Eating Clean on the Road: Part 4 ‘Survival of the Fittest’
I have arrived in Cuba safe and sound and it was an exhausting 12 hour journey but worth ever moment. I had my first swim in the gorgeous turquoise ocean today, enjoyed delicious, fresh meals and had an awesome 6km run on the white sand beach.
I would like to address my journey here; however, before I go into more detail about how life is over here.
It’s a miracle that I have been able to access my blog. A very kind gentleman at our hotel, has allowed me to use his computer so my posts will be brief and to the point.
Eating on the plane and at airports, things to consider:
- Depending on the length of your journey, pack an appropriate number of meals. My trip from home to the hotel was about 7 hours so, I packed breakfast, a snack and a full lunch
- Most countries will require you to toss any fresh veggies, meats and fruits before entry but traveling and consuming these foods on the plane (in my experience) is fine. This way, you don’t have to worry about finding clean options at the airports as options are limited.
- I don’t recommend the plane food. Not only is it loaded with preservatives, sodium and saturated fats, it is totally non-conducive with a clean lifestyle.
- Most airports will have the option of fresh fruits and or veggie but clean carbs and protein, in my experience can be difficult to find. Prawn cocktail seems to be readily available at most large airports, however.
- Meal I packed: Zain’s Mixed Berry and Ricotta Griddle Cakes, Zain’s Peaches & Creme Summer Oats (see My Favourite Breakfasts Page), Brown Rice + Tofu + Broccoli
Zain’s Mixed Berry Ricotta Cheese Griddle Cakes
This is a delicious recipe, travels really well and is packed with high-quality protein that will keep you full and energized for a few hours until your next meal. It can be eaten warm or cool.
5 Egg Whites
1 Whole Egg
1/2 Cup Ricotta Cheese Light
1/2 Cup Oats
1/2 Scoop Vanilla Whey Protein Powder
7-10 Drops Liquid Stevia
1/4 Tsp Baking Powder
11/2 Tbsp Maple Syrup
Cooking Spray OR 1 Tsp Coconut Oil
1. Heat griddle and coat with spray or oil
2. Blend all ingredients (using a food processor or magic bullet) except walnuts, berries and syrup
3. Once blended , add walnuts and pour batter onto griddle
4. Cook until fluffy and golden on both sides, top with mixed berries and syrup
**Note sorry about the formatting, if post look strange its because I am working with very limited resources
The Top 10 Things I Do To Stay Lean
Transforming my body was no ordinary feat. Although I did not have a ton of weight to lose and was a very healthy eater (I would follow the principles of clean eating ie. watching my portion sizes, eating frequently throughout the day etc.) and regular exerciser there were some changes that I needed to make to drop the fat my body was storing. I was still skinny fat and was convinced that I was doing everything I could to get lean.
Here’s are some of the things I changed that made all the difference.
1. Train smarter, not harder - prior to my transformation, I would train for hours a day with long and arduous bouts of cardio followed by intense weight sessions and then yoga. Now, I am in and out of the gym in an hour and fifteen tops and have had a full body workout. I train 4 days per week, giving my body ample time to rest, recover and grow. This has made so much difference in shaping my body.
2. Eat to fuel my body, not diet - prior to my transformation into a lean, mean, me, I was on a constant and perpetual diet. My meals were salad based with a bit of protein and very little carbohydrates. I would be very strict and rigid about my beliefs around food and would even avoid entire food groups classifying them as ‘bad’ foods. I have nearly tripled my calorie intake and eat around 15 servings of carbohydrates per day. Another crucial tip is to eat what you love. When you enjoy the foods that are healthy for you it is a win-win. There are never any feelings of deprivation. If you have a food you love but it’s not healthy, re-create it. If you need a hand, let me know what your recipe is and I will help you to create a clean version of it.
3. Constantly be on the move - I rarely if ever sit for long periods of time. I noticed that sitting causes me to feel more tired and lazy than being up and about. After eating, I will often fold a load of laundry, do some dishes, prep a recipe or tidy up. When I am working on the computer, I often stand and walk back and forth to my water cooler every so often. I always take the stairs and walk wherever I can. Movement is now so natural that it feels almost unnatural to sit for extended periods of time.
4. Cut Sodium - I was always really careful about my sugar intake but I never really considered how much sodium affected my body’s ability to stay lean. Sodium not only causes you to retain water but increases your cravings for it just as sugar does. The more you have the more you want.
5. Cut Liquid Calories Out - Aside from protein shakes and fresh juices, I rarely consume beverages that contain calories. My go to drinks are water, green, white, mate and herbal teas, sparkling water and homemade lemonade.
6. Hold In My Core - Whether I am walking, driving, working out, practicing yoga or watching a film, I make a point of holding in my core. At first, this felt pretty unnatural but now it feel strange not too hold it in. The result of this has been truly amazing. My core is now tight and firm due to the fact that it is always engaged. I have noticed that this has also given me an added bit of strength in attitude as well.
7. Plan What I am Going To Eat - Whether at home or at a restaurant, I always know what I am going to eat for my next meal and in most cases for my meals for the rest of the day. This may take the spontaneity out of eating yes and of course there is always room to change but I have found that the most successful key to achieving a lean figure and maintaining it is to plan your meals, plain and simple. If you are going to a restaurant, scope the menu online and call the restaurant if you have questions. If dining at a friends place, ask what is being served and suggest that you bring along a dish that you can enjoy as a part of your meal plan. Packing snacks is also a very important key to getting and staying lean a baggie with some fruit and almonds in your purse is essential for when you get a snack attack.
8. Choose Dense Calories - Be sure that your food choices are ones that are going to keep you satisfied until your next meal. I would often find myself having a shake as a meal or a meal replacement bar. The problem with this is that it really is not satisfying for the body or mind so you are constantly thinking of food or when you will be eating next. Trust me on this, a solid meal is far better than a liquid one and in the long run, this is what will help you get and stay lean, not to mention, you avoid all of the additives that come from processed, packaged foods.
9. Increase Your Intake of Healthy Fat - Want to lose fat? Eat more fat. Seriously, it works. Healthy fats like coconut oil, sport oil, olive and fish oils, nuts, seeds, nut butters, avocado and other such fats will help you get lean. As you feed, your body healthy fats, it will start to let go of the fat that it is holding. I experienced this first hand with my own body. Fat is necessary for bodily functions and on a low fat diet, your body has no choice but to hold onto the fat that it has as it is not being replenished.
10. A Positive Attitude - Health is not a goal to reach it is an attitude. No matter how much weight you think you need to lose or how unhealthy you think you are, a simple change of attitude will do wonders for you. Positive affirmations, time with friends and loved ones, meditation, gratitude practices, funny movies, all of these things have helped me shift my attitude toward my own health and feeling of vitality. Live as it you are already at your goal weight and visualize what that feels like.