Gabrielle Shaffer

How To Enjoy the Festivities Without Sacrificing Your Healthy Habits
The warm weather is finally here! The sun is shining and the kids are out of school, which makes the summer holidays a great time to spend with friends, family, and loved ones. Some of us will be hosting a variety of holiday themed parties right in our backyards, while others will be hitting the road for some great adventures. In fact, AAA Travel estimates that 41 million Americans will travel on Independence Day this year, up almost 2% since last year.
Whether you plan to pack up the car with food, drinks, and the kids and set out on the open road, head to the next town over, or host your own holiday celebrations right in your backyard, we have some great tips and advice on how to have a safe, healthy, and FUN July 4th.
Healthy Traveling
Some of you may be traveling locally, a few hours, or possibly even abroad. Regardless of the length of your travel time, it's imperative that you keep a few things in mind. The inactivity and improper ergonomics associated with travel, typically combined with the strenuous task of hauling heavy luggage, coolers, and beach bags, is the perfect storm for musculoskeletal injuries.
So, as a general rule of thumb, you should take a rest stop every 2 hours (or 150 miles). After this significant amount of time driving (or sitting inactively as a passenger), not only does your mind get fatigued, but the inactivity decreases your blood flow.
To make the most out of your rest stop, you should get out of the car and move around to get the blood flowing throughout your body again and increase your oxygen levels. Many people will drive as long as they can without stopping to make the 'best timing' possible. If you are one of these people￢ﾀﾔwhich a lot of us are￢ﾀﾔwe recommend that you do some micro-break stretches every hour. You should stretch your neck, shoulders, back, and wrists to make sure your muscles stay oxygenated and your body stays limber.
Great Traveling Snack Ideas
When traveling, it's extremely easy to just grab a bag of chips, package of cookies, and a can of soda while running out the door. But with some minor pre-planning, your roadtrip doesn't have to derail your healthy eating. 
1. Remember: It is just as easy to grab a bottle of water as it is a can of soda or juice.
2. Cut up some pre-washed fresh fruit and vegetables and store them in sandwich bags or tupperware for easy access. 
3. Swap that bag of greasy potato chips for pita chips, and throw in a container of hummus and you'll add a few grams of protein to your snack. 
4. Pre-make sandwiches piled with lots of veggies on wheat or multigrain bread to avoid grabbing greasy fast food.
5. Granolas bars are an excellent source of nutrition and perfect for when you're craving both a sweet and salty snack (but make sure you read the nutrition label first￢ﾀﾔsome granola bars can pack a ton of added sugars).
Once You Reach Your Destination
We often center many holiday festivities around eating and drinking, but there are so many other things you can do. Take advantage of the time spent with your children, family, and/or friends. Starting up a game of wiffleball, capture the flag, or volleyball will not only be a great time, but you'll get a pretty good workout in from all that running around. And don't just lay on the beach or next to the pool, but dive right in to stay cool and reap the great benefits of swimming.  
We also recommend checking out all that your local surroundings have to offer. You could be just minutes away from a renowned hiking or biking trail, a historic 4th of July parade, or an annual 5k that the whole family can join in on. Or take this a step further and do some research before the 4th, that way you are excited and prepared to explore these activities (and don't resort to sitting by the chip bowl all afternoon!)
Many of us strive on a daily basis to eat healthier and stick with an exercise program, and it is all too easy to push these advances aside during holidays. Taking these simple steps can assure that you will stay on track while having a Fourth of July celebration you won't forget (or regret!)
Make a Healthy Change Now!
Chances are you're sitting right now. Whether it's in the car, by the pool, or in the office, you have the opportunity to make a healthy change right now. Give one of Voom's hourly micro-breaks a try to get your holiday weekend off on the right foot!





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Have a safe and happy Fourth of July!
Sources:
USA Today
http://blog.voomwell.com/blog/bid/312761/Tips-for-a-Fun-and-Healthy-Fourth-of-July