n o u r i s h

How to Stay Healthy and Fit (and Sane) During a Road Trip

13 May 2010 Leave a Comment

by Christine Scarcello in Colorado, Nutrition, Travel, Wellness/Health Tags: Fast Food, Gas Stations, Healthy Eating, Road Trips, Traveling

It’s already May… Summer is soon approaching… the thunderstorms are rolling in, you’re taking finals or maybe even graduating from college this semester, and that can only mean one thing… Summer Vacation! Some of you might be staying home and working, traveling with family or friends, or planning day trips to the beach or whatnot. For me… this means Road Trip season!

On Monday my good friend and I are leaving for Colorado… Chicago >St. Louis > Denver and beyond… we’re stopping through Denver, Boulder, Colorado Springs, Durango, and possibly Santa Fe, NM before heading back to the midwest. This will come out to approximately 10 days of fun and couch surfing at friends’ places and 3000+ miles of driving.

Vacations alone can be stressful and total saboteurs of your health and fitness routine… but don’t fear – there are plenty of ways to stay healthy, while being sane about it, on your road trip. Starting off with food…

Be smart about the food you bring from home

During a road trip you’re going to spend a lot of time in the car. You’re also going to spend a lot of money on gas, so many of you might want to bring your own food to reduce costs. If you do this, remember a few things.

1. Don’t bring anything that will spoil. This includes dairy products like yogurt, cottage cheese, or string cheese. Sure, it might last for a little while, but with the rapid growth of bacteria on warm dairy products, you can never be sure. And the last thing you need during a road trip is food poisoning. Also be weary of mayonnaise-based salad sandwich fillings, such as egg, chicken, or tuna salad sandwiches. Mayonnaise can also spoil fairly quickly, leaving you very sick to your stomach.

2. Think about nutrition. Pack things that are nutritious, instead of products that contain empty calories (sodas, sugary candies) or products that are calorie-dense without offering much nutrition (chips, cookies, and the like). You’re going to get tired from driving or even sitting in a car for long periods of time, so be sure to pack snacks that will energize you, such as fruits that won’t spoil (apples, bananas, oranges, plums, peaches, and grapes), nuts (almonds, walnuts, pistachios), and home-made snack mixes such as trail mix or a granola, dried fruit, and nut concoction.

3. Don’t forget to stay hydrated! You’ll want to make sure you pack water or healthy drinks with you, but also be careful not to drink too much… or you’ll be stopping for bathroom breaks fairly often. Be sure to drink plenty of water the day before, and to drink moderately throughout the trip… sitting in a stuffy car can dehydrate you if you’re not smart about drinking your water.

Be choosy about the food you buy on the road

Unless you seriously plan ahead, chances are you’re not going to pack enough food for the duration of your road trip… and what about on the way home? At some point you’re either going to get sick of the bananas and almonds or you’re going to stop for some fast grub.

1. Be careful at fast-food restaurants. All too often on a road trip, you’re going to want to find the quickest meal possible, and this will probably mean rolling through a McDonald’s or Burger King off the highway. Just be sure to select items carefully, paying attention to the quality and quantity of what you eat. Gobbling down a super value meal will not only totally destroy all the hard work you’ve done in your comfortably-at-home life, where healthy foods are at your disposal, but it will also make you very tired and drowsy for driving. Stressing out your digestive system with a huge, salty, fattening meal zaps a ton of your energy, which is not convenient for driving long miles on the open road. Stick to light items, like side salads, baked potatoes, veggie burgers or veggie sandwiches, or – if you must have fries – a small serving.

2. Choose wisely at the gas station. Picking up snacks at the gas station is all too tempting… There are aisles and aisles of candies and snacks that look so good after you’ve been on the road for a while. Especially if you’ve been driving through Kansas or Nebraska and are totally bored with the scenery. But beware, also, of the effect that these foods will have on your body and the remainder of your drive. Avoid high-salt and high-fat foods, as well as sugary sodas, energy drinks, or candies that may an instant pick-me-up but later make your blood sugar crash. If you want a snack at the gas station, look for fresh fruits (many around here offer apples and bananas), salt-free almonds or other nuts, and maybe a granola bar or power bar if you’re craving something candy-like but want nutritional value.

How to trick yourself into exercising while on vacation

So now that you’ve reached your destination(s) after a long and boring drive, it’s time to think about when and how to exercise. For some of you, it might be the last thing you want to think about. Of course this is your time to relax, but putting in a little workout here and there will make you feel healthier and happier during your vacation (remember the endorphins…) and won’t make you feel like a total failure once you return home to reality.

1. Take advantage of physical activities in your environment. Whether you’re vacationing near the mountains, at the beach, or in a major city, take advantage of activities around you. Enjoy the natural beauty of the mountains or a national park by hiking or mountain biking. Explore canyons, rivers, and streams by canoeing or kayaking. Run on the beach at sunrise – there’s almost nothing more enjoyable than that! Take public transportation and walk when traveling in the city to sightsee or go shopping… a stroll in the city, park, or beach will do you good.

2. Use your hotel’s gym/weight room. Most hotels these days cater to us fitness fanatics. Sure, the gym may be small, with one or two treadmills and a few sets of weights, but take advantage of it when you can. Even if it’s just a power circuit for 30 minutes, kick it up a notch. Doing high-intensity cardio, even for a brief half-hour, will jumpstart your metabolism for the day and keep it revving.

3. Don’t forget to pack your bathing suit! Make sure to take a swim in the ocean, the lake, or the hotel’s pool if you don’t feel like doing a traditional cardio/weight routine. Swimming is one of the best exercises you can do for your body, and it’s relaxing as well as low-impact, so it’s sure to be the perfect workout for your vacation.

By all means, have fun and enjoy your time away from work, school, and other commitments while you’re on vacation. But don’t let the excuse of a long road trip and being away from home wreck all the hard work you’ve put into eating right and staying in shape!