Wellness Words July 2013

Wellness Words July 2013

HealthLink Littauer’s


Submitted by Carol Tomlinson, RN BS

Community Health Educator


Tips For Staying Fit On Vacation

‘Travel can be broadening’ in more than one way, unfortunately.  To help avoid returning home less physically fit with extra pounds around your waistline, here are some important tips to remember from HealthLink’s Community Health Educator, Carol Tomlinson R.N. B.S.

1)  It’s easier to stay at your current weight and fitness level than it is to try to get back in shape and lose extra weight.

2)  The temptation to overeat or to eat high-fat foods can be avoided with simple guidelines such as:

  • Ask about portion size…if it’s more than you normally eat, request that a portion of the meal be packaged for takeout before you are served.
  • If your meal comes with a mound of french fries, cheese or other high-fat foods, don’t be afraid to request a healthier substitute.
  • Snack on fruits and vegetables instead of potato chips and candy.
  • Ask that meat dishes be lean and well-trimmed.
  • To save calories, order a cup of soup instead of a bowl.
  • Make the appetizer the main course or split the main course between 2 people.
  • Don’t forget you still need 5 servings of fruits and vegetables.  Try ordering vegetable pizza, pasta or try a veggie-wrap.  You might even ask that the vegetable portion be doubled and the meat portion be cut in half.
  • Quench your thirst during the day with water.

3)  Help control your weight and muscle tone with 30 minutes of physical activity every day.  Some ideas for including exercise in your trip are:

  • Start your day with a 30 minute walk to see the sights.  You will enjoy the health benefits and it will give you time to relax and plan for the day.
  • Walking tours are a good alternative and will let you experience more of the local culture than if you were riding in a bus or car.
  • Plan to take short breaks during the day.  Instead of sitting in a rest area, take a brief walk before getting back into the car or bus.

REMEMBER…vacations should be fun not work!  Don’t push yourself to do more than you can accomplish comfortably in a day.  If you become overtired, it will tempt you to eat more and be less physically active.

For more information, contact HealthLink Littauer at 736-1120.  You can e-mail us at healthlink@nlh.org, see our website at www.nlh.org, or visit our wellness center at 213 Harrison Street Ext. in Johnstown, Monday – Friday, 9 a.m. – 5 p.m.  We’re your community health & wellness service of Nathan Littauer Hospital and Nursing Home.