Trying to Eat Healthy When You Travel

Trying to Eat Healthy When You Travel

One of the hardest aspects of maintaining a healthy lifestyle is eating healthy while travelling. You have less control of the choices available and there’s so much temptation out there! You’ll also be having a really good time and dining out, so you won’t feel the calories you’re tucking in, which is probably not ideal if you were also planning of showing off your beachbody while on vacation.

So, what can you do to eat healthy while travelling?

  1. Read up on the dishes of your destination.

If you’re travelling abroad, it’s good to read up on the dishes of your destination. Not just to impress your local hosts, but also for that waist line. It’s important especially for places like Italy which is every tourist’s food paradise and where it’s very easy to stock up on those calorie dense pizzas!

Look for traditional dishes that are rich in fresh vegetables, lean meat or fatty fish. In Italy for example, opt for dishes like Minestrone soups, Grilled fish and vegetables and mussels. Steer clear of the alfredo pastas and lasagnes.

There are also handy apps available such as EatWell Europe which has an extensive food guide to European grocery stores, eateries and cafes.  You might also want to research on restaurant menus and scope out ones that are specifically known to be health conscious.

  1. Stock up on those snacks

One of the best ways to stop yourself from derailing from your diet is to pack healthy snacks. Pack little Ziplock bags with healthy, protein-filled snacks like nuts and jerky. You could also try roasting legumes like chickpeas and lentils which are incredible sources of protein as well as minerals like iron and calcium which are hard to get when you’re on the go. The protein rich snacks will keep you satiated and prevent hunger pangs.

  1. Skip the airplane meals

No one likes airplane food. So, why not just bring your own? Try bringing oatmeal or soup cups with you so you only need to ask the flight attendant for hot water. It will save you money on those overpriced, unhealthy airplane snacks too.

  1. Get yourself a portable blender

If you’re a smoothie person who enjoys fresh smoothies without breaking your wallet, you could invest in a small portable blender. They are lightweight and USB-chargeable. All you’d need to do is go to the grocery store or farmers’ market and get the fresh ingredients. It will save you trips to fancy, overpriced healthy smoothie places.

  1. Book a place with a small kitchen unit

If you’re really, really committed to your diet, you could try cooking on your own while travelling. Book accommodation that comes with a kitchenette and save yourself from being ripped off at tourist hot spots and probably won’t get food poisoning either!

Why Fad Diets are so Bad for You

Why Fad Diets are so Bad for You

You see the ads all over the television, billboards and in magazines where someone lost a crazy amount of weight in a short amount of time and they did it painlessly.  There are plenty of diets and weight loss products that make outrageous claims encouraging you to buy their products.  They prey on overweight men and women looking for a quick fix towards the body they have been dreaming of.  Aside from trying to get your hard earned money from why are fad diets so bad for you.

Short Term Results

The problem with fad diets is that they work.  If you follow their advice the chances are good that you will lose weight.  You make drastic changes to your eating habits and drop a fair amount of weight.  The only problem is that it doesn’t last.  You put the weight back on almost as quickly leaving you frustrated and back at square one.

Lack of Nutrition

Most of these “lose weight quickly” diets cut your calorie intake so severely that you aren’t getting enough nutrition.  Cutting back to 1200-1500  calories per day might be manageable yet many men still find this difficult.  You typically don’t last on these diets for very long because they are too hard to sustain.  You need a balance of fruit and vegetables, carbs and proteins in your diet.  Cutting out one food group altogether risks you losing out on much needed nutrients.

Long Term Health Issues

Some diets recommend that you only stay on them for a short period of time, an example of this would be any of the “cleanses” or “juice fasts”, all of these should set off alarm bells when you hear them.  Generally that means it is difficult and dangerous to your health.  A sensible and healthy wealthy loss plan will start you out with small changes shifting you towards eating healthier.  Dramatic weight loss may sound appealing but long term, permanent weight loss doesn’t work that way.

Obesity is a far too common problem in our society and most people don’t want to make the commitment required to take off all of the excess weight.  Fad diets offer you all kinds of promises that you want to hear, unfortunately they don’t deliver.  Losing is a marathon and not a sprint, it doesn’t happen overnight.  You need to start my making small changes that will stick over time. Start by cutting out the junk food and sugars.  Start by getting some exercise, even something as simple as going for a walk.  Save yourself the money that many of these diet programs are going to charge you and just start by making small changes.

Are You Getting Enough Iron in Your Diet

Are You Getting Enough Iron in Your Diet

Iron deficiency is most commonly associated with women it is a health issue that also affect men.  Not getting enough iron in your diet leads to anemia, the good news is that it is completely curable.  Low iron levels come from a poor diet or the body’s inability to absorb it from the food that you eat.  When you become anemic you have fewer red blood cells than a healthy person.  Red blood cells are what carry oxygen around your body.

Signs of Anemia

The symptoms of anemia will vary depending on the severity, moderate anemia comes with very few signs.  However you should watch out for brittle nails, soreness of the tongue, frequent canker sores around your mouth and if you have any unusual cravings for things like ice.  Here are some of the more common signs of anemia in men.

Treating Iron Deficiency

Treating iron deficiency will depend on how severe your condition is.  Ideally anemia is treated so that you have enough red blood cells and hemoglobin in your body.  Here is how you can treat anemia.

  • Change Your Diet: This is the easiest and quickest way of treating anemia.  Start with eating more red meat, if you follow a vegan diet then you want to consume more spinach, peas and lentils.
  • Supplements: If your iron deficiency is more severe and diet isn’t enough it may be combined with supplements.  When you start taking iron supplements you are also going to have to take Vitamin C at the same time.  Vitamin C is necessary for you to absorb iron supplements.
  • Transfusions: This is used when the disease is severe and you require regular blood transfusions. You are given an IV line and that is how the transfusion is done.  Most often this is used when someone who is also iron deficient and at risk of a heart attack.
  • Iron Fusions: This is another treatment for severe cases of anemia, usually when the body is unable to absorb iron from food or supplements.  The iron is administered directly into your bloodstream.

How Much Iron Do You Need

The levels of iron you need will differ between men and women, with women needing more.  For adult men under 50 you need to get at least 8mg of iron every day.  Women will need more than twice that amount at 18mg per day.  Iron is crucial to your overall health it helps your blood oxygenate your muscles so make sure that it is a regular part of your diet.

4 Tips for Eliminating Sugar from Your Diet

4 Tips for Eliminating Sugar from Your Diet

Cutting the sugar from your diet may be the single most important change you can do to improve your health.  Sugar is everywhere and Americans consume far too much of it.  The increasing amount of sugar in our diets has led to rising cases of obesity and type 2 diabetes.  If you want to live a healthier life then sugar needs to go.  Here are 4 tips for eliminating sugar from your diet.

  1. Give up the Sweet Drinks

Plenty of people are willing to give up donuts but completely unwilling to give up Coke or think Diet Coke doesn’t do them any harm.  That is not the case at all.  Another common problem is thinking that fruit juices are good for you when they contain almost as much sugar as soda does.  We have been conditioned since childhood to think that juice is part of a healthy breakfast.  The latest craze are energy drinks and sports beverages, both of which contain extremely high amounts of sugar.  If you aren’t eating sugar don’t drink it either.

  1. Cut Back on the Fruit

This is a bit controversial because while fresh fruit has plenty of nutrients it also has fructose.  You have to balance the good with the bad.  Limit your fruit to one serving per day and choose less sugary options like berries rather than sweet fruits like pineapple.  Fruit is another way of satisfying a sweet tooth so be careful that you aren’t overdoing it.  Try different snacks like nuts or vegetables with healthy dips like hummus or guacamole.

  1. Stop Drinking Low Fat Milk

The dairy industry has been advertising for years on how “milk, does a body good” and it does, just not the kind they are advertising.  While 2% milk does have less fat it has far more lactose, which millions of people cannot digest anyway.  One glass of milk has almost 3 teaspoons of sugar.  If you don’t drink dairy and opt for milk substitutes like soy milk, those are every bit as bad.  If you are a coffee drinker then use real cream, just skip the sugar.

  1. Soy is Not Your Friend

There is a lot of mixed science on whether or not soy is good for you, soy producers claim that soy is good for you but scientists from Harvard University disagree.  Soy also contains phytoestrogens and antinutrients that can interfere with the metabolism of iodine.  The phytoestrogens in soy can also interfere with the production of testosterone in men.  While soy doesn’t have anything to do with sugar beyond the fact that you will find it in many sugary foods and it doesn’t serve your nutritional needs.