A go-to guide for those sneaky life moments you just KNOW are going to trip ya up!
Travel:
Plan the meals where you know you want to allow for treats or indulgences and don’t feel badly about it. The rest of your meals, make them as close to optimal as you can.
Thinking about caloric intake on a week to week basis instead of day to day (or even meal to meal) can be really helpful in these moments.
Focus on protein: eggs at breakfast meals, protein shakes you can easily bring with you, if your travel involves eating out, eat the protein in your meals first
Don’t forget about water: easy to accomplis and the easiest to forget.
Remember that 1 week of sub-optimal eating isn’t going to undo you – as long as you have an excellent foundation and standard to return to.
If you don’t, that’s where you’re going wrong. If you don’t have a routine to step back into that will keep you steady, you need to create one.
You can also grab the travel workout program here for some workout ideas ⬇️
Travel Program – DCST.pdf
Something salty:
You might be thirsty! Try water with electrolytes first. If you still want something salty – have it! Often time salty options we’re craving are going to be carbohydrate rich choices so pair these with a protein to satisfy what your body is asking for while keeping blood sugars stable.
Pretzels + peanut butter
Crackers + cheese
Popcorn + nutritional yeast
Nuts of any kind (sometimes just a handful can do the trick).
If it’s just that you have to have chips – look for options that have MINIMAL ingredients. Like, 2 or 3: potatoes, salt, avocado oil.
Something sweet:
If you get this craving every day or every night at the same time, I encourage you to look EARLIER in your day to see if you’re actually getting adequate calories or carbohydrates PRIOR to when the craving hits.
Options can be all over the place here – you can actually just let yourself have a little of the sweet treat you want! Sometimes, we’ll do everything we can to distract ourselves from what we want, overeat in a big way, and STILL have the sweet treat. Cut out all the other things, enjoy the treat. Move on. This is one option.
It may be that you’re actually hungry! Have a meal. Or have a snack.
Berries and fruit tend to actually scratch this itch pretty well.
Strawberries + choc chips
Apples + peanut butter
Frozen berries + yogurt
Peaches + whipped cream (homemade esp!)
Post Workout:
This is a great place to put your carbohydrates. Your body is burning energy, you’ll be able to utilize them in a productive way, metabolically speaking.
Don’t fear carbs, make them work for you by “dressing them up“. Meaning, pair them with protein, fiber, and/or fat to keep things balanced and steady.
If you’re super hungry after a workout, that’s reasonable! Pay attention and have a plan to give your body what you know it will be asking for.
You’re still hungry but are “over your calories”:
I would have someone support you by taking a look at how you’re breaking up where your calories are coming from. TYPICALLY, this is a sign that protein and fiber can be increased. These are great options for satiety and are usually the missing components when people are still hungry yet consuming appropriate calories.
Another consideration – perhaps you actually require more calories!
You need more protein in the day:
If you have a protein goal, you know what to hit, and you get to the end of the night and just didn’t swing it, this is where I like a little shake.
Protein shake or even just 1/2 of one
A little protein powder added to some yogurt
Protein hot chocolate if it’s cooler out
A “clear” whey protein option can feel refreshing if it’s super hot or just don’t prefer to drink milk
Yogurt on it’s own, cottage cheese, or simply an extra serving of the protein you’re having for dinner are also very easy wins here.
Feeling the afternoon slump
Here is another example of taking a look at what happened BEFORE you started to feel this way. Have you had some protein and slow carbs? Or are you running on coffee and muffin?
If you’re feeling this way every day, you need to restructure the morning / afternoon with more balance. More fiber, more protein, supportive carbohydrates.
Additionally, you can plan to have a little balanced snack during this time! Something to look forward to, an opportunity to nourish your body, and a way to make what is typically so draining feel fun and exciting again.
If you’re reading this and realizing you don’t have a clear and functional FOUNDATION to guide you, reach out! We can make that for you together!
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