Debbie Katz: Certified Holistic Health Coach, AADP
20+ Thoughts for 2020
December 31, 2019
March 20, 2019
What Is Intermittent Fasting?
January 25, 2019
What’s Trending in Health & Wellness?
December 27, 2018
Benefits of Eating Fall Foods
November 5, 2018
Benefits of Eating Seasonal Fruit & Veggies
July 24, 2018
Meals with (Healthy) Wheels
July 16, 2018
Good, Better, Best Travel Snacks
June 29, 2018
Bust Out of Boredom & Stick to Your Goals
May 28, 2018
Top Tips for a Healthy Immune System
January 24, 2018
April 4, 2017
Debbie Katz, CHHP
Research Food & Stock Up at Destination
Plan & Prep! Make Snack Packs before you go! Ideas: dry cereal, nuts, seeds, dried fruit.
Pack non-perishables: shelf-stable non-dairy milks, oats, chia seeds, nuts, dried fruit.
Google nearby grocery stores or healthy food stores before you go.
Pick up once there: carrots, cucumbers, celery, hummus, guacamole, fruit, mixed greens, and canned beans.
Yelp or Google are fabulous sources for crowd-sourcing healthy, well-rated restaurants.
Book a room with a small refrigerator.
Make Breakfasts & Lunches Healthy
Make your breakfasts when possible for strongest, healthy start (think: overnight oats with shelf-stable milk boxes or protein shake).
Pack your lunches, knowing that even healthy “snack” food can serve as a lunch (nuts, fresh fruit, seeds).
Avoid processed, greasy foods.
Try to have a healthy fat & protein at each meal to keep satiated.
Bring your own previously made snack packs with you as you head out for the day.
Research menus ahead of time.
Don’t be afraid to ask nicely for special requests (grilled, not fried; salad, not fries…).
Remember appropriate serving sizes.
Salads: ask for dressings on the side, or even better - use a squeeze of lemon and a little olive oil on your greens. Remember the toppings add up.
If you do chose dessert, and once in a while you should because it IS vacation, choose wisely. Pick something you truly love, and enjoy a small serving.
Don’t Skimp On Sleep
Aiming for 7 to 8 hours a night is optimal for a healthy immune system.
Bring a sleep mask & good earplugs just in case.
Find Fitness Favs
Look for opportunities for healthy movement wherever you are, whether it’s a yoga studio, a cross fit box, or a paddle boarding session.
Design your own fitness plan. Find a local park for a bodyweight workout, swim laps in the pool, use the parking lot for your own obstacle course involving pushups, sit-ups, squats, sprints.
Walk - everywhere! If you know me, you know I drag my family way more than they’re normally comfortable walking, but it helps with digestion and with weight!
Rent a bike whenever possible. Exploring by bike opens up whole new areas that would not have been found by foot. Bring a map and explore!
Think twice before calling that Uber. Is the destination walkable? Is it bikeable?
Research if there is a City Bike Share option.
Drink. Drink a lot. Just make sure it’s water…
And if it’s not water, have a full glass of water in between those “non-water” drinks.
Look up food choices at your gates ahead of time. Plan what you'll bring on the plane; do not count on plane food.
Drink water regularly (even though it means using the plane potty...).
Bring an empty refillable water bottle, which you will fill up after security.
If the flight is longer than 2 hours, get up regularly to stretch and walk the aisles.
Pack Gym Gear & Supplements
Having your workout clothes & shoes unpacked and ready to go is good reminder to set your alarm at night to squeeze in that extra 30 minute morning workout before beginning your day of vacation!
Bring your fitness tracker and charger.