Monday, January 21, 2013

Armed and ready to go!

When your job requires you to be constantly on the road, every diet seems bound to fail. I remember when I started working as a medical representative, I gained weight. YES! I’m a dietitian and I managed to fall into that trap! Fast food and high sugar snacks were a huge part of most of my days simply because they seemed more convenient. Suddenly, the alarm was set and I had to do something about it.
So, let’s see what you should do to stay healthy on the road…

1.       Have a good breakfast before moving!

The key to having a successful day is to start on the right foot. And breakfast is definitely a critical moment. In fact, you should fuel your body with the right elements in order to prevent hunger. Therefore, skipping this meal is out of question no matter how much you’re in a hurry. Wake up 10 minutes earlier so as to prepare your breakfast and pack it for the road.

You should…

Skip the high fat man’ouche as well as the not-so-filling croissant and knefeh.

Go for whole wheat bread because its fibers will fill you up for much longer. Add to it some low fat cheese, labneh or turkey. Put lots of vegetables in your sandwich as they can satisfy you even more. You can also, occasionally, add some olives because after all, your metabolism is the highest in the morning and you can always burn the calories. Breakfast cereals are not such a bad idea. But, of course, try to avoid the sugar coated ones.

So basically, the formula is: Whole wheat bread+ proteins + vegetables + just a little bit of good fats!

2.       Have a proper lunch

The easiest and cheapest lunch is definitely a drive thru at the nearest fast food restaurant. However, it can cost you a lot of extra weight! So if your goal is to stay healthy, you have to create a balance between your pocket and your belly.

Your best option is to eat a home-made meal. How?
Pass by your house for a proper lunch if possible, even if it’s going to take away 30 extra minutes of your time.If you find it too hard, think of someone you know who works close to the area you are in and plan your break in their office. Personally, I always pack my lunch in a cooler when I’m close to downtown so that I can have a decent meal with my friend.

If this is still impossible for you, you can always switch between lunch and dinner: have a healthy sandwich at noon and have your main meal when you get back from work. You can also keep a salad with you in a portable fridge. Now it may seem a bit ridiculous and inconvenient; however, once you try it, you will find it simpler than you think.

What's a healthy sandwich?
It is definitely made of whole wheat bread with chicken breast, steak, tuna in water,crab or even just cheese or turkey. You can flavor it with some mustard and a little ketchup. Avoid the mayonnaise, obviously! And again vegetables, vegetables and lots of vegetables so that the lunch experience becomes more enjoyable and durable!

And if you insist on eating out, which you probably will have to sometimes, you should make wise choices of ingredients. Read our article about eating out for more info.

3.       Arm your car with snacks

So you managed to have a good breakfast and a not-so-bad lunch. However, there are times during the day when you really get hungry and you should be ready for those moments. The most important thing about being constantly on the road is being armed with healthy snacks. This is the only way to keep yourself from stopping by a shop and walking out with a bag of chips, a soda and a chocolate bar.

You can have…
-          Fruits such as apples or bananas or even dried ones
-          Vegetables such as carrots, cucumbers, cauliflower, cherry tomatoes, etc.
-          Light cookies
-          Corn flakes
-          Cereal bars
-          Raw nuts, etc.
For more snack ideas, read this!
Even though this seems like such hard work, all it needs is just a little of your time. A few minutes of preparation in the morning or even the day before can save you so many calories and the frustration of weight gain! 

It worked with me, so why don’t you give it a shot?


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