News

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.

Life is Now. Press Play.

Kat

Life is Now. Press Play.

Kat x

PS

I want to help you to build a business you LOVE, and that meets your every want and desire, in a real and true way, whilst also resulting in you making a LOT of money, fast, and impacting a lot of people, also fast, in the way you know you were born for!

My most transformative 1:1 intensive EVER … shifting people into EPIC income and success since 2016 is back, for the first time in 2019! I’m so excited to bring this signature transformative work back!

Rich Hot Empire!

Work With Me for 6-Weeks Personally to Grow Your Perfect Cult Tribe, Create and Launch Your Low-High End EMPIRE, and Set Up Multiple Recurring Income Streams to Take You to Multiple 7-Figures and Beyond, Doing What You Love!

This round is even more special as I will be re-recording all original content, with you there live with me and alongside me AND you will also receive all original content; the exact trainings which has made this program my most successful ever, with clients repeatedly saying they achieved more in 6 weeks with me than they had in 2 YEARS beforehand! This work is for entrepreneurs at ANY starting point, as it’s about who you are as a person not where you’re at. I’ve had clients anywhere from total start-up, to already doing 500k+ / year go through Rich Hot Empire and all who have done this work have gone to a level of income as well as alignment and FLOW which they couldn’t previously even imagine!

6-week personalised intensive high level mastermind

Weekly group training and support; multi-media training: visual + audio

‘Done for You’ Templates and Step-by-Step Worksheets

Personalised 1:1 coaching included, plus DAILY unlimited 1:1 access

My personal hand on your business success

Weekly group coaching call and hotseat with my other private clients

24/7 mastermind forum, networking and support

Very limited spaces

Results guaranteed

Not for everyone

STARTS THIS MONTH!

I’m so excited to do this work with a small group of badasses who are willing to SHOW UP FOR THEIR SOUL no matter what. To walk away from all that is not serving, not actually working, not FILLING you. And to all yourself to bring your truest desires to life. If that’s you, or you’ve felt the call to work with me at this level, PM me now. Bonuses and fast action-taker investments apply to all successful applicants, but for the first 5 to say yes there is a very special $2000+ bonus specific around Soul Shifts & Money Makin’, and which, in and of itself even before we begin RHE will have shit changing for you FAST.

Apply via PM only. I can’t wait to speak with you!

PPS

HAVE YOU JOINED PURPOSE PASSION FLOW ACADEMY?

My ‘Going Fully Quantum’ training will break down ALL of what we’ve discussed today, and teach you the finer details and finesse of it, as well as exactly what needs to be true for you to APPLY it, not only into the practical actions you need to create THAT money flow and THOSE results, but also in terms of ALL the energetics of it, especially the ‘being and non-being’ around dropping in to superflow so you can be shown, create, receive, AND of course the being around not being one of those people who just can’t seem to choose faith and are ruled by fear. We’ll also talk about creating and integrating the exact wording, beliefs, emotions, energies YOU need for all of this to switch effortlessly for you, as you’ve always known it would.

In other words: EVERYTHING you need to know to go fully quantum, and double your income in 30 days or less, or whatever else you choose!

Where will you find this training?

Why, it’s one of the very first training in ‘Remembering Who You Always Were’, which. is our June intensive for Purpose Passion Flow Academy, my SUPER low-cost monthly membership mastermind!

And this training?

Will change your freaking reality. Well – it will REMEMBER it.

https://thekatrinaruthshow.com/purposepassionflowacademy/

It’s all available to you gorgeous.

You know this already.,In the quantum it is DONE. And in Purpose Passion Flow Academy, and especially our June intensive ‘Remembering Who You Always Were’? We gon’ done do it.

You may also like

5 Comments

  1. Carla says:

    This is all really good advice. We just relocated out of state and one of the biggest mistakes I made was not eating enough. Getting so caught up in just getting to our next stop, etc really did a number on me. When I dont eat enough, I get horrible migraines no matter how much water I drink. Filling up on protein early really sets me up for the rest of the day in terms of energy and vitality.

    When we travel, we always find places in advance of going. Having our laptop on the road (for motel/hotel WiFi) is a life saver too.

  2. Right on about pre planning – I love making up my own trail mix – nuts, seeds, goji’s, cranberries, chick nuts – whatever you want to throw tastes great

    1. Kat says:

      Chick nuts – that’s one I hadn’t even thought about. Great idea!

  3. Jessie says:

    I was wandering what you would recommend for longer trips. I’m leaving soon to go backpacking for three months and was wandering how I can manage to meet my nutritional needs and eat healthy over this time.

    Thanks!

    1. Kat says:

      Travelling for that long just means doing your research. Depends on whether you’re going off track (although that probably means more ‘real’, healthy food) or mainly in cities. In my experience healthy eating mainly goes astray when you’re out on your feet all day and start to get tired. COmbat this by internet-searching organic stores or fresh food markets before you arrive somewhere. IN each new city, hit the market on your first day and stock up on easily transportable snacks, such as jerky, nuts and seeds, berries. Avoid dried fruit. If you can access even a kettle, you can boil eggs to carry with you through the day as well!

Comments are closed.

array(6) { [0]=> array(3) { ["image"]=> int(43377) ["title"]=> string(9) "Abundance" ["url"]=> string(47) "https://thekatrinaruthshow.com/abundancecourse/" } [1]=> array(3) { ["image"]=> int(43378) ["title"]=> string(19) "Discipline Your Ass" ["url"]=> string(49) "https://thekatrinaruthshow.com/disciplineyourass/" } [2]=> array(3) { ["image"]=> int(43379) ["title"]=> string(19) "Money Honey Program" ["url"]=> string(49) "https://thekatrinaruthshow.com/moneyhoneyprogram/" } [3]=> array(3) { ["image"]=> int(43380) ["title"]=> string(26) "MULTIPLE 6-FIGURES LOW END" ["url"]=> string(56) "https://thekatrinaruthshow.com/multi6withlowendworkshop/" } [4]=> array(3) { ["image"]=> int(43381) ["title"]=> string(17) "Love & Acceptance" ["url"]=> string(49) "https://thekatrinaruthshow.com/loveandacceptance/" } [5]=> array(3) { ["image"]=> int(43382) ["title"]=> string(24) "Journal Your Way to Rich" ["url"]=> string(52) "https://thekatrinaruthshow.com/journalyourwaytorich/" } }