We are traveling today, and just wanted to share my top 5 healthy tips for traveling.

DO's

1. Do buy a cooler. It doesn't have to be expensive, just functional.

2. Do measure out your snacks into portions. This will help you be mindful of how much you are eating.

3. Do time your eating. Sitting for long periods of time can become boring, which may trigger you to want to eat. Plan to eat every 3-4 hours and only in those intervals to help keep you from over-snacking.

4. Do drink lots of water. I know this may cause you to need to stop more frequently, but it's worth the effort to keep your body hydrated.

5. Do pack a variety of colorful foods & include protein, carbs & healthy fats.

Here's an example of what I packed today for our 8-9 hour drive:

-strawberries (c)

-carrots (c)

-string cheese (p/f)

-cucumbers (c)

-black bean hummus dip (c/f)

-grapes (c)

-pork jerky (p/c/f)

-homemade granola bars (p/c/f)

-water

This was all stuff I had on hand. Other items to consider:

-pistachios, almonds or cashews

-packets of nut butter

-apples

-homemade trail mix

-protein shake

-protein oatmeal

To stay alert while driving, opt to eat ice instead of eating seeds.

What is your favorite tip to staying on track when you travel?

You've heard it over and over again, drink more water! Why is water so important??

Here are my 3 top reasons:

1. Weight loss

-often replaces high-calorie drinks like soda and juice and alcohol with

-is a great appetite suppressant bc hunger may actually be the first sign that you need more water, not food

-has no fat, no calories, no carbs, no sugar

-water enhances the body's ability to metabolize fat

2. Prevent Dehydration

If you're thirsty, you're already dehydrated which leads to:

-fatigue

-muscle weakness/spasm

-dizziness

-headaches

-dry skin

-constipation

3. Healthy for You

Drinking adequate amounts of water reduces risk of some cancers and diseases, such as bladder & colon cancer and heart disease.

You should aim for 1/2 your body weight in oz of water. Try this To get started:

-wake up: 16 oz

-breakfast/lunch/dinner: 8 oz before and after

-snacks: 8 oz before or after

-before bed: 16 oz

-add more as needed to reach daily goal

What reason inspires you to drink more water for your health & fitness goals?

The goal when you are grocery shopping is to shop the perimeter...meaning, you are shopping more fresh foods and choosing less processed foods.

For the few things you may need to shop the aisles for (including freezer & refrigerated), take time to read food labels! Know what you are putting into your body...here are a few tips:

1. Avoid food items with

-hydrogenated anything (even partially)

-high fructose corn syrup

-brown rice syrup

-honey, molasses, sucrose, fructose, and fruit juice concentrate as one of the first four ingredients

-bromate

-anything that you cannot pronounce or know what it is

2. Limit food items with

-sugar alcohols (maltitol, glycerol, anything ending in -ol)

-more than 4g of sugar per serving

-"enriched" flour because this means it's been stripped of nutrients, then processed to add them back in

3. When choosing whole grains, make sure

-the word "whole " is the first word in the ingredients

-there are at least 3-4g of fiber per serving

-fiber grams are greater than sugar grams

4. When choosing yogurt,

-choose plain over flavored and add fruit, fruit preserves or 1 tsp honey to sweeten.

-choose brands with max of 9g of sugar per serving

-plain Greek is best for you

-avoid those with use of artificial sweeteners (aspartame, Splenda,

etc .)

Take time to Your read the labels of the food items you have on hand.

Note any items that you find that are not healthy for you.

Then take take time to find foods that are healthier alternatives of the foods you shouldn't be eating.

One important element of maintaining a healthy eating plan is to cultivate healthy habits daily.
Here are some very basic, but useful tips to introduce into your daily lifestyle. I suggest starting with one at a time, and progressively adding more as these habits become part of your lifestyl

1. Eat every 3-4 hours to keep your body energized and metabolizing efficiently.

2. Eat your first meal within one hour of waking up. If you are not accustomed to eating breakfast, make it more like a snack, such as a protein shake or apple & string cheese.

3. Pick one day of the week to prepare your snacks (cut fruits and veggies) for the week in ziploc bags or containers.

4. Try to make one healthy substitution a week. For example, using avocado instead of mayo in your sandwiches, replacing white bread with whole grain bread, or drinking iced tea instead of soda.

5. Choose fresh foods over packaged foods, such as fruits and veggies instead of chips or crackers.

6. If someone else is cooking for you and you cannot control the ingredients, control your portion sizes. Eat half of what you would normally eat. If you're eating out, choose the healthier options (grilled vs fried, steamed vs sauteed, veggies vs pasta/rice).

7. Eat your last meal/snack 2 hours before you go to bed. If you are still awake 3+ hours after your last meal, you may get hungry again and be tempted to snack.

8. Drink WATER--1/2 your body weight in fluid ounces is optimal for health.

9. Get your rest. Sleeping 7-8 hours every evening is ideal for health and weight loss. Studies show that lack of sleep increases the body's resistance to burning fat.

10. Plan your meals at least 3 days of the week. For healthy ideas to great tasting meals, visit www.dashingdish.com.