A Path to a Healthy Vacation


A Path to a Healthy Vacation | Nutrition Stripped

Post-bodyboarding in the ocean!

Food is one of many pleasures on vacation, but so is rest, and straying from your routine. Where do health and wellness fit on this spectrum of “vacation mode”?

One of the most frequent panic points my clients have is surrounding vacation, travel, and how to stay on track after all the hard work they’ve done in making changes to their lifestyle. First things first, you can enjoy a vacation while staying healthy, I promise. Maintaining your health routine while on vacation isn’t just about food, eating out, picking the best options; it’s about de-stressing, having fun, exploring, soaking up nature, and spending quality time with loved ones or solo.

A few weeks ago I took some much needed time off work, off my phone, social media, the inbox, and all things that were starting to feel a bit like obligation versus coming from a place of joy. As I’m writing this, it’s been a week or so back at the office, and I feel completely reset and inspired to share some tips that keep my mind, body, and spirit happy and healthy while on vacation. I want to move past the conversation of food for a minute and focus on something else that nourishes us: our general wellbeing and mental/emotional/spiritual happiness that comes along with a good vacation.

Statistically, taking vacation is good for you. This article points out that people who take vacations see greater success at work, and more happiness at work and home and this article backs up four science-based reasons why we all need to take that OOO time.

Convinced yet? Great!  Here are a couple of my personal tips to explore:

Release “shoulds” from conversations with yourself.

These are just a few statements I’ve worked clients through releasing. And I get it, because I’ve told myself similar statements. I challenge you to ask yourself what are the “shoulds” you tell yourself when you’re prepping for, or are on vacation? How can you give yourself a lot more love and little more wiggle room to enjoy? Keep in mind and stay present about the foundation that you’ve built throughout each move and decision.

  • “I should still wake up at 6 am to hit the gym” | alternative action: “I’m going to sleep in and get some movement after I wake up, and during the day exploring the city, walking, etc.” Do what feels good!
  • “I should have the same breakfast, lunch, and dinner or as close as I possibly can” | alternative action: “I’m going to chose nutrient-dense options, but not deprive myself of things I truly enjoy. I’ll check in with myself about my hunger, how I’m feeling, and how I truly want to feel afterward.”
  • “I should just focus on family time rather than me time on vacation” | alternative action: “I’m going to show up for myself, even if that’s a 5-minute meditation first thing in the morning, so I can enjoy my family/company as much as I can!”
  • “I should have everything planned out to really enjoy myself” | alternative action: “I’m going to have a few things in mind that I want to do, but also take a step back and go with the flow to allow for new adventures and unexpected memories to be made.”

A Path to a Healthy Vacation | Nutrition StrippedA Path to a Healthy Vacation | Nutrition Stripped

Find your go-to health-focused spots. 

This is a given. If you can find some comfort in knowing you have a couple go-to places that you can grab nutrient-dense foods, make that your spot to check in daily! While at the beach, we found this little health food shop that was about a 10-minute walk from where we stayed and we filled up on juice, smoothies, salads, and veggie sides to bring back to the beach. This is just one example of how to still stick to your foundation while still being flexible and choosing options that make you feel good. Drink lots of water, eating veggies (fiber!), healthy fats, fresh fruit, and protein, always make me feel good! You’ll be out of your normal routine, so prioritize getting anything that can help you stay on track, whether that’s in terms of your digestion, energy and rest, or simply staying hydrated.

Here are a couple resources for keeping your digestion healthy while traveling here and while you’re flying.

Indulge and be okay with it.

I indulge all the time! In the context of my day/week/life, it’s a small percentage compared to what I call my normal. For the sake of content, I’ll use the word indulge, but I very rarely give my indulgences the credit of labeling them rather just say I’m living – and enjoying it. So, what does this look like for me on vacation? Well, it looked like the best french fries ordered via room service after a day filled with swimming and laughter with family, it looked like more deep breathing throughout my day and feeling calm, it looked like staying up late while having deep, philosophical conversations with my boyfriend, it looked like having champagne while soaking up the sun, then swimming in the ocean (I had a float, and I was a lifeguard for four years and I swim weekly- safety is key!), it looked like sleeping in a couple extra hours outside my norm, it looked like reading a book every day, and so on. You’ll see, indulgences don’t have to be food related, they’re just things that are outside of your normal — as much as I’m a creature of routine, it’s okay to dip out of it.

When all was said and done, I felt amazing on vacation. Which is exactly what it’s all about.

I want to hear from you, what are some ways you can incorporate this thinking towards your next vacation? Do you have a tool or strategy you like to use that keeps you feeling good? Share below, if not for my own curiosities, share it for the entire community reading this, they may need to hear what you have to say right now!

xx McKel

A Path to a Healthy Vacation | Nutrition Stripped

Share your thoughts


See what wellness looks like #IRL

follow @nutritionstripped

Looking for something? Let's find it!

Terms & Conditions

Photography, recipe, and content Policy

All content is copyright of Nutrition Stripped and shall not be copied, replicated, or duplicated. Please be courteous, respectful, and refrain from using it as your own. You may share a recipe or image only by contacting, referring, or directly linking back to Nutrition Stripped.

Photography and Recipe Policy 
We’re extremely flattered when asked to publish NS photography on a website or blog. We ask that if you’d like to share a recipe, photography, or content, you must get permission from the team first. Please keep in mind that all written content, photography, recipes, and general writing are copyrighted materials which have been a labor of love in the production of and have worked very hard to produce it.

Nutrition Stripped policy is as follows if you want to do the following:
To promote a recipe or photograph from my site You may post one photo as long as you give a direct link back to the post where you found the photograph/material including in the content a mention of McKel Hill, MS, RD from Nutrition Stripped. You may not republish the recipe itself. To use my photography for promotion other than sharing my original works you must request permission beforehand, a simple email will do. You may not republish my recipe or multiple recipes without direct permission. We occasionally allow other websites to post my recipes; which is decided at my discretion on a case-by-case basis and mostly with those we have an agreement with for example with my blog writing contributions. Please uphold the standards of the U.S. copyright laws for recipes and mycopyright policy.


Nutrition Stripped © 2016

Privacy Policy

Personal identification information
We may collect personal identification information from Users in a variety of ways, including, but not limited to, when Users visit our site, subscribe to the newsletter, and in connection with other activities, services, features or resources we make available on our Site. Users may be asked for, as appropriate, name, email address. Users may, however, visit our Site anonymously. We will collect personal identification information from Users only if they voluntarily submit such information to us. Users can always refuse to supply personally identification information, except that it may prevent them from engaging in certain Site related activities.

Non-personal identification information
We may collect non-personal identification information about Users whenever they interact with our Site. Non-personal identification information may include the browser name, the type of computer and technical information about Users means of connection to our Site, such as the operating system and the Internet service providers utilized and other similar information.

Web browser cookies
Our Site may use “cookies” to enhance User experience. User’s web browser places cookies on their hard drive for record-keeping purposes and sometimes to track information about them. User may choose to set their web browser to refuse cookies, or to alert you when cookies are being sent. If they do so, note that some parts of the Site may not function properly.

How we use collected information
Nutrition Stripped may collect and use Users personal information for the following purposes: To improve customer service, information you provide helps us respond to your customer service requests and support needs more efficiently. To personalize user experience, we may use information in the aggregate to understand how our Users as a group use the services and resources provided on our Site. To improve our Site, we may use feedback you provide to improve our products and services. To run a promotion, contest, survey or other Site feature. To send Users information they agreed to receive about topics we think will be of interest to them. To send periodic emails, we may use the email address to respond to their inquiries, questions, and/or other requests. If User decides to opt-in to our mailing list, they will receive emails that may include company news, updates, related product or service information, etc. If at any time the User would like to unsubscribe from receiving future emails, we include detailed unsubscribe instructions at the bottom of each email.

How we protect your information
We adopt appropriate data collection, storage and processing practices and security measures to protect against unauthorized access, alteration, disclosure or destruction of your personal information, username, password, transaction information and data stored on our Site. Sensitive and private data exchange between the Site and its Users happens over a SSL secured communication channel and is encrypted and protected with digital signatures.

Sharing your personal information
We do not sell, trade, or rent Users personal identification information to others. We may share generic aggregated demographic information not linked to any personal identification information regarding visitors and users with our business partners, trusted affiliates and advertisers for the purposes outlined above. We may use third party service providers to help us operate our business and the Site or administer activities on our behalf, such as sending out newsletters or surveys. We may share your information with these third parties for those limited purposes provided that you have given us your permission.

Changes to this privacy policy
Nutrition Stripped has the discretion to update this privacy policy at any time. When we do, we will revise the updated date at the bottom of this page and send you an email. We encourage Users to frequently check this page for any changes to stay informed about how we are helping to protect the personal information we collect. You acknowledge and agree that it is your responsibility to review this privacy policy periodically and become aware of modifications.

Third party links
Occasionally, at our discretion, we may include or offer third party products or services on our website. These companies may use non-personally identifiable information (e.g. click stream information, browser type, time and date, subject of advertisements clicked or scrolled over) during your visits to this and other Web sites in order to provide advertisements about goods and services likely to be of greater interest to you.  These companies typically use a cookie or third party web beacon to collect this information.  To learn more about this behavioral advertising practice visit the NAI at http://www.networkadvertising.org. To opt-out of this type of advertising, you can visit http://www.aboutads.info/choices.

By using this Site, you signify your acceptance of this policy and terms of service. If you do not agree to this policy, please do not use our Site. Your continued use of the Site following the posting of changes to this policy will be deemed your acceptance of those changes. Privacy policy created by http://www.generateprivacypolicy.com last modified on 7/31/13

We allow third party companies to serve ads and/or collect certain anonymous information when you visit our Web site.  These companies may use non-personally identifiable information (e.g. click stream information, browser type, time and date, subject of advertisements clicked or scrolled over) during your visits to this and other Web sites in order to provide advertisements about goods and services likely to be of greater interest to you.  These companies typically use a cookie or third party web beacon to collect this information.  To learn more about this behavioral advertising practice visit the NAI at http://www.networkadvertising.org. To opt-out of this type of advertising, you can visit http://www.aboutads.info/choices.

Disclosure Policy

Nutrition Stripped works with brands all over the globe that we can stand behind and that we know you’ll love too! Companies and brands will send me products to try or develop recipes with. Whenever I review or refer to a product that was provided to me, I will make it clear in the post, otherwise it is a product that I have purchased and will not necessarily mention in that post. 

Disclosure Policy
This policy is valid starting from 16 June 2013. This blog is a personal blog written and edited by Nutrition Stripped. For questions about this blog, please contact Support [at] nutritirionstripped [dot] com.

This blog accepts forms of cash advertising, sponsorship, paid insertions or other forms of compensation. This blog abides by word of mouth marketing standards. We believe in honesty of relationship, opinion and identity. The compensation received may influence the advertising content, topics or posts made in this blog. That content, advertising space or post will be clearly identified as paid or sponsored content.

While this blog may be compensated for a review of a product or service, such compensation will never have an effect on the honest opinion that I present on this blog. If we claim or appear to be experts on a certain topic or product or service area, we will only endorse products or services that we believe, based on our expertise, are worthy of such endorsement. Any product claim, statistic, quote or other representation about a product or service should be verified with the manufacturer or provider. This blog does contain content which might present a conflict of interest. This content will always be identified.

Questions? Please e-mail Support [at] nutritionstripped [dot] com or refer to the FTC’s ruling on blogger disclosure: FTC Rules on Sponsored Conversations

Release of Liability
Any item promoted/advertised/sponsored on this site that you choose to partake in is your decision and I am not liable for any problems that arise including, but not limited to: not receiving products, receiving broken or damaged goods, seeing an item you bought go on sale after you buy it, technical difficulties with sites that I link to. Furthermore, any information you submit to any external site is at your own risk.

Affiliate Discretion Notice

Nutrition Stripped is a participant of several affiliate programs which is designed to provide a means for sites to earn advertising fees by advertising and linking directly to sources that Nutrition Stripped genuinely likes. If you click on any of those links, which are known as “affiliate links”, and make a purchase within a certain time frame, I’ll get a small commission. The commission is paid by the third parties, not by you! Affiliate links and resources earned help support my efforts here at Nutrition Stripped, thank you!

Need help? Support

T-shirt Size Chart

Size US Sizes UK Sizes AUS Sizes
Small (S) 2-4 32-34 6-8
Medium (M) 6-10 36-40 9-13
Large (L) 10-14 40-44 13-17


No worries, just shoot us a quick email at [email protected] with SHOP in the subject and let us know what size you’re looking for and we’ll set you up!

Avocado Love t-shirt is made with super soft blend of 65% poly 35% viscose; it’s lightweight, flowy, hangs off the body and runs true to size. The boxy crop tee doesn’t show the tummy, just slightly when you raise your hands.

Matcha Matcha Matcha t-shirt is made with a durable 100% cotton blend. It runs a bit on the larger side, but shrinks an entire size due to the cotton.

Kale Made Me Do It t-shirt is made with super soft blend of 65% poly 35% viscose; it’s lightweight, flowy, hangs off the body and runs true to size. The sleeves are purposefully a little loose, hanging off the shoulders giving room to move.

Good Food Good Vibes t-shirt is made with super soft blend of 65% poly 35% viscose; it’s lightweight, flowy, hangs off the body and runs true to size. The sleeves have a deep scoop showing your side body more than a normal tank, great to show off a touch of your sports bra, lacy bra, or any tank underneath.

Each t-shirt is individually hand screen printed here in Nashville, TN by our friends Grand Palace Printing. Each design is printed multiple times to ensure quality color. A lot of love goes into making every single t-shirt, here’s how to take care of it when it gets to you:

+ Wash cold
+ Line dry or lay flat to dry to retain best color and size

Shop Support

Have questions about your order? Exchanges/returns, or just to share a testimonial of your experience with Nutrition Stripped? We’re happy to help answer any and all questions you might have. Please email us at [email protected].

Follow me on Snapchat

Send this to friend