Don't let your trip derail your diet and exercise plans
By Shannon James
Reviewed by Louise Chang, MD
Whether you're headed home for the holidays, taking off on a long-planned vacation, or traveling for business, being on the road can wreak havoc with the best-laid eating and exercise plans. Is it possible to stick to your diet and fitness program -- or at least avoid gaining weight -- while you travel? Experts say the answer is yes, but your chances for maintaining good health while you travel will improve with a little advance planning.
Fern Reis, chief executive officer of the branding company Expertizing.com, has developed a system for eating healthy when on the road. She travels with Ziploc bags of raw vegetables, dried fruit, nuts, crackers, and a jar of peanut butter.
"Not only does this keep me on my diet, but it also protects me from starvation (or more likely, overeating) when delays occur on airplanes," says Reis. "It's not that difficult to stick to your diet when you're in a restaurant at a time when you're supposed to be eating; it's those, 'Oh, my God, it's 3 p.m. and I'm starving because I'm still on this airplane! that kill you."
Kathy McCabe, editor and publisher of the travel newsletter Dream of Italy, has developed her own tricks for sticking to her diet in what she calls "the land of carbs."
"It's hard to fight off packing on the pounds in Italy," says McCabe. Following the Italian way of living -- no snacking and lots of walking -- helps, but McCabe has also taken to bringing a box or two of bran bars with her.
"They have lots of nutrients and fiber, so I'll have one with my morning coffee instead of having a roll or pastry as the Italians do, or I'll have one as a snack," she says.
Reis and McCabe have the right idea, say nutrition experts.
"You never know when there will be long delays when you're traveling -- especially around the holidays -- so if you plan ahead, you won't be stuck going to the first fast-food place you find," says Samantha Heller, MS, RD, senior clinical nutritionist at New York University Medical Center.
Some portable snack options include:
Wellness coach Larina Kase, PsyD, MBA, has a few other tips for "traveling lean":
Fitness expert Debbie Mandel, author of Turn on Your Inner Light: Fitness for Body, Mind and Soul, suggests filling up on fresh fruits and vegetables at local markets when you travel. Not only may you discover foods that you can't find at home, you'll reap the benefits of the fiber found in fresh produce.
Drinking plenty of bottled water will also help fill you up and keep you from feeling fatigued, says Mandel.
And don't forget to exercise, she adds.
"Speed up your metabolism," she advises. Walk, jump rope, use water bottles as weights, or do push-ups and sit-ups. ... These are all exercises you can do wherever you go."