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.
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
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!
Thanks #nourishedbykale for sharing this wonderful meal! #food #healthyfoodporn #foodblogger #brunch #healthylivingjunkie via Instagram http://ift.tt/2ASNr07
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!
To count or not to count… that is the question. I firmly believe If you are trying to lose weight, you should not calorie count because it could could be hurting your weight loss progress. With all the fitness bands out there like Fitbit and apps like Myfitnesspal, calorie counting is very popular. But just because it is popular doesn’t mean it is helpful towards your weight loss journey.
I recently tested out Myfitnesspal, after hearing many of my clients using it. Here is what happened…
I WAS OBSESSED WITH COUNTING CALORIES AND FOOD! All I could think about was what I ate, how many calories it had, what I can eat next, and how soon until my next meal. Food became an obsession. I was stressed over what I can eat and couldn’t eat. Because I couldn’t eat certain foods (because they were too high in calories), I started thinking about it, and stressing over it… and of course, stress leads to binge eating. Needless to say, counting calories did NOT help me lose weight. It took dieting to a whole new level … I became OCD with food. I thought about
After 4 days, I came to my senses and deleted the app. Here’s what I learned.
1) Calorie counters are great to teach you the calories of certain foods that you didn’t think had much calories… fyi, red wine has about 100 calories in a 4 oz pour. Who knew??
2) Calorie Counters help you understand what proper portion sizes are, since you have to track portion sizes along with logging the actual foods.
3) If you have a tendency to be obsessive, STAY AWAY FROM CALORIE COUNTERS. It will cause you to have more cravings, since you are constantly thinking about food.
If you can use a calorie counter and not obsessive over food, fantastic! If you are like me, here is a great alternative. Use a food diary instead and write down your meals. It causes you to stay accountable without going overboard. Writing it down and reviewing it daily gives you an idea what you are eating. I recommend writing down the emotion you are feeling before and after eating. This will help you figure out why you are eating certain types of foods (sweets, salty…etc) and if you are truly hungry, bored, or if you are eating because of a particular emotion. For most of us, eating is caused by an emotion, filling a void or using it as a reward to make us feel better. Aim to use other ways to reward yourself instead of food. It could be a relaxing walk with friends, taking a long bath, or reading a good book. Developing healthy habits is the key to successful weight loss.
What are you thoughts on calorie counters? Have they helped you or hurt you? I’d love to hear your thoughts!
Summer is around the corner and it is time for bikini season. It’s time to shed the winter fat and get back in to swimsuits, bikinis, and tank tops. If you are wanting to lose weight fast without making a lot of dramatic changes, I’ve got the perfect easy weightloss tips and tricks for you. Here is 30 ways to burn 300 calories, without having to diet, exercise, or make any extreme changes to your lifestyle.
Remember: One pound of fat is 3500 calories.
The goal is to lose fat and keep lean muscles.
Burning calories is an essential part of losing weight and being in shape. As long as you burn more calories than you consume, you will lose weight. It’s as easy as that. Getting in shape isn’t about making huge changes to your daily life; it’s about making a series of smaller changes.
30 Ways to Burn 300 Calories
1. Sit Up Straight
When you sit up straight, you engage your core, strengthening your abdominal and back muscles. You will also look taller and leaner as well.
2. Eat Breakfast
Studies show making breakfast a daily habit can help you lose weight – and keep it off. Eating breakfast kick starts your metabolism and it triggers your body to start burning fat. “People skip breakfast thinking they’re cutting calories, but by mid-morning and lunch, that person is starved,” says Milton Stokes, RD, MPH, chief dietitian for St. Barnabas Hospital in New York City. “Breakfast skippers replace calories during the day with mindless nibbling, binge-ing at lunch and dinner. They set themselves up for failure.” Read more at about the benefits of breakfast here.
3. Don’t Peel Your Fruits And Vegetables
The peel of the fruit and vegetables are often also the most nutritious part. Plus you will also get more fiber, which will keep you full longer.
4. Chew Your Food
Chewing your food helps you truly taste the food, causes you to eat slower, and also helping you feel fuller. It take your brain about 20 minutes before it is able to register from your stomach that you are full. Secondly, it uses bits of energy, so you’re burning as you eat. Try to aim to chew 20 times and set your fork down in between bites.
5. Drink More Water
Drinking the right amount of water can easily save you 300 calories. Water boosts metabolism, so your body burns calories continuously. Most of us have trouble knowing the difference between being thirsty and hunger. Often times, we mistaken thirst for hunger. Instead, drink a cup of water when you think you’re hungry and see if the “hunger” goes away. When you are dehydrated, your metabolism also decreases. Drinking water throughout the day caused metabolic rates to increase by about 30 percent in a German study. You should drink half your body weight in oz. This is usually around 8-10 cups a day.
6. Get More Sleep
Getting fewer than four hours of sleep over an extended period of time slows the metabolism. There have been several researches showing how lack of sleep triggers and increases production of Ghrelin, the hunger hormone. Most experts recommend aiming for between seven and nine. To find out what your body needs, go to bed one weekend and don’t set the alarm. Wake up naturally. The hours you slept is how many hours you need to sleep each day.
7. Eat 4-5 Small Meals
Smaller meals are easier for the body to digest and helps increases your metabolism.
Relaxing feels so good, but it’s also good for your waistline. When you are stressed, your body releases cortisol, which causes more calories to be stored as fat, especially in your abdomen. Research also shows chronic stress is tied to an increase in appetite. Finding an effective way to reduce stress not only makes you happier, but it also makes your waistline smaller too.
Download your FREE “30 Ways to Burn 300 Calorie” Report. Just tell me where you want me to email your free report.
Should you post your #weightlossjourney on Facebook, Instagram and social media? Many experts believe Facebook & Instagram could ruin your diet and weight loss. The stress of judgement from so called “friends” on these social media sites can cause people trying to lose weight to rebound with stress eating. When you make an announcement of social media about dieting, You are inviting people to make comments and judgment.
When these comments are supportive and positive, it can be very inspiring. Just like you feel good when someone notices you’ve lost weight, positive comments can be uplifting. The danger is many people may not be as kind, or can be perceived as hurtful, even if they didn’t mean it.
DIETING PROBLEMS VIDEO:
WHY FACEBOOK MAKES IT WORSE
When you put things on social media, people who are your friends may say things like, “How’s your diet going?” Something as simple as that statement can cause a negative reaction for many people who are trying to lose weight. If you are struggling with weight loss and haven’t seen huge results, this can be very demotivating.
Even something as innocent as “How’s the diet going?” could lead to feelings of depression if you are struggling with results or had moment of breakdown and eaten a bad meal. Because many of us are stress eaters, this can cause a spiral of stress eating behavior. Feelings of depression and worthlessness are common after as stress binge eating.
On the other hand, other people say putting their weight loss progress on social media helps with weight loss motivation. It holds them accountable and keeps them inspired to stay on track because it forces them to keep their word.
Here is my take on it. If you are going to put your weight loss progress or announce it on social media, look for a closed group of people who are on your same weight loss journey. Some social media sites like Instagram, where you have more privacy with your profile may be a low stress way to connect with others without judgement. The best success I’ve seen with social media is to connect with people who are on the same path as you. Even more so, if you can find a group of people in real life who share your weight loss goals and fitness goals, you can motivate and push each other and you will get better results then social media. It’s why workout partners are so effective. It keeps you accountable and you have someone to share your struggles and successes with.
What has been your experience on social media? I’d love to hear your thoughts and stories. Please share with us in comments.