Continuing my 3-part series of how to keep the entire family healthy during vacations, today the lovely Kendra Thornton takes the wheel. Kendra is mother to three beautiful children . Before being promoted to the position of full time mom, she was the Director of Communications at Orbitz. Kendra lives in Chicago where her family is her number one priority in everyday life.
When my family and I travel on vacation, I do all that I can to ensure that we stay fit. This can be challenging at times but our combined efforts to stay healthy on the road, pay off. We stay fit, look great and have a ton of fun in the process. Here are my top 5 tips for keeping the whole family in the best possible shape through the vacation season.
1. Beat the Buffet
Buffets are just part of the temptation on vacation, laden as they usually are with delicious, caloric and unhealthy fare. The secret is to take the “all you can eat” out of buffet and fill your plates only once to reduce the number of calories you consume. Be sure to include lots of salad and vegetables on your plate to “crowd out” the less healthy options, then add small amounts of the items that you absolutely have to have.
2. Dodge Dehydration
It can be easy to get dehydrated if you’re taking long flights or trying to avoid too many pit stops while driving. Be mindful of this and make sure to drink plenty of water throughout your trips. Water bottles with built-in purifiers, such as Bobble Bottles, are a godsend. They are easy to carry and save a fortune on bottled water because they can be filled with tap water. Make sure you’re refilling them regularly when visiting attractions or making excursions in the heat.
3. Take to the Water
Being on the water is great fun for all of the family. Try to rent a watercraft when the opportunity presents itself. A rowboat, canoe or paddleboat gives you the chance to use muscles and burn calories while you are out and about. This enables you to have a workout while having fun at the same time. Furthermore, working out in this environment enables you to enjoy some great bonding while you are on vacation.
4. Play Together
Playing outdoor games together as a family is a great way to have fun and stay active. Pick games that are suitable for all age groups, such as shuffleboard, badminton and horseshoes . Volleyball, baseball and football won’t have universal appeal. Our latest favorite is Nerf balls while we are on the beach. Nerf balls are adaptable, durable and we even use them to play fetch to tire out our dog. They truly keep the whole family active! (Note- avoid the foam balls. See nerf.hasbro.com for more information).
5. Keep A Routine
Keeping a routine is important for any family, and it’s especially true when on the road. Finding a hotel with a well-appointed gym can help maintain your routine from home. I was able to book a fabulous hotel with a great gym for our recent trip to Orlando. With so many places to stay however, the process can be daunting. Sites like Gogobot help as you can read user reviews. Whether we are traveling or at home, there are healthy snacks and activities. This type of routine is perfect for keeping us fit and healthy wherever we go.
Did you over indulge yesterday? It’s time to get moving. There are so many excuses you can proffer for not exercising at this time of year as your social life steps up. While it’s very easy to get off track, it’s really not an option. The reality is that it’s not necessarily about the calories. Let’s face it, you can spend an hour on the treadmill and burn 250 calories. That’s about a smallish portion of turkey. You’d have to spend ten hours in the gym to work off the stuffing, pie and potatoes. So why bother?
As well as the obvious health benefits of regular exercise, keeping on track through the Holiday season will give you a huge sense of achievement. With your blood oxygenated and your metabolism revved, you’ll feel better for the rest of the day.
Holiday Survival Tip #7: Wear A Waistband
This will keep you honest, especially at parties: When you overeat, you’ll know it. I know someone (okay, my mother) who went through a phase of waxing lyrical about the comfortable clothes she was wearing. They were comfy because they had elasticated waistbands. Over time, an unsuspected 30 pounds crept on. Before long, the elasticated waistbands felt as tight as a regular one. Thankfully she has lost the weight, but it was a lesson worth learning. Time to zip up and button up!
I spend my life helping business travelers stay healthy on the road and much of that involves coming up with ways to make a hotel stay more congruent with our communal goals. From making sure there’s a fridge in the room, to stuffing healthy snacks into every possible orifice in hand and checked luggage, to pre-qualifying menu items from the hotel’s restaurants, to investigating work out options (Is the hotel gym an afterthought? Is there a yoga or Pilates studio nearby? Is it safe to jog there on one’s own?), I do it all. It’s my life.
So imagine when I heard that InterContinental Hotels Group (IHG) announced that they are introducing a new brand especially for health conscious travelers. A hotel brand that has done my work for me and where I can confidently direct clients. English girl happy dance was in order as I learned of the inception of EVEN Hotels.
We are talking hotels with state-of-the-art workout rooms that aren’t dark, dank, and squirreled away at the end of a corridor; substantiated health claims on menus, by which I mean people who know what they are doing have checked the ingredients and health claims rather than sticking a star on a menu item like pinning the tail on the donkey; ease of business transactions and connectivity to keep unnecessary stress at bay; and every little comfort and thoughtful touch to make sure you get a good night’s sleep.
I can’t give it all away, but I have the best way for you to find out all the details. I first learned of EVEN Hotels a few months ago and I’ve been following their progress with interest. So much interest that I had the good fortune to connect with the brand team and have the pleasure of interviewing Adam Glickman, Head of EVEN Hotels, for the upcoming Healthy Travel Summit. Please join us to learn everything there is to know and more. The Summit starts the week of September 9th, and registration is free. Click here to register.
WHY: Because when my health was suffering as a result of bad habits gleaned from constant travel, I could have really used help like this. The combined interviews will be the most comprehensive guide ever to overall health and wellness for the business traveler.
WHO: Adam Glickman, Head of EVEN Hotels; Averil Leimon, Director of White Water Strategies, one of the UK’s top ten coaches (Independent on Sunday), and author of Positive Psychology for Dummies; Nikos Loukas, founder of InflightFeed.com and consultant to the airline catering industry; Christopher Babayode, the Go To person for healthy jet lag solutions for frequent fliers, founder of www.NoJetStress.com, a hybrid nutrition, fitness and wellness program that helps frequent fliers overcome jet lag without medication; Stewart Stone, founder of NowLanding.com, the social network for frequent business travelers; Katherine Patch Sleipnes, business development director of FlyInStyle.co, the app that helps you maximize your time in airports; and Jayne McAllister, I’m here to talk about overcoming challenges with diet and exercise on the road.
THANK YOU! SEE YOU AT THE HEALTHY TRAVEL SUMMIT: INTERNATIONAL EXPERT INTERVIEW SERIES. REGISTER HERE.
Just because you’re on vacation doesn’t mean it’s devoid of calories.
It’s that time of year again. Even if you travel year round like I do, it’s that time of year again. How do I know? There’s some kind of airport strike in France. This year it’s the air traffic controllers. School’s out or nearly out and you can’t find a transatlantic ticket for under $1,000, and that’s for the last row of economy, next to the loo. And there’s one more thing: the weight gain that accompanies the opening of the floodgates of permissions that can have you stuffing your face with every fatty, sugary, calorific morsel you spy.
While many of my clients and I deal with this on a year round basis, I’d like to revisit travel weight gain on this summer solstice so you have a little primer to stave off the dreaded excess baggage that might creep around your middle or derriere if you don’t keep it in check. (That was supposed to be a gentle pun about checking baggage – I’m easily amused).
Here they are – my Top 10 Tips To Avoid Travel Weight Gain:
1. Plan Ahead
Planning ahead will keep you in control and take the guessing out of meal decisions while you’re away. Start by checking out the eateries in the airport from which you’re flying in case you expect to eat before you fly. Call your hotel and make sure you have a refrigerator in your room so you can pick up breakfast supplies and healthy snacks once you reach your destination. If you’re flying long haul, order a special meal such as Hindu vegetarian (Yes, really. I do this every time). You’ll have a more nutritious meal with more vegetables, less fat and sugar.
2. Eat Veggies at Every Meal
Crowd out your plate with extra orders of veggies and eat them before you touch whatever else is on your plate. Start your meal with a salad too. That way, you’ll curb your appetite with the low-calorie, nutritious foods and be less likely to overeat on starches and animal proteins. Dress your salad with olive oil and lemon juice or a little vinegar.
3. Look For Ways to Exercise
Traveling is not the time to wimp out on your regular exercise routine. Although if you are committed to exercising daily, chances are you will continue your routine at the hotel or at a nearby gym. That said, if extra morsels are making their way onto your plate, you’ll have to move more to counter the effects. So, regular exerciser or not, take the stairs, walk a few more blocks or go for a swim. Or, let your hair down and boogie a bit more than usual. It doesn’t matter what you do, just keep moving.
4. Avoid Zoning Out With Menus
Do your eyes glaze over when you look at a menu? Does your brain turn to spaghetti and you forget everything you know about healthy eating as soon as steak au poivre jumps off the page at you? Does the fact that you’re traveling mean that all of the yummy concoctions listed in front of you are just fine to order? Time to get a grip. If you wouldn’t eat a double chocolate cheesecake at home, what makes you think it has fewer calories while you’re on vacation? The same healthy eating rules apply as at home. Look for simple dishes, maybe two appetizers instead of an entrée and appetizer, and always a green salad.
5. Take Food With You
This is probably the single smartest thing you can do. Having healthy food with you at all times eradicates excuses and keeps you in charge of your health. I travel with almonds, seaweed snacks, lentil chips, hummus and guacamole. If you’re flying, hummus etc are considered creams/lotions and should be in 3-ounce or less containers. That said, I’ve taken bigger tubs through in hand luggage and not had any problems. It depends on the TSA of the day!
If you’re driving, take a cooler. Use freezable foods or drinks as ice blocks. For example, use frozen high-protein muffins and you’ll have the next day’s breakfast ready in advance. I’ve been known to check a cooler inside a bag pre-flight for the same reason. Those of you who know me well, know that I always check luggage. One of my bags is usually full of healthy food. I have a bag of oatmeal that’s been all over the place with me.
Other good foods to pack are dates, dried mango, crackers (I recommend Nut-Thins by Blue Diamond), cherries, carrot and celery sticks, smoked salmon, homemade popcorn, and bean salad.
6. Share A Plate
If you want to let go and have a to-die-for dish or dessert that’s packed with calories, share it. Don’t deprive yourself – you’ll end up feeling resentful and put yourself at risk for bingeing as a result. Have a few bites, relish it and appreciate it. You’re worth it but respect your self-worth by not polishing off all of it.
7. Drink Wisely
If you’re going to indulge, whether traveling for business or pleasure, beware the perils of overindulgence. I’m not talking about obvious hangovers, but the lack of energy, blotchy skin and weight gain. If you’re trying to lose weight, there’s little room for the empty calories in alcohol, I’m afraid. If that’s not an issue, avoid drinks that have soda as a mixer. The diet stuff is poisonous and the regular is full of sugar. Spirits mixed with soda water are okay. A glass or two of wine enjoyed with dinner are fine.
If you’re on vacation, the pina coladas and daiquiris that seem so appealing when you’re sitting out in the heat of the day might be regretted later for more than their high calorie content. My recommendations are to avoid drinking in the mid-day sun (even though I’m English and married to a mad dog) and – my number one rule – always always have food when you drink to avoid the alcohol entering the blood stream too quickly. You’ll also be less inclined to end up in embarrassing situations.
8. Start the Day Right
Rushing at the start of the day and avoiding breakfast sets you up to fail. That said, I’m not a fan of breakfast for breakfast’s sake because your typical cereal, juice and muffin are full of sugar. After your initial high, you’ll be asleep at the wheel or, on a plane, dozing with your head on the shoulder of the stranger next to you. (I’ve only done that once – it wasn’t pretty).
A blend of fruit, and oatmeal or eggs with sautéed veggies, especially spinach, get my vote. If you have access to a green smoothie, great! If you’re driving, throw the Vitamix, Magic Bullet or NutriBullet in the back of the car and go for it.
If you skip breakfast, you will end up snacking heavily, stuffing yourself at lunch, and you won’t have the energy to function properly. So there!
9. Keep It Simple
Lobster Thermidor might sound delightful but it’s full of hidden fat and sodium. By contrast, grilled lobster with salad will not contribute to junk in your trunk. A piece of grilled fish, chicken or meat with a medley of vegetables is far better for you than a dish comprised of a bunch of ingredients as long as your arm. A simply composed plate will have fewer calories and be easier to digest. The more complicated the recipe, the more room there is for hidden nasties and extra calories.
10. Keep Your Regular Sleep Patterns
A good night’s sleep goes a long way in so many respects, not least in relation to fat burning. If you don’t get enough sleep, you could find yourself reaching for fatty, sugary foods to help you through your energy slumps the next day. Not getting enough sleep also means that your metabolism won’t function properly and weight loss will be impaired. So, avoid caffeine in the afternoon and evening; skip heavy, fatty foods at dinner; and pack your eye patch and ear plugs to drown out strange noises. Bonne nuit!
Here’s the scenario: you leave the house at 6 AM to get an early flight. Once at your destination, you go right into meetings. After work, you stop off at your hotel to dump your luggage, then you go out for dinner with clients or colleagues. After dinner, you return to the hotel and crash. The next day you do it all over again.
Wait! Something’s missing. You didn’t take time to work out. And let’s face it, you probably stayed in a hotel that had a work out room; you packed your sneakers so you could go for a run; you have Pilates and yoga workouts on your iPod; and you requested a room on the tenth floor so you could take the stairs at least once a day.
My point is that we all know that there are opportunities to work out while we’re traveling. In most cases we come prepared, but circumstances have a habit of getting in the way. What can we do when we struggle to gain control of our routine and prevent the inevitable spread of the waist and derriere that accompany sedentary days and frequent restaurant dining?
On the practical side, you can make up for it when you have the time. If you’re having a week where you can’t workout every day, don’t throw in the towel. An “all or nothing” attitude can ruin your chances of staying trim on the road. At some point in your week a 30 minute slot WILL open up and you can fit in a workout. Maybe you’ll only work out a couple of times that week, but it’s okay. Twice is better than not at all.
You can also break down your workout into smaller increments. Let’s say you have ten minutes to spare or, better yet, you factor in ten minutes to your morning routine, you can do a lot in ten minutes! Push-ups are the first exercise to come to mind because you use your own body weight, recruit a host of muscle groups, and they’re good for bone density. You’ll get your heart rate up too and start your day feeling like you’ve done SOMETHING.
In ten minutes, you can do three variations of push-ups: elbows to ribs, elbows wide, reverse push-ups (hands by your hips, fingers forward, lift the hips, bend and straighten the elbows ten times). Start with sets of ten and work up to 30. Actually, that’ll take less than five minutes so you can throw in some ab work too.
By chunking down your workout, you might find that you can do another ten minutes later in the day. A little something here and there will make a huge difference, and you’ll keep your morale up too.
Would it be helpful for you if I post some ten-minute workouts that you can do in your hotel room? Please let me know.
