5 Tips to Vacation Proof Your Weight Loss Efforts
Picture this: You're driving on a dark highway somewhere between the St. Joe and the Mackinac Bridge; watching sign after sign for fast-food go by. Or you are stuck in the airport with yet another flight delay. You're starving and tired, and that's a dangerous time to try and resist fast food.... With a little careful planning, however, you can eat smart on the road work in exercise and not succumb to temptation and gain weight.
Vacation Tip No. 1: Plan Ahead to Fit in Fitness
• Vacations should be an opportunity to re-energize, refresh, and relax -- not an excuse to take a break from good health habits
• Enjoy your different surroundings! Hike the woods, ride bikes with your family, explore local towns, go swimming, have fun experiencing the world around you!
• Keep in mind that physical activity is the ticket to enjoying extra calories without weight gain. Without work schedules making demands on your time, it will be easy to fit in fun fitness activities every day.
• Plan for outdoor activities and plan to explore local attractions on foot. Check out interesting outdoor activities, parks, and biking trails, see if hotel has a workout facility Consider tossing in a pedometer to track miles on your vacation.
Visual: Pedometer, sneakers, bathing suit, photos/flyers for outdoor locations, bicycle helmet
Vacation Tip No. 2: Pack your Own Snacks
Whether you are driving or flying. You'll still need some snacks and beverages to keep you hydrated and to stave off excessive hunger and bingeing.
• Think fresh fruit, carrots, low fat crackers, cheese sticks. These will help you avoid the temptation of a fattening nibble and can easily slip in your carry on bag or purse. . Pre-slice them for convenience. An added bonus is that you'll be less likely to suffer from puffy travel feet because you're avoiding those high-sodium convenience store snacks!
• Best bets: sliced apples (drizzle them with lemon juice to prevent browning), seedless grapes, pre-washed baby carrots or celery sticks. My personal favorite: sugar snap peas!
• Or make Your own....check out this delicious filling granola recipe
Visuals: Apples, grapes, celery and carrot sticks in plastic bags, chesses sticks, sugar snap peas. Water Bottle, Share recipe Here...... Granola (see recipe below)
Vacation Tip No. 3: When choices are fast and limited, choose smart:
Here are some of the best choices for fast food: Keep portion sizes, unhealthy fats and sugar levels in check.
Burgers: Stick with a plain, small burger. Skip the fries and get a small side salad with light dressing. Or ... skip the burger altogether and have one of the great salads that so many fast food restaurants offer now! Go for grilled instead of crispy chicken, and keep the dressing on the side so that you don't use more than you'd planned.
Chicken and fish sandwiches: Avoid fish sandwiches; they sound leaner, but in the hands of fast-food restaurants, they get drenched in unhealthy fat and breading. Grilled chicken sandwiches ones are usually a good bet, but you might want to skip the mayo, dressing and cheese. Grilled chicken sandwich with lettuce and tomato is a delicious and healthy choice!
Tacos and burritos; the smaller and simpler, the better; avoid the big ones ("Supremes"), and request no sour cream. Chicken or bean varieties are usually leaner than beef. Many places offer these items "fresco style," which includes pico de gallo and salsa, but not fatty cheese and sour cream.
Visuals: No Labels but regular hamburger, salad, grilled chicken sandwich, low fat chicken taco
Vacation Tip No.4: Camp out healthfully!
There are so many great ways to cook healthy and fun foods over a campfire or on a grill! Choose lean cuts of meat such as pork tenderloin and 96% ff ground beef or even shrimp for meals, then fill up on all the great healthy fruits and veggies that are available this time of year! Use a lowfat bun or make open-faced burgers to reduce calories, keep lots of water bottles and mix-in packets around to stay hydrated, and try a lighter version of the traditional s'more.
(lowfat graham cracker w/ a few dark chocolate chips and a toasted marshmallow)
Visuals: prepared lighter s'more, mix-in packet, plate with cut of port tenderloin and ground beef on it, and platter with watermelon slices, yellow squash, asparagus, cherries, yam, eggplant, blueberries
Vacation Tip No. 5: Indulge in Moderation
Deprivation is no fun when you're on vacation. Instead, think moderation when it comes to controlling calories from treats and alcohol. So have one scoop of ice cream instead of the sundae, or split that decadent dessert with a dining companion.
When you drink alcohol, the calories add up fast, especially if you are downing those fancy drinks that come with an umbrella. So make a plan for when you'll drink alcoholic beverages and how much you will consume.
Alternate alcoholic drinks with nonalcoholic, non-calorie beverages, so you'll stay well-hydrated and reduce your total calorie intake. And when ordering alcoholic drinks, opt for lower-calorie choices such as light beer, wine spritzers, wine, champagne, or spirits mixed with water or diet mixes.
Visuals: Light Beer, wine spritzer, small portion of dessert
For more tips visit www.weightwatchers.com
****SNACKING RECIPE www.weightwatchers.com/food/rcp/RecipePage.aspx?recipeId=51394
PointsPlus Value 4
Prep time: 10 min
Cook time: 30 min
Each 1/2-cup serving of this healthy, homemade granola is drastically lower in fat than most store-bought varieties.
3 cup(s) uncooked quick oats
2 cup(s) ready-to-eat puffed rice cereal
6 Tbsp honey
1 tsp canola oil
1/4 cup(s) apple juice
1/2 tsp ground cinnamon
1/2 tsp ground ginger
1/2 tsp vanilla extract
1/4 cup(s) slivered almonds
1/4 cup(s) dried cranberries
1/4 cup(s) raisins
• Preheat oven to 350°F. Mix uncooked oats and puffed rice cereal together and spread on a non-stick baking sheet with sides; bake for 10 minutes, stirring once.
• Meanwhile, mix honey, oil, apple juice, spices and vanilla together in a cup. When oats and puffed rice are done, spoon into a large bowl; set pan aside. Add almonds to cereal mixture and stir to combine. Pour honey-spice mixture over cereal mixture and mix thoroughly to distribute and coat completely; spread mixture back over pan.
• Return pan to oven and bake for 15 to 20 minutes more, stirring every few minutes. Remove from oven and spoon back into bowl. (Note: Be careful that granola doesn't burn - especially cereal along sides of pan.)
• Stir raisins and cranberries into mixture; let cool. Store in an airtight container. Yields about a half cup per serving
Courtesy: Weight Watchers