Business Travel Travel Tips

Skip the Do-It-Yourself Waffle Machine and Six Other Tips for Eating Healthy on the Road

Business travel certainly comes with perks such as company-paid dinner meetings, frequent flyer miles, and if you’re lucky, time to catch up with a friend or relative living in your destination. Like most good things, however, these perks come with a price. It can often be challenging to find healthy food options while you’re running from one meeting to the next, and the continental breakfast options don’t always help either. Whether your time is spent hopping airports or logging miles on the road, here are a few tips to incorporate healthy eating while traveling for work.

Know What You’re Getting Into

  1. Most airports post their dining options on their website along with a map of their locations. If you plan on eating a meal at the airport, take a look at their options beforehand. Maybe you’ll even want to arrive a little earlier so you have time to eat in a different terminal.
  2. GPS systems will map out restaurants for you based on your location. There may not be much if you’re driving through the middle of Nebraska, but at least you can try to choose more wisely.
  3. If you don’t have the ability to search a GPS, pack snacks in the car for your drive (to avoid the gas station munchies) and ask your hotel what options or amenities are available upon arrival.

 Eat Between the Lines

  1. It’s hard not to indulge at the continental breakfast. First, they’re free and second, they usually have a do-it-yourself waffle machine. But if you look closely, you’ll see the bowl in the corner with apples, bananas, and maybe even some yogurt or sugar-free oatmeal.
  2. According to Men’s Health magazine, an average breakfast should range between 350-450 calories. This means, that single waffle on your plate with only 2 tablespoons of syrup is your cut off point at 375 calories. Unless of course you only drink half of your cup of orange juice, which would finish you off at 430.

Learn the Lingo

  1. With a growing interest in healthy eating, restaurants are starting to create a “lighter side” menu making the dining out experience much more realistic for the health-conscious traveler. Choose menu options described as “roasted,” “grilled,” or “baked,” and stay away from the “smothered,” “cheesy,” and “glazed,” which is “code” for added fat or sugar.
  2. Choose entrees that allow you to substitute the fries for a side salad or seasonal vegetables. Sometimes you may even get to choose how your meat is prepared, like fried or grilled chicken.

 Overall, it’s not too hard to eat well if you’re prepared. Allow yourself a sweet treat here and there to avoid over-indulgence, and you should have no problem with things like portion control and fitting into your new suit.

More on healthy restaurant eating.

Business Travel Travel Tips

Avoid the Flu While Business Traveling


Are you changing your business travel plans because of the flu? USA Today reports that many people are flying less this month due to the increased number of confirmed cases of the flu.

The flu has definitely become a consideration for me when I travel and I think about everything I touch or come in contact with. In an effort to be more cautious, I got a flu shot and I always carry anti-bacterial hand sanitizer with me.

Hotels have also found ways to ease decrease the risk of illness for their guests and give comfort to sick travelers. In fact, some hotels are offering chicken soup, hand sanitizer, and extra tissues.

Tips to Avoid the Flu While Traveling for Business:

  • Skip crowded elevators
  • Avoid hotel gym equipment
  • Carry mini-bottles of disinfectant spray to wipe down surfaces
  • Use the back of your hand to push elevator buttons and open doors
  • Be careful no to touch your eyes, face, or mouth after shaking hands
  • Wash hands often
  • Avoid using tray tables on airplanes or bring sanitizing wipes to disinfect them


Business Travel Travel Tips

4 Tips for Healthy Business Travels

Maintaining healthy habits while traveling can be challenging. But it’s not impossible! Here are 4 tips for staying active and fit despite demanding travel and/or business meeting itineraries:

  1. You don’t need a fancy gym. Sure, your health club at home has more variety, but most hotels these days have fitness rooms with at least a few basic machines. Or, you can just exercise in your room by doing sets of jumping jacks, sit ups, push ups, etc. No weights, no problem! Body weight work outs are great for travelers without access to dumbbells, barbells, bench presses. Or bring along a couple of resistance bands. They are small, lightweight, and easy to pack. And if all else fails, there are plenty of videos online featuring hotel room workouts.
  2. Eat well. Traveling can be hard on the body, and eating on the road often means hundreds (sometimes thousands) of extra calories. But if you remain conscientious of your food choices, you can curb that pile on. Avoid big meals late at night, choose the salad (with lite dressing!) or grilled chicken at your business lunch, be wary of room service, and lock up the mini bar if you need to. Pack a few protein or granola bars or a bag of unsalted nuts–just so you have a few snacks on hand. Not only will eating well keep added pounds at bay, it will also give you the energy you need to stay alert during even the most grueling business meetings.
  3. Stay hydrated. It’s easy not to get the recommended 8 cups of water each day while traveling–soft drinks and/or alcohol are often much more readily available. But making an effort to drink more water will keep your body and mind alert, will aid digestion, boost metabolism, and flush toxins (not to mention the sodium with which restaurant food is loaded). Bring a water bottle with you everywhere and take note of how many times you fill it up each day. (Oh, and don’t forget to make sure that water bottle is empty when you go through airport security!)
  4. Try to limit stress. Time changes, jet lag, marathon business meetings, and foreign beds are just a few of the stresses business travelers have to deal with. But making an effort to get enough sleep will go a long way in reducing the effects of those stresses. Additional ways to limit travel stress are: take a quick walk during a break in meetings, run outside and get some fresh air (only if just for couple deep breaths), sight-see for an hour if there’s time, or take 15 minutes at the end of the day to read a book or magazine (for leisure). Even small measures will help relax and calm both the mind and body after a demanding day.

For more information about healthy traveling, particularly when it comes to your heart, read this article by Everyday Health.