How to Eat Healthy Anytime, Even on Vacation

Dear Peter

I love being away. 

I also love to eat. 

And I love to look & feel great while I’m way, eating & drinking vacation food I love- Think fried whole belly clams, IPA’s, fried chicken, rosé, ribs…I’m salivating- you get the point. 

Years ago I learned these pleasures didn’t have to be mutually exclusive. Below are my strategies for enjoying food & drinks, while still being able to take my shirt off on the beach :-)

All My Best,

Peter ❤️

Breakfast/Lunch

Eat super healthy and lite for these 2 meals.

  • If you’ve been eating healthy consistently for 3 months or more, you can try intermittent fasting, skipping breakfast, and even lunch, depending on when you last ate the evening before. If you haven’t been eating healthy I do not recommend fasting. Most likely you’ll just screw up your metabolism. Have questions? Contact me.

  • If you eat breakfast, choose fruit that’s in-season, Greek yogurt, fruit smoothies (no added sugar aside from a drop of honey or agave), or protein, like hard boiled eggs (organic whenever possible) 

  • For lunch stick to seasonal greens/vegetable salads with protein (grilled salmon, beans) and go light on the dressing, hold the accoutrements- croutons, bacon bits, and whatever else we can add to a salad to totally sabotage the reason we’re eating the salad in the first place :-)

  • Try these delicious Chicken Gyro and Italian Hero Wraps for the beach.

Try to keep total calories per meal under 300 (until dinner that is ;-)

Beef Ribs & Hanger Steak- ribs recipe below

Dinner

Here’s where the fun begins. Because you’ve eaten so well to this point, you have lots of calories and choices to play around with. 

  • This is where you can explore foods you may not typically eat, whether they’re local, fried, or otherwise indulgent. I skip fatty, sugary, processed, fast foods I can get anywhere.

  • I also balance this meal with alcohol- I like an ice cold IPA or chilled rose on the beach, or a Gin gimlet or Manhattan before dinner. 

  • If you choose to drink a little more one night, you can cut back on the food, and vice versa. 

  • Ask if your favorite seafood can be broiled or grilled instead of fried (sometimes I’ll get it fried and modify somewhere else).

  • If I choose not to drink alcohol, I’ll often order a 1/2 cranberry juice, 1/2 seltzer, with a squeeze of lime to save cals but still feel like I’m having a drink. 

  • When I’m away, I try to make as many meals as possible, including dinner- I save money, calories, share with those I love, and still eat my favorite foods. Check out these ideas- Fall of the bone Beef Ribs and Lemon Potatoes in a Pouch.

If you find these tips helpful, and would like to know more about how to look and feel great while enjoying your life, please read on…

All My Best,

Peter

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"We were so pleased to partner with Peter Kofitsas as part of our staff wellness program. Peter was entertaining and engaged the members of our team, as he led us through preparation of a delicious and healthy meal. He is extremely knowledgeable and provided information in such a fun way for the whole team. We thoroughly enjoyed Peter's cooking demonstration, and highly recommend his services as a great team building activity that prioritizes the wellbeing of participants."

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About Peter Kofitsas MS, PT

PROFESSIONAL

Peter Kofitsas MS, PT is a Speaker, Author, International Life & Health Coach, Culinary Nutritionist, Physical Therapist, Food/Restaurant Consultant, and former Scholarship Football Athlete.  He’s also been called, “The Missing Link” in employee wellbeing.  As an expert for the media, he has appeared on ABC, FOX, MSN, TLC, and in Fitness magazine. He’s the author of 3 books, including, Shop, Cook, Eat.  He’s also the creator of the 5 Minutes to Fitness+ Program, a revolutionary lifestyle program for achieving optimal health which has been featured on QVC and FOX. He’’s been helping companies assist their employees in being healthier and finding balance during the Covid- 19 pandemic.

CV

  • Nutrition Degree, Magna Cum Laude, Montclair State University

  • Physical Therapy degree, Master of  Science, New York Medical College

  • College Lecturer- nutrition, exercise, physical therapy, kinesiology

  • Creator- 5 Minutes to Fitness+, Fit Friends’ Revolution

  • Author; Shop, Cook, Eat, Core Energy Program, & Live Better Journal

  • Food/Restaurant  Consultant- Hospitality Training, Sustainable Menu Design, Recipe Development

Client List / Appearances

GE • Goldman Sachs •  KPMG • Verizon • Metropolitan Museum of Art • Sony • UPS • Quest Diagnostics • Whole Foods • Louis Vuitton • Moët Hennessy • Working Mother • Kellari Group • Serafina Group • China Grill Management • Union Square Hospitality Group • The Episcopal Church • St Barnabas Health Care Systems • HDMS • Grocery Haulers • NY Staffing Assoc • Assoc of Health Care Recruiters

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