There were few tricks that I learned early on to help me from snacking too much.

The first step to having a successful trip is to meal prep.  It’s important to carve out time to gather healthy snacks and meals to fuel before the drive.

If it’s an extra-long trip like mine, I recommend packing a small cooler to keep food fresh and cool.  Otherwise, I noticed myself snacking on empty calories and never feeling the satiety.

There are 5 things that we did to keep us on the healthy track

1.Sous Vide Egg Bites:  Egg White & Red Peppers

They are basically Egg Whites with Red Peppers.  It’s important to start the day with protein & fruit.  I drove by Starbucks, ordered the egg whites had them with blueberries that I had packed for the trip.

2. Veggies & fruits

I packed tomatoes, cucumber and carrots in a small ziplock bag.  All that munching and crunching on raw, cut-up veggies keeps me alert when the trip starts to drag. The great thing about vegetables are that they are loaded with nutrients that give you immediate boost of energy and the fiber to help reduce unnecessary snacking.

The trick to preserving fruits longer is by keeping them unwashed. Blueberries, cuties and apples last much longer than other fruits.

https://www.eatlove.is/recipes/e334aa95-3608-402e-80af-7f19ef775d533.

https://www.eatlove.is/recipes/08ef535b-60e8-4297-91ea-2de2f5cac717

3. A Road Sandwich

For extra-long trips, I usually make a hearty sandwich for something more substantial.

A crusty baguette holds up well without getting soggy.  I packed tomatoes and mozzarella cheese on the side to add to sandwich.

4. Herbal Tea & Probiotic Drinks

It’s so easy to get dehydrated on the road and plain water can get tiresome over time, so instead I packed herbal tea with different low calorie probiotic drinks.  They are great to give you a buzz and can fill it with cold water for a lasting flavor.

5. Chips & Nuts

There are so many different types of dehydrated veggies, such as beet chips, plantain chips and kale chips.  They give you the extra crunch and flavor without the heaviness and calories that gets harder to get rid of later.

Trader Joe’s and Whole foods are great in having a variety.  I packed a small bag with different kind of goodies to munch on to keep me up and alert for the long drive.

https://www.eatlove.is/recipes/15072ab3-fdfd-4db3-aec5-b26cb74a449b

The post Healthy Eating During A Long Road trip first appeared on Inner Health & Wellness | Walnut Creek, CA..

During this time, it’s not about avoiding or depriving yourself, but how to portion control and enjoy food in moderation.

The worst decision you can make is to go to an event hungry. When our bodies are hungry, they lose all reasoning and it is an easy way to overeat.

Here are 3 quick ways to help you portion control:

1. Protein

• • • • Always have a protein food before going out. It is a great way to help lower cravings & help you have a better handle on portion control.
      • Great protein choices to have would be a protein bar, rolled nitrate free deli meat, protein shake or an egg.

2. Vegetables

• • • • When eating out, aim to order a vegetable appetizer.
      • The goal is to have half of your plate filled with vegetables. They are a great source of fiber & nutrients, and best of all, they help to decrease craving & bring on satiety.

3. Hydration

• • • • It is recommended to drink a minimum of 48-64 oz of water a day. Having a full glass of water is the best way to distinguish between hunger or boredom.
      • We tend to overeat when we are bored, nervous or stressed. Our emotions have a lot to do with the food choices that we make.
      • It’s a lot easier to make better choices when are bodies are fully hydrated.
      • Being involved with different activities is also a great way to help reduce emotional eating.

4. Bring Dessert

• • • • It’s always nice to bring something to share. Sweets tend to be everyones downfall. The best way to enjoy them, is to bring something that will support your wellness journey.

As a Nutrition Coach & Dietitian, I find the portion control calculator on Localfoodz to be an effective tool for understanding calorie & protein.

Always be prepared.

The best way to be successful is to have your support system on hand.

To help you prepare healthy snacks, you can download Pumpkin Blast recipes here, and a Treats Recipe pack here.

The post Secrets to Enjoy Holiday Treats & Stay on Plan! first appeared on Inner Health & Wellness | Walnut Creek, CA..