Working out and eating a balanced diet for that tight beach bod should not end once you get to the beach; maintenance is key. Sworn vegetarian Karen Kaz Lucas tells you how to stay healthy throughout your holiday.
Vegetarians remain the minority group of foodies in many Kenyan societies. Though it is a slow growing community, in most social spaces, their food needs are often left unmet. Whether you are a newbie or a veteran, you probably know some situations well enough to go in prepared. Take for instance heading down to the coast which is going to be inevitable for various groups of families and friends given the Easter holidays. It is very easy to get caught up and start indulging in carb heavy foods like viazi karai (deep fried potatoes), or for newbies, totally giving up and going right in for the fish and steak or that mutton biryani. This is why it is important to take extra care of your diet and make the time to throw in some simple yet effective workouts to maintain that beach bod, yes, even when already down by the beach. Here are some things you can do to remain fit and healthy without feeling like you’re missing out on your holiday excursion:
Mornings at the coast are one of the coolest times of the day and a lot more can get done with regards to shopping, cooking but more importantly, working out. Start the day with a hearty breakfast. Some of the things you can enjoy are coastal grown mangoes over cooked oats, sprinkled with cinnamon. Throw in some eggs on toast, spicy vegetarian sausages and butter beans. Breakfast is the most important meal of the day so fill up and curb the cravings. As it gets warmer, take the opportunity to go for a swim. Swimming is one of the few low impact exercises that work out almost every muscle in the body. Something as simple as a half hour swim can burn up to 500 calories! You could also opt for a short High Intensity Interval Training session using your body weight.
After that hearty meal and a good solid swim, why not relax with a mid morning nap? You are on holiday after all! When you wake up, it will be time to figure out what’s for lunch. At this point, find a healthy protein-based meal and since this is your last carb meal of the day, indulge. Some common coastal dishes you might enjoy are mbaazi wa nazi (pigeon peas in coconut milk) or some vegetable biriyani from one of the local Swahili dishes kiosks or your selected restaurant. Alternatively, a large hearty salad containing nuts for protein, leafy greens to aid in hydration and cheeses for your calcium would be a perfect substitute. Thereafter, a nice long walk on beach or a swim in the ocean can help burn some of those lunchtime calories.
If you get hungry throughout the day, there are simple snacks that you can pack to avoid the urge to binge on sweets. Hummus or guacamole is simple enough to make and snack on with oven-baked crisps. You can always toss those into your beach bag and pull them out when you feel peckish.
Let dinner be the simplest meal of the day. As you sit on the patio watching the sunset, a simple pumpkin soup or a small salad should be good enough to get you through the night. At this point, your body is on ‘rest mode’, so the less food you digest the more energy you preserve. This will also help you get a restful night. Follow these few tips and keep your holiday healthy without missing out on the fun! Remember, working out and eating a balanced diet for that tight beach bod does not end once you get to the beach; maintenance is key. Oh, and don’t forget to drink lots of water or madafu (coconut water) and protect your skin by slathering on the sunscreen!