Finding a healthy balance while traveling

I travel 3-4 days a week for work. Typically, I fly out early Tuesday morning and return Thursday night. I stay in hotels and eat at restaurants for a majority of my meals.  Trying to optimize my time on the road, exercise is a rare treat.

I've been following this lifestyle since March.

Not surprisingly, my metabolism has slowed down.  Noticeably.  I can tell that my metabolism is slower because I feel, comparably, less hungry.  For example, I used to need snacks (apples, bars, etc) with me wherever I went to keep my blood sugar on an even keel (I tend to be more irritable and head-achy when I don't eat regularly).  Now I can go for hours without eating and not even notice!  This is bad.

Nothing is worse than seeing numbers creeping up on the scale

Some might point out that my metabolism may be slowing down because I turn 30 this year (what?!).  But I refuse to believe that I have no control.  Recognizing the problem as something I could change, the following is a list of what I've been doing the last month to help boost my metabolism.

1. Bring along the running shoes.  It is challenging to fit in a 2-hour rock climbing session or a 60-minute yoga class while traveling, but I find that a short jog in the morning is very doable.  I never used to be a morning exerciser.  However, now that I spend 90% of my time in a car or a store, I look forward to a 10-30 minute run in the fresh air.  Especially now that it is autumn and the air is crisp and cool!  But it must be FIRST thing in the morning.  If I don't get out the door in the first 10 minutes, chances are I will get sucked into emails on my laptop and never leave the hotel room.

   

   My current running shoes

2. Say NO to sweet treats. It is so easy to treat myself while traveling.  (A) The company pays for my meals (I rarely waste money on sweets at home because they provide very low nutrient density per dollar).  And (B) there are many days that I feel like I "deserve" dessert as a reward for a hard day's work.  As incredible as this might seem, I just tell myself "no, you cannot have dessert."  If I don't buy it, I can't eat it.  Simple as that.  If I am still hungry later (and I usually am), I eat an apple or protein bar.
3. Say YES to protein.  I make a point to eat protein at every meal and snack.  First of all, protein takes longer to digest than carbohydrates, so it helps me feel full longer.  It is also thermogenic, which means burning calories to produce heat.  I tend to run cold (anyone who's ever shaken my hand knows this), so more thermogenic foods are a 1-2 punch to boost my metabolism and help me feel warmer as the seasons change.
4. Say YES to leafy greens.  Whichever entree I choose, I try to pair it with a pile of leafy green vegetables.  Whole Foods makes this easy by offering many delicious salads (Garlicky Kale is my favorite!).  Romaine salads (from conventional restaurants) are also acceptable.  Leafy greens, especially dark leafy greens, are SUPER nutrient-dense and help fuel the travel-stressed body.  In general, I try to eat a variety of fruits and vegetables, as many colors as possible.  Each color represents a different array of vitamins and minerals contained within the edible plant.

   

   Garlicky Kale Salad = yum!

5. Laugh and relax. Stress is a huge factor in weight loss. When I get stressed, I tend to get stuck in the "fight or flight" response.  The opposite of "rest and digest," this means that, when I do eat, I am not able to absorb or assimilate nutrients as well.  The calories I do absorb are more likely to be stored as fat.  Not good.  No matter how long my day, I always take time to relax and do something for myself.  Sometimes this means taking an extra long shower.  Sometimes this means watching an episode of Suits (my guilty pleasure TV show).  Sometimes this means crossing items off my personal growth "to do" list so I can go to bed feeling accomplished.  For example, tonight my goal was to start blogging again (I haven't written since July!)
6. Schedule "down time".  As much as possible, I try to stop working at the end of the 8-hour work day and not even open my work computer on the weekends.  Additionally, I also try to be AT HOME every other week.  While I enjoy camping / climbing trips with friends (I was at the New River Gorge last weekend!), I do not enjoy returning from a work trip only to immediately pack and go on a 5 to 9 hour road trip.  This is exhausting.  I find that having a weekend at home, without a schedule, really helps me recharge my batteries.  Even if I am cleaning my house, cooking food, and performing maintenance on my car, the lack of structure helps me relax and "go with the flow."

"T" belaying "A" at "Zero Buttress"