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  • Farah Elhadidy

Getting Back on Track After Vacation


Summer is truly my favorite season, lots of sunshine, beach days, picnics, long weekends and not to forget the delicious summer treats from BBQs to ice-cream to cocktails!

During the 4th of July weekend, I over indulged on some of my favorite meals and by overindulging I am also accepting the consequences that come with that, like bloating and some weight gain.

The good news is, I enjoyed every bite and have zero regrets. But now that life is back to normal, it's time to get back on track.

So I'm sharing my mini-plan to get back on track after a long weekend or a trip:

Step 1: Hydrate. Drink warm water with lemon first thing in morning (and throughout the day). Staying hydrated helps to get things moving!

Step 2: Get outside and move your body. Take long walks or hit the gym ... Every step counts. If you have a workout routine, get back on track asap. Better yet take your workout outside and expose yourself to sunlight, soak up some vitamin D!

If you’ve been traveling across time zones sunlight helps shift your body's clock to adjust to the new time zone and reduces jet lag effects. The optimum time to for sun exposure differs based on your travel direction, number of time zones crossed, etc. Jetlag Rooster provides you with a free personalized plan to reduce your jet lag.

Step 3: Pay attention to portions. Practice moderation and pay attention to your portions. A rule I follow is to fill my plate with 1/2 leafy greens, 1/4 protein and 1/4 complex carbs. Works like a charm!

Step 4: Don't skip meals. Instead focus on having balanced meals to keep your blood sugar levels steady. Skipping meals only leads to intense cravings and overindulging later in the day. Keep meals balanced and nourishing. Notice how much more control you will have over your food choices when you give your body what it needs.

Step 5: Eat real foods. Focus on eating real foods and avoid processed ones. Real foods are nourishing and filling. Best way to eat real food is to have real food on hand. For years I made the mistake to order take out the first week after a trip as I adjusted to my routine, time zone and to real life, but it only made things worse. Fast forward to today, I find that if I have good food, I will eat good food.

So now I order my groceries online using Instacart or PrimeNow the day I arrive and voila good food delivered! Then I plan super simple meals for the week, this alone makes a huge difference.

Put this mini-plan into action ASAP to get back to feeling your best! I know I’ll be using it, too!

To help you get started, I put together a free meal planning guide that includes the exact method I follow in planning my own meals.

Planning ahead is one of the most important keys to reaching your goals, maintaining a healthy lifestyle and maintaining your ideal weight. You know the saying “When you fail to plan, you plan to fail,” right? I find this to be so very true when it comes to leading a healthy lifestyle.


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Boston, MA                                                                                                              farah@wellnesswithinyourreach.com