It’s that time of the year again. The time of year where our fitness takes a back seat to our family obligations, travel plans, and all the other stresses that come with the holiday season.
Traveling in particular can be one of the hardest factors to control when it comes to staying on track with your fitness goals.
You don’t have access to most of the foods you’d typically eat, or the methods used to prepare them.
With nutrition playing such an important role in our fitness journey, we’ve decided to come up with 5 of our favorite tips or “hacks” you can use to stay on top of your eating habits so that you’re gravy the next time you hit the road.
THE 5 COMMANDMENTS FOR ON THE GO EATING
1) DROP THE CARBS
Carbs are certainly most peoples’ favorite macronutrients to eat, but they can be a deadly trap while en route to your holiday destination.
As our bodies’ primary source of fuel, we look at carbohydrates like a currency – they must be earned. And while you’re in transit, the chances of you expending a lot of energy are slim to none (unless you plan on walking to your destination.)
A good rule of thumb is to eat like you normally would on a non-training day.
Stick to low carbs, moderate amounts of fat, and foods high in fiber and protein. Oh…and veggies. Lots and lots of veggies.
Those should keep you full throughout the day and if you happen to find time for a workout, THEN indulge in some tasty carbohydrates.
2.) DINE IN FOR BREAKFAST
Believe it or not, you can win BIG with a good ole’ fashioned diner breakfast.
Most sit down breakfast joints have some great high protein, nutrient-dense options such as steak and eggs, or a veggie-loaded omelet.
It’s important to be present during meals. Sit down, chew your food and really enjoy it.
We guarantee you’ll walk away feeling more energized than if you swung through a drive-through and put away 2 sausage biscuits and a side of hash browns from the golden arches.
3.) DINE IN FOR LUNCH/DINNER
If you hadn’t noticed by now, we’re big believers in mindful eating. A commonly overlooked nutrition tip is to actually be present during your meal and to chew your food in order to extract the nutrients from it.
It’s much easier to just shovel it down when you’re trying to multitask eating with driving and battling your kids in the back seat, but at what cost?
You simply won’t absorb as many of the nutrients as you could by having a nice sit-down meal with the fam.
Some basic tips for sit-down dining include:
- Adding extra protein to your meal
- Substituting sides for healthier options – ex: french fries for a side salad
- Avoid dressings and condiments – opt for oil and vinegar instead
- Say no to anything “loaded” altogether
4.) CHOOSE WISELY AS FAST FOOD RESTAURANTS
We understand that eating fast food is simply unavoidable at times, and instead of beating ourselves up mentally, we just have to be a little wiser with our food choices.
When you’re forced to hit the drive-through you’ll almost always have the option for a chicken sandwich.
One simple strategy is to replace that bun with a lettuce wrap, and you’ll be in a much better spot nutritionally.
If the lettuce wrap chicken sandwich isn’t an option, see if you can order a side salad with a couple of chicken breasts. This will provide you with roughly 50g of protein and 2-3 servings of nutrient-dense veggies.
5.) AVOID GAS STATION GARBAGE
Gas stations are a haven for junk food enthusiasts. They may even be more dangerous than a 10 piece McNugget meal.
If you’re looking for the quickest way to derail yourself from your goals, just pop into a 7-Eleven without a plan of attack, I dare you.
These places carry just about every salty, sweet carb-heavy drink and snack option available to you and you’ve got to stop at some point to refuel or use the bathroom. Talk about temptation.
They certainly aren’t for the faint of heart. Stick with us and you’ll be fine.
Here’s a quick and simple list to stick on your dashboard for the next time you find yourself at the pump… and no matter what, DO NOT DEVIATE from the list.
- Low sugar beef jerky
- Hard-boiled eggs
- Tossed salad
- Dried Fruit
For more tips, tricks and Holiday Hacks to stay on track over the next few weeks, download our full Holiday Fitness Guide.
We’ll teach you additional lifestyle techniques and supplementation recommendations to manage stress, holiday meal prep strategies, and give you 16 bonus workouts you can take with you on the go. – Minimal to no equipment required.*