Healthy Eating on Vacation
 
The summer weather brings weekends away and family vacations and may also mean a change in eating schedules, stomach upsets and weight gain. If eating well is an important part of your travels, you'll appreciate these tips:

Stick to the same schedule, especially in the evening. Late-night eating leads to weight gain and risk of indigestion. Time differences can be a challenge but once you have adapted, try to eat at the same time you would if you were at home. For example, if you eat lunch at noon, eat when it is noon where you are.

Drink lots of water throughout the day. Carry a water bottle with you and refill. Water will help balance your body fluids which is important if you have taken an airplane and changed time zones.

Carry snacks with you so you are not tempted to buy junk food when hunger hits. I always have some almonds or home-made granola bars in my purse. My favourite recipe is below.

Make sure all snacks include some protein. This will ensure you stay fuller for longer. Fruit and nuts or seeds, pita with hummous, cheese and crackers are all good examples.

Go online to find a health food or grocery store nearby. I love to check out these stores wherever we go.

Take a probiotic while you are away. This is a substance that stimulates the growth of beneficial properties of intestinal flora. Travelling and eating out can modify the bacteria in your gut, leading to diarrhea.

If you are staying in a hotel, ask to have a fridge put in your room so you can store your snacks or prepare small meals.

If you are going on a road trip, create your own portable, back-seat refrigerator. Buy a cooler, get some ice packs and throw in yogurt, fruit, vegetables and hummous.

Here is a recipe for homemade granola bars that are easy to make, no-baking required. They are a great, portable snack. Make a batch, cut into squares and freeze or pack them up and take with you.

No Bake Granola Bars
2 cups quick-cook oats, uncooked
2/3 cup dates, chopped
1/2 cup almond butter
1/2 cup tahini
1/4 cup maple syrup
1 tsp vanilla
1 tbsp chia seeds

Process the dates in a food processor until well chopped.  Add the remaining ingredients and process until smooth. Spread the mixture in a square baking pan and refrigerate until firm.  Cut into squares and enjoy.