3 Tips To A Healthier Spring Vacation

Spring is in full swing, which means you might be heading out of town for a Spring Vacation, or you may be planning your Summer break. Whether you are headed to a cruise in the Bahamas with your friends or family, a beach in Mexico with the girlfriends from school, or a California Adventure trip with the kids, there are a few wellness basics that you want to start incorporating now to get your body and mind ready for the trip so your energy stays high, your health stays healthy, and you stay happy both pre and post vacation! Here are my top wellness tips for getting vacation ready:


1. Stay Alcohol Free to Feel Great

Chronic use of alcoholic beverages suppresses the body's immune response to infection by 30%. The liver receives alcohol as a toxin.  When you consume alcohol with a meal, your liver works on breaking down and flushing the alcohol first, leaving the breakdown of food nutrients to its second priority.  This means your body burns empty calories for energy before nutrient rich calories, and when your body really needs the energy from food nutrients, the body has already stored them as fat.  Repeatedly doing this will definitely lead to weight gain and weaken your body's ability to fight off infection and stay healthy so you can enjoy the vacation. Limit your alcohol intake leading up to Spring Break, and then savor your drink of choice slowly with your family and friends at night with a meal, followed by lots of water to help your liver flush out the alcohol.  This will keep your body healthy, your mind clear to enjoy your days, and your weight on track. Going over-board on the drinking at dinner will only make for bad headaches in the morning-so keep it light.

2. Workout With A Friend Leading up to your Vacation

Ask a friend to work out with you at the same time throughout the week and put a reminder alert in your phone to workout at least 3 times/week for 35-45 minutes a day to help you stay committed. Having someone else depending on you to keep them motivated can make you more accountable to show up and perform.  If you are at a hotel, resort or on a cruise ship, you should have access to a fitness facility, and getting in at least 3 workouts on your 7-8 day vacation, will definitely help you feel in control and confident of your fitness goals and keep you positive about your pre-break workout continuing in post-break life!

3. Pack Your Diet With Protein and Superfoods

Protein and superfoods are the nutrients that your body will not only need, but crave while you're busy enjoying the Spring fun! Protein gives us healthy energy for muscle repair, and superfoods pack a punch when it comes to boosting immunity and keeping our digestive system working properly-which you will definitely want to do, so you can enjoy your break with less bloating and gas, and more feeling great!.

Protein is a macro-nutrient that our body doesn’t store, so we have to continuously feed it to our cells in large amounts to remain healthy. Our hair, skin cells, bones, cartilage, and blood are largely made of protein and our large muscles and tissues are repaired by protein. Protein also creates hormones, enzymes and important stabilizing chemicals, and without it we can see large negative changes in overall health and wellness. So, to help keep you balanced for your upcoming trip, I suggest incorporating the following great protein sources into your daily diet: chicken, salmon, almonds, oatmeal and egg whites.

Superfoods, high in nutrients and low in calories, are also a major player in balancing your body’s endocrine system, which directs your cells where to carry nutrients to. If you are stressed out while trying to prepare for a big trip, then you want to make sure that your endocrine system is as balanced as possible, so you can power through your preparation like a superhero!  I suggest getting as many of these superfoods into your daily diet as you can: Blueberries, Blackberries, Raspberries, Coconut Oil, Kale, Spinach, Broccoli, Egg-whites, Legumes and Almonds/Cashews.

Bonus Tip

An easy way to get your superfoods, protein needs and daily hydration is to make this easy powerful organic OM POWER protein shake. I recommend it to everyone juggling crazy schedules, especially preparing for vacation:


-1-2 scoops of OM Power Protein

-4 oz water, almond or coconut milk

-Ice cubes (depends on how thick you want the shake)

-1 tbsp hemp oil, flax seed oil or ground flax seed

-1 tbsp coconut oil

-1 raw egg (optional)

-1 scoop of Chia seeds (optional)

-Handful of Spinach

Fresh or Frozen berries (your choice)

1 heaping tbsp of Transforms Power Butter (nut butter)


Pour liquid in the blender, first! Start to mix as you pour the protein powder in the blender then add all ingredients and serve immediately!  

Combining all of these practices into your Spring Season will optimize your body physically and emotionally all year long, and take on your day (and that Spring vacay) with more confidence, energy and focus-just like a BOSS!

Angela Martindale