Wellness
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Eating for health and vitality on the road
HOLISTIC HEALTH SPEAKER AND COACH SANDI JACOBS( LIFEWITHZEST. COM) OFFERS SOME HEALTHY TIPS TO KEEP EVENTPROFS ENERGISED DURING THEIR BUSINESS TRIPS
I n the fast-paced world of meeting professionals, maintaining health and vitality on the road can be challenging. However, with a few strategic choices and preparations, it’ s possible to eat smart and stay energised during your travels.
‘ Eat well, sleep well’ philosophy Healthy eating and good rest go together to support your overall vitality and wellbeing.
Insufficient or poor-quality sleep can disrupt hormones that regulate hunger and satiety, leading to increased food intake and preference for foods that are high in fat, sugar, and sodium, and less likely to include nutritious foods, creating a vicious cycle.
Conversely, diets rich in whole foods, fibre, and essential nutrients can positively impact sleep quality and duration. Better sleep generally supports better food choices.
Vitality foods Incorporating high tryptophan foods throughout the day( chicken, turkey, tofu, fish, beans, nuts, seeds, oatmeal, and eggs) can lead to better sleep. Focus on Omega-3 rich power foods, loaded with nutrients to energise you – wild fatty fish, dark leafy greens, nuts and seeds, berries, avocados, Greek yogurt, sweet potatoes, beans, legumes, and wholesome grains. Prioritise nutrient-dense snacks – Consider portable options like matcha powder, chia, flax, and hemp seeds, spirulina, or high-protein snacks to satisfy cravings. These provide sustained energy and essential nutrients while taking up minimal luggage space. Create customised trail mixes with
Above: Sandi Jacobs
ingredients such as dark chocolate, dried berries, and protein-rich nuts.
Reduce sugar content and avoid salty deli meats Adding your own fresh fruit to plain yogurt reduces sugar content. Substitute salty meats with double vegetables.
Air travel Place frozen freezer packs into an insulated metal or eco-friendly lunch box. Reusable silicone bags are best to reduce the effects of microplastics, known to affect our hormones.
Travel with healthy TSA-approved foods or purchase healthy meals at the airport. Utilise airport lounges for healthier food options to pack into your bag, especially for long flights. Or locate healthy stores and grocery delivery options at your destination.
When dining out, look for menu items that focus on fresh vegetables, lean proteins, and whole grains. Choose grilled or baked dishes over fried options. Ask for healthier substitutions like a side salad instead of fries.
Remember, food is the foundation of your health. It can either give you energy or take it away.
When travelling, fill a to-go container with your favourite foods, condiments, and utensils.
Try to ensure access to a refrigerator. Ask the front desk at your hotel to freeze your icepacks. Carry a leakproof resealable bag in your bag for ice, if needed. Restock your lunch box each night for use the next day.
Utilise the‘ Never 2’ rule The‘ Never 2’ rule, suggests eating healthy foods 80 % and indulging in less healthy foods 20 % of the time or one bad meal followed by a healthy meal.
A balanced diet fuels your body, while proper rest allows it to regenerate and prepare for the challenges ahead. Together, these practices create synergy, enabling you to perform at your best, even amidst the demands of the job. n
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