Holiday Travel or Any Travel Diet Survivial Guide

When people go away on vacations or day trips, they usually just hop in the car after last-minute packing and they are not prepared nutritionally for their needs.

When you eat properly, you need protein every 3-4 hours.  You need two small vegetables at lunch and two more at dinner.  You need salad twice a day.  Fruit twice a day.

But, without preparation, you ran out, probably without eating anything and then you are hungry and stop off for junk food.

THIS IS A GREAT WAY TO SABOTAGE YOUR WEIGHT MAINTENANCE or DIET.


survivalSo, here are some easy strategies to prevent diet sabotage:

  • Plan and Prepare.  Leave yourself plenty of time and remember that all that rushing around can beat down your immune system and make you sick.
  • Take your Supplements.  Especially nutrients such as zinc, vitamins C and D, probiotics and omega-3’s.  These help buffer your immune system and keep you strong when exposed to germs on planes, etc.
  • Pack an Emergency Food Kit.   I never leave home without a healthy snack or mini meal to keep my blood sugar balanced.

FOOD LIST: You Can Pack and Take with You:

1.  Small preprepared and measured out packs of raw almonds, walnuts, pecans, cashews and/or pistachios
2.  Small bag of cut carrots or celery with snack-sized containers of hummus
3.  Can of wild salmon or sardines (I can’t do this because I hate this!)
4.  Hard-boiled eggs
5.  Healthy whole food protein bar (eat half in morning, half in afternoon)
6.  Bottle of water
7.  A prepared set of bags of berries, some bananas or apples (sliced apples is ok too)

And when you can stop somewhere, work on getting in more salad, veggies, fruits with some protein, other than fast food junk.  French fries are not a vegetable!

 

And have fun!  Your bowels will thank you later.

Emergency Hunger Rules and Ideas

I thought about the lady in yesterday’s blog, who was hungry and perhaps emotionally eating. I thought about what to do in a hunger emergency, so you don’t sabotage yourself in a glucose-low, and fill up on a high sugar item and keep feeding the vicious cycle of the blood sugar roller coaster–which leads to weight issues and poor health.

First of all, you should be eating a protein portion (4 to 6 ounces of meat, an egg or some cup of cheese. If you do this, you will cut down significantly on those lows. But, when you first lower sugar and carb intake, the lows are more felt and more often, until your body gets used to the new lifestyle. This could take around a week.

So, lastly, when you feel hungry, here is what you can do to fill in the gap until your next protein meal out of your minimum of six per day, spread out 3 to 4 hours in-between each meal.

Emergency Food

1. Have one of your four daily half-cup portions of vegetables. Or do two. Have one of your two small portions of salads and/or put your vegetables in it.

2. Have a liquid protein shake, about 6 ounces. This should cut your craving down significantly.

3. Have a small extra portion of a very low carb protein–meat, egg, cheese. You can do Greek yogurt, but keep in mind that if you do a flavored yogurt, pick wisely. One person I know loves Chobani and it is loaded in sugar and carbs. No wonder she likes it. Dannon Lite and Fit flavored Greek Yogurt has less than half of the sugar and carbs. If you eat the Chobani, you probably might as well eat the jelly beans (don’t).

4. Have just a few ounces of nuts or seeds.

5. Have one of your two small fruits that you can have in a day. Stick with lower sugar fruits if you can, like citrus or berries. You can even blend some into that protein shake/drink.

6. Have a low carb protein bar Ike Power Crunch, at 10g of carbs.

7. Make a low carb pizza, made with a cauliflower base. I have blogged about it before, but you can look at this particular recipe. http://www.eatingbirdfood.com/2012/09/healthy-pizza-with-a-cauliflower-crust/

8. The low carb version of a Taco Bell Supreme item. I buy low carb burrito shells at Costco or Trader Joes, but they are at other places. They say low carb on them. Compare and Contrast. But, I make this all of the time and it is delicious. http://www.hungry-girl.com/newsletters/raw/985

9. Have these delicious soy pretend-pasta noodles. I have had them and they are good. Miracle Noodles aren’t good. These are good. They are at Ralph’s and Amazon.com. A little pasta lower sugar pasta sauce and cheese us yummy and filling.

http://lowcarbdiets.about.com/od/products/p/shiratakinoodle.htm

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Writing this blog made me hungry. I am going to go make number 8, right now.