Road Trips
Whether you are just driving around town or you are on a road trip you can always be prepared with snacks and water to stay on track with your health plan. Pack a small cooler with an ice pack for any items that need to stay cold. Greek yogurt, hummus with raw veggies or crackers, fresh fruit, nuts, trail mix, protein bars, hard boiled eggs and tuna pouches are good options. Portable single servings of almond milk and protein shakes are also available in most markets.
Air Travel
When traveling by plane you can pack nuts, trail mix, protein bars, raw snacks. To be sure you have a protein source on hand you can bring a shaker cup with individual packets of protein powder or ziplock baggies with pre-measured protein powder.
Hotel
If you are staying in a hotel you can pack some food or stop at a grocery store nearby. Try to get a room with a refrigerator to store any cold items. Pack dry oatmeal with dried fruit for an easy breakfast option in a pinch. Use the coffee maker to add hot water. Pouches of tuna and chicken are good protein sources to have on hand. Whole grain crackers, rice cakes, nuts and packets of nut butter are also great staple items to have with you. Bring packets of Stevia if you need sweeteners.
Dining Out
Do some research and find out what restaurants are near your travel destination. You can look up the menus online if you are not familiar with the particular place.
Educate yourself ahead of time on the healthiest fast food options as a back up.
Some tips for healthy dining:
– Choose lean proteins with vegetables and/or salads. If you are ordering a carbohydrate choose a sweet potato,
baked potato, brown rice or quinoa. Read menu descriptions for any extra ingredients that you may want to
omit.
– Ask that your vegetables are to be steamed, with no butter.
– Order your protein to be cooked with no salt or butter, just light olive oil.
– Ask for any dressings and sauces on the side. Unless an item is pre-marinated or pre-cooked, it is always an
option.
– Most restaurants will cook scrambled egg whites or egg white omelets. Just request that they use a cooking
spray instead of butter. Order with a side of plain oatmeal, whole grain toast (no butter), or fresh fruit.
– Ask the server questions about how the entrees are prepared and what exactly is in it if the menu description
is too vague.
– Sushi or sashimi with brown rice and edamame are good choices when available.
– Raw seafood choices can be a clean source of protein: shrimp, oysters, Ahi Tuna, lobster, crab legs, ceviche.
Just limit any sauces with them.
Alcohol
A key to any successful lifestyle change is moderation. While you may be sticking to a healthy eating plan on most days, certain occasions call for a bit of relaxation, in the form of a cocktail.
Keep in mind that drinking too often and consuming high calorie drinks can slow down any fitness goals. Alcoholic beverages are empty calories and some much higher in calories and fat than others. Also, your body processes alcohol first, leaving carbohydrates and fats to get stored as fat instead of getting used as fuel.
Champagne is slightly lower in calories and carbs than wine.
Margaritas and some martinis can very high in calories and carbs. Try ordering a mojito without the simple syrup or sugar. It can be sweetened with Stevia or fresh fruit.
Avoid mixing any liquor with fruit juice, soda or tonic water. A zero calorie mixer would be club soda, with fresh lemon or lime.
Exercise
Pack for success…sneakers, workout gear, resistance band, jump rope. Plan for success…find out if your hotel has a gym, or if there are local gyms you can perhaps get a day pass. If you are not using a gym, your hotel room or the outdoors will work just fine for a full body circuit! Make it a priority to schedule at least 30 minutes of exercise in your daily schedule whether it is a structured workout, a swim in the pool or a power walk or jog outside.
Try this Full Body Band Workout on the road:
