hen you are on vacation you want to enjoy food, culture and perhaps a few drinks here and there. And so, you should. But being smart with your nutritional choices most the time will make a big difference in staying in shape. Here are some nutritional tips:
TIP 1: Be mindful of your alcohol intake. Find some balance.
Having a few drinks on your vacation is all part of the letting go and just enjoying life. Personally I have just got to Positano after spending four days in Mykonos celebrating a dear friends birthday- and it was definitely a few drinks involved for those celebrations. Hence now- I'm having some days off drinking and making active activities a priority.
Alcohol is a macronutrient in itself- meaning it supplies your body with calories (energy). When you drink alcohol, your body will prioritize getting rid of the toxin and will put breaking down your other macronutrients (proteins, carbohydrates and fats) on hold- allowing you to store more of that as body fat. Be smart with your alcohol consumption and choose low sugar options when possible.
TIP 2: Choose healthy meal options when you eat out.
Eating out at restaurants… There is commonly plenty of that on a vacation! Do allow yourself to enjoy the local food- that is part of traveling- but every meal out don’t have to be a naughty treat- choose your food wisely! You can eat healthy when you eat out! Plan in your naughtier meal choices, maybe make that dinners- eat healthy breakfasts and lunches and adjust your food intake accordingly before a naughty meal out.
TIP 3: Limit processed carbohydrates and keep up the fibre in your vacation diet- even take a fibre supplement
Fibre helps keep your gut health in control. Fibre also helps you keep fuller for longer which will help you manage your food intake. Also, more calories are needed to burn high fibre foods than low fibre ones. Eat high fibre vegetables, even take a fibre supplement when you are on vacation! It will help you minimize the damage of gaining too much fat during the holiday season.
TIP 4: Make sure you get enough protein in your vacation diet!
Protein is the most thermogenic macronutrient, meaning we need the most energy to break it down! It will also help you keep fuller for longer and promotes protein synthesis and will help you maintain your body composition. Chose lean meats, poultry, fish, eggs and high protein vegetable sources. Be mindful how the food is prepared- chose grilled rather than battered or fried. Another great idea is to take a protein supplement with and your BCAA supplement along for your training sessions or when exploring by foot or bike to help keep your protein intake high. I always have my BCAA's packed with me! Also- Take a protein supplement with you and have a protein shake as a snack when you are on the go! Discount codeword for @womensbest supplements that I use is CAMILLA10
TIP 6: Limit unhealthy fats that you can find in fried and processed foods but get in some healthy fats into your travel diet
Make sure you obtain healthy fats from your diet. It sounds strange- but good fats (in moderation as they are high in calories) will help you maintain a slim physique! It will also help you build lean muscle mass, aid with memory function, support a healthy immune system and minimize damage from free radicals in the body. Pick meals options and snacks that include healthy fats like nuts and seeds, avocado or salmon.