Originally Posted on Kayla Tocco Fitness
I’m not sure about you all, but this fit mom has to find clever and creative ways to make sure I’m able to follow my meal plan, especially when I’m on the go so often. When I’m on prep, I have to do things that aren’t necessarily convenient, but rather that will continue to improve my physique and get it contest ready, but if I’m in off season, it’s all about lifestyle and doing what works to keep myself in good shape year round. Whether you have a full time job, you’re a mom (which is a full time job in and of itself), an entrepreneur, or even all of the above, all of us can use some tips to staying on track with such busy schedules. Here are some of my favorite ways to do just that:
- Voluminous Snacks For The Win- If you’re driving, and getting in a meal means either waiting until you can stop somewhere and eat something on your own plan or stopping at McDonald’s, you’re best bet is to try to hold off, especially if you’re prone to giving into hunger cravings. Easier said than done if you’re starving though, am I right? That’s why I LOVE packing healthy, snacks for my drives. Slicing up some cucumbers or bell peppers and sprinkling them with some Mrs. Dash or Kernel Season’s seasonings for flavor and keeping them in an easy to reach Ziploc bag in my car is a life saver! No, cucumbers don’t sound nearly as good as fries, but they’re what you call voluminous foods, meaning you get more food for very little calories. To put it in perspective, you can eat EIGHT cucumbers and barely hit the calorie count of a medium fry from McDonald’s. I don’t know about you, but one cucumber is more than enough to hold me off usually and saves me all of those crucial calories and unhealthy deep fried fats. (Side Note: Fat is NOT bad, I’ll be doing a post on this on my blog in the future so stay tuned.)
- Meal Prep is a Lifesaver- It truly is, it keeps you from having to make a last minute decision at a fast food joint for lunch between something unhealthy and unhealthier. I know, I know, I know. Meal prep sounds like a pain in the butt and spending hours of our weekend cooking is the last thing any of us want to do. But you know what’s even more of a pain, in my opinion? Having to cook five-six meals, EVERY DAY, 7 days a week (and that’s just for me.) I definitely don’t have that kind of time and I know those of you that work full-time jobs, away from home, definitely can’t cook multiple times a day. What if I told you, there’s a way you can prep your meals for the entire week in less than 2 hours? Well, there is. It’s called batch cooking and I’ll be doing a post about it on my blog in the future so make sure to keep following.
- Protein Shakes as a Meal Replacement- I don’t recommend using a protein shake as a meal replacement on an everyday basis because getting your nutrients from whole foods is a much better idea and protein shakes are meant only to “supplement” your normal diet. But, I’m also not a stranger to the fact that sometimes, getting a meal in, is just damn near impossible. Keeping a clean shaker bottle in your car at all times, along with a bottle of water and a small Ziploc bag or Tupperware container with protein powder in it, will allow you to always be ready for the unexpected. Having a protein shake is better than skipping the meal entirely.
- Don’t Drink Your Calories- This tip is for more than when you’re just on the go, but I notice that the times I’m craving a soda or Gatorade or Starbucks Frappuccino, is when I’m constantly on the run and feel the need for an energy boost, but drinking all of the mentioned items above, definitely adds up. Instead, opt for water, black tea, or coffee with stevia and almond/coconut milk. I know that water gets boring, but you can add sliced fruit to it to add some refreshing and delicious flavor, and the coffee and tea can give you that morning or afternoon energy boost you need and if prepared properly, won’t add unnecessary calories and sugar to your day. Many people focus on eating right, but don’t see results, and I’ve noticed with many of my clients, it’s because they weren’t keeping track of what they were drinking. That’s a big no-no, especially since a 12oz can of Coke contains 140 calories and 39 grams of sugar. No thank you! I mean, I love Coke just as much as the next person, but I’d much rather use those calories toward food, because this fit mom LOVES to eat her calories- haha. Plus, stopping at a drive-thru or gas station for a drink provides a whole other set of temptations along with it, like wanting to purchase a pastry or chips and that’s definitely something you want to avoid. The best way to avoid temptation, is to not put yourself in a position where it’s all around you (at least as much as is humanly possible, that is.) Which brings me to the final tip:
- On the Go Cravings- Getting creative when you’re craving something in particular is extremely important, especially when you’re on the go as that’s the most likely time that you’ll find yourself giving into said cravings. Craving something with a crunch? Why not opt for unsalted nuts, like almonds, as a snack that’s packed with healthy fats and that crunch your needing. Craving something sweet? Keep some berries in a Ziploc bag or slice an apple and take it with you. While you still want to watch the sugar content in fruit, it’s definitely a better option than candy. Craving something salty? Try some string cheese, pickles or edamame with salt (of course you’ll have to cook the edamame ahead of time.) No, they won’t taste like the food you’re craving, but a lot of times they’ll help you ward it off long enough for your mind to forget about it. Don’t forget, sipping water also helps with cravings by keeping your stomach full and also my rinsing your mouth of anything you’ve previously eaten that could be causing the cravings.
While getting creative with these types of things comes with time, I hope the above tips at least helps to give you a start in the right direction. You have to remind yourself of what your end goals are. If you want to lose weight bad enough, then remind yourself that you can do this and also that you’re only human and if you mess up or give in, you must forgive yourself and move on to the next moment and do better at that time.
What are your go to tips and tricks for healthy eating on the go?