Episode 177. Staying Healthy on the Go

[00:00:00] Welcome back to the Back on Track Achieving Healthy Weight Loss, where I help you get on track and stay on track with your weight loss journey. I'm your host, Dr. Alicia Shelly. So let's get started.

[00:00:27] Hello, and welcome to the Back on Track Achieving Healthy Weight Loss podcast. I'm your host, Dr. Alicia Shelly. So today we're talking about the challenge of traveling for the holidays.

[00:00:42] So you may be going to a family member's house or you may be just traveling on vacation during this time, but we have some tips of staying active and staying on track while away from home.

[00:00:56] I realize that traveling can be challenging, especially this time of the season where there's so many people there.

[00:01:03] And if there's delays, sometimes it's the weather delay, snow in some places, and your flight can get delayed or canceled.

[00:01:11] That can really put a wrench in your healthy activities just because you have a lack of healthy food choices at the airport or if you're driving in your car.

[00:01:21] You know, there's sometimes not as many healthy places to stop for food.

[00:01:26] And so sometimes we get out of our normal habits, which makes it hard to kind of stay healthy during this time because we're out of our normal habits.

[00:01:33] And then on top of that, sometimes you have holiday temptations during this time.

[00:01:37] People love to paint cookies, gingerbread houses.

[00:01:41] And so you have all these little candies and they can be very, very tempting.

[00:01:46] And so with a combination of just the limited healthy options, disruptive routines, holiday temptations, it's no wonder why it's so easy to get off track during the holidays.

[00:01:58] And so in today's segment, we're going to talk about what are some strategies that we can use to still stay on track.

[00:02:06] And so the first thing I would say is, number one, try planning ahead.

[00:02:11] Planning ahead is key.

[00:02:13] And so what that means planning ahead, making sure you're able to pack snacks and maybe even some meals.

[00:02:19] I know through the airport you have to go through security, but you can have food as long as it's not liquidy through security.

[00:02:27] So you can have more healthier snacks that you can eat or warm up.

[00:02:30] The one good thing I like about now, I bring my actual water bottle and for some airports, you just fill it up there.

[00:02:37] So you don't even have to pay for water.

[00:02:39] So that's actually pretty nice.

[00:02:41] But by having those healthy snacks, it will limit you from maybe getting whatever those unhealthy foods, candies, more processed foods in the airport.

[00:02:53] And so it's good because you have your own, you know what you like.

[00:02:56] Also, some suggestions for healthy portable snacks could be protein bars, it can be nuts, fruit, meal replacement shakes.

[00:03:06] Something that's still fast and on the go, but you know, not anything that you have to cook that you can have.

[00:03:11] And if you're driving, you can consider packing a cooler with prep meals and fresh produce.

[00:03:17] So you have your apples, your fruit.

[00:03:18] So while you're driving, you can maybe have a nice healthy snack as well and have your sandwiches.

[00:03:23] You don't have to stop for meals because sometimes it's hard to find a healthy restaurant when you need it.

[00:03:30] So especially if you're driving long distance.

[00:03:32] Also, if you are driving, you can kind of research your food options along the route and just say, hey, let's look at the menu.

[00:03:39] This has some healthy options. Let's go to this particular restaurant when we get to that point.

[00:03:44] So you can be able to plan it out. Also, you can always use different apps to locate healthy restaurants or grocery stores near your destination.

[00:03:51] The other thing is think about like if you're staying in a hotel that may have a little kitchen set, a little stove, a refrigerator.

[00:03:58] It does make it easier to go to the local grocery store and have some healthy foods there, especially like breakfast foods and things of that nature.

[00:04:06] So you don't have to go find breakfast and then just different snacks to the healthy snacks that you have throughout the day.

[00:04:13] And so it is important to kind of maybe research what may be around your hotel so that you kind of know where you're going and makes it a little bit easier.

[00:04:20] So when you're hungry, you know where to go versus just winging it.

[00:04:23] Also, if you're going to families, houses, communicate your needs.

[00:04:28] Let them know that your preferences, dietary restrictions, just so they can prepare for you.

[00:04:34] I know everyone's family is different, so I'm not going to tell you how to deal with your family, but a majority of them love you and they want you to be happy at their house.

[00:04:45] So they may be willing to compromise and buy some dietary things that you like that'll help you stay healthy.

[00:04:51] So make sure don't be worried about communicating because you may be surprised how they react.

[00:04:57] Because I know sometimes we don't want to shake the boat.

[00:04:59] We don't want them to feel some sort of way or negatively towards you.

[00:05:03] But hey, if you don't ask, you don't get.

[00:05:05] And so it's better to ask and be nice about it and say, hey, can we have some of these choices ahead of time so they can buy it for you?

[00:05:12] Or have them when you get there to that destination, go to the grocery store yourself and buy what you want to eat that's more healthier.

[00:05:20] So next, we're going to talk about how to stay active on the go.

[00:05:25] So, first of all, it's hard because, you know, if you have your certain routine of exercise that you do on a daily basis, it sometimes can be a little bit difficult to switch, especially during times when you're traveling.

[00:05:37] But you can try to build some movement in your travel plan.

[00:05:40] I think I've done at least 10,000 steps walking throughout Atlanta-Hartsfield Airport.

[00:05:46] And so if your flight is delayed, you sometimes can kind of walk around the airport during the layovers instead of sitting.

[00:05:52] So you're still kind of moving a little bit more.

[00:05:55] I know on my longer flights, some people stand up and kind of walk the aisles a little bit just so they could kind of get the blood flow rolling.

[00:06:02] So it is important to kind of walk a little bit or incorporate some of that movement in your travel plans.

[00:06:09] Also, other things you can do, you could park further away at the rest drops so you can get a quick walk to kind of get the blood flowing.

[00:06:16] Or walking when you do stuff because it is important to kind of have breaks when you're driving long distance.

[00:06:21] Also, you can pack resistance bands, jump rope.

[00:06:24] So they now have apps like the Apple Plus, Peloton, all these other different apps where you can do exercises.

[00:06:32] And they'll walk you through different exercises.

[00:06:34] Of course, it usually is for a fee.

[00:06:36] But those are options too.

[00:06:38] So you can have a little quick workouts as well.

[00:06:40] And you have your resistance bands and jump rope.

[00:06:43] And you can always do just body weight exercises to stay active.

[00:06:48] Also, you can find local walking trails, parks, and even sometimes walk them off.

[00:06:54] For light activity.

[00:06:56] I know me, usually, especially if I have a race coming up, I'll actually look to see, okay, first of all, you know, is this a good trail to run?

[00:07:05] Just during the day to kind of help me with my training.

[00:07:08] But, you know, you can find different parks where people go.

[00:07:11] Sometimes I'll just Google search, hey, runners, friendly trails near XYZ place, you know.

[00:07:18] And that kind of helps me to stay active a little bit during that time.

[00:07:21] And also, you can turn activities into family time where you guys can go on group walks, hikes, or maybe play games after meals, you know.

[00:07:29] One of my friends for Christmas, she has her brothers and sisters come together and they do a family dance contest.

[00:07:37] And whoever wins gets so much money and whatnot in different prizes.

[00:07:40] And it works.

[00:07:42] So, after Christmas dinner, they're able to move and dance.

[00:07:44] And they actually, I mean, they're really creative dancing.

[00:07:47] So, finding ways to get the family involved, too, can help us all stay a little bit active.

[00:07:52] Also, let's talk a little bit more about smart eating strategies while traveling.

[00:07:59] So, you know, you may be with family friends and you may have a huge spread out there, but you don't have to eat everything.

[00:08:06] So, try using a smaller plate when available.

[00:08:10] Or you can maybe portion out your snacks before you eat.

[00:08:14] But making sure you're eating smaller portions would be helpful.

[00:08:17] The other thing I like to do is I kind of pile on the veggies and then have a little bit of my starch, too.

[00:08:23] So, make sure I have my protein, my veggies, and then a little bit of starch to kind of help me with my portion control, as well.

[00:08:28] And then it's always important to stop when you're satisfied and not when you're stuffed.

[00:08:33] I know with Thanksgiving, we all tend to, like, want to eat until we're full.

[00:08:37] But sometimes it's good to be satisfied.

[00:08:39] So, just kind of stop in when you're satisfied.

[00:08:41] Take a break.

[00:08:42] See how you feel.

[00:08:43] And then, you know, if you're still hungry, you can always go back and eat later.

[00:08:46] But most likely you'll be satisfied so you're not hungry at all.

[00:08:49] Also, like I mentioned, it's going to be important to prioritize proteins and veggies, especially when dining out.

[00:08:55] And sometimes you can be able to, let's say you have steak and potatoes,

[00:09:00] you can ask them to change the potatoes out for green beans or for broccoli.

[00:09:04] And then usually we'll do that.

[00:09:05] So, you know, kind of focus on your protein and your vegetables.

[00:09:09] Also, it's important to limit sugary drinks, especially if you're eating fast food or going to a restaurant.

[00:09:14] It's sometimes so easy to want to drink something sugary.

[00:09:18] So, what I usually like to do is I'll grab, like, a bottle of water.

[00:09:22] I'll ask them for just water and just kind of drink water throughout the meal.

[00:09:26] Or I'll have my own water bottle so that I can kind of monitor, too, throughout the meal.

[00:09:31] So, just kind of limiting those sugary drinks.

[00:09:33] And then if you're out in a restaurant with your family, hey, you don't always have to get desserts.

[00:09:39] You know, you can just kind of focus limiting your sugary drinks and your desserts.

[00:09:44] Also, it's important to be mindful of emotional eating, especially if you're more stressed out in your family.

[00:09:50] All families are unique.

[00:09:51] I will get that.

[00:09:52] And so, sometimes that stress can trigger emotional eating.

[00:09:55] So, just be mindful of where you are if you're eating more because of just the environment that you're in.

[00:10:02] Also, it's important for you to kind of have those eating group cues.

[00:10:06] So, asking yourself, am I eating because I'm hungry or I'm bored or just because it's there and it tastes good.

[00:10:11] So, just make sure, you know, you're being more mindful of why you're eating at that moment.

[00:10:17] And so, last but not least, we're going to talk about how do we manage these holiday temptations.

[00:10:22] And I think the first thing is we really do need to set realistic goals.

[00:10:28] It may be our goal through this time is not to lose weight while we're on vacation or while we're on with our family.

[00:10:34] It may just be, let's just maintain.

[00:10:36] Let's just keep things the same.

[00:10:37] And so, it may be better to maintain progress rather than aiming for perfection that you trying to make dot the I's and cross the T's like you would be if you're at home.

[00:10:48] So, I think sometimes having that grace and not, first of all, criticizing yourself for not being perfect because anything can happen when you're traveling.

[00:10:57] Like, you can get delayed, you get in an accident, like anything can happen.

[00:11:00] So, it's important to kind of maintain rather than trying to lose during your travels.

[00:11:06] Also, allow yourself to enjoy some treats in moderation but without guilt.

[00:11:11] Like, don't beat yourself up for eating a cookie.

[00:11:13] You know, it's just one cookie.

[00:11:14] You know, just make sure that you're not overdoing and overindulging in it.

[00:11:19] And then stick to a routine when you can.

[00:11:21] You know, you may not be because you're on somebody else's time.

[00:11:24] You know, you may have a family member who's like, hey, we wake up in the morning, we're like, let's go shopping, you know.

[00:11:28] So, you may have different routines or just different events that you may be going to but just do the best you can to stick to routine when possible.

[00:11:37] Also, if you can, plan those mealtimes and make sure you're getting enough sleep.

[00:11:42] I mean, you're on vacation, you're traveling.

[00:11:44] So, make sure you're getting at least seven to eight hours of sleep so that you can feel rested and ready to go.

[00:11:50] You're not drinking hot caffeine or eating just to stay awake.

[00:11:54] And then, of course, it's important to kind of keep drinking water, staying hydrated during this time.

[00:11:59] Because you're out of your habit, out of your normal element, it's very easy to like forget to drink water.

[00:12:05] But you need to make sure you're drinking water, staying hydrated.

[00:12:08] And don't forget to ask your friends and family too for, you know, accountability so that it can help you to stay healthy during this time.

[00:12:16] And then, hey, make sure, you know, sometimes you can't choose your family, but you can definitely choose your friends.

[00:12:22] And so, maybe traveling, if you have to travel with like-minded friends, that can help you and support you during this time.

[00:12:28] So, I hope this was helpful for you.

[00:12:31] Just some strategies while you travel.

[00:12:33] So, first, number one, plan ahead is key.

[00:12:36] Make sure you're planning your snacks, your meals, kind of what you're going to eat, which makes it a little bit easier.

[00:12:42] Try staying active on the go, building movement in your travel plans, finding ways to still stay active, but maybe not necessarily go to the gym.

[00:12:50] You know, you can park further away, keep a workout simple.

[00:12:53] Next, having some eating strategies, having more portion control when you are traveling, you know, stop eating when satisfied.

[00:13:01] And then make balanced choices is going to be key too.

[00:13:04] And then, of course, you know, managing holiday temptations and making sure you're setting realistic goals.

[00:13:10] And, you know, focusing on maintaining rather than losing during your traveling time is going to be key.

[00:13:16] So, first of all, you know, holidays is about having that connection with your family, your friends, and being able to spend that time with them that you may not normally get in your regular work week and day.

[00:13:29] And so, remind yourself that you are here at this moment for family and just focus on that.

[00:13:36] Remember, it's important to have a little bit of grace for each other because no one's perfect.

[00:13:41] No one's perfect.

[00:13:42] But our goal is just to be able to have progress over perfection.

[00:13:46] And sometimes when you're traveling, you just need to focus on maintaining.

[00:13:49] And that's okay.

[00:13:50] So, I thank you so much for listening to this week's podcast on the Back on Track Achieving Healthy Weight Loss podcast.

[00:13:57] If you like this episode, please share it with others.

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[00:14:04] And we'll see you all next time.