Are you are a road warrior or have multiple lunch meetings? Does this cause you to struggle with eating healthy?
Are you often on the road and have lunch or dinner meetings? One of the things people in your position struggle with is eating healthy meals. In today’s blog I will give you 5 tips on how to eat healthy as you go.
Tip 1: Eat and drink before you go
One way to ensure you aren’t over eating during a business lunch or dinner is to eat healthy food and drink plenty of water prior to your the meeting. What type of healthy foods can you eat? You can eat fruit, vegetables, nuts and seeds. You want to eat just enough food so you’re slightly full. Also, eating before a meal can possibly increase your satisfaction with your meal. Eating the fruits, vegetables and nuts and drinking water before the meal can also cause you to fill fuller sooner. This will cause you to eat less food during the meeting.
Tip 2: To go box
When your food is brought to the table, ask your server for a “to go” box. Upon receiving the box, place half of your food in it. You may be wondering, why? If we see it we will eat it. Sometimes we will continue to eat even though we are full (because we see food on our plate). This can also stem from how one may have been raised. If you were raised in a household where you were told to eat all the food on your plate, nine times out of ten you are still eating all the food on your plates. If you remove half the food, you will only eat what you see. It can take your brain up to 30 minutes to realize you are full. This is why people feel “stuffed” at times. They were actually full before they felt full. Eating half of your meal will cause you not to feel “stuffed” and allow your brain to realize when it is full.
FYI, the food ordered in most restaurants today, in most cases, is more than one serving of food.
Tip 3: Choose healthy options, besides salad
If you are eating out often, salad can become boring or it can be just as unhealthy as other foods (depending on the type of salad). If you love eating salads, great, but if not, you want to choose healthy options. Here are a few examples of food you can eat:
- All vegetables
- Baked or grilled fish, chicken, beef or pork
- Lentils, beans, peas, quinoa, brown rice, (whole grains) sweet, red or white potatoes, etc.
Foods to avoid:
- Soft drinks including diet, fruit juices, white bread, desserts, ice cream, candy and fried foods
Ask how the food is prepared. Inform the server that your vegetables not to be cooked in butter. You can ask for your meat not to be seasoned. If you are able to have no seasoning on your meat, when your meal arrives, add salt and pepper to your meal. If you want to make sure you are eating healthy, ask questions and have your food prepared the way you would like to eat it.
Tip 4: Road Warrior
If you travel often, especially by car, one of the best items you can invest in is a cooler. Why a cooler? You can pack healthy meals and snacks in a cooler. When bringing your own food with you, you will more than likely, not eat out as much as you would normally. Here is a list of things you can pack in a cooler, but do not limit it to just these: fresh fruit, fresh vegetables, string cheese, seeds, nuts, trail mix (no candy), dehydrated fruit and vegetables, water, etc.
If you enjoy cooking or have a significant other that will cook for you, here is a website with 32 healthy snacks that can be made and taken with you. https://draxe.com/healthy-snacks/. Also see Tips 2 and 3.
Tip 5: Make sure you are moving
You want to make sure you are incorporating some form of exercise daily into your schedule. When your day is filled with meeting after meeting and traveling from here to there (which can be an all day process) you want to make sure you take a few minutes out of your day to exercise. This doesn’t mean you have to go to the gym. If you work in a building with stairs and you are able to, take the stairs instead of the elevator. Instead of sending someone an email, walk to their desk and talk to them. If you don’t have stairs or you can’t take the stairs, take a walk around the building or to your car in the parking lot and back (if the building you work in has a parking lot close by). You can also walk down the block and back. If you have a desk job, try to get up every hour from your desk to stretch and take a quick walk. The walk may be to the bathroom, cafeteria (don’t buy any food), up and down the hallway two times, etc.
If you are traveling by car, pull over from time to time, get out of the car and stretch. If you pull over at a rest stop, walk to the washroom and back or walk down the sidewalk and back. If you are in an airport or train station, walk the airport or train station for 3-5 minutes. You will have to take your things with you, unless you are traveling with a co-worker, the items you have to carry or pull with you will give you a little resistance when walking.
LETS MOVE ROAD WARRIORS.
Zhivi Williams has over 30 years of experience in fitness. She is the founder of Leading by Example, LLC, author of Who Needs a Gym? Using Social Media for Weight Loss, speaker and a health, wellness and fitness accountability coach. She has remained on the cutting edge of the health, wellness and fitness industry by developing training programs and meal plans, writing magazine articles and books, developing strategic partnerships to help individuals increase their personal health and providing personal training to help people improve their lives. For more information on her health, wellness and fitness services please go to http://www.leadingbyexample.us.
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