Hello and happy Friday, all of my hard-working friends! This summer, I had the joy and privilege of spending time with my sister and her friends in Ocean City, New Jersey. One pharmacist, five teachers, and some kids! As much as I adore this time, vacation eating habits can be weird. You’re out of your daily routine, maybe indulging a bit, the subject of someone else’s cooking.
In May, I started a 10-day reset plan that was working really well for me. I wasn’t counting calories or making fancy meals, but I was consistently eating the same clean foods, and I felt great. My stomach was flat, my clothing fit well, and the numbers dropped a bit on the scale. All that being said, I wasn’t willing to compromise all of my hard work for a weeklong binge on sugar, unhealthy fats, alcohol, cheese, chips and cookies (ok they were my Dad’s famous chocolate chip cookies and hard to resist). Ooh, ice cream too.
Here are 3 habits to help you while you’re on vacation:
Habit 1: Hydration Your body absorbs nutrients better when you’re hydrated and it’s really easy to dehydrate in the sun and sand. Let’s not forget planes, activity, and different water sources can all lead to dehydration, which messes up digestion, energy, and decision-making. Start your day with a nice, big glass of water and refill your water bottle on repeat. Caffeine and alcohol also dehydrate us, so remember to add water in between.
Habit 2: Movement I’m always torn between being a slug (I love to read) on vacation and getting in some good activity. This year, I was very active with racquet sports, biking, and walking. But vacation sitting is real: planes, cars, lounging, naps. Movement keeps digestion moving, cortisol down, and your mood steady. Try a 10-minute walk after meals to get your gut moving, lower blood sugar, and improve circulation. Or heck, play a fun game with the kids!
Habit 3: Eat real (whole) food. Pick one meal, preferably breakfast, and make it actual food: vegetables, protein (lots and lots to fill and fuel the body), real flavors, whole grains. Your gut bacteria know the difference, and you may feel less bloated, sleep better, and come home with more energy. It isn’t about restriction but about starting on the right foot so the rest of the day isn’t a disaster of binging. This past vacation, I even BYO food so that at least for most of my meals I was steady and on track.
It can be a lot of fun to get away for a few days, and some people come back to their routine fine, while others come back wrecked. And for me, that takes the joy out of the time away. Whether you keep healthy habits or need a little education to start taking better care of yourself, we’ve got this. Food should not be about ‘good’ or ‘bad,’ but about what actually keeps you feeling decent while you’re away.