6/2/11

Eating on the Road

Swimming is the best way for me to brainstorm. I have come up with many ideas for talks, presentations, blogs and articles while swimming lap after lap after lap. Yesterday at Master Swim...was one of those practices where I had no choice but to brainstorm.
300 warm-up
100 skull
6 x 100's 50 free/50 IM order (2 fly, 2 back, 2 free)
6 x 50's drill
Main set:
1 x 3000
200 warm-down
Total: 4500 yrds

Well, at least she only had us do one 3000 and not two! So for 43 minutes, I thought about anything and everything and the time just went on by.

I hope you enjoy my latest IG article. A topic that I have discussed several times before but hopefully there will be a new tip that you can apply to your journey in becoming a healthier, stronger and better well-fueled athlete.


Eating on the Road


Pertaining to nutrition, the overall mission of an Iron Girl athlete is to develop a healthy relationship with food. Although body composition goals are often primary reasons for embarking in the Iron Girl lifestyle, longevity, performance gains and a commitment to keeping your body healthy are top priorities when creating lifelong, practical dietary habits. For the nutrients that you put into your body will help fuel your fitness routine as well as reducing the risk for disease or illness.

If you prioritize heart-healthy choices on an every day basis, you should welcome traveling (or when celebrating a special event) as an opportunity to try new foods and to enjoy a temporary change in routine. While it is advisable to maintain a few healthy habits to control blood sugar levels, maintain energy and limit overindulging, it is important to be "ok" with not abiding to your every-day eating routine. By feeling confident with the foods that you put in your body on a daily basis, you should find yourself at ease when eating on the road.



Regardless if you are traveling for an athletic event, for fun or work, a little creativity will help you apply your personal healthy eating habits while on the road. If you haven't quite figured out how to balance everyday eating with eating on the road, here are a few helpful tips:



1) Plan ahead to have an idea where and when you will eat. Google the surrounding area to have an idea of your dinning/grocery/food options. Do not go into a meal starving.

2) Bring along single-serving and/or portioned-controlled snacks such as fruit, veggies, yogurt, canned fruit/applesauce, trail mix, cereal, string cheese, nuts, granola bars, sandwiches and water (if traveling for an event, don't forget to bring water for race day!)

3) Pack your own meals for the road. Make your own wrap, bagel or deli sandwich (purchase a quality cooler and/or insulated lunchbox).

4) Be creative. For example, gas stations typically have microwaves. Bring along a packet of oatmeal or a 100-calorie bag of popcorn for a satisfying snack.

5) Be frugal. If you are going to spend your money on a healthy meal, it's suggested to pass on the $8 lettuce and tomato salad. Create a meal that will make you feel most satisfied. Consider a $1 yogurt parfait at McDonald's for desert, a PB&J sandwich (from the Kids Menu) at a bagel shop or an egg-white flatbread sandwich at Dunkin Donuts or Subway.

6) Snack on fruits and veggies. It's really easy to have a colorless diet when you travel (unless you count M&M's or Skittles). Ask the locals for the nearest grocery store and pick up a few servings of fruits and veggies for a colorful and fibrous snack.

7) Don't forget about protein. It's really easy to indulge in carbs while on the road (especially if you are a vegetarian). Mom-and-pop restaurants (or diners) often cook-to-order. Cottage cheese, yogurt, tofu, skim milk and egg whites are great sources of protein to add to your meal.