Lose and WinStaying Healthy While Traveling

Session 10

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• Travel with snacks

• Shop local

• Make smart choices when dining out

• Plan to be physically active

• Try a 10-minute anywhere exercise routine

Key points

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Number #1 on-the-go tip: Always travel with snacks

Access to healthy snacks keep hunger away and give you that energy you need to keep going.

Snacksdon’t leave home without them

Healthy snacks that travel well:

• Peanut butter and apple sandwich*

• Granola bar

• Mixed nuts and chocolate pieces

• Carrot sticks & hummus*

• Cheese stick with whole grain crackers

• Whole fruit or dried fruit

• Beef jerky

• Pumpkin seeds*keep in cooler with ice pack

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Shop Locally

Once you arrive at your destination, pick up a few items at a local grocery store or market such as:• Fresh fruit• Yogurt• Cheese• Granola bars• Nuts• Individual servings of 100% juices

Keep perishable items fresh in an ice bucket or refrigerator

Purchasing a few items from the grocery store not only provides you with access to healthy foods, but you’re also likely to save money.

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Make Wise Choices Dining OutDon’t feel the need to splurge just because you are traveling!

• Start with a vegetable based soup or salad • Skip the bread and butter and spinach dip• Order a la carte instead of a big meal• Ask for condiments (butter, sour cream, mayo), dressings and sauces on the side• Don’t worry about “getting your money’s worth” and focus on the savings from

good health• Choose water, unsweetened tea, soda water, diet soda or other non-calorie

beverages• Ask for healthy substitutions such as steamed vegetables instead of mashed

potatoes or fresh fruit instead of fries• Order simple dishes with few ingredients as these are more likely to be healthy• Look for symbols on the menu to help you determine healthier items or ask your

server for lighter suggestions• Think about what you will order before you arrive at the restaurant so you’ll be

less tempted by unhealthy choices

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Better Breakfast Choices on the GoAt a restaurant: •Omelet filled with vegetables (no cheese) and side of whole-wheat toast • A bowl of oatmeal with fresh fruit and nuts• Small bran muffin – a touch of sweetness, but packed with healthy fiber

At the hotel continental breakfast bar: • Whole grain cereal with low-fat milk. • Fresh fruit with yogurt and cereal • Hard-boiled eggs with whole wheat toast

At the service station: • Single-serving whole grain breakfast cereals and low-fat milk.• Protein bars that contain both protein and fiber, but low in sugar• Hot breakfast sandwich with egg or small breakfast burrito

Fast food restaurants: • Egg on English muffin or breakfast burritos• Small sized fruit and yogurt parfaits

Start the Day Out Right!

Beverage calories add up fast. Choose these with breakfast:

•Water

• Hot tea

• Coffee with little cream or sugar

• 8 oz. (1 cup) of low-fat milk

• 8 oz. of 100% fruit juice

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Traveling by Car

Road Trip!Pack a cooler with sandwiches, beverages and snacks to ensure that you’ll have healthy choices available.

Stop at a rest area, have a quick bite and then walk around the grounds to feel re-energized.

What are some healthy snacks and meals you could prepare ahead of time?

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Plan for Physical Activity

Walk the city streets

Visit the hotel gym for a workout

Swim or play in the pool, lake or ocean

Pack stretch bands and do a strength training session

Try something new such as yoga, Pilates or aerobics class at local gym

Play basketball or tennis

One of the best ways to keep your weight in check is to get as much exercise as you can!

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Try this workout you can do anywhere with no special equipment.

1. March in place for 2 minutes.

2. Do 10 jumping jacks.

3. Do 10 wall push-ups.

4. Do 10 chair dips.

5. Get in full push-up position and hold for 1 minute.

6. Jump an imaginary rope for 3 minutes.

7. Balance on one foot for 1 minute, switch to other leg for 1

minute (use chair for balance if needed).

8. March in place for 2 minutes.

10 Minute Exercise Routine

Consult with your physician before participating in an exercise routine

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Plan Ahead

Think about your last vacation or trip.

• What could you have done differently to stay healthy?

• What will you do on your next trip?

• How can you use this information for everyday on-the-go life?