Eating Healthy on Vacation

Written by: Cole Millen (see bio below)

Vacations aren’t supposed to be a time for challenges. The whole reason we undertake them is so we can escape the stressors of everyday life and relax. Unfortunately, there is usually one problem that many vacationers face, and that’s trying to maintain a healthy diet. Many of us tend to eat fairly well when we can control our food options. Yet when we go on vacation, sometimes our options can be rather limited. Fortunately, there are ways for us to still enjoy ourselves without our stomachs hating us later. Here are a few tips for eating well while on vacation:

At the Airport:

The airport is often cited as the most frustrating aspect of traveling – and it certainly doesn’t help anyone trying to maintain a healthy diet. Most airport restaurants tend to offer fast foods or other high-fat, high-sodium options. You can counteract this by seeking out healthier alternatives like sandwich shacks and salad bars. Some food stands also offer items like fresh fruit and veggies, pita and hummus, and smoothies.

Unfortunately, once you’re airborne your food options become even more limited. There are a lot of airlines that offer healthier options, so be sure to ask your steward/stewardess. Worst-case scenario: bring along healthy snacks to munch on during long flights (as long as you don’t mind paying airport prices!).

At the Hotel:

Hotels are absolutely critical for maintaining a healthy diet on vacation. After all, this is the place that you essentially “live” at, for all intents and purposes. For this reason it is important to ensure that you are staying somewhere that can cater to your healthy needs. Taking the time do to a little research beforehand is a great way to ensure you find the right place. Reading reviews from consumers can provide the most unbiased and honest form of information. In a recent trip of mine, I found a great site that listed reviews for amenities and restaurants at Las Vegas hotels. This was extremely helpful and assisted me with finding a hotel with a fitness center as well as a gluten-free restaurant!

As another option, you’re more than welcome to bring in outside food items to store in your hotel room. Buying things like soup, oatmeal, or fresh veggies will help keep you on a healthy track. If you want to indulge in a continental breakfast, don’t forget the fruit! Fruits are high in fiber and a healthier alternative to doughnuts and pastries.

Eating Out:

Most people end up eating out at some (or a series) of restaurants when they’re on vacation. There’s nothing wrong with this, but be sure to remain focused on eating well. For starters, try to gravitate towards restaurants that serve fresh and locally sourced foods. Check the menu beforehand so that you can avoid last minute temptations and surprises. Seafood restaurants and salad bars can be great options. As well, eat a healthy snack before dining out to help prevent over-eating.

Once you’ve arrived at the restaurant, resist the urge to order appetizers. Try to stick to boiled, broiled, fat free and grilled food. Remember, fat-free does not necessarily mean low calorie or low sugar. Use caution and better judgment when ordering your meals. Don’t be afraid to ask your waiter or waitress if they have nutritional information available for their menu items! Another helpful tip – a colorful meal is more likely to be high in nutrients and fiber. Order a side of vegetables to bulk up your entrée rather than getting fries or onion rings. Finally, customize your meals to include lower amounts of fat and sauces. For example, when ordering a salad, ask for less dressing or for the dressing to be on the side.

Staying healthy on your vacation is absolutely possible; it just takes a little discipline. If you follow these tips you can find yourself coming home looking just as great as when you left!

About the Author:

Cole Millen is an avid traveler and foodie who never forgets that life’s best memories are made through real life apprehension of legitimate “experiences.” Check out his blog for more fitness and nutrition tips at

Be Well xo

Nourishing Your Body For Wellness

I am very pleased to introduce Inspiring Healthy Living‘s first guest blogger, Jillian McKee! She reached out to me recently asking if she could contribute a guest blog about the importance of healthy eating to those coping with cancer treatment. If you are interested in submitting a guest blog for my consideration, please do not hesitate to email me! I am always looking to network with others that are passionate about health and wellness.

Nourishing Your Body For Wellness

By: Jillian McKee

No one wants to hear the dreaded word from their doctor – ‘cancer’. Whether diagnosed with mesothelioma or any other form of cancer, one will do everything possible to not only survive, but to live healthy and well.

When going through a cancer diagnosis, treatment, or recovery, the body can be quite traumatized. Great care must be taken through basic needs such as sleep, exercise, and nutrition. Preparing and eating healthy foods can greatly aid the body during cancer treatment and restoration.

The many properties needed for proper nourishment include minerals, vitamins, protein, carbohydrates, healthy fats, and plenty of water. Many cancer patients lose their appetite and feel anxious about the additional stress of maintaining a good diet. However, this is very vital in the healing process.

Smoothies can easily be prepared from fresh ingredients like baby spinach, apples, berries, raw juices, and avocado. Almost any healthy food can be combined into a nutritious drink according to one’s preferences. Flax seed, olive oil, black beans, or other protein sources can be blended to add additional nutrient requirements.

It’s important to remember the necessity for good nutrition when fighting cancer. Malnutrition can negatively affect the body, especially in cancer patients. When the body receives proper nutrients it will be less likely to suffer weight and muscle loss, and more likely to retain healthy tissue and fight infection. Maintaining a strong and healthy body may ease the difficulties of cancer treatment and its results.

In certain cases, supplements may be added to nutritious foods in order to help the patient take in enough nutrients to stay well. Medication may decrease nausea and vomiting and increase appetite, digest food, and treat pain. Nourishment is necessary for healing and wellness.

Interested in learning more about holistic nutrition and cancer treatment? Check out this article from

About the Author

“Jillian McKee has worked as the Complementary Medicine Advocate at the Mesothelioma Cancer Alliance since June of 2009. Jillian spends most her time on outreach efforts and spreading information about the integration of  complementary and alternative medicine when used in conjunction with traditional  cancer treatment.”

Click here if you are interested in connecting with Jillian or reading some of her blog posts.