Hungry Runner

by Katie Jackson

Holidays were designed to be all about family, food, friends, and, in the case of Thanksgiving, football. However, there is a huge caveat that millions of Americans have to deal with before they can fill their plates and partake in the festivities. It’s called traveling, and for many who pride themselves on their healthy habits at home, holiday travel can be riddled with more chutes than ladders when it comes to eating along the way.

As someone who logs over 4,000 miles a year to celebrate just one holiday with my family, the following tips are my personal road rules: Guidelines I’ve created (with feedback from registered dietician Jillian Burbolis, also a member of the 4,000+ club) and combined to ensure I stay on track while traveling.

1. The Golden Rule
I avoid foods that are golden, as that color usually indicates a past date with a deep fat fryer. Instead, I aim for brightly colored fresh foods—even if it means I have to take the time to pack them myself. 

Jillian says: My husband and I take a few 8-hour road trips to Delaware each year to celebrate the holidays with his family. Even if I’m bringing a bunch of luggage and gifts, I always make room in the car for a cooler to store fresh snacks like fruit, veggie sticks, hardboiled eggs, and cheese.

Continue reading for 4 more healthy eating tips!

"Rule Number 1: Maintain a whole-foods, clean eating diet on a consistent, daily basis.

I know, right now you’re like, “But that has nothing to do with eating out.” But actually… Yes, yes it does. For example, yesterday I made banana oatmeal for breakfast, ate some nuts for a mid-morning snack, had some Split Red Lentil Veggie Chili (that I had prepped earlier in the week) for lunch, and then a blueberry smoothie after my workout, all in anticipation of letting myself indulge at Choice Eats later on in the day. So what I’m saying is, if you eat cleanly and treat your body right for the majority of your meals, it’s less detrimental to let yourself indulge and stray from your typical diet when dining out.”

Continue reading for 4 more tips

I am so psyched that so many of you are going to be participating in the 11-Week Bikini Boot Camp Challenge with me! Exercise is an important part of losing weight and getting in shape, but the truth is, if you’re not following a healthy diet, all of the hard work and effort you put into exercising will be lost. So, to help make sure you stay on track to your best bikini body over the next 11 weeks, I put together this list of healthy eating tips. Check it out!
1. Eat a good breakfast! (The possibilities for this are endless. Eggs, oatmeal, fruit, whole grain cereal, whole grain toast… Click here for tons of easy breakfast ideas.)
2. Only eat when you’re hungry. Listen to your body and learn to decipher between cravings and true hunger.) This also includes learning to not overeat by stopping when you’re full. This can be accomplished by eating more slowly, drinking plenty of water with your meal, and training yourself to eat mindfully and intuitively.
3. Cut out refined carbohydrates as much as possible. (White bread, white rice, white pasta, etc.)
4. Cut back on added sugar. (Limit the intake of soda, candy, sweetened beverages, and desserts.)
5. Snack healthy! Keep the unhealthy snacks out of your pantry and fridge and for ideas on what to replace them with, check out Greatist’s "88 Snacks Under 100 Calories."
6. Cut out all processed foods. You want to be eating more “real food” and less food that is packaged and processed with tons of crazy ingredients that you can’t even pronounce. For more info on this, check out 100 Days of Real Food’s "14 Steps to Cut Out Processed Foods."
7. Drink lots ofwater, and drink more if you’re exercising! Buy a reusable water bottle and start carrying it everywhere you go!
8. Always measure your food and be sure to control your portions. Check out Fit Sugar’s "Everything You Need to Know About Portion Control."
9. Never completely restrict yourself from the foods that you love! NASM Elite Trainer Ann Prokenpek says:

One of my personal rules in weight loss is to not completely eliminate foods I like but are not necessarily good for me.  If you deprive yourself of your favorite foods, it may lead to binging on that food somewhere down the line, and can destroy your best attempts at weight loss.  Instead, be sure to eat healthy foods that are packed full of nutrition, but lower in calories.  Then, when you want to have that cookie or whatever your “not so good for you” food is, have a small portion after you have filled up on the healthier, low calorie foods.

And for even more healthy eating tips check out some of the following links:
10 Weight-loss Rules That Work
Habits of Successful Weight Losers
The Best Foods for Burning Calories and Boosting Metabolism
Healthy Eating Tips from ‘Hungry Girl’ Lisa Lillien
Healthy Eating Habits from ‘The Biggest Loser’ Nutritionist

I am so psyched that so many of you are going to be participating in the 11-Week Bikini Boot Camp Challenge with me! Exercise is an important part of losing weight and getting in shape, but the truth is, if you’re not following a healthy diet, all of the hard work and effort you put into exercising will be lost. So, to help make sure you stay on track to your best bikini body over the next 11 weeks, I put together this list of healthy eating tips. Check it out!

1. Eat a good breakfast! (The possibilities for this are endless. Eggs, oatmeal, fruit, whole grain cereal, whole grain toast… Click here for tons of easy breakfast ideas.)

2. Only eat when you’re hungry. Listen to your body and learn to decipher between cravings and true hunger.) This also includes learning to not overeat by stopping when you’re full. This can be accomplished by eating more slowly, drinking plenty of water with your meal, and training yourself to eat mindfully and intuitively.

3. Cut out refined carbohydrates as much as possible. (White bread, white rice, white pasta, etc.)

4. Cut back on added sugar. (Limit the intake of soda, candy, sweetened beverages, and desserts.)

5. Snack healthy! Keep the unhealthy snacks out of your pantry and fridge and for ideas on what to replace them with, check out Greatist’s "88 Snacks Under 100 Calories."

6. Cut out all processed foods. You want to be eating more “real food” and less food that is packaged and processed with tons of crazy ingredients that you can’t even pronounce. For more info on this, check out 100 Days of Real Food’s "14 Steps to Cut Out Processed Foods."

7. Drink lots ofwater, and drink more if you’re exercising! Buy a reusable water bottle and start carrying it everywhere you go!

8. Always measure your food and be sure to control your portions. Check out Fit Sugar’s "Everything You Need to Know About Portion Control."

9. Never completely restrict yourself from the foods that you love! NASM Elite Trainer Ann Prokenpek says:

One of my personal rules in weight loss is to not completely eliminate foods I like but are not necessarily good for me.  If you deprive yourself of your favorite foods, it may lead to binging on that food somewhere down the line, and can destroy your best attempts at weight loss.  Instead, be sure to eat healthy foods that are packed full of nutrition, but lower in calories.  Then, when you want to have that cookie or whatever your “not so good for you” food is, have a small portion after you have filled up on the healthier, low calorie foods.

And for even more healthy eating tips check out some of the following links:

10 Weight-loss Rules That Work

Habits of Successful Weight Losers

The Best Foods for Burning Calories and Boosting Metabolism

Healthy Eating Tips from ‘Hungry Girl’ Lisa Lillien

Healthy Eating Habits from ‘The Biggest Loser’ Nutritionist

[image via Fit Sugar]

- You’re not too busy to cook: Find quick, easy, go-to recipes for your favorite foods so you can enjoy healthy eating even if you’re on the go!

- Always order an appetizer: "…[order] a healthy appetizer, like shrimp cocktail, green salad, or a broth-based soup, to cut hunger (but step away from the breadbasket!)"

- Keep the “essentials” in your pantry: Lisa makes sure to always have foods like tofu noodles, almond milk, and high-fiber Tortillas on hand so she can easily prepare her favorite healthy meals without a hassle.

- Find an exercise routine that works: Even healthy eating is no excuse to skip physical activity!

- Avoid your food “weaknesses”: Lisa says she almost never orders the unhealthy foods that she loves when she’s dining out, but waits until shes home so that she can whip up her own healthier version instead.  “‘Anything that is my favorite weakness food is something that I try to avoid [when out],’ Lisa says.”

- Learn how to navigate the fast food menu: For times when the drive-thru is unavoidable, always remain in control of the situation. For example, Lisa will order a grilled chicken sandwich, remove the chicken from the bun, cut it up, and put it into a salad instead!

- Remember that calories count: Lisa says, “…calories do count and some people don’t believe that. They say, ‘well as long as I’m making choices and I’m eating all natural, organic whole foods then it doesn’t matter how many calories I’m taking.’ And that’s definitely not true…”

"Lisa keeps a notes in a draft email in her inbox, and at the end of the day figures out roughly how much she’s had. This helps her plan her meals better. ‘I think that the most successful people, if they’re trying to lose or even maintain weight, are people that can think ahead. If you know you’re going out to dinner, and you know you want to make certain choices that night, alter how you eat throughout the day. Don’t starve yourself, but don’t make the bad choices during the day if you know you want to splurge a little at dinner.’

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The Hungry Runner by Katie is licensed under a Creative Commons Attribution-ShareAlike 3.0 Unported License.