STRATEGY TIME: What to do when you travel

STRATEGY TIME

What to do when you travel 

One of the biggest challenges that I have experienced with flexible dieting and have talked to many others about are maintaining both sanity and consistency when you have to travel. The biggest issue for me when I am on the road is that I have less control over the foods that are available and the schedule that I have established for hitting my numbers throughout the day. I travel much more frequently now with work and am still in the process of figuring out the best way to make this system work when I am on the road.

Ultimately, I think there are three strategies for when you are on the road: 

1: Take a break and enjoy - sometimes this is the best opportunity to just take a little break from the counting, tracking and planning. This is definitely the strategy I would recommend if you are going on vacation. Take full advantage of the situation and just enjoy yourself, the people you are with and the destination. As long as you are not totally out of control everyday, you will be able to get right back on track when you get home. Your mind and body will thank you :)

2: Do your best, don't stress and estimate as best you can - This is the mid range option and probably the most practical. This will allow you to still keep things in check as long as you aren't stressed out by the fact that things may not be exact. 

3: Plan and pack - If you have a very specific goal and really want to stay dialed in while you are gone then is the the most involved and consistent option. With this strategy, you can pre-package and plan all of your meals for your time away to make sure you are able to meet your numbers with accuracy. This will take a lot of preparation and creativity but is definitely achievable.

All in all, every one is different, every one has different goals and every trip has it's purpose. These are just the three tactics that I will use when I am on the road depending on the situation and how I am feeling with my current training and nutrition goals. 

I recently bought these two travel friendly options to try and make this situation a little more manageable: 

Digital pocket food scale This is about the size of my cell phone and easy to toss in my purse or carry on to use as needed
*bought on Amazon -- click the link above*

Travel size bathroom scale This is about the size of a license plate, lightweight and easy to toss into my carry-on
*bought on Amazon -- click the link above*

FOOD CHOICE TIP: Variety is the spice of life

FOOD CHOICE TIP

Variety is the spice of life 

One of the tougher components of a macro-based nutrition regimen is the ease of a routine. If you always eat the same things then you always know what the macros are. For some people this works and eating the same thing day in and day out is totally doable. However, for the majority of people variety is the spice of life and they need to work different foods into the mix in order to stay on track. Here are a couple things that I do regularly when I feel like I need to change it up:

*Eat Seasonally -- that way you are eating the food with the most flavor

*Buy what's on sale -- it will force you to learn how to cook and prepare new foods and saves some cash.. Double win!

*Recipe hunt -- Pinterest.com can be your BFF here

*Stalk your friends on myfitnesspal if they share their diaries to find some new food ideas

*Have breakfast for dinner or dinner for breakfast

*Think back to your childhood and recall things you used to love to eat and work them back in somehow 

*Go to the grocery store in off hours -- it will be less busy and you can browse the aisles for new food options without getting run over by the masses -- this is the one time you don't want to go to the grocery store with a list -- just go in and shop and see what you find to put in your cart.

WIN THE DAY: Ideas on foods that will help finish your macros at the end of the day

WIN THE DAY

Ideas on foods that will help finish your macros at the end of the day

A lot of people find it hard to finish off those macros at the end of the day in order to get those last couple grams of carbs, protein or fats in without totally throwing off one of the other numbers that is already maxed out. Below is a helpful list of foods based on different macro make-ups that will give you some ideas of the foods that I use frequently based on the numbers I need to fill in to hit my numbers. This is just a start and I will continue to update it as more ideas come to me-- feel free to leave other ideas of foods that you use in the comments sections, the more the merrier!! Let the games of 'Macro Tetris' begin!

Some of the foods in these groups might have small amount of other macros but I tried to come up with as many ideas as possible for each of the categories below. 

Carb Only
Fruit
     High: Bananas, apples, pineapple, berries, dried fruit (raisins)
Potatoes
Rice
Rice Cakes
Cereal
Canned pumpkin
Spaghetti Squash
Applesauce
Instant pudding mix
Candy (not highly recommended in large quantities but sometimes it's the only option)
Poptarts
Carrots
Non-fat Yogurt

Fat Only
Oil Based Salad Dressing
Olive Oil
Coconut Oil 
Shredded Coconut, unsweetened
Coconut Butter
Butter
Full fat Coconut milk
Macadamia nuts
Ghee

Protein Only
Egg whites
Protein powder
Sliced Deli Meat
Chicken breast
Gelatin powder
Shrimp
Canned tuna

Carb+Fat
Ice cream
Avocado

Protein+Carb
Non-fat Dairy products (cottage cheese, greek yogurt)
Veggies (snap peas, broccoli, cauliflower)
Beans
Quinoa
Lentils

Fat+Protein
Salmon
Cheese
Red Meat (steak, bison)
Whole Eggs

Save this image in your phone and keep it handy!

CILANTRO LIME WHITE RICE

CILANTRO LIME WHITE RICE

Don't fear carbs, they fuel you, help you recover and build muscle. As long as you are eating the appropriate amount, carbs should be your best friend! Similar to sweet potatoes, this is another great way to get a 'carb only' food in the mix if your fat or protein is limited.

This is a great, simple rice recipe that goes well with a lot of different proteins. I would highly recommend it in a bowl with taco season flavored ground meat and some guac, YUM! Did someone say homemade Chipotle burrito bowl? Go crazy, add the extra guac!

Ingredients:

1 c white rice
2 c water
1 TBSP olive oil
pinch of salt
Juice of 1 lime
2 TBSP cilantro, finely chopped

Directions:

1. Rinse and drain rice in a strainer
2. Put water in a pot and place on stove on high until it begins to boil
3. Add the oil and salt to boiling water and stir
4. Add rice to the pot
5. Once the water reaches a boil again, cover and reduce to low
6. Let simmer for about 15 minutes until all of the water is absorbed
7. I stir my rice only once while it cooks, usually after about 10 minutes
8. Once the water is absorbed, remove the rice from heat
9. Add in the chopped cilantro and lime juice, stir just until it's mixed

CHOCOLATE PUMPKIN PROTEIN RECOVERY SHAKE

CHOCOLATE PUMPKIN PROTEIN RECOVERY SHAKE

Because it's fall and everything in my life currently includes as much pumpkin as possible. This is also a good way to make sure your are maximizing recovery after workouts with protein and carbs to refuel until your next full meal. It's so yummy that it's the perfect reward for a great workout. 

Ingredients:

1/2 - 3/4 cup canned pumpkin (as you can see in the picture I froze my pumpkin in an ice tray to make cubes, I use 3 cubes in my shake)

1 serving chocolate protein powder (should be about 25g of protein, depending on your brand it could be 1 or 2 scoops)

1 Tbsp nut butter

Ice (about 10-12 cubes)

Water or Milk of choice

Directions:

Put all ingredients in a blender. I have found that it works best when I add them in the in order of: Pumpkin, protein powder, nut butter, ice and then water. Blend to your desired consistency and enjoy!
*I also add my creatine in here to help with recovery

ROASTED SWEET POTATOES

ROASTED SWEET POTATOES

This is one of my go-to recipes that is simple and versatile. These are easy to make in big batches and can be eaten on the go and in all kinds of meals. Eat them on their own, with some cream cheese or almond butter, with some grilled chicken, or on top of a salad.. so many options! These are a great dense carb option that has no fat and minimal protein so if you are looking to fill out those carb numbers, here is your answer!

These are great post-workout, both easily digestible and very very yummy. Toss in a tupperware with some cinnamon and head to the gym! It tastes so good it's basically my reward for completing my training session and quite honestly I feel like I am missing out on my rest days when I don't have this little piece of heaven. It's also really easy to make a big batch of the potatoes at the beginning of the week so that you have enough to make a post-WOD snack all week long-- efficiency and no excuses :)

Ingredients:

3-4 large sweet potatoes, cut into 1" cubes (I used white sweet potatoes in the picture to the left)
coconut oil, in the liquid state*

Directions:
1. Preheat oven to 400 degrees. 
2. Oil a large baking sheet (preferably with edges, this will come in clutch when it comes time to stir the potatoes) with coconut oil. 
3. Toss the cubed potatoes on the pan and mix to coat them in the coconut oil -- add more oil if needed.
4. Bake for about 20-25 mins until the sweet potatoes are tender, I usually stir potatoes in the pan about halfway through just to help them cook more evenly.

*Cheater note: you can also use coconut oil spray (found at Whole Foods, Trader Joe's or online), it makes this whole process even easier!

MACRO FRIENDLY SANDWICH TO GO

MACRO FRIENDLY SANDWICH TO GO

As I was running out the door yesterday, I threw together this quick little snack that is travels very well and is easy to eat when you are on the move. I needed a snack that would just hold me over until a late lunch and this was perfect. I can't even remember the last time I had salami but I used to eat it all of the time as a kid and it will now be something I snack on regularly :) Laughing cow cheese wedges are one of my favorite things too and the pepper jack one that I used here is my favorite flavor right now.

Ingredients:

1 Rudi's Spelt English Muffin
1 Laughing Cow Cheese Wedge, pepper jack
6 slices of Gallo Light Salami

Mustard, optional

Directions:

1. Spread cheese wedge on both sides of English muffin

2. Add Salami & mustard

3. Assemble sandwich, toss it in a container/bag and head out the door!

As you can see, it's more of a snack than a meal but the macros are pretty good. This is another highly adaptable idea -- change up the cheese, use bread, change out the protein source -- options are endless!! Below is a picture of everything I threw in my bag for the afternoon since I wasn't sure how long I would be gone or how hungry I would be. Just wanted to share some travel friendly snack options that are regularly in rotation for me. 

EASY AND SAFE MICROWAVE SPAGHETTI SQUASH

EASY & SAFE SPAGHETTI SQUASH

(made in Microwave)

Spaghetti squash is a great alternative to pasta but so many people are afraid (it's very scary to try and cut a raw spaghetti squash!), just don't know how to make it or think it takes too long. I have found this fool proof method that solves all of these problems :) It's fall and spaghetti squash is so 'IN' right now!

Ingredients:

1 spaghetti squash

2 TBSP water

Directions:

1. Poke 8-10 evenly placed holes in the spaghetti squash with a fork and place the whole squash in a microwave safe dish

2. Microwave for 4 mins and let sit until cool enough to touch, this will soften the squash enough so that it is easier to cut (your fingers will thank you!)

3. Cut the spaghetti squash in half around the middle, remove the seeds with a fork or spoon and place back in dish with the middle facing down

4. Add 2 TBSP of water to the bottom of the dish and microwave for 5 mins

5. Check the squash after 5 mins is up and continue to microwave in 2 min sections until the shell is tender and the middle is cooked through.

Cooking time will vary based on the size of the squash and the power of your microwave

6. Once cooked, remove from microwave and turn the pieces over to cool

7. When it is cool enough to handle, remove the squash strands from the shell with a fork

Best way to eat it is with some ground up meat (chicken, turkey, beef, bison, etc) and your favorite spaghetti sauce -- quick and easy meal! Each squash should get you 3-4 servings and it holds well in the fridge for about 5 days.

PUMPKIN SPICE STEEL CUT OATMEAL

PUMPKIN SPICE STEEL CUT OATMEAL

(made in Rice Cooker)

Ingredients:
1/4 c steel cut oats
1/4 c canned pumpkin
2 tsp Chia seeds
1 TBSP Cream (optional)
1 TBSP Nut Butter (I used the Wild Friend Sugar Cookie Peanut Butter.. yum!)
Cinnamon to taste
Pumpkin pie spice to taste
1 tsp vanilla extract
1 c water
1/2 TBSP sugar free pumpkin spice syrup (optional)

Directions:

1. Mix all ingredients in the rice cooker and stir well to combine
2. Set the rice cooker to brown rice or porridge setting until done!

When I make this, I will usually make 2 or 3 servings at a time so that I have breakfast ready for multiple days. You can also make these in the slow cooker by cooking them on low about 6 hours.

Again, this is a highly adaptable recipe based on the things you eat and your flavor preferences.. so get creative and enjoy! These are great to eat warm right out of the rice cooker and cold out of the fridge if you aren't going to eat them right away. You can also reheat them in the microwave for about 1-1:30 if you are making them ahead of time but still want a hearty, warm breakfast :)

CARAMEL APPLE PIE PROTEIN CHEESECAKE

CARAMEL APPLE PIE PROTEIN CHEESECAKE

Ingredients:
2 - 8 ounce containers of fat free cream cheese at room temperature
2 - 5.3oz containers Dannon Light & Fit Greek Yogurt (I used the caramel apple pie one here but pick whatever you want!)
2 eggs
2 egg whites
2 servings/scoops of protein powder (I used vanilla here but again, use whatever flavor you want)
1 tsp vanilla extract
5 drops liquid stevia (optional)

Directions:

Preheat oven to 325 degrees
1. Mix wet ingredients.
2. Mix dry ingredients.
3. Mix wet and dry ingredients together.
4. Pour into greased pie tin (or oversize muffin tins like I did so they are pre-portioned for you)
5. Bake at 325 for 30-335 minutes until cooked through -- it will vary based on your oven and whether you put it in a pie tin or oversized muffin tins

Recipe makes 8 servings and the macros for my recipe was 1.3f/9.6c/16.4p

And of course I enjoyed mine with a little bit of pumpkin spice cream cheese as frosting :)