Four nutrition hacks for the traveling rider

By Jeffrey Stern

Let’s be honest, traveling makes it hard to stay on top of a healthy diet. However, if we’re being completely honest, travel also isn’t an excuse to throw out all the good habits you’ve developed at home. To make the transition to travel eating a bit easier, we’ve come up with these 4 hacks to keep you on your nutrition track even when you’ve got to be on the go more often than not.

1. Proper prior planning

Before jumping on a plane to who knows where, do some quick research. Find the markets, coffee shops and restaurants that will have more or less what you like and need. The mini-fridge in your hotel room for the extended weekend can hold more than you think. Stock up on the must-have perishable items once you’re in town, but before you land on your bed for a quick post-travel nap.

2. Pack your favorite snacks.

Dried fruit, nuts, individual peanut butter packets, honey sticks, a bar or two and maybe a little indulgence (whatever your vice may be) are good to have on hand at all times. A solid selection of the things that make you tick at home will do wonders in making the road feel like home. They won’t perish, so if you bring too much on trip number one, roll them over for trip number two on the calendar.


3. Bring a water bottle.

This may seem obvious, but how many times have you found yourself stuck drinking out of little plastic cups or the water fountain? It’s hard to stay hydrated this way, especially during flight travel. Yes, they’ll make you dump out what you have left over before going through security, but refilling it on the other side and keeping the liquids flowing during the entire trip will go a long way to keeping you feeling like your normal self.

4. Get yourself an small, insulated lunch box.

Pack it like you’re a kid again, throwing in all your favorites. The insulation, with a little ice pack, can keep food cold for a day’s worth of travel and then you have more than just snacks to keep you going. A sandwich or salad in a tupperware, a couple pieces of fruit, some crackers and cheese–whatever it is that works for you, throw it in and go. Bring your reusable utensil and a cotton napkin and you can have yourself a little picnic anywhere you are. Before heading home at the end of your trip, hit up the market and create another to-go lunch. It sounds kind of silly, but it’s fun, way less expensive than eating at the airport and you’re far less limited with what you can eat.


Eating while travelling doesn’t have to be hard on your tummy, diet or your wallet. With a little bit of planning pre-trip, you can keep your nutrition dialed while eating your favorite at home food and snacks, but on the road. Think of it as bringing a piece of comfort pie from your house with you wherever you go. It will feel like you never even left the tranquility of your own kitchen.


Healthy winter eating tips for cyclists

By Jeffrey Stern

It’s cold, dark and we already know motivation is lacking to workout during the winter months, so how in are you going to find the time to eat balanced, healthy meals?

The short answer is, well, there is no short answer–it’s just hard. Very similar to finding motivation to actually get outside and get exercise or workouts in, you have to make a plan and stick to it. It’s way too easy to get stuck inside, lacking motivation to shop fresh and eat frozen meal after frozen meal until your freezer is bone dry. If however, you make a plan to take a visit to the grocery store once a week to stock up on fresh fruit like oranges (high in vitamin C), dark leafy greens (rich in vitamins A, C and K), foods like potatoes (immunity boosters—vitamins C and B6) and squash (high vitamin A) then you have the basis for all kinds of healthy meals.

Here are a few more tips to get you started on healthy winter eating habits:

1. Avoid too many comfort foods.

We all crave them and each of us has a slightly different weak link. There’s thousands of sweet, salty, innutritious snack foods that often come pre-packaged in large quantities and bags that like to stay open rather than close simply. They’re so conducive to eating in one sitting that that’s often what happens. But don’t do it! Keep ONE (or maybe two, but no more) of these comfort foods in your house and out of sight. Hit it in small doses when the urge comes, but show some self-restraint. We’re all adults and know what this means. I have faith in you, so have some faith in yourself and keep it to a minimum. It’s okay to go after these foods once in a while, but all day everyday will do nothing but hurt your health and fitness in the long run.


2. Eat more fruits and veggies.

Now this is the stuff we want to eat a lot of during the winter months. These colorful and flavorful vegetables/fruits from the earth help reduce the risk of many diseases, including high blood pressure, heart disease and even some cancers. Plus, they are full of vitamins and minerals your body needs to fight off the pesky viruses known to plague people during the colder months of the year. Best of all, they contain natural sugars that help you feel energized, healthy and ready to take on the day or fight a bug if you happen to pick one up.


3. Take a daily multivitamin.

Even those of us that eat the recommended five full servings of vegetables and fruit each day are lacking in some areas. Multivitamins come in all shapes, sizes and flavors and can easily help augment the healthiness of your diet. Don’t be fooled, vitamins are not a replacement for eating a healthy and balanced diet, but they are a great addition.


4. More liquid, more often.

Our bodies are working extra hard to stay warm, fight off bugs and keep us moving through the days activities. Although you might not be sweating more than during the hot summer months, it’s much harder to drink during the winter and the common thirst indicator often escapes us. For that reason, it’s easy to fall behind on hydration. Drink early and often, even if you’re not sure you’re thirsty, your body likely needs the fluids. Even better, find a light electrolyte drink to keep sodium/potassium levels up throughout the day, especially if you worked out in the morning or are planning to in the evening.


These are not foolproof ways to avoid the flu or other temporarily debilitating illnesses during the winter, but they definitely won’t hurt you. Keeping a balanced diet with copious amounts of fruit and vegetables, avoiding the urge to snack hard on guilty pleasures everyday, supplementing with a multivitamin and keeping hydrated will increase your chances of staying healthy and make it even easier to stay motivated to get the exercise in that your body wants and needs.

Keep Reading: Check out this yummy Carrot Butternut Squash Ginger soup recipe.


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