The healthy business traveler

A Rolfer™ is trained to assess your entire body’s structure to determine the underlying cause of the pain in your sacrum and lumbar spine.

by Karen Langston — 

Business travel can be difficult for those trying to eat well and exercise every day. Here are a few tips for maintaining a healthy lifestyle while on the road.

Plan ahead. Before booking your next hotel room, do a little research. Make sure it has a mini bar. Then research where the nearest grocery store is. Before checking in, make sure you have plenty of good food with which to stock your mini bar, such as vegetables, salad, fruit, deli meats, cream cheese and high-grain, high-fiber crackers.

Do not leave home empty-handed, take some healthy snacks with you, such as almonds, walnuts or cashews. Their protein and fat content will keep you satiated longer and provide key nutrients your body can use. Add some raisins, dried cherries or cranberries for a sweet, low-calorie snack.

Air travel is hard on your system because the recycled air on planes is drying, which can leave you dehydrated. A mere 5 percent drop in water levels in the body can lead to a 25 to 30 percent loss of energy and a 2 percent drop can cause fuzzy short-term memory. Mild dehydration causes your metabolism to slow down by 3 percent. So drink up.

Constipation is also another problem for frequent flyers due to jet lag, time zone changes, improper eating and not drinking enough water. Bring fiber with you, which will keep you full and decrease your chances of binge eating. This will also keep you regulated. Flaxseed or psyllium seed husk is light and easy to carry. To cut down on suitcase bulge, take what you need in a baggie (be sure to add a plastic spoon) and put it inside a cup with a tight-fitting lid.

Traveling usually means going out to restaurants, but you do not have to fall off the track here. A no-brainer is to skip the bread and appetizers before dinner. Order grilled seafood, fish or poultry, and avoid the sauces (or have them on the side), so you can control how much you eat.

If game meats, bison or venison are on the menu, these are lean, healthy choices as they contain essential fatty acids and key nutrients that will keep you slim and fit. Choose salads and vegetables as side dishes. They are low in calories and high in key nutrients.

If you must have a drink during a business meeting, go for dry red wine, which has fewer calories than other alcoholic drinks. Drink slowly and you may find that one glass will get you through the meeting. Be sure to consume water to stay hydrated.

If you are stuck in a situation where you cannot pass up dessert due to offending your business associates, remember the three-bite rule. Have three bites and then push the dessert away. If you show your dinner companions that you are serious about a healthier mindset, you may just start a trend.

When booking your hotel, make sure there is a gym. If you are not into gyms, look for a hotel close to a track or a park. Bring walking shoes and go for walks, which is a great way to engage all of your senses. All you need is 30 minutes a day to keep your waistline under control and reduce stress.

You may not be able to control delayed flights, dinner dates or an unpredictable lifestyle; however, you do have the choice between whether you are healthy and fit, or fat and sluggish.

Take the same time and energy you put into your career and apply it to your body — splurge on yourself. Your attitude and appearance are a direct reflection of who you are. So make a great, lasting impression.

Karen Langston is holistic nutritionist and chief body optimizer. You can find her roaming the airports in search of quality food. KarenLangston.com or 623-252-HEAL (4325).

Reprinted from AZNetNews, Volume 30, Number 6, Dec/Jan 2012.