How to Eat Healthy When Traveling and What to Do if You Don’t!
How to Eat Healthy When Traveling and What to Do if You Don’t!
One of the questions I get asked the most is how I stay on track and eat healthy when I am traveling. To be honest, sometimes I do and sometimes I don’t.
Almost every vacation or longer trip (meaning more than a couple days) I almost always indulge in at least one thing I don’t normally eat at home. I want to enjoy and experience life but at the same time I want to feel good and be healthy. When I go overboard I don’t usually feel good. Sometimes it is a conscious decision to take that vacation time to enjoy some foods and drinks that I don’t normally consume. When I was in Germany I had every intention of drinking beer and eating pretzels. Other times it was just some bad decisions that lead me to completely fall off the wagon.
How To Eat Healthy While Traveling
If you travel quite a bit it is important to figure out what works for you to stay on track with your eating, especially if you are trying to lose weight. It is doable and you can still enjoy traveling and eating out. I think the most important thing is your mindset. So many people that I have worked with tell me before they ever pack a bag that they can’t do it, so they don’t even try. If you go into it with the idea that it isn’t possible of course you won’t be successful. Do the opposite. Tell yourself you can. Then plan ahead. Pack some snacks, look at possible restaurant menus, locate a good grocery store and find a time to make a quick stop. During your trip try not to be sedentary and move as much as possible. Remind yourself why you are on this journey. Think of what motivates you to eat healthy and find a way to remind yourself of those reasons why you are away. Everybody is different but figure out what works for you. If you would like suggestions on how I do it click the button below to get my 6 tips to stay on track while traveling which includes a list of low carb snacks I pack and how I stay motivated.
Remain positive!
Regardless of what happens while you are away, the most important thing is to get back on track when you return home. Don’t beat yourself up! Don’t keep telling yourself what you should have done. It is okay if you went off the rails, even if you gained some weight. You can fix it. Remain positive. Remind yourself why it is important and just get back to it. If I just have one or two “treats” while away it doesn’t usually affect me, but if I really indulge then I have some work to do when I get back. But that’s okay, I know how to do it and I know I can. So can you.
How I get back on track
First, if my cravings are back and all I want to do is eat, I cut my carbs as low as possible. I make sure I am eating a lot of protein and healthy fats and I don’t worry if I am eating a little more of each than normal. What I don’t do is NOT eat! If I am hungry I eat. I stick to healthy meats, avocado, grass fed butter, olive oil and lots of green vegetables for fiber. This will provide me satiety and the cravings will go away. I usually crave sweets so I have a great smoothie I make that reminds me of a Wendy’s Frosty but healthy and full of good fats and protein. It satisfies me and fills me up. If you would like to try it the recipe it is at the end of this post. How long do I have to do this? I do it until the cravings disappear. I can start to increase my carbs when I don’t feel the need to snack all day. Because I have been doing this for awhile it usually only takes a day or two. I promise it is worth however many days needed…stick to it!
Second and super important, I stay hydrated. Traveling can often lead to dehydration. Feeling dehydrated can often be mistaken for hunger which then leads to overeating. I drink my electrolytes and salt my foods (I love Redmond's salt). You would be surprised how much this helps. In fact, whenever I am hungry I always try to drink a glass of water first and often that does the trick. If I am still hungry I eat. This is such a simple thing to do but I find it requires a conscious effort to do it. Unfortunately when we feel hungry we have been trained to snack. For so many years I thought it was best to eat small low fat meals or snacks all day long to keep my metabolism going. That couldn’t be more wrong and it is a habit worth breaking. Constant snacking leads to constant cravings, which leads to overeating, especially when those snacks and meals are carb heavy.
I also focus on getting as much movement as possible. This doesn’t mean you need to set aside time for a long workout. Short walks several times a day (especially after a meal) is perfect. Park further away from your office or the grocery store, take the stairs, and just move. When you are sedentary you tend to want to eat. Movement makes you feel better. When you feel good you don’t feel the need to eat as much.
To recap
Have a positive mindset. Go into a trip prepared and ready to make good food choices. If you over indulge it will be okay. Negative self-talk isn’t helpful. Remind yourself it is fixable and just get back at it! You’ve got this…and if you need some help or encouragement I am here for you!
