Eat Smart on Vacation
Friday, March 07, 2025
EAT SMART on VACATION
Without Ruining Your DIET
Ever Come Back from Vacation 10 Pounds Heavier?
We’ve all been there! Returning from a Dream Vacation only to find our clothes fitting a little too snug.
The Buffets, the endless Cocktails, the indulgent Desserts - it all adds up quickly.
Studies show that the Average Traveler Gains around 8 to 10 pounds during a vacation, and those pounds don’t always come off easily.
Here’s the Good News: we don’t have to choose between Enjoying our Trip and Maintaining our Health.
With a little strategy and a Strong MINDset SHIFT, we can FUEL our Bodies, enjoy Delicious and Nutritious Meals, and return home FEELing Vibrant and Energized, and Without the Extra Baggage!
Why Do We Gain Weight on Vacation?
When we Travel, we often fall into these Common Habits:
🥧 Overindulging at Buffets: The unlimited options can lead to MINDless Over-Eating.
🍹 Drinking More Alcohol: Sugary Cocktails and Bottomless Margaritas are packed with Empty Calories that Lower our Will-POWER.
🍕 Eating Out for Every Meal: Many Restaurant Meals contain Hidden Oils, Salts, and Sugars that Quickly add up.
🍟 MINDless Snacking: Airports, Hotel Minibars, and Tourist Snacks can Derail even the most disciplined eater.
👒 Less Movement: Relaxing by the Pool all day instead of Staying Active Reduces Calorie Expenditure.
These Behaviors can leave us FEELing Sluggish, Bloated, and Regretful by the End of our Vacation.
We can however, Flip the Script, by being Prepared and MINDful about how we FUEL our Bodies while on Vacation.
Setting Ourself Up for Success
Before We Even Board the Plane
What to Pack for In-Flight Healthy Eating
Let's face it, most Airplane Food is Comfort Food, and is therefore, often Ultra-Processed, Loaded with Sodium, and Lacking in Nutrients.
Instead of relying on Airline Meals, we can pack our own RAWlicious and Nutritious Plant Based options:
✅ Fresh Fruits & Veggies: Sliced Apples, Cucumbers, Bell Peppers, Carrot and Celery Sticks, are Refreshing and Hydrating.
✅ Raw Nuts & Seeds: Almonds, Walnuts, and Pumpkin Seeds provide Healthy Fats and Protein.
✅ Dehydrated Kale Chips or Flax Crackers: Crunchy, Nutrient-Dense, and Travel-Friendly.
✅ Dried Fruits (Without Added Sugar): Dates, Figs, and Mangoes are great for a Natural Energy Boost.
✅ Nut Butter Packets: Single-Serving Almond or Cashew Butter can be eaten with Fruit for a Filling Snack.
✅ Simple Slaw: Make a Slaw out of Cabbage, Carrots, Peppers and put it into a Sealable Container, along with a Creamy Cashew Dressing.
✅ Chia Seed Pudding: Easy to Prep in Advance with Almond Milk and Fruit for a satisfying Meal Replacement.
✅ Hydration Essentials: Bring a Reusable Water Bottle and Stay Hydrated with Spring Water. Add Lemon Slices, and Electrolyte Powders or Coconut Water for an extra Boost.
✅ GREEN Drink: Bring a Plastic Bag full of GREEN Powders. Just add Water (Coconut or Spring), and you have a GREEN Drink!
🚫 AVOID: Airline Meals, Salty Snacks, Sodas, Sugary Juices, and especially Alcohol! Plane Cabins are Dehydrating, and Alcohol Worsens Jet Lag, while Adding Unnecessary Calories.
10 Health Hacks to Stay RAWmazing on Vacation
1️⃣ Start our Day Right – Begin each morning with a Hydrating GREEN Drink or Fresh Fruit to keep Digestion Light and Energy High.
2️⃣ Explore Local Markets – Many Travel Destinations have RAWmazing Fresh Produce. Visit Local Farmers' Markets for Fruits and Vegetables.
3️⃣ Pack Smart Snacks – Keep Energy Balls, RAW Trail Mix, and Dehydrated Fruits in our Bag for On-the-GO Nourishment.
4️⃣ Stay Hydrated – Drinking enough Water helps Prevent Bloating and unnecessary Hunger Cravings. Coconut Water is a Great Travel-Friendly Hydration Booster!
5️⃣ Research and Choose Plant Based-Friendly Restaurants to find RAW Plant Based and Health-Conscious Spots.
6️⃣ Be MINDful at Buffets – Load our plate with Salads, Fresh Fruits, and Whole Foods first before moving on to heavier dishes.
7️⃣ Stay Active & Move Daily – Walking, Hiking, Swimming, Skiing, or even quick Yoga sessions in our Hotel Room keep our Metabolism up.
8️⃣ Set Food Boundaries – Allow ourself to enjoy New Flavors, but know when to Stop. Eat until Satisfied, not Stuffed.
9️⃣ Prioritize Sleep – Poor Sleep leads to Cravings and Overeating. Maintain a Good Sleep Schedule even on Vacation to keep our Hormones Balanced.
🔟 Limit Alcohol & Sugary Drinks – Cocktails, Sodas, and Concentrated Fruit Juices are Full of Sugar and Empty Calories. Stick to Water, Herbal Teas, Smoothies, GREEN Drinks and Juices instead.
Embrace the Journey & Feel Our Best
Vacations should be about Joy, Adventure, and Rejuvenation, not Guilt and Regret.
With Preparation, a Positive MINDset, and MINDful Choices, we can Fully Enjoy our Trips while staying True to our Health Goals.
Travel Smarter, FUEL Well, and return Home FEELing RAWmazing - without the Extra Weight!
💚 Safe travels and stay RAWmazing! ✈️
Strategies to Consider:
MINDset SHIFTing:
Begin with small, intentional changes in how we THINK about our Bodies and our Food. Embrace practices like meditation, journaling, and gratitude, which help reframe our MINDset from one of limitation to one of abundance and healing.
Nutrient-Rich Diet:
Incorporate a variety of RAW, Plant Based foods into our daily meals. Think vibrant salads, fresh smoothies, RAW nuts, seeds, veggies and fruits. This high-nutrient FUEL reduces inflammation, and also boosts our energy levels, supporting our overall health.
Holistic Practices:
Combine our dietary changes with other wellness practices such as gentle exercise, adequate sleep, and stress management techniques. These actions create a balanced lifestyle that fosters healing on multiple levels.
Empowerment Through Education:
Stay informed about the impact of Food on our Health. Understanding the science behind nutrition and inflammation empowers us to make choices that support our healing journey.
Every Step we take TOWARDS a Nutrient-Rich FUELstyle and a Positive MINDset,
is a Step TOWARDS a HEALTHIER LIFEstyle!
EAT SMART on VACA
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2 Ways to SHIFT your MINDset:
1. Do it yourself with FREE MINDset Mantras - below.
2. Hire a MINDset SHIFTer and Get Coached - below that.
FREE MINDset Mantras
Keeping in a Positive MINDset is Work. Most of us were not taught How to Keep a Positive MINDset.
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MINDset + FUELstyle + LIFEstyle = GAME Changer
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FUELstyle Queen,
LIFEstyle Coach, and
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I've created these Blogs to help you Learn more about how MINDset and FUEL can influence your LIFEstyle and your Health.
Developing a Positive, Productive and Powerful MINDset along with Consuming a mostly
RAW Plant Based FUELstyle, helps you Create your RAWmazing Health, Wellness and the LIFEstyle you want.
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