I travel frequently. Frequently, as in buying so many plane tickets, I’m an A-list traveler. Code for spending a LOT of time up in the air and in airports. Anyway, I always get a lot of questions on how I eat healthy while being a road warrior. Here are my secrets.

1) Prepare

The few days leading up to my trip (OK, more like a few hours) I plan my meals out, how many days will I be gone, will I have access to any health food stores, farmer’s markets, Whole Foods Markets, will I have access to a kitchen? I use Google, store Web sites and Yelp to find and research stores/restaurants in the area.

2) Pack

I actually pack a lot of my food(s). The great thing about plant and earth-based food is that they are packable. Nut and fruit based bars (LARA Bars, KIND Snacks, Bearded Brothers are my standbys), Amazing Grass individual packets of Wheat Grass or Amazing Trio or Superfood.

The second secret are small containers. They are invaluable for chia seeds, my own nut/seed mix, hemp hearts, ground flax seeds and brewers yeast. These are all things I eat on a daily basis. They store easily in my carry-on (I don’t check bags) and easy to use. You can even pack a spoon if you need to.

The third secret are small Ziploc bags. You can make individual servings of nuts/dried fruit/seeds or any of the above earth-based food items.

Little containers and Ziploc bags are a staple of eating for health while on the road.

3) Plan

Planning is critical to making sure you eat healthy (and I realize that is a loaded word) on the road. If you know you are weak in a certain area, admit that and only allow yourself to have it one time or if having it just one time causes you to have more, don’t have it at all. Hold yourself accountable. When I eat out, I make wise choices. If I am by myself, I will pick out a place where I have options. If I am with other people and the decision isn’t mine, I pray for a Hail Mary. Kidding. I just do the best with what I’m given. For example, the other night the others wanted pizza. How does a person who doesn’t eat grains, dairy or most meat, eat at a pizza place?! I didn’t know, but I was going to find out! I was BEYOND thankful that this place had some options. It just took a little asking on my part. I ended up with a fresh veggie salad with straight tuna. Now, the veggie salad wasn’t iceberg lettuce (no nutritional value), BUT fresh carrots, red cabbage, red beets, romaine lettuce, sprouts and from a can/jar black olives and artichoke hearts and I asked for avocado. Always ask for avocado. It’s a healthy fat and you can usually count on it being fresh. They will probably up-charge you for it, but that’s OK. I asked for no cheese and no bread and a pitcher of water. (And keep in mind that I just ran a marathon too.)

The key with eating for health while up in the air is being being prepared, packing and planning. And of course will power and dedication and commitment. Visualize the body you are working for in your head. Keep that in memory when you are tempted to have that cupcake!

Don’t use the excuse that eating for health while traveling is hard- it. can. be. done. You just have to want it!

(Now. Disclaimer. When I visit Italy (TBD), my healthy eating habits may be a bit different )

photo credit: woodleywonderworks

Planning meals for the week ahead? Looking to eat more earth based foods? Need inspiration to cook new, exciting meals? Each Saturday we feature real foods that are primarily earth-based (and some land/sea foods will make their appearance on occasion too). We want you to bring the earth to the your table! 

EAT: Earth At Table

EAT: Kale

This week the earth food is KALE. I’ve been eating kale since a child. And while I knew it was good for me I had no idea why it was good. So if you are wondering why kale is so good for your health, here is why.

Nutrition facts of Kale (serving size is 1 cup, chopped) + why it is good for you

• Vitamin A (206% per serving) is an antioxidant, anti-infection, immune booster, good for eyes, cancer/disease fighter
• Vitamin C (134% per serving) helps fight cancer/disease, stroke, boost immune system, and skin de-wrinkle 
• Calcium (9% per serving) bone health and plant based calcium has been shown to reduce blood pressure, 
• Iron (6% per serving) helps immune system, natural energy (opposite of fatigue), helps with sleep, blood
• Protein (2g per serving) helps build new tissue, needed for growth & maintenance 
• Vitamin K (684% per serving) controls blood clotting, bone formation and repair, helpful if you bruise easily 
• Vitamin B6 (9% per serving) fights diseases, keeps nerve function normal, keep blood sugar (glucose) normal

Kale Chips
Preheat oven to 375*. Rinse and pat dry a bunch (about 5-7 stems) of kale into medium size pieces and place on 9×13 baking sheet. Sprinkle lightly with EVOO (extra virgin olive oil) and a dash of sea salt. Place in oven and bake for eight minutes depending on oven temperature. Remove from oven and stir around. Return to oven and bake four more minutes or until slightly crispy. Eat right away! 

Kale Salad

Sauteed Kale

Buy organic, from farmer’s market or as fresh as possible

• 1 bunch of kale
• 1/4 cup chopped red onion
• 1 garlic clove, chopped

Rinse and pat dry kale. Over medium high heat, pour a teaspoon of EVOO into pan. Add kale. Add red onion & garlic. Saute for about 5 minutes. Serve with eggs, sprinkle with hemp hearts, nitrate-free meat. I like to make this for breakfast. 

So as you are making your shopping list make sure you include this wonderful super food to your list! Eat. For. Health!

peace, sweat, love: life 

photo credit: B*2

July 4th is Independence Day AND fireworks, beach BBQ’s, picnics, and cookouts. In other words food. It can be tempting to to eat all the junk that is usually a part of the food festivities. Here are 7 practical ways to eat your way through the weekend. Do you have other tips? Post them here!

#1) Fruit & Veggies Rule. Thankfully its Summer and that means fresh fruit and veggies are on the menu. Skip the dip. Nibble all you wish.

#2) Water Baby! Stick to water. If you must drink Lemonade, Iced Tea or Fruit Punch, add water to your cup. You’ll save yourself from a sugar coma.

#3) Eat Breakfast. Start the day off right. Don’t starve yourself and think you can pig out at the picnic later on. Your body needs energy throughout the day. Feed it properly.

#4) Don’t skip a workout. On vacation? Take a walk with the kids. Go running. Its fun to explore a city on your feet. Visit a local gym or yoga studio. Use this time to spice up your workout routine. You’ll feel refreshed. And besides its a great way to start the day.

#5) Balance. Don’t deprive yourself of something that you really MUST have. If you want to eat it, do so, but make sure it is worth it. It better be damn tasteful. If not, find something else! Don’t eat the whole cake, have a small slice and be content with that.

#6) Be Prepared. Does Uncle Bob always bring the loaded Potato Salad? Maybe Aunt Mary makes her to-die-for Three Berry Trifle. Plan ahead and bring something healthy to the potluck. You’ll have at least one healthy option to eat!

#7) Love. Be kind to yourself. If you fall off the food and workout wagon over the weekend. Get back up again. Today is a new day to re-prioritise and continue on with the a healthy life. Don’t beat your self up.

Do you have a healthy tip that has worked for you? Please share with the rest of us! If you have a question, also post it and I will answer it.

Happy July 4th! And take a moment to thank someone that has/is serving our country.

Photo by tonythemisfit

I love interaction. I love asking questions. I love thinking (that’s not a surprise:)). I try to ask a daily question to my Twitter followers. And I love sweets. Duh, don’t we all?!

It may come as a surprise to you, but I struggle with food. Mainly sweets. I like chocolate brownies, cake, chocolate chip cookies. See the theme? Yeah, it’s bad. We ALL know that I have the determination to do pretty much anything. But why are sweets so damn hard to “say no to”?! So with that I asked my question “what is your biggest challenge when it come eating the right food?”. Here are some of the responses I received.

Ali: “My Effin sweet tooth”

Rachel: “The bad food you could be eating instead!”

Brian: “The bad foods are so good and way too easy to get!”

Ryan: “Having the time to cook vs the cost of having fresh all the time”

Liz: “Portion control. Oh and chocolate. I swear my body begs for it daily!”

Ashley: “Portion size!”

Kate: “Peanut Butter!”

Tyler: “Fresh food spoils too quickly and leftovers get old after a day or two”

Roxy: “Peppermint Latte from Starbucks”

Jason: “Other people. For some reason people like to try & get me to eat badly”

Oliva: ” Ditto! Portion control is my downfall! I will eat the healthiest foods, just too much because I love it all!”

Nathaniel: “The time it takes to prepare fresh and healthy meals every day. It’s hard to take time for yourself!”

Luau: “Getting my family to eat the same way I do”

Julie: “Portion size!”

Zoe: “The fact I love to bake cakes!”

Any: “Time. Or lack of it.”

Jen: “Boredom, Mexican food and office snacks are my downfall. Not necessarily in that order.”

Nahlan: “All the saboteurs in my family.”

I love the responses. Some of them are SO true. How often does someone give you an “excuse” to eat something that you know you shouldn’t? They convince you that you earned it (“you just ran 200 miles in an hour” or “you went to the gym, you deserve a treat” or “you only live once”). These are awesome reasons to eat whatever what is on your spoon. Or fork.

But here is the fact of the matter. In 9 years, did you know that the number one cause of death in the USA will be obesity? Yes, you only live once, but let’s live our life healthy. And with purpose. So here is what I am going to do. I invite you to join me:)

#1) Every time I am tempted to have something “bad” I will ask myself, will this make me faster on race day?

#2) If I had a Bikini shoot tomorrow, would I be ready?

#3) If a Navy SEAL were next to me, would I eat this?

#4) I am setting an example to all around me. Will this be positive?

#5) Knowing the feeling of the satisfaction, pride & determination that I said no.

Quick note. I am NOT saying to NEVER have chocolate. I am not saying to be a size zero. It’s all about balance. It’s a lifestyle. Makes yours healthy.

Sweetie, I love you, but only on birthday’s. Or Christmas.

Photo by Chotda

Q: Do you start the week off by thinking that “this is the week I am going to not eat junk food, cut out sugar, drink more water, say no to coffee, and workout 5 days a week”?

A: Raise hands

Ok, so, why do “we” fail with our GREAT intentions? Below are some reasons WHY (weren’t you just dying to know this info? )

#1) Too many goals at one time!

#2) Start SLOW!

#3) Go SLOWLY

#4) T0 succeed you must PLAN to succeed

#5) Make excuses (hard week, stressed, I “deserve” this ________ (fill in the blank)

#6) No support

Those are just a few of the reasons why our best intentions fail. Do you want to be successful? Go ahead, raise BOTH arms!!! YES!!!!! YOU CAN!!:)

THIS WEEK DO ONE of the following things:

#1) Define YOUR weekly goal (drink more water, less soda) really think about. What do you want? Will you be able to do it?

#2) Get sweaty for 30 minutes a day! Brisk walk, stair climber, jog, just MOVE!

#3) Set your clock 15 minutes before you usually wake up (yes, that is right). You will be surprised what those 15 minutes can do for your day ahead!

#4) Make a daily choice to make healthy choices (do I really need this 5th cup of coffee? Do I really need this cookie? Do I really need to stress about “this”?).

I hope these ideas sparked your interest & you are able to use them! Please let me know! Watch this week for more ways to make YOUR life HAPPY, HEALTHY and FIT!!

Photo by lepiaf.geo