Summertime is travel time and that sometimes means a glitch in your nutritional routine. Since moving to Arizona from Philadelphia a little more than a year ago, I have found myself on a plane five times. Flying can be stressful and it takes a lot of planning and preparation to remember what you’re allowed and not allowed to bring onto the plane. Fortunately, once you get past the security checkpoint there are some healthy alternatives for your trip. Many restaurants offer carry-on options such as salads and wraps, fresh fruit and parfaits. I always treat myself to a new magazine or book and grab a nutrition bar or healthy trail mix option while there. Don’t forget your large bottle of water either, as flying can cause you to become significantly dehydrated. Once on the plane, there is sometimes a healthier snack option available such as almonds or a fruit and hummus platter. When the beverage cart passes by, try to avoid sugary juices, coffee (I admit this is my downfall), and alcohol.
I’ve also found myself on numerous road trips, exploring my new state. I always plan ahead, so I don’t get trapped into the choices at convenience stores or vending machines. We like to pack a cooler and fill it with baby carrots, celery, water, fresh cut watermelon, apples and other seasonal fruits and veggies. Camping has quickly become one of my favorite pastimes here in Arizona, and I stock up on some of these pre-packaged and convenient foods to help me stick to my plan. You may remember some of these from my article on quick and fit meals from my Fitness Answer Meal Plan:
• balanced nutrition bar (approximately 15 grams of protein, and 20 grams of carbohydrates)
• 100 calorie low sugar yogurt and ½ cup of cottage cheese
• Greek yogurt with a tablespoon of natural honey
• Granola and yogurt with a scoop of whey protein
• 1 piece of fruit (small apple, orange, peach, nectarine, ½ banana, 1 cup grapes) mixed with ½ cup cottage cheese
• Apple dipped in peanut butter
• Baby carrots and ¼ cup of hummus
• Celery and peanut butter
• ready to drink shake (approximately 15 grams of protein and 20 grams of carbohydrates)
• 1 cup of regular flavor instant oatmeal with 1 scoop of whey protein
• Brown rice cake with 1 scoop of natural peanut butter
• 2 hard boiled eggs
• 2 handfuls of almonds or trail mix
So whether you’re traveling by plane, train or automobile remember to fuel up, your body that is, with healthy choices for a safe and healthy trip!
Joanne Sgro is a Television Fitness Expert, Certified Personal Trainer and Sport Nutritionist. She is Certified in Pilates, Pre-natal/Post-Partum, Yoga and Senior Fitness. She specializes in Weight Loss, Post-Rehab and Post Cancer Training. Joanne's fitness plans and recipes are available globally on her website www.fitnessanswer.com. She resides in the Phoenix, AZ area with her fiancé, where she runs her personal training business, Fitness Answer, LLC.