Summer is coming, which means more laid back, longer days & traveling, which may mean a lot of eating on the go, or dining out. While it may be challenging to stay completely on point with your nutrition when you're not at home, there are some little things you can do that will make a HUGE impact.
Below, find some of my favorite healthy hacks while on the move!
→ WATER WATER WATER! This is #1!! Dehydration can lead to fatigue, constipation, headache and dizziness. And who wants that?!
→ Baby carrots, snap peas, celery sticks, baby sweet peppers and/or grape tomatoes
→ Apples, clementines, blueberries or/or bananas all travel well. Frozen grapes are great for car trips and double up as ice packs for the cooler!
→ Unsalted, pre-portioned nuts (1/4-1/3 cup)
→ Vegan protein powder + greens powder + a travel blender and/or shaker cup
→Bars. Most bars of filled with funk. Below find some of my faves. You are ideally looking for a bar with a small ingredient list, and more protein grams than sugar grams.
>> Epic Bars (for carnivorous peeps)
>> JERF Bars
>> KIND Bar (look for the varieties that have more protein than sugar grams, like this one)
>> rX bar
>> Lara bar (high in sugar, but a whole fruit bar with no added sugar or funk)
Consider making before you go...
→ Homemade muffins or pancakes from The Veg Out Recipe Series
→ On the Go Oats
For hotel stays longer than 2 days...
Stock your mini fridge with:
→Unsweetened, lowfat Greek yogurt
→ Snacking veggies (see above)
→ Hard fruits
→ Hummus or guacamole
→ Seltzer water (love la croix!)
When dining out...
These tips inspired from my friend and mentor, Ashly!
→ Do your homework. Look up the restaurant menu beforehand. Find the nutrition info and mentally commit to ordering a healthy option. The more you know, the less likely you are to choose an unhealthy dish!
→ Envision HALF of your plate filled with fresh fruits & veg
→ Ask for modifications. Don't be afraid to ask your server for modifications to make any meal healthier!
Grilled instead of fried
Steamed without butter/oil
Sauce on the side
Vinaigrette instead of creamy dressings
Mustard instead of mayo
Brown rice instead of white rice
→ Don't go hungry! When you are ridiculously hungry and your stomach is growling, you will most likely house the bread basket before even thinking about what to have as your meal...and then regret it later! So if it can be avoided, don’t go to a restaurant when you are starving! Have a light, fiber filled snack (and water!) before you go!
Entrée portions are usually 2-3 servings, so ask for a box as soon as your meal arrives. Pack half of it to go; out of sight, out of mind.
Order a soup and a salad OR a salad and an appetizer instead of an entree.
→ Pass on bread, chips, and biscuits. One breadstick at the Olive Garden is 140 calories, and let's be honest, who eats just one?! Biscuits come in around 160 calories and are loaded with tons of fat. Skip them and save your carbs for a better choice! (like red wine ;)
Restaurants typically give a double serving of dressing, so always ask for it on the side. Take the prongs of your fork, dip them into the dressing, then your salad. You will get all the flavor, but half the calories and fat.
If you are flying...
Pressure changes can lead to back up and bloat, so I also recommend taking digestive boost daily to keep things moving. This stuff has literally saved my life more than once. I shit you not. {pun intended} Learn more about it here.
And, lots and lots of water!
Dehydration can lead to fatigue, constipation, headache and dizziness. And who wants that?!
Wherever you go...
Stay active!
Look into community classes offered in the area you are visiting. Many gyms and studios offer great daily/weekly rates for travelers. If weather permits, get outside for a run or a hike, or get out on the water to paddle or kayak. Fresh air is great for the body and mind.
Another amazing resource is Beachbody On Demand, delivering hundreds of amazing workouts via live stream. Access your favorite workouts on your phone, computer or tablet--literally anywhere with WiFi. It goes where you go!
REMEMBER: It’s the small, seemingly insignificant choices that add up over time and yield long-term rewards!
Happy and Safe Travels!
And, don't forget your Magic Plate download!
Ready to honor your body, feel alive and stay inspired in the skin you're in? Let's connect. Touch base with me HERE!
