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TheEat and Run Guide

To Optimal NutritionThe Busy Man’s Guide to Eating Right On the Go!

Eating right while constantly traveling or as life inevitably gets

busy can seem impossible. But there are things you can do to make the

best of your business trips and or constantly being on the go. In this

guide you will find 5 different components to help you do this:

Ordering Healthy Meals on the Go!

21 Menu Terms to Avoid

Healthy Snacks to Pack for Travel

Supplements to Make Travel Easy

How to Make the Most of Continental Breakfast

Copyright © 2015 Modeling Wisdom. www.ModelingWisdom.com

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Now it is important to note nothing will beat home prepared

meals. This is a guide to help you maintain health and fitness while on

the run, but it cannot supplant the strength boosting power of well-

planned and prepared meals from home.

This is because restaurants need to make food that tastes delicious

to everybody. They are not as concerned with your current boost in

health as they are with pleasing hundreds of hungry customers day in

and day out. So with that being said, when applicable do your best to

pack and prepare meals.

This can be as easy as packing a few sandwiches or cooking prior

to your trip and taking it along in Tupperware containers. This can

actually be pretty stress-free. Simply start with a protein source and then

add a fat source. Add some quality carbohydrates and some veggies to

finish each meal.

You can cook up a day’s meal all the way up to a week’s worth of

meals and simply pack them for the road. Look for hotels and places to

stay with microwaves, mini-fridges, and coffee makers as all of these

can be used as tools to help you cook and eat on the road.

But when life gets too busy and time is not on your side here are

some accommodations that will help make your life a lot healthier while

on the road.


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Disclaimer:The Eat and Run Guide to Optimal Nutrition does not provide mandatory medical or legal advice. This product is for information purposes only. Viewing this product, receipt of information contained within it, or the transmission of information from or to this product does not constitute a physician-patient or attorney-client relationship.

The medical and/or nutritional information within this guide is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay seeking it because of something you have read here.

The legal information in this guide is not intended to be a substitute for professional legal advice. If you need legal advice for your specific problem, you should consult a licensed attorney in your area.

Important Notice to Reader

This guide summarizes information as it pertains to the role of nutrition and health while traveling. Readers should be aware that knowledge of nutrition and medicine is constantly evolving. They are encouraged to check the most current information on healthy travel nutrition. It is clinicians’ responsibility, relying on their experience and knowledge of their patients, to determine the best plan of care. The authors, editors, and publisher accept no liability for any injury arising out of the use of material contained herein, and make no warranty, express or implied, with respect to the contents of this publication.

Ordering Healthy Meals on the Go!

Whether it’s for work, school, or simply that you have no time to

prepare meals, sometimes eating out is the only option you have. When

you find yourself at the restaurant looking for healthy options, do your


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best to stick to these 12 simple guidelines below in order to stay focused

and healthy while on the run.

12 Guidelines to Remember and Memorize:

In general, the best meals involve lean proteins, veggies, and

healthy fats. Mix in a few healthy carbs if necessary (sweet

potato, brown rice, quinoa, whole grains, beans, etc.).

Always search first for the lean protein (grilled chicken breast,

lean cuts of steak or turkey, tuna, lean beef, shrimp, fish, etc.)

and find a way to add veggies to it.

Order items steamed and without the sauce; always opt for lite

dressing and ask for it served on the side.

If you have any questions—or doubts—about how an item is

cooked, ask your server to explain the preparation.

Don’t be afraid to ask for your meal to be prepared a certain way.

(i.e. May I have that without cheese please? No cream sauce

please.).

Always substitute fries or chips for veggies.

Eat only until you are full. Take home the rest or discard it. You

are not helping anyone by eating more than your body needs.

Don’t eat all of the bread served before the meal.


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Order lemon water or unsweetened ice tea. Avoid sugary drinks

such as juices, lemonades, sodas, or cocktails. The occasional lite

beer is acceptable.

Search for healthy cafes, delis, markets, when choosing places to

eat (use the internet to search nearby places).

There are no healthy meals on air planes so be sure to eat before,

pack, or grab healthy alternatives before takeoff.

If staying in hotels, always opt for rooms with mini-refrigerators,

coffee makers, and microwaves. These can offer solutions for

quick meals (storing fruit, lean protein, and or sandwiches, making

green tea, making oatmeal etc.).

Listed below are 3 examples of acceptable big-chain restaurant meals

and demonstrations of how it is possible to eat healthier away from

home:

1. Burrito Bowl from Chipotle: Served in a bowl, choice of cilantro-

lime rice, pinto or black beans, meat (adobo-marinated and grilled

chicken or steak) or guacamole and salsa.

2. Cedar Grilled Lemon Chicken from Applebee’s: Cedar grilled

chicken garnished with Granny Smith apple relish. Topped with


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lemon olive oil vinaigrette over a blend of cranberries, rice, honey-

glazed pecans & quinoa.

3. Ancho Salmon from Chili’s: Seared chile-rubbed Atlantic salmon,

drizzled with spicy citrus-chile sauce & topped with chopped

cilantro & queso fresco. Served with citrus-chile rice & steamed

broccoli.

Modeling Wisdom by no means endorses these meals but rather has utilized these meals as

examples of healthier options in comparison to most fast food alternatives.

21 Menu Terms to Avoid:

Restaurants have all kinds of appetizing methods they use to

prepare their foods. Likewise, their menus have all kinds of catchy and


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appetizing adjectives they use to deliciously describe their foods. When

you find yourself ordering from a restaurant, try your best to avoid these

words.

Guidelines to Remember and Memorize:

Don’t get overwhelmed here – just use these terms as suggestions of

foods to avoid or ask to replace with an alternative.

If you come across an uncertain term on a menu not listed here, ask your

server for an explanation, a healthy alternative, or simply have it

removed.

This list is not exhaustive. The best practice is to get in the habit of

asking your server questions about how your food is prepared.

Avoid terms such as:

A la mode (Often means topped with ice cream).

Aioli (Another word for flavored mayonnaise).

Au gratin (Means cooked with butter and/or cream and topped

with cheese or breadcrumbs).

Basted (Usually refers to melted fat over meat during cooking in

order to keep it moist).

Buttered.

Bisque (A thick and creamy soup) or other creamy based soups.


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Battered, Breaded, Crispy, Fried (Refers to foods being fried).

Creamy, Cheesy, Saucy (Refers to thick and dense sauces with

unhealthy fats and calories).

Carbonara (A sauce that includes cream, eggs, parmesan cheese

and bits of bacon).

Hollandaise (Composed of butter and egg yolks).

Loaded, Stuffed, Smothered (Typically means covered with

cheeses or thick sauces).

Stroganoff (Prepared in butter and cream sauce).

Tempura (A Japanese version of battered and fried).

White sauce (another name for cream sauce).


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Tempura Stroganoff

Al a mode White Sauce (béchamel)

Healthy Snacks to Pack for Travel


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Below is a list of 11 healthy snacks that you can feel good about

packing and taking on the road with you so you don’t get stuck eating

pizza and French fries at the next pit stop you make. These snacks are

not meant to replace meals, but to hold you over between meals.

As always moderation is key (the calories can quickly add up)

and this depends on what your current physical goals are – if you are

trying to bulk up or add mass, then a slightly larger proportion will be

appropriate. A couple suggestions are offered after each listed snack but

are not restrictive.

Energy/Health Bars (i.e. Cliff bars, Pro bars, Luna bars,

Zone bars, Pure fruit and nut bars, Kashi bars, Larabars).

Protein Bars (i.e. Quest Nutrition bars, Greens+ bars, Power

Crunch bars, BioNutritional bars, Organic Food Bars).

Greek Yogurt (Chobani, Oikos, Fage). Greek yogurt is

typically high in protein.

Almonds, Pistachios, Cashews (these nuts have the highest

ratio of protein to fats). Provides essential fatty acids and

proteins. Typically one handful equals one serving.

Dried Fruit (Apple, Apricot, Mango, Blueberry, Papaya).

High in sugar but a good source of vitamins and energy–

while in moderation.


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Jerky (i.e. Beef, Venison, Buffalo, Salmon). High in protein

but watch the sodium.

V8 and V8 Fusion (An amazing source of vegetables and

fruits on the go).

Fruit (Banana, Apple, Cranberries, Blueberries). Lots of

sugar but high in vitamins, nutrients and energy.

Homemade Trail Mix (personal favorite: Raw almonds,

dried cherries, pistachios, shredded coconut, sunflower seeds

and a small portion of dark chocolate chips). Best eaten in

moderation as trail mix is often dense with calories.

Seeds (Pumpkin, Sun flower, Hemp). Have a good mix of

fats, proteins, and carbs.

Brown Rice Cakes (Add some almond butter or avocado, or

eat alone). This provides sustenance through whole grain

rice. The almond butter/avocado provides healthy fats.

Supplements to Make Travel Easy


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Here are a few supplement ideas to help curb your appetite, maintain

your fitness focus, and uphold proper nutrition while traveling:

Meal Replacement Bars and Mass Gainer Shakes (i.e. IdealBar,

Pro Bar, Garden of Life Organic RAW Meal, Met-Rx). These can

provide many necessary nutrients and calories of an actual meal.

Though not the same as real food, these can be an alternative when

skipping meals is the only option.

Protein Powders (Garden of Life Raw Protein, Optimum

Nutrition Gold Standard, Quest, BioTrust). Can provide the

essential proteins and Amino Acids that combat muscle breakdown

(catabolism and atrophy) as well as provide calories in between

meals.

Greens and Fruits Supplements (Dynamic fruits and greens,

Greens +, All Day Energy). Provides important vitamins, nutrients

and phytonutrients that are likely missing while on the road and are

essential to a healthy body.

Energy Bars (i.e. Cliff bars, Pro bars, Luna bars, Zone bars, Pure

fruit and nut bars, Kashi bars, Larabars). Provide the calories and

energy needed to survive meal droughts.

Protein Bars (i.e. Quest Nutrition bars, Power Crunch bars, Pure

Protein bars, Met-Rx bars). Can help curb your appetite while

providing a nice shot of protein and Amino Acids.


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Multi-vitamin (GNC Mega Men, Garden of Life). This can help

prevent deficiencies of both vitamins and minerals and uphold

proper nutritional requirements.

Fish Oils (Nature Made, Nature’s Bounty). Provide essential fatty

acids while away from home (Not going to curb your hunger but

still worthy of note due to its health benefits).

How to Make the Most of Continental Breakfast

If you find yourself traveling often you will indefinitely run into

some type of Continental Breakfast. Now Continental Breakfast doesn’t


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necessarily scream healthy, but it doesn’t have to be a bad thing if you

know how to maneuver it.

Follow these Guidelines for a Smart Continental Breakfast:

Use the oatmeal packets when available (Just make sure that you

choose the “plain” variety, as the flavored options are loaded with

sugar. To sweeten it up naturally, add some slices of banana or any

other type of fruit). Add peanut butter to it if you’re feeling crazy.

Go for the whole wheat toast and spread on a bit of peanut butter

(Do this if not going for the oatmeal).

Find the eggs. Lots of them. If hard broiled eat a few of the

whites only.

1-2 pieces of fruit.

Avoid the Danishes, Bagels and Cinnamon rolls.

The sausage patties and links are not of a healthy choice. Try to

stay away from these if possible until you can get home and make

some homemade versions you won’t regret.

So with all of that said, here’s what a good continental breakfast may

look like:

4 hardboiled or scrambled eggs (two whole eggs and two egg

whites).

1-2 pcs. of whole wheat toast with peanut butter spread.


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1-2 pcs. of fruit.

1 glass of orange juice, water or coffee.

*You may decide to swap out the whole wheat toast and peanut

butter for oatmeal (you can add your fruit to your oatmeal).


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