Summer Travel

Last week I wrote about and first up I like to begin with a check-in. Have you signed up at Weight of the Nation- Take Action to be part of the solution to America's obesity problem?

What activities or movement did you participate in recently? What is your plan for this week? How will your plan to move more create more energy, less stress, and help you "feel better"?

Summer is Here?

Summer is almost upon us with area schools finishing up this week. This is when many people "fall off the wagon" because "the kids are home," "we're on vacation," "I'm not on my normal schedule," and a host of other reasons. Not to mention that they've already been in shorts and bathing suits at least once and so the first exposure of the year is no longer a threat or a motivator!

How do you "stay on track" with weight loss, healthy living, weight management, and similar goals during the fun summer months? Have fun, enjoy life, enjoy activities, and remain mindful. The following tips are designed with vacation travel in mind, however many are valid for work travel too.

Planning before you depart:

• Know your destination location and points in between.
• TAKE FOOD WITH YOU!
• Plan your meals around color and food groups; i.e. protein + starch + vegetable + dairy, or …
• Splurge for a MAXIMAL one meal per day.
• CHOOSE WISELY- IT’S YOUR CHOICE.
• Order first.
• Pick restaurants that have choices to aid your plan.
• TAKE FOOD WITH YOU!
• Plan for the worst-case scenario and be pleasantly surprised.
• Pick up nutrition information from family sit down and fast food restaurants to know your choices.

Traveling by airplane:

• Drink LOTS of water.
• TAKE FOOD WITH YOU!
• Order special meals for the occasional meal on the plane.
• If you are familiar with the airport then YOU KNOW where the food is located-CHOOSE WISELY.
• Apples, bananas, dried fruit, SMALL snack size pretzels, crackers (whole grain) and cheese or peanut butter (homemade), sandwiches, water, yogurt- all travel well. Freeze the water and it will serve as an ice pack.

When in the airport, it’s your choice what to order, the following may help:

• One slice of cheese or veggie pizza with a side salad, if available. 
• A burger kids meal.
• A small sub sandwich on whole grain with extra veggie’s and no mayonnaise or oil.
• If a sit down restaurant is available and you have time, take advantage of the choices.
• Avoid or limit caffeine.
• Save a piece of fruit from breakfast, lunch, snack, or other opportunity to snack while you wait.
• Plan for delays.

Traveling by car:

• TAKE FOOD WITH YOU!
• Choose sit down restaurants such as , , , … you will have more choices.
• Splurge for one meal only.
• Choose a burger kids meal, grilled chicken or fish, baked potato, chili, salad, wraps, (go easy on the dressings), small sub sandwich without mayonnaise and oil and colorful sides.
• Drink plenty of water.
• Pack a cooler with water, fruit, fruit juice, sandwiches, homemade cheese and crackers, homemade peanut butter crackers, snack size bag of pretzels, single serve cereal boxes and similar choices to have food available.

When you reach your destination:

• Plan your meals and choices if you are familiar with the restaurants.
• Have choices for different “theme” restaurants; seafood, Italian, Mexican, Chinese, Thai, steak house, etc. Then you’re prepared even when you aren’t familiar with the specific restaurant.
• If the restaurant is closed, but the bar is open, choose the bar instead of room service.
• Choose items that are steamed, roasted, poached, broiled in lemon or wine, in its own juices, garden fresh grilled, etc.
• WATCH OUT FOR buttery, buttered, butter sauce, creamed, gravy, hollandaise, au gratin, parmesan, cheese sauce, country cooking, casserole, prime, basted, …
• Eat at buffets for the choice NOT the volume.
• Choose for you, not for your companions.
• CHOOSE WISELY.
• Order appetizers and sides.
• Save some fruit from breakfast for the trip home.

Vacations are trips away from everyday routine – health doesn't go on vacation!