Healthy Travel Tips: Business or leisure travel is something that shows up in our lives. Whether planned or unexpected, our days of travel should really be no different than any other day of our life. Yet for some reason, the thought of traveling brings anxiety to many 30 Cleaners. Even when not on a Challenge, I received several messages from clients and Challengers in a panic, “I am going to be traveling… what should I do?”
Below are the most common concerns and some healthy travel tips to combat them:
Concern: There is no healthy food in the airport or on the plane.
Solution: Eat before you leave the house. Most flights are less than 4 hours. If you eat a balanced and nutrient dense 30 Clean meal before you leave the house, you should be satiated for at least 4 hours. Just because you see everyone around you at the airport eating, doesn’t mean you need to jump on the bandwagon. The airport is not a restaurant, nor is it a signal to eat fried, processed foods and binge on alcohol. If you need a mini-meal while on the plane there are many things you can safely pack in your carry-on bag: trail mix, almond butter or coconut butter packets, cut-up veggies and nut butter, sliced baked or roasted potatoes, a container of egg/tuna/chicken salad, a clean fruit and nut or protein bar: Kits, Epic or homemade.
Concern: My flight is cross-country or international. It is long. How will I survive.
Solution: Please see the answer above. You may need to spend more time on your 4Ps for a flight this long, but again, it is doable. Take some advice from Colleen Yoo, a healthy and dedicated 30 Cleaner with a family of five. In her blog, “Clean Travel,” Colleen shares how she keeps healthy options available for her family from airport to travel location!
**remember, fat satiates. The more you can rely on fat when you travel the better. If you are feeling the urge to eat, this is when it is time to check in and ask yourself, “Am I really hungry or am I bored, nervous or habitually want to eat?”
Concern: I am staying in a hotel, how will I manage healthy eating.
Solution: Just like with your travel bag on the plane, if you are traveling to a remote area where you truly thing healthy food will be hard to find, I highly recommend packing a “clean hotel kit.” Your kit can contain any non-perishable foods, including canned salmon, sardines or other nutrient dense and satiating foods. It may not be your first choice, but it will definitely do the trick in keeping you on course. However, we know you will be dining out. This is when will power comes into play. You get to choose what foods will be going into your body. By now, you know the power of asking for what you want in a restaurant. Be strong enough to say, “hold the bread,” “double steamed veggies,” “no dessert, thank you!” No matter what your purpose for travel, you are in control of your diet. You are in control of how you feel. Before you eat any meal or throw back any drink, you have to make the decision of how you want to feel the next day. Healthy solutions are all around us, we just have to be in the frame of mind to choose them.
Concern: My commitment to going to the gym will be disrupted.
Solution: Take a gym with you! With today’s fitness apps, there is no excuse to get lazy on vacation or on a business trip. Besides the fact that most hotels have a gym, it is really easy to create your own personal workout in the comfort of your hotel room, guest room or even outside if you are roughing it! And don’t forget the power of running, jogging or even walking. Movement is movement!
Here is one example of a quick block of exercises that you can do for 30 seconds on/10 seconds off. Do AMRAP (as many rounds as possible.) I always travel with a jump rope, if you don’t have one, you can substitute running in place.
- Jump Rope (or high knees if you don’t have one)
BAM – fitness in check! (and can be done ANYWHERE!)
Concern: The people I am going to be with are not health conscious.
Solution: You are not them, nor do you have an obligation to be anything but who you are when you are with them. The best thing you can do for you and the company you keep is be yourself and continue living the lifestyle that makes you feel amazing about YOU! If your lifestyle makes the people you spend time with uncomfortable, maybe you need to reconsider who you spend time with. Also, recognize that whether you realize it or not, you are being an inspiration and a leader. Never apologize or live down from your standards to make other people more comfortable. While you do not need to preach your ways of living, you also do not need to change them. That said, you also do not need to bring attention to them. If you make your lifestyle seem inconvenient, other people will think it is too. Instead, if you make your choices with confidence, those around you will respect them. Please do me and yourself a favor, refrain from making your life look like a life of restriction or a life on a diet. This is the perfect opportunity to start living a lifestyle. When you live from a place of “I choose this way because it makes me feel fantastic,” it will make any situation you face much easier to navigate.