TIPS FOR TRAVELING LIGHT
JJ Virgin, CNS, CHFI
BEFORE YOUR TRIP
- Set your goals and bring a food journal with you. Write it all down! Plan a reward for the end of the trip if you follow your plan 90% of the time.
AT THE AIRPORT:
- Plan Ahead and carry emergency snacks
- Airports are notorious as havens for fast food and sweet treats -stay away from the temptations by carrying some healthy snacks with you like an apple, 10-20 raw nuts, string cheese, a half of a sandwich on whole grain bread or a PaleoBar. This way you can stay on schedule with your 3 meals and 2 snacks and not be beholden to the airline’s schedules or get in trouble if your flight is delayed.
- If you are on a flight with meal service always specify a special meal-each airline is different but they generally offer several choices like low calorie and low fat.
- Flying dehydrates your so be sure to keep a bottle of water with you. Dehydration slows down your metabolism and raises stress hormones!
WHEN ORDERING OUT:
- Start each meal with a salad (viniagrette on the side) or a fresh vegetable soup! These are the ultimate high response cost foods that really take the edge off your appetite due to their high fiber content.
- Take the opportunity to sample vegetables you haven’t experienced before!
- Ask questions and be assertive. Remember it is the chef’s job to make everything taste great which often means adding sugar and fat! Avoid anything described as fritti, sautéed, deep fried, crunchy, crispy, breaded, creamed, etc….and ask the wait staff if they can have the sauces on the side and prepare your food broiled, grilled or steamed.
- If the wait staff can’t tell you what is in something, i.e. “it’s the chef’s secret sauce” -stay away! A tablespoon of special sauce can add 100 calories to your meal and most dishes will have 3-6 tbsp of sauce on them….!
- If it isn’t how you ordered it or expected it, send it back!
- Banish the enemy from the table-send the bread basket away or at least keep it out of your reach if your table partners want it. Instruct them to keep it away from you at all costs!!!
- If you feel like you are losing it, go to the bathroom and have a chat with yourself and get it back together.
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