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vacation tips

3 Ways to Stick To Your Goals On Vacation

3 Ways to Stick To Your Goals On Vacation

What if you could return from vacation without worrying about falling off track? Enjoy any trip and stick to your goals by indulging in local food, planning adventures, and relieving stress.

Stay healthy while travelling, even with dietary restrictions

Stay healthy while travelling, even with dietary restrictions


Whether you’re a college student, have a full time job, or a house full of children, eating healthy on the go can often come as a challenge. The notion of “fast food” has been completely misconstrued by society over time. The simplest, fastest food, is straight from the Earth. Yes—fruits, veggies, nuts and seeds are “fast foods” and won’t leave you feeling sluggish when you’re on the move. From travelling through an airport to taking a road trip, it may seem like unhealthy food is your only option! I promise, healthy food is all around you if you’re looking for it! Here are some of my top tips on how to stay healthy while travelling, even with dietary restrictions!


BE PREPARED— BRING SNACKS! This is my #1 tip to help you stay healthy while travelling! Packing snacks for yourself ensures that you will be much less likely to give into those unhealthy temptations. Not to mention, it will save you from spending money on overpriced airport and rest stop food. Cut up some veggies and fruit, put them in some plastic tupperware, take a few handfuls of nuts in a ziploc, and you’re good to go!! ALWAYS hydrate while you are travelling—you will not only be pushing toxins out of your body, but you will also keep your immune system strong while you are surrounded by new environments and people.


If you know that you are going to be traveling for a long period of time without many breaks for eating, eat a big meal before you take off or before you begin the drive to your destination. Starting your travels with a big bowl of fruit or a large green smoothie will keep you energized and fuelled until your next stop.


This tip has not only tremendously helped me while travelling, but it has also helped me through my raw vegan journey in general. Planning ahead will allow you to scope out restaurants and markets at your destination that have healthy options for you and will keep you on track! Whether your trip is for leisure or business, there is no reason that food should cause you any stress. Exploring a new city or town can be an exciting way for you to try new things and take in the unique options your destination has to offer.


Just because you are traveling does not mean you should neglect your body! Although you may have a fully packed itinerary, always make sure you are allowing yourself enough time to rest and rejuvenate so you can enjoy your trip to the fullest. Sneak in some exercise by taking the stairs, skipping the escalator/elevator if you can—I am not saying that you need to go to the gym every day of your vacation! Your time off should be spent in the most enjoyable way you see fit without returning home in a slump over bad food choices.

BE FLEXIBLE! Let’s face it, things don’t always go perfectly when we’re travelling. From delayed or canceled flights to mixups at the hotel to bad restaurant choices, travel can sometimes be challenging. Rather than struggling against things that you cannot control, you can use these unpredicted events as opportunities to sit back and catch up on things you’ve been avoiding—like taking time to think about how you will better yourself!

Ashley Hampton (PumpUp: @rawincollege) is a college student looking to spread the power of the raw vegan lifestyle through her positive posts and vibrant photos. Check out her blog

6 tips for vegans to have a healthy vacation

Post by PumpUp member @sofiayang1204. Follow Sofia’s blog for more! 

It’s that time of the year: vacation. You’ve been waiting and planning and prepping and stuffing everything from your wardrobe into your suitcase. But one tiny, nagging thought popped into your head.

“I’m going to gain so much weight…”

Food is inevitable, of course. What’s vacation if there’s no delicious authentic food? You’ve worked so hard on this whole health regime. Are you ready to give it all up and just go all out and stuff your face with yummy food? Think about your abs. Think about your gains. Think again.

The truth is that staying on track while away isn’t really all that difficult.

Here’s a little example from a 3-day getaway to Washington DC that I had with my girls:

1. Bring your own little snack on the road/flight/etc. instead of buying fast food from the service areas

For this particular trip, we drove all the way from NYC down south to DC. I brought some Clif Bars (different flavors of course) with me just in case I get hungry in the car. You can also bring fruits that aren’t too messy or juicy to eat such as Bananas, Grapes, Apples, Pears etc. 

You can also bring Oreos (yes! they are vegan), Chips (kettle chips, quinoa chips, etc. ), Sabra Hummus Crackers, and Mixed Nuts.

These are just some of my favorite road trip snacks, but there are sooo much more options.


Sofia’s favourite vegan snacks on the go. Follow PumpUp on Tumblr for more of her posts. 

2. Search ahead of time for any vegan/vegetarian-friendly restaurants at your destination

I’m so grateful for Yelp, the app, because it’s so easy to find vegan places in DC. There were actually a lot of restaurants, though not as much as New York. Here are some that I found in DC: Founding Farmers, Busboys and Poets, Sticky Fingers Sweets & Eats, H & Pizza

Since I’m the only vegan on this trip, we ate in food places that not only have regular yet authentic food but vegan options as well.

We had our Saturday brunch at Busboys and Poets, everything was great. The beautiful creative interior, their coffee (a must), menu.. I had “Big Daddy Coffee” which had 2 shots of espresso, almond milk, and sugar. For food I had their Vegan Tuna Salad Sandwich with a side choice of Sweet Potato Fries. It was phenomenal! They have a lot of vegan choices which got me so excited


3. If there are only vegetarian dishes available…

Here are the 2 ways to transform your dishes into vegan dishes, depending on the kind of restaurant you are dinning at:

  • If its price range on Yelp is between $$-$$$$, and within the popular city area, you can tell your waiter that you are a Vegan, and ask to take out any animal products in your vegetarian dish.

    • For example: If the traditional apple walnut salad contains gorgonzola cheese, just ask your waiter kindly to exclude the cheese
  • If its price range on Yelp is between $-$$, and is more in the suburban/rural area, and is more down to earth like a local diner, a lot of cooks and waiters don’t care much whether you are vegan or not (they would give you the look, and when they do, you’ll know what I’m talking about). In this case, you should inform them that you are  allergic to diary.
  • For example:  “Excuse me, are there any dairy products in this dish? Because I’m severely allergic to dairy, so there can’t be ANY diary products in it… no milk, cheese, or anything.”


4. Alcohol is vegan, if you do happen to drink, just enjoy and don’t OD.

Alcohol is a type of drug, and it should always be consumed in moderation. I have a thing for red wine. Having a glass of it during dinner really takes the vibe up a notch. If you are one of those who can’t keep track of how many drinks you have had, draw a line on your hand for every drink or shot you consume. Do NOT Drink and Drive!

5. Sharing is Caring

Don’t be that person. Don’t just eat up the whole plate by yourself. What’s the fun in that?

Share it with your friends, give them a little taste of how delicious vegan meals are and perhaps inspire and motivate to become one as well.

On the plus side, you also can have a little bit of portion control (but then again, we vegans don’t really do the whole P.C. small plate tiny amount of food thing).

6. A junk-food vegan is still a vegan!

Remember that it doesn’t matter what kind of vegan you are, raw vegan, raw till 4 vegan, 80/10/10 vegan, junk-food vegan, you are still a vegan. Whatever kind of vegan food you eat is still 10000000000x more healthy and satisfying than what the average person may eat.

Don’t blame yourself or feel guilty if you ate a bag of chips, or you ordered fries on the side instead of fresh fruits, or you had almond/soy milk added into your usual black coffee.

You are on vacation, just be in the moment and enjoy it! 


Anyhow, there are just some tips for staying a vegan while on the go!

Follow Sofia’s blog, her PumpUp account @sofiayang1204, her Instagram @sofiiayang1204, and her email: