April 4, 2024 • 13 mins
Join me as I discuss five powerful, easy to follow tips for keeping your nutritional goals as well as possible while traveling.
I talk about everything from smart snacking to restaurant ordering, all while enjoying your trip and not obsessing over food during your travels.
Now, if you think keeping up with health goals is like trying to sprint through the airport in flip-flops, let me ease your mind.
I'm laying out the roadmap for setting and sticking to realistic wellness objectives while traveling, whether on a shorter road excursion or visiting a new country. All while staying sane, lightening up, and enjoying new cuisine on the go.
Find episode links, notes and artwork at:
https://blog.dirobi.com
This show is for informational purposes only.
None of the information in this podcast should be construed as dispensing medical advice.
These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:12):
Hello and welcome to episode 277 of the Dairobi
Health Show.
Recently I was traveling and Isometimes beat myself up when I
travel.
I try to eat well and exercise.
When I'm traveling, however, Imight be a little bit
overzealous about my nutrition.
I'm in the health world Afterall.
(00:33):
I want to set a good exampleand I want to be as healthy as I
possibly can, and I find thathard to do.
When I'm traveling, I have moresugar.
When I'm traveling, I have moreunhealthy foods, and I've given
this a lot of thought and Ibeat myself up because I do not
have perfect willpower and Idoubt I ever will and I've given
(00:55):
this a lot of thought and a lotof research and read what a lot
of experts have said abouttraveling in a healthy way.
And these five tips are designedfor real world travel, where
you want to enjoy your vacation,not stress too much about food,
but you also don't want to comeback and have to do two weeks
of recovery for one week oftravel or something like that,
(01:15):
right?
So I think these are reallygreat lists.
I'm going to try to go overthem quickly, but summer's
coming, if you're depending onwhen you're listening to this
podcast podcast, obviously, buthere in the north american
continent anyway, or the northnorthern hemisphere uh, you know
, it goes all the way around theworld and let me just think
about my geography here.
(01:36):
Yeah, if you're in the northernhemisphere, summer is coming
and you probably will be doingsome traveling.
Now this first tip may not makemuch sense to you, but I think
it's really powerful, and thatis lower your standards first.
I actually think this is partof my problem and why I travel
(01:59):
with a little bit of guilt,because I expect to continue my
very healthy home routine whileI'm on the road and I finally
realized why am I doing that tomyself?
There's not going to be thesame amount of healthy food
available.
Sometimes I do driving vacations, sometimes we're flying.
When we're driving, we're kindof stuck with whatever's
available when it's time to eat.
(02:19):
Now, of course, we have somecontrol over where we stop and
there's healthier choices thanothers.
We have some control over wherewe stop and there's healthier
choices than others.
But I found that I just need tobe a little less tough on
myself.
So I lower my standards just alittle bit, but there's no use
keeping the lofty health goals Ihave when I'm in my routine
while I'm on the road and haveabout 50% probably of the
(02:42):
control that I have when I'mhome.
So there's plenty ofnutritional habits that I have
when I'm home.
So there's plenty ofnutritional habits I can keep
while I'm traveling.
For example, I still stop eatingafter dinner.
I still strive to eat all myfood slowly and mindfully.
I prioritize protein, even in aless than ideal meal.
I just make sure that I'm.
For example, if it's a fastfood meal, I'll get maybe a
(03:04):
double burger with small fries,for example.
More protein, less crap.
It's not an ideal meal by anymeans, but it's better by a few
hundred calories and it's abetter source of protein.
So I also generally don't eatbefore 10 am.
Those are great health habitsthat will make up for some of
(03:24):
the difficulty of traveling.
These habits alone are betterthan what a lot of people keep,
even when they're at home, andso this takes some pressure off
if the food quality is lower.
So I try not to stress about afew extra snacks or fast food
meals while I'm traveling.
(03:45):
Tip number two plan ahead andpack smart snacks.
I find this is not that hard todo, especially driving on a
driving vacation.
You know you have a lot ofcontrol about you.
Generally, depending on how faryou go, you can often pack
healthy food for the durationand get yourself all the way
there.
I'm a huge fan of my own nutson a flight, for example, some
(04:10):
form of healthy drink and soit's easier to reach for
unhealthy options like fast foodor sugary snacks if you're not
prepared.
So try to prepare ahead.
And also, we have found thathaving an Airbnb over a motel or
hotel room makes a majordifference when we travel as
well, because in an Airbnb, youhave a kitchen and so you're
(04:35):
able to go out and do someshopping and buy that healthy
food that you'll want, whichyou're often going to eat first
thing in the morning or later atnight, and it also saves you
money on food when you're havingenough food in your Airbnb for
all of your own breakfast.
So that's tip number two Planahead as much as possible so
that you have healthy snacks andfood available wherever you go.
(04:59):
Tip number three is you mighthave guessed this one stay
hydrated and mindful of yourbeverages.
Proper hydration is crucial foroverall health, even when you
travel.
Believe it or not, I take mybottle everywhere.
Chances are you do too.
This is getting to be more andmore common.
Everywhere I go, I see peoplewith their water bottles, and
(05:19):
hey, we're being kind to motherearth when we're not buying a
bunch of plastic bottles on theroad and throwing them out.
I'm not a zealot on this point.
I buy my share of drinks.
However, my primary go-to is myown water bottle, which does
save some garbage and plastic,and so it's just a great habit
(05:40):
having your bottle with you atall times.
Again, it's another money saver.
Many of the places that you'llgo on a vacation have water
fountains where you can refillyour own bottle.
Excessive consumption of sugarydrinks, alcohol and caffeine
can obviously derail your plan alittle bit and actually cause
(06:01):
you to be dehydrated some of thesodas especially and then
contribute to fatigue, makingyour vacation less fun.
So opt for water, herbal teasor unsweetened beverages
whenever possible and stayhydrated as your primary weapon
with your own water bottle.
Tip number four choose balancedmeals and prioritize protein.
(06:26):
Dining out while traveling ispart of the fun right.
Trying new cuisine is anexciting part of being out there
in the world or in a differentarea or country that you've
never been to, and as long asyou have some idea what a
protein, fat and carb is.
(06:47):
You can often order accordingly, and the reason we prioritize
protein always is because ourbodies need it.
It's the building blocks of ourbody.
It's also satiating, so we'reless likely to overeat or have a
big dessert if we haveprioritized protein with every
meal and, of course, try to getveggies with every single meal,
(07:08):
as we teach in our Dirobi Undiet.
A short aside for the DirobiUndiet if you just Google Dirobi
Undiet, it will pop right up.
It's a free diet that I havebeen teaching for a few years.
I think it's an absolutelyfantastic way to eat.
It's dead simple.
There's no calorie counting andpeople have lost a lot of
weight with it.
We have a lot of greattestimonials on that product.
(07:31):
It's absolutely free and it'seasy to do so.
If you haven't done that yet,or read about it or tried it, I
highly recommend that youdownload our free guide.
So again, enjoying localcuisine should be an enjoyable
aspect of travel, as long as weprioritize protein, get healthy
carbs, fats and protein as oftenas we can.
(07:52):
Get those veggies with eachmeal, as always dressing on the
side.
There's nothing worse thanhaving a you doing the right
thing, getting a big salad withyour meal and then having it
smothered with three or fourhundred extra calories in the
dressing that they they put onit.
If you have it on the side, youcan just you know enjoy a
(08:13):
little less than your averagechef might put on a salad.
Tip number five practice mindfuleating and listen to your body.
Traveling can disrupt yourusual eating patterns all by
itself and this can lead tomindless snacking or overeating.
So continue practicing thatmindful eating, tuning into your
(08:34):
body's hunger and fullness cues.
For example, for me, if I'mtraveling into the evening, I'm
going to be eating a lot of food.
I'm more likely to say yes tothe snack cart, unless I just do
a quick gut check, literally,and go oh, I'm actually not
hungry, I was only going to takethat food because it was
offered to me.
But in actual fact, if I'mmindful and paying attention, I
(08:58):
don't have to eat food justbecause it's presented to me.
I can stay in my intermittentfasting window while I travel
and not just eat mindlesslybecause I'm out and about at a
time that I'm normally home,right.
So these are some of thedisruptions we get when we're
traveling, but hopefully thesefive tips will help you.
(09:18):
These are fairly simple to do,as everything that we do at
Dirobi.
We try to keep it real, we tryto keep it doable, we try to
keep it doable, we try to keepit effective, and the only
dietary rules or guidelines thatwill ever work are the ones
that we can do.
That's why number one is tolower your standards a little
bit.
There is a time to just enjoy atreat.
A treat is a perfectly normalfood.
(09:40):
To enjoy a less than ideal mealevery now and then will not
hurt those of us that areintentional about our health
generally doing a good job.
I've contended for a long timethat if we live a really healthy
diet and lifestyle, generallyto about 80% of a high standard,
(10:01):
we'll be very healthy, morehealthy than the vast majority
of people around us.
Just 80% of our principles, andwhen we're traveling maybe it's
70%, but maybe that'll make usenjoy our trip a little bit more
, not give us the two or threeweeks of recovery, nutritionally
and exercise-wise, that wemight have needed, and I hope
these tips do that for you.
(10:22):
Until next time, this is DaveSherwin, wishing you health and
success.
Hello and welcome to episode 277 of the Dairobi
Health Show.
Recently I was traveling and Isometimes beat myself up when I
travel.
I try to eat well and exercise.
When I'm traveling, however, Imight be a little bit
overzealous about my nutrition.
I'm in the health world Afterall.
(00:33):
I want to set a good exampleand I want to be as healthy as I
possibly can, and I find thathard to do.
When I'm traveling, I have moresugar.
When I'm traveling, I have moreunhealthy foods, and I've given
this a lot of thought and Ibeat myself up because I do not
have perfect willpower and Idoubt I ever will and I've given
(00:55):
this a lot of thought and a lotof research and read what a lot
of experts have said abouttraveling in a healthy way.
And these five tips are designedfor real world travel, where
you want to enjoy your vacation,not stress too much about food,
but you also don't want to comeback and have to do two weeks
of recovery for one week oftravel or something like that,
(01:15):
right?
So I think these are reallygreat lists.
I'm going to try to go overthem quickly, but summer's
coming, if you're depending onwhen you're listening to this
podcast podcast, obviously, buthere in the north american
continent anyway, or the northnorthern hemisphere uh, you know
, it goes all the way around theworld and let me just think
about my geography here.
(01:36):
Yeah, if you're in the northernhemisphere, summer is coming
and you probably will be doingsome traveling.
Now this first tip may not makemuch sense to you, but I think
it's really powerful, and thatis lower your standards first.
I actually think this is partof my problem and why I travel
(01:59):
with a little bit of guilt,because I expect to continue my
very healthy home routine whileI'm on the road and I finally
realized why am I doing that tomyself?
There's not going to be thesame amount of healthy food
available.
Sometimes I do driving vacations, sometimes we're flying.
When we're driving, we're kindof stuck with whatever's
available when it's time to eat.
(02:19):
Now, of course, we have somecontrol over where we stop and
there's healthier choices thanothers.
We have some control over wherewe stop and there's healthier
choices than others.
But I found that I just need tobe a little less tough on
myself.
So I lower my standards just alittle bit, but there's no use
keeping the lofty health goals Ihave when I'm in my routine
while I'm on the road and haveabout 50% probably of the
(02:42):
control that I have when I'mhome.
So there's plenty ofnutritional habits that I have
when I'm home.
So there's plenty ofnutritional habits I can keep
while I'm traveling.
For example, I still stop eatingafter dinner.
I still strive to eat all myfood slowly and mindfully.
I prioritize protein, even in aless than ideal meal.
I just make sure that I'm.
For example, if it's a fastfood meal, I'll get maybe a
(03:04):
double burger with small fries,for example.
More protein, less crap.
It's not an ideal meal by anymeans, but it's better by a few
hundred calories and it's abetter source of protein.
So I also generally don't eatbefore 10 am.
Those are great health habitsthat will make up for some of
(03:24):
the difficulty of traveling.
These habits alone are betterthan what a lot of people keep,
even when they're at home, andso this takes some pressure off
if the food quality is lower.
So I try not to stress about afew extra snacks or fast food
meals while I'm traveling.
(03:45):
Tip number two plan ahead andpack smart snacks.
I find this is not that hard todo, especially driving on a
driving vacation.
You know you have a lot ofcontrol about you.
Generally, depending on how faryou go, you can often pack
healthy food for the durationand get yourself all the way
there.
I'm a huge fan of my own nutson a flight, for example, some
(04:10):
form of healthy drink and soit's easier to reach for
unhealthy options like fast foodor sugary snacks if you're not
prepared.
So try to prepare ahead.
And also, we have found thathaving an Airbnb over a motel or
hotel room makes a majordifference when we travel as
well, because in an Airbnb, youhave a kitchen and so you're
(04:35):
able to go out and do someshopping and buy that healthy
food that you'll want, whichyou're often going to eat first
thing in the morning or later atnight, and it also saves you
money on food when you're havingenough food in your Airbnb for
all of your own breakfast.
So that's tip number two Planahead as much as possible so
that you have healthy snacks andfood available wherever you go.
(04:59):
Tip number three is you mighthave guessed this one stay
hydrated and mindful of yourbeverages.
Proper hydration is crucial foroverall health, even when you
travel.
Believe it or not, I take mybottle everywhere.
Chances are you do too.
This is getting to be more andmore common.
Everywhere I go, I see peoplewith their water bottles, and
(05:19):
hey, we're being kind to motherearth when we're not buying a
bunch of plastic bottles on theroad and throwing them out.
I'm not a zealot on this point.
I buy my share of drinks.
However, my primary go-to is myown water bottle, which does
save some garbage and plastic,and so it's just a great habit
(05:40):
having your bottle with you atall times.
Again, it's another money saver.
Many of the places that you'llgo on a vacation have water
fountains where you can refillyour own bottle.
Excessive consumption of sugarydrinks, alcohol and caffeine
can obviously derail your plan alittle bit and actually cause
(06:01):
you to be dehydrated some of thesodas especially and then
contribute to fatigue, makingyour vacation less fun.
So opt for water, herbal teasor unsweetened beverages
whenever possible and stayhydrated as your primary weapon
with your own water bottle.
Tip number four choose balancedmeals and prioritize protein.
(06:26):
Dining out while traveling ispart of the fun right.
Trying new cuisine is anexciting part of being out there
in the world or in a differentarea or country that you've
never been to, and as long asyou have some idea what a
protein, fat and carb is.
(06:47):
You can often order accordingly, and the reason we prioritize
protein always is because ourbodies need it.
It's the building blocks of ourbody.
It's also satiating, so we'reless likely to overeat or have a
big dessert if we haveprioritized protein with every
meal and, of course, try to getveggies with every single meal,
(07:08):
as we teach in our Dirobi Undiet.
A short aside for the DirobiUndiet if you just Google Dirobi
Undiet, it will pop right up.
It's a free diet that I havebeen teaching for a few years.
I think it's an absolutelyfantastic way to eat.
It's dead simple.
There's no calorie counting andpeople have lost a lot of
weight with it.
We have a lot of greattestimonials on that product.
(07:31):
It's absolutely free and it'seasy to do so.
If you haven't done that yet,or read about it or tried it, I
highly recommend that youdownload our free guide.
So again, enjoying localcuisine should be an enjoyable
aspect of travel, as long as weprioritize protein, get healthy
carbs, fats and protein as oftenas we can.
(07:52):
Get those veggies with eachmeal, as always dressing on the
side.
There's nothing worse thanhaving a you doing the right
thing, getting a big salad withyour meal and then having it
smothered with three or fourhundred extra calories in the
dressing that they they put onit.
If you have it on the side, youcan just you know enjoy a
(08:13):
little less than your averagechef might put on a salad.
Tip number five practice mindfuleating and listen to your body.
Traveling can disrupt yourusual eating patterns all by
itself and this can lead tomindless snacking or overeating.
So continue practicing thatmindful eating, tuning into your
(08:34):
body's hunger and fullness cues.
For example, for me, if I'mtraveling into the evening, I'm
going to be eating a lot of food.
I'm more likely to say yes tothe snack cart, unless I just do
a quick gut check, literally,and go oh, I'm actually not
hungry, I was only going to takethat food because it was
offered to me.
But in actual fact, if I'mmindful and paying attention, I
(08:58):
don't have to eat food justbecause it's presented to me.
I can stay in my intermittentfasting window while I travel
and not just eat mindlesslybecause I'm out and about at a
time that I'm normally home,right.
So these are some of thedisruptions we get when we're
traveling, but hopefully thesefive tips will help you.
(09:18):
These are fairly simple to do,as everything that we do at
Dirobi.
We try to keep it real, we tryto keep it doable, we try to
keep it doable, we try to keepit effective, and the only
dietary rules or guidelines thatwill ever work are the ones
that we can do.
That's why number one is tolower your standards a little
bit.
There is a time to just enjoy atreat.
A treat is a perfectly normalfood.
(09:40):
To enjoy a less than ideal mealevery now and then will not
hurt those of us that areintentional about our health
generally doing a good job.
I've contended for a long timethat if we live a really healthy
diet and lifestyle, generallyto about 80% of a high standard,
(10:01):
we'll be very healthy, morehealthy than the vast majority
of people around us.
Just 80% of our principles, andwhen we're traveling maybe it's
70%, but maybe that'll make usenjoy our trip a little bit more
, not give us the two or threeweeks of recovery, nutritionally
and exercise-wise, that wemight have needed, and I hope
these tips do that for you.
(10:22):
Until next time, this is DaveSherwin, wishing you health and
success.
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