StyleSpy with Katrina Szish

No point in working out like crazy in your hotel room if you're not planning on eating properly, so I thought I'd share Penny's travel tips (I received them one morning in my trusty Nu-Kitchen delivery bag):

1.    Pack a nutrition bar for each leg of a trip (e.g. one for each flight connection) to avoid making bad choices during delays or non-meal flights. Have a travel stash, including additional nutrition bars (Attune, Clif, Luna, or Nectar bars) and healthy pre-portioned snacks:

•    1/2 cup low-fat granola, 6-10 chopped nuts, 1/4 cup dried fruit (approx. 200 calories)
•    Single serving size (1/2 cup) canned fruit packed in water or light syrup (approx. 100 calories)
•    Fresh fruit that easily travels (i.e. banana, apple, pear, plum, etc): medium size (approx. 100 calories)
•    Single packets of peanut butter and jelly (all natural, i.e., Smuckers.com) with 6 graham crackers (approx. 250 calories)
•    1/2-3/4 cup of Your favorite dried whole grain cereal (approx. 200 calories)
•    BabyBel Cheese (approx. 100 calories)
•    Pre cut raw veggies 2 cup (approx. 50 calories)

STYLE SPY FUN TIP: Tote your travel stash in a cute custom lunchbox, like this one created by Reese Witherspoon for the New York City Food Bank auction.

2.    Local airports including JFK, LaGuardia, and Newark Liberty have common eateries that can help you stay on track. Remember to keep portions small and manageable. While we’re not endorsing fast food restaurants, we know that options may be limited so we want to provide the following guidelines:

•    Starbucks:
PENNY’S PICK: 1/2 whole grain bagel (any bagel will calorically be the same), 1 low fat yogurt, 1 piece of fresh fruit (or 1/2 cup fruit salad) with non-fat grande latte (approx. 300 calories)

Making the less healthy options work: reduced fat coffee cake with non-fat grande latte (approx 430 calories)

•    McDonalds:
PENNY’S PICK: grilled chicken snack wrap (variety) with a small yogurt and fruit parfait (approx. 430 calories) OR grilled chicken salad (variety) 1 serving of dressing variety (approx. 400 calories)

Making the less healthy options work: Hamburger, small French fries (approx. 500 calories, 30 grams fat)

•    Au Bon Pain:
PENNY’S PICK: Small vanilla yogurt with Granola and berries (approx. 300 calories) OR Large Chicken Florentine soup with a garden salad and fat free dressing (approx. 500 calories)

Making the less healthy options work: 1/2 sandwich (variety) with a garden salad and fat free dressing (approx. 500-600 calories)

Regardless of your mode of transportaion, Avoid the following: Fried foods and highly refined starches & carbohydrates, such as white bread, thick crust pizza, sugary desserts

3.   CALL AHEAD
•    Call airline and request low-fat/vegetarian meal
•    Research on eateries of destination
•    Call hotel and request a mini fridge if not already in the room

4.    BUY ESSENTIALS
Upon arrival, go to local store and stock up on items such as: low fat milk; cereal (Nature’s Path Optimum, Kashi Heart to Heart, Kellogs Organic Raisin Bran, Quaker instant oatmeal): low-fat snacks (example similar to travel stash); freshly prepared whole grain sandwiches (avoid pre-made versions)

5.    EXERCISE, EXERCISE, EXERCISE
•    Make sure place you are staying has a gym. If no gym call to see if you local gym has privileges at gyms in the area:
•    Focus on cardio to burn more calories to counter the potential extra calories from eating out.