STAY FIT & HEALTHY ON VACATION

Many of our BootCampers have mentioned that they'll be traveling for the holidays and some have expressed concern about the temptation to overindulge while on vacation.

So, this week we're offering you vacation tips.

First and foremost, you must set an intention to stay on track. Many people use vacations as an excuse to live it up by eating rich foods they don't normally eat. Whether you'll be joining festive family celebrations or eating out at restaurants in a foreign country, you can enjoy your food & stay within your calorie range as long as you plan your strategies in advance.

Here are our Top Ten Tips:

1. Bring healthy snack foods with you. Pack your carry-on with healthy goodies so you have something on hand when hunger strikes. Whole grain crackers, light string cheese, unsalted nuts & trail mix, apples, oranges & other raw fruits & veggies are all good choices.

2. Plan meals in advance. If you'll be dining at restaurants, check the menu online beforehand and if possible look up calories. Choose restaurants that provide healthy options & select what you'll order in advance.

3. Skip the in-flight cocktails, coffee, and caffeinated beverages. Plain or sparkling water will help you stay hydrated, keep your appetite in check and prevent water retention. You'll arrive at your destination feeling energized & clear-headed.

4. Keep your alcohol consumption in check. Many people tend to drink more than usual on vacation. Not only does each drink have extra calories, but the alcohol will skew your good judgment and you may wind up eating much more than you'd intended. Limit yourself to one or two alcoholic drinks. Then, switch to sparkling water with a twist of lemon or lime.

5. Keep a food journal. Record everything you eat & drink, and if possible record the calories too. Seeing everything down on paper will help keep your calorie intake moderate.

6. Downsize your portions. You're on vacation and you want to try the delicious foods that you don't normally have access to. That's ok. Just keep your portion sizes in check. Share desserts & other rich foods with a friend.

7. Follow the 80/20 rule. Load up your plate with 80 percent fresh or steamed vegetables and fruits and 20 percent anything else.

8. Walk as much as possible. Wear comfortable shoes so you can walk around the airport terminal instead of sitting down to wait for boarding. Then, when you're at your destination, get to know the area by walking to restaurants, shops or local attractions.

9. Stay active. Exercise will boost your energy and mood while traveling. There is always a way you can find a time & place to exercise. Get up early and go for a run. Use the hotel gym. If you're in a warm climate, go for a swim, or go snorkeling. Find a local park & go hiking. Or organize a soccer, basketball or football game with your friends or family.

10. Get a full night's rest. Make sleep a top priority on vacation. Studies have shown when you lack sleep, your appetite increases and you turn to food for energy.

It is possible to enjoy your vacation without packing extra pounds for the trip home. The secrets: choose foods wisely, make "moderation" your vacation mantra, and stay as active as possible during your trip.