November 6, 2012

Staying Fit While Traveling In A Tasty World

Two things the American South and the Deutcshland Sud have in common: Colorful culture, distinctive from the rest of the country and delicious, fattening, fried foods that this southern girl has a hard time resisting.

Model, entrepreneur, leader, nutrition snob, friend, and Belle

Now that I’ve committed to a healthy lifestyle and made winning a figure competition my new goal, I’m amazed at all the yummy vices that seem to spontaneously appear begging me to take just a tiny taste. Let’s face it, no matter how committed you are to clean-eating life style, chicken strips just taste better when twice-battered, deep-fried, and dunked in a bowl of creamy, rich ranch dressing rather than grilled. Plus here in Deutchland, ice cream and gelato stands on every corner, sauce-drenched spätzle, schnitzel, pommes, pork, schweinshaxe…all of it delicious yet counterproductive to my fitness goals. What’s worse are the limited healthy options I have when I travel. One travel weekend can blow all the hard work I’ve put in at the gym and the self-control I’ve displayed in the kitchen.

I have some amazingly fit friends who have long been part of this clean eating tend. My favorite Texan, Suze, studied dietetics at her university in Texas and just started her own clothing line that suits her cute, athletic style: Nutrition Snob. I’ve always known her to be very knowledgeable about the effects different foods have on our bodies. I go to her for food guidance all the time. She stressed the importance of pre-planning when traveling. When I plan to travel, food is usually a minor detail on the itinerary if part of the plan at all. Eating shouldn’t be an afterthought! That only leads to me switching into the “critically hungry” mode and ready to vaporize anyone who gets between me and whatever will stop the pangs in my belly!

My super fit friend, Natalie, who is a physical therapist (PT) and ran cross country for her university in Kentucky. I was out of my element when I went on a beach vacation with her and her new PT friends. They were super particular about what they allowed in their bodies. They chose turkey over ham, low fat snacks and drank water. I was craving cookies, chips, dips, ham sandwiches and wild cherry Pepsi. But even Natalie admitted that she slacked on fitness when she was on the road. Of course, she isn’t training for a competition any more and doesn’t travel every weekend like me either. I just cannot afford to go without a workout or proper diet for an entire weekend every weekend. What she is committed on is maintaining her runs regardless. So I have several challenges to address. I can work out all day no problem but it is a challenge to make the deliberate, conscious effort to eat well. Both become difficult when constantly on the go. It’s easy to make excuses to blow off the work out and healthy diet while on the road (or rails, or in the air). Yes it takes effort in planning and prepping for food. But, like Suze always reminds me, if it was easy everyone would be walking around with a six pack.

Here’s the Advice I’ve collected from my most fit Southern Belle friends:

1. Get a climate control lunch bag with an ice pack and take your own lunch for the road.

On the road in Germany your three fast food options are McDonald, Subway, Burger King, and KFC and those are few and far between. You’re almost forced to go to a sit-down dinner off the autobahn and as Americans, we do not like to waste time. Even so, if we went to a dinner, you are relegated to chose from whatever they are serving which could mean choosing between deep fried pork or deep fried beef. Try these as on-the road meals (I don’t do lettuce so I’m skip over the obvious choice of packing a salad but if you are a salad girl, by all means, find some creative recipes and pack that salad):

Cold pasta salads
Bean, tomato, cheese and corn salad (mix in some cilantro)
Grilled chicken/Turkey sandwich on whole grain bread
Lean meat, low fat cheese quesadillas
Spinach or Tomato Wraps: spinach, feta cheese, turkey bacon and grilled chicken or try a combo with hard boiled eggs, shredded carrots, chicken and avocado yum!
Tuna and hard boiled egg sandwiches/wraps without the salad dressing

2. Although going for chips, cookies, and candies are my habitual travel grabs, I’ll plan head for those travel muchies and make this my snack-food shopping list:

Water
Granola
Nuts
Granola, cereal, protein bars
Fresh fruit & veggies
Dried fruit
Pumpkin seeds, cashews, pecans, almonds
Hard boiled eggs
Sharp cheddar cheese chunks
Wheat thins or other whole grain crackers and hummus
Yogurt
Apple sauce
Peanut butter sandwiches
Almond butter sandwiches
Tuna
Smoked Salmon with dill
Dark chocolate is okay (just don’t bring the entire bag)

3. Microwaves and refrigerators in European hotels are rare. Instead of staying in a hotel which forces you to eat every meal in restaurants, try staying in a vacation rental where you’ll have a kitchen. The costs are usually competitive with hotels but of course, it takes pre-booking (i.e. pre-planning). Once you’re there can you hit the local grocery and whip up kitchen miracles just as you would at home.

4. If you stay in a hotel consider meals that do not need to be heated or see what wonders can be worked with a coffee pot. For example your coffee pot can be used to bring water to a boil to make oatmeal, soft boiled eggs, rice, noodles, or steam vegetables.Countless meals can be started with steamed veggies, rice, pasta, eggs and boiling water.

5.You’re on vacation! By all means, eat out. Just chose leaner options and don’t get carried away on the portions. Luckily, the restaurants in Europe post their menus outside the restaurant. After translating the meals on the menu, chose the restaurant with the most healthy options.

6. Not having workout clothes can hinder your will to work out. Of course, you can do pushups, dips, and crunches wearing nothing but your underwear in your hotel room but without the gear you’re less likely to do it. Besides, you’ll miss out on some beautiful scenery on morning runs or hikes.

7. If you are flying to your location, you’re obviously going to be weight contentious about your luggage. However, if you’re road tripping, consider bringing your hand-held weights along. While you’re at it, why not bring a hot plate to save you the trouble of cooking in a coffee pot. If these are not options for you, once you arrive at your destination find a 1.5 liter bottle of water to use as weights.

What a beautiful sunrise run.

8. Chose a hotel with a gym and use it!

9. Dancing, circuit training, jogs, dips, crunches, push-up do not require fitness centers. Commit to a minimum of a set of push ups and sit-ups first thing in the morning to get the blood flowing then right before bed to tire you out. that way you won’t forget or not have time.

What other advice do you have on staying fit while traveling in a tasty world?