How to Stick to Your Health Goals While Traveling

Ask Theresa is a weekly advice column by Theresa Link. A Virta Health Coach since 2015 and a loyal follower of the ketogenic lifestyle, Theresa is a Registered Dietitian who is an expert in living a metabolically-healthy life. 

In this week's column, Theresa shares her practical tips for sticking to a low carb lifestyle during your summer travels. From navigating airports like a seasoned traveler to avoiding truck stop temptations, she’s got you covered. With a bit of planning and a cooler full of snacks, you’ll breeze through your vacation, making unforgettable memories along the way.

❓Question:

Theresa,

It’s almost summer, and my family and I have a lot of trips planned. We have two teenage boys with insatiable appetites, so we’ll need to make frequent stops at airports, gas stations, and fast food joints to keep us all fed and avoid major meltdowns. We’ll also be staying in hotels, so that means no kitchen. I honestly don’t know how to handle this with all the unhealthy carbs that will surround me. Do you have any advice so I can enjoy summer travel without losing track of my goals (and my mind)?

Sincerely,
‍
Hoping for a Smooth Summer!

👩🏻‍💻 Theresa:

Dear Hopeful,

You've eagerly awaited summer vacation since New Year's, meticulously planning each trip like a spreadsheet-crushing boss. You're excited to escape your daily responsibilities (except parenting two teenagers, of course), but suddenly you're filled with dread as you worry about staying on track with your low carb lifestyle during these adventures. As a low carb veteran, I assure you it's possible to maintain your goals while traveling. If you can organize a trip 6 months in advance, you can map out what you’re going to eat.

Let’s break this down by location. After we review how to succeed in airports, road trips, and hotels, you’ll glide through each with the confidence of a toddler in a superhero cape.

Airports

What you choose to eat at an airport largely depends on 1) how much time you have, and 2) how cranky you are. If you and your family arrive at the airport with time to spare, why not try a nice meal at one of the sit-down restaurants?  You’ll typically find a multitude of options from omelets for breakfast to bunless burgers or salads for lunch.

If you’re in a hurry, you’re going to need to grab some snacks. The standard airport snack stalls (or any one of the 25 Hudson Books stores you’ll find in your average airport terminal) usually sell a variety of low carb snacks, including salted almonds, cheese cubes with pepperoni, and  pre-made caesar salads. This should hold you over until you reach your final destination. 

‍Road Trips‍

When you’re in the car, a cooler is a must-have to pack your travel meals and snacks ahead of time. Having these on hand will help you resist grabbing a pack of Twizzlers while browsing those truck stop aisles filled with charming small-town knick-knacks (I just love a good cowboy hat to commemorate my trip). Every temptation is there, so in some cases it may be best to stay in the car, crank the AC, and enjoy some alone time with your cooler of Virta-friendly snacks.‍

‍Hotels

‍Hotels can be straightforward if you plan ahead. Choose a room with ample space to ensure a good night's sleep (and better choices the next day). Consider your basic needs like coffee, breakfast, and easy access to exits. Request a room with a mini fridge for storing items like heavy cream and cheese sticks. Check breakfast options either at the hotel or nearby to avoid starting the day hungry. Opt for hotels near shops, restaurants, and attractions for more walking opportunities. Carry items like salted almonds or cheese crisps in the case of a snack attack. For meals, follow usual dining-out tips. 

Before you head out, remember to pack your meter, extra strips, and bouillon cubes. Staying hydrated is crucial as dehydration can make you grumpy and groggy at best, lightheaded and faint at worst. Don’t risk it!

‍Theresa’s Final Word

Regardless of where you’re headed or how you get there, It's possible to stay on track with both planning and flexibility, ensuring you enjoy your trips without compromising your goals. Whether at airports, on road trips, or in hotels, strategic choices and preparations, like packing snacks and choosing suitable accommodations, will help you navigate these challenges while creating lifelong memories with your family.

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