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Ensuring a Vitalizing Vacation
Follow these tips for eating well, staying active and generally feeling good while traveling.
By Katie McElveen
Planning a vacation? Whether you’re heading across the state or across an ocean, one thing you don’t want to forget to pack is a plan for eating well, exercising and maintaining your self-care routine. “Traveling is one of the best ways to add variety to your diet, and that’s a good thing because you’ll discover new fruits, vegetables and new ways of enjoying other healthful foods, such as whole grains and seafood,” says Carolyn O’Neil, MS, registered dietician nutritionist and podcast host of “The Happy Health Kitchen.”
Here are a few simple strategies for staying healthy while you’re on the road.
Pack a few nonperishable snacks
It’s hard to resist the call of junk food when you’re starving. To keep cravings at bay, have individual packages of nuts, pretzels, crackers or dried fruit in your car or backpack. Try to avoid protein bars because they could melt.
Don’t forget your water bottle
Being thirsty isn’t just uncomfortable: It means you could already be dehydrated. Stay on top of hydration with an insulated bottle that keeps your water cool and prevents it from sweating in your bag. Pro tip: If you can’t stand plain water, bring a packet or two of sugar-free electrolyte mix and add it when you need it. O’Neil adds that juicy fruits and vegetables, such as watermelon, cucumbers and peaches, all can help supplement hydration, too.
Work movement into your road trip
A road trip can wreak havoc with your exercise plan. On driving days, get your steps in by parking as far away as possible from landmarks, restaurants and other stops. Rather than standing around while the car fills with gas, clean the windshield, empty trash or do a few standing leg lifts, knee bends and stretching exercises.
Make a market stop
A farmers market is a great way to take in a bit of local culture while also loading up on fresh produce and homemade food items. Consider eating breakfast as you stroll, or get a few items to go and dine alfresco at a nearby park.
Enjoy a picnic—at 35,000 feet
Airplane food has improved tremendously over the years, but still can be high in sodium and fat and low in fresh fruits and veggies. Bringing your own food couldn’t be easier—just wrap it well, bag it and send it through the security scanner. Pro Tip: you’re limited to small amounts of liquid, so be sure your water bottle is empty before you get to security and that any sauce or salad dressing is in a container of 3 ounces or less.
Prepare for your stress points
There’s no denying it—even the best vacations can come with a bit of stress. To minimize the impact, be sure to carve out time each day to recharge and, if you need it, spend some time alone walking, exercising, reading or meditating.
Take a walking tour
Burn calories, stretch your legs and learn about your locale with a guided tour. Lots of cities offer free, downloadable walking tours of outdoor art, historical sites and other notable locations. Visit AAA.com/TripCanvas to start planning.
Keep up your exercise routine, or try something new
AAA’s partnership with Active&Fit Direct gives members access to a variety of gyms all over the United States, including Crunch Fitness, Gold’s Gym, Club Pilates, Pure Barre, Anytime Fitness and others. Rather work out in private? One-on-one coaching and Get Fit at Home’s library of 13,000 on-demand exercise videos are also available.
AAA Members get an Active&Fit Direct membership for $28 a month! Join Active&Fit Direct with no annual fees. You can also switch gyms at any time to find your perfect fit. Don’t miss your gym workout while on vacation. Use your Active&Fit Direct membership. Get offer now!
Plan your splurges
Part of the joy of traveling can be taking a pause from your everyday routine. Give yourself permission to splurge on dessert, take a morning off from walking or try a new food or activity, even if you’re not sure you’ll like it. To help ensure you stay on track, “plan for your splurge meals at a fabulous restaurant,” suggests O’Neil. “And then perhaps the next day is a wonderful walking day with lighter cuisine.”
Plan things you’ll enjoy
Historic sites, museums, cultural centers and other must-see sites offer a chance to explore and learn about a new destination. Be sure to include time for shopping, dining at a restaurant or cafe offering local cuisine, or relaxing with a spa visit to enhance your trip. When it comes to unplugging and renewing, the only rule is to do what works for you.
Make breakfast a priority
Doughnuts and coffee can start your day on a sugar roller coaster. If your hotel offers breakfast, opt for hard-boiled eggs, whole-grain toast, oatmeal, fruit, smoked salmon, chia pudding and plain yogurt with a bit of honey. Rather DIY? Toss instant oatmeal and a travel kettle into your suitcase so you can mix up breakfast (and instant coffee) with very little fuss.
Look for opportunities to move
Choosing the stairs instead of the elevator, strolling to dinner and, in the airport, walking between gates instead of hopping aboard the train or moving sidewalk can help balance out eating habits while traveling. As a bonus, you’ll keep muscles supple, get some cardio and boost circulation.
Eat locally
Food at chain restaurants can be filled with hidden calories, fat and sodium. For healthier options, seek out local restaurants that use fresh ingredients and make their own sauces, dressings and desserts.
Check out our AAA Health & Wellness Savings Guide! Learn the many ways AAA Members can save on gym memberships, vitamins and overall wellness. Click here to read!
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