Overall tips and tricks
Any type of travel can be a tricky time to stay on plan. However there are a few things we can do to keep us on track. Here are a few quick fire tips to get you started.
- Choose one meal per day to eat off plan. This may be a pre booked evening meal or a brunch. Then manage your meals around this. If eating out in the evening we can make a conscious choice to keep breakfast and lunch on plan (maybe reduce overall calories slightly). This way when you come to the evening meal you have "got in credit" and can be more relaxed.
- Make lunch a salad and vegetable based meal. When travelling keeping lunch lower carb and loading up on the salad and veggies can help keep calories balanced over the day.
- Breakfast based on exercise. If you can get up and train early morning then feel free to dive into the breakfast buffet. If you haven't then keep choices to eggs / fruit / yoghurt and small amount of carbs.
- Snacks. Prepare your snacks before you go. Snacks are often where we come unstuck when out of our routine. Make some raw balls / buy some bars / take a bag of nuts / take some rice cakes and fruit. Whatever you normally snack on take in your suitcase.
Travelling for work
Work trips can be a mixture of conference rooms with crap food or client lunches involving booze and all the food!
When having to eat out and at work events it can be difficult making the better choice. WE KNOW we shouldn’t have the chips but it’s hard! Use these simple tips to help guide you.
Order food you would eat at home. Do not treat every meal as a treat. It is ok to order a chicken salad or an omelette. Every meal doesn't have to be a burger or a steak and chips.
Try to limit high sugar and high fat foods together.
Try to steer clear of any deep fried. This means chips and things like calamari or deep fried prawns.
Choose grilled options when it comes to meat or fish.
Always add veg to every meal if it doesn't come with it.
Do not eat the bread / breadsticks before your meal.
Always order sauces on the side.
With alcohol always choose clear spirits and low sugar mixers. Red wine is also a better choice. If having beer choose bottles opposed to pints.
Conference or all day meetings
Sitting in a conference room all day can be mundane, so we want to manage concentration levels as well as managing whatever catering is on offer.
- Do some form of exercise first thing in the morning. Getting up and moving in the morning will help with elevating your metabolism for the day ahead. Even if it is bodyweight exercise in the room or a quick run around the block.
- Keep breakfast low carb, higher fat and include some protein. Doing this will help keep insulin levels low and stabilise energy levels through the morning.
- Be prepped with snacks. Taking your own snacks is a great way to stay on plan. Homemade raw balls / protein bars / nuts / rice cakes / beef jerky / grapes / fruit are all good options. Taking a greens powder to sip on through the day is also advised.
- Take additions to meals. If you know the catering is going to rubbish can you nip to the supermarket and buy some extras to add in? Packet of fish or meat / a greek yoghurt pot / pre made salad can all be good additions.
- Double up the sandwich. Taking 2 sandwiches and removing 2 slices of bread and combining them to increase the amount of filling will help manage calories.
- Stay hydrated. This is a non negotiable.
Then after the day is done can you do some movement / exercise before the evening meal.
If you are staying in a hotel is is worth checking the menu before you go and seeing if they have a fridge you can use.
Taking food with you is something that not a lot of people do but can really help you stay on track. Our top tips include packing the following.
Overnight oats mixture - oats, chia seeds, flaxseed, protein in a shaker. Then mix in a mug with water in the hotel for a easy breakfast or snack.
Take some protein bars, packets of seeds and nuts.
Take packets of mixed grains and pulses. These don't require cooking and can be paired with tinned fish or eaten as a veggie meal.
Tinned fish - you can get no drain ones now.
If you want make some raw balls and pack in tupperware (to then use this for building your lunches).
Hunt out any places close to the hotel that you can buy fresh meals / smoothies / snacks. This way you are less likely to get caught short and grabbing that $1 pizza slice.
Nutrition advice for flights
Hydration is essential. Always take a large bottle of water on flights.
DO NOT consume any caffeine post 2pm on the days of your flights.
Again...prep some snacks!
Take your own meals on board. PRET do some excellent salads so stock up on a couple of these to steer clear of crap plane food.
Try to stick to regular patterns of eating. Do not get into the mindset of constantly snacking due to boredom.
If it is an early flight try fasting until you land. This way it can keep you on plan as you won't be eating breakfast at 5am.
Immune function is one area we really want to focus on when travelling. We are exposed to different bacterias when abroad as well as the flight itself being a nightmare for bugs. Our strategy is -
- Take 15g glutamine on an empty stomach 2 weeks before, during and for 1 week after your trip.
- Take a probiotic 2 weeks before, during and for 1 week after your trip.
- Take a zinc and vitamin C 2 weeks before, during and for 1 week after your trip.
- Take a greens powder on the flight and daily when away. SINGLE SERVE NUZEST PROTEIN BUY HERE
If you are flying long haul then managing jet lag can be tricky.
- Studies have shown that performing 20-30 minutes if aerboic exercise when you land can help reduce symptoms.
- Light exposure at the correct times is essential. Try to get natural light exposure in the morning and during the day and to regulate your circadian rhythm.
- Eat a meal containing carbs in the evening (local time). This can boost serotonin and help induce sleep. taking cherry active in the evening may also help to provide melatonin and anti oxidants to help with lowering inflammation.
It is a holiday....so this is not the time to restrict. We need this time to be off plan and enjoy ourselves. However you can still have your cake and eat it....kind of!
- Use the "identify one meal per day" to eat off plan mentality. You do not need 3 courses at each meal. Identify which meal is going to be worth eating off plan and manage the rest of the meals.
- Lunch to be low carb, lots of veg. Often lunch is a meal that we can manage easily and make lower calorie.
- Don't be afraid prep some snacks or eat "normal on plan meals". Taking some of the snacks or meals you normally eat will help maintain consistency.
To be honest we encourage people to just manage their excess when holiday. Be restrained not rigid. We need this time to be off plan so we come back with the motivation to get back on track. It is what you do on average that counts. 1 week out of the year is not going to dent your progress.