Sunday, June 29, 2014

Guidelines for Eating Simply (and nutritiously), While Traveling

Summertime.... many folks are out and about taking in the colors, warmth, and energy of the season.

I'm frequently asked, "What do I do when I'm traveling?"

For some reason, we tend to believe that everything is going to go to pot when we travel, in particular, that we won't get exercise, and we're going to eat like crap and/or carelessly, and come back with many regrets, 5 lbs. or more heavier, etc.

It's a myth my friends. You CAN go on vacation and still get exercise and eat well, provided you're willing to make the EFFORT to do so. Almost anywhere you travel now, there is a gym available either where you're staying, or one nearby you can get to. You can go it alone, or begin a new standard by getting as many other like minded people on board, as possible. Chances are, you will find others who want to do the same thing.

As you know, I went to Mexico. I choose as best I could, granted I could not read Spanish. I was utterly disappointed to find the tortillas (I had consumed 18 of them), were largely made of fat, pure lard. Well, I had already eaten them. I used better judgement once informed, yet it was what it was. I enjoyed them. Surprisingly, one gets a lot of exercise in Mexico, whether planning to or not, and I burned off a lot of that lard before it made way elsewhere.

If I had done my homework, as I do for my clients, BEFORE I left the country, I would have known what to consume and what not to. In Mexico, they sell fresh mangos and cucumbers right on the beach! Take advantage of seasonal, fresh produce. I encourage you too, to do your homework. Know how foods in your area are generally prepared. Are they fried? Grilled? Laden in sauces? If you don't know, ask.

Whether you're going for a long day hike, a weekend away, a couple weeks of hitting different locations, or taking off for a month or so, I'd like to share with you a few simple guidelines to help you 'stay the course'. This is especially helpful for those who are on meal plans. As meal plans, like any other plans, must remain flexible...especially when traveling.

Whether you prep food on your own, are joining friends at their place, or having a meal at a restaurant, the following will keep your body energized (provided you choose foods accordingly), happy, healthy, and satisfied so you can enjoy your trip to it's fullest!


Protein: Portion is to be likened to the palm of your hand. Same diameter, and thickness. Choose lean sources of protein, and those you feel are the healthiest choice available.

Vegetables: Cup your hands together. Fill your plate with two servings this size. Be sure to choose plenty of greens.

Fruit: One piece for apples, oranges, bananas, etc. For melons, berries, pineapple, keep it to 1 cup. Keep in mind what's in season and readily grown in the area you're in. Take advantage of what's fresh, grown locally, and of course, organic is best.

Fat: Sprinkle fat (cheese, pure butter, nuts, oils, avocado, etc.), sparingly over protein and/or vegetables.

Tip: When filling your plate, keep it as colorful as possible: purple, red, orange, yellow, blue, green, etc.

If you find yourself looking for a snack in between meals, follow the same guidelines depending on what you feel hungry for.

Drink plenty of water, and if you feel you'd like dessert, consider sharing it with someone.

It's that simple!

Now, some wise words from Mr. Rohn:


Over the years as I’ve sought out ideas, principles and strategies to life’s challenges, I’ve come across four simple words that can make living worthwhile.

First, life is worthwhile if you LEARN . What you don’t know WILL hurt you. You have to have learning to exist, let alone succeed. Life is worthwhile if you learn from your own experiences—negative or positive. We learn to do it right by first sometimes doing it wrong. We call that a positive negative. We also learn from other people’s experiences, both positive and negative. I’ve always said that it is too bad failures don’t give seminars. Obviously, we don’t want to pay them so they aren’t usually touring around giving seminars. But that information would be very valuable—we would learn how someone who had it all then messed it up. Learning from other people’s experiences and mistakes is valuable information because we can learn what not to do without the pain of having tried and failed ourselves.

We learn by what we see, so pay attention. We learn by what we hear, so be a good listener. Now I do suggest that you should be a selective listener. Don’t just let anybody dump into your mental factory. We learn from what we read, so learn from every source: from lectures, from songs, from sermons, and from conversations with people who care. Always keep learning.

Second, life is worthwhile if you TRY . You can’t just learn; now you have to try something to see if you can do it. Try to make a difference, try to make some progress, try to learn a new skill, try to learn a new sport. It doesn’t mean you can do everything, but there are a lot of things you can do, if you just try. Try your best. Give it every effort. Why not go all out?

Third, life is worthwhile if you STAY . You have to stay from spring until harvest. If you have signed up for the day or for the game or for the project, see it through. Sometimes calamity comes and then it is worth wrapping it up. And that’s the end, but just don’t end in the middle. Maybe on the next project you pass, but on this one, if you signed up, see it through.

And lastly, life is worthwhile if you CARE . If you care at all, you will get some results. If you care enough, you can get incredible results. Care enough to make a difference. Care enough to turn somebody around. Care enough to start a new enterprise. Care enough to change it all. Care enough to be the highest producer. Care enough to set some records. Care enough to win.

Four powerful little words: learn, try, stay and care.
What difference can you make in your life today by putting these words to work?