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Green Bay, WI - Picture this: You're driving on a dark highway somewhere between the Grand Canyon and St. Louis; watching sign after sign for fast-food go by. Or you are stuck in the airport with yet another flight delay. You're starving and tired, and that's a dangerous time to try and resist fast food…. With a little careful planning, however, you can eat smart on the road work in exercise and not succumb to temptation and gain weight. .

5 Tips to Vacation Proof Your Weight Loss Efforts

Vacation Tip No. 1: Plan Ahead to Fit in Fitness

Vacations should be an opportunity to re-energize, refresh, and relax -- not an excuse to take a break from good health habits

When planning your vacation, opt for locations that will allow you to engage in physical activities you enjoy.

Keep in mind that physical activity is the ticket to enjoying extra calories without weight gain. Without work schedules making demands on your time, you should be able to fit in fun fitness activities every day

Plan for outdoor activities and plan to explore local attractions on foot. Check out interesting outdoor activities, parks, and biking trails, see if hotel has a workout facility Consider tossing in a pedometer to track miles on your vacation.

Vacation Tip No. 2: Pack your Own Snacks

Whether you are driving or flying. You’ll still need some snacks and beverages to keep you hydrated and to stave off excessive hunger and bingeing.

Think fresh fruit, carrots, low fat crackers, cheese sticks. These will help you avoid the temptation of a fattening nibble and can easily slip in your carry on bag or purse. . Pre-slice them for convenience.

Best bets: sliced apples (drizzle them with lemon juice to prevent browning), seedless grapes, pre-washed baby carrots or celery sticks.

Or make Your own….check out this delicious sweet and spicy Moroccan Snack Mix

Vacation Tip No. 3: When choices are fast and limited, choose smart:

Here are some of the best choices for fast food: Keep portion sizes, unhealthy fats and sugar levels in check.

Burgers: Stick with a plain, small burger. Skip the fries and get a small side salad with light dressing.

Chicken and fish sandwiches: Avoid fish sandwiches; they sound leaner, but in the hands of fast-food restaurants, they get drenched in unhealthy fat. Grilled chicken sandwiches ones are usually a good bet, but only if you skip the mayo, dressing and cheese. Grilled chicken sandwich with lettuce and tomato

Tacos and burritos; the smaller and simpler, the better; avoid the big ones ("Supremes"), and request no sour cream. Chicken or bean varieties are usually leaner than beef. Many places offer these items "fresco style," which includes pico de gallo and salsa, but not fatty cheese and sour cream.

Pizza: Vegetable toppings are best, the more the better. Stick to one to two slices, depending on their size; and avoid the personal or six-inch pizzas, which are often higher in fat and calories than two regular slices.

Vacation Tip No. 4: Dine out smart.

Don’t forget the restaurant basics: dressing on the side, skip the bread and butter, avoid fried items and dishes with creamy sauces. You know the drill. Just because you're on vacation doesn’t mean you should splurge at every meal. Bring your laptop or smart phone and use that free Wi-Fi to find out what’s available at the local restaurants. If you check out the menu ahead of time, you’ll be less likely to make impulsive, last-minute decisions

Vacation Tip No. 5: Indulge in Moderation

Deprivation is no fun when you're on vacation. Instead, think moderation when it comes to controlling calories from treats and alcohol. So have one scoop of ice cream instead of the sundae, or split that decadent dessert with a dining companion.

When you drink alcohol, the calories add up fast, especially if you are downing those fancy drinks that come with an umbrella. So make a plan for when you'll drink alcoholic beverages and how much you will consume.

Alternate alcoholic drinks with nonalcoholic, non-calorie beverages, so you'll stay well-hydrated and reduce your total calorie intake. And when ordering alcoholic drinks, opt for lower-calorie choices such as light beer, wine spritzers, wine, champagne, or spirits mixed with water or diet mixes.

For more great tips visit weightwatchers.com

RECIPE courtesy of Weight Watchers Points Plus Cookbook:

Sweet and Spicy Moroccan Snack Mix

PointsPlus Value per serving: 3

Prep 10 min Bake 30 min Makes 9 cups

4 cups plain air popped popcorn

3 cups multi-grain cereal squares

2 cups unsalted miniature pretzel twists

2 tablespoons unsalted butter, melted

2 teaspoons sugar

1 teaspoon smoked paprika

¾ teaspoon salt

½ teaspoon ground cumin

½ teaspoon ground coriander

¼ teaspoon ground allspice

1/8 teaspoon cayenne

1) Preheat over to 300°F

2) Combine popcorn, cereal, and pretzels in large bowl.

3) Combine butter, sugar, paprika, salt, cumin, coriander, allspice, and cayenne in small bowl. Add butter mixture to popcorn mixture and toss to coat. Transfer to large roasting pan.

4) Bake, stirring occasionally, until lightly toasted, about 30 minutes. Cool completely; store in airtight container up to one week.

Per Serving (1/2 cup): 18g, 74 Cal, 2 g Total Fat, 1 g Sat Fat, 0 g Trans Fat, 3 mg Chol, 145 mg Sod, 14g Total Carb, 1 g Total Sugar, 1 g Fib, 2 g Prot, 1 mg Calc

PointsPlus Value: 3