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Tips and Tricks to Eating Healthy While Traveling
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Tips and Tricks to Eating Healthy While Traveling

Whether you're traveling for business or pleasure, making healthy choices is possible – even when you’re following the Beyond Diet program meal plans to a T. You can still make it work even if you've left the country.

You may need to plan things ahead of time, make a few inquiries and/or requests, go the extra mile for food shopping at your destination, and most of all be mindful and let go of the ‘ideal’. Even if your diet isn’t perfect during your travels, there are plenty of strategies to keep you on track!

Arrangements before your trip.

Planning your outfits isn’t the only thing you’ll be doing in the preparation of your upcoming trip.

If you really want to stick exactly to your Beyond Diet meal plans on your trip and cook everything yourself, the easiest (and cheapest) way to this is to rent an apartment or house, or a hotel with space to mini-fridge and a kitchenette store/cook food.

BD Tip: What I've discovered over the years is that hotels can provide a mini-fridge for any room free of charge! So be sure to simply request one.

If you're traveling for a long period of time, it may be worth bringing along your rice cooker or crock pot. You can easily cook some simple, yet delicious meals in your hotel room/rental such as steamed vegetables and meat, beans, soups and stews, and of course rice among plenty of other things.

But let's say you just want to stay on track without sticking to an exact meal plan.

Healthy Airplane FoodAnother great alternative is to take a cooler bag or an airtight container for your perishable foods and snacks. It’s against airport security rules to take liquids more than 3.4oz, but fruit (fresh and dried), nuts, nut butter packets, canned organic chicken, canned wild salmon, individual bags of oatmeal to mix with Spring of Life Protein Powder, precooked sweet potatoes or fresh veggie slices, energy bars, and Daily Energy can make past the security check. If you're taking a long international flight, consider packing more substantial food to hold you over for longer. If you prefer to buy food at the airport, you can also easily pick up a salad, yogurt, or smoothie with no sugar added at the airport and take them on the plane. Many airports are trying to meet the demand of healthy foods and offer better dining options. So, if you visit the website of the airport you’re flying from and check their airport restaurant chart it won’t take you long to decide where to eat.

Plane food isn’t just tasteless; it can even be bad for you. Request a special meal, like gluten-free, to make sure there’s plenty of fresh fruit and vegetables on your food tray. Skip the airline’s unhealthy snacks and enjoy your prepacked food.

Are you traveling to a destination where tap water is safe to drink? If so, bring a refillable water bottle with you. You can fill up your bottle at the beginning of every day and take it with you to ensure you drink your daily amount of water, which should be half of your body weight in ounces. This is also a great way to make sure you have a scoop of your Daily Energy in the morning.

After the security check you can fill up your refillable water bottle at one of the fountains. Airplane air can be quite dehydrating, so have a full bottle for your flight.

At your destination.

You've arrived at your destination! Relax and enjoy your time there while making healthy choices.

Eating With FamilyIf your hotel offers free breakfast, make sure to check your options and see what you can fit into your daily meal plan. Chances are your breakfast buffet offers a variety of healthy foods ranging from eggs, fruit, veggies, oatmeal, and meats. You can have them for breakfast or sometimes request to take some up to your room for a snack later in the day. Just be sure to say no to the orange juice and wheat products.

It’s always good to know your surroundings, so use Trip Advisor, Yelp, and even Google Maps to find grocery stores or markets nearby and restaurants where you could try the local healthy cuisine. You might even end up finding a fantastic local healthy restaurant you'll want to head to for every meal throughout your entire trip.

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Stock up on water and groceries you might need. In addition to raw foods, you’ll want to consider getting salmon or chicken (if you haven’t taken some from home already), hummus, or a small bottle of olive oil for some salad dressing. Remember to request that mini-fridge ahead of time!

One of my favorite places to head to when I'm traveling is Whole Foods. You can you pick up some groceries or even eat at their restaurant. The last time I traveled, I bought grilled chicken breast, zucchini noodles, and some roasted tomatoes. It was fantastic. I brought my leftovers back to your hotel room and saved them for later in my mini-fridge.

Also remember to avoid getting stuffed with empty calories, or going hungry. Drink plenty of water and eat every three or four hours. If you can’t eat as often, make breakfast or lunch your biggest meal of the day and carry some snacks with you to keep your energy up.

Stay active on vacation.

To stay active during your trip you can book a hotel/rental with a fitness center and a pool. But if the hotel/apartment you’re staying at doesn’t have a fitness center or a pool, then you can find ways make use of your surroundings.

Walking TourSure, you can bring along your resistance band, install an exercise app on your phone and do an exercise routine in your room to start the day, or better yet, you can explore the neighborhoods by going for a walk, a hike, or even a light jog. If you get the chance, book a bike tour of the city or region you’re visiting. Some cities have city jogging/walking tours and goes by so quickly, especially when you’re sightseeing. Instead of driving, taking the bus, subway or taxis between city landmarks, take your time to get to know your destination and walk as much as you can. You’ll appreciate the diversity of appearance and vibe between different neighborhoods and enjoy some hidden gems.

Another great way to make use of your surroundings is to use the stairs instead of the elevator. That might seem unthinkable if your room happens to be on the 15th floor, but you can always hit the button of a lower floor and walk several flights of stairs to your room.

Remember, balance is key.

While sticking to your healthy eating plan is great, don't beat yourself up if you try a famous national pastry, some ice cream from a popular local gelateria, or a fried national dish. Just be sure to know your limits, do your best with your daily health goals, and set an intention to balance out your nutritional needs whenever you are away from home.

No matter where I go and for how long, I always make time for my Daily Energy greens drink, packed with my 3 favorite superfoods: raw spirulina, wheatgrass, and raw cacao. 1 scoop of Daily energy gives me that all-day energy boost that I desperately need when making adjustments to my regular eating plan while traveling.

One serving of Daily Energy is the equivalent of taking a multivitamin, antioxidants, probiotics, digestive enzymes and liver support all in one scoop, which gives your body all the necessary tools to fuel you well throughout the day. 1 scoop a day not only makes up for the nutritional deficiencies in your diet that are responsible for hunger cravings and overeating... but helps keep off the extra weight gain when slip ups happen during a long business trip or family vacation (and it's much easier than loading up my suitcase with 10 different supplements!). Yes, even nutritionists slip up - we're all human after all!

Staying healthy while traveling can be tough, but it doesn't mean you should forego your willpower altogether. I know you'll come home feeling successful if you prepare before your trip, stay active, and set balanced intentions.

»Stay on track and create a healthy balance while traveling with Daily Energy.



Reba Gardner
Reba Gardner
Coach Jen

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Excellent tips! Thank you!
Suzanne  Englade
Great info ,,, love the tips.
Mary L
International travel is my biggest challenge, often times I can’t ask for low sodium, grocery stores are not always easy and can make label reading difficult. I find going vegetarian is the safest but not as satisfying
Rachel Hickman
Thanks for the good advice!
Maria Solares
thanks so much for these tips. I recently started your program have lost 4 pounds but have a two week trip coming up to visit family in New Jersey and Mass. and was wondering how I was going to stay on tract
Phyllis Pendleton
This is very helpful! Great tips to think about for traveling. Takes away the excuses to completely blow it when you travel! LOL
connie dunn
It says on the daily energy that it must be refrigerated. Is it really necessary, especially on long plane flights etc?