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9 Simple Rules To Eating Healthy While Traveling

how-to-eat-healthy-on-the-road

There’s nothing more annoying than the realization that your hard-earned health and fitness has gone completely out the window. This can happen all too often if you’re a frequent traveler – in fact, sometimes it can seem as though every step you take forward is swiftly annulled by two huge leaps backward.

Eating healthy while on the go is tough. In fact, it’s probably one of the most commonly cited reasons for dietary and exercise failure. But unless you only travel once or twice a year (in which case I say you should relax and indulge!) then it’s worth learning what it takes to stay in control of your eating plan and within reach of those smaller belt-holes.

Wouldn’t you say?

Here’s what you need to do:

1. Know your options

If you’re not sure what sort of food will be on offer on your trip, then take the time to find out. Ask ahead as to whether your meetings/events are catered – and try to find out what will be served. Never assume that it will be ‘real’ food. You might come across as difficult or anal, but this is where you need to decide what’s important to you – the way people perceive you, or command of your health and waistline. If you know you’re eating at a certain restaurant, call ahead or jump online to see what sort of food is served. The first rule of battle is to know your enemy. Fail to do your research and I guarantee you’re doomed to fail.

2. Be prepared, and have a plan

It pays to be prepared regardless of how good the food on your trip will supposedly be. Who knows when you’re going to be stranded or served up some inedible floury mess. If you know you’re going to have to source your own food, or suspect that the food on offer won’t be up to par, then take the time to research other options. Always hit the ‘net before your trip and find out where the closest supermarket is, as well as what sort of restaurants and cafes are in the area. This really doesn’t take much effort, and it saves you relying on mini bar food or the easy temptation of the corner store. If you know you absolutely can’t avoid a ‘bad’ meal, then make an extra effort to eat really well the night before and earlier in the day. Take-away during travel is always an easy choice, but usually not the best one.

3. Snack smart

Mid-afternoon muffins or candy bars are (I don’t have to tell you) a sure-fire way to post-trip regrets. Worse, they tend to create a cyclic need for more of the same. Play it safe by staying off the sugar rollercoaster in the first place by making the choice to snack smart. This will require some prior planning. Depending on the length/location of your trip, you may be able to pre-pack some snacks from home. Alternatively you’ll need to make time to hit that supermarket you found online, and remember to keep your briefcase/backpack stocked. Smart snacks include raw nuts and seeds, home-made trail mix (add a few goji or cranberries and some dark chocolate to the nuts), fresh berries, beef or turkey jerky, peanut or other nut butters (just carry the jar with you), fresh fruit, or half a quality protein shake – pre-pack small plastic bags with the powder and carry a shaker to mix on the go.

4. Hydrate regularly

Simple, cheap, and obvious. But probably one of the most easily forgotten aspects of healthy living – and I’m not just talking when you’re on the road. However, travel often makes you forgetful and even the most avid water-drinker can go through near an entire day without knocking back more than bad coffee. First things first – as soon as you wake up you MUST drink 2 glasses of tepid water. This will spark digestion, boost your metabolism, and ready your belly for breaky. Next – do NOT, I repeat do NOT, leave for the day without grabbing a bottle of water to carry with you. Don’t kid yourself that you’ll pick one up later; it’s not worth taking the risk that you may not have the chance. Once you’re on the go, position the water somewhere you’ll see it – a cup holder in the car, or in front of you on the table. As soon as it’s empty, get a re-fill. You’ll find that when you start the day with water on your mind it will be much easier to continue the habit right through.

5. Know when to say no, and when to indulge

You don’t have to be a spoilsport all the time. There’s nothing wrong with enjoying an indulgent dinner or lunch as part of your trip, particularly if you’re entertaining clients or meeting old friends. Nobody wants to have their own meal ruined by watching someone else pick at plain chicken and salad. But the truth is that these sort of eating incidences are very unlikely to be required of you 3 times a day, every day. Decide in advance that you’re going to be super strict for each meal eaten on your own or during a meeting. If you’re travelling for pleasure, aim to eat healthy throughout the day and let your hair down at night. By learning when to say no you’ll avoid the guilt-trip of a rich dinner out. What’s more, you won’t have to say no to dessert!

6. Choose your alcohol wisely

The greatest problem with excess or unusual alcohol consumption is the lack of eating discretion that can follow. Assuming you’re not going to binge drink every night (and if you are, then this probably isn’t the article for you), let’s decide that it’s okay to enjoy a glass or two. I wouldn’t call that excessive, and if it’s only for a week or two at most, it’s certainly not going to cause any long-term problems. However – the decision of what to drink is one that should be made carefully. Spirits plus soft drink times 2 each night might not be the best choice. Daily beer consumption is also a big no-no when it comes to your health and your waistline. But a glass or two of wine or champagne not only keeps you social but has the added benefit of stocking you chock-full of antioxidants. In fact, I often prescribe wine as part of the BioSignature hormone correction program I offer.

7. Eat a good breakfast (fill up in advance)

No matter how late the night before was, breakfast is always a must. Particularly given the possible eating uncertainties of the day ahead. By breaking the fast you will fan your metabolism, boost your energy and mental focus, decrease the likelihood of cravings or poor eating habits later on in the day, and assist your body in detoxifying any bad food choices you have had to make. You just can’t miss this daily foundation. If you’re lucky enough to be staying in a decent hotel you should have a pretty good selection on hand. If not, you’ll need to hit a cafe (again, be sure to have one in mind before getting up). Either way, avoid the temptation of cakes, muffins, croissants, and even fruits. Load up on eggs (poached or omelette as opposed to fake-egg scramble, which is full of oxidized cholesterol), beans rather than bread, vegies such as spinach or mushrooms, and perhaps some full-fat yogurt to finish you off. For more ideas on an ideal breaky, see my Ideal Breakfast article. It’s a step-by-step guide to laying the right food foundation.

8. Choose the lesser of evils

Sometimes you just can’t choose healthy food. Maybe your flight got in late and you ran out of options. Perhaps your meeting or event ran overtime and your good plans flew out the window. Or maybe you just forgot to be organized and now you’re stuck. If you don’t have a choice then something is always better than nothing, but at least ensure it’s the better of several bad somethings. When in doubt, always go for foods that contain some form of animal protein. If it’s surrounded by or served with processed starchy carbs, leave most of that on the plate. If sandwiches are all you can access, take several and then leave most of the bread – fill up on fillings instead. Choose chocolate over sugar-only candies, cordial over soft drink, tea over coffee, protein or fat over carbs. Make smart choices where you can and accept it when you can’t – but be all the more prepared for next time.

9. Focus on each day as it comes

There’s no point in trying to pre-plan your entire trip (assuming it’s more than a day or two). Unless you’re going to live on jerky and nuts, at some point you’re going to have to find food on the go. I find that the best way to ensure a healthy diet while traveling is to take each day as it comes. I don’t mean on the day – plan ahead by a day in advance. Have your snacks in place, be aware of where and roughly what you’ll be eating for your main meals, and even pre-purchase the next day’s water bottle. And if you do end up having to write off a day then try not to worry about it. It is what it is. But the good news is that tomorrow’s a new day – and one that you still have the power to win.

Don’t forget –

Life is Now. Press Play.

Kat x

P.S.

Rebel.
Upstart.
Fuck the system; screw the rules.
Won’t do what they told me.
Too much.
Unreasonable.
Ridiculous.
Unprofessional.
Crazy!

Should I go on? I could, but I think you get the picture.

You’re the one who is not only not like the other PEOPLE, you’re also not like the other entrepreneurs.

They, they actually think they’re different; non-conformists?! Don’t make me laugh. You and I both see it as it is:

They just wanna be told how to build a pretty little website and a pretty little social media page or three and a pretty little online product or course and get their pretty little headshots and do a pretty little pre-scripted dance all over the internet so that other equally pretty fucking bland and boring and same same-y peoples pay them money,

And they can all sit in a pretty little womans circle together patting each other linking elbows and stroking each others hair and singing Kumbaya as the sun sets over another day of sinking ever deeper into the unremarkableness that is their lives.

They are the ones who are not only willing to jump through hoops, they also want to build more hoops for other people; they want to perpetuate the hoop jumping life and their whole sales pitch is basically some version of “I will help you to have a better and shinier hoop, come see!”

lolol

BUT REALLY.

Meanwhile, you –

You’ve tried the hoop-jumping life, maybe more than what you care to admit. And, whilst you’ve nothing against sitting around with other ladeez and stroking each others hair, you and your girls; the real ones?

You don’t exactly fit in in the typical woman’s circle.

You don’t feel at home with the pretty-preneurs, not even on the internet let alone in real life.

You don’t actually GIVE a fuck about having all your shit perfect,

Polished,

And just so –

And the idea of having sales and marketing and content processes which you have to systematically pre-plan and then work through and endlessly join dots with?

Makes you want to hurl.

Sure –

You’ve bought in at times to do the idea that maybe you DO gotta do it as they say.

An automated webinar, perhaps?? Facebook ads which carefully and smartly tell the world who you are and how you can help? A sales plan proven and tested by the greats. The gradual sinking slow decline of your soul, your joy, your dreams, and even your pussy as everything within you that once knew she could HAVE IT ALL AND DO LIFE HER WAY SLOWLY DRIES,

WITHERS TO NOTHING,

AND DIES?

Sure –

Why not

And look.

It’s not that any of these things are bad or wrong. Maybe right now you’ve got to a certain point by playing by the rules … kind of. Following what ‘logic’ suggests you do. Breaking free here and there with wild little jaunts into over the top madness, noticing how THAT lights you up and also how people respond to it … but ultimately continuing to go back to trying to find the right fucking system to get you to where you want to go,

Because this thing of trying to just be you interspersed with trying to get it all right and make it work, well –

It’s God damn tiring –

But also, in the end, if we’re going to be black and white about it, it hasn’t got you to where you want to be!!

You KNOW you should be making SO much more money.

NOW.

With consistency, and yeah, while of course of COURSE you’re down for doing the work, you also feel like it SHOULD be a lot easier, more flow

And you know that you know that you know that you’ve still not let out the most unrestrained and fully expressed side of you!

– The you they can’t look away from
– The you they are MAGNETIZED by
– The you who automatically commands a huge freakin’ following, and sales to match it

You know who I’m talking about –

THE MILLIONAIRE REBEL YOU!

Starting January 18th!

>>> https://thekatrinaruthshow.com/rebelmillionaire/

The revolutionary fucking leader who tears SHREDS off of normal every damn day before the rest of the world has barely sipped its coffee!

Who is FULLY unleashed in what she says, how she shows up, how she does business, how she does life.

Who does not give a fuck about following rules! Or sales systems! Or strategies! Who can and will do what works for HER, and if it happens to resemble other ways people build an audience and make a fuckload of money online, cool, and if not, so what! That is not the point! The point is –

She knows what works for her.
She backs herself unapologetically.
She DOES it.

And she gets the damn results. The BIG results. The CONSISTENT results. The FUCK yes results, not just with money but with the VIBERY of it all.

Imagine …

Waking up every day and KNOWING you have crushed the day before it already begun because THAT IS WHO YOU ARE AND HOW YOU ROLL!

* Your shit sells (at any and all price point)
* Your creativity and inner ideas machine flows endlessly (you always know what to put out into the world and that when you speak people PAUSE EVERYTHING AND LISTEN, whether it is with free content and shenaniganery or with your paid stuff)
* You don’t even have to think about low end or high end or how to take people through a value ladder or some such bullshit, the value ladder is YOU CONTINUING TO BE YOU, and the more that you DO you the more people just take themselves through whatever it is you’re offering!
* It is easy, natural, fun, and OBVIOUS how to build your automated income, funnels, the ‘cash machine’ side of your business.
* In fact the whole damn thing feels fun and easy and like you’re just being you (the full on you, the too much you, the rebel you, the fuck all of ’em THIS IS WHAT I STAND FOR AND NOW I’M GONNA TELL YOU you!),
* and at the same time you have the DEEPLY grounded and certain knowledge that the way you’re doing it, hot mess and chaos vibes and all, is WORKING. PS – the reason you feel certain of this is because your bank balance and soulmate audience and their feedback reflects it, not bc your spirit guides told you it’s coming

All of this is ALREADY available to you.

It is who you are and what you were born for.

You did not come here for normal!

You are one of the truly crazy ones, who has something inside of her that will leave the world BREATHLESS –
and allow her to make millions and impact millions –

BUT NOT IF SHE CONTINUES TO DO BUSINESS AND LIFE BY TRYING TO SOMEHOW BE A NON-CONFORMIST WHO CONTINUALLY CAVES AND CONFORMS.

For this to work,

REALLY work, like next next NEXT level $ and life flow work,
you’re going to need to FULLY turn your back on the idea that your breakthrough is waiting on the other side of you adjusting, filtering, compromising, playing the game the way the other entrepreneurs are playing it, or worrying about what the fuck your social media looks like!

What you’re going to need to do is simple:

FLICK THE DAMN REBEL MILLIONAIRE SWITCH BABY.

>>> https://thekatrinaruthshow.com/rebelmillionaire/

All in on madness.
All in on crazy.
All in on chaos.
All in on the TRUE epic awesome ridiculousness and too much-ness of YOU.

REBEL MILLIONAIRE

Starting January 18th!

For those who were born to run the damn thing,

To turn the world on its head and dance on top of it,

And who are ready to do just that.

>>> https://thekatrinaruthshow.com/rebelmillionaire/