It’s easy to maintain your fitness routine at home, especially if you are working with a personal trainer (hopefully one of mine) and have a plan for everything. But what happens when you have to leave town on a business trip, vacation, or holiday? So many people end up falling off the wagon the moment they leave their comfortable environment and have a really hard time picking up the pieces once they are back.
Let’s face it, maintaining your habits of eating healthy while traveling can be really hard and avoiding bad foods is difficult at home, but it feels impossible if you are rushing to a long flight and will be spending days in and out of business meetings.
Here are some of my tricks on how to stay healthy on the road.
Prepare and pack your food in advance
Don’t take chances that a healthy option will miraculously present itself at the airport or on the plane: prepare your own meals and take them with you. Some of my favorite foods to bring with me on the plane are dried nuts and fruit, fresh fruit, veggie salads, power bars and takeout from my favorite healthy neighborhood restaurants.
Buy on your way
If you don’t have time to pack your own food in advance, try to stop by a store like Whole Foods and Trader Joe’s to pick up a few meals and snacks. In the worst-case scenario when you don’t have time, pick up a roll of sushi or a salad with grilled chicken at the airport. When it comes to beverages, stick to water as carbonated drinks usually have sugar in them and will set you back.
That’s your number one priority while traveling. Staying hydrated while traveling cuts down on consuming more calories than you want, eliminates headaches, muscle cramps, fatigue and keeps you full. I like to bring some herbal tea bags with me whenever I go.
Make Smart Restaurant Choices
Eating out doesn’t have to stress you out. Most restaurants can accommodate a healthy diet if you know what to ask for. Let the waiter know right away that you have “dietary requirements”…most restaurants are prepared to deal with that. Choose meat or fish that are steamed, grilled, broiled, baked, poached or roasted. Choose steamed veggies over sautéed or fried and always keep sauces and dressings on the side…even better, skip them altogether. Limit alcohol and don’t drink juices at breakfast unless it’s a 100% freshly squeezed green vegetable juice.
It’s tempting to have “just a bite” when your colleagues or family indulge in an after-dinner dessert. But the way to stay in shape is to skip it or opt for berries or light fruit instead of baked sugary creations.
Say NO to free food
Just say “no” to all that conference free food, trust me, you will pay for it later in weight gain and fatigue. Make yourself a cup of tea if you must have something.
Eat every 2 or 3 hours
It doesn’t have to be much but having a little something every few hours will stop you from being hungry and eating everything that looks good in sight.