Welcome to the 2023 Summer, Vacation and Travel season!
One of the biggest challenges faced by our members is eating “on program” while traveling. It’s relatively easy when we are at home and following a good routine, but stepping out of that orderly comfort zone and into the airport can be fraught with difficulty. Choices are often limited, and the other stresses of travel, like rushing around and being tired and out of routine, can make staying on track very challenging.
Many of our members travel regularly, for business and for pleasure, and some have become masters in the art of low-carb traveling. Luckily, they’re always happy to share their best tips and ideas, so we’ve assembled them here for you.
The JumpstartMD Guide To Staying On Track When You’re On The Road
Start The Journey Well-Fueled.
Travel days can be long and arduous, so while still in the comfort (and control) of your own environment, begin with a well-planned, stick-to-your-ribs breakfast. Get up in plenty of time, sit and enjoy the meal, and don’t rush it. It may have to last you for a while. Here are some ideas:
- Scrambled eggs with bacon, mushrooms and spinach
- Greek yogurt with berries, cinnamon and a serving of walnuts
- Sautéed vegetables with Italian sausage
- Smoothie with protein powder, berries, baby spinach and avocado – the last two blend beautifully into a smoothie. The spinach is sweet, and the fat of the avocado elevates a plain old protein shake to something quite luxurious. Most importantly, it will keep you feeling full for hours.
Carry ‘Safety Net’ Snacks.
Our traveling members insist that the best way to stay on track is to do a little planning and pack a selection of snacks.
If you’re lucky, the airports and airlines will be serving delightful, fresh, crunchy salads and succulent, tasty meats, flavorful cheeses and low-glycemic fruits in place of their usual bread-centric, over-sweetened fare. However, if that happy dream is not the case, rather than flipping a coin over a slice of pizza and a sugary muffin, when you plan well you can relax and know that your ‘safety net’ snacks are within reach and ready to catch you:
- Individually-sized servings of nut butter
- Hard-boiled eggs
- Cheese – in single serving portions, like Babybel or string cheese, or small sealed containers of cottage or cream cheese, for combining with other snack foods
- Meats, like sliced beef or chicken, jerky, or dry salami
- Parmesan crisps, either home-made or store-bought
- Packet of miso soup mix (just add boiling water)
- Chicharrónes (crunchy pork rinds)
- Sealed container of mayonnaise, mustard or dressing
- Crudite – use your mayo or cream cheese
- A Quest bar or Protein drink
- Individual serving of almonds
- Chopsticks, a knife, fork and spoon
- Small packages of salt and pepper
Our seasoned travelers often use designated food containers like Bento boxes, small resealable containers, and Go Toobs for liquids like mayonnaise. They’re small enough to get through security (around 3oz), and designed for traveling, with a clever seal system to prevent leaks.
Make your weight loss a priority.
Don’t forget your medication. If they’ve been prescribed, do take them to fend off the hungries (and in some cases the “hangries”) that can occur during a long day’s travel.
Stay well-hydrated. Drink plenty of water.
Drink hot tea or coffee to control your appetite.
If you’re a fan of bullet-proof coffee, carry some butter or coconut oil in your ‘safety net’ kit to get you through the long stretch.
Sleep on the flight, if you can.