Jet Set Your Health

I thought it'd be pretty timely to blog about staying on track with your diet while traveling, considering I just flew to Dallas for a work event.  I knew I had a long flight ahead of me, that there may not be healthy food options available, and that there could also be long periods of time between meals to boot.  So, I did some of these little tricks to keep healthified.  You can do these things whether traveling by air or ground. :-)

• Pack snacks that travel well!
• Baggy of homemade trail mix: combine almonds, walnuts, cashews, pistachios, raisins, dried fruit, etc.  Be careful of store-bought brands that can contain candy pieces and nuts roasted in oil/salt.
• Protein bars: The ones with the fewest, most recognizable ingredients (a.k.a. real food, not chemical fillers) are best.  My faves are Questbars, KIND bars, Larabars, Cliff bars, or homemade granola bars if I've had time to whip them up.
• Apples & green bananas (I say green because bananas will ripen quickly if packed, so are best for shorter trips)
• Peanut butter: some lines are developing travel packs!  Just make sure it's natural (only ingredient is peanuts).
• Oatmeal: you can buy the travel packs, but an even smarter choice would be to ration out a portion of plain, old-fashioned oatmeal into a ziplock baggy. 
• Waters: if you're not flying.  If you are, purchase after security to keep hydrated.  The level of elevation will dehydrate you, so this is important!
• BYOS: bring your own sweetener!  I always carry packets of organic stevia with me wherever I go, so if I am grabbing coffee on the road I can steer clear of fake sweeteners and white sugar.
• Pack gym clothes & sneakers! Self-explanatory. :-)  
• Plan ahead!  Research nearby gyms if your hotel doesn't have one, but most hotels have some kind of fitness center, and a lot are now starting to offer running trail maps you can follow!  
• Bring an at-home workout!  Put together a simple at-home, no-equipment-required workout that you can bring with you and perform in your hotel room.  Example: 25 high knees, 25 jumping jacks, 25 skaters, 25 squats, 25 lunges, 10 push-ups, 10 bicycles.  Repeat 3 times.  No workout is too small!
• Stick to the 1-drink rule.  Too much alcohol can alter your willpower that would of otherwise told you to stay away from the creamy appetizer dips or over sized chocolate cake.  But a lot of business meetings take place over drinks, so go ahead and have one, just choose wisely (wine is always a good choice) and sip slowly while drinking water simultaneously.  Restaurants almost always pour water for you automatically, anyhow.
• Move more!  At an airport?  Take the stairs over the escalator or walk instead of going on the belt if you have a carry-on.  Stand while you wait to board instead of sit (you'll be sitting the whole flight!)  In a hotel?  Stairs over elevator.  Going down the street for lunch/dinner?  If it's a safe area and you know where you are going, walk instead of take a cab.  These little bursts of exercise will add up!
• Go to bed at a decent time.  This last one can be hard, especially if you have an evening event that you have to attend, but the later you stay up, the more likely it is that you'll have more drinks and want to have a late night snack.  Plus, going to bed at a decent time will make getting up for a morning workout much easier. ;-)
   

Enjoy your time on the road and try a few of these tricks so you don't have as much "damage control" to do when you get back!

 X.O. Jackie

4th of July Celebrating, Without the Extra Calories!

Man, do I love the 4th of July.  It's such a wonderful holiday...and who doesn't love a country-wide party?!  Coolers will be full and the grills will be fired up.  But that doesn't mean you should totally throw your hard work spent keeping fit & healthy out the window.  Follow these tips so that you can celebrate the 4th of July without the extra calories!

Get your workout in!

Whether it be a 20-minute run or brisk walk, or an hour-long sweat session, get up early in the morning and get a quick workout in!  If you start your day off with fitness, you'll be less likely to ruin your work by reaching for greasy or fatty food later.  You'll also feel better about indulging in a treat or two.

Eat a good breakfast or snack beforehand.
Showing up to a cookout starving is the WORST thing for your diet.  You'll slow down your metabolism and wind up overeating...not good.  Instead, after your morning workout, eat a healthy and satisfying breakfast to fill you up for the day.  You'll be less likely to pig out.  Going to a cookout in the evening?  Eat a snack so that you don't show up ready to dive in all the dips (and end up feeling sick, full or regretful afterwards).  

Plan ahead.

If you're going to a cookout that you KNOW isn't going to have that many healthy dishes, prepare 1-2 dishes to bring yourself!  Chances are the host will be happy you've brought something to contribute, and then you know that you have something healthy to eat if the choices are slim pickings.

Down a glass of H20 before and after alcoholic drinks.
When you have your first drink before you even pass through the door, chances are you're on the track to overindulgence.  Not only will you end up consuming too many calories from alcohol, but the effects of it may inhibit your ability to make healthy choices, leading you to consume too many calories from food.  So, down a nice glass of water to help fill you up (and keep you hydrated in the hot weather!) in between drinks.

Lemon-NO to lemonade.   

Sugary, storage-bought lemonade can be very caloric!  If you're craving something more than plain old water, try adding fresh fruit like a lemon wedge or even a cucumber slice to your drink!

Cocktails & dreams.  

Cocktail drinks and beer are nothing but liquid calories!  You may not think they count, but oh boy, they can rack up your number!  Instead of indulging in a rum & coke, margarita or heavy beer, opt for wine, light beer or make your own cocktail with seltzer water or club soda, a splash of fruit juice and fresh fruit.

Investigate!

Don't be afraid to ask how something is made or what the ingredients are!  Lots of people have food allergies today, so it's not uncommon to do so.  It will help you know what each dish contains, and know what to stay away from.

Fill your plate...once!
If you're not eating until later and want to indulge in a few appetizers, grab a SMALL plate and pick a few of your favorites, keeping portion sizes in check.  Once the plate is empty, you're done!

Once it comes time for the main fare, take ONE serving of lean protein – grilled chicken, skinless turkey, a bun-less hamburger, or fish are usually the leanest options.  Fill the rest of your plate with grilled vegetables, corn on the cob, and salad.  Once the plate is empty, stop eating!  Mingle with guests or play a backyard game instead of hanging out around the food.

Want a burger? Go bun-less.

 A lean turkey or veggie burger would be healthier choices, but if you’re craving real meat, ditch that processed, white buttered bun and have your burger between two large pieces of lettuce.  Not feeling the lettuce burger?  Grab a 100% whole wheat bun, english muffin or even slice of bread...and dry toast it.

Mind your toppings.  

Ditch the greasy cheese for lettuce, tomato, onion or avocado slices.  Say no to mayo and finish it off with a squirt of barbecue sauce, ketchup or mustard.  Guarantee you won't even miss the cheese.

Winna winna chicken dinna. 

 Grill your chicken breast instead of frying, and marinate with a homemade vinaigrette, or BBQ sauce. 

Change up your potato salad recipe. 

 Keep the skins on your potatoes for extra fiber!  For the dressing, try adding white wine vinegar, mustard and a little olive oil in lieu of mayo.

Slaw it without the mayo.  

Use nonfat plain Greek yogurt instead of regular mayo (you won't even know the difference!) in your cole slaw recipe!

Sticking to steak?  

A good lean cut of grilled beef can be undeniably delicious, but why not try a different kind of steak? Tuna or salmon steaks are great grill-ables, especially when brushed with olive oil and seasoned with fresh lemon, herbs and spices.

You say potato [chip], I say let's call the whole thing off!  

If you're craving something salty and crunchy, WALK BY the chips and head straight for the pickles - that should satisfy your salt craving.  Or, go for a few handfuls of pretzels or BAKED tortilla chips instead - you'll save on calories from fat.  To keep things really healthy, try making your own kale chips!

Take a dip.

 For dipping, opt for hummus, guacamole or salsa over traditional cream-based dips...which are a fat trap waiting to get you!

Dessert without guilt.  

Fresh fruit makes the healthiest dessert option without a doubt.  And with its natural sugars, it should surely satisfy your sweet tooth.  But if you are indulging in something rich, choose a dessert WITHOUT crust (which can be full of butter and fat) and watch your portion size.  Or, create your own version of pie by topping some low-fat yogurt with graham crackers and fresh fruit! 

This may seem like an overwhelmingly long list, but if you can follow at least 3 of these tips this holiday, you'll make it easier to stay on track with your diet and/or fitness plan!   

Have a happy (and healthy) 4th of July!!!!

X.O. Jackie