Staying Healthy While on the Road

May 1, 2011

Dear Q-Ru,

As summer approaches, my business travel schedule increases and in turn my waist line tends to follow. Do you have any tips on how to stay healthy when you are on the road and have limited control over your schedule and meal options?

Thanks,

Jeff

Jeff,

One of the challenges we face in trying to maintain a healthy lifestyle, is what to do when traveling. How do we eat healthy when we're limited to airport food, event catering and business dinners? How do we keep up our exercise routine when we're on a plane most of the day, on show site or in meetings?

Here are some health-enhancing strategies to try to keep in mind while you are on the road:

Start at the airport before you even leave. Avoid eating the airline food. Although what the flight attendants are handing out is very tempting, it's usually nothing but sugar and junk carbs. A better option is to plan ahead and pack healthy snacks or a meal to take with you. Even a quick stop at the airport sandwich shop for a healthy sandwich with lean meats, vegetables and whole grain breads and a side of fruits is an option if you are tight on time.

Avoid the pastry and donut platter during the show or meeting and opt for the fresh fruit if it is available. Also consider bringing your own fruit or whole grain bagel with nut butter if a store is close by.

Avoid soft drinks and fruit juice and opt for water, tea or coffee instead.

Avoid overeating. Just because you may be expensing your meals on the company, try to keep in mind that your health and waistline are not covered in your expense reimbursement.

When it comes to alcoholic beverages moderation is key, but also try to avoid the cocktails and beer and opt for wine instead.

Try to stay at a hotel that has a gym, even a small one. A brief 20 or 30-minute workout is better than none at all. If your hotel doesn't have a gym, try to get in a 30-minute walk before your day starts.

GET SOME SLEEP. Resist the urge to stay up late working, or being out at an extended happy hour with the team. If you don't get proper rest, you'll be less productive the next day and your metabolism will actually be slower as well.

Overall, try to do a little planning ahead and work to make healthy choices for yourself instead of following the crowd. You don't have to isolate yourself from socializing because you fear there won't be healthy options. There is usually something on every menu that you can make work into a healthy meal. Ask for sauces on the side, request meat to be grilled or broiled instead of fried, get the side salad instead of fries or chips and get club soda with lemon instead of soda.

By implementing some of these tips you should find that in time, hitting the road for work doesn't have to coincide with tipping the scales.

Sincerely,