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One-Handed Healthy Snack Ideas
When taking a road trip, keep healthy snacks nearby. This is especially true if you will be traveling for hours without stopping. It’s great if those snacks can be eaten with one hand, while you keep the other hand on the wheel. Foods that have complicated packages or hard-to-open wrappers take too much time and put you at risk for an accident. Here are some simple snack ideas for the busy traveler.
Fruits
Almost all raw fruits including apples, berries, grapes and plums
Dried fruit and trail mix
Vegetables
Baby carrots
Cherry tomatoes
Raw broccoli
Raw cauliflower
Protein
String cheese
Turkey or salmon jerky
Starches
An array of crackers (animal, graham, etc..)
Bagel
A variety of snack bars
Dry cereal
Beverages
Choose juice, milk, water or diet soda
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The Biggest Loser Club Tip: Use Healthy Snacks to Prevent Poor Eating While Traveling
When traveling, avoid the temptation to consume high calorie, high fat foods by bringing your own healthy snacks to eat. It takes planning, but having healthy food to travel with such as dried fruit, trail mix, pretzels, rice cakes, low fat mozzarella, or nuts can save you hundreds of calories in the long run. Other favorite non-perishables include sliced vegetables, fruit, crackers, dry cereal, and peanut butter. For those who need higher calorie snacks, meal replacement bars are also an option. With all of these healthy snack options, there is no reason for you to ruin your diet while on the road.
Snacks can be stored almost anywhere such as in a briefcase, backpack, or even your coat pocket. If traveling by air, place your favorite healthy snacks into your carry-on or purse. Always bring bottled water because it fills you up, and keeps you hydrated during your travel. Using healthy snacks should be part of the travel diet plan for all those attempting weight loss.
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Have a Healthy Meal Your Way
Every calorie counts, so ask your waiter as many questions as possible about your potential meal. While some menu items are self-explanatory (grilled chicken, for example), there is nothing wrong with asking how the meal is prepared or if there is a sauce included. If there isn't anything on the menu that looks healthy, you may be able to special order a meal. If you don’t see anything you like, ask if the restaurant can prepare a low-calorie meal like a veggie plate or a simple bowl of soup. Another way to take charge of your meal is to ask for a to-go box so you avoid the temptation to overeat.
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The Biggest Loser Club Tip: Travel Fitness
Exercise is a key ingredient to weight loss success. All too often, travel is used as an excuse to skip workouts. To get your workouts in while on the road, create a travel diet plan that works with your busy lifestyle. Most hotels and conference centers have workout facilities on site, and there are always healthier eating choices when you travel so you can stick to your diet. You just need to know where to look! Here are some tips to ensuring you stay healthy on your next trip:
Be sure to pack all of the exercise gear you intend to use on your trip. It could be as simple as packing workout clothes and a pair of walking shoes. However, there is nothing wrong with packing workout bands, jump ropes, exercise balls, video tapes or whatever else you need for a good workout.
Only make reservations at hotels that have a gym or exercise room. When making accommodations, you probably should call the specific hotel you plan to stay at because exercise equipment can vary even within the same chain. When making reservations also ask what type and brand of fitness equipment the hotel offers. Some hotels may even subscribe to a fitness channel so that you can workout in the privacy of your own room.
Perform strength exercises using your body weight such as push-ups, crunches, and wall squats in your room.
Ask hotel staff for local gyms and fitness facilities nearby. Or, get a map of the area you're in staying in. You never know - there could be a nice park or walking trail a short distance from your hotel.
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Stay Hydrated During Air Travel
Hydration is critical during air travel so don’t forget to pack an empty water bottle for your flight. When flying, the risk of dehydration increases due to the extremely low humidity at high altitudes. You should consume 1 cup of fluid per hour throughout your flight. For some, this may increase your number of visits to the lavatory. If this in inconvenient for you, consume a slightly lower amount of fluid, but whatever you do continue to drink a little. Drinking non-alcoholic, decaffeinated liquids serves two purposes. Consuming fluid will not only prevent dehydration, but also keep you full so that you eat less.
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The Biggest Loser Club Tip: Eating Fast Food on the Road
Healthy travel nutrition can be extremely difficult. Just as you have a healthy eating plan at home, you must also have a well devised travel diet plan. Fast foods notoriously have large amounts of total calories, fat calories, and salt. Pressure placed on the fast food industry has led to more healthy alternatives than ever before. Items such as roasted or grilled chicken sandwiches, baked potatoes, skim milk and salad bars can be found at many fast food chains. Below are a few tips for making healthy travel nutrition choices while you're traveling:
Select roasted or charbroiled sandwiches
Eat a hamburger instead of cheeseburger
Choose mustard instead of mayonnaise
Add plenty of veggies (lettuce, tomato, pickle, onion)
Stay away from the jumbo or biggie size food items
Limit or avoid cheese and high fat/calorie dressing to salad
Substitute skim milk, water or diet soda as a beverage instead of regular sodas and milk shakes
When eating pizza, make it thin crust with cheese or added vegetables such as mushrooms, peppers and onions. When adding meat, choose Canadian bacon over pepperoni, hamburger or sausage.
Use low-fat sour cream and/or salsa on baked potatoes
Select low-fat frozen yogurt instead of ice cream
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Plan an Active Vacation
If you want to maintain your weight loss momentum while on vacation, try to make it an active one. Examine possible destinations and what activities are available. If you are staying in a high-priced resort, there will be plenty of staff-lead activities for guest to take advantage of. These resorts pride themselves on having excellent workout facilities including a lap swimming pool and a full line of aerobic and strength training equipment. Regardless of your accommodations, you should plan family activities that provide plenty of physical activity. This may include taking a sightseeing tour, a walk on the beach, snorkeling, renting bicycles or other types of excursions where you are physically active. See if there are any organized fitness events happening in the area. The more calories you can burn with these activities, the easier it will be to maintain your weight during vacation. One unique vacation idea -- not necessarily for the entire family -- is to recruit a friend who also needs to lose weight and vacation at a weight loss spa. This combines the best of both worlds. You get to learn more about exercise and healthy eating, while enjoying the relaxing atmosphere of a resort spa.
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Take Advantage of Your Hotel Amenities
When booking a hotel, make sure that your room is loaded with amenities, in particular, a refrigerator and microwave. These appliances allow you the freedom to do a bit of grocery shopping. You can bring healthy snacks and drinks back to the room for storage. The room refrigerator and microwave can also come in handy if you go out to eat and have leftovers. There is no reason to waste a healthy meal! Have your waiter bring you a to-go box and store your food in the room to eat later. Before you leave the restaurant, you may want to consider ordering an extra side of fruit and/or vegetables to take back to your room, as well. If your fridge is too small, ask to use the hotel's. Most will have a staff refrigerator in the back or in their kitchen that could probably be used to store your healthy food items.
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Be a Restaurant Detective
When deciding on your hotel, find out what healthy eateries are in walking distance. Walking to a restaurant also allows you to get some fresh air, stretch your back,and get some exercise. The Internet can be a valuable tool to help you scout out interesting, yet, healthy places to eat during your stay. Once you’ve located the restaurants where you want to eat, look to see if they have a website that provides the nutritional breakdown of their meals. Most do and these are very important resources to assist you in making smart food choices. Planning is the key. By looking at the restaurant menus in advance, this keeps you from making a random food selection. Another way to check for healthy foods within a destination city is to check out www.healthydiningfinder.com. This site has an expert staff of nutrition professionals that consult restaurants to find healthy menu items. These items must meet specific heart healthy nutrition criteria.
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Healthier Air Travel
Flying can be a very stressful time if you are trying to watch your weight. Don’t let the hustle and bustle of air travel throw you off your eating and exercise regimen. Healthy air travel starts at home. You should pack plenty of healthy snacks in your purse or briefcase or carry on luggage. Examples of foods to pack include raw or dried fruit, pretzels, trail mix and energy bars. Pack an empty water bottle that you can fill up once you've passed security. If you need to flavor your water bring along some Splenda or single serving sugar-free “on the go” packets. Eating in the airport can be tricky. Some airport restaurants are starting to provide healthier meal options, but there is still a long way to go. Not only are the meals pricey, but they can be high in calories and fat. If you must eat in the airport, stick to the basics like salad with plenty of vegetables or a grilled chicken sandwich with some fruit. Finally, don’t forget about your exercise. You don’t have to give up exercise just because you are traveling. Take the time to walk around the terminal prior to boarding your flight. Remember something is better than nothing.
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