Caitlin Fields, Nutritionist and Dietetics student at the University of Maryland, joins the show to talk with us about maintaining a healthy lifestyle during recruitment travel. From eating out to managing stress and energy levels, Caitlin will share her tips, tricks and formulas for travel wellness success.
Taken from the live broadcast, March 20, 2012.
Topics discussed during the LIVE broadcast include:
- Recruitment Travel
- Weight Gain
- 5 Tips to Boost Energy Levels*
- Snacking on the Road
- Dining Out
- Per-Diem Food Budgets
- Combatting Stress
- Staying Hydrated
*Caitlin’s 5 Tips to Boost Your Energy Levels:
#1 – Maintain a balanced diet and focus on complex foods Focus on complex foods, such as complex carbs to maintain energy that lasts throughout the day (low-fat dairy, fruits and vegetables, whole grains), lean proteins and healthy fats (nuts, seeds, PB, avocado, fish). Limit foods that are high in refined sugars or simple carbs (cookies, sodas, etc.) These will spike and crash your blood sugar, resulting in decreased energy levels.
#2 – Don’t skip breakfast (or any other meals!) Eating breakfast kick-starts your metabolism and gives your body a jolt of fuel that can set the tone for the rest of the day. Eating breakfast has been associated with an increased mood, better concentration, and high energy levels throughout the day.
#3 – Power up with power snacks (protein + fat + fiber) Some examples include peanut butter on whole grain bread, or low-fat yogurt with a handful of nuts. The carbohydrates give you a quick energy pick-me-up, the protein keeps your energy up, and the fat makes the energy last.
#4 – Find some time to exercise Just a 10 min walk can dramatically increase your energy levels. Exercise is also a great way to combat stress, which is another contributor to low energy levels. Exercise decreases stress hormones and increase endorphins, your body’s feel-good chemicals, giving your mood and energy levels a natural boost. Take a walk, hit the hotel gym, bring along a yoga DVD.
#5 – More H2O, less alcohol Dehydration can often mask itself as fatigue. Even slight dehydration can leave you feeling tired and sluggish. Alcohol is not only calorie-dense but it’s also a diuretic, so it increases your dehydration. Do your best to drink water throughout the day and limit the amount of alcohol you consume. One drink for women and two for men per day.
More questions for Caitlin Find her on twitter @foodiecait.
The Academy of Nutrition and Dietetics:
The world’s largest organization of nutrition and food professionals.
A great site to visit for any nutrition-related questions and healthy eating tips.
The Nutrition Source – Harvard School of Public Health
Another great resource to nutrition information and healthy eating tips.
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