how to eat low-carb on a road trip

I hope you're enjoying your summer so far!  If you've worked hard to establish a low-carb eating routine, you may be a little worried about what will happen when you go on vacation.  Never fear!  It's easier than you think, and you may actually welcome the chance for a clean slate and an environment that isn't full of snacks and temptations provided by the rest of your family! :)

Snacks:

• Raw nuts, especially macadamias or pecans. They’re easy to overeat, though, so make sure you measure out a ¼ cup portion and put the rest away. If you keep them in the freezer they are even more satisfying to chew. :)
• Hard-boiled eggs. Top with a little hot sauce, mustard, or salt.
• Avocado!!! Scoop out the seed and add olive oil and salt, hot sauce, salsa, or tuna salad.  You could also get the avocado mash containers from Costco.
• Veggie sticks with nut butter or cream cheese.
• Full-fat Greek yogurt topped with berries, mixed with a spoonful of nut butter, or mixed with Everything Bagel seasoning (makes a great dip for veggies too).
• Olives
• Berries
• Cheese or cheese crisps
• Sausage, pepperoni slices, jerky, or meat sticks (as minimally processed as possible).
• Bacon!!! It’s amazing how just a couple of slices of crispy bacon can satisfy the craving for salty and crunchy (when you might otherwise devour a bag of chips).
• Canned tuna or salmon. Mix with mayo or avocado--yum!

Eating out:

Vacationing usually means eating out at least once a day. That can be a recipe for disaster, or a chance to regulate your eating and avoid the snacking that can happen at home when the kitchen is close by. Here are some strategies for eating out no matter where you go.

First of all, focus on protein and vegetables.  Ask for extra veggies or a side salad instead of the fries, pasta, hash browns, baked potato, tortillas, pitas, rice, or toast.  Stay away from anything breaded, fried, or drenched in sweet sauces.  It may sound difficult, but there really are a lot of options out there, and I’ve found that more and more restaurants are catering to low-carb eaters and people with food sensitivities.

Chicken:  Most chicken places have oven-roasted or non-breaded options on the menu.  Steer clear of the sweet sauces and stick to things like mustard, mayo, and buffalo or hot sauce.

Coffee:  Drink it black or add a splash of heavy cream.  Flavored creamers are full of sugar, and the sugar-free syrups will still spike your insulin and lead to sugar cravings.

Mexican:  Chipotle is the winner here with their burrito and salad bowls.  Skip the rice, beans, chips, and tortillas, and load up with protein, veggies, and of course, guac.  Other restaurants are following close behind.  I even found a protein bowl option at Taco Bell last week.

Burgers:  With all the nasty chemicals and fillers found in most fast-food burgers, I would recommend you skip them completely.  However, I have been known to eat a “protein-style” burger at In ‘n’ Out, or a bunless burger at any other burger place.  If it’s a good quality burger with all the fixin's you’ll be surprised at how satisfying it can be.  Skip the ketchup, fries, and onion rings.

Sandwich shops:  most places have salads now that you can load up with protein and veggies.  Jimmy John's calls theirs the Unwich.  Hold the vinaigrette and mayo (both full of sugar).

Pizza:  If the rest of your family wants pizza, order wings instead (but not the sweet ones!) or just eat the toppings off of a few pieces. Some pizza places also have great meatballs, antipasto salads, or crustless pizza bowls.

Asian:  This one can be tough with all the sweet sauces.  Stick to stir-fry or grilled meat and lots of veggies.  Skip the noodles and rice.

Salads:  Add some meat to your salad to make it a meal, and request olive oil and vinegar as a dressing.  Most other dressings contain a lot of sugar and are made with inflammatory vegetable oils.

Smoothie shops:  Just skip them.  Most of the juices they use, if they are even real juice, are mostly fructose with little fiber to slow down the sugar hit.  I’m not a fan of smoothies.  Eat your vegetables and fruit whole, and give your body a chance to process them the way they were meant to be eaten.  Besides, every time I’ve had a smoothie my body feels deprived, like it missed out on the chance to chew, and I end up rummaging in the fridge for something else to eat. :)

Drinks: Drink distilled alcohol (like tequila or vodka) with soda water and lots of lime slices, or any of the sparkling seltzers that are out there. Dry wine is fairly low-carb, as are many of the lighter beers.

Enjoy your vacation, and make weight maintenance the goal, as opposed to weight loss. Remember that it's all about the experience and the time with family and friends, with a bit of good food on the side. And if things get a little out of hand, jump right back in to your good habits the moment you get home. :)

Cheers, friends!

If you'd like to talk to me more about creating a nutrition plan that works for you, I've got you!  I'm a certified Nutrition Coach who will create a simple, customized meal plan for you and coach you through how to implement it into your busy life.  We also talk about all the pitfalls that make it hard, and help you make it the anchor that keeps you healthy, energized, and sane through the whirlwind of your everyday life.

I'd love to talk to you about the program, so please book a free consultation with me by clicking the Calendly button. I look forward to talking to you!

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