Tips for Traveling Light

Before your trip:

• Set your goals and bring a food journal with you. Write it all down!
• Plan a reward for the end of the trip if you follow your plan 90% of the time.

At the airport:

• Plan Ahead and carry emergency snacks
• Airports are notorious as havens for fast food and sweet treats -stay away from the temptations by carrying some healthy snacks with you like an apple, 10-20 raw nuts, string cheese, a half of a sandwich on whole grain bread or a healthy snack bar. This way you can stay on schedule with your 3 meals and 2 snacks and not be beholden to the airline’s schedules or get in trouble if your flight is delayed.
• If you are on a flight with meal service always specify a special meal-each airline is different but they generally offer several choices like low calorie and low fat.
• Flying dehydrates your so be sure to keep a bottle of water with you. Dehydration slows down your metabolism and raises stress hormones!

When ordering out:

• Start each meal with a salad (viniagrette on the side) or a fresh vegetable soup! These are the ultimate high response cost foods that really take the edge off your appetite due to their high fiber content.
• Take the opportunity to sample vegetables you haven’t experienced before!
• Ask questions and be assertive. Remember it is the chef’s job to make everything taste great which often means adding sugar and fat! Avoid anything described as fritti, sautéed, deep fried, crunchy, crispy, breaded, creamed, etc….and ask the wait staff if they can have the sauces on the side and prepare your food broiled, grilled or steamed.
• If the wait staff can’t tell you what is in something, i.e. “it’s the chef’s secret sauce”-stay away! A tablespoon of special sauce can add 100 calories to your meal and most dishes will have 3-6 tbsp of sauce on them….!
• If it isn’t how you ordered it or expected it, send it back!
• Banish the enemy from the table-send the bread basket away or at least keep it out of your reach if your table partners want it. Instruct them to keep it away from you at all costs!!!
• If you feel like you are losing it, go to the bathroom and have a chat with yourself and get it back together.

At the pool/beach:

• If a drink has an umbrella in it-don’t drink it. One pina colada can set you back 600 calories AND increase your appetite while decreasing your willpower-a devastating combination!!!
• Stick with sparkling water with a splash of juice and a twist of lime in it during the day and if you are going to have a drink at night limit it to one glass of red wine during or after dinner.

At a buffet:

• Use a small plate at a buffet and fill it up ONCE.
• The best way to handle a buffet is by taking a preview tour first-choose the items that you really want making sure that you are getting a balanced meal of non starchy veggies, high quality protein and high fiber carbohydrates with a minimal amount of fat. The only thing you are allowed to load up on are non starchy veggies (providing they aren’t covered with a fattening sauce)
• This is a great time to engage the “3 Bite Rule”. If you see something that is a more decadent choice that is one of your all time favorites take a 3 bite portion of it so you can enjoy it guilt free (as long as you don’t, under any circumstances, go back for more!). The 3 Bite Rule is a one time a meal, a few times a week MAX rule.
• And remember-if you should be sleeping, you shouldn’t be eating-i.e. NO MIDNIGHT BUFFETS!!!
• Wear a regular fitting waistband or better yet a belt so that you will feel it if you are overdoing it. Never wear an elastic waistband to a buffet!