be a wonderful experience (especially when heading on vacation), it sure can play havoc on our nutrition and diet plans. High quality food choices out there in the big world can be hard to find, the servings are enormous, and it is often a giant pile of fat and salt!
But there are lots of ways to stay focused and keep on track!
1) When FLYING: Flying plays havoc on your body’s balance and energy. When on a plane, remember to drink lots of water, and avoid alcohol or coffee. These will just dehydrate you. And since your body is handling stress of the flight, cabin pressure, jet lag, dryness, etc, be sure to eat lightly so as to give your body a break from digesting lots of heavy food. We recommend that you pack your supplements in your carry on case, especially lots of Vitamin C, to take during the flight with your (small) meal! OR skip the airline food altogether, and simply take some fresh fruit or a homemade sandwich with you.
As an aside, a friend of mine called airplanes “Virus Incubators!” Nasty, but true. Since the cabin air is already very dry, it can be tough on your sinuses’ mucus membranes, making it harder for them to fend off the viruses circulating in that enclosed space. Get saline nasal spray (from any pharmacy) and use it often while on the plane.
While you’re there, be sure to pick up some chewable Ester C/zinc lozenges to suck on during the flight. This can also help protect you from a cold or flu.
2) When Staying at HOTELS: From the perspective of good nutrition, it might be best to look for a hotel or motel with a kitchenette. Then you can grab some groceries and eat at least one meal that you have prepared yourself, and have a fridge to keep fruit, easily accessible protein (like hard boiled eggs, low sodium cold cuts, etc.), and even some of your leftovers from those huge portions you are sure to get while eating out. This puts you more in control, so that you can eat the way you wish to, at least part of the time.
However, a kitchenette may not always be possible or even the right thing for your trip. So be sure to do some research before choosing a hotel; pick one that proudly provides healthy foods, organic foods, etc. or one that is close to a healthy market. We often travel to Oregon to see family and there are lots of farmers’ markets available…with the power of the Internet, you can be sure to do your research ahead of time, and make your trip a healthy and enjoyable one.
With all the travel we do, as well as living in Las Vegas, we have become very well acquainted with hotels that provide breakfast during your stay. If you are able to avoid the temptation of the pastries, and the fatty muffins, and go for healthy grains, yogurt, fresh fruit, and make sure you have your protein source from scrambled eggs, egg whites, or even an egg white omelet, you will be able to stick to your plan more easily and not skip a beat.
3) When Eating Out (RESTAURANT FARE): Research the area in which you will be staying before your trip. Are there health food restaurants nearby? Is there a specialty market, Whole Foods Market or a Trader Joe’s? Both WFM & TJ’s always have counters of salads and ready-made dishes that tend be healthier choices. Some of the nicer supermarkets also have readymade foods to go as well as salad counters and a slew of other healthy options. One of our favorite things to get at WFM is their kale salad. You can also look for salad bar restaurants or a Subway, as well as a Carl’s Jr (we usually get the BBQ Chicken Sandwich and a side salad). Applebees and other chains such as Chili’s might be best to avoid if you can, as they tend to have very high fat, high-sodium foods.
Remember that even in a regular restaurant you can order well. Just don’t make your travel an excuse to eat junk! When you order a salad, go for the balsamic vinaigrette or oil & vinegar, instead of the fatty salad dressings (such as Blue Cheese, Ranch, etc.). Order grilled fish when possible and avoid sauces or ask for the sauce to be on the side. Order a baked potato with just a little butter and sour cream on the side so that you can control how much you put on it. Be careful about filling up on bread and butter or chips and salsa while you wait for your dinner. Drink water with lemon or lime while you wait and remember your overall goals!
One of the biggest problem is the size of the portions we are served! A great strategy is to ask for a To Go box or a “doggy bag” to be brought WITH your meal. The minute your meal arrives, divide it into the appropriate size portion, and put the rest in the To Go box and set it under your chair. This will prevent you from digging into it and continuing to “graze” from it if you become distracted. If the proverbial “doggy bag situation” is not possible, then split a meal with a colleague or friend, or just prepare yourself to eat slowly, stop before you are full, and leave the rest. Your health and diet are more important than feeling you must eat it all because you paid for it!
4) When You Can, TAKE YOUR OWN! Take protein powder in Ziploc bags, already measured to the right amount. Plus take a travel mug and a few of those small non fat milk containers you find on the shelf (Tretra Paks packaged, or Parmalat brand, which are long-shelf-life milk). Be aware that whole milk is 3%, so don’t be tricked into thinking that 2% is that much better for you. If you are lactose intolerant, as I am, opt for Almond milk, the unsweetened type (I just discovered the coconut almond milk by Blue Diamond and LOVE that stuff). As you may be aware (if you have taken our Certified Fitness Nutrition Specialist™ Course), I am not much of a fan of soy, so I always recommend to avoid soy milk…and if you are thinking of Rice milk, or any other “milk product,” remember to apply The 20% Rule before you buy it.
If nuts are not too high fat for your diet, take a small bag in your case, and remember to pack some Power Crunch Protein Bars!
5) Remember Your SUPPLEMENTS: If you are only gone a few days, only take the essential nutrients. You might leave your chlorella and garlic tablets at home, or the CoQ10, just for a few days! However, most people find it best to pack each day’s supplements just like they take at home, for continuity, into a daily allotment case so they don’t have to carry lots of little bottles.
Extra Vitamin C is a must. If you take 2 or 3 grams a day of buffered Vitamin C (Calcium Ascorbate) at home, consider doubling that for your stressful travel days.
Ginseng is another great supplement to have with you for the tiredness that invariably accompanies travel. 500-1000 mg of ginseng may really lift your energy. There is much research showing the therapeutic action of ginseng on the cardiovascular system, the central nervous system, blood sugar balance, energy, psychological focus and memory, and immune function. And it seems to be anti-stress and anti-fatigue![i][ii]
Another good tip: If you do have to eat in restaurants and get higher salt content than you like, are used to, or want, then take a small bottle of Potassium 99mg capsules with you and take one or two a day. This will help push the water, and remove the sodium.
Finally, one of the most popular and most recommended supplements to take if you are flying to another time zone is melatonin. It is best to stay up till the right bedtime in the new time zone, and at bedtime, take 2 mg of melatonin, which you’ll find at health food stores, and even grocery store chains and pharmacies. The brain’s pineal gland excretes melatonin when it is time for sleep. This supplement can really reset your time clock when you are traveling. See the recent article we published, all about melatonin, “Put Melatonin in Your Travel Bag This Summer!”
Most importantly, when you follow these tips, you’ll ensure that you feel great and truly get to enjoy your travel plans.
- See more at: http://exerciseandnutritionworks.com/2012/06/traveltips/#sthash.CxCBxnAM.dpuf
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