{"id":9746,"date":"2019-06-12T21:44:17","date_gmt":"2019-06-12T21:44:17","guid":{"rendered":"https:\/\/www.personanutrition.com\/blog\/?p=9746"},"modified":"2022-12-05T07:59:52","modified_gmt":"2022-12-05T07:59:52","slug":"stay-healthy-travel","status":"publish","type":"post","link":"https:\/\/www.personanutrition.com\/blog\/stay-healthy-travel\/","title":{"rendered":"How to Stay Healthy While You Travel"},"content":{"rendered":"All Tray Tables in the Upright PositionAirports can be pretty unhealthy places.\u00a0At airports, you negotiate food courts packed with fast food, newsstands selling candy bars and Fritos, and Starbuck\u2019s pastry counters. If you ate at each opportunity, you\u2019d gain about 10 pounds before making your connecting flight.The good news is that\u00a0traveling doesn\u2019t have to mean eating unhealthy foods. You can eat well anywhere, even in an airport, on an airplane, in a hotel room, in the car on a road trip, and at a train station. Of course, no one is saying it\u2019s easy. The healthy choices are there; it\u2019s making them that\u2019s the challenge. Here are easy ways to eat healthy while traveling.\u00a0Ready for Takeoff with Energy-Boosting FoodsFood temptations are everywhere at airports, so choose only those foods that add to the travel experience and boost your health. You might savor a tasty burrito at the Albuquerque airport or a cup of chowder at the Boston airport, but is that Big Mac the energy-boosting meal you need to successfully survive three time zones?Ask yourself, \u201cAm I eating because I\u2019m hungry, or because I\u2019m stressed?\u201d If you don\u2019t have hunger pangs, then burn off stress hormones with a brisk walk down the concourse. An hour layover means you can log at least 40 minutes of your day\u2019s workout by walking.The number one rule for staying healthy, avoiding jet lag, and boosting fortitude for travel is to bring food with you. Pack your briefcase, roll-on, backpack, purse, or even a paper bag with:\u2219\u00a0\u00a0\u00a0 Unsalted nuts, fresh fruit, cut up veggies, or string cheese.\u2219\u00a0\u00a0\u00a0 Toss berries, cottage cheese, and nuts into a washed yogurt container that can be thrown away after eating.\u2219\u00a0\u00a0\u00a0 Lettuce makes a great wrap for leftover chicken, beans, and other goodies.While in a few isolated instances you can get real food at an airport, say Rubio\u2019s fish tacos in San Diego or Macheezmo Mouse low-fat Mexican food at Portland International, those are exceptions, not the rule. Focus on the \u201c5 Airport Food Groups\u201d: Fruit, lettuce, bread (whole wheat when possible), chicken, and water. Keep in mind that any of the following can serve as a take-out meal for the airplane! Here are some tips:\u2219\u00a0\u00a0\u00a0 You always can find a fruit basket with apples, oranges, or bananas.\u2219\u00a0\u00a0\u00a0 Remember grilled or baked only, from grilled chicken sandwiches and salads to a plain baked potato.\u2219\u00a0\u00a0\u00a0 Make an open-faced sandwich by throwing out the top piece of bread.\u2219\u00a0\u00a0\u00a0 Go for a fast-food salad. Toss out the croutons, thick dressing, and cheese.\u2219\u00a0\u00a0\u00a0 Go easy on salty foods that compound dehydration and traveler\u2019s fatigue.\u00a0Curbing Cravings at Cruising AltitudeEating right on a flight is another matter. Avoid deciding what to eat when you\u2019re in emergency starvation mode 35,000 feet above the ground. Instead, pre-order a special meal no later than 24 hours before the flight. Most airlines offer a variety of healthy options.If you forgot to plan ahead, then follow these last-minute rules:\u2219\u00a0\u00a0\u00a0 Water is your best friend. The humidity in the airplane is as low as 2%, which leads to major dehydration, fatigue, and jet lag. So, bring a water bottle with you, order three glasses of water every time you\u2019re offered a drink (drink at least two glasses per hour), and skip the salty snack.\u2219\u00a0\u00a0\u00a0 Board the plane with ready-made snacks. Those same snacks you had at the airport serve you well in a pinch on the plane. Some flight attendants will even microwave your home-cooked meal, just make sure you let them know when you board\u2219\u00a0\u00a0\u00a0 Eat light on the flight. Airline portions might be small, but that doesn\u2019t mean they\u2019re low-cal. A smoked turkey and cheese sandwich with chips and a cookie packs up to 950 calories and 50 grams of fat!Stretching also is critical to your flight success. Get out of your seat for at least five minutes every hour of the flight. Request an aisle seat in the middle of the plane, so it\u2019s easy to get up and walk back and forth without over-disturbing people up and down the aisle. Stretching frequently at the back of the plane can help circulation.What to Eat When Traveling by Rail or Road and in HotelsRule #1: Avoid the major pitfall of traveling: skipping meals. Eat regularly, starting with breakfast to avoid the inevitable binge that comes from being so hungry you\u2019ll eat 100 bags of peanuts, your entree and the fellow\u2019s next to you on the train, bus, or plane.Rule #2: Watch out for alcohol. Combine a little alcohol with travel and hunger and it\u2019s an all-out \u201cthrow-caution-to-the-wind\u201d blow out by dinnertime. Make pre-dinner drinking non-alcoholic and have a glass of wine with your meal.Rule #3: Remember to bring your vitamins! It is a sure bet you won\u2019t eat perfectly while on vacation, so make sure to fill in the gaps with a well-balanced vitamin and mineral supplement. Place them in a convenient spot so you don\u2019t forget.These tips, along with a personalized vitamin regimen, could be just the ticket to help support your body when traveling. Whether you\u2019re looking to boost energy or support digestion, Persona provides a better way to get better vitamins. Plus, we have options to fit what you want. You can take our free 3 to 5-minute assessment to get personalized vitamin recommendations based on your unique needs. If you already know what you need or would like to see popular options, try our convenient Essential pre-packs. Ready to find high-quality supplements that are right for you? Get Recommendations or See Essential Packs.","protected":false},"excerpt":{"rendered":"<p>All Tray Tables in the Upright Position &nbsp; Airports can be pretty unhealthy places.\u00a0At airports, you negotiate food courts packed with fast food, newsstands selling candy bars and Fritos, and Starbuck\u2019s pastry counters. 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