24招教你健康悠闲过假期

After putting in long work hours all winter and squeezing in those extra bench presses, it’s finally time to take a break! Whether you’re relaxing on the beach or exploring a new city, a time out from the normal routine can be wonderful thing. But it can also make it tough to stay fit—all those meals out and indulging in a few (OK, a lot of) cocktails doesn't exactly help either. All that fun means you might return home feeling less than refreshed.

一整个冬天都贡献给了工作，还多做了好些仰卧起坐和举重，现在总算能歇口气了！无论你是在悠闲的沙滩享受还是去一个陌生的城市探险，只要别和平时一样就很美妙了。但是要保持身材就比较困难了——总是出去吃大餐，小（豪）酌（饮）鸡尾酒，这可不行。所有的乐趣都让你回家的时候提不起精神。

The good news is feeling healthy during and post-vacay is totally possible. Making just a few smart choices will keep you active and energized and help you get the most out of that vacay—and looking forward to the next one.

好消息是，想要在假期和节后都过得健康是完全可能的。只要做出一些聪明的选择你就可以充满活力和精力，整个假期充实得不行——你会期待下一次放假的。

Eating and Diet

吃与不吃

•Eat before the airport. Chow down on a big meal before hitting the airport to avoid having to eat at the fast food courts. If you forget and need to eat there, try fruit or a salad.

去机场前吃一顿。去机场前饱餐一顿，省的得吃快餐。要是忘记了，得在机场吃东西，试试水果或色拉。

•Watch out for jetlag. Adjusting to a new time zone might make you hungry at odd hours. Resist the urge to snack at 4 a.m. and wait for normal meal times instead (or choose a healthy snack, like a handful of nuts, to tide you over).

注意时差。还没适应时差的时候你可能会在很诡异的时候饿。凌晨四点可坚决不能吃零食，等到正常的饭点吧。（实在不行也可以选择健康的零食，像一把坚果。）

•Drive past the drive-thru. If you’re driving to your getaway, plan where and when you’ll be stopping for meals before hitting the road. It’ll give you more flexibility when choosing a healthier restaurant—or figuring out the best options. And of course, pack your own healthy snacks!

别吃路边快餐。如果你驾车去目的地，计划好吃饭的时间地点，别停在路边吃快餐。选择健康的饭店或是事先拟定一个范围，这样就有更大的选择空间了。当然，别忘了带上你自己的健康零食。

•Save space for treats. Visiting France? It’d be a sin not to try out some crepes. And that's just fine. On days you’ll be indulging more than usual, try to keep other meals and snacks on the healthy side.

留点肚子吃当地特色。去法国？要是不尝尝法式薄饼可是罪过。那很不错。这样你就比平时吃得多了，少吃点别的餐点零食会比较健康。

•Beware of buffets. With so many delicious choices, how to choose anything other than, well, everything? Start by using a smaller plate; it’ll encourage smaller portions. Also aim to fill up on as many fruits and veggies as possible. Just have to try that cheesy pasta? Spread the love and share it with a friend.

小心自助餐。有那么多好吃的东西，怎么有选择地吃，而不是什么都吃呢？先用个小一点的盘子，这样你什么都会少拿一点。尽量多吃水果蔬菜。但是一定得尝尝芝士披萨？博爱一点，和朋友分而食之吧。

•Stay regular. No, not that kind of regular. Keeping a fairly consistent diet helps maintain weight better than being erratic. Even when you're on vacation, aim to eat roughly the same amount and kinds of food as you usually do. Your body will thank you.

保持规律。不，不是那种规律。比起不规律的饮食，保持稳定的饮食比较不容易长胖。即使在假期，尽量和平时吃差不多的量、差不多的东西，你的身体会感激你的。

•Visit food markets. They’re a great place to soak up local culture and eat delicious—and cheap—fresh food. Local food is better for the environment; you get to pick what you’re eating; and you'll even squeeze in some movement as you walk around the market. Talk about a win-win-win.

去食品市场。要浸淫到当地的文化中去，并且吃到便宜新鲜的美食，那可是好地方。吃当地的食物对环境好，要吃什么就挑什么，你绕着市场走动的时候还可能挤进某个活动里，这真是个三赢的局面。

•Pack snacks. When you plan to be out all day, bring along your own healthy snacks to stave off hunger. It’ll keep money in your pocket and away from unhealthier options (we’re looking at you, golden arches). Trail mix, granola bars, or even PB&J sandwiches are all healthy, portable options.

带上零食。如果你打算出去一整天，带上你自己的健康零食来抵御饥饿。这样可以省钱，还可以远离不健康食物，去金色的拱门（指麦当劳）？别，我们可看着你哦。零嘴组合（有坚果、葡萄干、M&M’s等）、燕麦棒，甚至果酱花生酱三明治都是健康易携带的零食。

•Make your own meals. If you’re staying somewhere with kitchen access, take the time to whip up your own delicious meals as much as often doing your stay. You’re more likely to eat something nutritious at home—and you’ll know exactly what’s in it.[/en

]自己做饭。如果你住的地方有厨房，尽量多自己动手做些可口的餐点。在家吃总比在外头有营养——而且你知道里面放了些什么。

•Beware of drinks. A single cocktail can contain loads of sugar (and calories). If a stiff drink is necessary (and sometimes it is!), try some of these healthier drinks instead.

小心饮料。一杯鸡尾酒就可能含有相当多的糖（和热量）。如果你的确需要烈酒，试试健康一点的。

•Take a cooking class. It’ll help relieve stress and you’ll be able to recreate the flavors of your vacation long after it’s over. Bonus points for doing something cultural while on vacay.

上烹饪课。这有助于缓解压力，这样假期结束很久之后你都可以重新创造出假期的味道。要是假期能做做些有文化的事就更好了。

Exercise and Fitness

运动和健康

•See the sights. On foot or bike, that is. Skip the bus tours and check out your new surroundings the old-fashioned way to burn calories while taking in the views. Lots of cities even offer running tours to let you explore while getting a workout in.[/en

看看风景。步行或骑车。别乘大巴旅游了，查查看周边有什么好地方，用这种老式的方式来欣赏美景，顺便燃烧热量。许多城市还有跑步环游，让你一边游览一边锻炼。

•Take the stairs. Skip the elevator and sneak in some extra cardio. Bonus: Lots of sightseeing attractions—churches and towers, for example—have stairs with architectural oddities, letting you kill two birds with one step.

走楼梯。别乘电梯了，做一下有氧运动吧。额外好处：很多名胜景点，像教堂和高塔都可以一边爬楼梯一边赏建筑，一箭双雕。

•Embrace your surroundings. If you’re at the beach, try doing the usual yoga routine on the sand instead of indoors. A change in scenery might be the boost needed to get physical. Take a long walk through a local park when kickin’ it in a new city.

拥抱你身边的环境。如果你在海边，试试在沙滩上而不是室内做常规的瑜伽动作。景色的变化可能是强健身体的契机。在陌生的城市到处闲逛时不如到当地的公园散步。

•Be adventurous. Break out of a workout rut and use vacation as an excuse to try a new, fun activity. Whether it’s rock climbing, sailing, or trapeze swinging, challenge yourself to try something different while you’re away.

有冒险精神。逃离每天枯燥的锻炼，利用假期尝试新的、有意思的活动。无论是攀岩、划船还是空中飞人，挑战自己，趁你在外试试别的东西。

•Try the local specialty. Take advantage of what an area’s known for—or even plan a vacation around it! Unroll a yoga mat in India, climb boulders in Colorado, learn tai chi moves in China, or woo potential suitors with flamenco moves in Spain. It’s a great way to learn about a different culture while getting fit.

尝试当地特色。别错过当地著名的活动——你甚至可以计划在景区周边度假。在印度铺开瑜伽垫，在科罗拉多攀登巨石，在中国学太极拳，或是看看有没有合适的人，说服他一起去西班牙学弗拉门戈。这样既可以了解不同的文化又能减肥。

•Make exercise your vacation. A surefire way to guarantee you keep moving while traveling is by planning a getaway around a fitness event or competition. Force yourself to vacation by registering for a race in a different city or try a weekend fitness retreat.

让锻炼成为假期的主题。要保证你在旅行途中一直在运动，一个万无一失的办法就是把目的地设在健身活动或赛事的周边。逼自己在假期中去不同的城市参加比赛或是周末健身训练营。

Room and Board

食宿

•Check out amenities first. Make it easy to squeeze in workout time by booking a hotel with a gym or pool. If that cozy bed and breakfast doesn’t have the facilities, find out if discounts are offered at a local gym.

先检查设施。预定带运动馆或游泳池的酒店，这样就能做运动了。如果只有舒适的床和早餐而没有这些设施，看看当地的运动馆有没有折扣。

•Scope out the neighborhood. Book accommodation near places where you can get your sweat on. If you need to run laps before starting your day, make sure there’s a track nearby. If you can’t unwind until you hear namaste, stay near a yoga studio.

查看周边。住宿周边应该有能让你出汗的地方。如果你得先跑几圈才能开始新的一天，确保周边有跑道。如果你不听见合十礼就不能放松，住在瑜伽馆边上。

•Do it anywhere. Bodyweight exercises can be done anywhere and require zero equipment. Bust a move in your hotel room to keep fit.

到哪儿都锻炼。控制体重的锻炼到哪儿都能做，不需要设备。在宾馆里做点运动来保持身材。

•Stash food. Ask for a room with a mini-fridge and keep it stocked with healthy snacks like fruits, veggies, and nuts to avoid room service.

藏点食物。要一个有小冰箱的房间，藏点健康的零食，像水果、蔬菜和坚果，不要客房送餐服务。

Rest and Relaxation

休息和放松

•Keep work away. It’s a vacation, remember? Resist the urge to check work e-mails and focus on having fun. It will keep your mind clear and allow you to decompress.

别碰工作。在放假呢，记得么？摒牢别查工作邮件，专心玩。会让你头脑清明，解除压力。

•Free your mind. Meditating for just a few minutes each day can help relieve anxiety and stress. Bonus points if you can find a beautiful space to do it in.

放空。每天冥想几分钟，能减缓焦虑和压力。如果能找个漂亮的地方做就更好了。

•Get the most out of time off. Doing activities that you enjoy, keeping your cell phone off, and sharing time with friends and family (or alone time!) ensure that you’ll get the most bang for your buck out of a vacation.

充分利用休息时间。做喜欢的事，关上手机，和朋友家人在一起（或者一个人待着），这样你在假期就能最有效地减压了。

How do you stay fit and healthy while on vacation? Let us know in the comments below!

你怎么健康过假期？在评论里告诉我们吧！