A woman's guide to healthy holidays

Staying on track with your nutrition and fitness goals during a holiday can be challenging, but with the right strategies, it's definitely possible. Here are some tips to help you stay on track while still enjoying your vacation.

Plan ahead

Research restaurants and eateries at your destination that offer healthy options and especially high-quality meals. Also pack some healthy snacks for the journey to and from your destination, so you're not reliant on fast food.

Stay hydrated

Carry a water bottle with you and make sure to drink plenty of water regularly. Sometimes, thirst is mistaken for hunger. Proper hydration is vital for hormonal balance and overall health.

Moderation is key

Try sharing dishes with travel companions or ordering appetizers instead of full-sized entrees. You don't need to avoid all indulgences, but practice portion control and enjoy local specialties in moderation.

Start your day right

Start your day with a balanced breakfast that includes mostly protein, fiber, and healthy fats to keep you full and satisfied.

Prioritize protein

Include protein in your meals and snacks to help you feel full and maintain muscle mass. This can help prevent overeating.

Balance your plate

Try to include a balance of protein, vegetables, high fiber carbohydrates and healthy fats in your meals. This can help stabilize blood sugar levels. Avoid excessive consumption of high-calorie, low-nutrient foods like fried dishes and desserts.

Limit sugar, caffeine and processed foods

Avoid excessive caffeine, sugar and processed foods, which can exacerbate stress and disrupt sleep.

Avoid mindless eating

Practice mindful eating by paying attention to your food, savoring each bite, eating slowly and listening to your body's hunger cues. Put your fork down between bites and enjoy the flavors.

Avoid sugary beverages

Sugary drinks, including soda and cocktails with a lot of added sugars, can cause rapid blood sugar spikes. Opt for water, unsweetened tea, or other low-sugar beverages.

Be mindful of alcohol

Alcohol can be high in calories and lowers your self-control, which may lead to overeating. Alcohol can also affect hormonal balance and metabolism, so consume it in moderation and choose lower-calorie options when possible. While it may seem like a stress reliever, excessive alcohol can increase stress and disrupt sleep.

Stay active

Incorporate physical activity into your vacation. Explore the area on foot or by bike, go hiking, take a swim, try a workout at the local gym or go surfing. Staying active helps maintain muscle mass.

Quick workouts

If you can't find time for a full workout, try short, high-intensity workouts (e.g., HIIT) or engage in a short light to moderate exercise, such as yoga. Even short workouts can help manage hormonal imbalances and reduce stress.

Stick to a schedule

Try to stick to your regular meal schedule as much as possible. This can help prevent excessive snacking.

Prepare healthy snacks

Carry healthy snacks like nuts, Greek yoghurt, fruit, or protein bars to curb hunger between meals.

Prioritize sleep

Poor sleep can have a negative impact on multiple systems in your body including metabolism and cortisol levels. Prioritize 7-9 hours of quality sleep each night to support your overall health.

Plan relaxation time

Schedule relaxation time into your holiday. Whether it's reading a book, taking a bath, or practicing mindfulness, make time for activities that help you de-stress.

Accountability partner

If you're traveling with someone, share your goals with them. They can help keep you accountable.

Don’t sweat the small stuff

If you have a massive cheat meal or overeat one day, don't be too hard on yourself. Enjoy the moment and get back on track with your next meal or workout. Especially manage your expectations for the holiday. Don't put too much pressure on yourself to be perfect.

Remember that holidays are meant to be enjoyed, and it's okay to indulge a bit. The key is to strike a balance between enjoying the local cuisine and maintaining your health goals. It's all about making conscious choices and being mindful of what you eat and how you stay active. I hope these strategies will educate you more on how you can enjoy your holiday without feelings of guilt and ruining your health and fitness progress.