With the holiday season upon us and summer holidays offering a much needed break from daily life, many forsake their nutrition during this time. To counteract the fruity drinks served poolside and the carbs at barbecues, nutritionists reveal the ways to have a memorable vacation but in a healthy way. They warn against going on a crash juice cleanse and encourage people to protect their hair and skin by eating salmon and walnuts, among other industry secrets. Read on for some top tips on maximising your health and ensuring your return from your holiday rested, relaxed and well and ready to go back to work fighting fit and looking great.
Tip 1: Stay Hydrated
Nutritionist and health coach Nikki Ostrower said staying hydrated is the most essential thing to do while on vacation. Apart from being thirsty, being dehydrated can lead to water weight gain, a slow metabolism and kidneys functioning poorly.
Ostrower adds that while people are on vacation, they often tend to drink more alcohol, which further dehydrates the body in the summer heat. She said: ‘So not only does water keep you hydrated it helps beat a hangover so you can feel refreshed the next day.’
Jacqui Brockman, a New York nutritionist and dietitian, agreed that hydration is the most important aspect of staying healthy while on holiday. She said: ‘I can’t stress hydration enough. I recommend everyone to have 64 to 80 ounces of water daily, which can include seltzer water and herbal teas.’
Tip 2. Protect your skin and hair
Spending all day in the sun tends to dry out your skin and hair, so in addition to drinking loads of water there are other ways to combat weathered skin.
Brockman recommends eating foods that contain omega-3 fatty acids, such as salmon, walnuts and chia seeds, to keep the skin and scalp hydrated. She said: ‘If you have naturally dry hair, I’d do a weekly mask of a light coconut oil treatment. Also, apple cider vinegar will help itchy and dry scalps and get rid of dead skin.’
Ostrower said sunscreen is the best guard against the sun’s potentially harmful rays but admitted the body does need a healthy dose of vitamin D. She said: ‘It’s important to get some level of sun. I would recommend getting 10 minutes of unprotected sun time at 10am. After that cover up and put some sunscreen on. Wearing one of those cute floppy hats will protect the top of your head.’
Tip 3. How to brave the plane
Being stuck on a plane for hours with recirculated air is a recipe for the common cold, Ostrower said and she encourages clients to take vitamin C supplements to boost their immune system while traveling and to carry essential oils to clear out the body.
Anna Leybengrub, of Insightful Nutrition, said to brace for air travel with a hydrating skin mask the night before. ‘When traveling the best advice is to pre-plan. Just because you are taking a break from your life doesn’t mean you have to take a break from nutrition and your health. So pack healthy snacks like granola and trail mix, that way you don’t get stuck eating fatty and unhealthy airport food.’
Tip 4. The one plate rule
Summer often leads to several neighbourhood barbecues, with a variety of foods available to munch on. Although a fun social activity, barbecues can lead to overeating with people going back for seconds and even thirds.
Ostrower said resist the temptation to grab one more hot dog by sticking to a one plate rule. She added: ‘When you are grazing food you don’t really think about how much you are eating because you sit down for a bit and go back for more. Instead, know that whatever is on your plate the first time is the only thing you are going to have. This leads you to eat mindfully.’
Tip 5. Avoid juice cleanses
Brockman said people often try to counteract a binge eating vacation by returning home and going on an intense juice cleanse. She said: ‘It just doesn’t work. I think the best way to recover from an indulgent vacation is to be consistent with your diet. Try to eat as clean as possible in order to keep your body on track. Eat breakfast within the first hour of waking up and don’t skip meals.’
According to academics at the American College of Cardiology, health experts warn a liquid diet make people fat by concentrating the calories in food, making it easier to over-consume.
They also said these cleanses lack vital nutrients and can cause a range of health problems, from tooth decay to diabetes, migraines, dry skin and fainting spells — and even lead to weight gain and obesity in the long run.
Article taken in part from www.dailymail.co.uk
All content on this website is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. Always consult your own GP if you’re in any way concerned about your health.
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