Eating healthy on the road

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Healthy eating can be challenging when you’re on the road, but certainly not impossible! Rushing between cities, flights, and meetings can prompt you to make hasty,
unhealthy food decisions. While it may seem that food options are limited, healthy food is all around.

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  • Try to keep these nutrients as low as possible each day.
  • Eating enough of these nutrients may improve your health and help reduce the risk of some diseases.
  • Don’t have that Snickers bar.
  • If you love your morning bagel, cut your bagel in half and try a protein rich topping like peanut butter instead of the high fat cream cheese.
  • Have you ever ordered a Grande Caramel Frappuccino? If so that can set you back 410 calories…and that’s even before you had breakfast. No need to switch to black coffee, just hold the whip and switch to a tall non-fat caramel frap instead.
  • After your morning coffee….stick with water for the rest of the day. We’ll actually talk more about the benefits of water a little later.
  • Go to Olive Garden….skip the 3 meatballs in your bowl of spaghetti, each of which packs in about 90 calories.
  • Satisfy your chocolate craving with a 90 calorie Fudgesicle rather than a 360 calorie chocolate covered ice cream bar.
  • At Chinese restaurants, have a cup of chicken with broccoli instead of a cup of General Tso's chicken, which contains more than twice the calories.
  • Take three, 15 minute brisk walks a day.
  • Spend 90 minutes of you day standing. It may sound like a lot, but simply stand for 10 minutes every hour. Stand while you are on that call, or have standing meetings (they tend to be shorter meetings too).
  • Get at least 7 hours of sleep (or more) a night. Studies have shown that people who are sleep deprived could be eating up to 300 calories more per day.
  • Going on a 40 minute shopping spree at a warehouse store like Costco or Sam’s Club can help you burn off an extra 250 calories and help you check off your to-do list at the same time.
  • This 5 minute Hotel workout will burn at least 50 calories and more depending on your current weight. Do this in the morning on an empty stomach for great results. Do as many push ups as you can in 1 minute. As your arms get more tired you can switch from supporting yourself with your feet to you knees. If traditional push ups are too difficult just start on your knees and go as slowly as you need. The important thing is to keep moving for the entire minute and get your heart rate up.As soon as your minute of push ups is done, hop on to your feet and begin a minute of jumping jacks. Don’t stop! Keep moving and make sure your form is proper. That means keeping your back straight and your head up while at the same time keeping control over your extremities. Refrain from flailing your arms and legs about you wildly.Lay down with your legs bent at a 90 degree angle (not under your butt or stretched out in front of you) and slowly lift yourself as far up as you can. You may get the feeling where – POOF! – you want to fall back down and lie flat. If that happens rest for a count to 3 and keep going for as long as you can. It’s only 60 seconds and you’re more than halfway done!Standing up straight, kick you knees up to your chest as high and fast as you can without losing your balance. You shouldn’t be stomping your feet so try to stay light on your toes. No matter what pace you maintain or how much you slow down, keep moving the entire time. It sounds easy now but on the 4th minute it can get tough. Find a good pace that works for you.Vigorous dancing in front of the TV or with your iPod touch on full blast is an excellent way to have some fun in the morning and burn a good amount of calories. Dancing around as silly as you want to be might also put you in a better mood for the rest of the day since you’ll be hard pressed to get your groove on without a smile.
  • Read Rather Than Watch TVSettling in at night to watch TV for hours at a time is one of the lowest calorie-burning activities, so why not make more of your free time? Instead, pick up a good and do some reading. Not only will you enrich your mind, but reading burns up far more calories as the brain stays active metabolically speaking. Since it runs off pure glucose, this means you’ll burn up more of the carbohydrates you’ve eaten while reading than when watching late-night talk shows.
  • Swim for 20 - 25 minutes. Take breaks if necessary.
  • Walk for 2 – 2.5 miles.
  • There are several calorie calculators online that will help…or you can do it the manual way.
  • You can also use the web to find out the nutrition information from your favorite meal at your favorite restaurant or fast food joint.
  • Fish is good for you, but it can really depend on how it’s cooked.
  • Most likely you'll share this appetizer with one to three other people, but the calorie total is still likely to be nearly 1000 calories per person, and that's before you've even started your meal. Not to mention that the total fat content is 134 grams, meaning that if you ate one half of the onion you'd have consumed more than your daily recommended fat intake for the entire day!
  • Think of water and exercise as food groups in your diet.
  • So what if you are at dinner and have a couple of beers and then switch to coke. You could add over 800 calories just from beverages.
  • A University of Texas Health Science Center study found that the more diet sodas a person drank, the greater their risk of becoming overweight. Downing just two or more cans a day increased waistlines by 500%. Why? Artificial sweeteners can disrupt the body’s natural ability to regulate calorie intake based on the sweetness of foods, suggested an animal study from Purdue University. That means people who consume diet foods might be more likely to overeat, because your body is being tricked into thinking it’s eating sugar, and you crave more.
  • Start slow and make changes to your eating habits over time. Also note that every change you make to improve your diet matters. You don’t have to be perfect and you don’t have to completely eliminate foods you enjoy to have a healthy diet. The long term goal is to feel good, have more energy, and reduce the risk of cancer and disease. Don’t let your missteps derail you—every healthy food choice you make counts.
  • Eat with others whenever possible. So think about this the next time you pick something up and take it back to your hotel room.
  • Eat breakfast, and eat smaller meals throughout the day. A healthy breakfast can jumpstart your metabolism, and eating small, healthy meals throughout the day (rather than the standard three large meals) keeps your energy up and your metabolism going.
  • Avoid eating at night. Try to eat dinner earlier in the day and then fast for 14-16 hours until breakfast the next morning. Early studies suggest that this simple dietary adjustment—eating only when you’re most active and giving your digestive system a long break each day—may help to regulate weight. After-dinner snacks tend to be high in fat and calories so are best avoided, anyway.
  • This is where your Eat This Not That book will come in handy.
  • The most important meal of the day is your first meal. Have a healthy breakfast that will provide fuel for you to start the day and stave off hunger.
  • Many hotels have free breakfasts or continental breakfasts. Let’s look at what to eat from the typical hotel menu.
  • While they may be enticing with their flakey crusts and buttery taste, croissants are loaded with sugar and fat.
  • Even though bananas and nuts are healthy, banana nut muffins are not. Muffins are full of fat and sugar; consider them mini-cakes
  • Oatmeal will sustain you with complex carbohydrates and fiber. Make it with skim milk or water; add nuts, berries, or honey.
  • The portion size of a bagel is very important. Regular sized bagels are full of carbohydrates, but few nutrients. When choosing a bagel, pick a mini bagel or HALF thenormal size. In addition, the average gourmet bagel can carry 400 calories.
  • Almost all continental breakfast bars offer fruit. You can eat as much fruit as you want; fruit is full of nutrients and fiber.
  • If taken plain, coffee and tea have nearly no calories. Add skim milk and low calorie sweetener.
  • Danishes and bear claws may taste good, but they’re far from good for you. They’re often high in fat and calories, which can leave you with a sugar crash, feeling hungry again soon afterwards.
  • Yogurt has protein and healthy sugars. Try adding some fruit and a little granola.
  • Eating healthy on the road

    1. 1. Healthy eating can be challenging when you’re on the road, but certainly not impossible! Rushing between cities, flights, and meetings can prompt you to make hasty, unhealthy food decisions. While it may seem that food options are limited, healthy food is all around. The Challenge
    2. 2. Eating too much fat (especially saturated fat and trans fat), cholesterol, or sodium may increase your risk of certain chronic diseases such as heart disease, some cancers, or high blood pressure. Limit these Nutrients
    3. 3. We often don’t get enough dietary fiber, vitamin A, vitamin C, calcium, and potassium in our diets. These nutrients are essential for keeping you feeling strong and healthy. Get enough of these Nutrients
    4. 4. CALORIES
    5. 5. How many Calories are in One Pound? A) 2,000 B) 2,500 C) 3,000 D) 3,500 E) 4,000
    6. 6. How many Calories are in One Pound? A) 2,000 B) 2,500 C) 3,000 D) 3,500 E) 4,000
    7. 7. So what does this mean to me?
    8. 8. If you ADD 250 calories to your diet each day, and don’t burn additional calories, you will gain 2 pounds a month. Alternatively If you reduce your diet by 250 calories each day, or burn an additional 250 calories, you will lose 2 pounds a month.
    9. 9. DITCH the 250
    10. 10. Easy was to ditch 250 calories:
    11. 11. Easy was to ditch 250 calories:
    12. 12. Easy was to ditch 250 calories:
    13. 13. Easy was to ditch 250 calories:
    14. 14. Easy was to ditch 250 calories:
    15. 15. Easy was to ditch 250 calories:
    16. 16. Easy was to ditch 250 calories:
    17. 17. BURN the 250
    18. 18. Easy was to burn 250 calories:
    19. 19. Easy was to burn 250 calories:
    20. 20. Easy was to burn 250 calories:
    21. 21. Easy was to burn 250 calories:
    22. 22. Easy was to burn 50+ calories: Minute 1 – Push Ups (9 Calories) Minute 2 – Jumping Jacks (9 Calories) Minute 3 – Sit Ups/Crunches (9 Calories) Minute 4 – Kick Your Knees Up (16 Calories) Minute 5 – Dance Your Heart Out (7 Calories) 5 minute Hotel workout
    23. 23. Easy was to burn calories:
    24. 24. Easy was to burn 250 calories:
    25. 25. Easy was to burn 250 calories:
    26. 26. How many calories do I need a day?
    27. 27. If you are… Additional Calculation Sedentary (do not exercise) BMR x 1.2 Lightly Active (light exercise/walking) BMR x 1.375 Moderately Active (moderate exercise 3 – 5 day/week) BMR x 1.55 Very Active (moderate or vigorous exercise most days/week) BMR x 1.725 Extremely Active (vigorous exercise every day and intense training) BMR x 1.9
    28. 28. S o i s t h e r e a n e a s y w a y t h a t I c a n k e e p t r a c k o f m y c a l o r i e s ?
    29. 29. Top 5 iPhone Apps for Counting Calories
    30. 30. With this app you can see and track the nutritional content of the menu items that you consume from popular restaurant chains. Restaurant Nutrition
    31. 31. This app helps you set a daily calorie budget, track your food and exercise, and stay motivated to make smarter choices and achieve your goal. Lose It!
    32. 32. This app has tons of features for helping you stay active and healthy, with an extensive food library and a barcode scanner. Calorie Counter by MyNetDiary
    33. 33. This app has the largest food database of any iPhone calorie counter (over 750,000 foods), with easy food and exercise entry. Calorie Counter by MyFitnessPal
    34. 34. This app combines world-class training plans with best-in-class food and calorie tracking. DailyBurn Tracker
    35. 35. Also…
    36. 36. http://www.nutritionix.com/
    37. 37. And…
    38. 38. Really read the menus…
    39. 39. But even when you try to eat healthy, you may not be doing so.
    40. 40. Beware of “Healthy” Foods Fish is good for you, right?
    41. 41. The worst meal in America Coming in at a whopping 1,320 calories, and with more trans fats than you should eat in two weeks, Long John Silver's Big Catch has been declared the "Worst Restaurant Meal in America" by the Center for Science in the Public Interest (CSPI). In addition to high caloric content, it had 19 grams of saturated fat, almost 3,700 milligrams of sodium and 33 grams of trans fats. The meal includes fried fish, hush puppies and a side of onion
    42. 42. Beware of “Healthy” Foods Santa Fe Chopped Salad I know salads are healthy.
    43. 43. The worst Salad in America This is the absolute worst salad in America. Point is, if you’re going to eat a bowl of leaves at Friday’s, better stick to the Cobb or Mediterranean; anything else will push you near or beyond 1,000 calories. But a word of warning: Even the Cobb Salad, our "Eat This" choice, is still worse than a Big Mac.
    44. 44. Beware of “Healthy” Foods Okay…I know turkey is a good choice. Chili's California Turkey Club
    45. 45. Chili's California Turkey Club (w/Fries) 1500 calories 78 g fat (18 g saturated fat) 3,520 mg sodium Do you really want to devour over 120% of your daily-recommended fat intake from one turkey sandwich? How about 222% of your maximum sodium load? The worst Turkey Sandwich
    46. 46. Beware of “Healthy” Foods Bloomin’ Onion I know that onions have a lot of health benefits.
    47. 47. While onions do contain extraordinarily powerful compounds that possess many health benefits, an entire Bloomin’ Onion contains 2,210 calories with a total fat content of 134 grams. The Bloomin’ Onion
    48. 48. #1
    49. 49. Water helps flush our systems of waste products and toxins, yet many people go through life dehydrated—causing tiredness, low energy, and headaches. It’s common to mistake thirst for hunger, so staying well hydrated will also help you make healthier food choices. Drink Water
    50. 50. Don’t Add Calories from Beverages.
    51. 51. Diet soda doesn’t help you lose weight after all.
    52. 52. #2
    53. 53. Make changes to your eating habits over time. Trying to make your diet healthy overnight isn’t realistic or smart. Changing everything at once usually leads to cheating or giving up on your new eating plan. Make small steps, like adding a salad (full of different color vegetables) to your diet once a day or switching from butter to olive oil when cooking. As your small changes become habit, you can continue to add more healthy choices to your diet. Start Slow
    54. 54. #3
    55. 55. When you ban certain foods or food groups, it is natural to want those foods more, and then feel like a failure if you give in to temptation. If you are drawn towards sweet, salty, or unhealthy foods, start by reducing portion sizes and not eating them as often. Later you may find yourself craving them less or thinking of them as only occasional indulgences. Don’t Think of Foods as off-limits
    56. 56. #4
    57. 57. Eating with other people has numerous social and emotional benefits— particularly for children— and allows you to model healthy eating habits. Eating in front of the TV or computer often leads to mindless overeating. Eat with Others
    58. 58. #5
    59. 59. A healthy breakfast can jumpstart your metabolism, and eating small, healthy meals throughout the day (rather than the standard three large meals) keeps your energy up and your metabolism going. Breakfast & Smaller Meals
    60. 60. #6
    61. 61. Try to eat dinner earlier in the day and then fast for 14-16 hours until breakfast the next morning. Early studies suggest that this simple dietary adjustment—eating only when you’re most active and giving your digestive system a long break each day—may help to regulate weight. Avoid Eating at Night
    62. 62. Breakfast
    63. 63. Ham, Egg, and Cheese English Muffin Multigrain Bagel w/light Cream Cheese ? ?
    64. 64. Ham, Egg, and Cheese English Muffin Multigrain Bagel w/light Cream Cheese Calories: 310 Fat: 10g Sodium: 1270 mg Calories: 500 Fat: 15g Sodium: 930 mg
    65. 65. Grande NF Vanilla Latte & Ham, Cheese & Egg Sandwich Grande 2% Chocolate Mocha & Bran Muffin with Nuts ? ?
    66. 66. Calories: 510 Fat: 16g Sugar: 21 mg Calories: 890 Fat: 37 g Sugar: 82 mg Grande NF Vanilla Latte & Ham, Cheese & Egg Sandwich Grande 2% Chocolate Mocha & Bran Muffin with Nuts
    67. 67. ? ? McSkillet Burrito with Sausage Egg McMuffin
    68. 68. McSkillet Burrito with Sausage Egg McMuffin Calories: 610 Fat: 36g Sodium: 1390 mg Calories: 300 Fat: 12g Sodium: 820 mg
    69. 69. Continental Breakfast Item Good Not Good Croissants Muffins Oatmeal Bagels Fruit platter Coffee or Tea Pastries Low-fat yogurt
    70. 70. Continental Breakfast Item Good Not Good Croissants Muffins Oatmeal Bagels Fruit platter Coffee or Tea Pastries Low-fat yogurt
    71. 71. Continental Breakfast Item Good Not Good Croissants Muffins Oatmeal Bagels Fruit platter Coffee or Tea Pastries Low-fat yogurt
    72. 72. Continental Breakfast Item Good Not Good Croissants Muffins Oatmeal Bagels Fruit platter Coffee or Tea Pastries Low-fat yogurt
    73. 73. Continental Breakfast Item Good Not Good Croissants Muffins Oatmeal Bagels Fruit platter Coffee or Tea Pastries Low-fat yogurt
    74. 74. Continental Breakfast Item Good Not Good Croissants Muffins Oatmeal Bagels Fruit platter Coffee or Tea Pastries Low-fat yogurt
    75. 75. Continental Breakfast Item Good Not Good Croissants Muffins Oatmeal Bagels Fruit platter Coffee or Tea Pastries Low-fat yogurt
    76. 76. Continental Breakfast Item Good Not Good Croissants Muffins Oatmeal Bagels Fruit platter Coffee or Tea Pastries Low-fat yogurt
    77. 77. Continental Breakfast Item Good Not Good Croissants Muffins Oatmeal Bagels Fruit platter Coffee or Tea Pastries Low-fat yogurt
    78. 78. Lunch
    79. 79. ? ? Premium Grilled Chicken Quarter Pounder No Cheese
    80. 80. Premium Grilled Chicken Quarter Pounder No Cheese Calories: 570 Fat: 21 g Sodium: 1720 mg Calories: 410 Fat: 19 g Sodium: 730 mg
    81. 81. ? ? Six Inch Double Roast Beef Six Inch Tuna Sub
    82. 82. Six Inch Double Roast Beef Six Inch Tuna Sub Calories: 360 Fat: 7g Sodium: 1300 mg Calories: 530 Fat: 31g Sodium: 1010 mg
    83. 83. ? ? Chicken Cool WrapCobb Salad
    84. 84. Chicken Cool WrapCobb Salad Calories: 430 Fat: 22g Sodium: 1320 mg Calories: 330 Fat: 12g Sodium: 990 mg
    85. 85. Best Fast Food Salads
    86. 86. McDonalds: Premium Bacon Ranch Salad with Grilled Chicken: 345 calories, 16.5g of fat, 5.25g saturated fat. Use only half of the dressing. Wendy’s: Mandarin Chicken Salad with Grilled Chicken Fillet: 390 calories, 18g of fat, 2.25g of saturated fat. Keep the noodles out and use half the dressing. Burger King: Tendergrill Chicken Garden Salad: 390 calories, 20g of fat, 4.5g saturated fat. The croutons and cheese in this salad are ok to keep. Just choose the lite Italian dressing. Quiznos: Black & Bleu Flatbread Salad: 340 calories, 10g of fat, 5g of saturated fat. Skip the flatbread and this is a hearty, healthy salad choice. Taco Bell: Chicken Fiesta Taco Salad: 420 calories, 16g of fat, 5g saturated fat. Have this salad without the taco shell and you’re good to go.
    87. 87. Quick Tips for Fast Food Lunching
    88. 88. Super-sizing a meal is never a good idea. You will consume excess calories, fat, and sodium. Many fast food establishments have combo meals on their menu. Skip the combos and just order the sandwich. If you can’t resist the combo, try replacing the french fries with healthier options, such as a side salad or fruit; choose water or diet drinks over regular soda. French fries can be very enticing. Just order small fries, instead of regular or large, if you have a craving. A baked potato can be a healthy side dish option if you choose low-fat sour cream. Fish is usually a healthy option, except in fast food restaurants. Fish sandwiches are almost always deep fried.
    89. 89. Dinner
    90. 90. ? ? Stuffed Chicken Marsala Steak Toscano
    91. 91. Calories: 800 Fat: 36g Sodium: 2830 mg Calories: 590 Fat: 20g Sodium: 1460 mg Stuffed Chicken Marsala Steak Toscano
    92. 92. ? ? Margarita Grilled Chicken Cajun Pasta with Grilled Chicken
    93. 93. Calories: 650 Fat: 19g Sodium: 2560 mg Calories: 1300 Fat: 61g Sodium: 4630 mg Margarita Grilled Chicken Cajun Pasta with Grilled Chicken
    94. 94. ? ? Jack Daniels Ribs Jack Daniels Flat Iron
    95. 95. Calories: 1530 Fat: 73g Sodium: 3220 mg Calories: 590* Fat: 16g Sodium: 2550 mg Jack Daniels Ribs Jack Daniels Flat Iron
    96. 96. Tips for Eating Dinner Out
    97. 97. Stuffed dishes, such as Chicken Cordon Bleu or Stuffed Eggplant, will stuff you full of calories and fat. Know your beef. The leanest to fattiest cuts of beef are: strip loin, flank, sirloin, tenderloin, rib- eye, and t-bone. Skip the bread. Bread is meant to keep you busy while you wait for your meal, but it will add unnecessary calories. Stay away from fried and breaded (i.e. Chicken Parmigianino) entrees. They’re high in fat and calories. Whole grain pasta with tomato or broth base sauce is healthy. A healthy dinner will most likely be grilled, baked, or poached.

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