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Men Made For More Podcast Episode 76: How To Eat Well When Traveling

nutrition Oct 13, 2020

Have you ever had your nutrition derailed due to travel? Anyone that’s traveled knows how hard it is to stick to a way of eating that supports you and your goals when it comes to looking and feeling your best. And while there are without a doubt some challenges that are common - it doesn’t mean you have to throw in the towel on eating well when traveling. Listen up today to find out some tips and strategies to keep your diet on track when on the road.

Are you looking to look, feel, and perform your best when it comes to your health? Then you need to start striving for High Performance in your health. I put together a free download for you guys to help you do just that called The High Performance Health Starter Kit. Click the link below to learn the 5 Foundations you need to address to get healthy, strong, and confident in your health. Head on over to to download your free copy.

Listen to this episode on your favorite podcast app HERE

How to Eat Well When Traveling

[00:00:00] Dave: Welcome to the Men Made For More podcast show designed by men for men. Looking to get strong, feel confident and live a high performing life. As men. We face many challenges as we try and strive for better life. Want to live a meaningful and confident life, but don't know where to start. You've lost your physical and mental edge.

[00:00:18] That's keeping you from living out your full potential. You're tired of talking about doing big things and you're ready to start living it. But the men made for more podcast. Our goal is to teach you how to strengthen your body, your mind, and your purpose. On your way to reaching your full potential.

[00:00:34] It's time to start living as a man. You know, you can be to help lift up those that matter most in your life. In this podcast, we'll leave no stone unturned as to what it takes to get out of your comfort zone and step into living a strong, competent, and high-performing life. We'll focus on the topics that matter most for helping you develop into the man you were made to be, and our goal is to not only build strong men physically, uh, to help coach and develop strong friends, sons, brothers, fathers, isn't [00:01:00] owners, and professionals in every area of your life.

[00:01:03] I'm your host, Dr. Dave Paczkowski, proud husband, business owner, physical therapist and strength coach with a passion for helping other men strengthen their body, their mind, and their purpose, wherever you're at in your journey. Remember that you're made for more. I'm excited to have you with us today and let's dive into today's episode of the Men Made For More podcast.

[00:01:24] Hey guys, welcome to today's show. We're talking about how to eat well when traveling, and this is something that a lot of people ask about maybe a little less this year in 2020, compared to in previous years with just less travel happening in general. Uh, but still something that's so prevalent for people because.

[00:01:45] Traveling being on the road, being away from your normal routine, your normal options is no reason to let your health goals slip. And if you've ever had your nutrition derailed due to travel, you're not alone. Anyone that's traveled before and knows how hard it is to [00:02:00] stick to a way of eating that supports.

[00:02:02] What your goals are, what results you're after, when it comes to looking and feeling your best. And I get it, there's totally challenges. There's things that are so common for people that make it maybe a little more challenging than being at home. But that doesn't mean that you have to throw in the towel on your eating when you're traveling.

[00:02:20] So listen enough today to find out some tips and strategies to keep your job on the right track when you're on the road. Now I know. At some point you've, you've probably traveled before and you've been stuck with little to no good options at some point. And sometimes that's due to just the area you're in.

[00:02:39] Sometimes you don't have access to good food. And sometimes we tend to think traveling as an excuse to. Uh, just let our diet slept for a little bit too. I have some things that we wouldn't normally have and I'm by no means saying that when you travel, you have to perfect and super clean and rigid, but I am talking about.

[00:02:58] Uh, trying to find some [00:03:00] healthier options and choose better over perfect. When it comes to traveling. And that's what I want to talk about today because I get it. It's not easy to eat healthy on the road and it's not always fun. Now you have to know what kind of vacation you're on. If you're on a vacation where you're really just looking to splurge and enjoy it, I get it.

[00:03:17] That's different. And about when you're trying to keep your health goals on track, when you're trying to keep eating healthy and feeling good. On your trip because I've, I've done both have been able to travel and be very successful with eating healthy and I've also traveled and completely let things slip.

[00:03:34] One decision turns into a bunch of bad decisions, eating and drinking. And then all of a sudden I feel lousy I'm setback weeks. It seems like in terms of how my body's feeling and how my energy is, and I've gotten a little wiser over time and I've realized that that's just not worth it for me. It doesn't, uh, It doesn't feel as fun when I, when I suffer for it for days or weeks after coming back from traveling.

[00:03:57] So when I talk to you guys today about [00:04:00] what are some ways to eat healthy when you're traveling, what are some practical tips you can use to not to do this next time? You're traveling. First thing I recommend is hit the grocery store right away and stock up. When you're able to now you may or may not have access to.

[00:04:17] A fridge. You may not have access to much storage, but when you're able to stack up on some things that. How will help support your goals and help keep you healthy. Now, you know what those are suits are for you. Uh, you can find some non-perishable things which are second tip is finding some non-perishable healthy options.

[00:04:37] Ideally, you can do this at the grocery store is going to be some better options, but even if you have to go to a gas station or something, some nonperishable items such as. Beef jerky, canned fish. We love our sardines here in the Paczkowski household is a staple for us when traveling in any of these canned fish are very easy to consume, very easy to store.

[00:04:58] Uh, I've gotten, [00:05:00] I've grabbed my backpack to the airport before for having too many sardines in there. True story. But these things are things like that are. Extremely valuable when you're traveling. You're not sure what kind of food you're going to be around, but these things can be an awesome way to make sure that, you know, you're getting at least something that works for you.

[00:05:17] Nuts, seeds, something along those lines can also fall into that of stuff. That's easy to pack and easy to have on hand. Now caveat with that is make sure that you don't, if you pack, if you're packing a lot of snacks, you don't have to eat them all on the flight there, or the drive there. A lot of people, they pack a lot of snacks and then cause they're sitting there, it's like, Oh, well it's it's right there.

[00:05:37] I'll I'll have a little bit, make sure you're spacing these out. These are meant to be there if you don't have other good options or if you're a hungry and craving snack, having some things on hand. So make sure the key with having things on hand is that. They have to still be on hand for them to be successful.

[00:05:53] So if you eat all of them in the first couple of hours of the trip, then that defeats the purpose of stocking up. Find those [00:06:00] things when you are going to be eating out a next step thing better over perfect. Talked about this at the start of the show, eating out is not a reason to just say screw it and pig out.

[00:06:11] You're going to want to determine going into the meal, what potential changes you can make. And that can be something like, instead of fries, I'm going to order a salad. I'm going to get it, but I'm going to do it without the bun. I'm not going to get extra sauce or dressing on there. Things that tend to have a lot of fat or sugar.

[00:06:28] Uh, those are some things decisions you can make going into a meal. Usually you at least have an idea of what's there. And. You can make those decisions, make those smarter to help set yourself up for success during it, if you're going to an Italian restaurant, it could be, I'm not going to have any of the bread before that they serve before any of these little wins can.

[00:06:49] Can really work wonders for you. You know, that that can look so different person to person in terms of what works for you. What, you know, can, can make you feel better. But determining this ahead [00:07:00] of time is the big picture. Get with this one, because if you wait to do it during it, if you're not prepared and you wait to look to the meal till you get there and you see something and you're super hungry, by that point, you're going to default to.

[00:07:12] The easy option or what you're craving, but if you make that decision ahead of time and commit to yourself to stick to it, that makes it so much easier to follow through when you get there. So make sure you're predetermining that ahead of time, especially if you know where you're going to be eating that.

[00:07:26] Now, even if you're going to a fast food place, there's plenty of options that still will allow you to stay on track. And that would be something like, you know, some kind of chicken sandwich or burger without the bun. Most places have salads. Now there's ways to eat much healthier, even better. Fast food places are, have come a long way with options that are available.

[00:07:45] So make sure you're making those healthy choices and think better over perfect. It's not going to be your, uh, you know, your nice grass fed patty with your homemade avocado, uh, dressing on it. And [00:08:00] this is perfect. These sweet potato fries that are cooked in the right oil. You're going to have to make some sacrifice I says, but choose better over perfect. Now when able to something, I recommend something that's worked well for my body. I'm not saying this is the case for you, but generally speaking for myself and for a lot of the clients that I work with opting for high quality fats and protein over carbs choices is going to be a better option when traveling.

[00:08:26] Now, why is this? It keeps you full for longer, fats and proteins tend to be more satisfying. They tend to stick to, uh, you know, stick to our bones for longer. And, uh, people tend to feel more satisfied and feel better when choosing that. If you're eating things like dried fruits, if you're eating things like, uh, any, any kind of carbs sources, if you're drinking your calories, these are things that are going to make you hungry sooner and tend to make you crave more of the carbs or the sugars or the candy or the ice cream, or you name, whatever it is.

[00:08:59] But [00:09:00] fat and protein source are going to be better. And that's, if we're talking non-perishables that's things you mentioned earlier. Canned fish can be good beef jerky. If you have access, if you're out to eat, getting something, a solid protein source and something with some good quality fats in it. Now be aware of.

[00:09:15] With this, be aware of energy bars and be aware of some of the drinks you're drinking sugars can add up quickly in drinks sometimes, you want to pick up like a vitamin water or Gatorade or something you hydrate, which isn't necessarily any better for hydration than water would be, but some of those things can carry a lot of sugar, same thing with energy bars, they're easy to pack even things that, uh, people seem as has healthier foods like RX bars still carry a lot of, uh, sugar and, uh, can actually set you back on your goals.

[00:09:45] So make sure you're looking at labels, try and choose things with a little higher, higher quality, fat and protein options over the carb sources. A few more tips here, make sure to drink lots of water and take it easy on the caffeine and alcohol when able. [00:10:00] especially if you're not used to drinking a lot of caffeine, a lot of times when we're traveling, we're reaching for more coffee or which reaching for more drinks, make sure that your.

[00:10:09] Yeah, I'm not saying don't enjoy yourself, but don't have those things, but make sure it's not going overboard or not. Um, not leading to say poor food choices down the road, because when you're dehydrated, you're going to crave a different, usually less healthy foods. So make sure that you're choosing water when able, even if that's between the caffeine between the alcohol drink, lots of water.

[00:10:30] Now, if there's, uh, if there's really no good options. Try fasting. And you're not going to starve. You can skip a meal if you're in between on something. And this is again where I like to have people choose more higher quality fats and proteins. Cause it makes something like a fasting, like the time window between eating, it allows you to stretch it out a little farther.

[00:10:52] So I know that you won't starve. If you do have to skip a meal, just because it's noon doesn't mean you have to pull over to the next fast food place and find something to eat. [00:11:00] If you see, even at noon, you can try and stretch it out a little more and wait for the right choice to come around. So that's a last option.

[00:11:08] I do have one bonus tip to add to it, make sure you're prioritizing movement and sleep, stress management, those things that I harp on in so many other of the shows that I do on here, because is those things are really key towards our cravings, towards how we're responding to situations. If we're reaching for certain foods or not, those things are so important, especially if we're talking.

[00:11:30] Crossing time zones and your jet lag and things are thrown off your sleep schedules off. It makes it much less harder to make those right decisions. So even though this is a show on today on eating well, those are bonus tips that should not be left unsaid move, and it doesn't have to be strenuous, crazy workout.

[00:11:47] Take a walk, get move in, get some good quality sleep when you can, and that will help you with your goals as well. So remember guys, the choice is up to you. You don't have to be perfect when you're traveling. You don't [00:12:00] have to, um, you don't have to be rigid. It doesn't even mean you can't enjoy yourself, but pick and choose your battles, especially ahead of time when you can predetermined those things that you want to work on and then follow through with it, set yourself up for success.

[00:12:13] If you guys listen to yesterday's show, talk to all about motivation and the myths behind it, if you just hope that you're motivated on a trip and hope that you're feeling healthy, just cause you're feeling healthy. When you plan the trip doesn't mean when you actually get in the situation that you're going to want to follow through on that.

[00:12:28] So don't rely on motivation alone, set yourself up for success with some of these strategies, and then you can stay on track with your health and fitness goals. You can still enjoy yourself and you can come back feeling good and not worrying about setting yourself too far back. So guys, I hope that was helpful.

[00:12:44] Uh, always reach out if you guys need anything. If you guys are looking for some more specific advice, when it comes to nutrition or in fact exercise movement, any of those other things as well, uh, put together a free download for you guys. The high-performance health starter kit, the links right there in the show notes.

[00:13:00] [00:13:00] Make sure to check that out covers the five foundations needed to get healthy, strong, and confident in your health. So make sure to check that out, reach out if you guys do need anything. I appreciate all you guys listening in and I'll talk to you tomorrow.

[00:13:12]Thanks so much for listening to today's episode of the manmade for more podcasts, hope you found today's show valuable and you have some actionable strategies you can apply to your life today. This is your first time listening. Thanks for being here. The aim of this podcast is to provide a ton of the best possible content to help you grow in your journey, to becoming the best version of yourself.

[00:13:34] You enjoyed the podcast and found it helpful. Please make sure to subscribe to the podcast and leave a five star review. Thesis scriptions interviews help other like minded men discover the podcast and take the next step in strengthening their body, their mind, and their purpose. You're a regular listener.

[00:13:49] I can't thank you enough for investing in yourself in this show. Please make sure to share this with a friend or post on social media and tag news. Your favorite part from today's show. If you haven't already make sure to join the men [00:14:00] made for more Facebook group to be a part of a community of likeminded men that are elevating their game and living for more by searching men made for more on Facebook.

[00:14:09] Keep challenging yourself growing and know that it's okay to get out of your comfort zone and know that you're made for more. Thanks for listening and see you guys soon.

Most men have lost their physical and mental edge that is keeping them from living out their full potential, so we’ve created a way to help you get your edge back. Join the Men Made for More Facebook group to learn how to strengthen your body, your mind, and your purpose to become the man you know you can be.

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