Summer Health & Wellness Tips


June, 2023

Summer is a time where routine is different; kids are out of school and more people travel.
Vacations can be super fun and it’s healthy to “get away” and be in different places! However, travel can be rough to stay consistent with healthy habits and routine!
I hear this all the time: “I want to relax, enjoy and not deprive myself, but also don’t want to not throw away all my healthy habits and hard work I’ve been putting in!”
The million dollar question everyone has: “How do I find that “balance”, and then what do I do, to get back on track, once it’s over?”

The answer is…there is no one size fits all. This balance is unique to everyone!

However, are 3 things that can help:

The right mindset, travel non-negotiables, and a plan post-travel.

Shift your Mindset and Expectations

Having an all or nothing mentality is the worst thing you can do when traveling. If you practice the non-negotiables and a post travel plan (discussed below) this will help you stay focused and less stressed before during and after the trip. Travel is a great time to exercise flexibility and creativity within your routine!

Creating Non-Negotiables

What daily habits do you want to make sure you include when you travel? This will help you feel and function at your best. Some can include water intake, meditation or breathwork, exercise, supplements, hitting my step goal each day, & choosing veggies & protein at each meal.

A post travel plan 

Once the travel is over, instead of doing extremes, I recommend focusing on the basics: hydration, movement, sleep, high quality nutrient dense foods and no guilt!

Healthy Eating Tips

Social eating (this includes traveling but also dining out at restaurants, parties, events) is part of life, so I believe and teach my patients how we can “weave it in” to part of a healthy lifestyle, while still honoring your health goals.

Find what’s appropriate to you: Are you eating out 1x day, week, month? How often is a reasonable amount given your goals? Consider that the more you prepare your own food, the more control & success you will have.

The Secret to Social Eating: Mindfulness. Practice tuning into your hunger to fullness cues and being aware of peer pressure and “obligation eating. The more mindful you are, the more likely you will make health-focused decisions. Eat when you’re truly hungry!

Be focused on portions: Split items, start with small amounts, or save for leftovers. Indulging doesn’t have to mean gorging.

Modify! Ask about ingredients and substitutions, esp. when you have food sensitivities or health conditions.

Plan out your plate: Prioritize a lean protein and colorful veggies, like you normally would at home. Sticking with your “go tos” are sure to keep your body, energy and digestion happy

Do Research: Look up restaurants and menus nearby so you know find healthy options.

Pack a cooler and/or bring non-perishable snacks, like protein powder, protein bars, nuts and seeds, fruit, jerky, homemade muffins or energy bites, etc.

You can also request a fridge and/or microwave in your hotel room.

Pack all of your supplements, and don’t forget your travel water bottle!


What about Alcohol?

If you choose to have some adult beverages, know that they DO have calories and affect your results! (7 cal per gram, carbs & protein 4 cals 

Keep in mind alcohol can not only have hundreds of calories, but it’s also processed as a toxin to the body, so be mindful of what and how much you have.

Best Choices: Wine, light beer, liquor with soda or water & citrus or fruit

Worst Choices: Flavored mixers like soda, juices, pre made cocktail mixers, fruity or blended drinks like pina coladas, daquiris, magaritas etc.

Exercise & Movement Tips:

Get creative: Where can you explore in your location that also gets you active? Are there any new activities, like kayaking, biking, hiking, riding etc. that you can try?

Research local gyms in the area or find a hotel that has a fitness center.

Bring light resistance bands and utilize bodyweight exercises wherever you are.

Aim for a daily step goal!

Make to sure to get up as often as you can during plane or car rides. Do some light stretching to keep blood flow and circulation.

Other Lifestyle Tips:

Try to go to sleep and wake up around the same times every day.

Make sure to have down time; go for a walk, journal, pray etc. 

Practice simple stress management techniques, like deep breathing, to manage anxiety and emotions.

Communicate with who you’re traveling with about your health goals/non-negotiables, so they can be aware and hopefully support you.

Keep a positive mindset: Traveling is not permanent and you will be able to go back to your normal routine. So for the time being, do your best and enjoy the trip!

Some Tips Post-Travel:

    • Increase water intake
    • Grocery shop order/restock with healthy options 
    • Set aside time for food prep for the week
    • Eliminating inflammatory foods like vegetable oils, gluten, dairy, sugars and artificial ingredients that come when eating out 
    • Hitting your daily movement and step goal
    • Scheduling in workouts

Key Takeaway: Don’t use or rely on quick fixes/extremes. Being mindful & prepared are the secrets to a balanced and healthy trip!

Interested in how I can help you improve your health from the inside out? Contact us and let’s have a discovery call together!