Vacation: Diet friend or foe? You decide!

Happy Tuesday! :) Today is my day off, so it is definitely a happy day for me! In about a week and a half, I'll be heading out on a week-long vacation with my family. There are about 10-12 of us that go every year, depending on who brings friends or boyfriends. I absolutely love this tradition. Sometimes they drive me a little crazy by the end of it, but I wouldn't have it any other way. ;) It's always a great time to be off work and just spend some quality time together. However, it can sure put a damper on your diet. I typically gain weight on vacation, and I think a lot of it is because I think, "It's vacation! I'm going to eat and drink whatever I want, and I'm DEFINITELY not going to exercise." I will say that I have gone into many vacations with the intention of eating healthier than normal or exercising a few times during the week, but, usually, my intentions get de-railed by my own mentality. So, without further ado, let's talk about some strategies to staying healthy on vacation! In case you feel like skipping ahead, I've divided my tips into a few categories: Driving, Flying, Destination, and Cruise. Enjoy!

Driving
Driving an entire day can cause you to burn hundreds of calories less in a day than you normally would burn. Sticking to a few easy rules can help curb weight gain if you're driving to your vacation destination!

1. Prepare ahead of time: Pack a cooler full of water and healthy snacks like veggies, fruit, and protein bars to curb hunger between meals.
2. Hydrate: All the re-circulating air during your drive time can really de-hydrate you, which can make you feel hungry. Try drinking 8 ounces of water before you decide if you really need that next snack!
3. Make the most of your rest stops: Take a 10 minute break to walk around and stretch. Exercising your body when you can will re-energize you and burn a few extra calories to boot!
4. Make healthy choices: This seems like a no-brainer, but choosing healthier options at fast-food joints and restaurants along the way will make you feel less sluggish and help you cut back on calories. Even if no "healthy" or "low-cal" options are on the menu (or if none of them look appetizing), just asking for a lower calorie, low fat, or reduced-sugar condiments can make a world of difference.
5. Take your time: When you do stop to eat, don't take it on the road with you! Sitting down and enjoying your meal will give your body time to realize when it's full, so you'll eat less.

Flying
Spending hours in an airport isn't the most fun, but you can make the most of your experience if you plan ahead!

1. Eat before you fly: Eat a healthy meal at home before you get to the airport, or pack one to bring with you! You can get through security with a variety of food, just not liquids like water bottles or sodas. This way, you'll be less likely to indulge in the unhealthy or fast food options that are readily available.
2. Choose wisely: If you can't eat before you go or pack your food, most airports do have some healthy options. Try to grab a salad with light dressing on the side, or find some pre-packaged fruits and veggies for a snack.
3. Hydrate: Like driving, flying can also de-hydrate you! Make sure to grab a water bottle before you board to hydrate your body and curb hunger.
4. Get moving: Instead of sitting in those uncomfortable chairs next to your gate, spend the time before you board walking around the airport. Carry your own luggage, take the stairs, and avoid those people movers!

Destination
Ok, so I realize that not EVERYONE travels like my family, but here are a few tips and strategies that I found around the web that could be helpful! My family cooks a lot, so, technically, it should be at least easier to stick to healthy eating...right???

1. Cook: If you're able, plan to prepare your own meals. My family typically goes out for lunch or dinner a few times a week, but we generally eat at least 2 meals at our rental house every day. We generally pack coolers full of food before we leave, but don't be afraid to scout out the local grocery store as soon as you arrive!
2. Offer to be in charge of a meal: If you do have the option to cook, maybe offer to be in charge of a meal or two during the trip. That way you can at least be in control for a couple meals! I will be honest, I didn't offer to do this for my vacation, but two other people are on Achieve as well, so I'm pretty confident that we'll have plenty of healthy choices during our trip! :)
3. Try the one-a day rule: Allow yourself one indulgence per day, whether it be a few pina coladas by the beach or that cheeseburger at dinner. Don't deny yourself a treat, just try to keep it to one a day! (one of the links)
4. Snack smart: Bring healthy grab-and-go snacks that you can take on sightseeing adventures or excursions to curb hunger between meals. Pre-portioned veggies, fruit, nuts, and protein bars are all good options!
5. Plan ahead: When you know you'll be going out to eat, try checking online for restaurant menus and/or nutrition information before you go so you don't make impulsive decisions when you get there.
6. Plan for exercise: Look up hiking trails near you, go for a walk/jog/run on the beach, bring or rent a bike, swim in the ocean or pool, hit up the hotel fitness center, or just bring your favorite exercise DVD with you on your trip! You can even get your family involved for some fun group fitness. My family loves to go for walks on the beach together!
7. Be active: Choose sightseeing adventures or excursions that force you to stay active! You probably won't even realize you're burning calories because you'll be having so much fun.
8. Cut back on the booze: Ok, I'm not a crazy person. This is vacation, after all. I'm not saying don't drink, period, but maybe don't go for those Margaritas or Bloody Marys all day! Have just one of those drinks, if that's your thing, then stick to light beer or vodka and seltzer the rest of the day...something a little lower calorie than you'd normally have. You don't want to drink away your calories when there is so much delicious food out there to be enjoyed!
9. Ask for a doggie bag: If you're going out to eat, you can ask the waiter to box up half of your meal when you place your order, so you're not tempted to over-eat. If you're like me, I struggle to leave food on my plate if it's sitting in front of me!

Cruise
I should be a pro at this section, but, I will be honest. I went on a cruise in February, and I'm sure I gained at least 5 lbs in those short 5 days. However, after experiencing that, I know more things that can help me next time!

1. Make use of your fitness resources: Most cruise ships have a fitness center and a running track around the top deck. Some even offer group fitness classes at various times throughout the day!
2. Don't abuse the buffet: If you're eating at the buffet for any meal, only fill your plate once! Fill up on veggies first (about half of your plate), then go for some protein. Believe it or not, they do offer some healthy options, even on vacation!
3. Use the one-a-day rule: Again, try to stick to one indulgence per day. Maybe stick to healthy options at breakfast and lunch, and indulge at dinner.
4. Share dessert: On the cruise ship that we were on, you could essentially have as much food as you wanted, and every dinner included at least 1 appetizer, 1 entrée, and 1 dessert. However, you CAN skip an appetizer or dessert if you'd like. Another option would be to share those two extras with someone, especially dessert. You can still indulge, just in moderation.
5. Sip wisely: As I said before, it's fine to have a cocktail or two, but some can be loaded in calories. If you plan to drink during your trip, try to find lower-calorie options for most of your day.
6. Get involved: Instead of laying around the pool all day, get involved in a corn hole competition, play shuffleboard, dance the night away, or go for a walk around the decks. There are so many activities that cruise ships provide besides just sitting around and relaxing. You don't want to miss out, I promise you!
7. Take the stairs: If you're able, take the stairs to different locations!
8. Plan an active excursion: Most cruise ships stop at one or more destinations. If you plan on going on an excursion at one of your stops, try something a little more active, like snorkeling or an ATV tour.

Most of all, don't deprive yourself. It is vacation, after all. You know what they say...everything in moderation, right? If you gain a little weight, it's ok! Honestly, I still expect to gain a LITTLE weight. I just want to at least minimize that gain. We all over-indulge, even with the best intentions. The most important thing is that you get back on track as soon as you get home!

Recipe of the week:
Cream Cheese Spaghetti Casserole
I modified it for Achieve by using Fiber Gourmet Spaghetti, 96% lean beef, fat free cream cheese, fat free cottage cheese, and homemade bread crumbs. The only other change I would make is that I'd change the creamy to tomato ratio. I'd use a little more tomato sauce and a little less cream cheese mixture.

Have a healthy week, everyone! :)