Lemond Nutrition Articles

9 Tips for the Work Week Traveler

By Lauren Morris, MS, RDN, LD // Aug 27, 2017

 9 Tips for the Work Week Traveler

 Travel

 

Summertime trips are nearing an end since families are gearing back up for the new school year. While traveling may be limited for some during the school year, there are still those that must travel for work on a regular basis. Whether you are a weekly traveler or monthly, there are some key principles to remember to help you stay on track. 

1.Stay Hydrated.

With your schedule being thrown off or being in meetings all day, it is easy to forget to stay hydrated. Staying hydrated is a key component of fighting off fatigue. Make a point to pick up a water bottle once you land at the airport to make it easier to stay hydrated. If you must, set timers on your phone to remind you to drink.

2. Plan Ahead.

Familiarize yourself with your schedule prior to your trip. Do a little research and figure out where you will be staying and what stores will be close for easy access. Locate restaurants that will be close to your hotel. Find out in advance if you will need to supply your own snacks or if they will be provided for you.

3. Snack Smart.

With our society becoming more health-conscious, it is now easier to find healthy options at the airport, local gas station, and restaurants. Take your own snacks with you in your suitcase or plan to visit a local store when you land. I often tell people to grab healthy options when they land at the airport or find a store such as a CVS or Walgreens that will have healthy snack options available such as nuts, fresh fruit, and yogurt. By keeping these things in the hotel room, you are more likely to grab that for a late-night snack versus ordering in a pizza or other large entrée. Smart snacking between meals can also help control portion sizes that are consumed at your next meal.

4. Be Restaurant Savvy.

Dining out presents its own set of rules. When we dine out we forfeit some of our control as to what will be included in our meals (additional calories in the form of fat or added sugar, for example). Don’t be afraid to make special requests such as sauces on the side or swapping out a side item for a healthier option such as grilled veggies or a small side salad. Websites such as healthydiningfinder.com are a great tool to help you find something that you can feel confident about ordering.

5. Limit Fluid Calories.

Business trips often entail alcohol in the evenings. Skip the alcohol or work towards limiting it on your trip. If there is a lighter version of your favorite drink opt for it or try to stick to just one beverage.

6. Self-monitor.

Never underestimate the benefit of self-monitoring your intake. Whether you are logging in an app on your phone or writing it down on a piece of paper, self-monitoring can play a key role in helping achieve a balanced diet. Phone apps like LoseIt or MyFitnessPal are great to use to log food intake in advance so you can see what the day will look like overall. I often encourage people to go online and figure out what the best option is prior to dining out when possible.

7. Be active.

After being in meetings all day, squeezing in exercise may be a great way to unwind or to provide you with an energy boost before you start your day. There are multiple hotel workout videos on YouTube that require no equipment or you can use the amenities that are offered by the hotel. Phone apps like SworkIt also provide structured activities at the click of a button. A short walk doing some exploring in the city you are staying is also a great way to get active.

8. Manage the Time Change.

If you are traveling into a different time zone for work, trying to navigate the new time zone can be difficult. Do your best to get on schedule quickly, as sleep is essential for good health. Wondering how much sleep you need? According to the National Sleep Foundation, most adults should be getting on average 7-9 hours sleep per night.

9. Enjoy Yourself.

Last, but certainly not least – enjoy yourself! Food is meant to be enjoyed and to provide fuel for our bodies to perform daily. Practice moderation and set small goals and just work on being consistent in those changes. Be kind to yourself.  


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