Are You REALLY on Vacation? 3 Ways to Ensure You Check Out Completely!

Beach, road trips, patio dining, swimsuits, barbeques, family gatherings, blue water, mountains – these are words are often associated with “vacation”. A vacation is a fun time to spend with loved ones, friends or maybe just yourself on a solo retreat at home or far away. Whatever the goal, vacation elicits thoughts of taking a break from it all-- unwinding, recharging, and relaxing. But how many of us actually do this and completely check out?  Do you really turn off your device? Not check your email? And by that I mean really not check your email (don’t “check in” with the office or convince yourself “I’m just cleaning out my email so it’s not monstrous when I return”)? We as a society are increasingly not “vacationing” the way we should or at least the way we used to. The invention of the smartphone, while incredibly useful has also convinced us that “staying connected” will keep us more organized, more aware, and more successful. Who doesn’t want to be more successful? But at what cost? We have been indoctrinated with the “stay connected” rhetoric to the point that it has become the norm and not the excuse. Personal and work life begin to bleed together.  I hear “I’m on vacation, but I still check email”. Has your family noticed? Are you feeling as recharged as you had hoped when you return from your vacation?

Vacation has several meanings, but the benefits are usually the same-- rest, reduction of stress, broadened perspective, increased happiness, and even improved creativity upon returning to work. Reduce stress and you reduce internal inflammation. Inflammation increases weight gain, fat storage, impedes cellular function, and often results in various types of pain. Does your skin glow after a vacation? Maybe it’s because you destressed and reduced some of the toxic load in your body.

Many are realizing the creative benefits of a real “break” such as one CEO who builds in time for creative thought and connection with family in lieu of the daily to dos, the meetings, the onslaught of social media posts, strategic planning and customer analyses.

A break from anything – your work, your spouse, your kids – allows you the time reconnect to your goals and actually enjoy your family more. Everyone forgets how much a vacation allows for a refreshed focused perspective on one’s current situation—until they actually go on one.

I had a boss once that did not answer any emails on vacation. This provided two lessons: First, I became more self-sufficient and resourceful while he was away. Second, I respected his time and him more for his ability to focus on the present when at work and at home/vacation. In the corporate world, I found that if I replied to one email on vacation, it opened the door for colleagues to expect further replies, work etc.  

Here are three quick ways to fully check out and rest:

1. Adhere to your out-of-office. Notify co-workers, friends, volunteer committees and anyone who normally demands your time that you are taking a real vacation to focus on yourself, your travel companions, and being in the present to return more recharged. When at work, managers and coworkers want you in the present, and so the same should be respected of you while on vacation. Business owners using a Gmail account should still use their out-of-office. Managing expectations creates more respect than a lack of response.
2. Turn off your email notifications on your phone. It won’t be tempting to look if you aren’t pinged every hour. If you must look, do so at designated times – first thing in the morning or the evening-- but don’t let those times interfere with your plan for the day. Look and move on. It’s not vacation if you are thinking about that last email reply while climbing the stairs of a cathedral tower, or about to play in the waves.
3. Use your phone only for navigation or researching local fun spots. Put away the phone. Remember who is around you. You can post those pictures to Facebook when you return. It will serve as an opportunity to remind yourself about the fun you had.

Have you considered a detox? Think of a vacation as a detox for the mind and body. For more advice on corporate wellness balance, check out my corporate wellness services! 

Healthy Eating Travel Series Part 2 – Enjoy, but don’t regret. Tips for healthy eating while traveling.

“So what will we do with the rest of the food in the fridge? Throw it out?” The question my parents asked as we prepared to leave the rented beach condo. Due to the lack of food options in the area and to increase efficiency in finding meals, we had bought some staples (eggs, yogurt, salad items, cheeses, rotisserie chicken etc) to enjoy breakfast on the patio and some dinners or lunches at the condo.  As we packed up, left overs consisted of some cheese, salad greens, salami, rotisserie chicken, English muffins, tortillas, hummus, and fruit. My response. “Heck no!” “I’ll make us some to go items for the return trip”. I re-used the container that we had brought our “Kitchen sick” salad in for our meal on the plane. (“Kitchen Sink” – as it used every last bit of chopped salad ingredients and leftovers). We made wraps for my parents and stored them in the tortilla bag. On the plane, my husband made mini salami cheese sandwiches using the two leftover English muffins. Nice with the complimentary wine the steward gave as sympathy for lap travel with 15 month old for a 3.5 hour flight.

We re-purposed, re-used so on our long travel day we had a homemade breakfast, lunch and thus didn’t feel like we were pushing our health when we ate at JFK before our 9pm flight home.

Why consider healthy eating shortcuts while traveling? Running offensive on your vacation eating plan can help you return to your health regime with less pain and less transition. Enjoy but don’t regret.

How to do it? Think of it as a 3 step process:

• Start the vacation by eating well as you leave the house. The healthy mindset will linger into at least the first few days. Thus, keeping some of those health intentions high versus saying “What’s the use, its vacation…” and throwing every bit of eating sense out the window.
• Enjoy but don’t indulge to the point of regret especially when you see those extra pounds, upset stomach and cranky attitude upon your return.
• Cut the corners – have healthy options on hand. Split a salad every other day or every meal. I’ll elaborate with various scenarios below. 

I’ve tackled a few eating on the road scenarios and this certainly isn’t exhaustive, so please Contact me with your questions.

Air travel: Air travel can be tricky especially if you end up stuck hungry without options. Quick tips below for brown bagging it or choices at the airport. (Stay tuned for my airport eating guide focusing on cutting your losses, energizing meals and staying full without the crash).

• Bring a Tupperware of all your fridge leftovers. Chopped up cheese or nuts.
• Focus on what you should have, not what you need to deny yourself. Is the loaded nachos at the brewery house pub worth it? Why not wait until at the resort.
• Choose the places offering a variety of salad with options to add protein.
• Even a reasonably sized plain hamburger is better than the loaded fries – and you can omit he bun if necessary.

Stocking the hotel: Most hotels have a small fridge, but if they don’t, skip to “snacks to go”. This is your opportunity to ensure your blood sugar doesn’t crash as well as preventing overeating at dinner for the fear you won’t have food around.  Just keep those portion sizes in check with the in room dining as well.  Think of it like your fridge at home – don’t raid it.

• Nuts, seeds and more nuts. Don’t worry about the fat – this is the good fat that will help you stay satiated. Waiting to have brunch? Have a handful to stave off hunger pains. Getting ready for dinner and need a snack – have a handful instead of that beer or glass of wine.
• Fruit – apples, oranges and pears preferably with bananas as the last resort.  Apples and pears are full of fiber without spiking blood sugar like a banana. Bananas however, are ideal for a pre-workout bite at that hotel gym or morning hike.
• All –natural, few ingredient bars. KIND and 88 Acres are my two easily found and inexpensive favs. Or if you want dessert later, have one of the chocolate based ones to help with post drinking sugar cravings.
• Plain, full fat yogurts and cheeses. If you want more substantial meals in the room and have the space, focus on these to provide energy and satiation.
• More ambitious? Can you pack snacks from home – quinoa semolina spinach cakes, zucchini fritters, meatballs? These pack and store well on trips, with easy single serve portions. These are ideal for food desert locations and when you need to really keep your health in check.

Snacks to go: Beyond what is mentioned above for stocking the hotel, these are quick snacks for short or long road travel or when having that urban adventure.

• Cut up cheese squares or string cheese.
• Chia oatmeal
• Fruit, nuts, seeds.
• Acai berries, cacao nibs – great for a boost of energy.
• Low sugar, few ingredient bars. KIND, 88 Acres, Healthy Warrior Chia Bars.
• Carrot sticks, peppers, radishes cut up.
• Peanut butter, almond butter, cashew butter packs
• Beef Jerky
• Hard boiled eggs

Dining out:

• Split appetizers, split entrees and order appetizers as mains (be wary though as appetizers can be much richer and more decadent).
• Avoid fried.
• Load up on veggie sides.
• 90/10 rule. 10% of meal is indulgence, 90% on track. For instance, if you have a glass of wine pass up the dessert or that bread basket. If you have that dessert, split the appetizer or forgo it at all.
• Review the menu before you arrive and before you are hungry.
• Think about what your body needs – did you have a salad today? Did you have an intense day of walking and activities so some healthy grains are in order? Do you have an energetic afternoon?Always protein, carb (vegetable or grain preferable), and healthy fat at every meal.
• Don’t SKIP THE MEAL TO COMPENSATE FOR THE FUN LATER – check out my holiday party preparation blog on why this isn’t the smartest tactic to weight loss. 

So when you return, your diet won’t have been totally derailed and returning to your exercise routine and healthier eating habits won’t seem so begrudgingly impossible.  For more tips on how to re-enter the wellness world post trip with thoughtful preparation, check out my April blog post. Need more tips or a plan to motivate yourself into sustainable goals? Have questions or travel eating challenges? I would love to hear from you! Contact me! 

Do you need a Breakfast Make-over? Recipes and suggestions for revitalizing your breakfast!

Breakfast - I’ve written several posts on this topic because when advising clients on meal make-overs, it’s the meal of choice to start the process. Often breakfast is the easiest meal, the most missed meal, but it’s also the most important one in starting your day with energy. Plus another way to sneak in those vital extra nutrients or even veggies.  Below I provide breakfast alternatives that take into account a range of factors affecting why you may not eat breakfast such as time available, dietary concerns, energy needs, and boredom with options. Now it can’t be entertaining and have a “wow” effect every morning, but an alternative breakfast at least twice a week and one weekend day will not only refresh your taste buds and stomach, but also provide a mental break. Variety decreases boredom with food, which decreases the mindless snacking, hunt for “fun”, processed, sugary food or over indulging elsewhere, while simultaneously increasing nutrient satisfaction with the added variety.

So what’s stopping you from eating breakfast? Time? Bored? Nothing interesting? Don’t like reheated leftovers? No options? Time and no options at work is usually the most common answer. Think of breakfast of the quickest, nutrient packed meal. Savory or sweet this can allow for variety and sustenance. Need to increase vegetable intake throughout the day – throw some spinach into the scrambled egg. Slice some tomatoes and cucumbers with hummus.

Even if breakfast can’t be your biggest meal, it can be the most calorie rich and sustaining one.

Another reason people avoid breakfast is to save calories. Do you say to yourself – “I won’t be able to hold back on the other meals, so I better skip the one I can – breakfast?” We all fall into that habit. Even I have. What happens? Overeating later. Not eating breakfast sets your blood sugar up for a crash and burn reaction. Challenge yourself. Conduct a test. One day eat a bigger, diverse breakfast and listen to your body’s need at lunch and dinner. You may not end up wanting the larger dinner. You may go longer before diving into lunch. Also, your blood sugar will remain level so you aren’t tempted to make the tough choices of a side of fries over barley salad during a blood sugar crash.

So if you want to take the challenge of adding a more nutrient dense, interesting breakfast to your wellness regime then check out some of these ideas for spicing up your breakfast.

Veggie Frittatas – Looking to save time? These are great for those willing to cook on a Sunday and eat “leftovers”. So many options and combinations – asparagus, mushrooms, tomatoes, chives, greens…full fat cheeses, pancetta, diced chicken….you name it.  Slice and either heat on the stove top for immediate consumption or pack and go – 5 minutes or less breakfast prep!

Fried egg over ??? – This is one of my all-time favorites and stand by. Unsure when I started, but it was supported and encouraged by my husband who doesn’t eat the typical American breakfast. He is used to a more savory and vegetable filled start to his day. So I’ll top a fried egg (in coconut oil) over hummus and arugula, leftover roasted root vegetables from the night before, oatmeal with either sweet – cinnamon or savory –pesto, sauces, tomato and cheese. Lentil fritters from dinner, or zucchini/carrot fritters topped with an egg - voila one serving of vegetables is done! Top even lentil soup with it. Put an egg on anything in the morning and it’s officially “breakfast”!

Revitalized scrambled eggs – Love scrambled eggs? Need to add some variety or maybe a few more healthy calories. Adding vegetables to scrambled eggs is the best way to increase your daily intake of vegetable. Anything added to your salad and can be added to scrambled eggs- peppers, spinach, leeks, mushrooms, cheeses, onions, even broccoli and eggplants! Want to be adventurous and need something heartier after an intense workout or before a long day? Try adding some cooked oatmeal or even grass fed ground beef repurposed from last night.

Dinner for breakfast – Just as breakfast for dinner can be fun, try reversing it with dinner for breakfast. Top that black bean chili with a fried egg. Maybe have a cup of that lentil soup warmed up with some crème fraiche. It depends on what you can stomach in the morning, but this option adds variety and nutrients to your breakfast.

Oatmeal with chia seeds – Of course there is the ever filling and hearty oatmeal for breakfast with numerous options such as adding nuts, almond milks, seeds, dried fruit, cheese even and chia seeds. Even top an oatmeal with a fried egg! Oatmeal is a wondrous comfort food perfect for long days or hikes. Need a boost of energy? Try Chia Seed Oatmeal for a natural mental energy boost. Great to make in advance, in batches and for those with little prep time in the morning.

Brunch fun – Some of the following suggestions ways to again add vegetables and variety to your brunch since they require a little more time and may take restraint to not eat in one sitting. Brussel sprouts for breakfast? YES!! Here are two very delicious savory dishes using eggs, vegetables and additional animal protein.  Egg with Bacon Brussel sprout hash, and Brussel Sprout, chicken sausage hash . Fun hosting splurge – try Easy Baked Ham Tortillas topped with guacamole or bring some Mini bacon egg tarts to your next brunch potluck!

Healthy Eating Travel Series - What's in YOUR Fridge when you return? Tips to set you up for success!

Travel and healthy eating. Are these two opposing thoughts or complementary possibilities? The purpose, whether business or pleasure, often guides your viewpoint and approach to eating. Do you take travel as permission to eat however, whatever and with abandon? Do you travel for business dreading how to mitigate the damage from hotel happy hours and client dinners? I’ll tackle these questions and challenges that arise from eating on the road in my Healthy Eating Travel Series. I’ll provide tips on how to maintain your health goals without too much denial. So this means you can indulge on vacation? Of course it does. We all need a break and vacation is a time to enjoy, but without setting you back months in your wellness achievements.

How do I know? Cause I’m the person that doesn’t exercise on vacation. That enjoys drinks, desserts and the food of the region without worrying if it fits my personal health guidelines. I take a vacation.

This first installment starts at the end. The return home. Why? Because I was inspired by my own travels and often working backwards helps you plan for the approach. Will you feel more confident about your food choices – whether indulging or conscious – if your kitchen is prepared for your return? A well-stocked kitchen or freezer with healthy meal options, a meal plan ready for implementation, or some short cut resources helps you muddle through until you can replenish your clean eating supplies. This goal is important because you will be able to mitigate any damage done on the trip faster, bounce back into your health routine seamlessly, and decrease the time spent agonizing how to return to your health goals.

Top Travel Tips:

• Make extras of meals cooked/prepped the week prior to your trip and put them in the freezer. Made too much of that chili? Didn’t finish those lentil patties? Just freeze them the day before you leave and pull them out upon your return. If a late flight back, pull them out to defrost over night for an easy lunch the next day. One of my favorites is Semolina Quinoa Spinach Cakes. Eat some now, save some for later. Put the whole pan with foil or plastic wrap covering it directly in the freezer. Make it simple.
• Stock the fridge and pantry with easy to prep staples or even packaged if necessary – quinoa, oats, rice, mixed nuts, beans, frozen veggies. Even freeze meats for easy weeknight prep. Grass fed ground beef. Individually portioned chicken breasts.
• Ensure a grocery store trip is possible within a day or two of your return for at least some staples. Items such as apples, nuts, fish, arugula, veggies for sautéing.
• The week of your return try to lay low socially. Avoid too many social engagements that will tempt you to eat out and drink more. I use this time to catch up on work, house items; knowing that in a week I will return to my active social life.
• BUT, make sure you have some fun incorporated so you don’t dread the return – splurge on Wholefoods hot bar or maybe try that new sushi restaurant. Savor that dark chocolate you brought back from your travels. Too rigid rules will lead to self-sabotage. Budget in fun healthy ways to indulge post vacation.
• If a short trip (2 – 3 night), shop the day prior to your trip for items to cook immediately upon your return. Most things like fresh vegetables, eggs, yogurt, fruit, and well packaged meat will last up to 3 days in a fridge not continually opened.
• Meal plan before you leave; choosing interesting meals, but with minimal prep. Often when I return from vacation, although I’m inspired from local cuisine or dining out, I don’t feel like cooking. It’s been a nice break! It is easier to incorporate these fun ideas into known dishes then spend time investing in some totally new dishes. Treat the return as a mini-detox.

The result:

•          Healthy meals after days or week(s) of eating on the road. Clean, home cooked food.
•          Food to give you energy and sustenance for those post vacation work emails.
•         Escape the health deficit from eating on the road. Rather than be in the minus, maintain your health goals; facilitating the new progress.
•          Easier to jump back into the health routine with less withdrawal symptoms.
•         Confidence and faith in your abilities to maintain health while still indulging responsibly. Ultimately reducing self-sabotage.

Stay tuned for further installments on eating well on vacation, international travel, road warrior’s business travel tips, and family road trips. Have an idea or question? Don’t hesitate to contact me at yourwellnessscout@gmail.com

Healthy Doesn't Have to Mean 100% Perfection - What's Your Health Challenge?

Guest Blogger Cheryl C provides us her recent health challenge and solutions. She didn't let a kitchen remodel stand in her way!

We have been renovating our kitchen for three months. Yes, THREE months. When we started the demolition, I thought it would be a three-week project, but one surprise after another has kept pushing our timeline out. We keep an organic garden and generally try to eat healthy and smart, but this has been quite the challenge without a stove, oven, or sink. Here are three tips that have made this temporary situation a little more bearable:

1.      Find any excuse to get vegetables on the plate: Vegetables might taste great when steamed, sautéed, or roasted, but they’re just as good when raw. Not to mention better for you. In some ways, our eating habits have improved sans kitchen because so many of our meals center around vegetables. Salads and green smoothies are almost a daily staple in our diet; a habit I hope we keep when our kitchen is functional again.

a.      YWS Says: Awesome idea and adaptation! Embrace the opportunity to try a new health habit or revisit an old!

2.      The microwave is your friend: Granted, there are risks to frequent microwave use, but there’s no way around it when you want hot food without an oven or stove. I like to buy frozen side dishes from our organic grocery store and jazz them up. One of my favorites is a frozen package of lentils, kale, carrots, and peppers. After heating the package, I top it with a poached egg done in the microwave (super easy!).

a.      YWS Says: If you have a choice, use the oven or stove, but if in a pinch I’d rather use that than eat the packaged 10 ingredient foods. Try thawing the veggies first to reduce the time in the microwave. And love that egg idea –breakfast too!

3.      Don’t feel too guilty about eating out: Without a kitchen, everything is more work. After a long day at work, sometimes eating out is all we have the energy to do. And that’s okay…our kitchen-less house isn’t a permanent situation (I hope), so we allow ourselves to indulge and try to make smart menu choices when doing so. Put that sauce on the side!

a.      YWS Says: Mental health is as important as physical health! The time to unwind and regroup is key for self-nourishment and recharging. Choose wisely - focus on veggies and quality protein and don’t fear the quality fat!

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When Cheryl relayed her kitchen experience I asked her to submit her challenge because it exemplifies how we can’t be our healthiest selves 100% of the time. Life goes on. Habits take time to create. And during the habit making process kitchens are remodeled, jobs have crunch times, kids (or you) get sick, friends have parties. The list is endless. But one doesn't have to suffer. The tips here represent one of my main coaching themes- make the best of your situation and choose wisely along the way. She developed some great habits – I’ll check in with her on those green smoothies. She also ensured that accomplishing clean eating during this upheaval time didn’t add more stress. She cut herself a break by smartly eating out!

So I challenge you to make the best of your situation. Find the resources that help achieve health vs adds stress. Do you have a challenging health situation? Do you have tips to share? Or maybe some questions? Let me know! Submit your guest contribution or challenge to yourwellnessscout@gmail.com, comment to this blog, OR post to www.facebook.com/yourwellnessscout

Spring Clean Your Mind! - Alternative Therapies

Alternative therapies are any type of various systems of healing or treating a disease that is not included in the traditional curricula taught in U.S. and British medical schools. They have the healing effects of medicine, but do not originate from evidence gathered using the scientific method. They can be very successful based on the healer and the appropriateness of the method used. Common alternative therapies include Homeopathy, Chiropractic, Naturopathy, Ayurveda, Faith Healing, Reiki and more. They can provide numerous immune boosting benefits, preventative health and optimal health maintenance.

Below are the definition of some with many more to research!

A colonic is the infusion of water into the rectum by a colon therapist to cleanse and flush out the colon. It is also called colonic hydrotherapy or colon irrigation.

Acupuncture is key component of traditional Chinese medicine (TCM) involving thin needles inserted into the body at acupuncture points. Acupuncture is commonly used for pain relief, though it is also used for a wide range of other conditions.

Reflexology is the application of appropriate pressure to specific points and areas on the feet, hands, or ears. Reflexologists believe that these areas and reflex points correspond to different body organs and systems, and that pressing them has a beneficial effect on the organs and person's general health. 

Aromatherapy is the practice of using natural oils to enhance psychological and physical well-being. Oils are used in everything from direct ingestion to topical use, to drops on pillows and in clothing and can be a great additive to a nightly humidifier. Scents such as lavender are popular for relaxation and peppermint for clearing the sinuses and mind.

Qigong is an ancient Chinese health care system that integrates physical postures, breathing techniques and focused intention. Breathing has become more popular to fight chronic inflammation and techniques such as Qigong can focus one’s breathing in a disciplined and useful manner.

Check out one of these today! Maybe there is a free info session at a local health center or maybe your yoga studio is having a demonstration. Many of these practitioners will welcome your curiosity and interest to try so don’t be shy think about how you can expand your wellness tool kit.

It is all about finding what works for your body, to not only heal but also spring clean the mind! 

A TASTE of Spring - weather & recipe wise!

SPRING IS ALMOST Here!
With a few rainy mild days in our midst, it's easy to get the taste of spring and the motivation to renew those health goals. With Spring comes new vegetables, maybe a pantry make-over or finding foods that energize you through the inconsistencies of a rainy March. Check out this vegetable dish that has the comforts of a wet spring but the hints of what's to come - Kohlrabi Carrot Fritters with Avocado Cream Sauce. Kohlrabi is a versatile, crunchy vegetable that pairs well with other root vegetables. The cream sauce adds enough fat for dissolving those fat soluble vitamins (A, E) in the veggies! Get energized and strong to avoid injury on these rainy runs, outdoor workouts or even just the daily commute. 

Stay tuned for more from Your Wellness Scout in her Spring Equinox of her quarterly newsletter. 
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