|
|
(HealthNewsDigest.com) – Maintaining fitness is more challenging when traveling, but it’s actually more fun if you keep an open mind. I’ve traveled quite a bit and always kept my weight and fitness in check (while still enjoying the local cuisine) by following some basic guidelines. Let me share my secrets with you:
1) Do what I call “Opt out” and don’t cram too many activities into each day. Build a buffer of space for some downtime. This keeps stress levels down and is my number one rule for travel and at home. You’ll come home feeling refreshed, rather than needing another vacation!
2) Always pack a pedometer, jump rope, and resistance bands. These are lightweight and easy to pack for traveling.
3) To maintain cardio fitness, jump rope for 15 to 20 minutes. As an alternative, clip on a pedometer and aim to walk a total of 10,000 steps each day (I am always surprised how easy this is to do in new surroundings).
4) To keep muscles toned, use resistance bands for 10 or 15 minutes, followed by some abdominal exercises (crunches, planks …)
5) On days I don’t use the resistance bands, I do one of my 10-minute yoga routines (I give three of these routines in my book, Stress Less, Weigh Less).
6) Order a hot beverage, or a low- or no-calorie beverage, with your meal. This helps fill you up with few or no additional calories.
7) Wine and other alcoholic beverages count as starch. If you order one, substitute the starch (bread, potato, rice, corn or peas) in your meal with low-glycemic vegetables (like broccoli, bell peppers, zucchini, cauliflower, or green beans.)
8) Share a meal, or order an appetizer as your main course.
9) Order the simplest foods on the menu: baked, broiled, grilled, poached, roasted, stir-fried, or steamed entrées with the fewest sauces and other extras.
10) Use these portion guidelines:
• Half of your fist—that’s your starch or carb portion
• The palm of your hand—that’s your lean protein portion
• Stick out your thumb—that’s the portion for fat, including cheese (Make sure to cut off all visible fat, as there can be a lot of hidden fats in restaurant foods. Remove the skin from chicken, and cut away visible fat from a steak.)
There is nothing better than coming back from a trip, having fully enjoyed the food and the culture, but without gaining a pound. It works for me, and it will work for you, too. Bon voyage!
###
Subscribe to our FREE Ezine and receive current Health News, be eligible for discounted products/services and coupons related to your Health. We publish 24/7.
HealthNewsDigest.com
For advertising/promotion, email: [email protected] Or call toll free: 877- 634-9180