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How To Stay Healthy During Your Travels

How To Stay Healthy During Your Travels
    "Travelling" from Mr iMaax on flickr

    When I was working in my corporate career, I was traveling 25% to 50% of my time on overnight trips, sometimes for an entire work week. I still travel for some out of town speaking engagements and conferences but not nearly as much as I use to. However, it is still a challenge to stay healthy during any business or vacation travel.

    Many people end up gaining weight after their trips because of not eating healthy, sitting on airplanes or in meeting rooms for hours at a time as well as being stressed. Sometimes the rush of making flight connections results in stuffing yourself with airport fast food just to fill your stomach and when you finally get back to your hotel room, you are just too tired to do anything else.

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    So here are some tips that I have come up with during my travels to help you stay healthy while away from home.

    Get Proper Nutrition While On The Road

    It is much easier to follow a healthy balanced diet with home cooking, but when it comes to being on the road, proper nutrition is often very challenging if you have to eat out for all of your meals during travel. Here are some eating guidelines I adhere to.

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    • Avoid hotel breakfast items loaded with fat and salt such as sausages, bacon, and fried potatoes
    • Pass on the fast food breakfasts too
    • Start your day with fresh fruit, yogurt and cereals
    • Stick with lighter fare lunches especially if attending conferences and meetings
    • Find good salads and lower fat, whole-wheat sandwiches for lunch
    • Don’t overeat, especially at buffets or you will feel it back in your hotel room
    • Minimize the amount of fried, fatty foods
    • Drink lots of water (bottled where tap water is not safe)
    • Limit your alcohol intake as hangovers during travel are no fun
    • Don’t overdo the coffee shop trips during the day
    • Avoid junk food snacks – pick up some fresh fruit at local grocers instead
    • Pack enough multivitamins to last your entire trip

    Exercising While On The Road

    When I observe people at big meetings and conferences, it is incredible just how few travelers exercise or stay active on the road. With overeating and inactivity, it is no wonder why many travelers end up gaining weight. So here are some tips to stay physically active on the road.

    • Use the hotel/cruise ship gym – even 20 minutes will help prevent weight gain
    • Do laps in the hotel pool if there is one (always pack your swimwear)
    • Use the hotel gym weights even if you have to modify some exercises
    • If the neighborhood around the hotel is safe (ask the concierge), take a brisk walk outside
    • If no hotel gym, do basic calisthenics plus low impact cardio inside your hotel room
    • Although tempting to party into the wee hours, get adequate sleep

    Sometimes much of the challenge during travel comes from the fact that you have to do what most other travelers will not be doing. If you choose to eat healthy and exercise on the road, you will be among a minority of travelers. However, since it is your own health that matters, do not worry about what others are doing (or not doing) during trips.

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    It is possible to stay healthy during your travels. Although you may have to take some extra efforts to get the proper nutrition and exercise during your time away from home, you will be rewarded at the end of your trip. You will be able to pat yourself on the back since you maintained your fitness level and did not gain extra weight.

    If you have additional tips on how to stay healthy or are willing to share some of your challenges while away from home, please leave your comments below.

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    Happy travels to you!

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    Last Updated on May 21, 2020

    The Top Fad Diets That Are Actually Worth the Hype

    The Top Fad Diets That Are Actually Worth the Hype

    You have probably seen enough fad diets to last a lifetime. Many have become popular overnight and left just as quickly.

    Some fad diets, though, have actually passed the test of time and are making some headway in the nutritional world.

    Outlined below are four fad diets that are actually beneficial for your health and wellness. Read on to find out why you should consider adopting one (or more) of these healthy eating styles today.

    An important concept you should keep in mind is to disregard the term “diet” as it is typically used. The word diet implies the idea of restriction and removal. Instead, think of the word diet in this context as a healthy eating lifestyle.

    Let’s take a look at some of these healthy eating lifestyles that have been categorized, by no fault of their own, as fad diets.

    1. The Paleo Diet

    The paleo diet, or ancestral eating, is simply eating the way your paleolithic ancestors would have up to 10,000 years ago, or when the agriculture age began.

    The advantage now is you don’t have to do this in a loin cloth, unless you want to… The focus of this diet is proteins, vegetables, some fruits, nuts and seeds and some healthy fats.

    In the paleo diet, there aren’t any grains, starchy carbohydrates, sugars, or dairy.

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    How Your Health Can Change With Paleo

    The paleo diet is a good way to keep your blood sugar under control. It can also have a positive effect on type 2 diabetes, and can lower your risk of cardiovascular disease.

    With this healthy eating lifestyle, people have also achieved good weight loss results and boast improved energy levels. [1]

    It’s not just what’s in the paleo diet that’s important, it’s what’s NOT in it. There aren’t any processed and manufactured foods, junk foods, artificial ingredients or chemical additives.

    Paleo is a way of eating that gets you more in tune with your body and, therefore, can provide a lot of benefits.

    2. Whole30

    The Whole30 diet is relatively new and owes its popularity to social media and the #Whole30 Instagram hashtag that allowed people to share and broadcast their success with the diet.

    With Whole30 you are taking 30 days and focusing on nutritious whole foods such as meats, nuts and seeds, seafood, eggs, vegetables, and fruits.

    During the month you are eliminating:

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    • sugar
    • alcohol
    • legumes
    • grains
    • dairy
    • soy

    Whole30 is similar to paleo, but it goes a bit further eliminating sweeteners such as honey or maple syrup.

    At the end of the 30 days, you strategically reintroduce those eliminated foods back into your diet to discover any possibility of health consequences from them or even potential food allergies.

    Finding Out How Food Impacts You

    Most people eat the same things so often and may not realize that certain foods are causing health consequences, as they’ve become accustomed to feeling lethargic and run down.

    With Whole30 you get the chance to see how these foods may have a negative impact on your body. You’ll also reset your taste buds, which may have become desensitized from processed and artificial “foods” and excess salt.

    This diet will help you regain your love of food… in a healthy way!

    3. The Mediterranean Diet

    The Mediterranean diet has been at the top of the list as a very effective diet for some time now.

    For people in countries like Italy or Greece, this has simply been a normal way of life–along with higher activity levels, sunlight exposure, proximity to water, and lower stress.

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    With the Mediterranean diet, the focus is on heart-healthy foods. It looks like this:

    • Fruits & vegetables
    • Whole grains
    • Legumes & nuts
    • Replacing butter with olive oil
    • Using herbs and spices instead of salt
    • Eating fish and poultry at least twice a week
    • Moderate amounts of red wine

    Help Your Heart & Overall Health With A Mediterranean Diet

    Information from the Mayo Clinic shows that this diet reduces heart disease and lowers your “bad” LDL cholesterol. Studies involving 1.5 million people demonstrated that the Mediterranean diet was associated with a reduced risk of cardiovascular mortality, along with overall mortality. [2]

    With all these benefits, this is definitely a “fad diet” that’s worth the hype.

    4. The Alkaline Diet

    The alkaline diet is about changing the foods you eat so that you put your body into an alkaline state and out of an acidic state. When your body is too far on the acidic side it can result in a condition called acidosis. This can lead to issues in your body such as upset stomach, breathing difficulties, headaches, weakness and, fatigue. In extreme cases, it can result in shock, coma, or death.

    The goal is to get your body in a more alkaline state, which results in overall better health. The focus is on including alkaline boosting foods such as fruits, nuts, vegetables, and legumes. You’re also wanting to reduce acidic foods such as low quality beef and poultry, dairy, eggs, grains, and alcohol.

    Pros & Cons With The Alkaline Diet

    The benefits that come from this way of eating is that reduction in inferior quality foods, processed items and alcohol. You may feel improved energy levels, mental clarity and even better joint health.

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    People also report weight loss but again this may come from the reduction in calories from junk and processed foods but this is not a bad thing at all.

    One con with this diet is that the pH value of the food you eat might not have an impact on blood pH, as your body is able to balance this pretty well on a day-to-day basis.

    Follow These Fads for Better Health and Wellness

    There can be a danger in categorizing things as a fad diet because fads come and go. People are always looking for the next big thing or a quick fix.

    The four examples above buck that status quo. These diets, though mainstream, actually can give you benefits and aren’t going to go away anytime soon because they work.

    What makes these diets special is that they boast real whole foods and the eliminate processed and manufactured junk.

    The Big Takeaway:

    Whatever way you choose to eat, the focus needs to be on whole unprocessed foods. Look for the cleanest, local and most natural things you can find for the benefit of your overall health and wellness. Your body and mind will thank you.

    Featured photo credit: Dan Gold via unsplash.com

    Reference

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