The Reigning Champ at crushing healthy habits…….Travel
Were all on the go, every day more than the next. I’ve been lucky enough to be a frequent flyer over the past year and I’ve quickly realized that one or two questionable food choices can slingshot you right back on that processed(food) wagon. You know the one with a French fry interior, comfy white bread chair, chocolate pretzel wheels and sun chip roof all held together with zesty melted cheese…..yeah that one. Hold on…. need to compose myself again….Ok, back.
Its just to easy to succumb to the temptations of eating out or grabbing that quick option at the airport while traveling. So on my last trip I decided to do things differently from the gecko. First I packed my airport food (a couple of apples, carrot stick, cut up celery), this was more then enough to hold me over for my travel time (probably around 6 hours). Knowing that I would need something to eat every morning I measured out three days of protein (plant based), bagged it, stored it in my shaker and put it in my carry on. Here are the ways that you “win” the day on your business trip:
Breakfast
One of the toughest aspects of living in a hotel for a couple of days is to overcome the continental breakfast trap. You know the convenient spread of processed muffins, croissants, doughnuts, cereals, jams, waffles, should I keep going? If you start breakfast off the wrong way then you are most likely screwed for the rest of the day. By the way, all this food likely comes off a truck once a week and whatever is left over is mixed into tomorrows meal. I like to get up early, down a full glass of water -16oz always within an arm stretch away- and get right to the gym to get the blood flowing, this helps in too many ways to list. Once you get to that hotel breakfast you will be determined not to mess up your workout, be ready to make some good choices. Always start off by the fruit, here you usually see a mixed fruit offering, some whole fruit, yogurt and oatmeal. You can stop right here because this is your spot! My go-to is an oatmeal base(add my plant based protein), some raisins or nuts, sprinkle of cinnamon, topped with mixed berries and a banana. You can never go wrong with this option and feel assured you are giving your body what it needs to perform at a high level today. On your way out grab some extra fruit to bring around with you or keep in the room to satisfy those snack urges.
Lunch
Usually a couple of different options here, you may be on your own (which allows you to make your own healthy choice……here’s a hint- use google) or it is very likely that lunch will be brought in. First off, drink a full 12oz of water. If there’s a salad available that’s my #1 choice (you can add a little something by taking the meat off a sandwich and topping your salad). If your stuck with a wrap or sandwich then go with the lean meat or veggie option, Pro tip -eat it with you non-dominate hand and enjoy/chew your food. Break after every bite to take a sip of water or engage in some lunchtime banter. Prolong your one serving to the max and allow you stomach to signal your brain that you are full. Remember you always have your fruit from breakfast to fall back on. Get up and walk around the office in prior to the start of afternoon sessions, its a great way to aid digestion and fend off that 2pm crash.
Dinner
The Home Stretch…..to myself and many this can feel more like scaling a mountain side rather than a coasting down a paved hill. This can be either easy or difficult depending on your situation. If you are on your way out to a team dinner you need a strategy and you need one fast. Keep this in mind: light, simple and hydrate (not the kind that your thinking of). You can never go wrong with a small piece of meat and some veggies. Start off with a small salad (skip the table apps) and end with your main course. Dinner is really not meant to be the biggest meal of your day and remember you have your fruit back at your hotel that you can bite into with no guilt if you need something before bed.
Back at your room, brush your teeth to shut down your gut for the night. I like to get a 10-minute stretch in and proceed to the three R’s -Rinse, Reflect, Repeat – don’t forget your water for the AM.
