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sugary, fatty, or salty food later on. Instead, eat every 2-3 hours.


Eating out at restaurants can still be healthy Don’t miss out on discovering the cui- sines that area has to offer. Order a piece of meat, fi sh, or chicken, with 2 sides of baked or roasted vegetables or salad instead of that extra carbohydrate. Many ethnic foods such as Mediterranean, Indian, and Japanese are healthier options. If you’re driving, forget rest stop restaurants or chains unless you really have to stop there. If you do, order a salad.


Drink lots of water


Drinking adequate water is one of the most important habits you can form for your- self. Traveling makes us prone to dehydra- tion. Remembering that water bottle before your fl ight or car trip is crucial. Water fl ushes out toxins, prevents dehydration, improves mood, improves skin and organ function, and circulates nutrients. Also, make sure you are drinking water with electrolytes (minerals), as electrolytes are crucial in keeping you hydrat- ed. Airplane air is much drier than the typical air we breathe. Not only will dehydration make you fatigued, but it can also make you overeat. Instead, make sure you are drinking plenty of water before, during, and after your fl ight. Buy gallon water jugs at the grocery store to use to fi ll up your bottles; it will save you money and seeing them in your room is a good reminder to keep drinking.


Check for deals in your area Research Trip Advisor, Groupon or Liv- ingSocial, for local restaurants with healthy options. Yelp is another fantastic tool. Food


tripping is a helpful iPhone app that shows you local farmers’ markets, juice spots and healthy eateries.


No excuse to not exercise In a similar way, leaving your gym clothes and running shoes at home can seem easier than trying to fi t them in both your suitcase and your schedule. Unfortunately, neglecting nutrition and exercise while traveling can have poor implications for your health, especially if you travel often.


There are many reasons why traveling can disrupt one’s fi tness habits. Often times, you sleep less and therefore you are feeling tired. You have less time and your schedule is disrupted. You don’t have your usual gym or equipment or workout class. Recognizing these issues and setting your mind to avoid or overcome them can help you to actually lose weight instead of packing it on during your trip.


Here are 18 tips to help you keep up with exercise while traveling:


1. Make daily exercise a part of who you are. Think of daily exercise as loving and respecting yourself and your body. After all, your body is the only one you’ve got.


2. Prioritize exercising at least 30 minutes a day, 60 minutes is even better. Include your workout in your daily itinerary.


3. Leave room in your suitcase for sneakers and workout clothes. Pack a jump rope.


4. If your fl ight is delayed take a walk around the airport.


5. Once you get to your destination, explore the city by foot. Walk as much as you can.


6. Stick to the 2-day rule. Never go more than 2 days in a row without exercising.


7. Search around for free fi rst time passes to try at local gyms.


8. Check out local fi tness class deals. A lot of fi tness studios or gyms will offer complimentary fi rst classes. Don’t forget Groupon and Living Social.


9. Try a new type of fi tness class.


10. Try a new activity: horseback riding, paddle boarding, wind surfi ng, canoe- ing, to name a few. Pushing yourself out of your comfort zone to try some- thing new is healthy for both your body and your spirit.


11. Workout in the morning. You will feel great once it’s done and then it’s not hanging over your head the rest of the day. Plus, working out in the morning on an empty stomach (water is fi ne, of course) increases growth hormone and your metabolism more than working out later post-meals.


12. Hike! Research hiking or walking trails before your trip. This is a great way to get your intake of Vitamin D while also being able to explore the scenic outdoors.


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