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5 tips to stay healthy on holidays - JESSIPES - Live in a Body You LOVE

5 simple ways to make your holiday healthier

Oct 22, 2015

Last week I spent 8 days on the Adventure of the Seas cruise ship island hopping on the Caribbean Sea and can safely say it was the hardest holiday to keep healthy on as there were SO many processed food options, ice cream on tap, huge portions, mountains of croissants and danish pastries at breakfast time bar men who knew how to make exceptionally good piña coladas!

These below tips saw me through the trip in healthy style, whilst still having tons of zagging fun.

For a recap on the zigzag approach here it is. So, when you are in control of your food or can make healthy options you ‘zig’ and eat nourishing food; when you are not in control, an example being when you are at someone else’s house for dinner or on a cruise, you ‘zag’ and eat what they serve you.

The ‘zag’ allows you to socialize without compromising your health but also to enjoy those little things in life that might give you so much pleasure like piña coladas 😉  The key is to not feel in the slighted bit guilty about it because it’s all part of the Zigzag. When you ‘zag’, embrace the ‘zag’ otherwise don’t ‘zag’ as emotional guilt is destructive for your health 🙂

Here are my 5 top tips:


Getting a quick workout in on rising, even if it’s just 10 minutes of jumping squats, lunges, some stretching or a power walk in nature will help to jumpstart your metabolism so your body is working on a higher gear throughout the day. This will make room for movement later on in your food choices.

I find training with friends so much more fun, so getting up and meeting in the gym at a certain time or at the beach will help you to get your trainers on and get out of your room. When your body is in motion, making healthy breakfast choices and later on meal choices is that much easier as you feel awesome! Snorkeling, walks on the beach, exploring new cities by foot, taking the flights of stairs to your room rather than the elevator, they all help to keep your body working at a higher rate and the movement will help digestion happen efficiently.


Go and find the fresh omelette counter and enjoy a bespokely made omelette with peppers, mushrooms, tomatoes, onions and salmon. Filling up on protein will get you feeling full and satisfied much quicker then going for the croissant or bread/ cereal option. If you’ve done some exercise beforehand, enjoy a small bowl of porridge alongside the omelette and that’ll finish you off nicely.


Start lunch with a big salad, load it up with greens, extra virgin olive oil and some protein (prawns, chicken, fish, nuts, seeds) and as much colour as possible to ensure you get a healthy spectrum of antioxidants.

Antioxidants help to protect cells from increased liver loaders which on holiday can come from toxins suncreams which we apply throughout the day, beers, increased sun exposure, glasses of sangria, pesticides in non-organic food produce etc.


Keep an eye on the colour of your urine and make sure it’s pale in colour and not dark yellow. Keeping a bottle of water on hand at all times so you’re never without H20 is one of my all time musts and another great tip to get into the habit of doing is, inbetween alcoholic drinks, drink a glass of water to keep the body hydrated. You’ll need to go to the toilet more initially, but that’ll keep the body moving so it’s a win-win!


Filling you hand luggage with a few snacks to keep you going at the airport and on the other side can help you to avoid hungry times in the airports, where often healthy food is scarce! I like to go for snack bars with nuts and coconut oil to keep the energy on an even keel.

When you get to your destination, find a local fruit and veg store and stock up on some local fruits to keep in the fridge for fresh snacking options. It’ll also give you a chance to try the local fresh produce which is one of the most exciting things about visiting a new country!

My love of pineapples, papaya, mango and fresh coconut water has gone up so many levels since being in the Caribbean and it was so nice chatting to the locals.

How do you keep healthy on your travels? Share your favourite tip out of the above in the comments section below.

All the healthy best,

Jess x


Hi, I’m Jess! Nutritional Therapist  & Personal Trainer, sharing workouts & nutrition made simple from my island home in Menorca. My mission? To educate & inspire people to achieve & sustain their personal health & body shape goals. I love to hike, cook, and bring inspiring people together.


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