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6 Tips for Healthy Eating when Traveling

6 Tips for Healthy Eating when Traveling

    There are so many benefits of travel. Seeing exotic places, meeting interesting people, experiencing things you just don’t get at home. And of course, finding new taste sensations (chilli fried grasshoppers with lime anyone?).

    Even traveling for work can be fun. Takeoffs and landings. Fancy (and not so fancy) hotels. The security of a corporate credit card. Traveling to places that the average tourist wouldn’t ever think to visit.

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    But being away from home and our routines can mean it’s more difficult to look after ourselves.Thankfully, it is possible to minimize the damage.

    Here are 6 tips to help you stay healthy on the road.

    6 Tips for Healthy Eating when Traveling.

    1. Try self catering.
    We all know that home cooking tends to be more healthy than restaurant food or room service. So making the occasional meal yourself when you’re on the road can help. You don’t need to be staying somewhere with kitchen facilities. Impromptu picnics on your hotel room floor can be great fun.

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    My favorite healthy traveling meal is to head to the local supermarket and pick up some washed mixed salad leaves, a can of tuna or other fish and a lemon. I’m also a big fan of canned chickpeas, drained and tossed with a little lemon juice and pre-grated Parmesan cheese – just makes sure you choose a self opening can. I also love sprouted legumes with lemon juice, avocado and almonds.

    2. Pack some healthy snacks.
    Roasted almonds or other nuts are my go-to snack, but pack whatever works for you. This is for peace of mind so if you get stuck, you won’t have to resort to greasy fast food.

    3. Be prepared to develop some new habits.
    One of the things I love about travel is the chance to break away from daily routines and form some new ones. On a recent trip to New York, I started taking yoga classes most days, something that isn’t available where I live.

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    On the food side of things, I found I was sleeping later and going out for brunch rather than my usual early breakfast.

    4. Embrace eggs for breakfast.
    Breakfast in cafes, restaurants and hotels can be a wonderful experience. Take the time to seek out places known for putting on a good spread to make sure you’re getting your protein in the mornings.

    If you’re not aware of the benefits of eating eggs for breakfast, this post will shed some light.

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    5. Sampling a little is better than going without.
    Being a slave to your diet isn’t a fun way to travel. After all, part of the joy of visiting new places is to experience the culture, including the food.

    My philosophy is to try a little of everything but not over-indulge. Aim to have the experience but not use it as an excuse to go crazy.

    6. Remember the 80/20 Rule.
    If you’re trying to be 100% healthy all the time, it can make life on the road much more stressful and make you want to give up all together.

    Instead, remember that as long as you’re eating well most of the time, you’ll still be getting MOST of the benefits. A few pastries or chocolate here and there isn’t going to be the end of the world.

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    Last Updated on December 9, 2019

    5 Simple Ways to Relieve Stress Effectively

    5 Simple Ways to Relieve Stress Effectively

    Everyone experiences mental stress at one time or another. Maybe you’re starting a new career, job, or business, or you feel incredibly overwhelmed between work, parenting, and your love life (or a lack of it). It could even be that you simply feel that you have way too much to do and not enough time to do it,  plus, on top of everything, nothing seems to be going the way it should!

    Yup, we all experience mental stress from time-to-time, and that’s okay as long as you have the tools, techniques and knowledge that allow you to fully relieve it once it comes.

    Here are 5 tips for relieving mental stress when it comes so you can function at your best while feeling good (and doing well) in work, love, or life:

    1. Get Rationally Optimistic

    Mental stress starts with your perception of your experiences. For instance, most people get stressed out when they perceive their reality as “being wrong” in some way. Essentially, they have a set idea of how things “should be” at any given moment, and when reality ends up being different (not even necessarily bad), they get stressed.

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    This process is simply a result of perception and can be easily “fixed” by recognizing that although life might not always be going as YOU think it should, it’s still going as it should—for your own benefit.

    In fact, once you fully recognize that everything in your life ultimately happens for your own growth, progress, and development—so you can achieve your goals and dreams—your perception works in your favor. You soon process and respond to your experience of life differently, for your advantage. That’s the essence of becoming “rationally optimistic.”

    The result: no more mental stress.

    2. Unplug

    Just like you might need to unplug your computer when it starts acting all crazy, you should also “unplug” your mind.

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    How on earth do you unplug your mind? Simple: just meditate.

    It isn’t nearly difficult or complicated as some people think, so, if you don’t already meditate, give it a try. Whether you meditate for 5 minutes, 30 minutes, or 2 hours, this is a surefire way to reduce mental stress.

    Meditation has been scientifically proven to relax your body (resulting in less mental stress), while also reducing anxiety and high blood pressure.

    3. Easy on the Caffeine

    Yes, we know, we know—everyone loves a nice java buzz, and that’s okay, but there’s a fine line between a small caffeine pick-me-up and a racing heart and mind that throws you into a frenzy of mental stress.

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    Try giving up caffeine for a while and see how you feel. And, if that’s completely out of the question for you, at least try to minimize it. You might find that lots of your mental stress mysteriously “disappears” as your caffeine intake goes down.

    4. Attack Mental Stress Via the Back Door

    That’s right: your body and mind are part of the whole being, and are constantly influencing and affecting each other. If you’re experiencing a lot of mental stress, try to reduce it by calming your body down—a calm body equals a calmer mind.

    How do you calm your body down and reduce physical stress? A  great way to reduce physical stress (thereby reducing mental stress) is to take natural supplements that are proven to reduce stress and anxiety while lifting your mood. Three good ones to look into are kava-kava, St John’s wort, and rhodiola rosea:

    • Kava-kava is a natural plant known to have mild sedative properties, and you should be able to find it at your natural health food store or vitamin store. It’s available in capsules or liquid extract form.
    • St John’s wort is a natural flower used to treat depression. Again, it’s found at your local health store in capsules or liquid. Because it uplifts mood (enabling you to see the brighter side of all experiences) it helps relieve mental stress as well.
    • Rhodiola rosea is a natural plant shown to reduce stress and uplift mood, and Russian athletes have been using it forever. Like the other two supplements mentioned, rhodiola rosea can be found at your natural health store in capsule or liquid form.

    While these supplements are all natural and can be very helpful for most people, always check with your health care provider first as they can cause side-effects depending on your current health situation etc.

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    5. Good Old-Fashioned Exercise

    This tip has been around forever because it works. Nothing relieves mental stress like running, kickboxing—you name it. Anything super-physical will wipe out most of your mental stresses once the exercise endorphins (happy chemicals) are released into your brain.

    The result: mental stress will be gone!

    So, if you’re feeling overwhelmed or just plain stressed, try using some of the above tips. You can even print this out or save it to refer to regularly.

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