Eat Healthier When Traveling

Eat Healthier When Traveling

Is it possible to eat healthy while you are traveling?  There is always a new restaurant to try, tasty appetizers to share, fun conversations followed by a drink or two (or three!).   It’s almost impossible to resist taking an extra bite of that tasty meal, event though your stomach is about to explode.  And when the waiter brings out the dessert tray, you think, #yolo. Well, after a few months of trial and error, the answer is yes, you can eat healthy while you travel, but it will require you to make a few changes and rethink what a typical “meal” should look like.

I will confess, there was a time when I first started traveling where I was eating breakfast tacos for breakfast, lunch and dinner (I know, absolutely tragic). It turns out that finding “the green” stuff has become even more challenging. There’s not a lot of really great selections at airports, and even less selections at gas stations. After about 2 months of traveling, I noticed that I gained a little bit of weight around my stomach.  Part of the reason was because my exercise level also dropped down significantly during this time.  Before when I worked from home, I was working out 4 to 5 days a week.  In my typical travel day now, I am lucky to even walk a mile or two because of my new lifestyle.  What’s even more scary is that I’m probably sitting 95% of the time in my day.  According to an article from the Mayo Clinic, “Too much sitting also seems to increase the risk of death from cardiovascular disease and cancer.”  Yikes.

Since 80% of physical health starts with the types of foods consumed, I started tweeking my eating habits.  I had to how figure out how to find healthy meals without having to cook or meal plan.  Since I’m eating about 90% of my meals each week while travelling, looking for healthy options was an active challenge.  I knew I was missing many nutrients which I use to get when I cooked, such as Omega-3’s, which I use to get from consuming seafoods like salmon and mackerel.  While I am not a huge fan of relying on supplemental vitamins, sometimes you have to do what you have to do to, especially when your only options are fried chicken or gas station pizza.  Clearly, the best form of nutrition is through the whole food itself, but if you don’t have time or do not have the selection of food readily available, I recommend using supplements.

I started adding an omega 3 supplement, algae (which you can also get from seaweed), collagen (which has a plethora of benefits including cardiovascular health AND healthier nails and hair) and royal jelly (boosting immune system and a helps with ton of other chronic ailments). If you look at my travel bag, you would laugh. I look like a pill lady.  I carry this zip lock bag of pills.  I am waiting from the day TSA pulls me aside to ask me about my “drug problem”.

Looking at my old eating habits, I used to eat only 15 to 20% of my total calories as carbohydrates.  My new diet while travelling consisted of breakfast tacos and sandwiches, closer to 40% carbohydrates.  And most of the carbs were refined carbs and bread.  Obviously the tacos had to go.  Instead of a breakfast taco or sandwich in the morning, I now have a salad for breakfast.  Now, it may seem weird eating a salad first thing in the morning, especially when it is 5:30-6 o’clock in the morning and everyone else is having a breakfast taco at the airport.  However, when you look at the components of a Cobb salad you’ll notice it has is the same types of foods you would normally get from breakfast:  Hard boiled eggs, bacon, avocado (healthy fats essential to our overall well-being), and healthy green vegetables. This is a wonderful low-carbohydrate breakfast option.  On days where I need a little extra substance, I will have a banana or apple as well.  The morning cup of coffee, which is absolutely critical to my well-being, is part of my morning meal.

For lunch, I started off by swapping the wrap or sandwich for foods with more fiber and healthy fats.  On days where I can find  salmon or some kind of seafood with a lot of omega 3’s, I’ll skip the omega 3 supplements.  If I’m really craving carbs, I’ll have a very small serving of potatoes, sweet potatoes, or black beans usually two or three tablespoons.  If they have avocados, it is definitely on my plate.  The rest of the plate consists of steamed vegetables or a salad.

I stopped snacking because I really didn’t need the extra calories, since my activity levels have decreased substantially.  If I’m really craving something sweet, I’ll dig in to my bag and grab an  an organic apple, or an orange, which travels quite well.   As much as I like bananas, I quickly realized they do not travel well (hello banana scented iPad case!)

Dinner is probably one of the easiest meals for me. Almost every place will have a seafood or chicken option.  The easiest thing to do is to substitute out any carbohydrates with a double serving of steamed vegetables.  Get dressing on the side with salads and have the sauce from any entree on the side as well.  This gives you the flexibility to add as much or as little as you want.  I often find restaurants tend to drown the salad in dressing.  A hardy salad with steak or salmon on top is a favorite of mine.  Avoid temptation by having the bread bowl removed from the table.  A squeeze of lime or lemon gives an extra flavor boost as well as add in some antioxidants and vitamin C.  I try to eat dinner earlier, around 5:30-6:30 if possible, because if you eat too late, it’s harder for you to digest.

Instead of carbs, I now add in more healthy fats, such as coconut oil, avocado, and even bacon.  The healthy fats keep me energized.  Since I’ve been on this new regiment, I have lost inches off my waist line with no exercise and very limited activity.  People have noticed that I am visibly slimmer and it has given me a lot of energy.

Funny thing is now, the other day, I had a cake ball in my moment of weakness and immediately I could feel the sugar crash.  I also felt sick to my stomach after about 10 minutes because my body is not used to all of this heavy, refined, processed foods anymore.  Bad foods definitely affects how you feel.  Despite having only 2-4 hours of sleep on a week day,  I still have lots of energy and am in good shape.  Obviously, sleep is important and it is something I’m going to start incorporating more it into my day to day routine, but I wanted to share this just to give you an idea of what a healthy day while traveling can look like. If you have any questions or if you are looking to know how you can get some ideas for healthy meals on the road that you can easily purchased, feel free to drop me a line and a comment.

Thanks, and make it a healthy day.

Easy Avocado Toast And Egg Breakfast

Easy Avocado Toast And Egg Breakfast

 Breakfast is one of my favorite meals because it is easy to make, and most important meal of the day. Starting the day off right gives me the energy to going as well as gives me the will power to ward off junk food. I love making avocado toast. It is such an easy dish to make and has such a beautiful presentation. Plus, everybody I have ever made it for loves it.
Ingredients: 1 servings
12-15 minutes
1/2 avocado
1 egg
1/3 cup of mushrooms, sliced
1/4 cup greens like spring mix or micro greens
1-2 slices of sourdough bread
2 tablespoon butter
Salt and pepper to taste
Heat up the pan with 1 tbsp butter and fry the egg while you toast the bread. Slice the avocado. Put the toasted bread on the plate and covered with avocado slices. Put the egg on top of the avocado or if you are using two pieces of bread, put the egg on the other piece of bread. Add the other tablespoon of butter in the pan with the mushrooms and sauté from 4-6 minutes until cooked. Garnish to plate with greens and mushrooms and add salt and pepper to taste.
What are some additional ingredients you like to add into your avocado toast? I love trying new things!

#breakfast #foodies

Thanks #nourishedbykale for sharing this wonderful meal!  #food #healthyfoodporn #foodblogger #brunch #healthylivingjunkie via Instagram http://ift.tt/2ASNr07

Why Checking Email Hurts Creativity

Why Checking Email Hurts Creativity

Why checking email hurts creativity… a true story.   Yesterday, a tragedy happened.  My smart phone’s microphone went out.  I couldn’t talk to anyone, and had to revert to using my not so smart phone.  I was worried because my work email was not set up on it.  What if someone needs to get a hold of me?  What if it is urgent?   Will my work life fall apart if I didn’t check my email on the hour?

Yes, I am an email addict.

 

email
 

In fact, I am guilty of checking my phone for emails first thing in the morning.

Even before I put on my contacts, when I am still groggy and disoriented, I will squint and reach for my cell phone to check email and make sure the world did not fall apart while I slept.

Apparently I am not alone.

According to IDC Research, 80% of smartphone users check their mobile devices within 15 minutes of waking up each morning.

49% of the entire U.S. population uses a smartphone. By 2017, the percent of smartphone users is expected to reach 68%.  Four out of five smartphone users check their phones within the first 15 minutes of waking up. 80% of those say it’s the first thing they do in the morning.”

I guess I can take comfort in knowing I am makes me extra ambitious, since I check emails the moment I wake up.  Yea… I’m that girl.  The problem with checking email first thing in the morning is it clutters your  brain with things that may appear urgent, but are not truly important.  Checking emails hurts creativity because it puts you in a state of stress.  Taking time in the morning to reflect, clear your thoughts and set your intentions for the day, not only makes your more creative, but it allows you to be more productive as well.  In order for creativity to thrive, you have to have mental space.

Here is another way to look at it.  Imagine if you had closet and you filled it with all kinds of junk.  Boxes, clothes, hangers, shoes … you name it.  Now imagine trying to find something.  Just like you need space to get to all of your things easily in your closet, your brain works the same way.  Creativity needs space to breath, to develop, to grow and come to life.  If you clutter your brain with urgent but no important information or the ever growing “to do” list, you leave no space to create.

 

Smartphone-obsession
 

Since I have not been able to check my emails first thing in the morning on my phone (or Facebook, for that matter), I’ve felt more at peace.  The process of waking up feels more tranquil.  Upon waking up, I take a few moments to appreciate the new day, put my contacts on and get ready, grab a cup of coffee, and think about what I would like to accomplish today.  I feel lighter, less stressed, and ready to face my day instead of being anxious by things I need to add to my to-do list.  Yes, I still check email, but now, I only check it 3-4 times a day, not every 15 minutes.

I feel like I have room to breath again and the creative juices are flowing.  I have started writing again, and am inspired to tackle new projects as well.  Having downtime in our over stimulated world allows us to focus on channeling our creativity and expressing yourself in other ways, other posting an update on Facebook.  And much to my surprise, my world/ work/ life did not fall apart.

Although I am about to order a new smart phone, my goal is to develop a healthy relationship with it.  This time around, I will not be controlled by my email.  I’ve decided the mornings are to be an “email free zone”.  For the first several hours of the day, I will refocus on the important but perhaps “not so urgent” things.  Creativity comes from having the mental capacity to allow for ideas to flow in and I am excited about this new journey.   After all, we survived for thousands of years without emails and did just fine.  A few hours “sin” email will be okay. Oh, and Facebook … you are next.

For those of you who feel the same way, try taking a “break” from email for the first few hours of the day & see how you feel.  You can thank me later.  =)

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Make the Most of Each Day

Make the Most of Each Day

Each morning we wake up and we are faced with a new day.  In order to make the most of each day, you have to stop holding on to the issues that are holding us back.  It could be hurt feelings, or anger at a friend or family member.  Perhaps you are still mad at yourself for last night’s binge eating.  Maybe you are feeling guilty from skipping a workout.  Whatever it is, let it go.  Decide to be positive and take a happier outlook on life.  It’s a new day and anything is possible.  Just like you pick your clothes each day, pick your attitude for the day.  Decide what you want to achieve and make it happen. Make a commitment to live each day to the fullest and enjoy the moment.

Make the most of each day

No matter what you are going through or problems you have that’s weighing you down, you can decide how you are going to face them.  Deciding to be positive and looking on the bright side is the best way to make the most of each day and find inspiration in our lives.  It allows us to find happiness and face our challenges with humor and grace.
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#healthylivingjunkie #fitspiration #inspiration #weightloss #weightlossjourney #fitlife

Healthy Energy Drinks Homemade

Healthy Energy Drinks Homemade

Why spend $4 on energy drinks like Red Bull and Monster when you can make your healthy energy drinks HOMEMADE own for pennies?  In this video, Allison Ramsey, a Natural Health Practitioner, shares with us her favorite DIY Homemade Natural Energy Drink Recipe.

Besides, these natural ingredients also help cleanse your system and detoxes while giving you a boost of energy.

The primary ingredients in this homemade energy drink is turmeric, ginger and cayenne pepper.

Turmeric has been used in India for thousands of years as a spice and medicinal herb.  Turmeric is also a natural anti-inflammatory and have tons of antioxidants.  It also helps gives you a boost of energy without the typical energy drink crash.

Ginger is used in China for over 2,000 years.  It also gives you a boost of energy and also helps with nausea and motion sickness.

Cayenne Pepper helps boost your metabolism and helps burn excess amounts of fats.  It also helps soothes an upset stomach, sore throat, and well as has potential cancer fighting properties.

So in addition to getting tons of energy, this DIY Homemade Natural Energy Drink will also give you tons of health benefits as well!

Add a touch of honey or Stevia for taste.

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Shout out to Allison from https://www.gonaturalistic.com/

#healthylivingjunkie #weightloss #weightlosstips #fitness #diy #healthyrecipes #workout #energydrinks #anniechang

Dangers of Waist Training

Dangers of Waist Training

Kim Kardashian do it.  Nicole “Snooki” Polizzi do it.  But should you do it?  No, we are not talking about making a sex video.  We are talking about waist training.   There’s alot of people waist training but does it do more harm than good?  Here’s the real truth on waist training and why you shouldn’t waist train.

Dangers of Waist Training:  The Modern Day Corset

waist-training

For those of you who are not familiar with waist training, waist training is like the modern day corset.  The idea is to use the waist trainer to compress your stomach and reshape your waist to decrease the size of your waist permanently over time.  You wear the waist trainer for hours, even working out and sleeping in it.

The problem with waist trainers it not only can it be uncomfortable,it makes it difficult to take deep breaths and even may contribute to heartburn. “Your stomach might get pushed up beyond the diaphragm, which could cause reflex,” says Dr. Apovian. “If you’re wearing one and you experience those symptoms, that’s a definite sign that you need to loosen it or take it off.”

My Waist Trainer Review

 

By now, you have probably seen women working out with waist trainers on.  If you search Instagram under the hashtags #weightloss , there will be many pictures of women working out with waist trainers.  Wearing a waist-cinching device for a workout is a horrible idea.  It make it even harder for you to breath because of the restrictions on your rib cage and diaphragm.

Your digestive tract is also affected when you wear a waist shaper or trainer.   Your intestines are supposed to contract and move food along, but when one of the issues with wearing waist trainers is it compresses your intestines over a long period of time, causing the flow of digestion to be slowed or even stopped.  This lead to problems like abdominal discomfort, bloating and gas.  This is definitely not a sexy problem to have.

Sitting in a waist trainer can lead to a condition called meralgia paresthetica, from your nerve in your legs being compressed.  This leads to tingling, numbness and pain in your legs.  Even wearing it for a few minutes, I was able to feel the negative effects of the shaper.  I felt some tingling in my legs, and I felt like I was losing circulations.  It’s like putting rubber bands around your upper thighs and tightening them when you sit down. This rubber band effect can also decrease your circulation and lead to blood clots. When you sit in shapewear, those genetically prone to varicosities can develop varicose veins and lymph congestion, which appears as swollen ankles.

The bottom line, the best way to get a trim waistline is through proper a proper diet, nutritional whole foods and using exercise to reshape your body.  It may be tempting to follow this waist training fad, but imagine the damage you are causing to your body in the long run.  How we take care of our bodies now will affect how well we age.  I know there is alot of pressure to look thinner, to have a slim waist and the hour glass figure.  But if you abuse your body and cause potentially permanent damage to it, you could greatly affect your quality of life, especially as you age.  My parents have had health challenge which impaired their range of motion as well as their quality of life.  Seeing their suffering and pain has made me realize how important it is to be healthy, not just so we look good in a swimsuit, but so we can have a high quality of life.  So I urge you to take the pledge to life a healthy lifestyle, and through healthy food choices and exercise, you will get that sexy healthy body you want.  =)

Connect with me on Social Media!

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I’d love to hear your thoughts on waist trainers.  Feel free to share with me your thoughts in the comments below.

 

#weightlossjourney #healthylivingjunkie #waistrainers #strongissexy #dieting