Here are a few tips to stay fit if you find yourself traveling a lot:
- Plan ahead. When flying, arrange with your airline for a healthy, low-fat, low-calorie meal. We always find the special meal requests are much tastier too! Also bring your own water bottle and a few healthy snacks so you don't have to rely on the flight attendant's schedule for your own needs. When staying at a hotel, be sure to book with one that offers a hotel health club.
- In flight be sure to get up regularly and walk around, at least every 30 minutes, to enhance blood flow and minimize muscular and joint stiffness. Drink lots of water and avoid alcohol to help maintain your hydration levels.
- If switching time zones, as soon as you get on the plane, adjust your clock to your destination time. Some studies have shown this will help you to adjust and will minimize jet lag.
- When you arrive at your destination, if the timing is appropriate, plan to do a light, easy intensity workout. When you finish, you'll feel like a million bucks. Any signs of extreme exhaustion will disappear. It will also help you to adjust to your new time zone. The message is clear - Energy always seems to produce more energy. The workout does not and should not be intense. Just a light workout to wake up your body is all you need.
- As soon as you can, find a local market and stock up on high-energy snacks like fruit, yogurt, energy bars and bottled water. Keep these items with you or chilled in your hotel room so you can continue consuming 5 small meals/snacks each day even though you are not following your regular routine.
- When eating out, order water as soon as you sit down. Don't be afraid to make special requests. Ask about ingredients, preparation methods, portion size or substitutions and be sure to request alternatives to create the healthy dinner you want. Be sure you stress the importance of your requests.
If you must eat fast-food, it doesn't necessarily need to be unhealthy. Stay away from fried foods like french fries, fried chicken, or fried burgers. They soak up oil like a sponge. Some pizzas may be a healthy choice. The crust is high in carbohydrates, the tomato sauce has no fat and the cheese is made from part-skim milk mozzarella. Stick to all-veggie pizzas and avoid ordering extra cheese. Sandwiches or Wraps are another healthy choice, minus the mayo. Wendy's offers excellent healthy fast-food options like chili, baked potatoes or grilled chicken sandwiches. Even a grilled hamburger (minus the processed cheese) can be part of a healthy lunch. Just remember throughout the day, commit to eating 5 small meals/snacks. If you get too busy to eat throughout the day, it's going to be more likely that you'll make poor food choices.
Happy and safe travels! |
