While this past year may have been a bit different, to say the least, many people still have to or choose to travel. And sooner or later, life will continue to move forward and while I wont say it’ll go back to “normal”, we will all start traveling again and be on the go.
I often get asked by clients and friends, how to stay healthy or on their diet when on the go or traveling. And while everyone must find their own unique answer, my general answer is to always enjoy yourself, whether you are traveling (plane, train or auto) for work, to see family or friends or vacation. Here are a few of my favorite ways to feel good and eat well on the go. Like always, please take what you wish and leave the rest.
Pack meals and/or snacks (cheese, trail mix, dried fruit, nuts, fresh fruit and cut veggies, hummus, granola, bars, sandwiches, wraps, salads). This goes for traveling but also when you are on the go, out and about for hours or in between meals and appointments. I usually always have a bag of trail mix or nuts on me. This will help blood sugar crashes and avoid that hangry feeling where no good conscious choices are made!
Start everyday with breakfast within 30-90 minutes of waking. This will help keep your blood sugar stable, feeling good mentally and prevent those afternoon cravings from getting out of control.
Pick a minimum of one meal a day that is nutrient dense. If it helps to try to eat balanced meals (this just means has all your macronutrient groups: protein, carbs, and fats all in one meal). Try filling your plate half full with veggies, leafy greens, or roasted veggies, a quarter of protein, and a quarter of starchy carbs, like whole grains, legumes or starchy veggies, and 1-2 tbsp healthy fats! It will hit all your nutrient groups and keep you full and satisfied for that long day of work or sightseeing.
Bring mindfulness back to the table. Slow down, take a beat or a breath, put the fork down and practice gratitude. Enjoy all the food and drink!
Keep moving (lots of walking this includes things like visiting a museum and sightseeing, or going for a run, I love exploring new cities by running around them). You can also do condensed workouts. Like packing a jump rope or10-minutes HIIT, cycling through 10 of each burpees, push-ups, sit-ups, squats, plank holds until you reach your time.
Make time for yourself to go, or have your parents go to the grocery store, with a short list, so you feel comfortable and support having a few things you know you like and are nutrient dense.
Plan to cook with your parents or those you are visiting with! Have fun, put some music on, enjoy some sparking beverages or a cocktail and cook a fun, nutritious meal, add some spinach in that mac and cheese or a beautiful new healthy or not-so side dish!
Research restaurants in advance. When I travel, I love to see not only what I am going to do but what I am going to eat. You can also split things. I love to split a salad and fries! These tips can help you plan your daily meals better and enjoy it all! No matter what allow yourself some flexibility and grace for changing your mind if you choose, no guilt or judgment. And make sure it’s YOUR decision not out of pressure from others!
Bring a water bottle and herbal tea with you on the road to stay hydrated (remember you will probably be wearing a mask more so you might not remember to drink as much). If you are like me, you hate drinking hotel water on the go, so invest in a water bottle with a filter lets you comfortably drink water anywhere you are! I like this one and this one. No more bottled or plastic bottles needed!
Take all or some supplements with you. If you love your supplements and you feel like they really support you, by all means take them with you! But if you need a break too, that’s great. If you want a middle ground, I love traveling with my enzymes for heavier and meals out, and probiotics to keep my gut happy. Plus, a couple of tinctures and herbs to support my mood and sleep.
Stay regular. When I travel, between the time change and less access to my regular food and water, I tend to get backed up or constipated the first day or two. Obviously trying to do your best with the food and water, I also pack Traditional Medicinals Organic Smooth Move herbal tea. It contains senna leaf, a natural laxative, that helps me to stay regular. I drink 1 cup before bed and usually the next morning it’s go time! I only use this when I absolutely need to, Please do use laxative as a way to control your weight or daily.
I am a recovering perfectionist, so I understand the all or nothing thinking around, well, everything, especially food and drink. And aiming for perfection is not the goal, EVER! So I say you are on vacation and you can either keep the eating habits of the same, or give it some breathing room. Do what works for you! If you normally eat all clean meals, try the 80/20 rule. If you do the 80/20 on a regular basis try staying there or loosening it up to 70/30 rule (this means either 70-80% clean, nutrient dense food/drink and the other 20-30% of the time it’s pure enjoyment with possibly none to not much nutrient value. Let me just clarify, this does not mean you are not enjoying the 70-80% clean food/drink).
Whatever you decide to do, this is permission if you need to not aim or try to be “perfect.” And do what works for you! Most of all enjoy your time wherever you are!
What do you think? Do you do any of these? What are your tried and trie tips for feeling good around food while on the go? Do you need or want other travel or on the go tips? Let me know!