Tackling the dieting-while-traveling dilemma
BY MOLLY PETRILLA
THERE are few things better than packing up and taking a week away from it all. And, if you’re anything like most people, traveling means truly getting away from it all — including your exercise routine and healthy diet.
Traveling is “definitely one of the issues people face” when they’re trying to lose weight or stay in shape, according to Judith Axelrod, a professional nutritionist and owner of the Princeton-based Nutrition Makeover, LLC.
With tempting restaurants, hard-to-find exercise equipment and an assumed “Get Out of Dieting (and Exercising) Free Card” tucked in your wallet, diet and travel seem like an unrealistic pair.
Michelle Gursky, a nutrition therapist and registered dietitian, is all too familiar with the dieting-while-traveling dilemma. She says many clients who visit her Skillman-based practice “find the holiday seasons or other vacation times to be stressful in terms of traveling, (so) it’s common to have concerns about what to eat and how much to eat while away.”
However, Ms. Axelrod and Ms. Gursky say this challenge is not insurmountable. Here, they offer excellent advice on how to stay fit and eat right while traveling.
Before you go
Avoiding the vacation pudge begins well before you leave the house, so careful planning is essential to keeping yourself on track while away.
Ms. Axelrod recommends using the Internet to scope out restaurant menus; you can also call the restaurants to get additional information.
In terms of exercise, she says, “People don’t have to think, ‘I can’t do my full workout so I can’t do anything.’ Every little bit helps.”
To that end, she recommends packing portable fitness equipment, such as fitness bands, yoga videos and inflatable weights. If you don’t normally use these items, be sure to test them out before taking them on the road.
There’s also a chance that you can do your usual exercise routine. Make sure to contact your hotel or motel in advance to find out what type of equipment they may have on-site.
Once you know what type of exercise facilities will — and won’t — be available, Ms. Axelrod suggests writing down a short, simple exercise routine for yourself and packing the proper clothing and equipment.
Planning and packing also comes in handy for food items.
According to Ms. Gursky, it’s best to bring foods you can eat quickly to satisfy hunger and cravings; however, they should also offer balance and nutrition. More specifically, she recommends snack combinations such as an apple and peanut butter, a yogurt and a granola bar, cheese and crackers or cottage cheese and fruit.
Ms. Axelrod suggests stocking up on healthy, non-perishable snacks, such as energy bars, energy drinks, dried fruit, nuts, whole grain crackers and rice cakes.
Once your bags are packed — presumably with exercise attire and healthy snacks — you’re ready to go. While in transit to whatever fabulous destination you’ve chosen, don’t be shy about dipping into the healthy snacks you prepared in advance. These snacks will help fill you up so you can avoid the calorie-fests that often accompany airport food, airplane food and fast food, Ms. Axelrod says.
If you’re traveling by plane, the airport also provides an excellent exercise opportunity. Once you’ve checked your bags and made your way through security, skip the moving sidewalks and opt to walk between terminals. If you find yourself with extra time, burn calories by walking around the airport at a brisk pace.
Whether you’re flying, driving or riding a train, Ms. Axelrod recommends “squirming around in your seat” and performing gluteal flexes and other seat-friendly exercises and stretches. If you’re in a train or plane, move around the cabin or car as frequently as possible to keep your body limber and relaxed.
Once you’re there
After arriving, many travelers become concerned with “how to adapt their meal plan and eat in a new environment with different foods available, and how to incorporate exercise into an otherwise relaxing vacation,” Ms. Gursky explains.
In terms of sticking to a healthy diet while away, Ms. Axelrod says the biggest trap travelers fall into is waiting until lunch to eat. “Never skip breakfast,” she warns. “It’s very important, but a lot of people don’t get that.”
Of course, that doesn’t mean loading up on bacon and sausage at the breakfast buffet. Stick to nutritious, filling options, such as oatmeal, whole-wheat toast, egg-white veggie omelets, fresh fruit and low-fat yogurt.
Ms. Gursky says it’s also crucial to eat before you feel famished. “Try to eat every four to five hours to prevent yourself from eating too much or too little at a time,” she suggests. “Listen to your physical signs of hunger and fullness to tell you when to start eating and when to stop. Also, keep yourself hydrated and listen to your body when you are thirsty.”
Since, after all, you are on vacation, Ms. Axelrod suggests allowing yourself one splurge item per day, whether it’s a dessert, a fast-food item or a junk-food snack. She recommends allowing yourself a dessert dish at lunch and dinner, but splitting both with someone else, so that you’re actually consuming only one dessert per day.
“People don’t want to go on vacation and skimp,” she adds. “Letting yourself splurge once a day lets you enjoy some of those vacation pleasures, but not in an unhealthy way.”
Ms. Gursky agrees. “It’s OK to allow yourself to indulge in foods that you may not have on a regular basis, but if you are physically full and satisfied by your meal, it’s not necessary to go past the signals of fullness, and therefore overindulge.”
In addition to eating properly, both Ms. Gursky and Ms. Axelrod recommend sightseeing by foot whenever possible and sticking to whatever workout routine you planned in advance. The hotel pool or fitness center are also excellent places to burn calories.
And be sure to leave plenty of time for kicking back. According to Ms. Axelrod, the body can often misinterpret tiredness for hunger, leading people to overeat when they’re actually just sleepy. And if that’s not reason enough for getting some shuteye, sufficient rest and relaxation limits stress-induced eating, while adequate sleep promotes weight loss.
“Take time to enjoy your trip,” Ms. Axelrod says. “Savor the food, the atmosphere, the company. Even exercising.”