The Travel Solution for Your Gut (Go on holiday and still stay in shape)

  04 July 2011, 11:57:35 (286 clicks)

There's a boatload of reasons traveling sabotages even the most disciplined person's eating and fitness habits. Your schedule is disrupted. You're surrounded by gobs of unhealthy food. But here's the thing: If you learn to recognize these potholes-and avoid them-you can actually return from your next trip leaner and healthier than when you left. So grab your bags. It's time to learn the new rules of the road.

The Airport Expands Your Gut
Today, traveling means waiting. And waiting? That means eating. Not only are you within striking distance of the airport food court, but also the normal aggravation you endure when traveling fires up your body's stress hormones-actually making you crave those sugary, high-calorie foods you find at the airport.

The result: A couple of hours in an airport terminal can easily turn into a couple of thousand extra calories in your diet. For instance, munch a Classic Cinnabon while you're waiting at the gate and you've ingested 700 calories. A Starbucks blueberry crumb cake? Another 800 calories. Worst of all, those high-sugar, high-carbohydrate foods are the least satisfying when it comes to reducing your hunger-and the best at spiking blood levels of insulin, a hormone that stimulates fat storage.

Solve the problem: Pack more than your clothes. Put some thought into healthy snacks that you can pack with you. Don't give into the temptation. Eat the snacks you packed.

The Flight makes you a blimp
It's no secret that airplane air is dry. (With a relative humidity of less than 10 percent, the cabin is twice as arid as the Sahara Desert.) But most travelers don't realize that breathing dry air can turn you into a blimp. Dehydration due to airline air is a major cause of fatigue, and fatigue gives you a reason to eat.

Solve the problem: Start drinking water. Keep your appetite in check with a solid liquidation plan. Drink 8 ounces of water before your flight. More important, drink one 16-ounce bottle of water for every 2 hours you'll be in the air, and down it all before you land.

As for airline food, follow this three-step process when you can: Pass on any food with "pas" in its name-pasta and pastries, for instance; make sure a protein dish (chicken, beef, or fish) is your main entree; and request seconds of any fresh vegetables they serve. Most airlines nowadays let you choose your meal in advance (for free). Choose a low-glycemic and low-fat meal for your travels.
Snacks? Ask for nuts or fruit instead of pretzels and chips.

Working out is hard work
At home, fitting in your workout is simple. But things are less predictable on the road, and missing a workout can make your belt feel tighter. A review board for the American College of Sports and Medicine found that, on average, men need to exercise at least 200 minutes a week just to maintain their weight.

Solve the problem: Schedule your workout times in advance. Run on the beach, choose adventurous tours or use a gym facility near your or in your hotel.

Booze, you loose
Frequent business travel can drive anyone to drink. That's okay occasionally, but if you make heavy drinking a nightly habit, you'll max out your pants faster than you do your credit card. "Besides being packed with extra calories, alcohol compromises your willpower. So you're less likely to stick to your eating plan," says Althea Zancosky, R.D., from the American Dietetic Association.

Indeed, toss down four or five drinks and you're logging the caloric equivalent of a slice of cheesecake and an 8-ounce sirloin. Worse, you'll be more likely to order the cheesecake.

Solve the problem: Take control of your food intake by ordering lean meats-chicken, fish, steaks with "loin" in the name. They're rich in protein, which makes you feel full while you're eating. And they're not easily upsized. Round out your meal with a house salad and a side of vegetables. Of course, stay away from the booze. If you want a drink, go for a vodka soda or a glass of wine ( just incase you can't stay off the booze completely)

Minibars create a mega-you
Hotels may be the worst diet trap since Thomas Jefferson introduced French fries to America. Room service offers high-calorie, restaurant-quality food delivered straight to your door and charged to your room, no cash needed. And the minibar isn't an amenity, or a "bar" at all. It's an evil little fat-making refrigerator.

Solve the problem: Sabotage the system. Ignore the mini-bar and go for a walk (you are on holiday, remember). You might just find healthier food elsewhere.
Natalie Kashani has a degree in Kinesiology and is a certified and experienced personal trainer and health professional. She is the founder of THE ART OF BODY - featuring Studio Pilates, Physio and Personal Training services. If you want to get in shape call: 08123 89 0999.
E-mail: ns@theartofbody.com. Website: www.theartofbody.com
Copyright © 2011 Natalie Kashani