Tips for Travel

For vacation I encourage everyone to not fall completely off the wagon with eating and drink your face off, only to come home with great regret. You can go on vacation and enjoy while being mindfully close to plan, enjoying a little here and there, particularly in the face of a fat loss goal.

Strategies for eating off-plan can include: -Taking a look at the menu as we've been practicing because we definitely have enough decisions to make throughout the day. -Not skipping meals prior to make up for what you're going to eat off plan or go out for a meal on an empty stomach. -If it's not your final meal of the day, it shouldn't be consumed to the point where you're going to be "too full" for your scheduled next meal --- that means it's too big.

Travel: The goal isn't to completely go off the rails of course, but to use this as an opportunity to practice intuitive eating and not feel guilty about it. 1) Eating Out - Look up the macros/nutritional information for the restaurant beforehand if possible and plug in what you want into your day FIRST. Then fit everything else you are eating in around that meal. If the restaurant doesn't have nutritional information available, look up a similar item. For example, if you really wanted pizza log as close to it as possible or break apart items a la carte to enter. Sauces, condiments off or on the side. Make special requests to the best of your ability. If you aren't planning on tracking, I would still be very mindful as you are ordering. 2) Fiber- Sometimes traveling just messes with your system. If you have the opportunity to pick up snack veggies when you get there or have alongside with you packed in a cooler this will help you for snacking. Be conscious of consuming additional fiber when dining out as well. Magnesium is an excellent supplement to pack with you as well. Stay hydrated too! 3) Pack Food - This goes along with the last tip. Be prepared AKA pack some good carb/protein/fat sources so you can easily fill in your macros around what you are eating that day. Items to pack: tuna packets or canned chicken for snacks, PB2, better oat oatmeal packets, seeds of change rice, protein powder, ready to drink protein shakes, skinny pop (low cal, high fiber popcorn), beef jerky, protein bars, pre packed small almonds, cashews are acceptable to have available. 4) Request a fridge in your hotel room - Call in advance and see what the situation is. Try your best to get a fridge or again map out the area so you have a general idea. 5) Working out: Aim for 10K steps per day at minimum if you can and adjust workouts as needed. Always keep in mind vacations are designed for memories over anything else - our goal is to remain mindful.