Top Tips for staying healthy while travelling during this festive period*

Thursday, 22 November 2018, By Paul Katia

While you're flying

  • Have a nutritious meal before you fly out so you don't feel like binging while on the plane. Take some light snacks with you like nuts and protein bars.
  • If you have to buy food at the airport, buy pre-packaged vegetable salads or fruit. Having these healthy snacks will help you curb the urge of buying airline food.
  • Flying can make you dehydrated which will make you feel sluggish and tired, so make sure you keep hydrated and carry a water bottle with you everywhere.

Finding a good restaurant

  • Avoid all you can eat places. Choose places that have a varied menu. Do some research for local restaurants and look at the menu beforehand.
  • While at the restaurant, go for the steamed vegetables instead of the heavy carb sides such as mash potatoes, chips, wedges etc… Go for the colourful vegetables as these are higher in vitamins, minerals and fibre.
  • Choosing leaner meat such as chicken, fish. These have a high protein content and are low in fat, but remove the skin if possible as the skin can be high in fat. Make sure you select meat that has been grilled, baked or steamed as they are better options than fried or crumbed.
  • Choosing low carb beer if you're drinking alcohol such as pure-blonde ultra-low carb, Hahn super dry etc.
  • Try mixing spirits with soda and lime or a gin and tonic. Avoid mixing it with soft drink which has more unnecessary sugar.

Go for a walk or a light run

  • It can be hard to fit in exercise while travelling but if you plan out your day wisely, you can actually fit in some exercise. It doesn't have to be an hour or more but something small like walking to the local park is better than being idle.
  • Do some body weight exercises at the park like dips, push-ups, squats, lunges etc.
  • Try stretching every morning and before going to bed. It will help you relax, improve blood flow, increase flexibility and improved posture.
  • Doing a light to moderate intensity exercise is good if you've had a few drinks the night before. It helps the body burn off those extra calories.

Having adequate sleep daily

  • Making sleep your priority and have at least 8-10 hours of sleep.
  • Avoid having any devices on 15-20 mins before bedtime.
  • Drawing the blinds and wear an eye mask may help when you're sleeping in a room that isn't your own (like a hotel room).

Hydration levels

  • Ensuring that you are drinking at least 2 litres of water daily.
  • This helps with satiety - keeps you fuller for longer - curbs appetite
  • Having water in between drinks can help by preventing you from accidently having one too many, plus will keep you hydrated making sure there are no headaches the next day.

Plan ahead

  • If you are going out during the day, pack your own lunches and snacks, such making some tuna or chicken sandwiches, protein bars and some fruit. This will prevent you from buying at the venue which normally sells food which has ZERO NUTRTIONAL VALUE
  • Setting aside time for some physical activity like a run or a walk with friends or family members and try having some me-time for yourself as well. This does help with de-stressing. Spoil yourself and let the body recharge. Try getting a massage, facial or day spa when on holiday.

Avoid over-eating

  • Everything in moderation - listen to when the body has had enough or when you are full.
  • Fill your plate up with lots of vegetables and go easy on the appetizers such as spring rolls, sausage rolls etc.
  • Having fruit instead of having cake and ice- cream such as peaches, oranges, grapes.

Prevent yourself from being sick while travelling

  • Ensuring that you wash your hands on a regular basis - this prevents germs from spreading everywhere.
  • Packing a mini sanitiser bottle with you while you are on the go.
  • Increase your Vitamin C intake to boost your immunity while travelling.
  • Keeping everything covered and refrigerated after being opened.

Hope everyone will enjoy their holidays whether it may be with family, friends and loved ones! Remember to stay safe and have loads of FUN!!

 

*Disclaimer: Individual results vary based on agreed goals. Click here for details.

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