Vacation Like A Pro
Summer is a big travel season here at Real Nutrition—I just got back from Croatia, and my clients are jet-setting too. That means lots of conversations about how to prep, enjoy, and recover from vacation stress free, so I figured now’s the perfect time to share my go-to tips to help you travel with confidence and feel like your best self before, during, and after your trip with honest, professional, and personal advice you actually want.
Pre-Vacation Prep: Your Feel-Good Game Plan:
Whether you're sunning, sightseeing, or sipping sangria, how you treat your body before you leave sets the tone for how you’ll feel while you’re away. Here's how to show up ready to go:
Cook at home the week before. Control your sodium, sugar, fat, and portions.
Hydrate like it’s your job. Stick to water, coffee, and green tea:
Water = energy + digestion
Coffee = metabolism boost (skip the frappe)
Green tea = antioxidants + anti-inflammatory support
Work out + fuel smart. Get in strength and cardio; pair workouts with protein, veggies, and complex carbs.
Eat “flat belly” foods. Potassium-rich picks like leafy greens, avocado, sweet potatoes, bananas, and salmon help flush excess fluid.
Hit your fiber goals. At least 25g/day to stay regular and avoid travel-induced sluggishness.
Close the kitchen early. Leave a 3-hour window between dinner and bedtime to support digestion.
Ditch the packaged snacks. Even the “healthy” ones. Go for whole-foods only the week before.
Try a sauna or lymphatic drainage. If it’s accessible, both help reduce puffiness and boost circulation.
Post-Vacation Recovery: Back Home, Back on Track:
The trip was worth it—now it’s time to bounce back.
Grocery shop ASAP. I order Fresh Direct on the flight home. Cook at home = no excuses.
Cut the cocktails & skip the wine for a few days. Your sleep and skin will thank you.
Move your body. Walk it out, lift weights, stretch. It resets your rhythm and helps with jetlag.
Get back on a regular schedule. Vacation eating (skipping, snacking, eating late) messes with blood sugar. Structure = fewer cravings.
Protein + fiber = your bounce-back combo. Keeps you full, fires up metabolism, and curbs cravings.
Sleep. Get off your phone, go to bed on time, and let your body recalibrate.
Be patient. If the scale's up, give it a few days. It’s likely just water weight, gone by Wednesday.
Bottom line: You don’t need to overhaul your life to recover from vacation. Keep it simple, eat real food, and return to the routines that make you feel good.