Vacation Proof Your Diet
You don’t need another article that’s going to tell you the same old advice about eating healthy on vacation. “Watch your portions!” “Pack some snacks!” “Pick a cheat day!”
You’ve heard it all before.
And yet every year you go away for a fun vacation, get carried away at the buffet, and come back 3 to 5 pounds heavier than when you left.
It sure would be nice to find a diet plan that would work 365 days per year. A plan that would have you at your ideal weight, happy with your body, and not deprived of the foods that you love. Even while on vacation.
Such a plan does exist, and it’s really simple.
It’s so simple that it’s not even a plan; it’s a mindset.
If you want a lean, energized body 365 days a year then you must become unreasonable.
Unreasonable, that is, by society’s standards.
Society today says that it is reasonable to…
- Binge eat on vacation.
- Consume large quantities of sugar on a regular basis.
- Frequent fast food restaurants.
- Exercise at a slow pace once or twice a week.
- Slack off on keeping your body properly hydrated.
- Live a sedentary life while consuming extra large portions of food.
- Eat processed and industrialized “foods”.
- Reduce your standards for health and quality of life.
- Put your goals and dreams on hold.
- Let your goals and dreams slowly die.
If you’re living a “reasonable” life by society’s standards then you are out of shape, tired and dehydrated. You go away on vacation and come home heavier and more uncomfortable.
Nothing else could result from abiding by society’s rules.
If you want different results, if you want to achieve a body that’s lean, healthy, sexy and energetic, then you must become UNREASONABLE.
The UNREASONABLE FIT PERSON will…
- Eat sensibly on vacation, balancing indulgences with activity and calorie control.
- Restrict sugar for only rare and special occasions.
- Stick with simple, wholesome meals made at home (like the recipe for Slow Cooker Balsamic Chicken below)
- Exercise at a high intensity 3 - 5 times per week, always pushing themselves to lift more and go harder.
- Make the conscious effort to drink water throughout the day to maintain proper hydration.
- Live an active life where food is consumed sensibly as fuel.
- Fill their diet with fresh, real, unadulterated foods.
- Refuse to peak physically or mentally; always strives to raise the bar.
- Actively pursue their goals and dreams. AIM HIGH!
- Routinely achieve their goals and dreams…and go on to set new ones.
So there you have it, the way to vacation proof your diet is to adopt the mindset of an UNREASONABLE FIT PERSON.
This mindset will carry over into your entire year, not just that week of vacation, and by the time next summer rolls around you’ll be living in a very unreasonably fit and energized body!
If you’re not yet one of my fit and active clients then join us now! I’d love nothing more than to guide you through your stunning body transformation!
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I Wanna Be Like…
Do you have a fitness inspiration? Someone to observe whom embodies the lifestyle that you wish to have?
Focus on shining examples of fitness, and forget the standards that society has accepted.
Slow Cooker Balsamic Chicken
There are many ways to prepare chicken breast. You could grill it, bake it, sauté it or fry it. You could eat it cold or hot, spicy or mild. You could season it generously or leave it plain. You could spend lots of time and effort, or barely any at all.
This Slow Cooker Balsamic Chicken tops my list of favorite ways to prepare chicken breast. It requires minimal time and effort and results in moist, tender, flavorful chicken that could compete with just about any fancy chicken dish. All while providing superb nutrition to keep you fit, lean and in control of your health.
Courtesy of RealHealthyRecipes.com
Here’s what you need
- 3 yellow or red onions, quartered and sliced
- 4 boneless, skinless chicken breasts
- Sea salt and black pepper
- ½ cup balsamic vinegar
- ½ cup chicken broth
- 2 Tablespoons Dijon mustard
- 1 teaspoon whole grain mustard
- 1 Tablespoon fresh Thyme, minced
- 1 Tablespoon fresh Oregano, minced
- 1 Tablespoon fresh Rosemary, minced
- 1 teaspoon crushed red pepper flakes
- 1 Tablespoon minced garlic
- 1 Tablespoon fresh Parsley, minced for garnish
- Place the onions in the bottom of the slow cooker and top with the chicken. Season generously with salt and pepper.
- In a small bowl, combine the balsamic vinegar, broth, both mustards, thyme, oregano, rosemary and red pepper flakes.
- Pour the mixture over the chicken and sprinkle with the garlic.
- Cover and cook on high, until the chicken is tender, for 4-5 hours. Garnish with fresh parsley. Enjoy!
One serving equals: 130 calories, 2g fat, 4g carbohydrate, 1g sugar, 350mg sodium, 1g fiber, and 26g protein.
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I have been going to the 5:30 Monday/Wednesday/Friday Bootcamp for over two years. Bootcamp has given me a confidence that I never had before. While I have always loved working out, I have found a love for doing so outdoors. I love the challenges that Laura gives me each time. She is so encouraging and motivating. Whatever the weather it is so worth it. There is such a feeling of accomplishment to finish a Bootcamp session in the rain, cold, and sometimes even snow! I believe because of bootcamp I was able to become a fit strong athlete that has run in 2 half marathons and even the New York Marathon last November. I can't say enough good things about Bootcamp and Laura.
I started bootcamp about two years ago. I have tried gyms, walking and exercise classes and would go a few times and then stop. That was not the case with bootcamp. It is always different and nothing compares to working out outside. I am not a morning person but have no problem getting up at 5 am three days per week. I feel more energetic on bootcamp days. Laura is a fantastic trainer. No matter what level you are, she adapts the program to fit your needs.
Here is the best thing about Boot Camp with Laura...she really cares about you as an individual. She is able to seamlessly tailor an individual's work out based on ability level and physical condition/situation. She pushes all of us as hard as we can ("kicks our butts!") without allowing any of us to overdo it. For those women who have been doing the camp for awhile and are very fit she sees to it that they are "burning." However, when a member is nursing an injury in a particular area she finds other approaches to give them a good workout without endangering their health. When a new member joins us she is careful to see that they are challenged without being overwhelmed. No one is ever made to feel that they are "not up to par" - either by Laura or the other ladies in the group. Individual progress is noted and applauded. I am new to the group and so not at the level of many of the others. But I feel welcome and comfortable and encouraged by seeing other camp members who started where I did and are now fit and strong. I hope to be able to be there one day myself.
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What readers are saying about my book "Choose Well To Live Well!"
Thank you for writing this book! Incredibly motivating, informative and inspiring - with plenty of hands on tips and concrete advice. Well done! ~Editor, Balboa Press
This book was so enlightening to read! I have known Laura for 10 plus years and she is so inspirational to myself and my family. She is instrumental in making you feel good, active and healthy. Laura gives so much of herself and energy to others. We are lucky to have her in our lives. ~Vince Camuto
This book was incredibly insightful. I loved the authors realistic approach to living a better life. And it came at the right point in my life too!! I will definitely be practicing some of her recommended techniques and I'll pick up this book whenever I need that reminder to focus on the present and own my choices. Thanks for such a spectacular message! ~Michelle
Good Book. I recommend. ~Gary Ford
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A gift of inspiration and common sense. I read this book in one sitting. The messages will be filtering through me for years to come. The voice is very clear and impactful. We think making big changes in our lives is complicated, but this book shows how it can be done in simple, clearly defined steps. It's not just about nutrition, it's not just about exercise - it's about healthy thinking and how healthy thinking leads to healthy choices. I'm keeping it by my bed for many future re-readings, whenever I need more inspiration and redirection. ~Mary
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"I attended the "Empower Yourself" workshop in May 2013 and it was a transformational experience for me. To be honest, I thought I was signing up for a nutrition class but what I experienced was a life wellness class that gave me techniques to handle my hectic schedule. I learned to take a few minutes a day to relax and focus on the positive aspects of my life, so that I could more calmly handle the issues that come up during the day. I also learned relaxation techniques for the evening that really helped me get a peaceful night's sleep for the first time in years. Another key component of the class is healthy eating and learning which foods are good for your body and which foods you should avoid. I added two servings of greens to my meals which made me feel lighter and eliminated the bloated, sluggish feeling that I used to have after meals. Overall, I feel in control of my life now. I am empowered to make healthy choices in the food I eat and healthy choices in the way I handle stressful situations. I no longer have that fuzzy, groggy feeling when I wake up in the morning. I feel focused and engaged in making choices that move my life in a positive direction. I highly recommend this class to anyone who wants to lead a happpier, healthier life." D.W., Westport
"I attended Laura's Living Well Workshop in January and it was a perfect way for me to start off the new year. I decided to commit to the 4 week program because I knew that I needed to calm my mind and try to deal with everyday stressors in a better way! The great thing about working with Laura is that she treats everyone so specifically and individually. Even though there were other members of the group with me each week, Laura has a way to tailor her teachings and motivation towards each of us and what we each specifically need. We started off by discussing the foundations of healthy living - moving our bodies each day, adding more servings of greens to our days, calming habits and of course, meditation. I had never really thought of using meditation but had been encouraged to try it. Having Laura lead us through it each week was very safe and comforting. I quickly realized that by meditating and focusing on positive, nourishing thoughts I would be able to face things a busy day can send my way. I also hear Laura's voice in my head pushing to take calming breathes, telling me to look for the positive in tough situations and be aware of my choices and choose positively. Finally, the best part of working with Laura is that she truly practices what she preaches and teaches. She is a phenomenal role model in body, mind, and soul. " J.V., Norwalk