It’s finally that time of the year to plan a nice summer vacation, especially after such a long cold winter, which seemed never ending.
Vacations are usually a chance to enjoy the outdoor weather and activities, although many find that after vacationing they tend to put on some additional weight due to overindulging when eating out.
Remember, during the winter most have gained anywhere from two to five pounds which usually is a permanent weight gain. It doesn’t sound like much but in 10 years that can be an extra 30 pounds which can be the trigger for starting insulin resistance which may lead to type 2 diabetes.
How to eat healthy while on a vacation is a challenge. The main way to tackle this is to change the way you think about eating. Most people think “I’ve worked hard all year and I deserve to reward myself by having tasty treats.” A better way of looking at this is you deserve to be healthy and that does not mean living without the foods we love. When eating out, have desert but skip the French fries or bread and butter to offset the extra calories. When booking a room try getting one with a refrigerator so you can stock it with healthy foods such as yogurt, low fat milk, fruit and vegetables. You can also bring your own healthy cold cereal, whole grain breakfast bars, bottled water and even some canned tuna – don’t forget the utensils and bowls.
Now let’s look at staying active while on vacation. If you are parents with young children or even brave enough to bring your teenage children, be active with them. I see so many parents that are resting sipping on a cold beverage while their children are out playing.
The best times I’ve ever had in my life involved being active with my children when they were young and even as they grew into young adults. Don’t let this opportunity slip through your fingers. Just remember your children will only be young once and one day be out on their own. Now is the time to bond and build lasting memories that will be with you for a lifetime. For those who don’t have children or they have moved out, plan some sort of physical activity on your vacation. One of the best conditioning activities is simply a nice walk down a nature trail or on the beach. The key point is to stay physically active throughout your life.
One of the most important gifts you can share with your children is to educate them. As a parent you can talk to them about eating healthy and staying active but unless you actually demonstrate this way of living to them, you are probably wasting your breath.
Childhood obesity has been increasing each year for the last 30 years and there is no sign of improvement. Currently 59 per cent of Canadian adults and 31% of children are overweight or obese. Childhood obesity increases the risk of type 2 diabetes, cardiovascular disease, including high cholesterol and high blood pressure, and many other health problems.
So we now know being overweight is a health concern. What do we do about it? Here are some ideas enjoy your vacation and stay healthy:
– plan mini-vacations such as hikes, camping out (leave electronic games at home);
– allow a certain amount of time each day to be physically active with your children. Examples: biking, swimming, throwing a Frisbee. Remember, make it fun and also that there is no excuse not to find the time;
– don’t bring home junk food. If it’s there, you will eat it; and
– have a fruit and veggie plate ready for the kids when they get home from activities.
Mike Libbey is a dietician with the Mapleton Family Health Team. For more information about any of the free services offered by your local family health team ask your doctor or nurse practitioner during your next visit, visit the website www.afhto.ca or google ‘family health team locations’.
