While eating healthy and sticking to a meal plan can be challenging enough during our regularly scheduled lives, going on a vacation can be exceptionally daunting. It is relatively easy to stay on track when we are meal planning and have a set schedule, but upon being presented with a 24 hour buffet and unlimited alcohol, it doesn't take much for one to be led astray.
 I just got back from a beautiful week in Cuba, and have lost all of my vacation weight within less than a week, and am feeling great. While it is natural to gain a few extra pounds (mostly due to water retention), there are a few tips and tricks to make sure that you do not slip too far off the wagon while you are trying to enjoy yourself and a relaxing getaway.

The Plan:

• Eat when you would (should) at home. Aim to eat every 3-4 hours if possible (sometimes less as you may be drinking caloric alcohol and less sedentary, but 4-5 small meals a day is ideal).
• Stay hydrated and drink plenty of water. Especially because you are in the sun, drinking dehydrating beverages and probably being active. Be sure to purchase lots of bottled water if tap water is unsafe to drink (find this out before you leave).
• Bring your supplements with you. Especially Probiotics and Magnesium. I also brought Drip Dry from Magnum and took that on a few days that I was retaining water in the morning (from swimming in salt water and the heat and probably alcohol). Don't forget anti-diarrheal and anti-nausea meds just in case. You want to enjoy as much of your vacation as possible.
• Keep active. Whether it be a lot of walking, some quick workouts, swimming and dancing, it is important to keep moving to keep your hormones balanced. Especially because you will most likely be taking in extra calories. You don't need to work out in the gym every day, but don't sit on your butt the whole time either.
• If you are drinking, avoid consuming sugary drinks all the time. Don't be a breakfast drinker. Try to save drinking until later in the day. I enjoyed some tequila slushys, but avoided wine and beer and did some vodka/soda, whisky/diet coke to watch the carbs. Again, keeping hydrated with water will prevent you from over drinking and having a nasty hangover.
• Pack some protein bars with you for the times that you will not have access to food. Great for the plane, longer excursions, or late nights. I took some Darryl's bars (the high performance line), which even my picky fiance enjoyed. Make sure to put them in the fridge when you get there. Quest bars would also be a good choice due to their high fiber content.  http://darylsbars.com/
• Have food in the house for when you arrive back home. The last thing you want to do is start eating crap when you get home because you are unprepared. Eggs, frozen fruits/veggies/meat/seafood and canned beans, lentils, and salmon/tuna should be waiting for you at home. Although I won't lie, I had a Egg McMuffin for dinner my first day back.

Food choices:

• Breakfast: Stick to high protein here. Omelettes with meat and cheese and a side of veggies are a great idea. I had a bit of yogurt as well for probiotics. Avoid high carb meals in the morning and stick to protein and veggies as usual. If omlettes aren't an option try eggs and veggies or greek yogurt with a small amount of fruit (berries and grapefruit, small amount of pineapple or watermelon).
• Lunch: Low fat protein and veggies with a small amount of starch is ideal. Most destinations have the option of fresh fish/shrimp or chicken and pork. Try to include fibrous vegetables like cabbage, cauliflower and broccoli. We had swiss chard with beans and vegetables like beets to to make a delicious salad from the buffet. The heat will most likely decrease your appetite, but be sure to get your protein in.
• Dinner: Don't go crazy on the a-la-carte's. These restaurants are typically Italian /Mexican/Sushi and often disappoint. Save your pasta for date night at home, and try grilled fish.  Let yourself try new and delicious foods, but keep the portions in control. Try a couple bites of dessert but don't go nuts. A slice of pineapple will help digestion after meals. I find dessert disappointing at most tropical destinations, so it shouldn't be too much of an issue.

• Late night: Typically options here are burgers, pizza, and hot dogs. Skip the bun if you're going to eat these processed foods. The protein bars are a good choice here as well.  

Remember that you want to enjoy yourself on your vacation. Part of enjoyment is feeling well and being able to be present in each day and moment with your loved ones. Take precaution by taking care of yourself.  Relax, have fun, and enjoy your body and what it can do for you.

Happy Travels.