By Emily Saunders

Ahhh vacation!  Time to prop up our feet, drink fruity cocktails like a fish and dig in to all of the food, because it’s vacation and that’s what we do, right?

I used to.  If this sounds like you I’m not judging.

I used to be so tied to my strict eating plan that I would look for a great excuse to lighten up a little and justify it to myself.  Vacation is perfect for that!

But when we dig a little deeper what message are we sending ourselves?  If we feel that we need an excuse to relax from our plan then our plan is probably not going to last forever anyway because in some way we’re feeling deprived.

Our first thought when we have an abundant buffet in front of us is often ” I  better eat up because it won’t last forever”.  That said, when was the last time that food was scarce in our first world country?  Food is everywhere all the time, yet when it’s in front of us we feel like we need to eat up right? (Note:  I do realize that there are plenty of hungry people living in our country.  Feeding the hungry is a passion of mine and I pray that we can continue to find ways to feed them BETTER.  I’m speaking relatively here.)

I approach vacation a little differently these days.  Yes I enjoy some treats and indulgences, but also recognize my body needs good nutrition and certain foods just don’t jive well.  Also, I realize that depriving myself or trying to eat on a “plan” will just make me resentful of the situation.  I once went on vacation just a few weeks before a physique competition and let’s just say that I focused WAY too much on food and all of the things I “couldn’t” have.

So- last week I returned from my lovely Caribbean vacation (fitness pros check out www.fitnessprotravel.com) feeling both satisfied and guilt-free.

Here are my tips for navigating an all-inclusive vacation:

1.  Stick to your healthy breakfast.   Ok so maybe it’s just me, but I actually crave a healthy breakfast.  Give me an omelet and a few oats and I’m a happy camper.  This trip I threw in a sausage link or two and a few bites of fruit and was satisfied until at least 1pm.  I taught my bootcamp shortly after breakfast too which made this extra easy.  Just like any other time starting the day off on the right foot tends to help us make better choices throughout the day.

2.  Hydrate.  Especially while in the sun it’s so important to drink plenty of water.  Literally chug it all day long.  Try to drink your bottled water before it gets the least bit warm then grab another.

3.  Survey the Buffet.  Ever started piling your plate up at a buffet before taking a look at all the options?  Research shows that those who just dig in eat up to 25% more than those who first consider the options.  That adds up.  I like to go through and pick out my two favorite protein sources, my favorite veggies (as many as I want), my favorite starch and then check out any indulgent items that I want to taste.  On this trip an average lunch might look like this:  2 pork ribs, 1 chicken thigh, salad with lots of veggies, 3 slices of potato, 2 chunks of mango and a teeny weeny dessert square.

4.  Load up on salad first.  Especially if you’re super hungry when arriving to a buffet it’s a great idea to go straight to the salad bar and choose veggies only plus a few bites of protein if available and a vinegar based dressing.   This will help you make better choices when you hit up the BIG buffet.

5.  Eat slowly.  We’re so used to chowing down our food as Moms that it can be difficult to slow down.  I love the savory pace of dinner in the Caribbean.  They serve courses at least 20 minutes apart and although the portions are quite small 4 courses takes an hour and a half and I always leave satisfied yet not stuffed.

6.  Sample the local favorites.  Healthy or not I always take the opportunity to taste some of the local favorites.  Plantains in syrup,  unique types of grilled fish,  vegetables that are uncommon in the US,  tropical fruits,  and unique preparations.  Taste is the key here.  It’s like a lesson in culture

7.  Observe the Culture.  At the resorts where we stay much of the staff bunks on the resort and then goes to visit family in outside cities during time off. They eat many of their meals on the resort.  I’m always fascinated by what I see.  Unlike the Americans who eat burgers, fries, chicken nuggets and spaghetti, they eat mostly meat and fish, salad and veggies and plenty of fruit.  And we wonder why the Dominicans and Jamaicans have such pleasant physiques  I also love to watch what Europeans choose.  They too go heavy on the meat, olives, cheese, veggies and fruit.  You won’t see piles of pasta, rice, or potatoes on their plates.

8.  Stick to clear drinks.  I’m not gonna lie those fruity frozen beverages are pretty and sure do taste yummy during an afternoon on the beach.  I’m not going to say not to have ONE, but if you’re going to drink alcohol it’s best to stick with wine, light beer or clear drinks like Vodka Club Soda.  If you need something more flavorful then Bloody Mary’s are low in calories and sugar.  Here’s where we go back to tip #2.

9.  Pause before Seconds.  When I’m in a place with an unlimited supply of tasty food it can be difficult not to get seconds immediately.  Pause.  Savor the moment.  Drink another glass of water.  Wiggy and I typically read our devotion over lunch and then discussed it after which gave us plenty of time for our food to settle.  By the time we were done we typically were no longer feeling the need or desire for seconds.  Except the day they had my favorite Caribbean Dessert.  It’s called pudding but it’s more like nut and cake soaked in a light coconut syrup and it’s scrumptious.  Back to #7.  The desserts are literally bite sized so it’s easy not to go overboard.

10.  Be Mindful.  Rather than just letting all inhibitions go OR trying to stick with your “Plan” 100% of the time, practice mindfulness.  Take note of how much you’re eating.  If you’re eating more indulgent foods than usual then it might be a good idea to practice more portion control.  (We are NOT advocates of eating less volume BTW).  If you find that eating dessert at lunch makes you want to eat only dessert for dinner then maybe it’s better to forego.  Pay attention to your body’s feedback.  Are you feeling more or less hungry?  How about cravings?  Use the lack of routine as practice to further understand your body.

Tell us:  What’s your best tip for vacation eating?   Do you find yourself in the overly-indulgent or overly-strict camp?  How can you break out?