During work trips, the combination of sleep deprivation, jet lag, business dinners and hotel buffets will destroy any plans to try to retain "at-home" meal routines. You return home feeling bloated and unhealthy -- on top of your unavoidable tiredness.
Even the most health-conscious business travelers struggle to maintain a healthy lifestyle while traveling. If travel (pleasure or business) puts you in a downward plunge from your healthy menu, you might want to create a travel food itinerary. With some simple planning and strategy, you can hop off the plane feeling refreshed and ready for anything!
Drinking water will help with many of the obstacles that often arise throughout your travels. It can enhance your mood (a sense of humor is important when your flight is delayed), prevent headaches, aid in digestion and help with appetite control.
Herbal teas are another way to get those fluids in. If you’re prone to upset stomachs or indigestion while flying, ginger or chamomile are great solutions. Here’s something you may not know: Commercial airplanes have very low humidity (lower than the Sahara desert, in fact) leading to dehydration. We feel most comfortable when humidity is around 50 percent -- air in the cabin can fall to as low as 3 percent on long flights.
Choose Low-Calorie Snacks
Don't ruin your diet before you even take off! Avoid the nut wagon, french fries and candy bars, and opt for one of these sub 150-calorie suggestions available in most airports: Dry-Roasted Pistachios: These nuts have 150 calories and are loaded with fiber to fill you up.
The B vitamins are great for stress, and they take a long time to eat. Fresh Fruit Options: A small apple saves the day at around 80 calories and a potassium-filled small banana comes is about 75 calories. Single Serve Sabra Hummus pack: A filling 150-calorie, high-protein sharable treat.
Try Bring Your Own Food
With the airlines cutting out in-flight meals, preparing and bringing your own sky-ready food has become an art form. (Ignore the questionable looks from the TSA agent when he sees your Ziploc bag of protein powder).
Here are some healthy and travel-friendly options to try:
Raw almonds and sunflower seeds: These are high in melatonin (the sleep hormone), which can help your body regulate your internal clock to an unfamiliar time zone.
Almond butter with sliced apples, celery stalks or brown rice cakes are filling and easily packed. Protein Powder: This can be mixed with juice or cold water. A study has shown that liquid protein was more effective than carbs or fat in suppressing nausea and symptoms of motion sickness.
Walnuts and dried fruit: Omega-3 fatty acids in walnuts keep your stress hormones and adrenaline in check in those high-stress, high blood pressure, high turbulence moments. Dried fruit supplies the antioxidants to protect cells from the stress effect of a flight delay and provides fiber for digestion. Instant oatmeal: Individual packages can be easily mixed with hot water at the airport or in-flight for a filling high-fiber fix.
Starbucks has one that's exactly 150 calories! Traveling can be unhealthy, but the good news is if you can stick to healthy habits when you are traveling, you'll have a much better chance of following healthy habits every day in your life. Adapted from: webmd.com/diet & edition.cnn.com/travel