I just love vacations! Don’t you? I’ve just returned from a cycling trip to Italy with a lovely group of girls. We cycled more than 100 miles along the beautiful undulating Amalfi Coast. Our tour guides, Paolo and Rafaele, were amazing as they helped to guide us around.

While I’d love to say that I took my snacks and chose almonds and fruit over cannoli and gelato, that did not happen. I completely enjoyed the culinary aspects of my trip. The fresh foods and flavours of the meals that were prepared for us were delightful.

Vacation is a break from the norm — sleepless nights, different foods — but I’m ready to get back to my routine.

Making a few things non-negotiable after returning from vacation is the key to looking and feeling better. Here are a few ways to help return your body and mind-set back to normal.

Ban the scale

I don’t own a scale, but I normally know what’s happened to my body once I slip on my clothes. Don’t jump on the scale the moment you return from vacation. Give yourself a moment to implement the strategies listed here. Most likely it won’t be as bad as you thought, which will make you feel even better.

Leafy greens

Whether you’ve just returned from vacation or not, anyone who wants to look and feel healthier should stock up on leafy greens such as arugula, spinach, kale and romaine.

They flood the body with nutrients for a quick energy boost. They are also a fabulous way to curb any residual cravings.

Fibre time

A great way to return your digestion back to normal is to add both soluble and insoluble fibre from plant foods.

Soluble fibre, such as chia, oats and flaxseed, is filling and liquid-absorbing. Insoluble fibre, which helps the bowels, can be found in vegetables, brown rice and wheat.

Hydrate

I drank so much coffee on this trip! We also drank lots of water as we were cycling. However, I will strive to drink a lost less coffee and add more water. Half of your body weight in ounces is a great rule of thumb.

Fast

Dinners tend to be later while on vacation. We ate between 7pm and 8pm. Try to take a break from eating for 12 hours straight — 6pm until 6am, for example. This will allow your food to digest and help you to have a restful sleep.

Sleep

While this trip was absolutely amazing, my sleep was definitely not the best.

It’s hard to sleep well if you are not in your own bed. Late meals and alcohol can hinder us from getting the deep sleep that our bodies require.

Try to get in bed 15 to 30 minutes earlier each night to catch up on those lost hours.

My plan this week

7.30am: large glass of water with lemon and ginger

8am: egg-white omelette with arugula and avocado

10.30am: Greek yoghurt with Paleo granola

1.30pm: salad with quinoa chicken and balsamic

4.30pm: two clementines

7pm: asparagus and broiled salmon

9.30pm or 10pm: sleep.

What are your strategies for getting back to normal? I’d love to hear about them. All the best and B-Active For Life!

• Betty Doyling is a certified fitness trainer and figure competitor with more than a decade of experience. Check her out on Facebook: www.facebook.com/B.ActiveForLife