How to Stay Healthy While Traveling

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One of the most common questions I receive from clients is how do I stay on track while traveling. If you’re going on a vacation you need to decide beforehand if you intend to continue making progress towards your weight or fitness goals. If you decide to take time off, that’s totally fine! Below are tips on how to ensure you do not gain weight while traveling and continue to feel great.

  1. Bring convenient and healthy food items: Before leaving on my trip I always hit the grocery store to grab some convenient items for traveling. I usually only pick up non-refrigerated items like protein bars, tuna packets, and beef jerky to eat while on the road or plane. The only other thing I do before I leave is pre-portion a serving of protein powder into a few Ziploc bags to add to oatmeal or smoothies while at the hotel/home I’m staying at. When I arrive to my destination I take a quick trip to the store and pick up my refrigerated items. I have provided a list below on the most common and convenient items I purchase for my trips.
  2. Practice good balance: If you’re going on a vacation it is meant to be enjoyed. Don’t stress yourself our having a perfectly balanced diet. Enjoy some extra treats but do so in moderation. I like to follow the guidelines of balancing my meals which means a healthy breakfast of oatmeal and berries followed by pizza or fried chicken or whatever I want for lunch, healthy snack, lean protein for dinner with an alcoholic beverage, and a small serving of a treat for dessert. Enjoy flexibility but enjoy your nutrient dense whole foods too.
  3. Be mindful of portions: This is especially important when practicing extra flexibility in the foods you eat. When you go to enjoy that pizza, fried chicken, chocolate cake, etc. be mindful of your portion. Start with a small portion and gauge hunger levels. While eating out at a restaurant, order what you want! But no need to eat until you’re stuffed, eat until you are no longer hungry and save the rest for later.
  4. Be smart with your alcohol: I don’t like drinking my calories, I’d much rather eat them. However a vacation or travel usually means more alcohol than normal. If you plan to indulge on food opt for a light drink. I keep Crystal Light packets in my purse to add to a vodka tonic. You can also do whiskey or rum with Diet Coke. Choose one day where you can have a few extra drinks and make one of those a fruity concoction or your favorite drink, otherwise stick to 1-2 drinks per day on your trip. Remember, balance!
  5. Stay active: There’s no need to hit the gym on vacation. If that’s your thing, go for it! But if you’re busy having fun and relaxing don’t feel bad for skipping the hotel gym. Instead just aim to move your body as much as possible. It’s likely you’re doing a lot of walking on your trip, great! Park further away, take the stairs, kick your legs around in the pool, check out the yoga class at your hotel spa, walk to close destinations, go to the night club and dance your booty off, etc. The point of a vacation is to have fun- have fun with your fitness and do new stuff!

Convenient Food Items For Traveling (provided your accommodations have a microwave and fridge):

  • Bring pre-portioned protein powder in Ziploc bags
  • Individual oatmeal packets
  • Light coffee creamer or skim milk
  • 2-3 fruit options that take no prep work like bananas, oranges, blueberries, blackberries, etc
  • 2-3 vegetable options that take no prep work like baby carrots, baby cucumbers, cherry tomatoes, etc
  • Greek yogurt single cups
  • Low fat cheese sticks
  • Low fat cheese slices
  • Beef jerky
  • Deli meat
  • Pre-cooked chicken
  • Tuna packets
  • Whole grain bread or wraps
  • Salad bag
  • Dressing
  • Protein bars
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