This time of year most of us take a holiday, whether it’s to laze about on the beach, try your hand at skiing or simply travel to see the family. Wherever you’re heading, when you’re out of your usual routine it’s easy to let your healthy eating and exercise regime slide.
To make sure you stick to your New Year healthy program we’ve got the ultimate guide to help you through the holiday season, whatever your mode of transport or destination.
Travelling via car
It’s very easy to be lured by the array of brightly-lit roadside services when travelling long distances in the car. However, these will do little for your weight-loss journey and simply get your holiday off to an unhealthy start. Instead, begin your vacation as you mean to go on.
When packing for your road trip, allow enough time to make a healthy snack for you and the family. Make the meal part of your holiday by stopping at a scenic picnic spot on route, where you can indulge in your healthy sandwiches, wraps, salads, fresh fruit, low-fat cheese and wholegrain crackers.
Make use of the roadside barbecue spots and get some dinner on the go. UK-based health guru Leanna Broom (leannahealthguru.com) says, “Barbecues can be surprisingly healthy because the food tends to be lower in fat as it can easily drain away, but make sure you enjoy the ‘additions’ in moderation.” Pack a range of lean meats, homemade salad and pre-chopped veggies, wrap in cling film and keep in the cool bag until you reach your hunger spot. Get some ideas on healthy barbecue options.
While pulled over, take the opportunity to go for a stroll and stretch your legs. If you’ve packed a ball or Frisbee have a quick game before setting off again to get some exercise into your day.
Travelling by aeroplane
Few of our tastebuds get tickled when we think of aeroplane food, but it is even less appealing when focusing on a healthy diet. Before leaving home, eat a substantial healthy meal to set you up before the long journey. Take a healthy snack with you to the airport, such as some granola, nuts, wholegrain crackers or dried fruit, which you can munch on before and during the flight.
If you’re on a long-haul flight and can’t avoid the aeroplane meals, find out both the meat and veggie choices and pick the healthier option, ideally something steamed or boiled without too much sauce.
Flying is very dehydrating and sometimes thirst can be mistaken for hunger, so buy a large bottle of water once you’ve gone through customs to take on the flight. Leanna advises, “It’s essential to stay hydrated to help fend off the feelings of tiredness, poor cognitive response and fatigue that occur when travelling. As your normal routine is suspended for the journey it is easy to forget to drink, so an ongoing conscious attempt to consume at least 2-3 litres of water for men and 1-2 litres of water for women is vital.”
As tempting as it is to treat yourself to a little mile-high tipple, it’s important to stay away from the alcohol trolley. Not only will this add to your calorie count, but it will also dehydrate you further and leave you open to temptation when the snack trolley makes an appearance. If you're looking for something other than water, Leanna advises, “Herbal tea bags are easy to carry on and are both detoxifying and delicious — just order hot water."
Staying at a hotel
Before booking your hotel, it is important to do some research into the fitness facilities available. For example, is there a gym and swimming pool you can use in order to continue your exercise program? Maybe they offer classes that you can attend, such as circuits or water aerobics?
Don’t forget to look into the on-site and nearby restaurant choices and check they have healthier options available. Many restaurants now have basic nutritional information and calorie counts available online and on the menu. If you need pointers on choosing the right options when dining out, read our guide.
If you’ve opted to go all-inclusive there is usually a buffet on offer morning, noon and night. This is when most of us overindulge and succumb to temptation. Avoid the fatty fry ups in the morning and opt for the continental option instead; fresh fruit, cereal and wholegrain toast. For lunch and dinners try to stick to grilled meats and lots of veggies and salad. Avoid anything that has been fried and instead go for steamed or boiled. Rather than picking up a large dinner plate at the start of the queue, take a side plate instead to ensure you stick to your correct portion sizes.
Throughout the day it’s essential to keep hydrated. If it’s warm you’ll be losing moisture through sweat and if you’re skiing you’ll be very active, so either way you need to drink lots of water. Leanna says, “Fruit juices and drinks such as coffee can exacerbate dehydration as they can act as a diuretic causing the body to lose fluid, so stick to water or herbal tea sweetened with a little honey.”
When it comes to alcohol, there’s no doubt that you’ll fancy a holiday Sundowner, but choose wisely. Avoid creamy cocktails such as piña coladas as these can contain about 262 calories, compared to 100ml of dry white wine at 68 calories. Read our drinking guide for more information.
Staying with the family
If you’re staying with your family the very first thing you need to do is tell them about your new healthy plans. If they don’t know, they will continue to ply you with fatty foods and won’t respect your decision to say no. Once they all know that you’re trying to improve your health you will have their upmost support. “It’s important not to isolate yourself or feel that you need to hide your fitness and lifestyle choices," says Leanna. "Your hosts may be inspired to join in, which could have very positive outcomes on the overall vacation experience."
It’s an idea to go shopping beforehand and take some healthier options with you. This way you won’t feel like you’re inconveniencing anybody and you won’t have to resort to what’s put in front of you.
If you’re not near your usual gym, why not try encouraging some family walks and games in order to get your daily exercise. Leanna says, “A walk with friends and family is a lovely way to spend an afternoon, and doesn't involve separating yourself from the rest of the party to work out in the gym.