Vacations and Staying with the Program

Many people take their vacations in the summer. That’s why I like to wait until October, but, no one asked or really cares.

In a survey of Lifestyle Balance program graduates 181 respondents:
· 30% said vacation was a barrier to maintaining their healthy habits
· 38% said travel was a barrier to maintaining their healthy habits

We take vacations to rest, relax and have fun. I think we are conditioned to believe that good food and lots of it is part of the fun. My parents always judged their vacations on the quantity of food available to them. Travel opens a whole new world to us. There is a change in routine while you are on vacation. Perhaps your vacation is a big ROAD TRIP. Road trips are not conducive to getting out and walking much, especially if you have deadlines, like the family reunion or cousin Sally’s wedding.

Over Memorial Day weekend, a friend and I drove to Spokane, 5 hours from Helena. My heart was set on eating Indian food and any other food not available in Helena, so pretty much everything. I ate well. The only fruit I had on Saturday was canned tropical fruit cocktail. I managed to have a salad with dinner. By Sunday morning I was craving fresh fruits and veggies. I found a yogurt parfait that had 2 strawberries sliced in half. I did try to make up for the lack of fresh produce once I got home. The only walking we did was going from store to store with a short walk after dinner along the river. Why am I telling you this? It really gave me pause to think about this blog that I started writing prior to this road trip. It can be difficult to stick with your newly developed habits without some planning and forethought.

Road Trips - MAINTAIN, DON’T GAIN

Favorite road trip foods are generally not the healthiest choices. Here are some ideas for you.
· If you have a favorite road trip food, don’t bring an entire package. Small size zip lock baggies are great for making up your own 100 calorie snack packs, allowing you to monitor what you consume.
· Tip the scales with healthy options. I fill up a container with vegetable sticks and another with sliced fruit.
· Pretzels, unsalted nuts, dried fruit, cheese sticks are good travel snacks. Pack a cooler with non-fat yogurt in the smaller 6 oz size, don’t forget spoons.
· Instead of sugary sodas, try club soda or seltzer and if it is a family trip, well, you’re family, have a burping contest, why not. The kids will remember it forever!
· Gas and bathroom breaks: Take 10 or 15 minutes to stretch and move take a brisk walk or jump in place. Do shoulder rolls, swing your arms to stretch. Do jumping jacks.

Beware Boredom
While road trips are fun, at some point, boredom will set in. Many people eat when bored. To avoid sitting and eating only because you are bored, plan on bringing things to do in the car, for yourself and the family.
· Puzzles-Sudoku, hidden word books, crosswords
· Board games designed for the car-checkers, cards
· Books on tape
· Nintendo
· Music-I have to admit, this is my favorite and I love to sing along, especially old folk songs that I was raised on, it’s corny but it is fun and my husband always threatens to throw me out of the car if I continue singing, I try to lip sync but it is not the same.
For more ideas:
· http://www.edmunds.com/reviews/list/top10/121613/article.html
· http://www.momsminivan.com/

Staying hydrated while on road trips-as we all know, causes biological dilemmas-use your best judgment. Some drivers have a rule about not stopping until the car needs gas or your destination is reached. My husband, bless him, stops as needed. The other issue is services available and I will leave that to your best imagination and what you are most comfortable with. I do know people who choose to not consume as much water while traveling, this is a personal decision. Do be aware about being out in the heat and becoming dehydrated.

Camping? Renting a condo? Staying at a hotel or resort? Visiting relatives?

· Camping trips, condo, cabin - All give you control over your food choices and physical activity.
· Going with a group? They usually have a meal planning meeting, be there, be vocal.
· If necessary, be prepared to be responsible for your own foods and cook for yourself, it will be worth it.
· MODERATION. You can enjoy yourself, don’t overindulge.
· Take advantage of farmer’s markets for fresh produce when you get to your destination.
· Decide what meals you will eat out and what you will have at your rental, then you can make your list and stock the fridge with foods to keep you on track.

Resorts that offer all inclusive meals generally serve a variety of options from simple and healthful to death by calories. Be reasonable. Resorts usually have fine exercise facilities, take advantage of them.

Dining out
· Ask for what you want. Be firm and friendly.
· Ask for lower-fat foods.
· Can foods be cooked in a different way?
· Don't be afraid to ask for foods that aren't on the menu
· Share a dish. Some restaurants have a policy that they charge extra to share, that’s OK, isn’t your waistline worth it?
· Order an appetizer and a salad and skip the entrée.
· Stick with the portion sizes you have become used to eating.
· You’re on vacation, take time to savor your meal. It takes your brain 20 minutes to get the message you are full. Eat slowly, enjoy the different surroundings, enjoy the company.
· Is there a dessert you really want to try? Eat half your meal and share dessert. Brian Wansink, PhD, says that we enjoy the first 4 bites, after that, it loses its punch.

Visiting with relatives can be difficult. You can end up doing some major stress or emotional eating, be on alert. My family gives me an upset stomach. I am probably one of the only people on the planet who goes to New York City and loses weight.

· Watch for the triggers and buttons that get pushed.
· Refer to May 10 Blog on Emotional Eating http://www.mtdpp.blogspot.com/
· Take a deep breath and go for a walk.

Friends, some of us face adversity when taking a family “vacation”. I NEVER use family and vacation in the same sentence when referring to myself.

Sit down with whoever you will be traveling with and have an open discussion about your needs re: meals and physical activity. This allows for time to negotiate and come up with plans that are amenable to all parties.

YOU HAVE THE RIGHT TO:
· BE HEARD
and
· TAKE CARE OF YOURSELF

The internet is wonderful for finding:
· Trails to walk and explore
· Places to swim
· Hotels with workout facilities
· Restaurants with healthy menu options

Use your classmates for support. Band together and come up with strategies to maintain, don’t gain and go have fun.

Don’t forget to get a head count when leaving the rest stop, make sure you are all present and accounted for. Keep your head covered when out in the sun and wear sunscreen. Safe travels.

TRAVEL with PETS
A Public Service Announcement

If you are traveling with your family pet be advised: On hot or even warm sunny days the inside of your car heats up very quickly. Dark colored cars more so. When it is 85 degrees outside, the inside of your car can heat up to 102 degrees in 10 minutes and to 120 degrees in 30 minutes. If it is hotter than 85 degrees outside, it will be hotter inside the car. While a dog’s normal body temperature is 101 to 102.5 degrees it can only withstand a higher body temperature for a very short time. Your pet can die if left inside a hot vehicle for a long period of time. Please take this information into consideration when traveling by car.

If your dog is overcome by heat exhaustion, immediately soak him or her down with water and take to a veterinarian as soon as possible.

For more information on your pet and summer safety:
http://www.hsus.org/pets/pet_care/summer_care_tips_for_you_and_your_pets/