WAC Magazine

July 2012

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Page 21 of 61

Nutrition By Shana Hopkins, MS, CN, WAC Nutritionist Eating on the Go W Shana Hopkins is a certified nutritionist and holds a Master of Science. She can be reached at 206.839.4782 or shopkins@wac.net. Healthy food items that carry well include apples, oranges, nuts, dried fruit, hard-boiled eggs, string cheese, and peanut butter or almond butter sandwiches. Healthier protein bars can come in very handy, too. The PaleoBars the WAC carries are an excellent option and are available in fitness areas and the Wellness Center. Bars made with nuts and dried fruit are also a nice whole-foods choice. Although you can't take large amounts of liquid travel time without succumbing to unhealthy temptations. Start by carrying food with you. Airlines typically don't provide food of substance, and if they do the nutritional quality should be examined. Taking your own food ensures you'll have a healthy bite when you need it. a challenge, but you don't need to sacrifice good nutrition just because you're not at home. If travel is part of your standard routine, implementing strategies to maintain a healthy diet is a must. Doing so will give you more energy, prevent indigestion and help you stick to your fighting weight. Being prepared will help you navigate extended AC members lead active lifestyles. For many, that involves regular air travel. Eating healthy while on the road can be Planning and persistence can keep you healthy while traveling via the coffee pot in your room for instant cereal. Add some dried fruit and nuts and you have a hearty breakfast. Use mini unsweetened applesauce cups to complement your oatmeal, or have them as a snack. For easy-to-carry protein, think high- quality meat jerky devoid of preservatives, including nitrates. One of my favorites is buffalo jerky. It's lean and high in protein. Small tins or pouches of tuna make another great portable-protein option. Eating out at restaurants, meanwhile, goes hand-in-hand with travel. Dining in unfamiliar cities can add another layer of complexity to finding a healthy bite. Ask your hotel concierge for tips on healthy dining locations. Also, go online and check out restaurant menus ahead of time. Other tips for eating healthy when eating out include: • Skipping bread. Eating two pieces of bread with butter or olive oil can add up to 400 calories. important for preventing fatigue. If you are traveling for business, food options can sometimes be out of your control. Do the best you can. One easy meal to manage is breakfast. Take packets of rolled oats with you and add hot water Remember, excess sugar and caffeine can drain your energy ... and disrupt your sleep. through airport security, you can grab a bottle of water on the other side and carry it with you. Doing so will allow you to stay hydrated and lessen your likelihood of drinking something unhealthy. Remember, excess sugar and caffeine can drain your energy in the long run and disrupt your sleep cycle. Maintaining proper energy rhythms while traveling is • Ordering a small side salad. This will take the edge off while you wait for your main course. Ask for dressing on the side. Some salads boast 800-plus calories because of the dressing. Eating healthy on the road takes planning and persistence, but your active lifestyle will benefit from your vigilance. • Choosing baked or broiled fish rather than fried. Fish is a low-calorie protein, generally carrying 30 to 40 calories per ounce. 24 | Washington Athletic Club Magazine | JULY 2012

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