Posts tagged with "life style"

Quality of Sleep is Significant Opportunity for North American Hotels

Fewer Than 30% of Hotel Guests Experience “Better Than Expected” Night’s Sleep

Forget the minibar, sleek lobby and mints on the pillow. If hotels really want to build loyalty and delight their customers with stand-out lodging experiences, they need to focus on the bed. According to the J.D. Power 2019 North America Hotel Guest Satisfaction Index (NAGSI) Study,SM released today, quality of sleep is one of the most important components of a hotel guest experience with the potential to drive overall satisfaction and brand loyalty, but the majority of hotels are not delivering better-than-expected sleeping conditions.

“Delivering a superior sleep experience—from the quality of the bed, linens and pillows to the ambient sound and temperature of the room—is a huge opportunity for hotels to differentiate themselves from the pack and earn significant goodwill with guests,” said Jennifer Corwin, Senior Manager of Consumer Insights for Travel & Hospitality Intelligence at J.D. Power. “Of all the discrete variables of the hotel guest experience we measure, a better-than-expected night’s sleep is the one with the potential to drive the highest levels of overall guest satisfaction for those hotels that can deliver.”

Now in its 23rd year, the North America Hotel Guest Satisfaction Index Study was redesigned this year to incorporate much deeper guest profiling information and extended coverage of the full hotel customer journey, including the path to purchase, pre-stay communications and post-stay communications. The study also now includes property-level information throughout North America, updated food and beverage metrics and inclusion of vacation rental utilization metrics.

Following are some key findings of the 2019 study:

  • More zzzs, please: Overall satisfaction scores increase 114 points (on a 1,000-point scale) when hotel guests experience a better-than-expected quality of sleep. However, just 29% of hotel guests had such an experience. Of guests who do experience better-than-expected quality of sleep, 78% say they “definitely will” return to that property and 71% say they “definitely will” return to that brand.
  • The anatomy of a good night’s sleep: The top contributors to quality of sleep and, therefore, higher satisfaction scores, are comfort of bed; quietness of room; comfort/quality of pillows; room temperature; and comfort/quality of linens. Satisfaction scores for quality of sleep are also higher when hotels offer beyond-the-basics items, such as white noise/sound machines, earplugs, robe/slippers and authentic local decor.
  • Quality of sleep directly correlated to price of room: The highest rate of better-than-expected sleep quality is in the luxury hotel segment (42%), followed by the upper upscale (33%), upscale (31%), upper midscale (28%), midscale (28%) and economy (23%) segments.
  • Arrival and check-in experiences present opportunity to shine: The key elements of the check-in experience consistent with high hotel guest satisfaction scores are efficiency (ideally takes five minutes or less); accuracy; and offering a warm welcome. When any of those baseline criteria are not met, satisfaction scores tumble as much as 100 points.

Study Rankings

The following hotel brands rank highest in guest satisfaction in their respective segments:

Luxury: The Ritz-Carlton (for a fifth consecutive year)
Upper Upscale: Hard Rock Hotel
Upscale: Best Western Premier
Upper Midscale: Drury Hotels (for a 14th consecutive year)
Midscale: Wingate by Wyndham (for a fifth consecutive year)
Economy: Microtel by Wyndham (for a second consecutive year)

The 2019 North America Hotel Guest Satisfaction Index Study analyzes guest responses to more than 150 questions regarding their overall experiences and includes 85 officially ranked brands in six market segments. This year’s study is based on responses from approximately 44,890 guests who stayed at a hotel between June 2018 and May 2019.

For more information about the 2019 North America Hotel Guest Satisfaction Index Study, visit https://www.jdpower.com/resource/jd-power-north-america-hotel-guest-satisfaction-index-study.

J.D. Power is a global leader in consumer insights, advisory services and data and analytics. These capabilities enable J.D. Power to help its clients drive customer satisfaction, growth and profitability. Established in 1968, J.D. Power has offices serving North America, South America, Asia Pacific and Europe.

7 Things To Give Up To Help You Get Pregnant This Year

by Mary Jane Minkin, MD, Clinical Professor of OB/GYN at Yale University

Unfortunately, a simple do-it-yourself plan doesn’t exist, but fertility specialists and women’s health experts agree that certain measures can create the best possible chances for fertilization to occur. So, without ironclad guarantees, here are 7 things to give up to help you get pregnant this year:Every couple mired in infertility, every woman who has ever spent hours scouring the Internet for new breakthroughs and conception tips has had the same wish: For a clear-cut, easy-to-follow program that would guarantee a healthy pregnancy. 

    • Alcohol. Studies focusing on alcohol’s effect on conception have produced mixed results, with some indicating that pregnancy is more likely if women give up drinking entirely and others suggesting that those who drink moderately might increase their chances of conception – perhaps because an occasional glass of wine makes them more relaxed. But experts agree that women who give up alcohol will increase their chances of a healthy baby once conception does happen, and that alone is reason enough for most women to quit.

 

    • Tobacco. Unlike alcohol, the data smoking’s correlation to pregnancy is undisputed. Both primary and secondhand smoke are detrimental to a woman’s chance of conceiving and to a developing fetus as well. Quitting is never easy, but resources and support to help you find a plan and stick to it.

 

    • Caffeine. As the daily substance of choice for most Americans, dependency on those morning cups of coffee is difficult to break. Try cutting back on your intake if you drink multiple cups a day- a recent study confirms ACOG guidelines that one standard 12 oz. cup of regular coffee (200 mg of caffeine) is safe for pregnancy. 

 

    • Your Spot on the Couch. In other words, get up and move around! Couch potatoes aren’t helping any aspect of their health, but women who are trying to conceive have an extra-compelling reason to kick it into high gear. Experts agree that women who stay within their ideal weight have a better chance of becoming pregnant, and a study published in Obstetrics and Gynecology reported that women who exercise 30 minutes or more a day had a reduced risk of ovulation disorders, which often lead to infertility.

 

    • Junk food. Generally speaking, any change that moves you toward a healthier lifestyle will promote fertility. But when it comes to diet, advice seems to fall all over the map. Specific fertility diets advocate for eating foods like oysters, garlic and yams, but an extensive 2009 study advised women to follow simpler guidelines – healthy fats, selective proteins, whole grains and plenty of iron and other vitamins. It’s important to start taking supplemental folic acid to help prevent birth defects. The sooner you can start taking a prenatal vitamin with sufficient folic acid like vitafusion, the better! You should begin taking prenatals even before you begin trying to conceive. And, obviously, putting down the potato chips and the candy bars is an excellent first step to take to help you get pregnant this year. 

 

    • Excessive Stress. Granted, this step is easier said than done, especially when the chief cause of the stress is the infertility itself. But if external factors are causing undue anxiety, a woman’s chance at conception can decrease, and the stress of waiting for that positive pregnancy test month after month could be the last straw for her emotional health. Give up extra responsibilities whenever possible, talk to your boss about reducing your job stress and work in regular “mental health” days to be refreshed by activities and people you enjoy.

 

  • Lubricants Containing Glycerin. According to the American Society of Reproductive Medicine (ASRM) “Guidelines for Optimizing Natural Fertility”, several leading vaginal lubricants (e.g. K-Y) may decrease fertility based on their observed effects on sperm survival. Another study showed that lubricants containing glycerin had an adverse effect on sperm motility. Fertility experts recommend using a fertility friendly lubricant like Pre-Seed that is specially formulated without glycerin that will not harm sperm and allows sperm to swim freely. 

Like we said, there is no checklist you can complete that guarantees a healthy pregnancy, but giving up these 7 things can help you get pregnant. It’s all about creating the ideal environment for the pregnancy to happen; a healthy, happy and active lifestyle is a solid base and giving up the aforementioned things will get you there.

Don’t Let Your Body Be A Bummer This Summer: 5 Tips To Detoxify

As summer winds down, some people who ditched their New Year’s weight-loss resolutions may re-dedicate themselves to looking good.

Even more important, though, is what we put in our bodies. What we eat and drink not only impacts how we look, but how we feel.

And to properly set the tone for the inner body and good overall health, it’s vital to get the bad stuff – toxins – out, and keep them out, says Dr. Suhyun An (www.drsuhyunan.com), an expert on regenerative medicine and co-author of Demystifying Stem Cells: A Real-Life Approach To Regenerative Medicine.

“People may want to look good, but being truly healthy on the inside is a year-round commitment,” Dr. An says. “And you need to start by detoxifying the body.

“Toxins can severely affect every part of the body. They’re in tons of every-day products.  Being aware of them and avoiding them are essential to good health.”

Dr. An provides five tips for cleaning out the toxins in your body:

Reduce the toxins you’re taking in. The first step to cleaning out toxins in your body is to cut back – or completely eliminate – things you put into your body that contain them. “When something is hard for the body to digest, it can slow down your metabolism and cause toxins to accumulate in your body,” Dr. An says. “Avoid these groups: red meat, gluten, refined sugar, processed food, alcohol, and caffeine.”

Be careful with household products. Household cleaners, soaps, and beauty products all can contain harmful toxins that are absorbed through the skin. “Choose these products carefully,” Dr. An says, “and always make sure you know what’s in them. There are many great natural cleaners and products that can help reduce the toxins your skin and body are exposed to.”

Drink plenty of water. “Water has a multitude of benefits for your body, skin, and organs,” she says. “Drinking enough water is extremely important in getting rid of toxins in the body. It helps boost metabolism and can literally flush out the harmful materials that have built up in your body.”

Add plenty of dietary fiber and antioxidants to your diet. Eating foods with plenty of fiber, such as organic fruits, vegetables and whole grains, will help your body move the toxins out. “Antioxidants help to fight free radicals and help to further remove harmful materials,” Dr. An says.

Sweat it out. Sweating is a very effective way for the body to get rid of toxins. “Achieving this through exercise also keeps your organs and systems working properly, which plays a key role in releasing toxins,” Dr. An says. “Aside from exercising, hopping into a sauna or hot bath can help, too.”

“Removing toxins is key to living a healthy life,” Dr. An says. “Just like many of us do in our homes by procrastinating and getting sloppy, our body stores junk. Get rid of it once and for all.”

About Dr. Suhyun An, DC, MSN, NP-C

Dr. Suhyun An (www.drsuhyunan.com) is the clinic director at Campbell Medical Group in Houston and an expert on regenerative medicine. She is co-author of Demystifying Stem Cells: A Real-Life Approach To Regenerative Medicine and travels the nation speaking on those topics. Dr. An received a BS in Biochemistry and Biophysical Science from the University of Houston, graduated cum laude from Parker College of Chiropractic, and got her master’s in nursing science from Samford University.

Tambour Horizon The spirit of Louis Vuitton Travel

The new Tambour Horizon is a unique connected experience that fully encompasses Louis Vuitton’s spirit of travel, craftsmanship and creative values. Building on the success of previous models, this Tambour Horizon collection boasts a new element of design, new materials and new colours, taking user experience, functions and technical innovation further than ever before.

New exclusive options allow you to personalise the dial with your chosen watch face. In the spirit of connected technology, time display is essentially digital. The digital mode is embellished with emblematic motifs – Monogram, Damier, or even with the V for Gaston-Louis Vuitton. These have all been entirely reworked, deconstructed, and broken down to create transparent effects and contrasts with the Monogram Flowers. The new colour palette, the contrasting bands and the option of adding your initials mean that an almost infinite number of aesthetic combinations are possible all in the image of the House. Special watch faces have been added to the existing collection, featuring the same strong design aesthetic typical of a Louis Vuitton runway show.

Embodying Louis Vuitton’s art of travel, the Tambour Horizon watch enriches the “My Travel” experience by grouping all of your travel information together in one place. The dedicated watch faces sync with your hotel, flight or train bookings, as well as your departure and arrival times. Before, during and at the end of your journey, all of your essential travel information is displayed so that you have it constantly on hand.And finding the address of a hotel, restaurant or tourist site has never been so easy thanks to the exclusive City Guide function, featuring 30 international destinations.

Accompanying you throughout your day, at work and at play, the Tambour Horizon offers exclusive new functions, combined with watch faces devoted to guarantee perfect readability and clarity. Across the rim, a new 24-hour ring with day/night indicator, visible even when the watch is in ambient mode, lets you view all your data at a glance. With its own watch face, the “Agenda” function separates meeting times from free time with distinctive coloured segments.

The “Step counter” function lets travellers who like to visit cities on foot record the distance treked and the most intensive periods of movement. Again, the watch face has a detailed design with the LV Archlight, the iconic Louis Vuitton sneaker, pictured at the centre.

The “Pollution” function displays the air quality index on the watch face in real time. Air quality projections are displayed in coloured segments. Weather and temperature forecasts put the finishing touches to the Tambour Horizon’s functions.

While the unisex case retains the emblematic Tambour Horizon shape and inverted curved case, the watch is now available in polished white ceramic. The use of this material in craftsmanship smart watchmaking is a true feat of technical excellence. In addition to new versions in polished steel, matte black PVD, white ceramic and white ceramic with gem-set horns, there is also a matte brown PVD model. This colour has been an integral part of Louis Vuitton’s aesthetic since 1854, used most prominently in the emblematic Monogram design.

Complementing Louis Vuitton’s style and expressing the concept of personalisation, interchangeable straps are available in new versions with unique patterns, colours and materials.

Making the Tambour Horizon watch even more intuitive, the various functions are now accessed quickly and easily with a rotating crown that can be turned with a single finger. With the new Qualcomm® Snapdragon Wear™ 3100 Platform**, the watch is now boasting an extended battery life of one full day and up to 5 additional days in watch mode (time display only). It also has an improved screen with excellent definition. With the Wear OS by Google™ operating system, Tambour Horizon users enjoy a simple and improved navigation experience that gives them access their information faster.

In tune with your daily routine, the new Tambour Horizon watch is not just a useful everyday accessory, but a reflection of your style and personality.

About Louis Vuitton

Since 1854, Louis Vuitton has brought unique designs to the world, combining innovation with style, always aiming for the finest quality. Today, the House remains faithful to the spirit of its founder, Louis Vuitton, who invented a genuine “Art of Travel” through luggage, bags and accessories which were as creative as they were elegant and practical. Since then, audacity has shaped the story of Louis Vuitton. Faithful to its heritage, Louis Vuitton has opened its doors to architects, artists and designers across the years, all the while developing disciplines such as ready-to-wear, shoes, accessories, watches, jewellery and fragrance. These carefully created products are testament to Louis Vuitton’s commitment to fine craftsmanship.

For more information: louisvuitton.com

Reebok Classic Enlists ‘90s-Inspired Vintage

In 1993, Reebok launched the Aztrek: an off-road runner that perfectly represented the wildly original and experimental designs of the time. Relaunched 25 years later, the Aztrek’s super-futuristic layers and chunky design embrace the heart of 1990s sneaker style. To celebrate the Aztrek’s return and honor the spirit of the ‘90s-era style it embodies, Reebok has launched a campaign featuring six ‘90s-raised tastemakers for a content series titled “Aztrek: 90s Re-Run.”

Featuring the likes of social media sensation Jay Versace, vintage streetwear re-worker Sara Gourlay of Frankie Collective, cult vintage shop owner Kirk Tilton of For All to Envy and more, the campaign was shot on a variety of mediums that champion the Aztrek’s past and celebrate it within the context of contemporary culture and style.

Each partner was shot in rare vintage ‘90s Reebok gear that they personally curated or custom created – resulting in five unique “one-of-one” capsule collections, all of which will be available for anyone to enter to win on Reebok.com starting today. Sourced from their own personal wardrobes, along with hours of vintage shopping, each collection nods to the singular style of the 1990s, as well as the Aztrek’s distinctive design elements and colorways.

Shot on film as an homage to ‘90s visual culture, the campaign imagery and videos span five truly epic off-road locations, illustrating the sneaker’s evolution from an off-path performance shoe to symbol for ‘90s-inspired style. From the pristine beauty of upstate New York’s national parks, to the enigmatic Joshua Tree and Death Valley desert landscapes and Utah’s breathtaking slot canyons, the campaign showcases the Aztrek’s new Fall/Winter colorways against unique off-road environments and vibrant landscapes.

A suite of films explores how – like the Aztrek – each partner’s unique personal style brings ‘90s-era values of experimentation, originality and self-expression into the contemporary style landscape. The campaign features the following partners:

  1. Jay Versace – Young humorist and social media phenom who built his name on his hilarious original characters, and recently has received major attention for his on-point ‘90s style.
  1. Sara Gourlay of Frankie Collective – Creative Director of Frankie Collective, a women’s streetwear label that cuts apart vintage ‘90s gear and sews it back together in new, trend-relevant forms to create custom, one-of-one designs. For her vintage capsule collection, she didn’t just curate – she sewed her own unique pieces.
  1. Kirk Tilton of For All To Envy – An L.A.-based, vintage fashion institution that began as a shop specializing in hard-to-find ‘90s athletic apparel before moving on to creating its own original clothing.
  1. Jordan Page  Best known as @VeryAdvanced, Jordan is a retro style expert and streetwear archivist whose memory and knowledge of ‘90s style moments is arguably the best on the internet.
  1. Josh Matthews and Angie Chavez – Two next-level vintage collectors and curators who are low-key responsible for the explosion of ‘90s looks you’re seeing everywhere.

Alongside the relaunched Aztrek, all individual partner capsule collections will be available to win via a giveaway on Reebok.com – a platform for individuals to recreate their own ‘90s-inspired style. To enter to win, the rules are:

  1. Be a U.S. resident
  2. Sign up to win at https://www.reebok.com/us/90s_rerun
  3. Wait for an e-mail from Reebok – they’ll select six winners at random and let entrants know if they’ve won.

Shop the new Aztrek Fall/Winter styles, available from $90, at Reebok.com. https://youtu.be/gAr1S0oC29w

Four Prediabetes Predicaments

The Common Obstacles

You May Encounter(and Solutions for Overcoming Them)

When prediabetes threatens your healthy future, it’s up to you to reset your lifestyle.

But unforeseen obstacles could derail your progress. Here, I explain the HURDLE method and offer solutions for four obstacles you might face along your journey to better health.

Jill Weisenberger, author of Prediabetes: A Complete Guide

If you have prediabetes or have been told that you’re at high risk for developing type 2 diabetes, you probably know that now is the best time to take action to improve your health. And hopefully you are already working on developing some habits and setting goals to get your health under control. But new habits are tenuous and can be easily broken. It’s normal to worry that an obstacle could derail your progress and send you back into your old unhealthy (and potentially dangerous) routine.

Obstacles are always lurking anytime you’re trying to adopt healthier habits. To be successful with your lifestyle reset, you will need to anticipate obstacles and have a plan to overcome them.

To do this, I advise brainstorming as many solutions as possible, including thinking of out-of-the-box solutions.

Eventually, looking for impediments to your success will become second nature. But when starting out, I recommend using the HURDLE method to overcome obstacles.

The HURDLE method is defined here:

H: How is your upcoming schedule different? Think about your day and look at your calendar for appointments and activities. Is there something unusual or at an unusual time?

U: Understand how these events, appointments, or obligations could derail you from your healthy lifestyle goals. Will something prevent you from eating a meal, getting to exercise class on time, or getting to bed at the usual hour? Will someone else be in charge of your meals or your schedule?

R: Record your options. Brainstorm and write down every possible solution, even the silly ones.

D: Decide on a solution. Pick one or more realistic options from your list of possible solutions.

L: List the steps. Record everything that you must do to make this solution work. Include if you need to buy things, wake up early, change your schedule, ask for help, etc.

E: Exercise your choice and Evaluate it. Carry out your selected option. Make notes about how it went, what you learned, and what you will do differently next time.

Often, the best solutions to problems are the ones you figure out on your own. At the same time, there are some common obstacles most of us run into, and it can be helpful to have some time-tested solutions for how to tackle these obstacles. Here are some common roadblocks and solutions for overcoming each.

OBSTACLE: You’re Too Busy for Breakfast

Eating a healthy breakfast can kick-start your good eating choices for the day and give you the energy for physical activity. But between getting the kids ready for school, taking the dog for a morning walk, trying to get out the door, running your morning errands, and getting to work, you may struggle to find time to eat a nutritious meal. Here are a couple of suggestions:

Find a few grab-and-go options. Some options include:

Whole-wheat tortilla with reduced-fat cheese heated in the microwave

Whole-wheat waffle with peanut butter

Greek yogurt and fruit smoothie

Overnight oats with strawberries and blueberries

Tuna sandwich

Cook oatmeal or egg-and-vegetable muffins on the weekend. Grab a single serving each morning.

Take a week’s worth of breakfast food to the office on Monday. Prepare and eat your breakfast at work. A few good choices are cottage cheese with fruit and muesli, yogurt with fruit and dry cereal, and an English muffin with almond butter and banana.

Ask a family member to prepare your breakfast. Maybe someone in your household has a little extra time in the mornings or they’re already making themselves breakfast.

OBSTACLE: There’s Too Much Tempting Food at Work

You’re working to take control of what you eat but find yourself backsliding at the office. It’s a common problem. Many people stay stressed-out or frantically busy at work, and they cope by reaching for unhealthy treats. Maybe you’ve had a rough day and your manager just bought a whole box of doughnuts to share with the team. Or perhaps it’s your officemate’s birthday and everyone brought in delicious treats to share (with very few healthy options). How can you resist?

Create a rule with exceptions. An important purpose of establishing “food rules” is to free you from an internal argument of should I or shouldn’t I. But occasionally allowing for an exception to the rule helps you stay on track. These exceptions need to be created in advance and not on the fly. Making exceptions in the moment is the same as breaking your rules.

My own simple rule is that I do not eat office junk food unless it is so unusual that I’ll miss a unique experience. I had another rule for eight years in a different office that I dipped into the candy jar only on Wednesdays. I always had Wednesday to look forward to, and I never argued with myself on the other days.

Limit temptation to one area. Ask your officemates to keep tempting foods in only one spot. Try to avoid that one spot.

Ask coworkers if they also want to eliminate certain types of food from work. You might be pleasantly surprised. After all, you aren’t the only one who cares about what you eat.

Pack your coffee in a thermal container. By bringing your coffee with you, you can avoid the junk food in the office kitchen when you need a coffee refill.

OBSTACLE: You’re at a Party Full of Unhealthy Foods and Drinks

You don’t want to blow all of your progress at a party. Success starts with intention, so avoid the temptation to simply wing it. Do some planning and strategizing in advance. Also, resist the temptation to avoid parties altogether just because you fear that you will lapse from your health goals. Here are a few tips for staying on track.

Determine your trade-offs. Will you skip appetizers and starchy sides to enjoy a piece of birthday cake, or do you prefer a cocktail and an appetizer? It helps to make these decisions before heading out the door.

Be cautious with alcohol. Alcohol has a way of leading people to greater food temptations. Start with a low-calorie, non-alcoholic drink and have a second non-alcoholic beverage after you drink a cocktail or glass of wine.

Take the edge off your hunger before going to the party. There is usually no reason to pre-eat, which often results in eating too much overall. But if you feel uncomfortably hungry when you’re teased with an abundance of party food, you will likely find it hard to hold control.

It’s okay to enter a party with a normal appetite. But if you need a small snack first, choose something healthful and filling like an apple, an orange, or a glass of vegetable juice. At the party, take your first bites of lower-calorie foods like fresh fruits and veggies or steamed shrimp.

Be active. If dancing or playing games is part of the party, join in.

Bring a healthful dish to share. If you know you’ll be tempted by a table full of cakes, cookies, and glazed meatballs, opt to bring a healthier dish that you can share with the group, like a veggie tray with hummus or fruit skewers.

Distract yourself. Keep yourself occupied with conversation and other non-food activities.

Avoid the buffet. When you’ve had enough to eat, position yourself far from the food.

Remind yourself of your new habits. Remember that just because you’ve always indulged in party food, it doesn’t mean that you can’t change that.

OBSTACLE: Vacation Disrupts Your Healthy Routines

Vacation doesn’t mean that you should give yourself a free pass. Avoid the mentality that you deserve unhealthful eating because you’re on vacation. Really, no one deserves unhealthful eating. Everyone deserves to eat healthfully, and everyone deserves just a bit of not-so-nutritious food tossed into the mix for a little extra fun.

Pack food for the trip. If you are traveling by car, use a cooler and fill it with fruit, veggies, yogurt, low-fat cheese and cottage cheese, vegetable juice, hard-boiled eggs, and a turkey or tuna sandwich. Whether you have a cooler or not, you can still carry nuts, dried fruit, some fresh fruits and vegetables, peanut butter, whole-grain crackers, and granola bars or fiber-rich cereal bars.

Be prepared for plane travel. If you are traveling by plane, pack a small amount of perishable food in a plastic bag. Keep it cold with ice in a separate plastic bag. Airport security will probably want you to get rid of the ice before you go through screening. Once you’re through security, stop by a food vendor and kindly ask to refill your plastic bag with more ice.

Stock up on healthy choices. Once you’re at your destination, stock up on additional wholesome options. If you don’t have access to a refrigerator, keep a small amount of perishable food fresh with ice and an ice bucket. Or pack a collapsible vinyl cooler in your luggage for use while away.

Snack only on fruit.

Apples and bananas are great choices to carry in your purse or backpack. Or you can find fresh fruit at any grocery store and even at many convenience stores, gas stations, or coffee shops while you’re on the road.

Search for healthy dining options.

Ask locals for restaurant ideas and search menus online before going out to eat.

Walk whenever possible. Opt for a walking tour instead of a bus tour.

Stay hydrated. Carry a refillable water bottle and be sure to sip from it frequently.

Find a local gym. You may be able to get in a gym workout even while on vacation. Call around to gyms in the area where you’ll be staying and ask if they have any weekly membership offers. Or stay in a hotel that has a gym.

Decide in advance what amount of treats is reasonable for you.

Is it a glass of wine a day? A couple of desserts over the week? Create your rules and exceptions, so you have a working blueprint to follow.

By using some of these tips when you find yourself facing one of these common obstacles, you can help guard yourself against a full-blown relapse and protect your health.

If you do have some setbacks along the way, shake them off. We all have them from time to time. Note them for what they are—little lapses that won’t have a big impact if they are few and far between. Recognize all the little changes you’ve made that add up to something bigger—better health and wellness. So pat yourself on the back and soldier on.