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。