Summer’s here

It’s time to hit the road, the trails, and the skies for some fun adventures! Whether you’re beach-bound, city-hopping, or exploring the great outdoors, staying on top of your nutrition game can be a bit of a challenge. But don’t sweat it! With a little planning and these straightforward tips, you can stay fueled, energized, and ready to conquer whatever comes your way. 

Keep in mind that your specific protocol or goals may vary, but take what works for you to feel your best:

1. Balance Your Day: Low-Carb/Low-Fat Meals

If you’re planning to indulge in a hearty dinner while dining out, set the stage for balance by opting for a low-carb, low-fat breakfast and lunch packed with protein. This approach keeps your energy levels steady and prevents overeating later.

Tip: Start your day with a veggie omelette or a Greek yogurt with fresh berries. For lunch, try a grilled chicken salad or a protein-packed smoothie to keep you full and satisfied.

2. Use the "This or That" Rule

When faced with food choices, remember the "This or That" rule. If you’re planning a big dinner, skip the dessert. Conversely, if you want to indulge in dessert, keep your dinner smaller and light.

Tip: If you're craving that rich dessert, opt for a smaller portion of your main meal or choose a lighter entree like a salad or grilled fish.

3. Fill Up on Lean Protein with Each Meal

Protein keeps you fuller for longer and helps maintain muscle mass. Include lean protein sources like chicken, turkey, fish, or plant-based proteins at every meal.

Tip: A handful of nuts, a piece of grilled fish, or a cup of beans are excellent ways to get your protein fix.

4. Eat Until You’re 80% Full and Stop

Practice mindful eating by stopping when you’re about 80% full. This helps prevent overeating and allows your body to signal fullness properly.

Tip: Eat slowly and savor each bite. It takes about 20 minutes for your brain to register that you're full.

5. Drink 10 oz of Water Before Each Meal

Drinking water before meals can help you feel fuller and prevent overeating. Aim for at least 10 ounces of water before you sit down to eat.

Tip: Keep a water bottle with you and sip throughout the day to stay hydrated.

6. Get in 10K Steps a Day

Staying active is key to feeling great and making healthier food choices. Aim for 10,000 steps a day. Try to get outside and enjoy a few walks throughout the day. 

Tip: Explore your travel destination on foot. Walking tours or beach strolls can help you hit your step goal.

7. Limit Alcohol

While it’s tempting to indulge in cocktails or beers while on vacation, alcohol can add a lot of empty calories and affect your sleep and hydration. Try to limit your alcohol intake and choose lighter options when you do drink.

Tip: Opt for a spritzer or a glass of wine, and alternate alcoholic drinks with water.

8. Grab Some Protein Bars

Protein bars are convenient and great for when you’re on the go. Keep a few in your bag for a quick snack that will keep you satisfied between meals.

Tip: Look for bars with at least 10 grams of protein.

9. Protein Shakes

Protein shakes are another easy way to keep your protein intake up, especially when you’re pressed for time or options. Pack some protein powder and a shaker bottle for a quick and nutritious meal.

Tip: Mix with water or milk for a quick breakfast or post-workout snack.

10. Have a Good Time

Lastly, remember to enjoy your travels! Balancing healthy eating with fun and indulgence is key to a memorable trip. Don’t stress too much about perfection — focus on making the best choices you can and savoring every moment.

Tip: Embrace local cuisines and new food experiences, and find joy in both healthy choices and occasional treats.

Staying on top of your nutrition while traveling doesn’t have to be hard. With a little prep and some smart choices, you can stay healthy, energized, and ready for anything. Remember, it’s all about balance. Safe travels and happy eating!