We’ve all been there…started a new diet and now its time to leave the comforts of our home kitchen and travel for work or fun. It quickly goes through our head “how am I going to stay on track with my nutrition?” Here are our 5 tips for staying the course while traveling.
Know where you are going
Figure out these questions before traveling and you will know how much you need to bring with you.
- Will where you are staying have a fridge or freezer?
- Are you able to cook there?
- Will you have access to workout equipment?
- Will trying to get in a workout or stay on your diet have an impact on who you are staying with?
Bring your food and supplements!
The simplest and easiest way to stay on course while traveling is to bring your food with you! Go to staples that travel well are: fish packs (tuna/salmon), hard boiled eggs, nuts, protein powders, protein bars and whole fruit. Traveling on an airplane and want to bring actual meals – chicken, steak, etc. for meal prep. Pre-cook them and freeze them so by the time you reach your destination they will thaw out. No cooler pack needed.
Protein and veggies first, carbs last!
You are bound to have to eat a meal or three out. Tell yourself that this is ok. Most restaurants have healthy choices that you can choose from. Load your plate up first with grilled, baked or broiled proteins and veggies. Limit your carbs – rice, pasta, bread, cereal. This goes for eating while staying at a relatives house.
Pack your fitness!
Bring your tennis shoes, workout clothes, water bottle and jamming tunes (don’t forget your headphones). While it might not be the same workout you would get at your home gym, you will feel so much better while traveling if you move. On a work trip, plan to get up a little earlier to walk on the treadmill or hit the hotel weights, staying with a friend – would they join you for a walk in the morning, or after dinner? Movement will help! Not up for walking – try a HIIT workout.
Sip on Lemon Water
We’ve all been there – backed up and full of it. Your routine isn’t the same and it does weird things to your bowels. Our favorite way to kick off your day on travel is with warm water, 1/2 a fresh squeezed lemon and cayenne pepper (yep, both of these can go in your carry on bag). Curious as to why this drink works so well, check out our magic elixir here.
Treat but not often
This is especially true if you are going on vacation or on a business trip with colleagues and will have stuff to celebrate. When you are at home, you usually have a treat meal, use it to enjoy your trip. Ideally, plan this for one of the last days or meals you will share with everyone on your trip. While we don’t like you to “reward” yourself with food, this one is an exception. Stay the course all week and enjoy a treat at the end!
Want more ideas about how to keep on track while traveling, ask away in our private group. And, since no one likes cold food in the car, we think these portable ovens from Hot Logic are pretty amazing!