Maintaining A Healthy Diet On Vacation

Italy is a beautiful country, and you want to take in all the sites and visit the museums, but you have to admit, when it comes to the attractions, food is probably at the top of your list. You’ve heard about the midday Italian soprano; the heaping mounds of spaghetti, the Sicilian pizzas, the succulent meals and tangy cheeses, the rich sauces mopped up with huge hunks of garlic bread, the decadent tiramisu cakes, the thick espresso; you’re already imagining the pictures you’re going to post on Instagram. What you’re not looking forward to is getting back into your skinny jeans when you get home. Here are a few ways of enjoying your vacation without blowing your diet.

Resist the Urge
A study led by Linda H. Clemens of the Consumer Science and Education Department found that women splurge when they eat out and eat normal amounts of other meals during the day. This means they end up taking in many more calories and fat than they need. Clemens advises women to stop thinking of eating out as a special treat which gives us a license to overindulge. She explains, “Many of us grew up thinking of eating out as an event that didn’t happen too often.” However, these days, eating out is much more common. Clemens and other researchers found out that the more women ate out, the higher their total calories, fat, and sodium levels were.

Researchers speculate that there are three main factors contributing to this caloric overabundance from restaurant meals;

  • We choose higher fat and higher calorie menu selections.
  •  Restaurants serve large portions.
  •  We eat all of it.

Melanie Polk, RD, recommends exercising portion control. She says, “Some Americans are now ordering half sized portions, sharing entrees, taking home leftovers, and ordering appetizers as meals,” she says.

Order Meals Your Way
Another thing customers can do to lower their calorie and fat intake while dining out is asking restaurants to customize menu items. According to a National Restaurant Association report, this is happening at 80% of restaurants with meals averaging $25 per person or over and 70% of restaurants with meals averaging under $25 per person. Customer are interesting items prepared in ways other than those that are listed on the menu, are requesting a range of portion sizes, and many are asking to have food “doggy bagged.”

Everything in Moderation
You don’t have to deprive yourself of food, just try to keep it in moderation. Try to sample foods, rather than feast on them.

Walk
While eating is a big part of the vacation, so is walking. Get in some sightseeing, take a stroll after dinner, swim in the hotel pool, or wake up for an early morning hike to burn some of those mealtime calories.

Make Better Choices
Make healthful choices when you find something that appeals to you. Don’t deprive yourself and then resent it. Swap out small things, that you don’t mind sacrificing, such as condiments, sauces, and dressings. Choose Dijon mustard rather than mayonnaise, or marinara instead of white sauce.

How did you do on your vacation calorie count this year? Let us know how you made better choices and came home at the same weight you were when you left.

woman drinking OJ

Try Vitamins To Stave Off Surgery

Plastic surgery. It seems more and more as if “Wow, how does she/he do it?” has given way to, “Where do you get your work done? However, even with the most unlikely suspects are taking the,” If you can’t beat ’em join ’em” attitude to going under the knife,” there are still a few downsides to plastic surgery: the expense, the permanent looks of surprise, the difficulty emoting, the batches- it seems safe to say there may still be a few reasons to hesitate. However, fortunately, there are some less drastic alternatives. If you’re one of the few determined to keep it real, here are some vitamins that may help you stave off aging naturally.

Vitamin C
That morning glass of OJ may be doing more than helping your immune system. Vitamin C is also great for collagen production and protection against sun damage. You can find it primarily in bell peppers, strawberries, guava, broccoli and citrus fruits. Try to get 100mgs of vitamin C daily, and if you’re looking for the fastest way to do that, Bell peppers are your best bets. The veggies contain 280 mg of the stuff, while oranges only contain 90.

Vitamin E
Vitamin E is well known for its skin friendliness. A faithful guardian of the skin’s barrier, vitamin E protects the cell membrane, keeping harmful elements out while preventing helpful ones from leaving. It also works well with vitamin C. The two together make an excellent team for preventing UV damage. Vitamin E can be found in oatmeal, wheatgerm, nuts, seeds, and avocado.

woman with healthy food in the kitchen

Omega -3
Omega -3 is the vitamin that redefined the word “fat” This healthy fat keeps the skin hydrated and helps strengthen the cell membrane, keeping toxins out and protecting against sun damage. Omega-3 can be found in ground flax seeds, fatty fish, and walnuts. The best way to get your Omega -3 is by eating 3 to 5 ounces of fish 3 to 5 times weekly, or if fish isn’t your thing, you can get it in a fish oil supplement, but check with your doctor first, as these supplements have been known to cause the blood to thin.

Selenium
Selenium is a vitamin that maintains skin’s integrity and elasticity while protecting it from the sun. You can get selenium is seafood, wheat germ, and eggs. While you don’t really need a set amount each day, it’s a good idea to try and get some of this food into your diet.

Polyphenols
Drink a cup of green tea a day to get your polyphenols in. They have anti-aging benefits and have been shown in studies to exhibit properties which reduce the risk of sun-related cancers.

Beta Carotene
You might know beta carotene as that stuff that makes fruit orange. It does, and it’s also found in a lot of dark green produce. Beta-carotene converts to vitamin A, which is crucial for cell repair and growth. In case you’re colorblind, or otherwise incapable of recognizing orange and green fruits and veggies, here are a few for you; carrots, cantaloupe, swiss chard, pumpkins, kale, and spinach are all teeming with beta carotene. Try and get two servings a day of one of these.

What vitamins are you taking to keep your skin healthy the natural way? Let us know!

Your Diet May Help Regulate Your Mood

Normally, eating when stressed is ill advised. The term usually brings to mind the image of someone who has just had some shocking news running frantically to their freezer in search of the curative pint of ice cream. He/she gorges greedily, only to awaken the next day not only to find their troubles still very much present, but an additional five pounds added to their body weight.

However, what if you learned that eating actually can relieve stress? You just need to make sure that when you open that freezer, you reach for the frozen grapes instead of the vanilla swirl.

The Anti-Stress Benefits of Fruits and Vegetables
You may know that fruit and vegetables are packed with vitamins and nutrients, but did you know that they might also help to ease stress, anxiety, and depression. A recent study examined diet of 60,000 Australians aged 45 and up, only to reveal that those who had 3-4 servings of fruits and begins a day had 12% less psychological stress than those who had just one. Those who got five to seven servings had an even bigger reduction in stress, showing a 14% reduction as compared to the single serving percentage.

Ladies Only?
However, the researchers found that in a study based on a 10 question comparative survey focusing on anxiety and depression between the years of 2006 -2008 and 2010, males subjects did not show the same results. Says study co-author and University of Sidney PhD student, Binh Nguyen, “We found the fruit and vegetables were more protective for women than men, suggesting that women may benefit more from fruit and vegetables.” The questionnaire revealed that women who consumed 5 to 7 portions of vegetables and fruits experienced a 23% reaction in stress levels in comparison to ladies who only ate 0-1 portion. Two portions produced a reduction in stress of 16%.

Happy woman

More Work To Be Done
While you may not want to wait to start consuming more fruits and veggies, the authors of the studies do stipulate that there is more work to be done before any definite conclusions can be reached. They state that while the intake of fruits and vegetables may reduce the stress levels in middle-aged and older adults, the link between the diet and psychological distress requires further investigation.

Health Benefits of Fruits and Vegetables
But while we wait for the final verdict, keep eating those veggies and fruits. The mental health charity “Mind” says, “Vegetables and fruit contain a lot of the minerals, vitamins, and fiber we need to keep us physically and mentally healthy. Eating a variety of different-colored fruits and vegetables every day means you’ll get a good range of nutrients-several portions of the same type of food won’t be so good for you.”

As for choosing the best fruits and veggies: tomatoes, bananas and mushrooms top the list for their high potassium levels which are “essential for your whole nervous system, including your brain. they also advise keeping fruits and veggies raw for the highest number of nutrients.

What do you think? Do fruits and veggies make you feel a little less stressed? Let us know the results of your private research.

Heart-healthy foods

Foods That Boost Your Cardiovascular Health

When we use the term “hungry heart,” we are usually not speaking in the literal, scientific sense. The Hebrew bible associated all feelings with the heart, hunger and thirst included and quoted Abraham as saying we shall eat to “sustain our hearts.” However, today we tend to more often associate these signals with the mind and brain. However, is the whole body concept so far-fetched? After all, if our heart does fuel our body, and our stomach does fuel our heart, then maybe the heart can be hungry. And if the heart is hungry, what should we feed it?

The Food-Heart Connection
According to Julie Zumpano, RD, LD, and dietitian for the Preventive Cardiology and Nutrition Program at Cleveland Clinic says, “You can definitely reduce your risk of developing cardiovascular disease by eating certain foods every day. Try to eat foods that are in their natural form, as they come from the ground.” Here are some suggestions for a heart-healthy diet.

Fish
Fish are packed with omega-3’s to support your heart. Eating fish with a high omega-3 content, such as salmon and mackerel can help prevent the formation of blood clots, and help maintain healthy cholesterol and blood pressure levels.

Salmon

Almonds
A handful of almonds contains a huge load of nutrients! Not only do these nuts have protein, magnesium, and fiber, but they are also high in vitamin E, biotin, monosaturated fats and antioxidants to protect against oxidative stress. They have also been shown to help reduce risk of heart disease and lower bad cholesterol levels.

Beans
Beans, beans, good for your heart! Beans are rich in soluble fiber and help decrease blood pressure and reduce inflammation. They are also full of phytochemicals that reduce oxidative stress, a known contributor to heart disease.

Pomegranates
These lovely seeded fruits have incredible anti-inflammatory properties to decrease the risk of type 2 diabetes, obesity, and blood disease. They also contain punicic acid, a fatty acid proven to combat risk factors associated with heart disease.

Pomegranates

Whole Grains
If you want to improve heart health, swap out that white bread for whole wheat. Web MD cites research showing that the consumption of just 25 grams of whole grains per day can reduce heart disease by 15%.” A diet rich in whole grains has been shown to reduce the risk of heart disease, type 2 diabetes, obesity, and some forms of cancer,” says the website.

Red Wine
Don’t get too excited. Moderation is the key. Scientist suggest that one glass of red per day can raise HDL, or good cholesterol, which prevents blood clots and inflammation that can contribute to a stroke or heart attack. However, they also warn against too much of the good stuff, which may have a detrimental effect on mental and physical health.

Dark Chocolate
Bring on the dark chocolate to help protect your cardiovascular system. This wonderful treat contains flavanols. an antioxidant which has been shown to lower blood pressure, increase blood flow to the heart, and decrease the likelihood of blood clot formation.

Dark chocolate

Tomatoes
Tomatoes are rich in antioxidants, folic acid. and beta carotene, but it’s lycopene that really gives these veggies their heart healthy kick. Lycopene reduces risk for heart disease and reduces blood pressure, inflammation, and stroke which make these veggies a great pick for a snack or salad topper.

What do you feed your heart to keep it healthy? Let us know! We love to hear it!

Woman exercising

Get A Handle On Your Health

When it comes to health, are you a Felix or an Oscar? Maybe you remember an episode of the original Odd Couple where the two protagonists order room service. Oscar, the wild man, typically orders a rare steak with a baked potato and fried onions, while the mild-mannered Felix opts for sand dabs, cottage cheese, and weak tea. Where do you fall in? Are you the one drinking a smoothie and wielding a yoga mat headed for the nearest gym, or the one at the donut shop peering out from your stained napkin.

If you are the Oscar, you might be noticing a proliferance of healthy people out there and you may even be starting to feel that you are in danger of being run over by the relentless human race. But, buck up, you too can get a handle on your health by taking some simple steps.

To Do List for Healthy Living
Go see your doctor. Even if you’re feeling great, its always a good idea to make sure everything is running smoothly. Get yourself screened and immunized and get the answers to all of the nagging questions that may be on your mind.

Keep tabs on your height and weight and make sure you are getting in enough physical activity. The CDC recommends that adults get a minimum of two and a half hour of moderate aerobic activity and 15 minutes of more intense aerobic activity each week, plus muscle training exercises at least two days a week.

Nutririonist Kathianne Sellers Williams, MEd, RD, LD tells you to, “Keep track of what your eating – all of it. The idea is to write it down without judgement. You can’t change what you’re not aware of or don’t acknowledge.”

Check your relationships and evaluate your mood and energy levels. Make sure your surrounded with people that enrich your life; get adequate sleep, and monitor yourself for signs of depression.

Exercise More
Not the exercise type? No such thing! Dr. Williams says there’s no need to stick with the dreaded cardio: find something you enjoy and keep track of what you’re doing. Put big Xes on the calendar on days when you exercise. A visual record will Keep you motivated. Set weekly goals rather than daily ones, so you have greater day to day freedom. That way, you can forgive yourself if you miss a day, so long as you make it up before the weekend.

Improve Your Diet
It’s all about taking back the power over food. Says Williams, ” Instead of,’I should be eating more fruits and vegetables,’ it’s, ‘I choose to eat more fruits and vegetables,’ or, ‘ I choose not to, It shows your in control, you’re making the choice. Stock the kitchen with healthy foods, so you have a healthy strategy for when cravings hit. Slow down and enjoy your food. According to Williams, “You’re much more likely to feel psychologically satisfied,'” and shoot forgive to nine servings of varied vegetables and fruits per day.

Cut Down On Stress
When it comes to handling stress, Williams has two suggestions. Routine maintenance entails the development of coping skills, like meditation or yoga to keep your stress level down. You can also breakthrough stress, by finding ways to handle stressful situations when they pop up. For example, you might run up and down the stairs to quell aggravation after a stressful encounter.

Sleep More Soundly
If sound sleep is a problem for you, Lisa Shives. MD has a few tips. The doctor advises avoiding the stimulation of computer and tv two hours before bedtime and recommends a light reading lamp that doesn’t shine into your eyes directly. She warns against vigorous exercise near bedtime and taking a hot bath to relax yourself mentally. Shives also stresses the importance of maintaining a regular sleep schedule and making good sleep a priority saying sleep is, “just as important as diet and exercise.”

Sound doable to you? Of course it does! Let us know how you’re getting a handle on your health in the New Year. We love to hear it!

Woman eating dessert

Are You Ready To Go Sugar Free?

At a time when sugar added to processed food is blamed for a large part of the obesity epidemic in America today, it is hard to imagine any publication seriously advising us to consume more of it. In fact, the health conscious among us are probably more concerned with avoiding it. Going sugar-free is a big step, but if you would like to explore the possibility, here are some tips that may help create a sugar-free diet plan.

No Sweetened Drinks
Did you know a 12 oz soft drink can contains about 10 teaspoons of sugar? Cutting soda from your diet can significantly reduce your sugar level. In addition, it’s probably a good idea to stay away from candy, even if it is sugar free. These options often contain toxic sweeteners, the exceptions being those sweetened with stevia.

No Packaged Food
Even packaged organic products can contain relatively large amounts of sugar. You’ll probably do best by tossing these foods in the bin and not buying any more of them to resist temptation. Instead, make snacks at home, like hot cereal, eggs, toast, or homemade muffins. Fruits and veggies are also healthy options. It may be extra work, but think of how much money you will save to buy those really fabulous Christmas gifts!

Be Careful When Eating Out
Even if you choose a salad, beware, sugar abounds in salad dressings.When at a restaurant, grilled meats and roasted vegetables are probably your best bets for keeping sugar levels down.

Eat lots of Veggies and Protein
In the book, “The Mood Cure,” author Julie Ross recommends not only cutting out refined foods, but also adding good ones. She advises that you aim for 20-30 grams of protein at every meal and four to five cups of vegetables daily. Eating regular healthy meals will make you less likely to reach for that extra cookie or donut.

The two Teaspoons of Sugar Rule
If you’re finding it difficult to go completely cold turkey, you may want to start by using unrefined sweeteners like raw honey, pure maple syrup of coconut sugar. These contain vitamins and minerals and are less harmful to the body. They are also less addictive than regular sugar and have a much less significant effect on blood sugar levels. Dr. Nancy Appleton, author of “Suicide by Sugar,” found that you can allow yourself two teaspoons of sugar two to three times a day and still remain healthy. So if you’re really craving that extra sweetness, try adding a little honey to your tea or yogurt.

Do you think you’re ready for a sugar free diet plan? Let us know how you did with it! We would love to hear from all of you brave souls!

Baked eggplant with tomato and garlic

Clean Eating Tips

One interesting approach to nutrition that’s rising in popularity recently is called simply “clean eating.” And certainly, if it could help keep you healthy both before and after your wedding day, it’s worth a try, right? Well, we’re here to examine and evaluate this trend to give you the information you need to make healthy choices, and to decide if clean eating is worth pursuing.

But What Is it, Exactly?
Of course, before we can go any further, we need to define what clean eating actually is. In essence, the basic tenets of clean eating are eating five to six times a day (three meals and two to three small snacks), choose organic, clean foods whenever possible, and drink at least two liters of water a day. There are other details, like including lean protein, plenty of fruit and vegetables, and a complex carbohydrate in every meal, but the three pillars of eating five-six times a day, choosing organic food, and drinking two liters of water each day are the basis of this idea. This sounds great in theory, but let’s examine it piece by piece to be sure.

Woman drinking water

Two Liters of Water
This is one realm in which clean eating is a little closer to being on-point, although of course, the truth is more complicated. How much water you should drink actually depends on your weight, location, and activity level. The rule of thumb is that you need between half an ounce and a whole ounce of water per pound you weight, every day. For example, a 150-pound person should drink between 75-150 ounces of water per day. The hotter and more arid your climate, the closer to the upper end of the range you’ll be. Likewise, the more exercise you get, the closer to the top you’ll be.

Eating Five to Six Times a Day
The idea here is that eating more often and in smaller portions is both better for weight loss and healthier in general because you’re spreading out calorie intake throughout the day and keeping your metabolism running smoothly. Sadly, the science does not agree here. Studies actually indicate there is no significant impact whatsoever to the frequency of eating, and that, in fact, eating more often makes you want to eat more.

Avocado sandwich

Organic Foods
Similarly, the need for the foods to be organic (and, by extension, GMO-free) in clean eating is not borne out by actual scientific knowledge. GMOs, or genetically modified organisms, are largely a positive development, and allow crops to be fortified with necessary nutrients, more reliably protected from diseases, and be produced more cheaply. On the other hand, organic growing is volatile and has a huge chance of failure or of infested crops, because of the restrictions on pesticide use that organic growing entails. In short, while there are some legitimate concerns with the agricultural industry, organic food is not the answer and generally has no benefit to your health.

All that said, this one is pretty close to the mark. The majority of the other tenets of clean eating are highly questionable, though. Just eat a healthy, varied diet, with proteins, simple and complex carbohydrates, fruits, and lots of leafy greens and other vegetables, and you should be fine.

Salad

Meatless Monday

When it comes to dieting, it can be frustrating and overwhelming to figure out what works for you. Elimination diets are extremely popular, but when not done carefully, they can actually be detrimental to your health. If you have ever thought about trying a vegetarian diet, but aren’t quite sure if you can commit to the total elimination of meat, try easy into it. Meatless Monday is not a new phenomenon, but it can be a refreshing way to change your diet in a way that you can really stick to! Why go meatless?

It’s Good for the Environment
Cutting down on the amount of meat you eat, even when it is only one day each week, can actually help the environment. Relying a little less on meat will cut down on how much water is used to make the food you buy. You will also help reduce greenhouse gas emissions. If more and more people start embracing meatless Monday, it could make a real difference!

It’s Good for Your Health
Replacing a fatty protein with a lean protein once, or a few times, a week is going to help you lose weight, and it is better for your heart. Practicing meatless Monday is said to help you live longer because you get some of the benefits of eating a vegetarian diet, but putting less pressure on yourself to majorly restrict your diet right away is a huge benefit. It is really difficult for most people to cut out meat entirely right away, so joining meatless Mondays makes it really easy to stick to your plan, and a lot of people are trying it, so you aren’t alone!

Easy Way to Mix Up Your Menu
It’s very easy, but never fun, to fall into a repetitive, mundane rut when it comes to food. It can become difficult to come up with affordable, easy to cook options that you have the energy to make after work. Increasing the number of veggies you eat can really help get you out of your rut! There are tons of recipes out there that involve spicing up vegetables to create a filling, flavorful meal.

Dedicating one day a week to try out a vegetarian diet has many benefits. Just make sure you are planning your menu carefully so you aren’t cutting out protein with the meat! It’s easy to get enough protein as a vegetarian, but if you are trying it out for a day, don’t forget to add it to your meals!

Woman eating healthy food

Eat Well: Berries, Spinach and Almonds

Diet is one of the most influential and important factors in your health, and you can improve your health by eating, or avoiding, certain foods. Three incredible superfoods that are easy to incorporate into a diet and that taste great are berries, spinach and almonds. These foods all have the ability to seriously boost your health with benefits ranging from lowering the risk of Alzheimer’s to preventing cardiovascular disease. Below, find out some specific information on why these superfoods should be put on your grocery list right now.

Bowl full of berries.

Berries
Although berries are small, the health benefits they provide for your body are huge. According to a study published in the Annals of Neurology, women who ate two servings of strawberries or one serving of blueberries per week showed delayed and decreased mental decline. “We think that the effect might be related to a class of compounds called anthocyanidins, which is a type of flavonoid. These compounds, found almost exclusively in berries, are known to cross the blood-brain barrier and locate in learning and memory centers in the brain,” explains study author, Elizabeth DeVore, ScD, a professor at Harvard Medical School in Boston. The flavonoids and antioxidants found within berries are also associated with a lowered risk of Alzheimer’s disease. Additionally, the flavonoids in berries are believed to help prevent Parkinson’s disease.

It isn’t just your brain that berries help. Even though berries are sweet, they also have plenty of fiber and liquid, which make these the perfect snack for those looking to manage weight. The liquid and fiber content in berries will help you feel satiated and full in ways that a snack with refined sugar can’t. Although no clinical studies have been done yet, many health experts believe that berries are also a heart-healthy food that can lower your blood pressure. The antioxidants in berries are known to reduce overall inflammation in your body, which contributes to problems like high blood pressure and cardiovascular disease.

Bowl of spinach

Spinach
Popeye made spinach famous when he used it as fuel to fight off foes, and sometimes there is some truth on TV. While you won’t immediately sprout Popeye-sized muscles from eating spinach, you will be getting some amazing health benefits. “Eating spinach is beneficial for maintaining healthy skin, hair and strong bones, as well as helping with digestion, lowering the risk for heart disease and improving blood glucose control in diabetics,” says registered dietician nutritionist, Megan Ware. Just one cup of spinach provides 987 percent of your daily recommended value of vitamin K, which is important in keeping strong bones. A 2003 study found that low levels of vitamin K in women were associated with low bone density (the same is not true for men), and subsequent studies mention how necessary vitamin K is to healthy bone growth. Spinach also is a great source of iron, vitamin A and chlorophyll – which is thought to fight cancer.

Almonds

Almonds
Almonds are a very nutrient-dense food that contain vitamin E, magnesium, copper, B vitamins, iron, phosphorous, calcium, monounsaturated fat and potassium. While almonds are a source of fats, the monounsaturated fats can actually help you lose and maintain weight. One study found that people who consumed nuts twice weekly were 31 percent less likely to put on weight than those who didn’t eat nuts. Additionally, almonds may be beneficial to those who are pre-diabetic or struggle with blood glucose levels because it reduces the spike in blood sugar levels following a meal or snack. Almonds are also considered an excellent food for your heart, because they are able to lower your blood pressure and lower your LDL (bad) cholesterol levels, both of which are major factors in cardiovascular disease.

Berries, spinach and almonds provide health benefits that are absolutely astounding. Just a few servings of these foods each week can go a long way in fighting some very serious diseases, while also improving your skin, hair, bones and tasting great all the while. Whip up a healthy spinach salad that includes berries and sliced raw almonds for an incredible dose of flavor and health.

Woman reading while on a vacation.

Don't Skip Good Habits on Vacation

You pay good attention to your health by eating well, exercising and taking great care of your skin. However, once you are taken out of your normal environment and are free of rigid schedules while on vacation, it can be so difficult to maintain your good habits. The following tips will help you stay on track during your vacation.

Woman jogging in a beach.

Live Well
Exercise may be the very last thing that you want to do but if you continue to exercise while on vacation, it makes getting back to your regular routine so much easier. If you have an entire gym routine that relies on equipment, you may find that you have to wait until you get back home to do everything you normally do. The great thing about vacation is that you likely are excited to spend time exploring your destination. Rather than hopping on a bus or into a cab, walk as much as possible. This benefits you in two ways; you are maintaining regular exercise and you will almost certainly find shops or eateries that you would otherwise miss and pass right by. Additionally, if you end up making purchases, carrying your items home can count as a bit of strength training. Another way to add a bit of movement into your day is to always opt for taking the stairs. Elevators and escalators are so tempting, but walking up and down stairs will burn calories and help you stay fit. If you feel really motivated to workout, you can always look up hotels with fitness equipment and stay there or search for a local place to workout such as a yoga studio.

Dishes served in a fine dining restaurant.

Eat Well
One of life’s greatest pleasures is eating and going to a new place is often culinary bliss. You should definitely be looking for food and drinks that are unique to the region you are in, but be careful not to overindulge. Rather than ordering full sizes of rich and heavy dishes, order a half size or try several small plates of appetizers. Same goes for dessert, when possible of course. Sampling allows you to try all of the local flavors without feeling super guilty and making it hard to go back to a healthy diet at home. However, in the event that you do indulge your food cravings (new foods are so fun and exciting!) you can always put in a little bit of extra walking.

Woman sunbathing in a beach

Look Well 
Taking good care of your skin is extra important on vacation as methods of travel can remove moisture from your skin (specifically airplane travel) and new environmental concerns may upset your skin as well. The first thing you need to remember is to always apply your sunscreen. Not only are UV rays incredibly harmful to your health, but getting a bad sunburn on vacation is never fun. Next, keep your skin care routine as close to normal as possible. Take travel sizes of your normal cleanser, toner, exfoliant and moisturizer. Never go to bed with your makeup on and add in a bit of extra moisturizer.

Vacation definitely is a time to let loose and enjoy yourself, but you also should practice your good habits while having fun. Remember to always stay well hydrated, particularly in the heat and don’t forget the sunscreen. Have a great time relaxing and enjoying new experiences while sticking with your good habits.

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