Eating Healthy on the Road

Eating Healthy on the Road

Living a healthy lifestyle involves planning ahead.  To make healthy meals at home involves meal planning for the week, grocery shopping, cooking, and preparing your meals in advance.  Whether you are trying to get in shape, lose weight or just maintain a healthy lifestyle, traveling often makes it more challenging. Often times my clients will be doing great at home, but when they have to travel for work or go on vacation, they get off track.  It’s hard to make healthy food choices when there isn’t as many healthy food options.

 

Eating Healthy on the Road

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Recently, I’ve been traveling more and have found some easy healthy snacks that are widely available, from convenient stores to the airport.  However, it can be challenging to figure out what is actually healthy and what is not, especially when it”sounds healthy”.  I’ll go over the most widely available foods and snacks and go over their healthy rating.

How Healthy is your food

1) Chicken Salad or Tuna Salad

Most places make the salads with real mayo, which is filed with saturated fats, making this otherwise healthy option into an “okay” choice. In a 5 0z tuna salad with real mayo and bread, you will have about 40 grams of fat and almost 700 calories. There’s plenty of protein, but because of the fat content from the mayo, it isn’t the best healthy for you. If there is a low fat or fat free mayo option, then by all means, go for it, because it would be a 10.

With Real Mayonnaise:  HEALTHY RATING: 6

With Fat Free Mayonnaise:  HEALTHY RATING: 10

 

tuna-salad

 

2) Sandwiches

Depending on the types of bread, a sandwich could be a sugar feast. White sugar, hidden as carbohydrates, are filled with empty calories. If you add in real mayo, it is even worse. If you are trying to eat healthy, look for whole wheat or while grain options with at least 3 grams of fiber power serving. Stay away from thick breads like cibatta since they are filled with empty calories. If you can, skip the cheese and it becomes even healthier. Use mustard for flavor.   And add some fresh fruit or vegetables to make it a complete meal.

Thick Bread:  HEALTHY RATING: 4

Whole Wheat Bread: HEALTHY RATING: 7

sandwiches

 

3) Salad

Salads are great choices when you are on the road, but skip the croutons because they are filled with empty calories. Add in a protein source like chicken or quinoa or beans and you have a healthy meal. Just make sure you choose a vinaigrette based dressing. Dressings can take an otherwise healthy salad and turn it into a fatty meal if you pick the wrong kind. A trick I picked up to get great flavor without the calories is to just do my fork into the dressing before I take a bite of salad. This allows me to use just the right amount of dressing and save all the empty calories.

HEALTHY RATING: 9-10

salad

4) Wraps

Wraps are a good choice when it comes to grabbing a quick meal.  Many wraps are made with chicken salad or tuna salad. Try to look for chicken breast or turkey and stay away from breaded meats and anything with ranch sauce. Look for wraps with more filling.  If you can, skip the cheese and you will avoid a lot of the fat. Hummus adds allot of flavor to the wrap. Avocado is also a great flavor booster. Look for wraps with lots of vegetables to boost the healthy rating. Also, try to find whole wheat wraps to boost fiber.

HEALTHY RATING: 6

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5) Hummus

Hummus is a great option for a filling snack, especially if it is served with vegetable sticks. Look for celery or carrots.  If possible, ask if you can get an extra serving of vegetables with the hummus.  If it is served with pita chips, keep in mind you will getting a double dose of carbs, so add in some vegetables or fruit to balance it out.

With Chips:  HEALTHY RATING: 7

With Veges:  HEALTHY RATING: 10

Hummus

 

6) Fruits

Fresh fruits are one of the best choices you can make to eat healthy when you are traveling.  I love bring apples and oranges with me because they are easy to transport and are more “squash proof”.  I love bring bananas, but make sure you don’t put heavy items on top of it.  Once I put a banana in my purse and forgot it was there.   Needless to say, my purse smelled like bananas for a couple of days.  If you can have some protein such as a hard boiled egg or string cheese with it, it would be more satisfying and keep you fuller longer.

HEALTHY RATING: 10

fruit

 

7) Nuts

Nuts can be a healthy snack that is high in fiber and has good fats.  The best type of nuts to eat are raw unroasted nuts like raw almonds or cashews.  If you can only find roasted nuts, those are the second best.  Avoid flavored nuts… they are like candy or chips, full of sugar, salt and it is hard to exercise self control.  Keep in mind, nuts are very high fat, so just a handful will do.  Eat it with some fruit or vegetables and it would be a nice snack.

HEALTHY RATING: 9

Nuts

 

Try to stay away from muffins, pizzas, fried foods, and breaded meats.  If there is a Mexican place with tacos, you can still do pretty well with getting a taco without cheese and sour cream.  With all the temptations out there, being prepared is the best way to prevent you from making bad food choices.  Make sure you stay hydrated by drinking lots of water.  We often mistaken thirst for hunger.

 

What are you favorite travel food?  I’d love to hear from you.

 

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Make it a Healthy day,

 

Annie =)

 

 

 

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Healthy Chocolate Granola Bars

Healthy Chocolate Granola Bars

Hi Healthy Living Junkies!  With the holiday around, there will be temptation to snack on unhealthy foods.  Instead of reaching for an unhealthy snack, make your own tasty treats!  Here is one of my favorite recipes, which satisfies my sweet tooth while making a filling and nutritious snack.  Plus, who doesn’t love dark chocolate espresso beans!

 

chocolate-chip-granola-bars
 

 

HEALTHY DARK CHOCOLATE ESPRESSO GRANOLA BARS

Ready in 40 minutes – Makes 8 servings

INGREDIENTS

1 cup rolled oats

1/2 cup whole grain flour

2 scoop vanilla protein powder

1 tbsp raw honey

2 oz dark chocolate covered espresso beans

1/3 cup coconut oil

1/4 cup unsweetened applesauce

1/4 tsp sea salt

1/4 tsp baking soda

1/4 tsp cinnamon

1/2 tsp vanilla extract

Preheat the oven to 325 degrees. Place all the ingredients in a large mixing bowl and mix with a wooden spoon to combine. Spread the mixture evenly in a 9″x9″ baking dish. Bake the mixture for 25 to 30 minutes, or until golden around the edges. Let it cool and slice into 8 bars. Serve immediately or refrigerate for later use.

Nutritional Information

Calories: 240

Total Fat: 13g

Saturated Fat: 2g

Sodium: 110mg

Carbohydrates: 26g

Dietary Fiber: 2g

Sugar: 7g

Protein: 8g

Iron: 2mg

These healthy snacks will keep your sweet tooth in check and still satisfy those cravings. I know you will love the healthy chocolate granola bars like I do!

 

Let’s stay connected!

 

Make it a Healthy Day,

 

Annie Chang

Healthy Living Junkie

P.S.   If you are looking to get in shape quickly & be healthier at the same time,   check out my educational weight loss video. ❤

“Remember, being fit and healthy is a marathon, not a sprint.  And I am here with you every step of the way.”

 

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Healthy Snacks for Weight Loss

Healthy Snacks for Weight Loss

Hi Healthy Living Junkies!  Tired of not having time to eat?  Or having to eat on the run?   In this video I will share some very easy healthy snacks for weight loss.  The best part is, you don’t even have to cook! Remember, it is important to make sure you are not skipping meals, because skipping meals slows down your metabolism.  Click here to learn more about increasing your metabolism. All of these snacks are easy to put together, and are car or desk friendly.

Want to get in shape even faster?  Check out this video on how to lose 30 pounds by next month.  In addition to losing weight and getting in shape, you will also be healthier!

We want to hear your ideas!  What are you favorite healthy snacks?  Tell us in the comment section!

Let’s stay connected!

Make it a Healthy Day,

Annie Chang

Healthy Living Junkie

 

“Fitness is a marathon, not a sprint.  And I am here with you every step of the way.”

 

#fitlife #fitness #workout #healthy #anniechang #healthylivingjunkie #instafit #weightloss #burnfat #gymlife #chickswholift #americanstyle #followme #fitnessmodel #fitspo #getfit #instahealth #fitnessaddict #bodybuilding #strong #training #tflers #fit #healthy #muscle #fitchicks #weightloss #igfit #cleaneats #eatclean #healthyliving #cleanmeals #weightloss #anniechang #smallmeal #healthymeals #cleaneats #food #foodie #girlswholift #fitgirls #fitgirl #fitnessgirl