Work Travel & Your Nutrition
Over the years of being in corporate myself and practicing as an accredited nutritionist, I have seen the negative effects of work travel and how much they can affect a person physically and mentally. Aside from the lack of sleep, inability to take a rest in between back-to-back meetings and events and the jetlag, our nutrition is considerably compromised. For many of my clients, this is an area we work to cover in depth, in sessions, as it still proves to be the one area that can derail your hard work when it comes to achieving your health and fitness goals.
Following is the step-by-step breakdown of considerations you can apply if you want to get on track and stay on track with your health.
When booking the flight:
Pre-select your plane food (online). E.g. a low-fat meal or fruit platter.
Review hotel and restaurant menus in advance to decide what you can/want to eat.
Call the hotel in advance and have them help you plan your meals/snacks (where possible).
When on the flight:
Avoid the packaged processed food and dairy (bread rolls, pasta crackers with cheese, creamer, desert, dried/deli meat, eggs), which can bloat you and/or provide an uncomfortable feeling in your bowels. A better option are non-starchy vegetables and/or fruit salads.
Processed foods are higher in sodium, sugar, fat, and preservatives and are also ‘long lasting’ for a reason – real food has a short expiry date!
Plan your travel snacks in advance and replace plane food with your onboard snacks (e.g. protein bar/nut bar, trail mix).
You may have alcohol, as long as you are matching your water intake i.e. 1:1. Generally, people say they particularly feel the hard effects of alcohol on flights, but usually they are dehydrated. Alcohol also causes excess water retention that is difficult to mitigate once you land an proceed to eat and drink more at meetings, events etc.
At hotel and beyond:
When you land, visit a convenience store and stock up on fresh fruit, water, nuts/seeds and/or protein/granola/energy bars.
Schedule time during your work program for use of the gym or pool facility… or go for a run outside! 20 minutes us all you need to start your metabolism.
Beware the Breakfast Buffets! Stick to one serve of your ‘Healthy Plate’.
Corporate lunches and dinners:
It is worth keeping in mind that travelling for work is not the same as a holiday. Nor is it an excuse to deviate from a healthy routine (particularly if you travel a lot for work). During these trips it is more important that you try and stick to your healthy routine (including exercise) as much as possible, so that the excess weight does not creep up.
You will feel more prepared to continue eating healthy, and exercise once you return home.
Tips for eating at corporate lunches and dinners:
Steamed/grilled/baked/poached meat and vegetables.
Make your entrée/appetizer your main meal.
Avoid most sauces and dressings, especially creamy. Tomato-based sauces are a better option and ask for either less sauce or dressing on the side with your meal.
Visualise your ‘Healthy Plate’ and keep ½ your plate full of non-starchy vegetables.
Pause between bites and engage Mindful Eating.
Skip desert, particularly if you are drinking alcohol. This will limit your sugar intake, and you may feel better and less bloated the next day. Keep in mind desert is a ‘Sometimes Food’ (i.e., 20% overall intake in your day or week) and should therefore be treated this way. Instead of treating yourself at each function, chose one function where you can treat yourself.
The above applies to you if:
You're currently working with me privately or in a group program.
Have seen my work &/or have attended one of my Nutrition Seminars.
Are currently tracking well with with your fitness &/or fitness goals & want to avoid derailing these with work travel.
Have made progress with your body composition goals & want to avoid derailing these with work travel.
Take what you can from the above, and build slowly at having it become routine with your work travel. You’ll come back feeling energised and motivated to work on your health and fitness goals.
Want personalised coaching to reach your desire body composition goals? I work specifically with high achievers to help them achieve their health and fitness goals in a way that is tailored to your needs, conscious of your busy lifestyle and sustainable longer term so that you have the tools to do this on your own and make it second nature in the future.
Book your initial call with me here.
Karen
