Who doesn’t love ceviche? This fresh dish is packed with...
Read More
After months of shift work, a healthy diet on vacation is the last thing on a first responder’s mind. This article is not about kale salads and quinoa during your entire time off! However, making some healthy decisions will keep your energy high to enjoy your vacation fully.
Keeping healthy but delicious on hand is vital for long drives and flights. When traveling, the most significant nutrition gaps are often protein and fiber. Packing high protein and fiber options can also help keep you full between meals.
Skipping breakfast to “save” calories for later can lead to overeating in the afternoon. Aim to get a protein source and a piece of fruit at breakfast. Good protein sources at breakfast include eggs, Greek yogurt, or turkey bacon/sausage. Of course, this is in addition to your favorite breakfast treat!
If you have a kitchen available and want to save money on breakfast, pack some of these options:
Keeping well hydrated on vacation is just as crucial as on shift, especially if you indulge in alcohol! Bring a refillable water bottle and drink plenty of water throughout the day. As boring as it sounds, alternate every 1-2 drinks with 16 oz of water. Alternating with water will help prevent a hangover later on and reduce your overall alcohol intake.
While it may be tempting to lounge by the pool all day, getting out and exploring can lead to unique experiences and memories. Whether it’s going for a hike, renting bikes to explore the area, or simply taking a leisurely stroll through a new city, there are plenty of ways to keep your body and mind engaged while on vacation. If you are at a resort with activities, opt for volleyball, pool basketball, or a group fitness class. Staying active will keep your energy high and your mind off of snacking.
Remember, it’s okay to indulge in treats occasionally but try to make healthy choices whenever possible. By following these tips, you can enjoy your vacation while staying energized. If your diet “goes off the rails,” that is okay too! Get back on track when you return from your time off.
Megan is a Registered Dietitian and coach who specializes in firefighter nutrition. Megan’s mission is to help firefighters perform better, recover faster, and enjoy long, healthy retirements. Megan is the owner of RescueRD LLC, which provides nutrition seminars and coaching for tactical athletes across the country. Check out @Rescue.RD on Facebook and Instagram.
Exercise is not without its risks and this or any other exercise program many result in injury. As with any exercise program, if at any point during your workout you begin to feel faint, dizzy or have physical discomfort, you should stop immediately and consult a medical professional. You should rely on your own review, inquiry and assessment as to the accuracy of any information made available within this program or via this web site.
