periods of sitting tend to have a dehydrating effect on the body. Remember to move your legs and stretch regularly, since sitting in one position for hours on end can increase the dangerous risk of blood clots (aka Deep Vain Thrombosis).

Prevent Back and Neck Pain

Ask your hotel if they have any Orthopaedic pillows. This will help you relax and sleep better and easing into the next day.

Meds To Pack

Imodium and Pepto Bismol are both available over the counter without a prescription. They can help treat diahrrea, heartburn, nausea, and indigestion.

Don’t Drink From Unclean Hotel Glasses

If you find a glass in your room that has not been hygienically wrapped, thoroughly wash it before using.

Don’t Drink Too Much Caffeine

Avoiding too much caffeine will keep you hydrated. An increase in your daily caffeine intake disrupts your sleep. Keep your caffeine consumption within range of your normal levels to avoid problems.

Don’t Skimp On Sleep

Partying too hard and skimping on sleep can be detriment to any vacation. Ensuring that you stay hydrated and get plenty of rest will boost your immunity.

Don’t Swim In Polluted Water

Before diving in, look around for signs, pipes emptying into the water, scum on the surface and other common-sense indicators that the water isn’t safe for swimming.

Snacks On The Go

Being prepared when you’re out and plenty of water will keep you nourished and energized like – Larabar’s, cut up veggies, fruit and nuts.

Looking for more healthy tips? Book a session with me here

Please follow and like us:
error

25 Travel Nutrition Tips to Help You Eat Healthy While Traveling

Whether you’re heading out on a business trip or taking a vacation, being away from home and routine can throw many of us off our nutrition game. A long flight or car trip can mean being stuck in your seat for hours on end but that doesn’t mean letting boredom give in to temptation. Believe it or not, many of the unhealthy cravings we experience on the road can be satisfied with a refreshing drink of pure water. Besides, staying hydrated, water helps you eat less by staying full and energized.

With so many fast food chains and large food portions served in restaurants, being too casual and having a mindset of, “I can eat whatever I want”, can actually wind up working against you, leaving you bloated, irritable and tired. Therefore, the phrase “If you don’t have your health, you’ve got nothing”, rings true.

Make eating healthy while on vacation a goal by sticking to a normal eating routine as much as possible. When you go for long periods of time without eating, you’re far more likely to pick up something unhealthy. Live by the golden rule of eating something every 2-3 hours. It doesn’t have to be much, just a handful of nuts or a small tub of unsweetened non-dairy yogurt to keep your hunger at bay.

Being prepared is your first step. You can still indulge in a nutritious diet while on the go. Here are 25 nutrition tips to help you eat healthy while traveling so you can plan accordingly and stay happy, healthy and energized while you’re on the road.

In The Car

By the time you’ve hit the road everyone in the car has a ravenous appetite. The last thing you want is to have an endless supply of junk food. Instead, pack a few snacks and easy meals. To keep things fresh, bring some airtight containers and a cooler along. Here are some foods to eat while traveling in a car:

  • Unsweetened non-dairy yogurt
  • Home-made hummus with baby carrots
  • Gluten-free vegan sandwiches
  • Quinoa black bean salad
  • Celery stuffed with almond butter

On The Plane

While most airlines don’t provide healthy food choices, you can still plan ahead so that you can stay on track with your healthy eating goals. Instead of spending money on fast food at the airport or junk food on board, you can save time and money by being prepared. Traveling with some protein sources and a full litre of water can help prevent dehydration and fatigue, as well as excessive hunger and overeating later. Consider these healthy options next time you travel so when the flight attendant comes around passing out bags of pretzels, you’ll be able to reach for a healthy snack alternative.

  • Rice cakes with almond butter
  • Home-made hummus
  • Homemade trail mix (raisins, pumpkin seeds, sunflower seeds, almonds, walnuts)
  • Larabar’s
  • Whole fruit

At The Hotel

Find out ahead of time if there is a supermarket nearby. The good news is there is supermarkets pretty much everywhere. Ask hotel staff for recommendations. You can also request a refrigerator or microwave in your room to keep anything that you’ve purchased from going bad. Stock your hotel refrigerator so you have snacks on hand if you get the late-night munchies.

  • Non-dairy milk
  • Pre-cut veggies (carrots, bell peppers, cucumbers, celery)
  • Gluten-free bread
  • Nut butter
  • Brown paper bags and popcorn kernels to pop in the microwave

By The Shore

When you need energy for a long hike, a long drive, or a day at the beach, stick with high-quality plant-based protein. It’s important to eat balanced meals throughout the day and to include a plant-based protein, such as tempeh, nuts or legumes and add some veggies to your plate. Be sure to include some of these healthy foods choices:

  • Collard Green wraps
  • Brown rice salad
  • Rice cakes with avocado
  • Homemade vegan sushi
  • Homemade energy bars

Dining

Depending on your accommodation, having access to a kitchen at an Airbnb as well as other vacation rental services, can set you up with all the amenities of home and are usually the least expensive option compared to a hotel. This means you can buy and cook your own food, which can save you money on a trip. Or search out healthy restaurant options close to the hotel you will be staying in. Here are some smart healthy choices:

  • Steamed vegetables
  • Brown rice
  • Legumes
  • Tempeh
  • Quinoa salad

Looking for more healthy tips? Book a one-to-one session with me here

Please follow and like us:
error

Healthy Vegan Travel Snacks For The Plane

When it comes to travel and healthy food options, often the two don’t go hand-in-hand, especially given the limited choices available in an airport that are either overpriced or loaded with sugar, fat and calories. And let’s not forget the unhealthy food choices on the actual flight itself.

The best way to avoid sabotaging your diet is to save time and money by bringing your own healthy travel snacks for the plane and airport. You can do this by planning ahead of time without spending hours in the kitchen the night before. Preparing easy snacks takes about an hour, which means, you can do this on the same morning that you’re leaving.

Packing your own healthy travel snacks will also help you resist the temptation and help you stay on track with your diet. They key is to focus on protein snacks that will help you stay energized and keep those hunger pangs at bay.

Protein is an essential macronutrient that supports several structures in your body and many people rely on protein supplements to get their recommended daily amount. It is also an essential nutrient needed for muscle growth and repair.

Grains, nuts, seeds and legumes are quality sources of protein to include in a healthy diet. Sunflower seeds provide 6 g of the macronutrient in a just quarter-cup serving (or a small child’s handful). Combine seeds with nuts and dried fruit in a trail mix for snacking. Almonds and cashews provide a healthy source of protein with approximately 8 g and 5 g per a quarter-cup serving.

Healthy Vegan Snacks For The Plane

  • Fresh fruit (Apples, bananas, grapes, cherries, berries)
  • Cut up veggies (Broccoli florets, cauliflower florets, snap peas, celery sticks)
  • Nuts
  • Rice cakes (plain)
  • Seeds (pumpkin, sunflower etc.)
  • Dry quinoa flakes in a cup (add hot water in-flight)
  • Trail Mix
  • Nut butter packets
  • Unsweetened non-dairy yogurt
  • Home-made hummus or guacamole
  • Almond butter stuffed dates
  • Air-popped popcorn (plain)

Want to add more plant-based foods to your diet or transition to a vegan lifestyle? Click here to book a session with me.

 

 

 

 

Please follow and like us:
error