For many of us, travelling is a way of life. For others, it is less common. But the reality is that at some point in time you’re going to have to be away from home, stay in a hotel, and possibly fly on a plane. When you do travel, you have to make the decision of whether or not you’re going to stay on plan. If it is for a vacation you might choose to deviate from your plan to some extent while being mindful of the quantities you consume and simply not binging because you can. However, if you do choose to stay on plan (i.e., it isn’t a vacation or you travel often for work), Erik Ledin of Hamilton's LBC has some tips to help you achieve just that. http://twitter.com/theerikledin‎

2. For many of us, travelling is a way of life.
For others, it is less common. But the
reality is that at some point in time you’re
going to have to be away from home, stay
in a hotel, and possibly fly on a plane.

3. When you do travel, you have to make the
decision of whether or not you’re going to
stay on plan. If it is for a vacation you
might choose to deviate from your plan to
some extent while being mindful of the
quantities you consume and simply not
binging because you can.

4. However, if you do choose to stay on plan
(i.e., it isn’t a vacation or you travel often
for work), below are some tips to help
you achieve just that.

5. 1. Look up hotels in the area before you
book to see which have kitchens. If you
can, get one of these. If it is unclear on
their website, call to ask of a hotel has a
microwave and/or fridge in the room.

6. 2. If a hotel does not usually have a fridge
in the room, it can sometimes be added
for an additional fee (usually around $10
per day).

7. 3. Alternatively, if a hotel does not have a
fridge you can purchase an inexpensive
styrofoam cooler locally on arrival and
keep it cold using ice from the hotel ice
machine.

8. 4. If a hotel does not have a microwave in
the room you can usually ask the kitchen
to use theirs.

9. 5. Also look online prior to arrival to
determine whether a hotel has a gym that
meets your needs. If you’re unsure, call
or email them for clarification.

10. 6. Before you book, also look online to
determine the locations of the closest
grocery stores (and a gym if this is
needed outside of your hotel).

11. 7. Ideally you’d want to find the hotel that
meets the most of your needs at the most
reasonable rate (and closest to your
conference/meeting sites if on business).
As an alternative to hotels, some hostels
also have decent kitchens for food prep.

12. 8. If driving, pack foods in a cooler and
bring with you. You can load them into
the hotel fridge upon arrival.

13. 9. If flying, precook meats in advance and
freeze them. Or freeze whole meals
(meat and carbs) in Ziplock backs and
pack. Some report items staying frozen
for up to 15 hours. Doing this negates the
need for ice packs.

14. 10. Ice packs, if thawed so they contain
liquid, will often need to be thrown out by
security. Pack a cooler with you to take as
carry-on so you can eat on the plane.
Frozen protein shakes will usually make it
past security.

15. 11. Bring Tupperware with you and be
prepared to wash in hotel sink after use.

16. 12. Purchase Ziplock steam bags. Good
for cooking salmon and vegetables in the
microwave.

17. 13. Don’t forget your food scale. Many
travel versions now exist too.

18. 14. Other items that are easy to pack:
canned chicken/tuna/salmon, tuna
pouches, cut veggies, packaged oatmeal,
nuts, protein powder, peanut/almond
butter, and some fruits (i.e., apples, pears,
etc). Purchase yogurt and cottage cheese
on arrival and keep in fridge.

19. 15. Have protein bars (such as Quest
bars) available for emergencies. Note
that if you can’t control yourself and you’ll
end up eating a whole box, don’t bring a
whole box.

20. 16. If you don’t want to bring a lot of food,
you can ship it ahead of you to meet you
at the hotel.

21. 17. Most hotels have oatmeal and fruit as
standard items at breakfast. Add eggs or
a protein shake and you’re good to go.
(Obviously depending on what you
actually have on your plan)

22. 18.When you arrive in town (or even
before) call Applebees, Chili’s, Outback
or similar.They will cook chicken breast
and/or other meats and sell as a party
platter. Often you can add some broccoli
and orders of baked potatoes.

23. 19. If going to restaurant for a business
meal, eat beforehand and have a salad at
the restaurant.