Health

Staying Fit While Traveling

Many of you are probably questioning how I can be successful with my diet when I am on the road without feeling guilty afterwards.  Here are some helpful tips to keep you on track with your healthy lifestyle and fitness journey.  So pack your bags and come travel with me as I help you find some healthy and affordable food and work out choices for your next vacation or business trip.  These are great for when you’re either on the road or flying!

  1. Eat less bread not carbs just bread. Bread is very high in sugar and also holds water.  It can be very fattening as well.  The majority of people have the misconception about cutting out carbs when they really should eliminate their bread intake.  Did you know that even fruits and vegetables have carbs in them?  The carb percentage is a low amount.  When I am vacationing I just stay away from bread and pasta period.  I stick with eating whole grain rice and oats. Now there are some healthy breads out there that are good for you and that you can still eat.  For example, sour dough bread and Ezekiel bread are good choices.  Sour dough bread is easier to digest and break down in your body.   It has nutrients such as proteins, vitamins B1-B6, B12, and vitamin E.  It’s also high in fiber and usually made out of whole grain. Ezekiel bread is a sprouted grain bread that has been used ever since the ancient times.  This sprouted grain bread is spoken about in the bible verse Ezekiel 4:9.  It is still made with the same ingredients today.  This particular bread has between 15-16 grams of carbs and 80 calories a slice.  This bread takes time to chew because of its hardy rich grains. You can find this bread at a whole foods store and the sour dough bread at a local farmer’s market or whole foods store.
  2. What should you eat then if you can’t have bread or pasta?  When eating out or visiting with friends or family don’t be afraid to share with them the diet you are on.  When ordering a meal you can always substitute sweet potato fries for regular fries or a lettuce wrap instead of bread for a sandwich.  If you are staying in a hotel that has a refrigerator or microwave, going to the grocery store and buying healthy foods that will last you for the week is a great option. Some items such as nuts, bananas, fruit, dried fruits such as raisins or dates, as well as cooked grilled meats are options you want to look for. You will find how creative you can be when vacationing and with some time you will find what does and doesn’t work for you.
  3. How can you get your work out in when traveling? If you are staying in a hotel the majority of them now have fitness facilities but before you make a reservation always call and double check to see if a fitness facility is available.  If you are staying with a family member where there isn’t any access to a fitness facility a great option is to find a local fitness center or gym and see if they have short term passes available. Although if that isn’t possible home workouts are always the favorite when staying with friends or family! Here are some tips on how to prepare and have a successful home workout.  Check out the neighborhood by going for a run.  Body weight workouts are a good choice if you don’t have any weights available or you can always pack extra weights, a jump rope, or bands to take with you on vacation.

I hope you find some of these suggestions helpful as you go into the holiday season.  Don’t let travel keep you from achieving your fitness goals.

 

20161012_104902Protein Pancakes with Scrambled Egg Whites:

Pancakes:
1 medium banana
2 whole eggs
1 scoop of vanilla or vanilla chia protein powder
½ tsp of baking powder

Eggs:
3 egg whites

  1. Mash bananas in a bowl and mix in both eggs along with a scoop of protein powder and baking powder.
  2.  Heat a skillet on medium heat and spray with cooking spray.
  3. Pour 1/4 of mixture into the skillet and allow to cook 2 minutes then flip and cook 2 additional minutes.  This makes four pancakes.
  4. Once the pancakes are made cook the egg whites in the same skillet with a little cooking spray.
  5. Plate up and enjoy your breakfast.  Top these tasty pancakes with your favorite healthy toppings!

Nutrition Facts
Serving size: 1
Calories: 481
Fat: 18.7
Carbohydrate: 19.5
Fiber: 2
Protein: 43.3

 

Workout
Complete 3-4 rounds

40 Russian twists
30 sit ups
30 bird dogs
35 Oblique side crunches
30 High knees (all together)
25 box jumps
15 squat jumps
15 skaters (you can use ankle weights for more of a challenge)

1 thought on “Staying Fit While Traveling

  1. […] This is the first year where I had to put my foot down with discipline and being better at cooking healthier foods for the holidays.  Yet I still want to enjoy the foods that I love.  To achieve this I am taking recipes I love and changing them so they are healthier while still giving me the satisfaction of the yummy food I want.  An example is what I did with my traditional yam recipe.  I replaced the regular organic sugar for organic coconut sugar.  Coconut sugar has a lot of health benefits.   It is a natural sweetener and it is good for your skin.  Another change I made was with the homemade stuffing.  I used vegetable broth and sour dough bread and it was delicious!  If you haven’t heard about the health benefits of the sour dough bread, go back and re-read my blog where I talk about “Staying Fit While Traveling”. […]

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