9 Tips for Wellness on the Go

The holidays are upon us, which means many will be traveling to see their loved ones. Being away from home can disrupt your normal eating, exercising and general wellness routines. However, this does not have to be the case. Check out the tips below for choosing healthier foods while eating out, staying active and preparing for emergencies while on the road:   

• Tip #1: Pick a lean protein as the center of your meal. 
  • A lean protein contains little to no fat. Some examples include baked or grilled chicken, turkey breast, ground turkey and baked fish (salmon, cod, tilapia and shrimp).  
• Tip #2: Go for grilled. 
  • Choosing lower-fat options such as grilled foods can help with lowering cholesterol and preventing heart disease and stroke. This not only applies to the main dish but also to the sides—fruit or veggies, side salad with vinaigrette dressing, rice and broth-based soups are all great non-fried options. 
• Tip #3: Choose whole grain options.  
  • Whole grains provide fiber, which is great for our digestive system and can help reduce cholesterol. Ask for whole grain breads for sandwiches and burgers. At some restaurants, you can also choose brown rice instead of white rice. 
• Tip #4: Put the dressings and condiments on the side. 
  • Most sandwiches and salads come with some sort of condiment or dressing. Asking for these to be on the side puts you in control of how much is on your food. This can also help preserve the integrity of the salads or sandwiches, so any leftovers can become a tasty lunch the next day. Also, asking for low fat options or a vinaigrette can help cut fat and added sugars. Another option is to decline any condiments for your meal! 
• Tip #5: Split or skip appetizers, drinks and desserts.  
  • Appetizers tend to be fried, bread-heavy and high in fat. They can also make us full before the main course arrives, which can lead to overeating. Instead, try splitting an appetizer or not ordering one at all. Some restaurants will have flatbreads, pizzas or quesadillas as an appetizer—consider ordering these as your main course. Try sharing the “free” bread, limiting yourself to one roll, not using any butter or simply skipping it altogether. In terms of drinks, water will always be the best bet; however, if you want to have an alcoholic beverage, it’s best to limit it to one drink. Desserts tend to add a heavy amount of fat and sugar to your meal. Try splitting a dessert with someone else at the table or portion out the dessert and take the rest home. 
• Tip #6: Eat half and take the rest home.  
  • Before eating, split your meal in half. Sometimes it’s helpful to put a napkin over the other half or immediately ask for a to-go box to make the food “out of sight, out of mind.” Listen to your hunger and fullness cues. Remember, you can always eat more when you get home if you are still hungry.
• Tip #7: Decline the meal combo. 
  • Meal combos tend to come with the main food (such as a sandwich, salad, chicken nuggets or burger) and typically French fries and some sort of soft drink. The fries and soft drink will add unnecessary calories and unwanted fats. Try substituting the side for a healthier option, choosing water over a soft drink or skipping the meal combo altogether.
• Tip #8: Fit in fitness. 
  • Find ways to incorporate small bouts of fitness during your travels. Take walks with your family, try some yoga poses while filling up at the gas station, utilize your hotel’s gym or get a day pass at the local YMCA. Whatever you choose, aim to get up and move at least once a day. Remember: little spurts of exercise add up! 
• Tip #9: Keep a winter emergency kit in your car. 
  • Winter months bring unsafe road conditions. In the event of being stranded, have an emergency kit to keep you and your family safe. Stock your car with blankets or sleeping bags, extra gloves and socks, a flashlight with batteries, a first aid kit, cat litter or sand for traction, hand warmers and non-perishable food items.