Hello friends! Long time! I have been craaaaaazy busy with so many things, including lots of travel, a busy work schedule, and a busy social life! I was away for a week in Puerto Rico for pleasure, and in Denver for a long weekend for work before that. October basically flew by before I even knew what was happening, and now somehow we are almost half way through November. I digress.
Yesterday at my day job, I gave a presentation on Healthy Eating on the Road. You may remember I did another presentation on Healthy Lunch Options a while ago, and it was kind of crazy to be at my day job talking about healthy living stuff, since those two worlds rarely cross paths. But yesterday, they did again.
I opened up the presentation with asking about what is challenging about being healthy when traveling. Everyone was in agreement that it’s definitely difficult and people were pouring out their ideas for why. Here are the challenges we identified:
- Lack of healthy options and not being as familiar with the options as you are at home.
- Wanting to enjoy new food as part of the travel experience.
- Time constraints/stress lead to limited time for exercise/making healthy choices.
- Social influences/drinking more than when at home.
- Lack of control over the menu/not knowing what is in the food that you’re eating (catered meals/restaurants)
- Portion control when eating out.
- Food being around all the time.
- Vacation mentality. (Feeling like you deserve to eat everything).
- Being out of your routine.
- Budget (healthy options cost more)
- Cultural Challenges (ie. not being able to turn down a 10 course meal)
- No scale to check in on your weight.
Originally I wanted to go through the challenges one by one and identify the tips and tricks that might work for each, but in the interest of time, we only got to a few. Here are the tips that we came up with:
- Do some research before you go so you can identify some accessible spots to eat and locate a grocery/convenience store not far from where you’re staying.
- Bring a water bottle, healthy non-perishable snacks, and workout clothes with you no matter what.
- Ask the staff/server at a restaurant or hotel what’s in the food and/or how it is prepared if you don’t know.
- Ask the hotel to put a refrigerator in your room before you get there so you can stock up on some healthy staples.
- Focus on eating a lot of the local fruit and veggies as part of the experience.
- Pay attention to portion control when you’re having heavier dishes and have less control over what you’re eating.
- In general, simpler foods where you can identify what is in it tend to be better for you than dishes where you can’t.
- 10 minutes of exercise can be enough. If you don’t have time for a full workout, just do some pushups, sit-ups, and/or jumping jacks. You can get a great workout and it doesn’t require any equipment and not much time, either.
- Carry healthy snacks with you so that you don’t let yourself get ravenous. Being ravenous is the worst way to be if you want to make healthy choices.
- Realize that just because you’re eating out for every meal does NOT mean every meal is a celebration. Sometimes it’s just lunch.
- Choose one between bread, dessert, and booze when dining out.
- Take a look at all the options before you choose what you put on your plate. That way you can make room for what you really want.
- Ask for half your meal to be wrapped up before they even bring it out to the table.
- Order two appetizers instead of a full meal for your entrée.
- Physically put yourself away from the food if it’s out all day. If it’s within arm’s reach, you’ll tend to eat a lot more than if you have to get up to reach it.
- Choose your splurges wisely. Ask yourself, “is this really the best cookie/brownie/etc I can get? Is it worth it to eat it just because it’s there?”
- Treat yourself with things other than food. Maybe go see a museum, exhibit, or show in the town you’re traveling as a treat instead.
- Plan a splurge meal for towards the end of your trip so help keep you on track leading up to the splurge.
- Stay within your routine as much as possible, even though you are in a different location.
- Take extra whole fruit from the breakfast buffet for later.
- A lot of hotel gyms are equipped with a scale, but use your clothes as a gauge instead if you can’t find one.
Lots of good stuff!
Do you struggle with being healthy when traveling? What’s your biggest tip for staying on track?