Vacation Your Way to Better Health

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Written By Judy Doherty, MPS, PCII

Sure everyone needs a vacation to take a break from life’s hectic pace, work and hassles. But a vacation from a stressful job doesn’t have to mean adding pounds to your waist. It can mean a jump start to better health and allow you to come back invigorated and ready to do better. What better time to focus on eating healthy and exercise than when you have the time? Here is a little checklist to help you plan a good getaway:Destination(s):    ______________________________________Health goal:1) Get in better shape2) Stay in shape3) Not gain weight4) Other: ______________________________Activities:1) Walking and sightseeing2) Water sports3) Hiking4) Biking5) Working out in gym6) Other: ______________________________Exercise equipment/apparel needed:    _________________________________Can I cook or do I have to eat most of my meals out:    _________________________________Foods that that will help me follow my plan, e.g. fruits for snacks, breakfast:_________________________________High-risk situations that may occur, e.g. midnight buffet, large restaurant meals: _________________________________Tips for better calorie control• Plan, plan, plan and plan. Before you begin, plan how you can incorporate exercise and a healthful diet at the same time.• Try to find hotels that have refrigerators and exercise facilities.• Choose a balance between high-calorie and low-calorie foods. Start your meal with the more filling, lower-calorie foods such as fruits or vegetables.• Many restaurants serve very large portions, so try to decrease portions by splitting an entrée or getting a child’s portion or appetizer.• Limit alcohol to two drinks per day.Snack and breakfast shopping listHere is a basic shopping list of healthful foods for breakfast and snacks. If you have a refrigerator or cooler for the dairy stuff that is great otherwise buy just for the day:• Fruit-flavored light, nonfat yogurt• Apples, bananas, melon, strawberries• Pretzels• Low-fat popcorn• Diet drinks• Cereal and skim milk• Baby carrots

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Judy Doherty, MPS, PCII

Judy’s passion for cooking began with helping her grandmother make raisin oatmeal for breakfast. From there, she earned her first food service job at 15, was accepted to the world-famous Culinary Institute of America at 18 (where she graduated second in her class), and went on to the Fachschule Richemont in Switzerland, where she focused on pastry arts and baking. After a decade in food service for Hyatt Hotels, Judy launched Food and Health Communications to focus on flavor and health. She graduated with Summa Cum Laude distinction from Johnson and Wales University with a BS in Culinary Arts, holds a master’s degree in Food Business from the Culinary Institute of America, two art certificates from UC Berkeley Extension, and runs a food photography & motion studio where her love is creating fun recipes and content.

Judy received The Culinary Institute of America’s Pro Chef II certification, the American Culinary Federation Bronze Medal, Gold Medal, and ACF Chef of the Year. Her enthusiasm for eating nutritiously and deliciously leads her to constantly innovate and use the latest nutritional science and Dietary Guidelines to guide her creativity, from putting new twists on fajitas to adapting Italian brownies to include ingredients like toasted nuts and cooked honey. Judy’s publishing company, Food and Health Communications, is dedicated to her vision that everyone can make food that tastes as good as it is for you.

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