APRIL TRAVEL HEALTH: 5 THINGS TO TRY THIS MONTH
Just in case you're new around here, on the first day of each month I release a new theme designed to help you stay motivated and inspired to keep going for your health and fitness goals. This month we're all about:
NUTRITION ON THE ROAD
HEALTHY EATING IN REAL LIFE SITUATIONS WHEREVER YOU ARE IN THE WORLD
Travelling can present some serious obstacles to a healthy way of eating and maintaining healthy eating habits on the road can be tricky, I struggled with it myself for many years until I shifted my mindset, developed a system and stopped leading adventure trips thorough Belize where my incredible local guide used to feed me the most amazing burritos that were actually bigger than the country itself, Roberto, as much as I love you-you weren't great for my waistline.
Before we dive into 5 things to try this month, I want to ask you two important questions:
1: Are your health, fitness and lifestyle goals clearly defined and do you have a plan to achieve them?
2: If not, what action step do you think you need to take to get that sorted?
Have a think now, write your answers in the comments below and I'll help you stay accountable. Now, onwards to the 5 things I've got for you to try this month to help you have the best April ever.
IT'S GOING TO BE...
Refreshing. Community driven. Rewarding. Rejuvenating.
// Free printable workbooks & reduce your toxic load in 5 days challenge
// Competition time over on Instagram
// Insider only early bird deals on Guatemala trips
"The greatest gift you can give your family, friends and the world is a healthy you"
5 THINGS TO TRY THIS MONTH
ADDING IN NOT TAKING AWAY
This is a simple but effective mindset shift when it comes to nutrition, food and staying healthy as a frequent traveller. It's so common for us to think about what we can't or shouldn't have — I really shouldn't have dessert at the restaurant tonight, I can't have that pan au chocolate at the airport again, I really want fries but I only had them yesterday, you get the picture!
Let's do this; focus on what you can ADD IN to you diet as opposed to what you think you should take away, ask yourself what you can add every day that will improve your health which takes me to number 2...
SUPER SIX WAYS TO ADD MORE VEG TO YOUR DIET
Fiber — it's the first food group to disappear when we hit the road so consequently the one we need to be most mindful of. Here are 6 ways you can ADD IN (see what I did there, I'm sneaking it in all over the place)!
1: Soups — simple, quick, easy.
2: Salads — aim to have some dark leafy greens with a healthy fat like avocado!
3: Smoothies — just add veg or leafy greens!
4: Sides — opt for the plant-based option
5: Snacks — raw veg and guacamole or hummus
6: Sandwiches — add veg and salad to make your sandwiches more nutrient dense
EAT TO BALANCE BLOOD SUGAR AND TURN OFF YOUR HUNGER HORMONES
Having a basic understanding of your physiology will almost always improve your health — you'll know what to look for on any menu anywhere in the world, you'll know how to avoid junk food snack attacks and sugar cravings by making sure your blood sugar is balanced and you'll also know how to re-set your system if you have had a couple of not-so-healthy meals or a few too many drinks one evening (it happens to the best of us).
You have around 8 hunger hormones in your body and the only thing you need to remember is that it's your job to turn them off. You can do that by eating:
I know what you're thinking...that's all very well Emma but what if I have to eat out regularly...keep reading dear reader!
OPT FOR THE SIDE DISHES WHEN YOURE EATING OUT
This will seriously change the way you eat when you're travelling and help you have a more balanced, nutrient-dense diet wherever you are in the world, here's how it works.
Don't open a menu (ever) until you've given yourself a couple of minutes to think about what you actually need nutritionally (fat, protein, fiber or greens) then head straight to the side or extras section of any menu, you'll find you can often put together a much healthier meal by ordering a few side dishes as opposed to one main.
Try it and let me know how it goes :)
KEEP HYDRATED BY EATING FOODS HIGH IN WATER CONTENT
The human body is made up of over seventy percent water. So understandably, staying hydrated is vital for things like muscle function, joint and brain protection, immune health, digestion, and even mood.
If you’re in a new location or at a breakfast buffet (lucky you, I absolutely love a good breakfast buffet) keep an eye out for watermelon, cantaloupe, strawberries, grapefruit, pineapple, apples and pears as they’re are all extremely high in water content.
Whether you’re travelling for business or pleasure it’s likely you’ll find yourself eating out more often than not so remember to have a good look at the menu for any of the following; cauliflower, eggplant, red cabbage, spinach, peppers, cucumber and lettuce.
Let's not forget that trying to stay healthy when you're travelling is NOT about being perfect, remember to enjoy the experience whether you're on a business trip or hiking in the Canadian Rockies (yes please), be open to whatever your current geographical environment has to offer.
Which of the 5 things to try this month resonates with you the most? Leave a comment below and let me know.
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