The holidays are here and I am sure most of you will be traveling this week! Don't get discouraged, because this doesn't mean that you have to lose control and just eat whatever you want because it's the holidays! So let me give you a few tips to a healthier road trip :)
Snacks, Snacks, and More Snacks
Homemade Trail Mix (walnuts, pecans, mini dark chocolate chip morsels, raisins, sunflower seeds, banana chips, etc.)
Larabars (stay tuned for a blog on my favorite flavors and why)
Meals on the Road
Sandwiches on sandwich thins (use avocado or hummus instead of mayo)
Wraps on spinach wraps
Lettuce wraps P.F Chang turkey or Iceberg lettuce + hummus + sliced cucumbers + roasted turkey with pepper to taste
Base: spinach/arugala/spring mix
Substance: roasted turkey or ham from the deli, tuna from a pouch, or leftover pre-roasted and cut chicken or steak
Fruit: blueberries or strawberries or apples
Nuts: walnuts, cashews, or pecans
Dressing: avocado lime dressing, Apple cider vinaigrette
Recipe 1: Avocado chicken salad recipe
Recipe 2: One can of white fish tuna in water + 1/3 can of strained and rinsed corn + 1/2 avocado
If you feel the need to stop for fast food, try and stop at a healthier fast food such as Panera, Jimmy Johns (they have unwiches, which are sandwiches on lettuce wraps instead of bread), McCalisters, Just Fresh, Chipotle, Chick-fil-a, Subway).
Your Healthiest On-the-go Fast Food Options
Health Problems Correlated to Energy Drinks
Energy drinks have an immense amount of sugar and sodium, which can boost the heart rate and blood pressure, arrhythmia, dehydrate the body, prevent sleep, and can lead to weight gain and inflammation. Some statements such as “energy drinks improve performance and concentration” can be misleading. The Food and Drug Administration (FDA) or United States Department of Agriculture (USDA) is not involved in approving the safety of energy drinks before they are sold, so when they are marked as dietary supplements it does not mean they are safe. Due to the excessive amount of sugar in energy drinks, sugar highs can occur and cause you to crash later on. This can lead to a more exhausted lifestyle than before you started drinking energy drinks. I suggest a basic cup of coffee (with little cream and sugar) or herbal black or green tea for energy instead of highly caffeinated, sugared drinks. Plus, certain teas can help protect the kidneys and better filter toxins.
Caffeine and Sugar content of specific energy drinks
Think twice about that Energy Drink + Vodka
When you mix a stimulant (energy drink) with a depressant (alcohol), the stimulant can mask how intoxicated you are. Meaning you will are likely to drink more, increasing your BAC level and causing extreme dehydration. Energy drinks have large doses of caffeine and other caffeinated stimulants. The amount of caffeine in an energy drink can range from 72 to 100+ mg per serving (up to 294 mg per can/bottle), compared to 34-55 mg in soda. Hint: There’s zero mg in water! Disclaimer: That doesn't mean to drink soda instead. However, an energy drink can advertise as NO CAFFEINE, which means the energy instead comes from guarana, which is a caffeine equivalent with artificial sweeteners. 1 gram of guarana is equivalent to 40 mg caffeine, and health problems can start to occur in those who consume >400 mg/d, or >300 mg for high risk individulas.
ENERGY DRINKS HAVE HIGH AMOUNTS OF
Insufficient clinical evidence exists to establish safety during the consumption of these ingredients:
These ingredients are generally regarded as safe (GRAS) by the FDA Center for Food Safety and Applied Nutrition (FDA CFSAN).
Be careful with your caffeine intake, especially with mixing alcohol and energy drinks!