On the Go? Constantly Traveling? #Health #NoExcuses

Along with yesterday’s blog post, “Client FAQ: When Traveling What Can I Prep/Eat?” I thought I would elaborate even more.

Too often I hear of reasons people cannot focus on their health due to workload, work travel and just always being on the run. Guess what? This doesn’t give you a hall-pass to eat at Five Guys, Popeye’s or Taco Hell. Sorry, I mean, “Bell.” But let’s be realistic. Just as you plan meetings each day/week, you can also plan in short workouts and meals, portable or not. To assist in the thought process here are some pointers to help you along.

What to pack in your handbag/suite-case:

  • Macadamia nuts
  • Wild tuna in water, canned
  • Willd salmon, canned
  • Hard boiled eggs
  • Lindt 85%/90% dark chocolate
  • Grass-fed and gluten free jerky
  • Dried fruit (prunes, figs, dates)
  • Raw fruit, portable

Now onto meals…

Breakfast:

  • This is where some of those hard-boiled eggs can come in hand. Pair a few eggs with a to-go coffee and be on your way to your first meeting.
  • Breakfast joints/diners – over-easy eggs, bacon or gluten free sausage. Double score if you can get some sauteed vegetables (spinach, mushrooms) and if the eggs are organic free range.
  • Starbucks- black coffee or tea, Kind bar and some fruit – or –
  • Starbucks black coffee or tea, Protein pack: Cage-free egg, white Cheddar cheese, honey peanut butter spread, multigrain muesli bread, apples and grapes, but perhaps avoid the bread and peanut butter. Assess dairy for your best needs – or –
  • Starbucks black coffee or tea and one of their hot sandwiches sans the bread (and perhaps cheese)
  • Subway ask for one of the egg breakfast sandwiches without bread
  • McDonald’s ask for scrambled eggs and apple slices – or – fruit and walnut breakfast, avoid eating the processed yogurt.
  • Burger King ask for scrambled eggs and apple slices – or – ham omelette sandwich with no bread
  • Dunkin Donuts has a large breakfast sandwich menu. Ask for one of the breakfast meat/egg combo without the bun.

Lunch/Dinner:

Arby’s the Roast beef plain is your best bet. You can pair it with a plain salad or apple slices. Their Angus beef is gluten free but not the purest of proteins. It contains soy as a filler. Their sauce is also heavy in corny syrup. Corned beef is on the same level as the Angus beef as id the Roasted Turkey. If you are itching for a condiment the sauerkraut and aoli is at least gluten free.

Subway – you can build a salad with an assortment of vegetables and proteins.

Chipotle – this is my go-to place. Their products are locally sourced, when able, and their meat comes from grassfed beef, pasture-raised pork and free range chicken. I opt for the pork, because it is not cooked in soybean oil. The purest order is their bowl – choose a protein, I go for all 3 salsa’s (not the corn), lettuce, and guacamole. This is more than enough food even without the rice, beans and cheese. #EatClean

Jimmy Johns – I love  a place that has an unwhich. Instead of bread, Jimmy John’s wrap a sandwich in a lettuce wrap. Depending on my schedule I may get double meat and always some avocado.

If I you have the chance to sit-down somewhere, perhaps with a client, ask for a gluten free menu and build/choose a meal starting with protein and then pair it with some vegetables, and this does not include French fries.

Even if you order room service, choose real food, in it’s purest form (salad, steak, fish with steamed vegetables and some wine for dessert), and do not overeat. You are already likely to not sleep well in a new bed and having a full stomach will not help.

On the go often? Dismissing your health is not a choice. Small changes can have big outcomes. Start today.

Cheers to you and good health,

Kel

 

Client FAQ: When Traveling What Can I Prep/Eat?

I easily answer this question once a week. Regardless if I have a client traveling for the week for work, on the road daily for sales meetings, or just plain busy, people always want to know what to pack/snack and eat for their meals.

Client Question: Kelly, I’m on the road this week, what would you pack to keep things healthy and satisfying for all 3 meals?

Kelly: I know this gig well. The last 2 years I was on the road weekly and sometimes weeks at a time. Depending on what your travel looks like, here are some ideas:

hard boiled eggs are great for early morning flights. Even better, pair 2-3 eggs with some raw veggies. Get a coffee at the airport and you are good to go.

In your handbag/briefcase have macadamia nuts, dark chocolate, fresh fruit, even canned tuna or canned salmon. You can pick up a plain salad from about anywhere and top it with some solid protein.

If you are staying somewhere overnight, don’t hesitate to go to the grocery store and a gourmet gas station and get a few items for your mini fridge. I’ve bough large bags of dark leafy greens, guacamole, deli meat, olives, etc to have for dinner after a long day. I may have paired this with a glass of red wine, but I was saving money, managing what I was eating and I didn’t feel exhausted after a long week.

No doubt though, eating in on the road is not always realistic. My go-to’s are Chipotle (bowl with pork, all 3 salsas, lettuce and guacamole), Jimmy Johns (an unwich with extra meat and avocado) or a non-chain restaurant and build/choose a meal based on protein and vegetables. Of course. always gluten free.

While traveling, sleep can be rough and the travel can dehydrate you. Always have some water on hand and bring along some herb teas to help you wind down in the evening.

More snack ideas can be found here.

What are your go-to foods while traveling?

My South Africa Travels: Part 1

I have the fortunate opportunity to travel to South Africa closing out 2012 and am truly amazed by the beauty of this country and the pureness of the food.  Thus far, I have tried a variety of new things including capaccio springbok, which is basically raw, thinly sliced game meat and while on our safari tour in Kruger National Park, we snacked on some droewors (dried sausage) or what we (Americans) would call beef jerky and drank some Pinotage (similar to Pinot Noir) at sunset.

So how can I describe the interesting observations I have collected in South Africa? Perhaps I will start with how everyone walks EVERYWHERE here. There are certainly plenty of cars and taxis, but when we drove the 5 hour route to Kruger National Park, there were people, rain or shine, walking along the highway and the streets throughout our travel. Many of those had their thumb out too, hoping to bum a ride.

While I prefer to branch out, trying meats and protein sources that are not regularly seen in the grocery at home, I soon realize that chicken forms an integral part of the South African diet. In the 1960s it was standard practice to grow and butcher free range chicken to meet the demand, but with a growing population the chickens were quickly processed differently by being genetically modified and grown a third quicker and heavier. Go back to old standards, trust me, it’s better and worth the time investment in the long-run!!

Carrying on, some more observations and facts I have learned thus far (and I want to note, these are observations and facts that I have researched. In no way do I intend my comments to be prejudiced or to categorize):

  • The total production of raw milk in South Africa increased from just more than 2,200 million litres in 2004, to just more than 2,600 million litres in 2011.
  • Only 3% of egg laying hens are free range. The remaining lay eggs in small battery cages.
  • Identifying authentic free-range and organic produce in South Africa can be tricky for consumers, as there is no official legislation in place for free-range or organic farming in South Africa.
  • At present the South African law governing organic farming is still in draft form.
  • The first free-range eggs were introduced onto the shelves of Pick ‘n Pay andWoolworths in 1991, and in 2004 Woolworths banned all battery eggs from its shelves. Eggs that are not labelled “free-range” or “barn” are from caged hens. Free-range eggs from pastured chickens are quite different in terms of their egg yolk color and egg shell strength.
  • Contrary to what I thought before coming to SA, I have been drinking the tap water. South African water institutions are considered to provide some of the highest quality of drinking or potable water in the world.
  • Gluten free requests are hard to understand and not successful when I ask. When eating out, and after asking the waiter/waitress about the need to avoid gluten, they don’t understand what gluten is. I have been fine working around this by opting for seafood and vegetables but failed miserably after eating a salad with a mustard vinaigrette  Most mustard jars I have read, have wheat in them.
  • Malls are pretty popular here in SA, and they are straight up BIG. Huge. We have spent some time in the Mandela Square mall and it’s chalk full of shops, fancy steak houses, seafood restaurants, cafes,  a food court and 2 grocery stores.
  • The lunch hour in the malls are always swarming with people. Goodness, I think regardless of the hour, there are people everywhere. I found it really neat to see large lines at the grocery store where business men and women await to order their lunch from the deli. Bravo! An excellent healthy choice when eating out on the lunch hour.
  • Many menus have meals made with cous cous. As well, I have seen menus with interesting Low GI labels and “Healthy Options.” Specifically on a breakfast menu the “Healthy” meal choice was 2 eggs, pork sausage and grilled tomato. Do you think you could find this on a USA menu? Maybe a paleo one, but for the most part a “Healthy” meal choice I’d see in the States would likely be an egg-white omelette with lots of whole grain bread. South Africa, one point.
  • If you are walking about be careful of traffic (and safety overall). Thus far, the walkways and signals don’t empower the pedestrian to cross a street. This is a bit different than the Green walking man in Australia that I experienced; which also ticked at a pace of how fast we should be moving across the street. I have confidently crossed a walkway with the right signal to do so, and then cars feel at ease to power towards me. This has added a skip in my step! And not in the right way.
  • I did a little bit of grocery shopping to have some snacks on hand and I am grateful for the amazing selection of macadamia nuts and “trail mix.” However, trail mix is marketed as Safari mix. Don’t you love it? I do, and the dried fruit in the Safari mix is pure, and delicious. As for the nuts, they are dirt cheap. I got a snack bag for R33 which equates close to $4USD.

As I am part-way through our amazing trip in South Africa, I will collaborate more things I find interesting and follow-up in a Part 2. Until then, cheers to you and good health, Kel

References:

Compassion in World Farming, SA

Tying in Health When Traveling

This month was uber fun, yet, I have sat on an airplane more than I have laid in my own bed. With late dinners and early mornings I bank on my diet to pull me through these busy events.

I take my hat off to anyone who is a consultant and is always on the road. It is tough – routines are forgotten, meals are unplanned, and sleep…good luck. Yet, I have some go-to habits that help keep me sane including clean eating.

1. Food

You don’t always know what you are going to eat or when. If I didn’t pack my go-to travel foods, I would go on famished or even drowning myself in whatever I could get my hands on.

I always carry food on my trips, well at least all the types of food I can travel with from state to state in Australia (here you are not allowed to take fruits, vegs, meats and many other quarantined items from one state to another). While traveling I am constantly bouncing from one meeting to the next. What could be a fast food drive through, I turn into a quick stop at a park (if I am lucky) and eat something I have on hand. My travel foods include: hard boiled eggs, canned tuna in olive oil (100% olive oil), macadamia nuts, and dark chocolate. All these foods are good, nutrient-dense and satisfying. Since I can’t take vegetables from one state to another, I may pick up a salad and dress it with my tuna and hard boiled egg. If my flight is bright an early, I will again often source a hard boiled egg or two.

2. Fitness

Regardless of where I am traveling and for how long, I have a workout outfit, comfy shoes to swap out my heels for to get in a quick walk, goggles and a swimsuit. The best way to get to know a city is on foot. When a day of meetings wrap-up, I will throw on some joggers and get in some fitness before the sun goes down.

3. Fasting

If there are no good food options and my blood sugars are pleasing, I will partake in an intermittent fast. I may also do a fast when my meals are too plentiful, for example last week I was at a conference and there was a buffet breakfast, morning and arvo tea (which means coffee, tea and food), lunch and then a dinner. Grains avoided or not, I still overate and an intermittent fast gets me back on track. I usually only fast for about 14-16 hours, eating dinner then again the following day around 11am.

4. Water bottle

Staying hydrated is key. I take an empty water bottle through the security at the airport and top it off right away and continue to do so throughout the trip.

5. Sleep

It is not always a good nights sleep in a new place and new bed, but I take some decaf tea with me, along with some magnesium supplements to help wind down. I also make the bedroom as dark as I can (block the clock) and turn the thermostat on the cold side.

6. Me time

Travel can be lonely but also an awesome opportunity for some personal time. When on the road set aside time to just relax and digest any stress going on in your life. Depending on where I am, I like popping downstairs to the hotel bar and getting a nice glass of red  and get comfortable in my room by reading or catching some cable (we don’t have cable; crazy? Yes).

These are just a few things I have adapted in the last year and will continue to strive for optimal health, diet and fitness when wining and dining.

Cheers to you and good health!

Time For An Update

Life’s been a whirlwind.

Starting in March we went on a 3 week holiday visiting about everyone we knew in the US. Nothing short of spending time in Vegas, Missouri (sister and new baby), Indiana, Cincinnati, Columbus and Chicago. Exaggeration nil, I think we met up with over a 150 people – it was awesome to be back and hard work.

   Yet thpace e didn’t slow nor has it. A few days after returning to Melbourne and doing a final parental-approved clean sweep through our house, my mom came to visit for 3 weeks. We engulfed ourselves in adventures stemming from a pub crawl in Sydney, hot springs in Victoria, a wine tour, 15k run (I smashed my husband’s time), wild life tour, and many nights out on the down and loved every bit of it.

  
We certainly haven’t left time for any grass grow beneath us. Currently we entertaining another bout of friends from Chicago for 3 weeks.

This time adventures include footy, a trip to Cairns, white water rafting, snorkeling, wine tours, zip lining and more.

  
In all fairness it has been a bit challenging to eat right and keep blood sugars level. Yet, it’s been a blast and I am always aiming to put my best foot forward. Nonetheless I have many posts to come – addressing acupuncture, meditation, mental health/diet, vitamin K2, recipes and more.

Thanks for your patience and stay-tuned. Cheers to you and good health.