Staying On Track While You Travel
So you've spent weeks planning that trip abroad and right next to all the sights you have listed on your itinerary, is another list including all of the culinary delights you're hoping to savor. But don't pack those stretchy pants too quickly. Here are some easy tips to keep you on the healthy track, while you're traveling.
1. Stay Hydrated
Water. I know, it sounds almost repetitive, doesn't it? The truth is, ghrelin, the "hunger hormone", is produced whenever the body is in need of nutrition OR hydration. Research has shown that adult Americans confuse thirst for hunger, in up to 50% of all instances. Drinking water regularly will stave off false hunger pangs and keep your snacking at bay.
2. Keep it 70/30
Just a few days of over indulging can derail a few weeks worth of workouts and your diet. When traveling, try to keep the majority of your meals on the healthy side so that you're not falling too far from the health track. I try to keep to the 70/30 rule, choosing only one meal and maybe one snack or dessert, to indulge in daily. Or, having a small 'cheat' with each meal. If there's an entree that you really want to try but know that it's not on the program for you, consider splitting it with someone and ordering a healthy side dish.
3. Pack Healthy Snacks
Stashing some healthy snacks in your suitcase, can come in handy during long layovers, long flights, and those lengthy sight-seeing tours. Keeping them on hand will help to prevent you from reaching for those less-than-healthy options. Here are some ideas:
- Protein bars
- Protein powder
- Raw nuts and/or seeds
- Tuna packets
- String cheese
- Sugar-free jerky
4. Move
You don't need a gym to keep fit and active. Schedule walks or hikes into your trip, maybe even walking to that restaurant a few blocks away, instead of catching a taxi. Short of time? No problem. There are a number of free, 5-7 minute workout apps, available on the mobile market, all you need is the floor space of your hotel room. Looking for a little bit more burn? Do a single set of calisthenic (body weight) exercises, like squats or pushups, until failure. A little bit can go a long way.
5. Limit Liquor
Alcohol can pack on the calories quickly. Try to limit your drinking to one or two glasses a day, or even every other day. Also, stick to the clear alcohols for less calories and sugar content.
It's okay to enjoy yourself, but also remember how far you've come and all the work it took to get there. Happy travels!
