by Jane Fijak

Fast Paced Nutrition. Do you know the local McDonald’s employees by name?  Do you consume an entire month’s worth of calories when away on a five day business trip?  Maybe not, hopefully you are aware of the importance of proper nutrition and in touch with your healthy side.   Here are some tips on not undoing all of your good deeds when dining out, travelling, and during a busy on the go work day.

Dining Out:

Dining out can be tricky especially if you do not choose the restaurant.  Choosing grilled or broiled over fried is a no brainer.  Sauces belong back in the kitchen or on the side.  Don’t be afraid to ask for half the amount of cheese on whatever the dish may be, even pizza.  If it is a restaurant that serves very large portions ask the server to box half before bringing it to the table.  There are situations that you may find yourself in where there seem to be no good choices on the menu.  Do your best by ordering sides of more than one vegetable, combining appetizers, and removing breading and fried portions of food.

Travel:

Make sure you are well hydrated before getting on the plane.  Avoid super salty foods and alcohol when flying and drink as much water as possible.  Bring along a zip lock bag of fresh vegetables, protein bars, or even a sandwich for the flight. Bring along individual servings of oatmeal (reduced sugar) utilizing the hotel room coffee maker for hot water.  Soy protein powder added to water, 100 % juice, or soy milk is a great option for getting a good serving of protein before a busy day starts or as an afternoon pick me up.  Look for individual servings of soy milk to keep in your room and a few servings of soy powder is easily transportable.

Daily:

No time for breakfast? Blend a smoothie and bring it along.  Crushed ice, yogurt, banana, 100% fruit juice, and soy protein powder is only one option. The possible combinations are endless.

Opt for the grocery store versus fast food when in a time crunch for lunch.  Individual serving tuna lunches, yogurt, and fruit are good choices in addition to the salad bar and deli sandwiches offered at most grocery stores.

Always keep a snack in your bag and pack your lunch if you have time.  Here are some ideas:   Peanut butter and banana sandwich on wheat, hard boiled eggs, chunks of cheese and crackers, yogurt( frozen or partially frozen), protein bars, pretzels and nuts, hummus and vegetables, dry cereal in a zip lock bag, a banana.

Try to combine protein and carbohydrates to keep that energy level up.  Drink a lot of water!  Always have a large refillable water bottle with you.  Don’t lose productive time in your day because you have not given your body and mind what it nutritionally needs.

Jane Fijak is a personal trainer and yoga teacher. She has been training for about 12 years, and teaching yoga for six years. Jane is currently working on a year-long meditation teacher training program, and is a passionate proponent of the life-changing power of meditation.

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