Staying Fit while Traveling: How to Navigate a Menu

How to Navigate a Menu

Frequent travel often goes hand in hand with partaking in restaurant cuisine. Whether you choose a restaurant for convenience or a special occasion while abroad, it is important to understand how to successfully navigate a restaurant menu. Particularly in Italy, where a variety of carbohydrate-filled meals dominate the menus and are typically the most cost-effective options, it is important to continue to eat a mindful and balanced diet. However, it can be difficult to navigate and understand restaurant menus, especially in a foreign country.

Upon entering a restaurant and perusing its menu offerings, there are several key phrases to look for. 

Here are some examples of phrases to avoid when selecting an item from the menu:

Anything fried

Frying adds a significant amount of unnecessary and unhealthy caloric value to the food item. Watch out in particular for fried meats and potatoes!

Anything that is served in a cream or cheese sauce

Think of it this way, cream sauce translates to "this food will clog your arteries," and no one wants that. Cream-based sauces are often prepared with fat-filled dairy and cheeses. They are also filled with sneaky extra calories and unwanted fats.

Anything that is primarily composed of simple carbohydrates

Simple carbohydrates can be found in many restaurant desserts, pasta dishes, and pizzas. Foods that are primarily composed of simple carbohydrates are not balanced or good for your body. Although carbohydrates are an essential part of the diet and by no means should be completely removed from your diet, an excess of simple carbohydrates can lead to bloating and faster weight gain.

In contrast, here are some key phrases to look for when choosing a healthy, balanced menu option:

Tomato-based or light sauces (garlic, balsamic vinegar, olive oil, lemon)

These sauces contain significantly less calories and are also typically fresher and more nutrient-rich than their creamy counterparts. If you choose a pasta dish or other sauce-based option, opt for these lighter sauce choices to feel satisfied without the extra empty calories and fats.

Anything that is prepared by grilling, oven-baking, or pan-searing

This method of preparation requires much less oil to cook the food than frying. It also allows for the true flavor of the food to be enjoyed. Also keep in mind that spices and fresh herbs are great ways to season grilled or baked dishes without packing in extra calories.

Balanced menu items that contain a healthy mix of vegetables, carbohydrates, and protein

Although sometimes hard to find, these dishes are ideal for the restaurant diner. They incorporate all major macronutrient groups and include healthy and nutritious items to keep you energized throughout your day of travel.

Fresh fruit rather than decadent sweets

Craving something sweet after a meal or as a snack? Many countries, especially Italy, offer some of the freshest and most delicious produce in the world. Take advantage of the fresh (and inexpensive!) produce available to you and cure your cravings by choosing fresh fruit. While in Italy, I have eaten some of the best oranges, kiwi, and pineapple I've ever had! Trust me, your body (and waistline) will thank you for it!

While traveling, there are many ways to enjoy the cuisine offered without abandoning your healthy lifestyle. With mindful choices and balanced eating, it is very possible to stay healthy while abroad! Stay tuned for more weekly blog posts on how to stay healthy while traveling!

In the meantime...get moving! Here is a link to a fun and effective full-body workout from Fitnessblender that doesn't require any equipment or much space! Happy exercising!

Fitnessblender- Kelli's Favorite Total Body Toning

https://www.youtube.com/watch?v=U7K6yFOjsJI

First Weeks Abroad- London, Florence, and Rome

Staying Fit While Abroad

For the next 15 weeks, I will be fulfilling a lifelong dream of living and studying in Europe. Follow my journey through the EU as I learn how to adapt to my surroundings and give advice on how to stay fit during a trip abroad!

Two weeks ago, I boarded a plane and left my little town in the USA to study abroad for a semester in Europe. My first stop, London, lasted three days, and then my group packed up again and flew to Florence, Italy. Now, we have just moved to Rome, which will be our home and place of study until May!

Before the Trip

Before leaving for Europe, I made sure to prepare for the cultural differences between the US and Italy. I knew that because the Mediterranean lifestyle that Italians live typically keeps them in shape, there would be less opportunities to exercise in traditional gyms. I was a little worried that a lack of fitness centers and typical gym equipment would prevent me from maintaining my fitness regimen. I was also concerned about having healthy options and keeping a balanced diet. I didn't want my three main food groups to be pasta, pizza, and gelato while abroad (although that may seem like a delicious diet). With that in mind, I set off to Europe, prepared to adapt to my changing environment.

Here is a picture of my suitcase with Cocky, my school mascot, who will be traveling with me throughout my journey! I love my school so much and am so glad to be able to bring a small piece of it abroad with me!

Traveling

Traveling was probably the biggest challenge to staying active throughout the day. Between flights, train rides, and bus rides, it is difficult to stay active on travel days. My advice for staying active on travel days is to try your best to move as much as possible, but don't stress if you can't fit in a workout on a travel day. I found that on many travel days, the best I could do to stay active was walk around the airport during layover. However, traveling can be hard on the body, so it is more important to stay relaxed and rest on travel days than to worry about making time for a workout. If you find you have time to sneak in a quick workout session or walk between flights or bus rides, that's great, but if not, just try your best to be active on non-travel days.

This is the interactive map that was displayed at my seat during my flight to London!

Walking...LOTS of Walking
(and climbing, and hiking, and staying active)

I think that it's appropriate to dedicate a section of this post to walking. For anyone who has travelled to Europe before, you know that walking is the best mode of transportation for exploring and sightseeing in new areas. Before leaving for my trip, I was told that walking would be a large part of my daily routine in Europe. I thought I was prepared- at my home campus, which is pretty large (and hilly), I walk to all of my classes. However, after walking a total of over 10 miles on my first day in London, I realized that I would be walking more this semester than I have ever experienced. This is not a bad thing at all- walking is great for your heart and is an excellent method of staying active throughout the day! For anyone planning to travel to Europe, I suggest that you embrace walking as the best mode of transportation around the city you're visiting. It's how most of the locals get around, and it allows you to stay in shape while experiencing some of the most breathtaking scenery the world has to offer.

Here is some gorgeous scenery from London (left) and Florence (right) during some of our walking tours.

This is a typical report from my phone after a day of exploring in Europe. It's pretty satisfying to see how far I've walked every day (about 20,000 steps per day) since I left the US!

Eating Healthy in the EU

Navigating the cuisine in a new country can be a challenge. Every country and culture is very different, and regional cuisine varies greatly from place to place. For example, in London, there were health food stores on every block, and every meal included a protein and vegetables or fruit. The food available is very similar to common foods in the US, and restaurants are willing to accommodate special requests. This is an ideal scenario for health-conscious travelers like me.

This was one of my favorite dinners in London- a kale salad with shredded chicken, apples, avocado, walnuts, and feta cheese. So good!

Impressed by the food offered in London and hoping for the same luxury in Italy, I boarded the plane to Florence. After my first few days in Italy, I realized that the cuisine would present a challenge to healthy eaters like myself. Carbs rule in Italy- between the pasta, bread, and pizza, it's almost impossible to find a meal that doesn't proudly display a carbohydrate as its main asset. Italy is also the land of gelato, which, although delicious, isn't exactly a health food. And, although Italians are extremely warm and welcoming, they are very offended by any request to alter the food they offer. To them, food is not just something you choke down while you run from one class to another. It's something to be labored over and enjoyed for what it is.

Although it was a bit of a challenge to adjust to the meal offerings in Italy, I eventually learned how to mindfully order and prepare food here. It is very important, whether at a restaurant or at home cooking, to maintain balance in your diet (yes, even in the land of yummy carbs and gelato). At times, it can be tough to find the fully balanced meal that we're accustomed to in the US, but with some creativity and willingness to try new cuisine, it is possible to eat a well-rounded diet in Italy. Although typical Italian restaurants may only have 25 variations of pizza and pasta, local markets have some of the freshest (and most budget-friendly) produce I've ever had. Also, in Italy, preservatives and processed foods are almost nonexistent, making for much cleaner, healthier food options in cafes and grocery stores. In order to eat healthy in Italy, my advice is to eat as much fresh produce as possible, stick to whole grain breads/oats, and eat sweets sparingly (as tough as it may be to say no to the gelato).

Here are some of the healthier food options in Italy. Above (top) is a picture of the foods typically offered at breakfast- fruit, yogurt,  seeds/nuts, fresh bread, and fresh juice. Above (bottom) is a picture of the homemade granola I made every morning from the breakfast bar- oats, pumpkin seeds, flax, coconut flakes, and walnuts (sometimes you have to get a little creative)!

Exercising While Traveling

Although walking is a very effective method of staying in shape abroad, it is also important to exercise as much as possible- you have to offset the gelato somehow, right? Although there aren't many traditional gyms in Italy, it is possible to stay in shape with at-home or hotel room workouts. For the first two weeks in Europe, I lived out of a hotel room and used Pinterest to find workouts that I could do without equipment in small spaces. Now that I am in an apartment, I will continue to do at-home workouts, combined with outdoor runs and other outdoor activities. As much of a challenge as it may be to workout in a hotel room, it is worth the reward of feeling reinvigorated, healthy, and in shape during your trip abroad!


Above (left) is a picture documenting my first hotel workout in Florence, because if you didn't take a Snapchat, did it even happen? And above (right) is a great full-body Hotel Room Workout for those who are traveling without access to a gym!

Stay tuned for weekly posts about how to maintain a healthy lifestyle while abroad!

Food is not the Enemy

Food is not the Enemy

Whenever I attend a pageant or even spend time around pageant competitors, I inevitably hear phrases like "I need to start dieting to lose weight for this pageant," or "I haven't eaten all day so I look good onstage." These phrases, although commonplace in the pageant world, are disappointing to hear because somewhere along that young woman's journey competing in pageants, someone taught her to make food her enemy for the sake of a slimmer appearance. When young women speak of extreme diet plans or make disparaging remarks about their bodies, what should be a fun, empowering experience for them takes a dark turn because they feel pressure to change their eating habits in an unhealthy way to increase their chances of winning a coveted title.

What I wish I could tell all of those women, and what I do tell anyone who asks, is that food is not the enemy. Food is fuel for the body, and should be treated as such. Without proper nutrition and fueling, the human body cannot properly function and overall health is compromised, sometimes in an irreversible way. Food becomes even more important when weight loss is the goal because clean, consistent eating, rather than erratic, unhealthy dieting, is the key to lasting results.

What I also want to communicate to young women struggling with dieting, especially those who compete in pageants, is that the ideal "skinny" appearance is not always healthy. Being strong and healthy is so much more important than reaching a certain number on the scale. Everyone's body is different, and as long as you are healthy, strong, and confident, you will shine onstage, regardless of what the scale says. Don't make food your enemy or risk your health to obtain your desired appearance.

So, next time you are preparing for a pageant, remember that food is fuel that is vital to your success and overall health. Also remember that a strong, healthy body is so much better than an underfed, unhealthy one. Above all, if you are confident in yourself and appreciate your body, you will not only feel your best, but you will also look your best onstage.

Eating Clean On-The-Go

How to Eat Clean On-The-Go

Now that summer is in full swing, my schedule has changed drastically from a class-work-home routine to a more varied, unpredictable routine. I have found that it can be very challenging to continue eating healthy, nutritious foods while commuting to my summer class, working, and preparing for a national pageant. For many families like mine who seem to only become busier in the summer with work, camps and activities, traveling, and more, it can be difficult to maintain a consistently healthy diet on-the-go. Although it is easy to drive through a fast food restaurant or run by a convenience store for a meal or quick snack on the go, regular consumption of these high calorie, low nutrient density foods will wreak havoc on your diet. With the skyrocketing heat and humidity of the upcoming summer months, it is more important than ever to make sure that you are properly fueling and hydrating your body every day.

Here are some tips for eating clean on-the-go:

Pack a lunch box with snacks and drinks, and take it wherever you go.

My little gray lunch box and I are best friends. We go everywhere together, every day. And although I am sometimes teased by my classmates and peers for being "the girl with the lunch box," I never need to stop at a restaurant or vending machine when I get hungry. Every morning, I pack my lunch box with snacks, water bottles, and meals (if I'll be gone all day). With my lunch box handy, I always have healthy foods within arm's reach if I get hungry throughout the day. The lunch box technique also helps me save money on extra food throughout the day.

Invest in a refillable water bottle. Introduce said water bottle to your lunch box, and take them both wherever you go.

This tip is especially important during the summer. If you don't already have one, purchase a sturdy, high-quality refillable water bottle and make sure to fill it several times per day to stay hydrated on-the-go. This will help you save money (water is usually free and disposable plastic water bottles definitely aren't) and reduce your carbon footprint (less plastic used=happy earth).

If you do go to a restaurant, make healthy, nutritious choices.

Whether you're on vacation or traveling around your hometown, it is important to choose healthy options when you eat out. Many restaurants, even quick service restaurants, offer healthier options that will fill you up without destroying your diet. Choose foods with fruits/vegetables, lean protein, and healthy carbohydrates to make a well-rounded meal that will help you properly refuel your body (helpful hint: if it's on the dollar menu, it probably isn't very nutritious).

Don't take a vacation from exercise.

Just because you're on vacation doesn't mean you should take a vacation from staying fit and healthy! If you're traveling or out of town, make sure to schedule time to exercise every day. Many hotels and resorts have great fitness facilities and can even offer suggestions on walking/running/biking/hiking options in the area, so there is no excuse for abstaining from exercise during your vacation. Even a few minutes of cardiovascular exercise or strength training will be beneficial to your health. And exercise gives you a great dose of endorphins, which will make you even more content while you're relaxing on vacation.

You Are What You Eat

Today, I came across this picture online:

The picture caught my attention because growing up, I always heard the saying "you are what you eat," but I never quite understood what it meant. When I saw this photo today, the meaning of this phrase became very clear to me. Your overall health is a reflection of your eating habits. If the majority of your diet consists of fast, cheap, easy meals with highly processed foods and low nutrient density, your body will suffer the consequences of the poor quality of your diet. In contrast, if you eat pure, high-quality, nutritious foods, you will begin to see and feel positive changes in your health.

With that being said, eating healthy 100% of the time is easier said than done in the fast-paced, busy lives we all lead. However, the journey to healthy living and healthy eating begins with just one small step in the right direction. If you gradually improve your diet with small changes and continue to change your lifestyle one step at a time, it is easy to transform good habits into long-term lifestyle changes. Although the occasional "slip-up" or "cheat day" is inevitable (and perfectly fine in moderation), clean eating will improve your overall health and well-being.

I don't know about you, but if you truly are what you eat, I'd rather be pure, healthy, and wholesome than cheap, easy, and fake!

Check out this easy guide for simple food swaps that can improve your diet and jumpstart your journey to better health!

Source: http://www.nhs.uk/change4life/Pages/low-sugar-healthy-snacks.aspx

Avoiding "Workout Negotiating"

My Top Five Favorite Workouts For the Workout Negotiator

Often when I go to the gym, I am guilty of being a "workout negotiator." I approach on a piece of cardio equipment, determined to meet a certain goal. Then, as soon as I start exercising, I immediately find myself internally negotiating, thinking maybe I don't need to complete my full time goal, and that maybe just fifteen, or ten, or even five minutes would suffice. I enjoy exercising, but monotonous workouts often make me lose interest quickly. Over time, I have searched for new workout plans or activities that keep me entertained while also helping me maintain the right level of intensity in my workout. Here are the top five workouts that keep me from negotiating my way out of exercising:

1. HIIT/Tobata Workouts

      

One of my favorite boredom-busting workouts is High Intensity Interval Training (HIIT). HIIT workouts involve short bursts of high-energy cardio or weight exercises with brief rest periods in between. These workouts allow you to incorporate a variety of different activities into one workout and keep you entertained while still providing a challenging workout plan. Another great thing about HIIT workouts is that they are customizable and allow you to choose the intensity level you want to exert in your exercises.

Here's an example of a short HIIT cardio workout plan:

2. TRX/Suspension Training

I started using the TRX suspension ropes during my workouts when I was training with Kristen and Micah at ENP, and I still enjoy using the TRX to change up my workouts. TRX training is a great way to build strength without using weights. There are also so many ways to use the TRX suspension ropes that it is easy to create a full-body strength workout using the TRX alone!

Here is a TRX workout plan that provides some helpful images for beginners:

3. Trade the Treadmill for an Outdoor Workout

An especially easy way to change up your workouts and make them more entertaining is moving your workouts outside! Now that it's spring and the weather is (usually) beautiful, it's a great time to incorporate outdoor workouts. Move your run from the treadmill to a running path outside, run the stairs of a nearby building, or even walk outside in the evenings to maintain your cardiovascular endurance in a more entertaining way!

Aren't these beautiful State House steps just asking you to come run them?

4. Partner Workouts

One of the best ways to avoid workout negotiating is to bring a workout buddy to the gym with you for accountability and motivation. Partner workouts are entertaining and fun, and even allow you to create some healthy competition with your workout partner. The only thing better than seeing results is sharing your progress with a friend!

If this doesn't build friendship, I don't know what does!

5. Group Exercise Classes

Participating in group exercise classes like Boot Camp, Yoga, and Spin Class helps you change up your workout routine and try new exercise styles. The instructor will help you stay motivated, and the group class environment will help you work hard throughout the class. GX classes are also a great way to try new exercises for free (group exercise classes are typically included with your gym membership).

Group exercise classes are a great way to stay motivated and avoid negotiation during your workout!

Progress Report

Progress Report

After two and a half months with Elite Nutrition and Performance, I am happy to report my progress thus far!

Since I became a sponsored athlete, I have lost four pounds and 3% body fat! This may not sound like much, but I can definitely notice a difference in the way my body looks. I am very happy with the changes I've made during my time with ENP.

I wasn't going to include this, but I received a little encouragement from Kristen and decided to post these...here's a "before" picture:

With some tweaks to my diet and exercise, and some new workout techniques....

Here's my progress!

(forgive the flaming football tattoo on my arm, it was temporary)

I'm proud of the changes I've made to my diet and exercise and excited to see how my body continues to change and improve as I continue with this process. I am forever grateful to Sam and Kristen at ENP for their generosity and support throughout my sponsorship. I only have a few more weeks with ENP, which is bittersweet, but Kristen and Sam have equipped me with healthy lifestyle skills that I can use for the rest of my life.

Thanks, ENP! Y'all rock!