Eating Healthy While Traveling

1. Location – When you’re choosing where to stay, it’s all about location. Let’s say you’re traveling for work and you’ll be in the same location for at least a few days. Finding a spot that’s close to healthy resources is key. Is there a grocery store nearby that you can run to for healthy snacks and/or meals? Are there healthy cafes or restaurants within walking distance that you can stop in for a bite to eat? It’s easy to make the excuse that you can’t eat healthy while on the road if there aren’t good options around you. Don’t make that your excuse. Choose as wisely as you can to set yourself up for success.

2. Accommodations With A Kitchen or Kitchenette – One of the best ways to ensure healthy eating while traveling is to have access to some type of kitchen. Extended stay hotels, vacation rentals and Air B & B are all great options if convenient to your location. If a kitchen isn’t available, having a refrigerator in your hotel room for some healthy options is a great alternative. The point being that if you have either a kitchen or a refrigerator, you have the ability stock up with good snacks and easy meals. Things like fresh fruit and vegetables, bottled water, cottage cheese, greek yogurt, nuts, natural peanut butter, rotisserie chicken and canned fish are fantastic options that are easy to store and don’t require a lot of prep work to create a quick meal or snack.

3. Ship Items Before – Another strategy would be to ship your favorite dry goods to your location before hand. Protein powder, beans, nuts, canned tuna, bread and quick cooking oats are all items you could have sent prior to your arrival so that you have some healthy options waiting for you.

4. Carry A Cooler – Tote your health food around with you. Stock a cooler full of your favorite healthy snacks, sandwiches, bottled water and anything you need for the day. This options works well if you can drive to your location and bring your cooler with you. If you’re flying, you’ll need a collapsible cooler to pack in your suitcase.

5. Research Restaurants In The Area – Do your research before you go. Even if you have access to a kitchen or a refrigerator, you still may want or need to eat for a few meals. Find out what restaurants are in the area and which menus offer healthy options that interest you. You can plan any outings to one of these restaurants and know what you’re going to eat when you walk in the door.

6. Protein Powder – Protein is often the hardest thing to come by. Healthy eating on the go is made much easier if you can bring some protein powder with you. Even it it’s a back up, you know you have a good protein source to go to if you can’t find a viable option. Sometimes your healthy eating strategy might require using a combination of options. For example, finding some fruit and vegetables might be easy but grabbing a protein source might be pretty expensive. In certain cases, protein powder can fill in the gaps.

7. Supergreen Supplement – It’s often times very difficult to get the correct amount of vegetables in when traveling. This is the perfect time to incorporate a great supplement like Amazing Grass, Green Defense or Greens +. A supplement is just that – a way to supplement your diet. While this shouldn’t be your mainstay to getting in vegetables, it can always be used as a way to up your micronutrient intake and get some greens into your diet.

8. Bring Homemade Snacks – Bring homemade non-perishable snacks with you. Homemade granola or protein bars, protein muffins, kale chips and homemade granola or trail mix are all wonderful options to take with you. If you have healthy food with you, chances are that you’ll eat that healthy food rather than seeking out the junky stuff.

Eating Nutritiously on the Run

1. Plan ahead. Think about the available meal options, and aim for a place offering a wide variety of menu items.

2. Read the menu carefully. Perhaps research the menu beforehand. Take your time when reviewing menu options. Here are a few red flag words to look out for: batter-fried, pan-fried, buttered, creamed, crispy or breaded. Choose these foods only occasionally and in small portions. Smart words to look for include: baked, braised, broiled, grilled, poached, roasted, and steamed. These options will often mean less fat and fewer calories.

3. Don’t hesitate to make special requests. Replacing French fries with a baked potato or side salad, or omitting the bacon or mayonnaise on your sandwich is perfectly okay to ask for. Requesting that sauces be served on the side can help you control the amount incorporated into the food.

4. Top your baked potato with salsa, fresh broccoli or a sprinkling of grated cheese instead of sour cream and butter to decrease calories and fat.

5. Limit your alcohol consumption. Alcohol guidelines state, no more than one drink for women and two for men per day. Alcohol tends to increase your appetite and provides extra calories without any nutrients.

6. Increase the nutritional value of your sandwiches by adding tomato, lettuce, peppers or other vegetables as crunchy toppers.

7. Eat your veggies first. Soup or salads are good options. Follow with a light main course.

8. Try to avoid buffets, and all you-can-eat specials. If you do choose to eat at those establishments, fill up on salads and vegetables first. Check in with your hunger and satiety signals before going for seconds.

9. Get informed about your favorite breakfast foods. Protein packed breakfasts are a great way to set the tone for your day and keep you full. Be wary of large-sized portions of muffins, bagels, croissants, and biscuits. A jumbo muffin has more than twice the fat and calories of the regular size.

10. If you find it very difficult to fit a relaxed meal into your busy schedule, tuck portable, nonperishable foods into your purse or briefcase for an on-the-run meal. Suggestions: peanut butter and crackers, granola bars, a piece of fresh fruit, trail mix, and single serve packages of whole grain cereal or crackers.

Superfoods for Superheroic Wellness

1. Spirulina

Often termed as “The Miracle of the Sea”, spirulina is one of the most renowned superfoods to date. Due to their nutrient packed properties and potency, it’s the number one pick by astronauts to help them supplement vital nutrients in outer space. Spirulina is a natural algae powder and depending on how well they are harvested, they can be incredibly high in protein, antioxidants, vitamins and minerals. According to NIH (National Institute of Health), there is not enough scientific evidence to support the clinical benefits of spirulina in treating any specific health conditions. But many actually promote its use for alleviating health conditions ranging from weight problems, diabetes, high cholesterol to emotional disorders. Nonetheless, its nutrient value is unmatched and below are top five pro-health properties of spirulina you should know:

  • They are 65{351fe137f43a412d55ccccccbd62719124d9d2efddff1aa2c462b18d594cebda} protein and amino acids including the essential amino acids, gamma linolenic acid (GLA), which has effective anti-inflammatory properties.
  • They are extremely high in chlorophylls which removes toxin from blood and boosts immune systems.
  • High concentration of bioavailable iron, thus recommended to pregnant moms, anemic patients and vegans.
  • Amazing antioxidant capacities with ORAC (Oxygen Radical Absorbance Capacity) of over 24,000, which is four times of blueberries.
  • High content in calcium, in fact, 24 times more than milk!

2. Quinoa

Quinoa is a seed that is harvested from a species of a plant called goosefoot. It is neither a cereal nor a grain, and in fact, they are more closely related to spinach and beet. They are the least allergenic of all the grains and has twice the protein content of rice or barley; making them a great healthy substitute to plain rice. The year 2013 was actually called “The International Year of Quinoa” by the United Nations, based on its high nutrient value and potential to contribute to food security worldwide. Below are the top five health benefits of quinoa you should know:

  • They are loaded with protein, fiber and minerals without the gluten, which makes it perfect for people who are gluten intolerant.
  • Contains two different types of flavonoids: Quercetin and Kaempferol. They have outstanding anti-inflammatory properties along with, anti-viral and anti-cancer effects.
  • They have very low glycemic index. Low GI foods have been frequently associated with lowered risks of cardiovascular disease, type 2 diabetes, metabolic syndrome and cancer.
  • An excellent source of protein which has ALL the essential amino acids we need.
  • Quinoa is high in minerals that most people can’t get enough of, especially magnesium.

3. Blueberries

Blueberries are the fruits of a shrub that belong to the health family, which includes the cranberry and bilberry. Not only are they delicious, but they are proven to be nutrient dense with vast health benefits for the consumer. Below are the top five favourable properties of blueberries you should know:

  • They have the highest antioxidant capacities of all fresh fruits, which neutralises free radicals closely linked to the development of cancer, cardiovascular disease and other age-related health conditions.
  • Anthocyanin (pigment responsible for its dark colour), selenium and surplus amounts of vitamins in blueberries are linked to promoting brain health and the prevention of neurotic disorders.
  • They are low in fat which makes them a great snack and an excellent source of manganese, which plays a vital role in bone development and converting carbohydrates and fats into energy.
  • Holds at least 25{351fe137f43a412d55ccccccbd62719124d9d2efddff1aa2c462b18d594cebda} of your daily recommended intake of vitamin C, promoting gum health and boosting the immune system.
  • Blueberries can aid in reducing belly fat, which is linked to lowered risks of cardiovascular disease and metabolic syndromes.

Eat Healthy Without Sacrifice

You have to know:

-What to eat that will get you the results you want
-You need to cut back on all your vices you know are standing in your way
-You need to know how many calories you can eat (Myth. More on that later)
-You need self control, will power and discipline

What if I told you that there’s a way to adopt the best diet of your life that will transform your body inside out without the obstacles listed above.

You see, a lot of the obstacles I mentioned are not actually as much of a problem as you think they are. In fact, one of them is a complete myth and waste of time. And that would be the one that has you constantly counting how many calories are coming in and whether or not you’re eating too many.

So let me bust this myth right now!

Your caloric intake is no where near as important as the quality of nutrients you ingest. You could be eating well within your recommended caloric intake but…

if you’re not getting the right nutrients,

if you’re not getting all your amino acids and protein,

if you’re not getting the right fats

and if your diet is low on carbs, your body will actually be a less effective fat burning machine.

There are 3 ways to making eating unbelievably healthy unbelievably easy.

1. Enjoy healthy food like you enjoy bad food

Do you know that everything you love to eat and drink, you actually learned to.

Let me ask you, what was your first experience of coffee? Or how was your first taste of beer? Did say to yourself, “Yummy, that’s tasty”. If you remember back to your very first sip you probably wanted to spit it out because it was bitter. But over time and with social influence, you grew to like the taste of beer, coffee, whiskey or any other food or beverage.

You can use the same acquired taste to learn to appreciate healthy and nutritious foods. It takes some time to develop your buds like it did since your first time drinking beer but if you can get the same level of appreciation for good, clean healthy foods, you’re going to actually crave them.

Think about that for a moment.

2. DON’T cut out food that you love

This sounds counter intuitive but the reason people fall off the wagon when dieting or trying to eat better is because they make anything they eat the devil.

What you resist persists.

By telling yourself, “I’m going to stop eating fries” or “That’s it! No more sugar for me.” you’re actually creating resistance in yourself and resistance takes up will power.

In fact, studies have shown that will power is measurable and the less will power you have, the harder it is to get yourself to eat the right foods and stop eating the wrong foods. So why set yourself up to lose from the start?

Here’s how to win!

It’s much more effective to save your energy and attention on eating healthy food than it is on not eating junk food.

You like you fries and ice cream? I say, go for it. But while you get to still enjoy that, also look for ways to integrate good, healthy nutritious meals in your day and maybe even look for healthier versions of the foods you love.

Eat what you love but also learn to love better food.

3. Experience food fully

How do you experience food? is it all about the taste?

The way to fully experience and enjoy food is to pay attention on all your senses during and after you ingest it.

Firstly, to enjoy eating healthy, don’t limit your focus to how it tastes. Use texture, smell and sight to influence your experience.

If you want to really enjoy a salad (the dish that many find boring) don’t just throw some vegetables in a bowl. Add something that gives it texture like seeds and nuts, pick your favorite dressing, use as many colors as possible and add a good protein source.

Secondly, how does that food feel after? How do you feel hours after? Do you feel fresh and clear or are you bloated and foggy? Are you energized or are you feeling sluggish? How does what you eat feel like in your stomach?

Use your body’s feedback of the experience of what you eat to tell you if its good for you.

The experience of food extends way past your taste buds and its invaluable to pay attention to how you’re experiencing it later down the track.

Eating healthy so that you can have the best chance possible to cultivate the body you dream of is totally doable and a lot easier than you think.

Don’t just go on diets that last a week or a month only to get temporary results. Integrate a way of eating so that you never have to go on a diet again.