Advice for On-the-Go Healthy Living

It may seem like sticking to a heart-healthy diet while vacationing or road-tripping is impossible. After all, truck stops and airports are loaded with fast food and not-so-good-for-you snacks. But, I tend to travel a lot … and eating healthier is easier than you think. The same goes for living a healthy lifestyle. My number one piece of advice is: PLAN AHEAD! 

Buy your snacks ahead of time, portion them out, bring a cooler, and ice down what you need. For road trips, I like having stuff that’s easy to grab and that you can eat in the car with no microwave. But while going on an extended vacation, I usually try to get an Airbnb with a full kitchen. If I can’t make that happen, I can call ahead to the hotel and see if they have a microwave or fridge in the room. If they don’t, they usually have an area that does and are always super happy to accommodate. 

What are some good heart-healthy snacks to pack?

  • Fruit! I like apples and oranges
  • Carrot and celery sticks
  • Bell pepper slices
  • Cucumber slices (my fave, with Everything But The Bagel seasoning)
  • Roasted chickpeas
  • Broccoli and cauliflower florets
  • Rice cakes and whole-grain crackers
  • Nuts and seeds (Hit those good fats!)
  • Whole-grain toast with peanut or almond butter (I love Ezekiel bread … in the freezer section)
  • Cherry tomatoes with hummus
  • Cheese
  • Plain low-fat or fat-free yogurt (An awesome pairing with fruit!)
On a road trip to Denver last year I made these wraps: Chicken, spinach, cheese, and spicy mustard. 

Also these sandwiches: Cucumber, sprouts, avocado, and mustard on Ezekiel bread. 

A super easy way to portion out protein powder is to shove it in a shaker cup beforehand. Then, when you need it, snag a water at a gas station or airport and make yourself a drink! 

So that covers heart healthy snacks, but what about getting some physically activity in there? For me, in airports I like to just walk around. Same thing while on vacation - lots of walking! But what about on a road trip?

Here are some suggestions for when you get a break from all that sitting:

  • Marching with high knees
  • Jumping jacks
  • Forward lunges
  • Push-ups if you’re feeling adventurous! 
  • Tricep dips on a picnic table or your bumper
  • Squats
 Of course, these all work in a hotel room too. If where you’re staying doesn’t have a little workout space, you can always squeeze in some bodyweight exercises in the privacy of your own room. Also, just some simple stretches or meditation can help alleviate some of the stresses of travel. 

Simple exercises like these work:

  • Jumping Jacks (60 seconds)
  • High Knees (60 seconds)
  • Leg Swings (30 seconds each)
  • Arm Swings (30 seconds)
  • Shoulder Circles (30 seconds each)
  • Core Twists (30 seconds)
Traveling doesn’t mean your healthy lifestyle has to go out the window! Again, plan ahead! And have fun! 

For more suggestions to help help reach your weight loss goals, check out this blog by Robert Dressler, MD

​You may have heard radio personality, Amanda Valentine, on B-105's Afternoon Show on weekdays from 3-7 p.m. She also publishes a blog titled Weight a Minute. Amanda has struggled with weight issues her entire life, but in 2012 she started her weight loss journey and now she's lost over 100 pounds. What started as a three-month New Year's resolution challenge with co-workers has evolved into a passion for healthy living. Amanda is excited to share her healthy living tips, tricks, and information with Healthspirations.