Kate Lyman Nutrition

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YOU’RE NOT “OFF TRACK:” NAVIGATING NUTRITION ON THE GO DURING THE HOLIDAYS

If we only feel confident with our nutrition when we are at home or in more controlled “normal” environments, are we really as free as we deserve to be?

Several of my clients have jet-setting lifestyles with work that takes them across the country and the world regularly. For anyone who has ever felt confused about their nutrition amidst the conflicting information out there about “right” choices, “best” foods or the latest diet trend, navigating a nutritional approach that doesn’t leave you feeling overwhelmed can be tough. This can be particularly true with individuals whose lifestyles demand travel for their work or those who just enjoy frequent trips to experience new places. 

We are in the midst of what is typically the busiest, most travel-prone, food-centric time of the year. So for my frequent flier clients AND the majority of the population at this time, most of our normal “controls” aren’t quite able to happen. Food choices look different, we may not have access to a gym, and we may be enjoying more meals out or savoring more of the foods that only come around this time of year. These higher variable times don’t have to add stress to our lives! One of my favorite parts of coaching is helping clients see that there is no “on or off track,” no matter where they are or how many variables are at work in their lives. 

LEARNING TO CONTROL THE VARIABLES THAT WE CAN CONTROL.

Diet culture has done much to make the holidays or travel settings feel impossible for “staying on track” within a restrictive diet approach. In working to create a nutritional approach that thrives on flexibility and best efforts vs. perfection, travel or occasions where things look “different” are just an opportunity to do our best. There are always parts of our day that we CAN control, whether it’s just getting in enough water, taking a quick fresh-air walk while visiting family for Christmas, or identifying some protein-rich foods in our meal choices. 

While we are on the go, let’s just aim to keep it simple. 

TIPS FOR NAVIGATING YOUR NUTRITION ON THE GO

- Pack snacks: If long road trips or plane rides are in the cards, pack high-protein snacks. Protein is typically the toughest nutrient to accrue when our choices are limited so having some options on hand to fill that gap can be handy and promote overall satiety. Check out some of these go-to gas station snacks.


- Create some minimums for your time away: life doesn't have to be all or nothing anymore. Try to create some semblance of routine for yourself even if it looks very different from your routine at home. Maybe that’s just working towards a solid start to the day with breakfast, setting a water goal for the day even if it’s a bit lower than while at home, or finding a few fruits or veggies across the day in meals even if all meals will be enjoyed dining out. Minimums can help us break free of the idea that our nutrition needs to be all or nothing.


- Consider alcohol intake: if jetsetting or travel typically leads to a higher libation intake, consider the overall impact that might have on energy balance and sleep quality. Alcohol can certainly be part of any healthful nutrition approach, as long as its full impact is known and overall balance is considered in the equation. For those who find themselves traveling frequently with more meals out as a result, paying attention to alcohol intake can be a really helpful place to start. 


- Be present and enjoy meals out: are we meant to only be happy when we are making all of our own meals or controlling our nutrition to a T? Nope. We are here to enjoy our lives with nutrition as a support to that enjoyment. There are seasons where things look different, with the added gift of more time with family that we may not regularly see, travel to new places that we have never experienced and foods that aren’t in our regular at-home flow. These variables don’t have to be fear-inducing or leave us feeling like we’ve fallen off the wagon. They can be critical for overall sustainability to our nutritional efforts and key players in reminding us that we are HUMANS, meant to enjoy the lives we lead and the present moments we are gifted.

A few resources that can help while away from home:

-Tracking meals out

-High protein snacks for on the go

-Macro-friendly fast food options


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