7 Tips for a Healthy Vacation: Food, Fitness and Fun!

Summer is here, and you’re about to take that long awaited vacation – a word synonymous with indulgence, escape, and breaking out of the daily routine. If you’ve been diligently working at establishing healthy lifestyle habits, this whole vacation concept may pose some anxiety. Never fear, because America’s Nutrition Expert® has the tips you need to have a vacation that is fun, fabulous, and won’t leave you falling back on all of the great progress you’ve made!

1. Make a point to pack your workout clothes! Knowing that you’ve packed them and lugged them all the way to your destination, you’ll be more likely to use them!
2. If you are vacationing with family or friends who don’t want to join your workout, bite the bullet and wake up earlier than they do for a quick sweat session at the hotel’s gym, a walk along the beach (hopefully you have one!), or even try one of Exercise TV’s free full-length workout videos. Getting your blood pumping early in the morning will leave you feeling refreshed and energized for a day of vacation fun!
3. To really get a feel for your vacation spot, don’t count on sightseeing by car or tour bus. Instead, why not walk, hike or even rent a bicycle? In addition to it being a fun way to get to know your surroundings, you’re also cutting back on greenhouse gas emissions and sneaking in some exercise (burning some calories)! What’s not to love?
4. Before heading out on vacation, check out the local restaurant menus online! By knowing which restaurants have healthier fare from the get-go, you can avoid finding yourself stuck at a restaurant with limited healthy options. Plus, your traveling companions will be grateful for your superb dining recommendations.
5. Pack a few healthy snacks for the road. Dried fruit, almonds, high-fiber cereal, baby carrots, America's Nutrition Expert® approved energy bars (LARA Bars, Pure Bars, SoyJoy, Clif Nectar) are all great options that can easily keep you fueled throughout your day instead of succumbing to the offerings of street cart vendors.
6. When booking your reservations, try to choose places that have a refrigerator whenever possible. Then, when you get to your destination, take a trip to your the grocery store and stock up on some basics that will save both the budget and the waistline. Stock up on bottled water, organic milk, fresh fruit, whole wheat bread, natural peanut butter, and honey. You can have cereal for breakfast and peanut butter and honey sandwiches for a high energy snack on the go.
7. And finally, make time to indulge! You are on vacation after all! If there’s a local specialty you are just dying to try, go for it! Just suggest that your traveling companion shares it with you, and remember to savor each and every fabulous bite.

Happy and safe travels!

12 Ways to Eat Cheap and Healthy

Eating healthy is often associated with expensive foods. While this can be true for some foods there are many simple changes you can make that will save you money AND calories! One easy way to eat healthier on a budget is to eat fewer processed foods. Buying fewer packaged and ready-to-eat products is a first step to eating a more wholesome diet that can also save you at the cash register. Adopt one or many of the following 12 tips to eat healthy on a budget!

1. Cook at home more often. This is a no brainer since eating out can get expensive very quickly. By simply reducing the number of meals that you eat out you can help both your bank account and your calorie budget.
2. Make less food and eat less food. Since most Americans eat too much food in the first place, now is a great time to truly stop eating when you are satisfied versus being full, stuffed, or sick.
3. Save green by eating more green! Include more plant-based meals. It's not a secret that meat is one of the most expensive parts of a food budget so by simply switching to some other vegetarian sources of protein like beans (black, garbonzo, kidney, etc.), lentils, or quinoa you can definitely save some significant money. Consider a bean soup or use quinoa as a substitute for rice in recipes to boost the protein.
4. Buy in bulk but with a list. If you live close to a Costco, consider buying some items in bulk (some of my personal Costco favorites: organic spinach, Kirkland Organic Peanut Butter, 1% Organic Milk). Just make sure you don't overeat because you buy in big portions.
5. When eating out share an appetizer and an entree between two people. Most restaurants serve big portions in the first place so cut back on the amount you order.
6. Take a healthy snack to work. This is a great way to make sure you are getting more healthy foods in your diet. Pack some fresh fruit or vegetables. To boost the protein you can try a low-fat cottage cheese.
7. A little advance planning can save a lot of time and make your dollars stretch more for your food budget. Spend some time each week planning your meals/snacks and grocery shopping to make sure you have the ingredients you need.
8. Stop buying ready-to-eat and get to cooking. You are paying more for ready-to-eat foods and they are less wholesome so make it a plan to try at least two new recipes a week. For example, making your own black bean soup can last several meals and it will also be made with less sodium (as long as you don't add too much)and taste more delicious than buying a can of black bean soup.
9. Consider buying store brands. For less money you can often get a product which is very similar in quality. Foods to consider (canned beans, tomatoes, broth).
10. Don't shop when you are hungry and try anything to avoid shopping with your children. If they must shop with you give them their own grocery list to keep them focused on better foods.
11. Replace soda, juice, bottled tea, and other high-calorie, high-cost drinks with water. Also, be good to the environment and your budget by choosing tap water instead of bottled water. Consider buying a water filter like a Brita.

12. Whenever possible, shop at farmers' markets. It's a great way to support your local farmers and you should save money. Now, this is a great place to take your kids shopping with you! Fresh, delicious and nutritious! Visit www.localharvest.org to find one close to you!