While vacation is a time for relaxation and exploration, it can also present challenges for those on a weight loss journey. No matter your vacation style, it is possible to enjoy your time away while staying on track with your health and fitness goals.
Plan activities based on your fitness level
Try activities you normally wouldn’t do at home. Pick excursions that match your fitness goals, like hiking through breathtaking landscapes or a guided tour of the best snorkeling spots.
Bring healthy snacks
Finding time for meals may be challenging with a busy itinerary. Consider packing nutritious snacks such as fruit or an RM Protein Shake* to sustain your energy levels throughout the day and avoid unhealthy food choices between excursions
Pack for exercise
If your vacation spot lacks convenient exercise facilities, pack some of your favorite workout equipment from home to maintain your routine. Jump ropes and resistance bands are compact, lightweight, and travel-friendly options that keep you active even while away.
Check the menu before you go
When vacationing, encountering unique or local cuisines can pose a dietary challenge. Before your trip, research restaurants and choose meals tailored to your diet. Select dishes featuring lean proteins and vegetables that are grilled, steamed, or baked instead of fried
Share a meal
Immersing yourself in the local cuisine of the area you’re staying in is a great way to grasp the local way of life To avoid the temptation to overeat, share a meal with yourtravel companion or ask for a to-go box and portion out your food before digging in.
Remember the 3-bite rule
If you eat something that’s off your diet plan, remember the 3-bite rule. Studies show the first taste of a food is the most pleasurable. The second bite is also good but doesn’t have the same effect as the first. By the third bite, you have experienced the flavor, and the excitement starts to decline.
| RECIPE YIELDS: 16 servings of protein
INGREDIENTS
CHICKEN INGREDIENTS
• 4 chicken breasts (4 oz. each)
• Walden Farms® Original BBQ Sauce
BBQ RUB INGREDIENTS
• 1 Tbsp Lakanto Monk Fruit Brown Sugar Sweetener
• 2 tsp chili powder
• 2 tsp paprika
• 2 tsp cumin
• 2 tsp garlic powder
• 2 tsp onion powder
• 1 tsp mustard powder
DIRECTIONS
1. Mix the ingredients for the rub in a bowl. Season the chicken breasts on both sides.
2 Place the seasoned chicken on the grill over indirect heat and close the lid.
3. Rotate the chicken 180° every 15 mins., and cook until internal temperature is 150°F.
4. Move the chicken over direct heat and baste it with BBQ sauce. Cook for 2 mins. Flip the chicken and baste it with more sauce. Cook for another 2 mins.
5. Continue this process 2 to 3 times until the chicken is charred or the internal temperature is 160°F.
6. Take the chicken off the grill. Let it rest for 5-10 mins. before serving.
RECIPE YIELDS: 10 servings of vegetables
INGREDIENTS
KABOB INGREDIENTS
• 2 cups mushrooms
• 1 zucchini (about 1 cup)
• 1 red pepper (about 1 cup)
• 1 onion (about 1 cup)
• Salt and pepper, to taste
• Zero-calorie nonstick cooking spray
• 4 metal skewers
CHIMICHURRI INGREDIENTS
• ½ cup fresh cilantro, finely chopped
• ¼ cup fresh flat-leaf parsley, finely chopped
• 1 shallot, finely chopped
• 1 Fresno chile, finely chopped
• 3-4 garlic cloves, thinly sliced
• ½ cup white wine vinegar
• 2 Tbsp fresh oregano leaves, finely chopped
• ½ tsp kosher salt
DIRECTIONS
1. Whisk together the chimichurri ingredients in a bowl and set aside.
2. Spray the grill with zero-calorie nonstick cooking spray and heat to medium-high.
3. Cut the vegetables into 1- or 2-inch pieces. Thread onto the metal skewers.
4. Season the skewers with salt and pepper.
5. Grill the skewers for 8 mins. per side or until the vegetables are tender and lightly charred.
6. Remove the skewers from the grill and serve with the chimichurri sauce.
| RECIPE YIELDS: 4 servings of fruit
INGREDIENTS
• 4 apples
• 3 Tbsp lemon juice
• 2 Tbsp Lakanto Monk Fruit Brown Sugar Sweetener
• 1 Tbsp cinnamon
• Zero-calorie nonstick cooking spray
• Walden Farms®
Sugar-Free Maple Syrup, to taste
DIRECTIONS
1. Combine water and lemon juice in a shallow dish. In a separate bowl, mix cinnamon and monk fruit. Set both aside.
2. Cut the apples into ½-inch slices. Core each slice and add them to the lemon juice. Let them sit for a few minutes. This will prevent browning.
3. Heat the grill to medium-high. Spray each slice with zero-calorie nonstick cooking spray.
4. Grill the apples for 4-6 mins. on the first side, turn and cook for another 2 mins.
5. Place the grilled apples on a plate and drizzle with the sugar-free maple syrup. Top with the cinnamon and brown sugar mixture.
FOR FLEX™ PATIENTS:
Top with crushed walnuts (4).
RECIPE YIELDS: 1 serving of fruit, 2 servings of vegetables
INGREDIENTS
• 7 oz. still water
• 4 oz. sparkling water
• 1 cup of red berries, frozen
• 1 cucumber (about 2 cups)
• 1 packet Crystal Light Pink Lemonade (single serve)
• 1 sprig of mint
DIRECTIONS
1. Slide the cucumber into ½-inch pieces. Cut the mint sprig into small pieces. Set both aside.
2. Bring water to a boil in a small pot. Add the mint and cucumber. Turn off the heat and let it sit for 2 mins
3. Add the frozen berries to the pot and let them sit for a minute to defrost. Crush the berries lightly with the back of a spoon. Strain the mixture.
4. Pour 2 oz. of the strained mixture into 4 tall glasses. Add a few ice cubes into each glass, top with 4 oz. of lemonade and 1 oz. of sparkling water. Stir gently to combine.
5. Garnish with a few frozen berries.
FOR FLEX™ PATIENTS:
Add 1.5 oz. of vodka.
Choose kid-friendly activities
Traveling with your kids and family can be an enjoyable experience, but it also presents challenges. It’s important to plan activities that cater to everyone’s interests. Consider options like beach games, mini-golf, or local nature scavenger hunts to ensure something fun for everyone.
Focus on quality over quantity
Vacations are special memories-making events and should be fun and stress-free. Focus on the quality of your family time, and don’t stress about every bite. Remember that one meal or snack not on your diet plan doesn’t define your journey.
Lead by example
Show your kids what healthy eating habits and staying active look like. Emphasize the importance of self-care by having some balance on your vacation. A little time for yourself can keep everyone happy.
Luxury vacations can often be indulgent, decadent and delicious. From fine wines, to top-shelf liquor, and cocktails, you might have more than enough choices to derail all your hard work. Instead, opt for flavored seltzer water with fresh fruit or make your own mocktail.
Choose healthy options whenever possible
It’s no secret indulgent meals will always be on the menu. Choose healthier options whenever possible, such as grilled proteins, salads, and fresh fruits to maintain an overall calorie balance while on your trip.
Engage in active relaxation
Upon reaching your destination, the temptation to spend all day lounging by the pool can be strong. However, it’s important to remain active. Consider engaging in activities like swimming laps or participating in a beach yoga class to stay active and energized.
Is it okay if I go off my diet for the summer?
Summer may cause disruptions in your diet plan due to vacations, holidays, and kids out of school. However, it’s possible to still stick to your diet and avoid missing out on the moments that matter. Here are a few tools to help keep you on track:
A perfect vacation addition to any suitcase is our Fat Burner Boosters They contain a blend of ingredients that allow you to continue losing weight while increasing your metabolism and sustaining your energy throughout the day.
We know that sometimes it can be hard to resist the temptation to reach for an item not on your diet plan. This is where Carb Control can help. It works to reduce carbohydrate absorption and improve glucose control for healthy weight loss or prevention of weight gain.
This can be used if you are on RM3® and have a trip coming up that might make it challenging to stay on track with your diet. The SOP provides added food options to help prevent you from regaining the weight you have already lost.
Remember the importance of exercise during this time. Walking 15-20 minutes per day can be a great way to burn extra calories and maintain weight loss during the summer months.
If you need additional support during this time, your RM Provider is here to help provide you with additional tips and tricks to help you stay on track.
Recipes Courtesy of Cheryl Kennedy, RM General Manager LAUREN DAVIS, NP
Being overweight was not an enjoyable experience at all. I felt limited in the things I loved to do. I had no energy to go out and enjoy time with my family or attempt to play recreational sports.
There were a few times I tried to implement healthier habits. That seemed to work for maybe a week or two, but then I’d make an excuse for why I couldn’t keep it up. I had gotten to a point where I felt like I had lost track of myself.
I decided to do something about my weight because of my two young children. I noticed I was missing valuable time and memories spent with them. I had been in a constant battle trying to figure out how to get my mind and body back on track.
It felt amazing to finally see a positive change within the first month. My blood pressure had improved. Physically, I was capable of keeping up with the kids.
Red Mountain has given me my youth back!
My weight has kept me from doing things with my daughter. I’m a single dad, so my whole world revolved around her. It also affected me physically. I didn’t sleep much and constantly fell asleep during the day. Simple tasks like walking exhausted me.
The first time I tried to lose weight, I was 18 and used Hydroxycut. It helped give me energy and shed a few pounds. However, I gained the weight back and then some. Flash forward two decades, and my doctor tells me my heart health is at risk. I was diagnosed with heart failure and had six months to live. At that moment, I realized I needed to live the life I wanted to live, not the life I had to live because of the way I was.
Today, I’m in the best shape I’ve ever been in.
I’ve gone from a 58-inch waist to 36 inches and don’t wear 4XL shirts anymore. I can sleep almost 8 hours a night. My relationship with my daughter has drastically improved. She doesn’t have to worry about my health anymore.
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