Healthy Eating on Vacation: Tips to Make Sure You don’t Overindulge

Healthy Eating on Vacation

11 Oct 2022


Healthy Eating on Vacation: Tips to Make Sure You don’t Overindulge

When you’re on vacation, it’s easy to let your healthy eating habits slip. Between indulging in delicious local cuisine and celebrating with cocktails, it can be hard to stick to your usual routine. But just because you’re away from home doesn’t mean you must abandon all of your good habits. You can enjoy your vacation while still eating healthy with some planning and effort. Here are some tips to help you do just that. 

Why is vacation eating difficult?

Eating healthy on vacation can be difficult for a variety of reasons. For one thing, you’re probably not used to the local cuisine. This unfamiliarity can be a problem if you don’t know what to order or how to pronounce the dish you’re interested in trying. In addition, it can also be difficult because you’re often on the go and may not have time to sit down and enjoy a leisurely meal. Thus, you may find yourself snacking on unhealthy foods or grabbing a quick bite to eat between sightseeing tours.  

However, with some planning and preparation before you travel and packing some healthy snacks, you can ensure that your vacation eating doesn’t derail your healthy eating habits.

1- Do some research before you travel

If you’re worried about eating healthy on vacation, the best thing to do is research before going. Find out what the local cuisine is like and look for healthy options. For example, if you’re traveling to Italy, you may want to research some traditional Italian recipes that are relatively healthy. This way, you’ll know what to order when you’re at a restaurant, and you’ll be able to find healthier versions of your favorite dishes. 

2- Bring along some snacks

Another way to ensure you eat healthy on vacation is to pack some snacks. This way, you’ll have something healthy to eat no matter where you are or how long it takes to find a meal. Some great travel snacks include fruits and vegetables, whole-grain crackers, nuts, and yogurt.

3- Stay hydrated

It’s essential to stay hydrated when you’re traveling, especially if you are in a hot climate. Drinking plenty of water will help you avoid dehydration and fill you up, making you less likely to snack on unhealthy foods. Be sure to carry a water bottle to always have water on hand.

4- Avoid restaurants that serve only junk food

One of the easiest ways to ruin your healthy eating habits is to dine at restaurants that serve nothing but junk food. If you’re trying to eat healthy on vacation, try to find restaurants serving healthy options. You can usually find this information online or by asking the hotel staff for recommendations.

Also Read: Health Benefits of Hiring a Personal Chef

5- Limit your alcohol intake

It’s easy to overindulge in alcohol when you’re on vacation, but too much alcohol can quickly ruin your healthy eating habits. If you drink, do so in moderation, and be sure to eat a meal first. This way, you can avoid making unhealthy choices later on.

6- Hire a personal chef for your vacation rental

Hiring a personal chef can also be a great way to ensure you eat healthily while on vacation. A personal chef can cook delicious and nutritious meals for you and your family, so you don’t have to worry about finding time to cook or eat out every day. This option can be great if you’re traveling with young children or trying to stick to a specific diet. In addition, having a personal chef can also help you save money since you won’t have to eat out as often. If you’re interested in hiring a private chef, research to find someone who is reputable and can meet your specific needs. 

7- Healthy vacation meal ideas

One of the hardest things about being on vacation is eating healthily. The delicious food options can be tempting, but if you want to stay feeling good on your trip, it’s essential to make some wise choices. Here are a few ideas for healthy vacation meals that will help you stay on track: 

  • Start your day with a nutritious breakfast. Try yogurt with fresh fruit or whole-grain toast with avocado. 
  • For lunch, go for something light but filling, like a salad or soup. 
  • When it comes to dinner, grilled fish or chicken is always a good option. Pair it with some vegetables and brown rice for a complete meal. 

Of course, you should also drink plenty of water throughout the day. And if you want to indulge in a sweet treat now and then, that’s perfectly fine! 

Overall, the best way to ensure you’re eating healthy on vacation is by being prepared ahead of time. A little research and planning can go a long way in helping you stay on track. And if all else fails, remember that moderation is key. Enjoy your vacation, and don’t be too stressed about staying perfectly healthy. Just focus on having fun and making memories. 


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Plant-based diets and sustainable eating

21 Nov 2022

A plant-based diet focuses on consuming whole, unprocessed plant foods. This diet includes fruits, vegetables, beans, legumes, whole grains, nuts, and seeds. A growing body of research has shown that plant-based diets offer numerous health benefits, including reducing the risk of heart disease, diabetes, and certain types of cancer.  

They are also more environmentally sustainable than diets that include animal products. As the world population grows, finding ways to produce nutritious and planet-friendly foods is becoming essential. Plant-based diets offer a promising solution.  

The environmental impact of our food choices

What we choose to eat has a direct impact on the environment. How our food is produced, transported, and consumed has an environmental cost. Farming on an industrial scale is one of the most significant contributors to environmental degradation.  

This farming is highly wasteful and uses copious amounts of water, land, and energy. It also generates a lot of pollution, including greenhouse gases and toxic chemicals. Eating less meat and dairy is one way to reduce the environmental impact of our food choices. Plant-based diets require less land, water, and energy to produce than diets that include animal products. They also generate fewer greenhouse gases. 

Another way to reduce our environmental impact is to eat more sustainably. Sustainable eating means choosing local, seasonal produce and wasting less food. It can also mean supporting farmers who use sustainable practices. By making conscious choices about what we eat, we can help to protect the environment. 

What are the benefits of a plant-based diet?

A plant-based diet improves overall health and reduces the risk of chronic diseases such as heart disease, obesity, diabetes, and cancer. Plant-based diets are also associated with lower greenhouse gas emissions than diets that include meat and dairy products.   

Is a plant-based diet restrictive?

While you may think a plant-based diet is restrictive, it has many delicious and nutritious options. With some creativity, you can easily find plant-based versions of your favorite foods.   

Are sustainable foods more expensive?

While it is true that some sustainable foods (such as organic produce) can be more costly than conventionally grown foods right now because of scale, there are many ways to eat sustainably on a budget. For example, buying bulk or growing your food can help reduce costs.   

What’s the difference between a vegetarian and vegan diet?

Both vegetarian and vegan diets focus on plant foods, but some key differences exist. Vegetarians may eat dairy products, while vegans do not consume any animal products.   

How do I transition to a sustainable, plant-based diet?

Transitioning to a sustainable, plant-based diet can be easy, depending on your approach. You may prefer to make gradual changes over time, while others may choose “cold turkey.” Many resources are available to help you make the transition smoothly and successfully. This blog is a good starting point. 

Making sustainable eating choices 

As the world becomes more aware of the importance of sustainability, most of us are looking for ways to make sustainable eating choices. A plant-based diet is one way to eat more sustainably. Here are some tips for making sustainable eating choices.  

  1. Shop locally and seasonally: Buying locally grown food reduces your carbon footprint and supports local farmers. Seasonal produce is also typically fresher and tastier than out-of-season options.  
  2. Buy organic: Organic foods are grown without harmful pesticides and fertilizers. They are also often more environmentally sustainable than conventionally grown foods.  
  3. Avoid food wastage: An estimated one-third of all food produced globally gets wasted annually. Reducing food waste is essential for both environmental and economic reasons. There are many simple ways to waste less food, such as meal planning or storing food properly.  
  4. Eat less meat: Meat production significantly contributes to greenhouse gas emissions, so eating less meat can help reduce your carbon footprint. If you eat meat, choose sustainably raised options that have been certified humane by a reputable organization such as the Global Animal Partnership.  
  5. Prefer non-GMO products: GM crops (Genetically Modified Crops) are typically grown with harmful pesticides and herbicides, so choosing non-GMO options helps reduce exposure to these toxins. Know your country’s GMOs and food labeling laws before purchasing. Additionally, many countries have laws to label foods containing GMOs. So familiarizing yourself with these laws can help you make informed choices about the food you purchase.    
  6. Support sustainable companies: Buying from companies that are committed to sustainability helps to encourage more sustainable practices across the food industry. Look for companies that support fair labor practices, environmentally friendly packaging, and organic pesticides for farming.  

Sustainable eating can be easy and inexpensive. By following these simple tips, you can make good choices for yourself and the planet.  

The benefits of a plant-based diet

A plant-based diet is not only healthy for your body, but it is also sustainable and environmentally friendly. Here are certain benefits of a plant-based diet:   

  1. Improved health: A plant-based diet reduces the risk of heart disease, stroke, cancer, and other chronic diseases.  
  2. Reduced environmental impact: Industrialized farming is one of the leading causes of environmental degradation. By eating a plant-based diet, you can help to reduce the demand for these products and lessen your ecological footprint.  
  3. Enhanced animal welfare: Animals raised for food on factory farms are subject to horrific conditions. A plant-based diet helps to reduce the demand for these products and improve the lives of animals.  
  4. Efficient use of resources: It takes far fewer resources to produce a pound of plants than a pound of meat. This comparison shows that a plant-based diet is more efficient regarding land, water, and energy use. 
  5. Improved sustainability: A plant-based diet is more sustainable than a meat-based diet in terms of greenhouse gas emissions, water use, and soil erosion. 
  6. Delicious and nutritious: Plant-based foods are healthy for you and can also be delicious and nutritious. There are endless possibilities when preparing meals with fruits, vegetables, whole grains, and legumes.    

Popular plant-based dishes

A sustainable, plant-based diet is environmentally friendly, humane, and healthy. Such a diet can help protect the planet and its resources while promoting human health and animal welfare. Many delicious and nutritious plant-based recipes can fit into a sustainable diet. Some of the popular dishes are given here.  

  1. Quinoa and Black Bean Burritos: These are packed with protein and fiber, making you feel full and satiated. You can prepare and freeze it for an easy meal on busy days.  
  2. Thai Coconut Soup: This soup is light but flavorful and comes together quickly with just a few ingredients. It is perfect for a summer evening meal.  
  3. Lentil shepherd’s pie: This hearty dish is comfort-food at its best. It is packed with vegetables and protein-rich lentils, making it very filling.  
  4. Roasted cauliflower tacos: Tacos are an excellent way to get your daily dose of vegetables. They are flavorful and crispy and can be made ahead of time for a quick meal.  
  5. Eggplant Parmesan: This classic Italian dish is delicious without being heavy. It is perfect for a weeknight dinner when you want something healthy but still satisfying.  
  6. Chocolate avocado mousse: This mousse is rich and decadent but made with healthy ingredients like avocado and cocoa powder. It is the perfect guilt-free treat!  

Tips for transitioning to a sustainable, plant-based diet  

Transitioning to a plant-based diet can be a challenge, but it is worth it for the sake of your health and the planet. Here are some tips to help you make the switch.  

  1. Start slowly and ease into it: If going cold turkey on animal products is not your thing, that is OK. Why not start by incorporating one meat-free meal into your week? Slowly but surely, you will get there.  
  2. Plan: When it comes to meals, always have a backup plan in case you get hungry. This backup plan means carrying snacks or packing your meals whenever you go out. 
  3. Educate yourself: Learning about the benefits of plant-based eating is a great motivator to stick with it. Not to mention, the more you know about nutrition, the better equipped you will be to make good choices regarding what you eat.  
  4. Find a support system: Whether it is friends, family, or an online community, surround yourself with people who support your decision to eat more plants. When you feel tempted to stray from your new diet, having someone to talk to can be a huge help.  
  5. Be patient with yourself: Making lasting change takes time, so do not expect perfection overnight. The important thing is that you are moving in the right direction and progressing toward your sustainable eating goal.  

Challenges in eating sustainably

A shift to sustainable eating habits is essential to preserving our planet for future generations. However, sustainable eating can be challenging, and many barriers prevent us from making the switch. Below are some of these challenges of sustainable eating and how to overcome them. 

  1. Access to healthy food: One of the biggest challenges of sustainable eating is access to healthy food. Healthy food is often more expensive and less accessible than unhealthy junk food. However, there are ways to eat healthy on a budget, and many community programs help access healthy food.  
  2. Time: You may find it challenging to cook meals from scratch because of time constraints. However, you can prepare many quick and easy recipes with sustainable ingredients. Planning and batch cooking can also help save time in the kitchen.  
  3. Lack of knowledge: Another challenge of sustainable eating is how to cook sustainably or where to find sustainable ingredients. Many resources are available online and in libraries that can help with this. In addition, many communities offer cooking classes or farm-to-table dining experiences that can teach you about sustainable eating habits.  
  4. Social pressure: Finally, social pressure can be a big challenge when eating sustainably. Friends or family members who do not understand your choices can cause stress. Standing firm in your convictions and respecting those with different dietary needs and preferences is essential. You can still enjoy social gatherings by bringing your food or finding sustainable alternatives.   

By overcoming these challenges, you will be on your way to eating sustainably and positively impacting the environment!  

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10 Big Game Party Ideas - CookinGenie

31 Jan 2022

Whether you tune in for the creative commercials or to see the action on the gridiron, there’s nothing like getting ready for the Big Game. No matter if you’re planning on having a more intimate gathering with just a few close friends or a much bigger bash, you want to have a memorable event that everyone is talking about until you throw your next party. Here are some fun party ideas to delight your guests.

1. Photo Booth

A football-themed photo booth is always fun. First, create a football backdrop that helps your guests feel like they are at the big game. You can make it look as though you are sitting inside the stadium where the action is happening. Then, add some fun props, such as footballs, jerseys, football bead necklaces, football glasses, and more to let your guests create fun pictures to share.

2. Create a Tailgate Party for Big Game

Football season just isn’t the same without going tailgating at least once. One of the drawbacks of tailgating towards the end of the season is the cold weather, so set up a themed party indoors that looks like a tailgate party. Decorate your table to look like the back of a truck. Throw up some folding chairs for extra seating.

3. Set Up Games

Since not everyone wants to sit still through the entire game, you may want to consider adding some fun games to your party. Some traditional favorites played before a game while tailgating include cornhole, washers, ring toss, beer pong (minus the beer for the kids), and more. Perfect for parties where there are a variety of ages. It’s a great way to keep kids occupied while the adults cheer for their favorite team.

4. Football Themed Drinks

Custom create some fun drinks to celebrate the Big Game. Make a cocktail to represent each team’s colors and let your guests decide who will be the winner of the matchup. You can even add to the event’s fun by using glasses shaped like footballs. Of course, if you can’t find appropriate glasses, you can always create your own using mason jars and some white tape to mimic the look of the laces on the football.

5. Decorations

There are so many fun decorations that you can use to make your home festive for the Big Game. Hang up football streamers and similar decorations. Use the different team colors to create a bold look around your house. Big foam fingers scattered around the room that can be picked up and used during the game can be fun for all.

6. Play Squares

Let your guests make guesses about the game. Then, create a square game to let your friends have some friendly (or not so friendly among really competitive friends) competition on the Big Game. You can find these games online to print or create your own.

7. Get a Personal Chef

Food makes a party. Everyone wants to have plenty of snacks and dishes to eat while watching the fun on TV. Every party often goes the same for the homeowner throwing the party where they spend more time preparing food than enjoying their own party with their guests. So why not get someone else to handle the food? Catering means that your food probably won’t be warm by the time it’s delivered. Ordering in at the last minute from your local pizza joint or restaurant often leads to the food arriving later than you want. A personal chef is a perfect option. You can pick some dishes and have them prepared in your own kitchen. Your food will be hot and ready for your guests, and you get to participate in all the fun without missing out. The cherry on top is that the chef cleans up the kitchen after they’re finished cooking.

8. Desserts

No party is complete without food, and dessert is always the perfect touch to help sweeten up your event. What better way to console fans disappointed their team is losing with something tasty to eat or make winning fans feel victorious as they cheer their team on for the W? There are lots of fun cupcake toppers and football-shaped cakes or cookies you can offer up to your guests. For instance, you can take peanut-butter cookies and shape them in an oblong shape. Once they come out of the oven, you can put some frosting on them in lines to complete the look. You can also turn chocolate-covered strawberries into little footballs with white chocolate details.

9. Bingo or Shots Game

Have you ever played commercial bingo? It can be a lot of fun. Each card has different squares featuring something that may be featured in a commercial, such as a particular brand or the use of animals. Play bingo every round of commercials until someone gets bingo. For more adult gatherings where alcoholic beverages are flowing, you may want to consider playing a shots game. You can pick phrases or actions for during the football game or the commercials, and when it happens, it’s time to drink. For instance, if someone tears up during a commercial, they have to drink a shot, or if someone yells a particular phrase, they have to drink a shot. You can find both bingo cards and shot game directions online if these are new to you.

10. Virtual Guests for Big Game

Not everyone you want to come to your party will be available to attend. You may have some family or friends who need to stay home for various reasons or aren’t able to come over, from quarantining to traveling for work. So, why not create a virtual watch party for the Big Game. Start by sending everyone attending virtually a list of all of the things you’ll have on hand so that they can prepare some of the same dishes. Then, everyone can log in and enjoy the game together.

Celebrating the Big Game in a big way is a time-honored tradition. You’ll be the talk of Monday after you pull off a big party. Let CookinGenie be part of your Big Game plans. No matter if you’re planning on just watching with family or a larger group, your personal chef can help you create a fantastic spread sure to please even the pickiest eaters. Check out the variety of dishes available for your next gathering.

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29 Oct 2019

Do It Yourself meal kits have been around since the early 2000’s and rose quickly in popularity. Globally the business size is well over $2B. So why has this service become so popular?

Most of these companies win customers with a free meal or a discount on their first order. With pre measured ingredients and easy to follow instructions they offer a solution to busy people who wanted to prepare fresh meals for. Some companies even offer specific menu’s catering to special diets such as Paleo, Vegetarian or Keto. As a concept it seems like a great solution to a common problem.

But all good things come with a downside. They offer fixed menus in rotation and limited options for variety. The portions don’t generally allow for left overs and the packaging creates a bulky excess amount of trash or recycling to deal with. Not to mention the work of actually preparing the food. Although they advertise saving time, by allowing you to skip a trip to the grocery store. They usually don’t provide more than a few meals a week, so you still end up at the store to buy staples. You also still have all the work of chopping, cooking and cleaning up after the meal. A task that is less time consuming for singles then for families.

Although this industry quickly blossomed, the bloom might be fading from the rose a bit. Blue Apron is the largest and most widely used meal kit delivery service (Followed by Hello Fresh and Plated.) Although they seem to be able to easily lure in customers with free meals and trial packs, they have trouble maintaining a customer base long term. In fact Blue Apron’s stock has dropped precipitously since its IPO in 2017. Per meal costs or around $10 without leftovers is an issue.

In conclusion these services fill a need for some consumers. Or are at the very least a good short-term solution for people who need a few quick easy meals in a busy season. But in the long-term families are still looking for something better. Something that actually saves time, produces less waste, and offers variety, and healthy food prepared from fresh ingredients. All at an affordable cost.

Allowing our Genies to cook you a fresh healthy meal in your own kitchen may go towards solving the problem that some of the DIY meal kit companies could not solve.


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