You deserve some rest and relaxation while on vacation, but that doesn't mean you have to gain weight. By incorporating a few simple practices, you can enjoy your break without returning with extra pounds.

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Granola adds a tasty final touch to a fruit and yogurt parfait, but packaged varieties are loaded with calories, fat, and sugar. Making your own granola is surprisingly simple. This version uses fruit and peanut butter to reduce the sugar and oil that contribute to the high-calorie content of packaged granolas.

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Blackberries

All berries are rich in antioxidants, but blackberries are gaining attention for their full nutrient content. They contain gallic acid, rutin, and ellagic acid, all of which are associated with protecting against cancer, as well as having anti-viral and anti-bacterial properties.

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You can create your own frozen treats while keeping them low in calories and fat. These yogurt pops satisfy your sweet tooth with cocoa, honey, and a banana.

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Afternoon snacks are important for curbing hunger and increasing nutrient intake, providing the energy you need to finish the day strong and power through evening workouts. These snacks are packed with complex carbohydrates, healthy fats, lean protein, vitamins, and minerals to keep you feeling your best.

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Push-ups are one of the best exercises to strengthen and tone the upper body but don't limit yourself to the standard version. There are many ways to alter your position and movement during the exercise to make it more challenging and to reduce boredom with your routine.

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Picnics and potluck dinners are not complete without pasta salad. This version, filled with sweet grapes, crunchy pecans, and a light dressing, saves calories without sacrificing flavor. Instead of orzo, you could also use your favorite pasta, brown rice, or whole-grain couscous.

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Not only does dietary fat help us absorb fat-soluble vitamins, but some types of fat also protect against disease. These high-fat foods are worth adding to your eating plan for their heart-healthy fat content and the many other nutrients they provide.

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Beginning an exercise program is not without challenges, but as your fitness improves and you find activities you like, it becomes a natural part of your lifestyle. If you struggle to enjoy being active, make it easier with these tips.

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Under 200 calories per serving and a good source of fiber, these filling muffins make a great on-the-go breakfast. This recipe uses fresh, sweet dates and shredded carrots to cut down on the amount of added sugar. Unsweetened applesauce eliminates the need for oil while keeping them tender and delicious.

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