Healthy eating can be challenging when you’re on the road, but certainly not impossible! Rushing between cities, flights, and meetings can prompt you to make hasty,
unhealthy food decisions. While it may seem that food options are limited, healthy food is all around.
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Eating healthy on the road
1.
2. Healthy eating can be
challenging when you’re
on the road, but certainly
not impossible! Rushing
between
cities, flights, and
meetings can prompt you
to make hasty,
unhealthy food decisions.
While it may seem that
food options are
limited, healthy food is all
around.
The Challenge
3.
4. Eating too much fat
(especially saturated fat
and trans
fat), cholesterol, or sodium
may increase your risk of
certain chronic diseases
such as heart
disease, some cancers, or
high blood pressure.
Limit these Nutrients
5. We often don’t get
enough dietary
fiber, vitamin A, vitamin
C, calcium, and potassium
in our diets. These
nutrients are essential for
keeping you feeling strong
and healthy.
Get enough of these
Nutrients
10. If you ADD 250 calories to your diet each
day, and don’t burn additional calories, you will
gain 2 pounds a month.
Alternatively
If you reduce your diet by 250 calories each
day, or burn an additional 250 calories, you
will lose 2 pounds a month.
29. If you are… Additional
Calculation
Sedentary (do not exercise) BMR x 1.2
Lightly Active (light exercise/walking) BMR x 1.375
Moderately Active (moderate exercise 3 – 5 day/week) BMR x 1.55
Very Active (moderate or vigorous exercise most days/week) BMR x 1.725
Extremely Active (vigorous exercise every day and intense training) BMR x 1.9
30. S o i s
t h e r e a n
e a s y w a y
t h a t I
c a n k e e p
t r a c k o f
m y
c a l o r i e s
?
32. With this app you can see and track the nutritional content of the menu
items that you consume from popular restaurant chains.
Restaurant Nutrition
33. This app helps you set a daily calorie budget, track your food and
exercise, and stay motivated to make smarter choices and achieve your
goal.
Lose It!
34. This app has tons of features for helping you stay active and
healthy, with an extensive food library and a barcode scanner.
Calorie Counter by MyNetDiary
35. This app has the largest food database of any iPhone calorie
counter (over 750,000 foods), with easy food and exercise entry.
Calorie Counter by MyFitnessPal
36. This app combines world-class training plans with best-in-class
food and calorie tracking.
DailyBurn Tracker
43. The worst meal in America
Coming in at a whopping 1,320
calories, and with more trans fats than
you should eat in two weeks, Long John
Silver's Big Catch has been declared the
"Worst Restaurant Meal in America" by
the Center for Science in the Public
Interest (CSPI).
In addition to high caloric content, it had
19 grams of saturated fat, almost 3,700
milligrams of sodium and 33 grams of
trans fats. The meal includes fried
fish, hush puppies and a side of onion
45. The worst Salad in America
This is the absolute worst salad in
America. Point is, if you’re going to eat
a bowl of leaves at Friday’s, better stick
to the Cobb or Mediterranean; anything
else will push you near or beyond 1,000
calories. But a word of warning: Even
the Cobb Salad, our "Eat This"
choice, is still worse than a Big Mac.
46. Beware of “Healthy” Foods
Okay…I know
turkey is a
good choice.
Chili's California Turkey Club
47. Chili's California Turkey Club (w/Fries)
1500 calories
78 g fat (18 g saturated fat)
3,520 mg sodium
Do you really want to devour over
120% of your daily-recommended fat
intake from one turkey sandwich? How
about 222% of your maximum sodium
load?
The worst Turkey Sandwich
48. Beware of “Healthy” Foods
Bloomin’ Onion
I know that
onions have a
lot of health
benefits.
49. While onions do contain
extraordinarily powerful
compounds that possess many
health benefits, an entire Bloomin’
Onion contains 2,210 calories with
a total fat content of 134 grams.
The Bloomin’ Onion
52. Water helps flush our
systems of waste products
and toxins, yet many
people go through life
dehydrated—causing
tiredness, low energy, and
headaches. It’s common to
mistake thirst for
hunger, so staying well
hydrated will also help you
make healthier food
choices.
Drink Water
56. Make changes to your eating
habits over time. Trying to make
your diet healthy overnight isn’t
realistic or smart. Changing
everything at once usually leads
to cheating or giving up on your
new eating plan. Make small
steps, like adding a salad (full of
different color vegetables) to
your diet once a day or
switching from butter to olive
oil when cooking. As your small
changes become habit, you can
continue to add more healthy
choices to your diet.
Start Slow
58. When you ban certain foods or
food groups, it is natural to
want those foods more, and
then feel like a failure if you give
in to temptation. If you are
drawn towards sweet, salty, or
unhealthy foods, start by
reducing portion sizes and not
eating them as often. Later you
may find yourself craving them
less or thinking of them as only
occasional indulgences.
Don’t Think of Foods as
off-limits
60. Eating with other people
has numerous social and
emotional benefits—
particularly for children—
and allows you to model
healthy eating habits.
Eating in front of the TV or
computer often leads to
mindless overeating.
Eat with Others
62. A healthy breakfast can
jumpstart your
metabolism, and eating
small, healthy meals
throughout the day (rather
than the standard three
large meals) keeps your
energy up and your
metabolism going.
Breakfast & Smaller
Meals
64. Try to eat dinner earlier in
the day and then fast for
14-16 hours until breakfast
the next morning. Early
studies suggest that this
simple dietary
adjustment—eating only
when you’re most active
and giving your digestive
system a long break each
day—may help to regulate
weight.
Avoid Eating at Night
90. McDonalds: Premium Bacon Ranch Salad with Grilled
Chicken: 345 calories, 16.5g of fat, 5.25g saturated fat.
Use only half of the dressing.
Wendy’s: Mandarin Chicken Salad with Grilled
Chicken Fillet: 390 calories, 18g of fat, 2.25g of
saturated fat. Keep the noodles out and use half the
dressing.
Burger King: Tendergrill Chicken Garden Salad: 390
calories, 20g of fat, 4.5g saturated fat. The croutons
and cheese in this salad are ok to keep. Just choose the
lite Italian dressing.
Quiznos: Black & Bleu Flatbread Salad: 340 calories,
10g of fat, 5g of saturated fat. Skip the flatbread and
this is a hearty, healthy salad choice.
Taco Bell: Chicken Fiesta Taco Salad: 420 calories, 16g
of fat, 5g saturated fat. Have this salad without the
taco shell and you’re good to go.
92. Super-sizing a meal is never a good idea. You
will consume excess calories, fat, and sodium.
Many fast food
establishments have combo
meals on their menu. Skip
the combos and just order
the sandwich.
If you can’t resist the combo, try
replacing the french fries with
healthier options, such as a side
salad or fruit; choose water or diet
drinks over regular soda.
French fries can be very
enticing. Just order small
fries, instead of regular or
large, if you have a craving.
A baked potato can be a
healthy side dish option if you
choose low-fat sour cream.
Fish is usually a healthy option,
except in fast food restaurants.
Fish sandwiches are almost
always deep fried.
101. Stuffed dishes, such as Chicken
Cordon Bleu or Stuffed Eggplant,
will stuff you full of calories and fat.
Know your beef. The leanest to
fattiest cuts of beef are: strip
loin, flank, sirloin, tenderloin, rib-
eye, and t-bone.
Skip the bread. Bread is meant to
keep you busy while you wait for
your meal, but it will add
unnecessary calories.
Stay away from fried and
breaded (i.e. Chicken
Parmigianino) entrees. They’re
high in fat and calories.
Whole grain pasta with
tomato or broth base
sauce is healthy.
A healthy dinner will most
likely be grilled, baked, or
poached.
Notes de l'éditeur
Try to keep these nutrients as low as possible each day.
Eating enough of these nutrients may improve your health and help reduce the risk of some diseases.
Don’t have that Snickers bar.
If you love your morning bagel, cut your bagel in half and try a protein rich topping like peanut butter instead of the high fat cream cheese.
Have you ever ordered a Grande Caramel Frappuccino? If so that can set you back 410 calories…and that’s even before you had breakfast. No need to switch to black coffee, just hold the whip and switch to a tall non-fat caramel frap instead.
After your morning coffee….stick with water for the rest of the day. We’ll actually talk more about the benefits of water a little later.
Go to Olive Garden….skip the 3 meatballs in your bowl of spaghetti, each of which packs in about 90 calories.
Satisfy your chocolate craving with a 90 calorie Fudgesicle rather than a 360 calorie chocolate covered ice cream bar.
At Chinese restaurants, have a cup of chicken with broccoli instead of a cup of General Tso's chicken, which contains more than twice the calories.
Take three, 15 minute brisk walks a day.
Spend 90 minutes of you day standing. It may sound like a lot, but simply stand for 10 minutes every hour. Stand while you are on that call, or have standing meetings (they tend to be shorter meetings too).
Get at least 7 hours of sleep (or more) a night. Studies have shown that people who are sleep deprived could be eating up to 300 calories more per day.
Going on a 40 minute shopping spree at a warehouse store like Costco or Sam’s Club can help you burn off an extra 250 calories and help you check off your to-do list at the same time.
This 5 minute Hotel workout will burn at least 50 calories and more depending on your current weight. Do this in the morning on an empty stomach for great results. Do as many push ups as you can in 1 minute. As your arms get more tired you can switch from supporting yourself with your feet to you knees. If traditional push ups are too difficult just start on your knees and go as slowly as you need. The important thing is to keep moving for the entire minute and get your heart rate up.As soon as your minute of push ups is done, hop on to your feet and begin a minute of jumping jacks. Don’t stop! Keep moving and make sure your form is proper. That means keeping your back straight and your head up while at the same time keeping control over your extremities. Refrain from flailing your arms and legs about you wildly.Lay down with your legs bent at a 90 degree angle (not under your butt or stretched out in front of you) and slowly lift yourself as far up as you can. You may get the feeling where – POOF! – you want to fall back down and lie flat. If that happens rest for a count to 3 and keep going for as long as you can. It’s only 60 seconds and you’re more than halfway done!Standing up straight, kick you knees up to your chest as high and fast as you can without losing your balance. You shouldn’t be stomping your feet so try to stay light on your toes. No matter what pace you maintain or how much you slow down, keep moving the entire time. It sounds easy now but on the 4th minute it can get tough. Find a good pace that works for you.Vigorous dancing in front of the TV or with your iPod touch on full blast is an excellent way to have some fun in the morning and burn a good amount of calories. Dancing around as silly as you want to be might also put you in a better mood for the rest of the day since you’ll be hard pressed to get your groove on without a smile.
Read Rather Than Watch TVSettling in at night to watch TV for hours at a time is one of the lowest calorie-burning activities, so why not make more of your free time? Instead, pick up a good and do some reading. Not only will you enrich your mind, but reading burns up far more calories as the brain stays active metabolically speaking. Since it runs off pure glucose, this means you’ll burn up more of the carbohydrates you’ve eaten while reading than when watching late-night talk shows.
Swim for 20 - 25 minutes. Take breaks if necessary.
Walk for 2 – 2.5 miles.
There are several calorie calculators online that will help…or you can do it the manual way.
You can also use the web to find out the nutrition information from your favorite meal at your favorite restaurant or fast food joint.
Fish is good for you, but it can really depend on how it’s cooked.
Most likely you'll share this appetizer with one to three other people, but the calorie total is still likely to be nearly 1000 calories per person, and that's before you've even started your meal. Not to mention that the total fat content is 134 grams, meaning that if you ate one half of the onion you'd have consumed more than your daily recommended fat intake for the entire day!
Think of water and exercise as food groups in your diet.
So what if you are at dinner and have a couple of beers and then switch to coke. You could add over 800 calories just from beverages.
A University of Texas Health Science Center study found that the more diet sodas a person drank, the greater their risk of becoming overweight. Downing just two or more cans a day increased waistlines by 500%. Why? Artificial sweeteners can disrupt the body’s natural ability to regulate calorie intake based on the sweetness of foods, suggested an animal study from Purdue University. That means people who consume diet foods might be more likely to overeat, because your body is being tricked into thinking it’s eating sugar, and you crave more.
Start slow and make changes to your eating habits over time. Also note that every change you make to improve your diet matters. You don’t have to be perfect and you don’t have to completely eliminate foods you enjoy to have a healthy diet. The long term goal is to feel good, have more energy, and reduce the risk of cancer and disease. Don’t let your missteps derail you—every healthy food choice you make counts.
Eat with others whenever possible. So think about this the next time you pick something up and take it back to your hotel room.
Eat breakfast, and eat smaller meals throughout the day. A healthy breakfast can jumpstart your metabolism, and eating small, healthy meals throughout the day (rather than the standard three large meals) keeps your energy up and your metabolism going.
Avoid eating at night. Try to eat dinner earlier in the day and then fast for 14-16 hours until breakfast the next morning. Early studies suggest that this simple dietary adjustment—eating only when you’re most active and giving your digestive system a long break each day—may help to regulate weight. After-dinner snacks tend to be high in fat and calories so are best avoided, anyway.
This is where your Eat This Not That book will come in handy.
The most important meal of the day is your first meal. Have a healthy breakfast that will provide fuel for you to start the day and stave off hunger.
Many hotels have free breakfasts or continental breakfasts. Let’s look at what to eat from the typical hotel menu.
While they may be enticing with their flakey crusts and buttery taste, croissants are loaded with sugar and fat.
Even though bananas and nuts are healthy, banana nut muffins are not. Muffins are full of fat and sugar; consider them mini-cakes
Oatmeal will sustain you with complex carbohydrates and fiber. Make it with skim milk or water; add nuts, berries, or honey.
The portion size of a bagel is very important. Regular sized bagels are full of carbohydrates, but few nutrients. When choosing a bagel, pick a mini bagel or HALF thenormal size. In addition, the average gourmet bagel can carry 400 calories.
Almost all continental breakfast bars offer fruit. You can eat as much fruit as you want; fruit is full of nutrients and fiber.
If taken plain, coffee and tea have nearly no calories. Add skim milk and low calorie sweetener.
Danishes and bear claws may taste good, but they’re far from good for you. They’re often high in fat and calories, which can leave you with a sugar crash, feeling hungry again soon afterwards.
Yogurt has protein and healthy sugars. Try adding some fruit and a little granola.