(Without Feeling Deprived)
Summer vacation should feel like a break and not a blood sugar roller coaster.
But if you’re trying to lower your A1C, prevent diabetes, or lose weight, you might find yourself torn between enjoying the trip and staying on track.
Let me tell you about a client of mine (we’ll call her Maria) who recently took a long-awaited vacation to visit family. She was excited… but also nervous.
“There’s going to be so much food and everyone’s going to comment if I don’t eat it,” she said during our call before her trip.
She wasn’t just worried about what to eat. She was worried about the pressure, the irregular schedule, and losing momentum. Does that sound familiar? If it does, continue reading because I have some tools for you.
🌴 Why Vacations Can Feel So Tricky
Vacations throw off all the routines you’ve been working hard to build:
- You’re not in control of the food
- Sleep and movement habits shift
- The “it’s just one day” mindset creeps in… every day
Add in sugary drinks, skipped meals, and social pressure you can suddenly experience blood sugar swings and cravings coming back in full force.
But here’s the truth:
You can enjoy your vacation and support your health goals at the same time.
It’s not about perfection. It’s about intention and a little prep. I have had many clients that have been able to travel, enjoy and continue to find a healthy balance with their habits. Here are some strategies for you to explore and try when going on your next trip.
🧳 5 Smart Strategies for Staying Steady While Traveling
1. Pack Your Power Snacks
If there’s one thing I always tell my clients, it’s this: Control what you can.
Pack snacks that are rich in protein and fiber. What are some options? I want you to think almonds, protein bars, hard-boiled eggs, or pre-cut veggies. This helps you stay grounded when meals are delayed or options are limited.
2. Stay Hydrated Before You Get Hungry
Fatigue and cravings often start with dehydration. Carry a water bottle with you (my favorite is linked HERE), and aim to drink consistently — especially before meals or drinks.
3. Preview the Menu (or Have a Default Plan)
Even if you’re playing it spontaneous, take a few seconds to glance at the menu before ordering. Make sure that you look for meals that include:
- A good amount of protein
- A non-starchy vegetable
- A good source of healthy fat
- Have sauces on the side to control the amount
4. Don’t Arrive Ravenous
Now THIS is a game-changer. Please make sure you have a small protein-rich snack before a restaurant meal or party (like a boiled egg or Greek yogurt). This keeps your hunger in check so you’re less likely to go overboard and go into hangry levels (you know what I mean…).
5. Choose Treats You Actually Want
Vacation should be enjoyed, including a treat or two. But make it intentional. I tell my clients to make those treats be the best treats possible and to enjoy them fully. So please, skip the stale cookies and say yes to something you truly love. Eat it slowly and savor it without guilt.
🧘♀️ Your Vacation Isn’t a Test — It’s a Chance to Practice Balance
You don’t need to count every carb or skip every indulgence. Focus on approaching vacation with mindfulness and committing to keeping simple strategies so that when you return, you are feeling good; not frustrated or defeated.
That’s the kind of energy we want to keep building. Now while summer seems to be a bit chaotic at times when it comes to schedule, it may be the perfect time to start building a great foundation and get ready for the Fall.
If you’re coming back from vacation and feeling like your energy or eating habits need a reboot, the 5-Day Sugar Fix Reset is a simple, supportive place to start.
This short and sweet program gives you five days of focused guidance to help you stabilize your energy, reduce cravings, and create a strong foundation — without cutting out all your favorite foods or doing anything extreme.
💡 And through August, it’s available at a special price of just $19.
👉 Get Your Sugar Fix Reset here
You’ll also have the option to book a 20-minute clarity session if you’d like to assess if my signature program, the A1c reset protocol with more personalized support is what you need as you move forward. You can schedule your free Clarity Call right here – https://calendly.com/coachjenp7/call
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