Tips for the Wellness Warrior on the Road

Over the past two years I have returned to the life of a road warrior and in that time I have learned several tips and tricks that I would like to share with you regarding nutrition and traveling.  Eating well on the road is challenging and as a result many associates who travel regularly encounter many challenges to their health and fitness routines.  An article in the April 2011 issue of the Journal of Occupation and Environmental Medicine documented the results of a study involving a review of the medical records of more than 13,000 employees enrolled in a corporate wellness program.  The authors reported that those employees who travel for business on a regular basis (>6 days per month) had a higher body mass index (BMI), a higher rate of obesity and poorer self-reported indices of health compared to those who travel less frequently. While this is only one study of one population, those of us who travel frequently would agree that frequent travel places us at higher risk for poor compliance with healthy eating.  The takeaway message is that YOU need to take charge of being healthy while on the road.  My tips and tricks for eating healthy on the road are simple and most don’t require great effort.  

                                                                        

Preparation

• If you already cook your meals on the weekends you’re one step ahead.  When you know you’ll be traveling spend some time over the weekend cooking and freezing your travel meals.  Measure out portions into freezer bags or containers, label and make sure to seal them tightly. I’m a big fan of Tilapia loins (Regal Springs, Costco).  They travel well and I can cook them in large batches.
• Pack your meals and/or snacks in your carry-on.
• Pack small baggies of healthy food options like apple slices, almonds or walnuts, protein bars (low carb, low fat, not the candy bar masquerading as a protein bar) or protein powder (to make your own shake or pudding) Packing your snacks will keep you from paying exorbitant prices for airport food and increases the likelihood that you will make healthy choices.  I have included some links to websites with great snack ideas in the references below.

Planning

• Try to book a hotel that has an in-room refrigerator and microwave.   If your room does not have a refrigerator feels free to ask for one in advance or at the time of check-in.  Many hotels offer them free of charge.
• If you freeze and pack your meals, make sure to bring plates and utensils if they are not provided with your accommodations.
• A quick trip to the local Target (or Wal-Mart) is a good option so that you have healthy snacks in your hotel room.  You can also purchase some vegetables if you have cooking facilities in your room.
• If you are staying in a Residence Inn (one of my favorites) pick up the bag of microwave popcorn that is part of your welcome gift and take it to the front desk.  Otherwise, you may eat it in a moment of weakness. 
• Based on the number of days for your stay, purchase your water at Target (or Wal-Mart).  It is much less expensive than buying it in the hotel.
• If you are responsible for arranging meals while traveling, choose restaurants that offer healthy meal options.
• If you will be out for meals, review the menu online in advance.  This will allow you to make your meal selections and make it less likely that you order impulsively once seated in the restaurant.  You can also use this time to review the caloric and macronutrient profile of the meal using MyFitnessPal.
• Alcohol consumption may make you prone to poor meal choices.  If you are going to drink, alternate every alcoholic beverage with 8 oz of water.
• When ordering at a restaurant, be specific regarding how you would like your meal prepared.  You can specify no butter, no oil, broiled, baked, grilled and most kitchens are willing to accommodate. 

Perseverance

• Drink lots of water, especially if you are flying.
• Don’t fret if you slip or allow yourself a treat.  Just get back onto your healthy eating plan with the next meal.
• When you think you are hungry or about to be tempted by Cinnabon try these tricks:
• Drink 8 oz. of water and then reassess if you still want something to eat
• Ask yourself if eating XX will help you achieve your health, fitness & nutrition goals
• If you purchase foods from airport shops (e.g. HMS Host) use the barcode scanner on Fooducate to provide you with a “grade” for the nutritional value of the food along with offering some potentially healthier options.

Finally, although I am writing this during National Nutrition Month, I can’t neglect to remind you to get active and stay active, even when you are on the road.  

References

http://journals.lww.com/joem/Abstract/2011/04000/Business_Travel_and_Self_rated_Health,_Obesity,.4.aspx

http://www.drweil.com/drw/u/VDR00003/Travel-Fitness-Tips.

MyFitnessPal:  www.myfitnesspal.com

Restaurant Nutrition: http://caloriecount.about.com/restaurants-mc1

Restaurant Nutrition: https://itunes.apple.com/gb/app/restaurant-nutrition/id285180322?mt=8

Restaurant Options: www.healthydiningfinder.com

Fooducate:  www.fooducate.com
Snack Ideas: http://www.wholeliving.com/136268/best-travel-snacks-road/@center/136761/healthy-snacks#131978
Snack Ideas: http://www.womenontheirway.com/jane-air/2010/03/the-pack-smart-healthy-travel-snack-list.php

Image Credit: http://farmboylogic.com/products/