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Eating Healthy While You Travel?...It Can Happen!

By Chris Buckley

Summer is almost here, and you know what that means…travel. Not just weekend getaways, I'm talking about two, three, and four week trips with the family. Living in airports and mini-vans, margaritas, burgers and dogs, Cracker Barrel (mmmm), European food (sure, they're thin, but not toned like you want to be), business trips, luring billboards promising home-cooked meals, and frozen lattes all contribute to exercise programs taking a major dive. A little planning, however, can combat most of the challenges that travel throws at you.

Airports…it all starts there, doesn't it. I can't remember the last time I saw a healthy quick option in an airport, much less on the actual airplane itself. If you're lucky, you might pick up a middle of the road energy bar or some peanuts (at $4.00 a bag, mind you) at the convenience shop. What's an athlete to do? Start with your own protein bar in your carry-on. Make yourself a sandwich and stuff it in your travel bag, as well. Hey, two meals right there! That'll cover the time frame of most flights, right? If you have some time, airport restaurants might have some healthy options…consider an Atlanta Bread Company whole grain turkey sandwich, or a Chili's salad.

Staying with the family? You might think you are at their mercy. Think again. I visited my family in Florida recently, and the first thing I did was take a trip to Super Target to go grocery shopping. Did they laugh and poke fun at me? Sure. The alternative, though, was sandwiches with white bread, sugary beverages, and ice cream in the freezer. Not the route I wanted to go. They also laughed when they ordered pizza, and I commandeered the oven to cook my version of pizza with whole wheat crust, fat free cheese, and turkey pepperoni. Is this a little odd? Perhaps, but maybe you'll get some of them to jump on board with you. Lead by example.

Car trips are another obstacle in the realm of travel. They are also the most controllable when it comes to adhering to a healthy nutrition regimen. There are some great coolers out there that you can pack with healthy goodies. Anything you stock in a refrigerator can be kept cool with a Styrofoam or plastic cooler. Yogurt, fruit, Boar's Head meat for sandwiches, fat free cheese sticks, are all wonderful foods that can keep you healthfully sustained for days. Let's say, though, that you had a last minute trip and forgot your cooler. What's a busy person to do? First of all, don't let the billboards lure you in. My advice is this…when you see on the exit signs that there is food ahead; choose the exit that has the Publix logo. That way you are more apt to grab a healthy sandwich than grabbing Taco Bell. So drive right on by the Cracker Barrel, and let someone else have the chicken and dumplings and country-fried steak.

Overseas…here's where it gets tricky. We're well aware that American diets are typically higher in fat and overall calories than in other societies. So that means that one can eat healthier in Germany and Japan, right? Not so fast. Consider also, that Americans are also more involved with the fitness game, which means higher calories are necessary, provided activity level is higher. You have been working hard to build lean muscle so that you can burn more fat, so consider the reality that smaller meals in a European or Asian society might deprive you of much needed calories. Does this mean that you should steal your kid's leftovers to fill you up? No, but an added meal during the day might do you right; especially if you are walking from museum to museum…you'll need the fuel. Watch the alcohol consumption, too. Many countries are quite accepting of casual alcohol consumption, and even go as far as to sell alcohol in vending machines in train stations. This does not give you free reign to maintain a buzz all day long. Alcohol is sugar, any way you slice it. If you must consume it, consume it in moderation as the Europeans do. When in Rome….

Most hotels are starting to add healthier options to their restaurant and room service menus, but the bad usually outweighs the good. It's easy to sometimes fall into the trap of ordering a low-carb turkey wrap, and an hour later scarf down a bag of potato chips because you deprived yourself of much needed energy. Again, consider a trip to the local grocery store to fill up your mini-refrigerator…and keep the mini-bar locked! Too many goodies in there.

Of course, we know that travel is certainly not all pleasure. For you business travelers, getting swamped with meetings and social events put you in a rough position when it comes to eating healthy. Meetings usually coincide with less than stellar food options…doughnuts, pastries, processed breads and rolls, juices (very high sugar); the list goes on and on. If you're lucky, there might be some fruit on the table, and it's usually the higher sugar kind like melons and grapes. Again, consider a protein bar or pre-made sandwich in your briefcase. Think you might be perceived as rude or an outcast when you politely refuse the chocolate crème doughnut? I say people will respect you for it, and might even follow your lead. Yes, we know that your events usually involve dinner with drinks. One drink, in and of itself, doesn't harm you. It's when one drink turns to two, and two to three, and three to ten when all that excess sugar is assuredly stored as fat while you sleep. If you must drink, consider diet or club soda mixers and keep the wine to 3 ounce pours.

Eating healthy and supportively while traveling or on vacation does pose some challenges. Perfection is rare, however, excuses like, "I'm on vacation, I deserve a break from eating well", or "I was in meetings all day and didn't have time to eat" don't fit you into that bathing suit any easier. The bottom line is that it is possible to take on these challenges with a bit of planning and foresight. Do we expect perfection? No, but we do expect that you take some time to reflect on how far you have come with your exercise and nutrition program, and try to make better choices while on the road.

About the Author:

Chris Buckley is a degreed personal trainer and studio owner in Atlanta, Georgia. He owns Fitness Together, located in the Buckhead area of North Atlanta. To learn more about Chris Buckley visit his Website.