Whether it’s for business or fun, tracking macros away from home can be a challenge. Many of our clients travel frequently and our goal is to equip them with tips, tricks and tools so that they can continue to make progress while on the road.
FitFlex client, Jacqui, travels several times a month for both work and pleasure. We recently spoke to her about how she stays on track when she’s on the road and away from her kitchen.
Q: Jacqui, why did you join FitFlex Nutrition?
A: I joined because I wanted to become more educated about how I was fueling my body and understand how to eat smarter. I travel a lot for work and fun and know I wasn’t always making the smartest decisions. As much as I’ve always enjoyed traveling, I enjoy it so much more knowing that I can be just as effective with my meal decisions whether I’m at home or on the go. I didn’t truly realize how ‘flexible’ this program is and how it really can effectively fit into any lifestyle.
Q: What have you achieved while being on the program?
A: The strength that I’ve gained from fueling my body properly has surprised me. There are things that I’ve never been able to do, like a strict pull-up or rope climb, heavy squats / deadlifts that I’m now able to do. I’ve always played sports so I have been athletic but not necessarily strong. When I mentioned I was looking for more tone and muscle definition I was surprised by how uneducated I was on achieving that. As much as I’ve always had a healthy relationship with food, I think it’s become even more so with Coach Steph’s guidance. I don’t ever stress going out of town because I have the tools to be successful wherever I am. And another perk is beating goals with surprising ease! Just this week I shaved about 45 minutes off of my hike up Aspen mountain :).
Q: What surprised you the most about counting macros while traveling?
A: I had no idea how little protein and how much fat I consumed while out and about! Between restaurants and grabbing a handful of nuts here and there, it was enlightening to see. Also being able to better estimate portion sizes with Coach Steph’s tips was a game changer for me. I realized I was often consuming too little and too much of the wrong things. Being able to get those in alignment whether I have my food scale or not has been really helpful.
Q: Do you have any tips for hitting your macros while staying in a hotel?
A: Yes, I absolutely plan ahead. I joke that I maybe pack more food than clothes with me when I travel, but it keeps me from reaching for something that’s quick and easy versus nutritious. The list of my favorite travel snacks doesn’t take up tons of room but it enables me to hit my protein goal which is hardest for me when I travel. My other goals are relatively easy to achieve as there’s usually a coffee shop or something close by where I can pick up fruit and some coconut oil (I like to add to my shakes sometimes).
Q: How do you stay on track when you are eating at restaurants for work dinners?
A: The planning part of this really helps when it comes to eating out. If I’m consistent with my snacks that I’ve brought, I’m able to eat meals out and not feel ravenous, making my decisions on what to order that much smarter. And yes I’m that person who is totally ok being a very nice, high-maintenance orderer to get exactly what I want :). I often offer to help select the restaurants as well, so I ensure that there are options that are appealing to me and my plan. Sometimes it takes some creativity but it always ends up worth it.
Q: How do you navigate hotel breakfast buffets?
A: Because I’m bringing my shakes, protein pancakes and homemade granola with me, I usually only checkout the breakfast buffet for a couple things: hard boiled eggs, scrambled eggs, coffee, Greek yogurt. All those things are great additions but I steer clear of most everything else, mostly because I can’t be sure how it was cooked or the ingredients.
Q: What are you favorite macro friendly travel snacks?
- Chef’s Cut Real Chicken Jerky (Buffalo style)
- Sprouts Picante Plantain Chips
- Vermont BBQ Beef Stick (Honey Mustard is also good)
- I make Birch Benders Paleo Pancakes in advance and bring them in a baggy to put in the fridge
- PB2 powder to put on the pancakes or mix with a shake 🙂
- RX bars
- Grass Fed Precision ISO (Whey protein isolate) with my shaker bottle in case I’m not going to get enough protein. I’m a little dairy sensitive but this one doesn’t impact my system :).
- Paleo turkey bacon no sugar added (again, make it then store in the fridge at the hotel)
- Thrive Tribe Paleo Bites (Vanilla Almond)
Q: We heard you have an awesome recipe for granola you pack with you for trips! Can you share it with us?
A: Yes, I do. It’s the best because you make it in a slow cooker and it makes a TON. Here it is!
Jacqui's Travel Friendly Granola
This is a granola recipe that FitFlex client Jacqui makes in her slow cooker to bring with her when she's traveling.
Tip: Once you have the basic ratio of 1 egg white per 2 cups of nuts/seeds, there is room for creativity! For an egg-free version, omit the egg whites and add more butter or coconut oil.
- 8 cups Mixed raw nuts
- 1/2 cup Egg whites
- 3 tbsp Maple syrup
- 2 tbsp Vanilla extract
- 4 tsp Cinnamon
- 1 tsp Ginger
- 1 tsp Allspice
- 2-4 tbsp Coconut oil of butter
1. Put egg whites, maple syrup, vanilla extract, and spices and in a large bowl and whisk until combined.
2. Chop up nuts and mix into the egg mixture. Tip: Using a food processor makes chopping up the nuts easier.
3. Use coconut oil or butter to coat the slow cooker and then pour in the mixture.
4. Set the slow cooker to high and cook for 2-3 hours, stirring every 15-20 minutes. It's done when the coating dries.
5. Cool granola before storing.
6. After the granola cools, optionally add in dried fruit, chocolate chips or coconut flakes.
Want more tips or advice on nutrition or more information about staying on track with other real world situations like social events? Contact FitFlex Nutrition to learn about our Nutrition Coaching services.